Community Classes for Women Swimmin!

Join Lara for the Community Classes on July 1st and 3rd to support her fundraising efforts for the 10th Annual Women Swimmin for Hospicare and Palliative Care Services of Tompkins County!  A team of empowered local women swimming across Cayuga lake to support a wonderful cause? Mighty!  Lara will be one of 350 empowered local ladies taking part in this incredible community event.

Hospicare provides a peaceful and supportive environment for folks who have a terminal diagnosis and are living their final months of life. Supporting Hospicare is particularly relevant to Lara, because her grandmother, Olive Beauchesne Walsh, spent her last days there. Born March 10, 1917 in Ottowa, Canada, Olive was a dancer, figure skater, hockey enthusiast and mother of 7 children. She was a master of the art of living with an equal measure of grace and power. Lara will be swimming in her Grandmother's memory this summer. Join her on the mat to dive, ripple, and flow for Hospicare!

Click here for more info about Women Swimmin' or Hospicare.

Meet our NEW MIGHTY TEACHER!

WelcOMe Jess Shepard to the Mighty Family!  We're so excited for her to become part of our star teaching crew. Want to meet Jess? (We know you do!) Come to Jess's class, our NEW $5 Community Class, Saturdays at 6pm. Here's a little info for a sneak peek...Jess Shepard everybody!

How did you come to yoga? 

My first Power practice was at Mighty with Liz. What I remember is showing up with feelings of curiosity about what was so powerful about this style of yoga, and a desire to move my body in a completely different way. At the time I felt stuck in my skin and wanted a challenge. That particular sequence involved a lot of side planks and backbends so I got what I was initially searching for - empowerment, fresh and fierce ways to move, and a challenge. 

What do you like about Power Yoga? 

In short, this practice serves as a mirror. Every time I step onto the mat (or the grass, concrete, sand, et cetera), I am face-to-face with how I am choosing to show up to life. Sometimes it's messy and unclear and sometimes it's fluid and light, but either way this practice is making it okay for me to be human, to make mistakes, to fall and to fight. What I am watching unfold are my patterns of pitfalls that are keeping me trapped in a body of unworthiness and fear. This practice teaches me to loosen the grip on judgment and doubt and to relax into the experience as it is, unleashing an awareness that every breath is an opportunity to refresh your perception, to embrace the beauty of being alive, and to love yourself just as you are (even on the days you feel like a pile of fertilizer).

How has your yoga changed since the first time you practiced? 

Oh man, I can write a few pages on this, but to make it simple, I am currently learning how discipline and consistency brings transformation, but also how there is a tendency to hook in and attach to the poses. With awareness, a sense of freedom and vulnerability within the practice begins to unfold the layers of the gripping and striving, which eventually allows your body to respond to your breath verses your mind. So that's where I currently am - exploring movement without containment as a way to wake-up to how I am confining and compromising my life off the mat. 

Why did you decide to teach yoga?

I committed to teacher training with no intention to evolve as one who facilitates the practice; I was solely searching for a deeper connection within myself and the community I was living in at the time. What unfolded was a fiery passion to share this transformation - the asana (poses) along with conscious connection to the breath can offer a tool to break out of the framework of old patterns and behaviors, and choose to live a life with more awareness of the basic human right to feel good everyday. Sharing this practice with the role as a 'teacher' is the first honest decision that's made sense in my life.

Any tips for someone new to yoga?

1. Hydrate 2. Show up with open ears and an open Heart. 3. Active feet! 4. The voice inside who questions and doubts is the one who is not on your side. The voice that is soft and gentle is the one that needs to stay and be heard. So when you want to bail and run from any pose, emotion, drip of sweat, stay. Stay and just breathe.

What is your favorite pose?

Currently I have no pose striking me as a favorite, but one I am always grateful for is paschimottanasana, or seated forward fold. This pose calls on stillness and deep breath, which is an honest reflection of how I am showing up to my intention to practice every pose with a sense of an empty mind and surrender using big inhales and exhales. It's also a simple pose to remember that life can also be simple, yet full of powerful energy, if only we can detach from the need to always challenge and strive.

What fuels you?

