The Yoga Sanctuary | Yoga Beyond Asana

Two Things We Often Say to Caregivers (and Probably Shouldn’t)

The Yoga Sanctuary - Jennifer — Wed, 01 May 2024 17:07:10 +0000

by Linda Lee

We are all likely to become caregivers at various points in our lives, whether it’s for a child who is ill, an aging parent, or a beloved spouse. There are many commonalities between caregivers and individuals who are grieving. In fact, caregivers are experiencing at least a temporary loss of a life that was in the past or was dreamed about for the future.

Like someone who is grieving, caregivers often experience negative emotional, physical, and cognitive effects. For example, they may feel fearful, isolated, and sad; be tired and undernourished; and have trouble concentrating or adapting to their new reality. They may feel like they are barely putting one foot in front of the other as they face overwhelming tasks and obstacles.

These effects may be most pronounced if their loved one’s needs came on suddenly, such as from a traumatic event. They may be thrown into caregiving before they have time to process the changes. Conversely, those who are caregiving for prolonged periods of time may lose the strength and stamina needed to maintain it.

Caregivers may look like the people we always knew, but they are not the same. They are living through a stressful, draining, major shift in their lives. Given this background, let us examine some potential problems with two statements caregivers often hear.

Statement 1: “Let Me Know if There’s Anything I Can Do”

How often have we said this to individuals who are experiencing challenges in life? We make our offer with sincerity and love. We truly want to step in to support them.

Unfortunately, this statement typically goes unheeded. The first reason is that caregivers may not realize what they need. Managing the immediate tasks in front of them, especially if they are in a crisis, may make it impossible to step back and reflect on what may ease their burdens. Secondly, few people find it easy to ask for help, and this request forces the caregiver to generate an idea and make the contact. Those who consider themselves relatively independent may hesitate turning to others. Asking for help requires strength and vulnerability they may not be capable of generating.

Instead, supporters can try to be proactive and a little creative. We can watch and listen for ways to help ease the caregiver’s daily schedule. We may suggest something specific such as, “I want to babysit for a few hours (or bring you Sunday dinners or pick up your groceries) while your loved one is ill to give you more time. Please allow me to do this. It would make me feel good to be part of the care you’re providing.” This type of statement offers a specific idea and makes it clear that we want to do the task. We also can be ready to jump in if the caregiver expresses a wish, even in an offhanded way. Or, if we see that something like lawn care is needed and think they would be receptive, we can pull their weeds or cut their grass without asking. Ideally, such support will continue beyond the initial period. However, if we’re not able to make an ongoing commitment, we can still make occasional specific offers that can help for that moment.

We may also provide support by calling, dropping off a treat, or sending messages and cards. Any of these gestures demonstrate our love for the individuals who are ill and those who are caring for them. Our actions recognize that they are going through a challenging time and accompany them on their journey. We can acknowledge their courage and strength as they face it. We can make them feel less alone.

Finally, supporters should try not to take it personally if the caregivers don’t remember to thank us for what we’ve done. We need to remember the challenges of their situation and know without hearing it that the things we did likely provided at least a few moments of relief and comfort.

Statement 2: “You Need to Take Care of Yourself”

As I was caregiving for my spouse, Carol, prior to her death, I heard this advice regularly from my friends and family. It usually was thrown out to me in love and concern at the end of a conversation. I had said it to others myself in the past, although I only will again after carefully examining their circumstances and what I could do to help them achieve that goal. In theory, it makes perfect sense. You don’t have the strength to take care of someone else, and you run the risk of becoming ill, if you don’t nurture your body, mind, and spirit.

The statement assumes that the caregiver can (or wants to) alter their established pattern and has the means to make the change happen. Everyone who said it to me was familiar with my abilities to strategize and solve problems, so they assumed I could figure out ways to care for Carol and myself simultaneously. I knew I was pushing myself hard, although I didn’t realize the extent of it at the time. I was too caught up in getting through each moment to step back and design a way to ease up. I also admit that my fierce resolve to take care of everything may have kept me from actively examining other possibilities. I had spent a lifetime successfully rising to meet obstacles.

As Carol’s abilities declined, life felt like being on a treadmill that moved a little faster each time I added a new responsibility to my days and nights. I was trying to maintain her treatment and medication schedule, help her with personal care, ease her anxieties (as well as my own), keep others informed, get food and supplies, consult with her doctors and pharmacists, cook for us, take care of our house and yard, and work my part-time job. The ever-increasing list of things to do was in direct opposition to a progressive decline in my energy reserves. I was losing weight that I couldn’t afford to lose as I struggled to keep up. Throughout life, we were each other’s rock as well as soft place to fall. I wanted that to continue—not because I was trying to be a martyr, but because that’s what we always were for each other. Unfortunately, what I wanted to do for her and what I was physically capable of doing were beginning to be at odds.

In retrospect, I should have asked for help with errands, accepted more offers for aid, and hired others to do maintenance. Honestly, it didn’t even occur to me to sign up for home deliveries or hire people to do some chores. Some people may not have the option to hire helpers; they also may be working more hours than I was and have other dependents under their care, making life even more challenging.

I can’t emphasize enough that I wasn’t in my usual problem-solving mode. I was in one-minute-at-a-time survival mode. There’s a huge difference. As hospice care specialists Maggie Callanan and Patricia Kelley said, “Families are frequently tired and it’s a massive job merely to focus on a particular day or a given moment. The future holds grief and loss, so many families and friends avoid looking ahead.”[1]

I worked hard at not looking ahead by trying to keep my mind on the present moment with Carol. The concept of parting from each other was unimaginable. When those painful thoughts appeared, I concentrated on her face or how her hand felt in mine and tried to pull myself back to the present. She was very good at encouraging me to do so. She often said, “We know it’s going to be hard to face what’s ahead of us. Don’t live through it more than once.” Don’t live through it more than once… such wise words, but so difficult to do.

I had a hard time not breaking down (usually I did) if anyone turned the focus on me. I was strong as long as everything was centered on Carol, but if someone asked how I was doing, it was like they opened a door that otherwise was blocked.

I used myself as an example for this self-care statement to show the state of mind the caregiver may be in when we recommend it. Yes, self-care is vitally important, but the reality may not be possible without practical aid.

This is another example of how others may need to be creative in their efforts to support caregivers. As we think about what these individuals may need so they can better care for themselves, perhaps we can take one task off their list or sit with their loved one to give them some time to do it. If they resist help, we may want to keep trying. They may be more receptive later in their journey.

Finally, I would like to turn the focus on the caregivers, who need to be open to receiving the support that’s offered. It may be difficult to be open to it. Many people are stubborn in their desire to be independent and handle everything themselves (myself included). But these offers are gifts of love. They should be viewed in that light and accepted in kind.

Frank Ostaseski, an end-of-life care specialist and hospice founder, reminds us of the ideal goal for all who support the person who is ill:

In caring for someone who is sick, we use the strength of our arms and backs to move a patient from the bed to the commode. We lend the patient our bodies. We can also lend people the concentration of our minds and the fearlessness of our hearts. We can be a reminder of stability and confidence. We can expand our hearts in such a way that it can inspire the individual who is struggling to do likewise. Then we become a compassionate refuge.[2]

It takes a collaborative effort to reach this goal. Hopefully, everyone who loves this individual will realize the value of joining forces to create a refuge that supports each person involved.

This is the first installment in a series of articles Linda is writing for caregivers and family and friends who wish to support them.

Linda Lee, PhD, is a published author and retired professor and research editor. She has offered workshops for The Yoga Sanctuary and other organizations, including Tidewell Hospice. In this series, she will present guidelines she developed following the loss of her spouse, through her training as a Tidewell volunteer, and from the grief literature.

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[1] Maggie Callanan and Patrick Kelley, Final Gifts: Understanding the Special Awareness, Needs, and Communications of the Dying (New York: Simon and Schuster, 2012), 105, NOOK.

[2] Frank Ostaseski, The Five Invitations: Discovering What Death Can Teach Us About Living Fully (New York: Flatiron Books, 2017), 125, NOOK.

Retreat, Reset, & Rejuvenate

The Yoga Sanctuary - Jennifer — Fri, 10 Mar 2023 12:40:19 +0000

by Jennifer French

Hmmm, it feels like something’s wrong. It’s hard to put a finger on what. Some vague feeling of losing track of ourselves. Worn down by our daily routines and obligations, an undetected general fatigue builds up gradually over time…Or, maybe life throws us an unexpected curve ball, striking us with a family sickness, a loved one’s death; we are overwhelmed…Or, perhaps, life is idling fairly along, a little miss here and a little miss there, but overall, we are… “just fine.”

These are all signs that we are overdue for a tune-up, a routine health maintenance, a little preventative soul care to recharge our life force. This is when it might be in our best interest to create some space from our day-to-day life, leave our worries behind, and reset ourselves. Ah, yes… a retreat.

A retreat is an occasion to step back from our mundane world and find the time and space to focus inward. There are many types of retreats to meet a wide variety of interests—writers’ retreats, artists’ retreats, spiritual retreats, walking retreats, silent retreats, and more. The common element among all of these is this concept of “retreating.”

The word retreat itself comes from the Latin retrahere, which means to pull back. The Merriam-Webster dictionary defines retreat as “the act or process of withdrawing.” The Oxford Dictionary defines it as “a quiet or secluded place where one can relax and rest” or “a period of seclusion for the purposes of prayer and meditation.”

These definitions lead us to the heart of what going on retreat is fundamentally about: taking the time to pause and go inward to get in touch with our deeper selves, needs, desires, and goals. It is a time to readjust our perspective on life.

Climbing upward out of the twists and turns of the dense forest path into the crisp, blue mountain air, it allows us to rediscover clarity and a bit of peace. We then can bring back a fresh perspective into our daily lives, allowing us to again meet our more immediate challenges with grace and equanimity.

As we may imagine, the longer the retreat, the more intense the experience tends to be. Longer retreats are often designed with plenty of unscheduled leisure time throughout the day, so we may stroll and nap as we please. Others can be intensives that might have full day schedules, carefully constructed for participants to get the very most out of this precious, self-care time.

Just as there are many styles of retreats, there are also many ways of approaching a retreat. We can travel faraway, or we may choose a shorter more convenient experience close to home. There are lots of opportunities to pack up our bags, get on a plane, and travel miles and miles away, creating that much-needed clear boundary of space around us that is so often hard to find when at home. This is what comes to mind for most—an exotic spa in a tropical locale. In an ideal world, we would be able to jet off several times a year to foreign lands to refresh and replenish. Does this mean that we must travel long distances to have an effective or transformative retreat?

Closer to home, we could attempt to simply turn off the phone and the television, let our friends and family know that we won’t be available for the next few days, and create the space right where we are. But all too often this can be a disappointing challenge as we are so easily drawn back into the world around us and the things that need to be done… the floor that needs to be cleaned, the emails that need to be answered, the dinner that needs to be made, and on and on it goes…

The long-weekend or day retreat is a fantastic way to keep both the fun and the adventure and, at the same time, greatly benefit from the structure and guidance of a formal retreat leader. Through her knowledge and experience, the retreat leader helps to create a truly healthy and revitalizing opportunity. These long-weekends or single day retreats often offer participants a kind of reset, a pause that we can more easily sneak into our life to help keep us centered and balanced. These shorter retreats tend to be a bit more focused, with practices and activities to help direct the experience and enhance the intention of going inward. Sometimes these practices are self-practices which may include periods of individual silence for reading, writing, and contemplation. Other times there may be group practices such as yoga classes or meditations. These more accessible weekend or day-long experiences combine the best of the faraway with the best of the closer to home: the critical separation of personal space with ease, affordability, and the focused guidance of a retreat leader.