Water. The Night Sky. Live music, especially drumming. The mystery and fullness of the woods. Dancing to Mary J Blige, Beyonce and Rihanna. Matcha Green Tea. Fierce and sassy high heels.

What makes you Mighty?

Showing up again and again with the courage and willingness to explore what my life would like if I believed what I know in my Heart to be true, and to start trusting the teacher within, even when things get messy.

The Blueberry Bagel Epiphany

The Blueberry Bagel Epiphany

Written by Zainab

One of my favorite quotes to share in classes is by French novelist, Marcel Proust:  "The voyage of discovery lies not in seeking new horizons, but in seeing with new eyes."

Sometimes huge discoveries come in the smallest ways.  Like at breakfast.  I couldn't help but share this story to the Wednesday noon Power Hour class last week, because it was fresh in my mind and belly.  Earlier that morning I was ordering a bagel sandwich at Collegetown Bagels on Aurora (one of my fav places to grab a bite).  I've been going to CTB since I moved here four years ago, so I had my list of usual suspects when it came to breakfast choices.  This time I looked up at the menu to order the Brooklyn, which I liked b/c it reminded me of my NYC days, but when it came time to ask for the bagel choice, instead of my usual multi-grain, I paused, and asked if they carried blueberry bagels.  I'd only had blueberry bagels while I was in college on the West coast (home of fruit forward meals like the Hawaiian pizza) and at Wegman's (where you can get everything it seems).  Even when I lived in NYC, the bagel choices seemed a little puritanical; it was considered almost blasphemy if you ordered anything but a savory bagel at H&H bagels, forget about getting it toasted!  So I half expected the lady taking my order to snicker and shake her head "no".  But she smiled and said yes.  I was rocked!  "Really?" I asked with a high-pitched voice (a.k.a squeal).  "Wow, I didn't know restaurants here sold blueberry bagels!"  The lady smiled and said, "Welcome to CTB."  She had made my day!

Now, you may wonder what kind of lesson one gets from this bagel story.  For me, it's a lot like the wondrous voyage of discovery Proust talks about, and how we can be totally rocked by discovering something new that really isn't new at all.  Instead it's been there the whole time, and is revealed or uncovered at a particular time just when we're ready to receive it.  In my case, it was the knowledge that I could order a blueberry bagel at one of my fav spots in town.  And I like to think I appreciate that gift more now because it took me 4 years to realize it was available.  Otherwise, I might just take blueberry bagels for granted and think they grow on trees.  

In yoga, there is a lot of talk about finding peace and balance in our lives so we can become enlightened, our highest, noblest version of ourselves.  Yet, this is not necessarily a search that entails signing up for yoga retreats, quitting your job to hole up in a cave in India to meditate, or seeking out a guru to tell you how to be enlightened.  We actually can discover enlightenment right in our own back yard, so to speak.  I like to think the practice of yoga is a practice in uncovering or delayering, if you will.  Throughout our lives we've acquired several shells to operate (i.e. your professional persona, your familial persona, your persona in relationships, even your persona(s) among friends).  We all do it to function/survive/get attention/hide/support/humor/etc, which is common and not unexpected in this world.  Yet, after we've donned these cloaks for years at a time, sometimes we can lose sight of our most authentic version of ourselves.  We get so mired in the routine of wearing these layers that we don't always see the living, unmasked truth underneath.  The irony is that we can often take on these personas because we think it's a way to finding that peaceful, best version of ourselves (see the whole "fake it 'til you make it" psychology).  But the truth is that when we strip away those blinding, distracting layers, we are indeed pretty awesome as is, or Divine as some yoga philosophers put it.  Think of a newborn baby.  No one would chastise him or her for not writing that Pulitzer Prize-winning book or for not building that Fortune 500 company.  And the baby could give a dirty diaper about any of that stuff as he or she gurgles away.  They could literally just drool there, and we'd all think he or she is absolutely amazing because he or she is! The practice of yoga can bring us back to that realization within ourselves:  that our naked Gerber babyselves aren't too shabby after all.  Sometimes we just need something to remind of us of this truth.