In the end, the why, where, and how long of going on retreat can only be answered by you and your individual needs. Whatever your reason for wanting to retreat, for wanting to pause and connect inward, it is your reason. The new and unexpected challenges, the disorientations, the loss of one’s sense of self, and the general fatigue of routines and obligations often push us toward the great need to get away from it all. Yet once we realize the power of retreating, we can then use this profound tool as a form of preventative self-care, allowing us to find the ability to meet all that life brings us with a rejuvenating sense of peace, clarity, and equanimity.

Stay in the Know…

The Yoga Sanctuary regularly offers retreats of all lengths from the simple (and local) day retreat to week-long adventures afar. Be sure to stay connected! Follow our Facebook Page or sign up to be the first to learn about our next retreat!

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Upcoming Retreats

The Yoga Sanctuary Story: Our First 15 Years

The Yoga Sanctuary - Jennifer — Thu, 28 Apr 2022 20:27:35 +0000

In May 2007, Bonnie Yonker, yoga teacher and founder of The Yoga Sanctuary, opened the studio doors in the Swiss Connection Building at 403 Sullivan Street with just eleven classes on the schedule. The only teacher at that time, Bonnie led every single yoga class for six months. Sometimes only 2 or 3 people would show up. Other times, she’d have a packed room of 17. It was a simple one room studio painted yellow, with a tiny little boutique space. Students could brew a small cup of tea and then have a seat in one of the two classic IKEA birchwood chairs that sat across from the shoe bench. That very same bench and one of those chairs can still be found upstairs at 112 Sullivan Street today.

It was another 6 months before Bonnie had any other teachers to support her. In mid-November of 2007, her first addition was Gwen Burdick. Gwen had two young daughters and a love for sharing yoga with kids. She offered special kids yoga workshops, brought yoga into some of our local schools, and led the kids practice at all our outdoor community events.

A Note from Bonnie

When Jen first asked me to write something about TYS, a million thoughts flooded through my mind! But the greatest joy and blessing for me is that the The Yoga Sanctuary is still such a strong, beautiful community after 15 years! Congratulations to Jen and the TYS Team for such commitment and dedication!!!

As TYS grew, so did Gwen, moving from leading these special kids’ yoga events to writing about yoga philosophy and Vedic Astrology, while also offering birth chart readings for our community. Though the world lost Gwen in 2019, The Yoga Sanctuary still feels blessed by her supportive spirit.

Around the same time that Gwen joined us, Bonnie met a woman named Cody McClymont. Cody, who had training in the alignment-based, Iyengar school of yoga, added two more classes to the schedule bringing the regular weekly schedule up to thirteen. January 2008 then introduced Jennifer French to the teaching staff, and soon after, September brought us Margit Bannon, both just beginning their yoga teaching careers. In October, Sharon Fultz led her first Tai chi class at TYS. In this short time, the studio grew from one teacher to six, with a widening variety of classes available.

A Note from Margit

I’ve been connected to TYS since before its initial opening, when I was teaching elsewhere and met Bonnie, who encouraged me to get my 200 hr. certification through the Yoga Alliance. I was fortunate to be part of the original few teachers along with Jennifer, in the original building that was a special place that was like no other Punta Gorda had seen before. Years later, I remember walking into what was then the new space we hold now, before all of the renovations, and feeling that it just felt right. It had and still has the ability to draw an exhalation out of you as you enter, knowing that you are welcome with what you bring and add to our community. The Yoga Sanctuary is truly as its name suggests, not only a sanctuary for students but for teachers that share from the heart.

A Note from Sharon

Chocolate. My first visit to the Yoga Sanctuary was an accidental side trip. The imported Swiss Chocolates and exotic coffees brought me to the Swiss Chocolate building on Sullivan Street and curiosity inspired me to peek inside an open door where I was greeted warmly by Bonnie who was holding a paint pan in one hand and a paint roller dripping the sweetest shade of blue into the pan. From that initial welcoming into the Sangha (literally a community) where I had little knowledge of what yoga was, Yoga and the community have gifted me with friendships, education, health, and an expanded world view. That was in May 2007. Jennifer and Margit were there along with Cody who introduced me to Iyengar style in my first ever class. She told the story of Hanuman. I was charmed by the story, the movements, and the feeling of being part of a modality that would complement my Tai-ChiChuan practice and I am still charmed by the philosophies, the history, the myths, the legends, the joy of the movement, and so much more that TYS has brought and continues to gift to me. Sharing those gifts and learning is continuous.

A Note from Adrianne

A few months after They Yoga Sanctuary opened its doors, and without ever hearing about it before, I started to get a nagging feeling within me that I needed “yoga,” whatever that was. I had no clue. I was maybe 21 and I don’t even think I could say what one did in “yoga.” The nagging didn’t go away. I was being drawn to this mysterious thing without reason. At the time, I had begun nannying for a local family in Punta Gorda, and one day while I was at their house, I saw a light green trifold pamphlet on the fridge. I was curious because it said “yoga” and looked like it fit this feeling within me! I called…. Bonnie answered the phone “thank you for calling The Yoga Sanctuary, this is Bonnie speaking, how may I help you?” I asked about these “yoga” classes she offered, and how it all worked. Hung up, didn’t go, but still kept thinking about it. Then maybe a week or two later, I called back. Again, I asked the same questions, trying to figure this mystery out. I didn’t have yoga gear…. Props, stuff, clothes!! Clothes!! I asked what I should wear! She said that I could wear anything comfortable. Jammies?? Yes, she said loose fitted comfortable pants would be fine! So I attended my first class at TYS in a shirt and pajama pants! It was AMAZING!!! It was weird, uncomfortable (not physically but the newness of it), there were Sanskrit words I had never heard before. It was everything I needed at that moment, and what this nagging led me toward. In those first couple of months, I started working at TYS and learning everything I could! I had to balance doing actual retail work and learning about all these deities and traditions that were so brand new to me! (My cat is named Shiva by the way). I was also taking classes usually once or twice a week. I met Jennifer around this time and admired these two women, “yoginis,” doing the thing I had been drawn into, and seemingly so effortless about it. When they decided to start training new teachers, I jumped at that opportunity! I taught in other locations for about a year and did some more office work from time to time at TYS. As the years pass by, and life happens around me, I always find my way back home in yoga. Although I don’t practice nearly as much as I’d like anymore, the core of my existence now seems to stem from yoga. I had found my path nearly 15 years ago at The Yoga Sanctuary, and I always end up finding my way back… At least now I know what it is and what to wear!

Over the next three years, the schedule expanded to more than 20 classes a week with regular one-on-one sessions, workshops, special events, and more. Already we had seen a few faces come and go, but Bonnie worked to find just the right person to work the front desk, someone who would be there to greet and assist every student that walked in the door. First was Adrianne Butwell, who remained part of the TYS team in various ways for years, even participating in our inaugural Yoga Teacher Training Program. For a time, Jennifer also shifted from only teaching classes to working behind scenes of marketing, answering student phone calls, greeting students, and more. Finally, at end of 2010, Bonnie found just the right person in someone that had been part of the studio from the very beginning, Anna Martin.

A Note from Anna

I met Bonnie way before she established The Yoga Sanctuary and always felt that we had similar views on life, our duties, discipline and ethical values. After practicing with her for a few years when a situation presented itself, as The Yoga Sanctuary was growing and moving to 112 Sullivan St, I was given a gift of joining the TYS team. I have been here over 10 years and the reasons that attracted me in the studio are still the same as I continue my journey with The Yoga Sanctuary as the office manage and a yoga teacher–blessed and happy to be here.

At the turn of 2011, TYS had outgrown its original space. Searching for just the right space, Bonnie and her husband Terry discovered a unique property right down the road, but the whole building would have to be remodeled and made “yoga ready.” After much planning and a few snags and delays, TYS was finally able to make the move! We closed the doors of the old studio on 403 Sullivan on Christmas Eve 2010 and opened our doors at 112 Sullivan Street on Monday, January 3rd, 2011.

With our first ever Yoga Teacher Training program having started just the month before, this move also brought the addition of yin yoga with Annie Moore, energy healing sessions with Lisa Ahrens, massage therapy, and visits from guest teachers like Dr. Carrie Demers—who continues to join us annually to this day—as well as Bonnie’s own teacher, Alan Finger. It was an exciting time for TYS. A small humble yoga studio in a tiny little city in SW Florida moving into a larger space and inviting teachers from all over the country to visit us. Our skills as a team shifted from simply leading yoga classes to full event planning and coordinating.

A Note from Annie

When I first moved to Englewood, I was a regular yoga student looking for a vigorous type of class. That was not as available to me in Englewood. I was so happy to find Bonnie and The Yoga Sanctuary when it as on Virginia Street. I watched the business grow and move over to Sullivan Street and then became a teacher at TYS after the move. Being part of TYS has helped me in numerous ways, including teaching me valuable lessons about how to keep clients/students happy by providing a dependable, consistent atmosphere. Congratulations, Jennifer, on 15 years!

A Note for Melissa M

Happy Anniversary and Congratulations to TYS! Since the day I took my first class in 2008 I knew it was a very special place and I am so glad Bonnie had the vision and that Jennifer continues to keep TYS as a true sanctuary where you feel peace and joy surrounded by the wonderful teachers, yogis and historic charm. I am grateful that I participated in the first yoga teacher training class and started teaching when I graduated. That path led me to live a better life giving me the tools to get me thru life’s ups and downs. It also gave me the confidence to know I could accomplish anything I set my mind on. I have continued my practice all these years, although now I take classes online offered by the TYS as it is pure convenience to fit classes into work and snowbird life. All the teachers hold a special place in my heart for their dedication and offerings to us yogis. Punta Gorda would not be the same without the TYS…it truly is a gem with all the right energy and love!

Included in that team were the participants of our Yoga Teacher Training program, and some of these faces are still with us. Upon graduating that first group, we added two more new teachers, one of whom is Melissa Meehan, still a regular face at TYS as a substitute teacher. This first group also graduated Cathy Getz, a TYS student from Day One. Well, actually day three, as Cathy attended the first Sunrise class ever on the schedule—along with Margit Bannon!—and became a dear friend of Bonnie’s. Cathy is responsible for the growth of the TYS Boutique and worked as our Retail Manager through 2016.

A Note from Cathy

My TYS Story…. This is so hard to make short, as I have been blessed to be a part of this from the beginning. Memories: Bonnie, who has become such a mentor, friend and family member. Jennifer, and her first class she taught at TYS, and how nervous she was! All of the staff, past, present and to come, thank you for your effort and guidance. The guest teachers who brought so much to our practice, too numerous to name. And the Yogis who have left us, Gwen, Monika, Jane, Marilyn, Tracy, may they have reached Moksha. I’ve now physically moved on, but my heart still resides back there in the corner. Congratulations Jennifer and staff on 15 years of building Punta Gorda’s sangha. Hari Om Tat Sat.

For several years, things moved along smoothly. We continued to grow, we added classes, we grew our workshop programs, we developed community, all as we worked to enrich the lives of the people that walked through our doors. Every other year a new group of students made the commitment to dive even deeper into their practice by committing to our Yoga Teacher Training program. And with each graduation we saw more teachers ready to share their love of yoga with the world around them. In 2013, after our second Yoga Teacher Training program, Julie Huffman and Sally Bartolotta began leading classes. Julie led seasonal classes and only stopped when she no longer returned to Punta Gorda—we still see her weekly zooming in with us from Missouri! And our sweet blue-haired Sally led evening classes until the day she and her husband Angel opened The Rock Box Music School and Stage in North Port, Florida.