I often hear parents speak to this opportunity for self-discovery when they mention how much they've learned about themselves through raising their children, when they had to shift their perception from individual to parent.  And I know this also happens personal relationships as I learn more about myself through my own relationship with my partner.  When Proust reminded us that all we truly need is a change in perception to see what is already present and amazing in our lives, he wasn't talking about bagels, I know.  But when I decided to go out on a limb and ask the CTBer for blueberry instead of multi-grain, I had taken a step back from my automatic order to see the menu with new eyes.  And I discovered that I could have a blueberry bagel and eat it, too!  Which invited me to approach the rest of my day feeling as though my world had indeed been changed for the better, one bagel at a time.

And may you enjoy your next bagel in peace!

Get Your Asana Outside!

Perhaps it's the spring blooms and the warmer temperature, but we've noticed more kudos given for exercising outside. Publications like the New York Times and Yoga Journal cite several studies where exercising outdoors not only offered more strenuous challenges (i.e. runners and bikers dealing with things like wind and terrain changes versus the controlled conditions of a gym), but the time outdoors could also lessen factors that contribute to disease, like helping reduce high blood pressure and depression as well as anxiety and anger. Some of the studies also found that the time outside encouraged people to work out longer, which may not be as surprising considering that you're more than likely surrounded by trees and sky outside, rather than staring at a blank wall and machines inside.

So what happens when you take yoga outside? Our conclusion (perhaps slightly biased) comes in the form of a question: How could it be anything but a powerful burst of healthy lifejuice?!?! Okay so you're most likely not dealing with huge changes to your routine like a runner or biker might, but yoga outside does invite a little more creativity (how can I use this tree to help with my handstand?) and an easygoing attitude (gee, there are a lot bugs out here, but I'll just let them be). The joys are immediately apparent: lifting your arms up in a sun salute does feel like hugging the sky; the breeze feels like such a relief on your skin in that challenging side plank; and the warmth from the sun keeps you invigorated as you move through your flow. You could stay on your mat forever! While we wish we could take every class outside for the season, we'll content ourselves with Friday lunches at Dewitt Park this summer. If you haven't already, join us at noon on the shiny days. This year's donation series of Mighty Yoga in the Park is helping raise money for Hospicare, an organization dedicated to the care of people with any terminal diagnosis. It's yoga outside for a good cause. Tempting isn't it? We hope to see you outside soon! And please note, we're not dissing our indoor classes in the slightest as having an enclosed studio does have its perks, too. ;)

Community Class: Yoga in the Park

w/ Emma Silverman

Fridays, 12 - 1pm, Dewitt Park

Suggested donation: $5

BYOM (Bring Your Own Mat)

Rain Location: Mighty Yoga

Check Facebook for updates.

Prenatal Yoga for some ROCKSTAR Goddesses w/ Rachel!

We're SUPER excited to be offering a Prenatal Yoga class this summer for the first time at Mighty!  Mighty teacher Rachel VerValin just completed an intensive prenatal yoga training in NYC and of course, we couldn't wait for her to share!  Rachel "sat down" with us to let us know why mommas are such natural yogis, a bit about her experience in NYC, plus give us a little slice of what's to come in class this summer.  Juicy, juicy, juicy treats for some amazing rockstar goddesses and their bambinis!  Check it all out below!

Why did you want to take prenatal training? 
Rachel:  I became interested in Prenatal yoga during my basic 200hr Vinyasa Flow training in 2010.  Our class strapped bolsters to our bellies in order to simulate the shape of pregnancy, and then did Sun Salutations - it was so interesting to try and move with the extra "baby" - and the bolsters weren't nearly as heavy as the weight of carrying an actual baby!  That experience totally expanded my mind, and made me realize I want to make yoga accessible to EVERYONE. I had tried to take the training last year, but things just didn't line up - I am so excited that I got to experience the training this time around.    

Why did you choose this particular training? 
Rachel:  I received my training from Integral Yoga Institute (IYI) in the West Village in New York City. I have always really loved their mindful approach to teaching yoga, including the wonderful focus on Pranayama (breath work) and Meditation. Also, the IYI Prenatal program is the most intensive Yoga Alliance Certified prenatal training being offered - it's an 85 hour training, which is A LOT! To teach vinyasa flow yoga, you need a 200hr teaching certificate - so basically this Prenatal training was about half of the standard training!    