A Note from Sally

My name is Sally Bartolotta, and I would love to share some of my fond memories and experiences of The Yoga Sanctuary, a space that is incredibly special to me. I first stumbled upon TYS when it was in its former location, back in early 2010. I had recently moved to the area and had been searching for just the right yoga studio. I was feeling a bit homesick and hadn’t met too many people yet. Punta Gorda was a bit of a drive from my new home in North Port, but there was something very special about this little place I had stumbled upon, and of my first teacher there – Margit Bannon who I first had the honor of taking class with. As a musician, my tour schedule was a bit hectic that year, so I took some time away, and the following year (September of 2011 to be exact), I received The Yoga Sanctuary’s newsletter regarding a wonderful Yoga Month challenge of 20 classes in 30 days, to benefit The Peace River Wildlife Center. I was a bit out of practice, and 20 classes in 30 days did seem like an impossible feat at the time, but the idea of devoting myself to my practice, to challenge myself in a new way, and all this to help raise money for our native wildlife was too important an opportunity to pass up. So, I decided to go “all in”, and I’m happy to say, I completed my 20 classes in those 30 days, and I just kept on going from there… This was my first time seeing the new (and current) building, and it literally took my breath away (good thing my awesome Teachers reminded me to breathe so often). The energy, the warmth, the vibe as a whole, was something inexplicable. I had finally found the sacred space I had been searching for, and I excitedly attended as many classes and workshops as I could, always feeling the daily pangs of anxiety right up until the moment my foot crossed the threshold of the front door, where it was as if a physical sheath of stress was lifted right off of me (like a maître-d removing your coat at a fancy restaurant). Jennifer, Bonnie, Margit, Melissa, and all of the other awesome and incredible teachers there at the time helped me nurture my practice in ways I never dreamed of. So, when The Teacher Training program was offered at the end of 2012, I put a lot of thought into it, and decided to go for it! And I want to go on record as saying that I had zero intention of ever teaching when I signed up for this immersive training. I simply wanted to learn all that I could about yoga as a whole. This Training changed my life in numerous and abundant ways. As I grew more confident in my practice, and learned more and more about myself, I felt myself nudging toward the idea of sharing all that I was learning, first with family maybe, or perhaps with friends. I am incredibly proud to have been a part of the class of 2013, earning my RYT-200 certification in April of that year, and of later joining the TYS family as a teacher (where I am honored to have taught until August of 2016, when my Husband and I opened a music school in North Port). As a teacher at TYS, I felt honored to be among the very same people who helped transform my life in amazing ways. Those 3+ years were some of the best I have ever experienced, and I reflect upon how very much I learned from my students and all I was lucky enough to share space with. It brings such a smile to my face to think back on all the little things that brought me to where I am today. Trying that first class with Margit in 2010, signing up for The Yoga Month Challenge in 2011, enrolling in Teacher Training, and going on to lead classes of my own… None of this would have felt possible without the loving kindness, guidance, and expertise of my Teachers, colleagues and dear friends at TYS. I feel such joy to know The Yoga Sanctuary is celebrating its 15 year anniversary! This space, and the loving people who fill it deserve the absolute best, and my hope is for another 15 years, and another 15, and another, and so on, and so on. This is truly a sacred space, an exceptional gem, and one we are incredibly lucky to have in our area. If you’ve seen me around lately, or have taken a private class with me, then I’m sure you’ve heard me say “check out The Yoga Sanctuary”, or “over at The Yoga Sanctuary”. I am constantly inspired and in awe of all of the amazingness that *is* TYS as a whole. I am eternally grateful and proud to have been a part of the TYS story in some way, and I cherish my time on the mat as a student, and as a teacher, each and every day. From the bottom of my heart, THANK YOU, and Happy Birthday Yoga Sanctuary!

A Note from Julie

The first season we were snowbirds we drove into PG and I saw a sign that said YOGA. I was a little homesick so I decided to take a class. TYS was then located on Virginia Ave. Bonnie adjusted my posture twice during the class. I was hooked and began to take classes regularly. My first impression of TYS was the friendliness of the staff and the warmth of the studio. The first studio was small but there was always enough room for everyone that came to practice. There was a tiny corner in the back of the room just big enough for a yoga mat! TYS has provided me with so many benefits, but for me the yoga 200 hour teacher training has been the best! It was challenging yet super rewarding and I treasure the time spent with fellow students. Bonnie and Jennifer were superb instructors! The next few years I was able to teach yoga classes at TYS while we were in FL. I continue to teach now in MO. One memory that stands out for me (and also very embarrassing) is the time I went to TYS as a teacher to open the studio one morning. I went in and entered my code and proceeded to go through the steps to open the studio. All at once a very loud alarm went off! Cathy Getz came down from upstairs. I didn’t know she was there and she didn’t know I was there. A police officer came to the door and also Jennifer and Gary. I was devasted! Luckily, all was okay and Jennifer was understanding:) TYS is a very special place! I’ve attended classes lots of places but none compare to the quality of teaching and overall professionalism. Not to mention the warm atmosphere and warmth of the studio as a whole. I am grateful to be able to take zoom classes here in my home in MO. It’s not the same as being there in person, but the instructors have a way of making even those of practicing at home feel like we are right there at TYS. The Yoga Sanctuary will always hold a special place in my heart!

It was this same year, in mid-2013, that brought us Melissa Goodwin. After living in Santa Fe, New Mexico for a number of years, Melissa and her husband took to travelling the states in their RV for nine months. They eventually landed in Punta Gorda and decided to make it their home. When she arrived, little did Melissa know that she would coincidently find a yoga home with a teacher that studied with her same teachers in New Mexico! Both Melissa and Jennifer name Tias and Surya Little of Prajna Yoga their primary teachers.

A Note from Melissa

I landed in Punta Gorda near the end of 2012, feeling ungrounded and rootless after a year of living and traveling in a motor home. I longed for a home base and I missed teaching yoga, which I had done for five years before hitting the road in our RV. The Yoga Sanctuary spoke of “home” to me from the moment I saw it. The building reminded me of New England homes (where I’m from), with its wooden floors, staircase, and charm. Everyone was friendly and made me feel welcomed. Serendipity was at work, in that the studio was looking to bring on an experienced teacher at just the time I showed up, and that Jennifer French and I shared the same primary teacher (a bigger coincidence than you might imagine.) I’ve been here 10 years now and finding TYS is a very large part of why we came to call Punta Gorda home.

A Note from Jennifer

It’s hard to believe The Yoga Sanctuary is celebrating its 15th year of service to our community. I remember when I first met our founder, Bonnie Yonker… It wasn’t long after I moved to Florida from Upstate New York. I happened to pop into a class at a local studio and she was the teacher. I came from a style of yoga that has an extremely specific kind of approach, and what I found in Bonnie’s class was very different from what I was used to. I remember thinking, “What are we doing?!? This isn’t how we practice back home.” It was new and I was missing home. Our paths would cross now and again, and we stayed connected. I eventually took my first yoga teacher training in Sarasota. Not long after I graduated and started teaching, Bonnie opened The Yoga Sanctuary. She came to a class or two of mine, and soon after that, I was on the TYS teaching schedule. A friend and mentor to this day, Bonnie created a place that allowed me to explore and grow, as both a yoga student and teacher. It didn’t take very long for The Yoga Sanctuary to become my home and I was no longer missing anything. That was few years ago… and my hope today is that those of you who find your way through our doors feel the same sense of community and support in your own practice that I did so many years ago and that we here at The Yoga Sanctuary continually strive (or just continue) to cultivate each and every day. And that no matter where you come from or where home may be, you feel that The Yoga Sanctuary is your home too.

With Melissa on the schedule, as well as our YTT grads, we were now able to offer 25 weekly classes in the summer and over 30 in the high season months. By early 2014, Anna had completed her own Yoga Teacher Training in India. In addition to working as the TYS Office Manager, Anna also began leading classes. Bonnie now had a three-year-old daughter and Jennifer Arnold had become Jennifer French. It was time for Bonnie to step away from ownership and focus more on motherhood. In February 2015, ownership of The Yoga Sanctuary shifted to Jennifer and her husband Gary. Since Jennifer, who was by then Director of Teacher Development, had been part of the teaching staff since January 2008 and had slowly taken on more and more of a managerial role, it was an easy and seamless transition.

Again in the middle of the Yoga Teacher Training, this time with our third cohort, we found ourselves in the midst of a shift. Bonnie stayed on through the end of teacher training while Jennifer slowly took the reigns of studio ownership. The 2015 graduates included Pat Francis, Heleen Schouten, and Sharon Fultz. Each of them still part of the TYS teaching team. We also added another graduate, Diane Danaher, first as a massage therapist and soon after she too was leading classes. That was an ambitious group to be sure!

A Note from Pat

I took my first yoga class at The Yoga Sanctuary in 2011, which was a community class led by a teacher in training. I had no idea what to expect, and was interested mainly in the physical benefits, but quickly realized that there was so much more to it! Not only did I feel good physically, I also felt calm and relaxed. I kept taking classes, and eventually realized that yoga is not just a “class,” but a lifestyle. I wanted to learn more, so in 2015, I took the TYS teacher training program. I have been teaching ever since and am grateful to be able to share my love of yoga with my students.

A Note from Diane

When I think about The Yoga Sanctuary, the word “Gratitude” comes to mind. Since beginning my practice at TYS in 2010, and then, completing the teacher training program in 2016, I have grown and evolved to find balance on and off the mat. Thank You, Yoga Sanctuary, for your presence in our community, for the tranquil space, for the teachings of yoga, for your guidance, and continued love and support.

Over the next few years, we explored and expanded our offerings in ways that were new and unique to The Yoga Sanctuary. Lisa began offering more extensive Shamanic workshops, ceremonies, and programs, and together with Gwen, developed a moving and powerful blend of eastern and western traditions in their quarterly Sacred Ceremonies. Melissa began to explore the overlap between yoga and Buddhist traditions with a focus on how each tradition helps to unlock creativity. On our calendar you might find workshops focusing on physical anatomy, the energetic body, chanting, meditation, philosophy and more. By 2017, we had hosted notable teachers from all over the world, including Tias Little, Nicolai Bachman, Baxter Bell, Liz Owen, Kristin Leal, and of course, Dr. Carrie. And we continued to grow.

At the very beginning of 2017, Robin Lee joined the TYS team. Determined to grow the TYS massage, several therapists were interviewed. Robin, a TYS student since 2013, was a perfect fit from the start. She is still with The Yoga Sanctuary today. This was also the year of our fourth Yoga Teacher Training cohort. With a solid, talented, and experienced team behind her serving as Yoga Teacher Training mentors and leading individual sessions, 2017 graduated 8 more yoga teachers, including Gill Ward and Jim Cupo, TYS’s first male yoga teacher. Not long after, Karen Ascher moved to the area and found her yoga home at TYS as well.

A Note from Robin

What I love about TYS… My husband found TYS for me. Phillip had preceded my arrival in SW Florida for his work and knowing I was struggling with leaving our northern home and community he purchased me a class package at TYS. The first time I walked into 112 Sullivan Street I fell in love with the building. The beauty and the energy were welcoming and immediately felt like home. The warmth and skill of the staff was apparent from the start. TYS is a community. A place for me to grow physically as well as spiritually. So now I am blessed to be part of this lovely community. Thank you to Jennifer and Gary and Anna for keeping the home hearth burning. I know that sounds crazy when it’s 90 degrees outside. But that’s what TYS means to me.

A Note from Jim

I’ve been practicing yoga at The Yoga Sanctuary since 2015. The first yoga studio that I ever stepped into looking for a way to help control a movement disorder that I deal with. (Cervical Dystonia) I remember taking the gentle class for about two weeks trying to figure out how to advance to the level one class, making my way to standing, thinking that I had to pass some kind of level of fitness test. I started practicing with different teachers and all different levels and started to see improvement in my health and well being After a year of practicing, I was eligible for the teachers training course that I took and completed and received my 200-hour teaching certification. It was soon after that Jennifer asked me if I was interested in maybe trying to teach a class on my own and that I would try. That’s how it all began. The Yoga Sanctuary has opened so many doors for me with steady in studio classes of various levels and many offsite teaching opportunities. A Yoga Sanctuary teacher meets you at your level of practice. I’ve developed my own home practice which I love, finding my practice enhances all other activities. I think of teaching as a way to serve in our community. I’m happy to be connected with the Yoga Sanctuary. I’ve made many friends along the way and Costa Rica yoga retreat memories that will last a lifetime.