What did you know about pregnant women and yoga before the training?
Rachel:  Honestly, not much. I had heard, through the grapevine of other teachers, to tell pregnant women "no heat, nothing on your belly, no twisting, no back-bending, no quick movements" it seemed like a lot of "No" and restrictions. The truth is, there are a few contraindications for pregnant women, but really pregnant women are like rockstar goddess warrior princess creatures - they are GROWING A HUMAN! :) And just like I say in all of my all levels classes, your practice is about you. If it feels right - do it, if not - don't. Women are super in tune with their bodies during pregnancy, so it is an amazing time (and very beneficial) to practice yoga. I hope to help pregnant women embrace this powerful time in their lives, and make it their own.

What was the most surprising thing you think you learned?
Rachel:  The pelvis is powerful! I loved the anatomy section of the training - it was so interesting. As a woman who does not have children yet it was so cool to learn that women's bodies are designed to bear children - of course I KNEW that, but actually learning the specifics of how all of the systems in our bodies (Endocrine, Central Nervous, Reproductive, Immune, Respiratory, Cardio-Vascular, Gastro-Intestinal, Uro-Genital/Renal, Integumentary, Skeletal and Muscular) amazingly adapt to growing a human being was just incredible. I love to learn, so I really tried to soak up as much as I could from my wonderful teachers Beth Donnelly Caban, Lara Kohn Thompson, and Kelly Devi Swails, and also from my wonderful classmates. Our class was about 20 women, and over the two weeks we got to know each other pretty well. It was really amazing to learn from everyone's individual life experience - everyone in the class was already a yoga teacher, plus we had a few doula's, one midwife, many already mommas, and even two mom's to be.

What makes prenatal yoga different from gentle yoga or Lamaze class? Can my partner join me for class? 
Rachel:  The style of class that I will be teaching is based on fluidity and movement. Pregnant ladies love to, and need to, move to keep blood and nutrients circulating to their babies.  There will be many powerful poses in the sequence of class, along with periods of rest, all utilized by the breath and practiced with the intention of alleviating common pregnancy discomforts, and preparing for labor. We will also be increasing our Pelvic Floor awareness, and practicing some super yummy Yoga Nidra (deep relaxation) - think Savasana to the tenth power! The prenatal class is going to be a super safe place for mommas to come and practice, without the influence of the outside world. A strong community of women is created through a brief introduction of themselves, along with what stage they are in pregnancy, and any other information they'd like to share (including aches/pains emotional and physical, changes, etc). This not only helps to let the women (especially first time mommas) feel more comfortable within their ever-changing bodies - ie "oh, that woman is ALSO feeling SI pain," but also helps me as a teacher to help them with certain poses that are beneficial or contraindicated based on their information sharing. So, having non-pregnant partners involved in the class would affect this special sharing bond. That being said, I learned some AWESOME partner yoga/adjustments that are totally pampering for mom-to-be, which, if the interest was there, I would be more than happy to teach in a workshop kind of format, maybe once a month or so? After there is a following, of course :)



Sign up for class online or in the studio, starting June 16th!  Any further questions for Rachel?  Send it to info@mightyyoga.com.

Prenatal Yoga w/ Rachel VerValin
Sundays, 1:15 - 2:30p
Summer series starts June 16th (yes, we realize this is also Father's Day, ;)
Class passes apply.  Sign up early to be sure class goes on that day.

Alert for the Mighty Moms-to-Be!

For the first time at Mighty Yoga, we're thrilled to be offering a Prenatal Yoga series taught Mighty's own Rachel VerValin! Rachel was recently certified in prenatal yoga at New York's Integral Yoga Institute. More on her recent experience and motivations behind offering prenatal yoga to our mighty moms to come!  In the meantime, here are the raw deets!

Prenatal Yoga
w/ Rachel VerValin
Sundays, 1:15 - 2:30 pm
Series starts June 16th

Sign up in the studio or online ahead of time! If no one signs up, then class will be cancelled.