By our 10th anniversary, we were offering 28 classes during the summer months and upwards of 40 in the winter months. Our original mission, “to share our passion of yoga with the community by providing a warm, safe environment to develop the tools needed to incorporate yoga into everyday life,” was alive and well. And our vision mirrored this mission with each small step forward.

We continued to host teachers, kirtan artists, and guest speakers from within our local community and from afar. Our teacher training program, still led every other year, moved forward, graduating new teachers in 2019. Around that time we decided the next step was to offer the opportunity to dive deeper in a different way. Plans began for the first ever TYS Yoga Retreat, a week-long getaway that allowed one to leave their everyday life behind and immerse themselves in nature and practice. After lots of talking, tons of research, and what seemed like endless planning, we released the news to our community, and within two months we were filled to capacity. In January of 2020, The Yoga Sanctuary went to Costa Rica! Little did we know then, but the world was about to dramatically change…

In February of 2020, Baxter Bell came to lead a weekend of workshops, each filled with students from all over the area. Then Covid hit. The following month, we began to reduce our class sizes, no longer allowing the room to fill beyond 15 people. Props were removed and people started to bring their own or not use props at all. On March 20th, 2020, we were told that we had to shut our doors. The email went out; The Yoga Sanctuary closed.

Having a sense that this was coming, Jennifer spent hours and hours the previous week learning everything she could about teaching yoga online. Reading, watching webinars, signing up for trainings, you name it. The TYS team gathered online, testing out this new-to-us program called Zoom. Decisions and plans were made. With the doors closed on Friday, an announcement was made: Saturday and Sunday there would be a complementary online class each day to test our new way of being in the community. By Monday morning we had a full 12 class schedule available online. Classes were available every day but Sunday.

It was as if we were beginning again. But this time, it wasn’t just one teacher leading each class on the schedule. It was a full team. A team that had grown slowly over many years, a solid presence whose mission “to share our passion of yoga with the community by providing a warm, safe environment to develop the tools needed to incorporate yoga into everyday life” never changed. It simply adjusted to what was now.

That was 2020.

We learned so much that year. We learned the importance of connection. We learned the importance of being in community and sharing our yoga practice with others. We learned that connection and community go beyond being in the same physical space. We learned that our roots run deep, and that together we can accomplish anything. We continued to be present for our community and our community remained present with us. We offered online workshops and “zoomed” our private yoga sessions. We slowly added more and more options, and like a beautiful hibiscus that has been pruned back to its roots, we began to throw out new growth and bloom again.

At the end of 2020 we committed to move forward with our 6th Yoga Teacher Training Program to the largest group yet, graduating 12 new teachers in 2021. You’ll see a few of them on our schedule today—Debbie McGlade and Jackie Block now on our weekly schedule, and Donna Berry as a substitute teacher. 2022 even brought another trip to Costa Rica.

A Note from Jackie

Happy Birthday Yoga Sanctuary! Wow! 15 years has seen so many changes, and it just continues to evolve. My journey with TYS starts right at the beginning. I met Bonnie and Jennifer before TYS found its home on Sullivan Street, and we actually joined forces for a charity event for a non-profit that I was involved in at the time. I was NOT into yoga at that time – but started taking a class here and there after that event. I became a regular about 14 years ago, and of course life gets in the way – and while my journey has been hot and cold over those many years, the last 10 have really opened my eyes to what yoga has done for me. The Yoga Sanctuary is my yoga home! I remember a Thanksgiving Day class with Jennifer that seems like a million years ago – the room was jammed with yogis, and I was right up against the door. While it seems that an overcrowded room isn’t a positive part of the yoga experience, the thing I remember is feeling like a part of a community that I really belonged to. I remember Tuesday night Mixed level – I’d show up early, and mess around on my mat. I fancied myself an “advanced” yogi then – and well, I had no idea what that really meant. Every once in a while I’d be one of just a few students in class, and I always secretly hoped that there wouldn’t be any other students so that I could get that focused attention. I remember a time when I thought hearing people breathe and chant together was weird, and now see the beauty in hearing that in community. I remember trying and LOVING Ashtanga yoga for the first time, and really being sad that it was no longer on the schedule – and regretting that I hadn’t gotten to that class more often. I remember Melissa Goodwin’s Friday afternoon restorative class – that was the one thing that kept me from losing my mind working more than full time. The people I’ve met in class and other workshops, it really does feel like family in a way. Fast forward to 2020, right before the pandemic. I took a trip that redefined my life – I hadn’t been a regular at the studio for a little over 2 years, and I needed something. I got the email about the Costa Rica Yoga retreat – and KNEW that’s what I needed. I found myself in that jungle. I took an online teacher training over the summer in the middle of a pandemic, and December of 2020, I enrolled in teacher training with Jennifer. It was time. TYS is responsible for so many first for me, and I could not have had better teacher, a better community or a better environment to explore and grow as a student and now a teacher. I’m a yogi. The Yoga Sanctuary has helped me realize that. I’ve evolved as a person and student over the many years – and now I’m part of this amazing team of yoga teachers. It’s surreal – little did I know that my path would lead me right back to the door of TYS as a teacher 15 years after my TYS journey started! I am grateful, and completely humbled to be a part of this legacy that we are building in our little town of Punta Gorda, and to be a part of this beautiful community with all of you!

In the span of all our years, were other teachers, therapists and support staff that were with us for short periods of time. Victoria Barca, Christie Rosen, William Blackburn, Kim Bednash, Micaela del Solar, Barbara Melanson, Catherine Ouellette, Jaime Boswell, Katherine Jouan, Naomi Medrano, Sarah Carter, Sherry Bechtold, and Susan Shaw. Each left their mark on the TYS heart. We are sure that there will be others, teachers that share their love of yoga with us, students that share their curious and open hearts with us.

Our promise to you is this: we will continue to share our passion of yoga with the community by providing a warm, safe environment to develop the tools needed to incorporate yoga into everyday life for as long as we can. We will continue to provide a place of community and sangha, growing both with you and for you.

Join us for our Anniversary OPEN HOUSE on May 21st!

Tell Us YOUR TYS Story Here!

[ninja_form id=5]

Cultivating Gratitude at Thanksgiving & All Year Through

The Yoga Sanctuary - Jennifer — Fri, 05 Nov 2021 20:48:03 +0000

As Thanksgiving nears, the mind and heart are invited to consider gratitude, the emotion of expressing appreciation. This week, we become more aware of the people, things, and situations for which we are thankful. The practice of cultivating gratitude is part of the science of positive psychology. Studies have found that gratitude can increase levels of well-being and happiness in those who cultivate it.

But we don’t need science to prove that gratitude feels good. Sit for a moment and think about the things you are most grateful for. The things that first come to mind might be family, close friends, a stable career, fulfilling activities, a comfortable home, or good health. Feeling grateful for these things brings about a sense of happiness and fulfillment. When cultivating gratitude, this is a great place to start.

Now, let’s take the practice one step further: Once you’ve experienced gratitude for those things most dear to you, begin to expand your gratitude to those things you might not consider as deserving much thanks. You might be grateful that the grocery store is close to your home. Or, you might cultivate gratitude when you finish a yoga class, being thankful to yourself for giving the time and space to practice. Giving thanks for these everyday events will help you to notice the small things you might usually take for granted.

Next, take your cultivation of gratitude to the next level: Try to be thankful for the not-so-pleasant things in life. You might be thankful for that fifth red light (in a row!), because it helped you cultivate patience, and possibly saved you from an accident. Or, you might be thankful for that overly talkative relative, because you know that, despite the excessive chattiness, she would be there for you if you needed her. In your yoga practice, cultivate gratitude for your most nemesis of poses. Be thankful for the lessons the asana brings you, or for those lessons that have not yet revealed themselves. This will help deepen your practice.

Cultivating gratitude for the little things, the big things, and the difficult things, has the potential to change your perspective in a very positive way. Many experts recommend maintaining a gratitude journal, a notebook in which you record the things you are grateful for each day. You could also make it a habit to share with your family the things you are thankful for each night at dinner, taking your Thanksgiving tradition into the rest of your year.

Tadasana: The Mountain Pose—The First Pose You’ll Ever Learn

The Yoga Sanctuary - Jennifer — Tue, 28 Sep 2021 11:00:58 +0000

We once had a guest here at The Yoga Sanctuary named Tea Roman. Tea is a musician and yoga teacher who leads participants through an amazing sound journey that also includes a bit of yoga asana (posture). Just as he was beginning to guide us into some simple posture work, he proclaimed that we were about to learn the hardest pose of them all, one that takes most people nine months or so to learn. We got to our feet and stood tall and erect in the Mountain Pose. This was the pose he was referring to. And he was right! From the day we are born until the day we stand on our own two feet, it takes us roughly nine months to learn…

Let us dive into this “hardest pose of all” poses by starting at the beginning and looking at the name, tadasana…

Rich in symbolism, tadasana comes from the Sanskrit words tada (mountain) and asana (posture, or seat). Mountain Pose is the essence of stability and foundation, and as such, contains the building blocks for every other posture in yoga.

The posture itself “promotes the stillness, strength, relaxed power, and stability we associate with mountains,” says Alanna Kaivalya, author of Myths of the Asanas. She explains the inseparable relationship between mountains and rivers, both represented by the Indian god Himavat, who represents the Himalayas and is also considered the father of Ganga Devi, the goddess of the Ganges, India’s most sacred river.

“When we stand in tadasana, the head, being nearest to heaven, is where we receive the blessings that flow through the rest of our body like a river,” she says. The even stance of Mountain Pose—the lengthened spine and steady base—sets the tone for practice.

In India, there is a mountain called Mount Kailas with two lakes—one shaped like the sun and the other like a crescent moon, which represents hatha (ha = sun, tha = moon) yoga. Mount Kailas is considered the seventh chakra—sahasrara. The two lakes have been likened to the two streams of energy (ida and pingala nadis) that rise up one central channel (sushumna nadi) moving toward the highest level of consciousness. Mount Kailas is considered a sacred mountain.

When we stand in tadasana, we are equally grounded and arising. Our base is firm, yet we reach upward toward the heavens. Our spine is situated as it would be during meditation, ideal for the free flow of prana (life force) throughout the body. Take the time to connect to this energy in tadasana. Doing so can help you to maintain it throughout your practice.

Try this:

Stand with your hands on your hips and begin to shift your weight from right foot to left foot. Allow yourself to move from heel to toes, inner and outer foot. Shift your feet a bit further apart and then closer together. Try to find a sense of balance between each foot. Let your feet land a comfortable distance apart so that you feel that you have a strong and solid base beneath you.
Let your arms then release alongside your body, relaxed and comfortable.
Become aware of where your feet contact the ground beneath you. Try to sense the three points of each foot: the very center of your heel, the mound of your big toe, and the mound of your little toe. Press into these three points. See image.
As you continue to press down into your feet, begin to feel a strength come to your legs by energetically lifting upward.
Let that lift carry all the way up your spine and to the crown of your head.

The Three Points of the Foot

Tips:

Do you feel a little off balance or unstable?

Widen your stance!

Do you feel like you are holding tension in your shoulders, neck, hands, or jaw?

Notice how hard you’re trying to work your legs. Sometimes this effort shifts into other parts of the body. Notice… then see if you can relax unnecessary effort. Breath easy and soften.

Is there discomfort in one of your hips, knees, or ankles?

Try adjusting the alignment of your feet. Sometimes the structure of our bones means that having our feet parallel can affect things all the way up to your hips! Explore your foot placement and see if that changes anything for you.

Some things to work on:

To really create the strength and stability that tadasana teaches us to bring into other postures, you might try using props! Try holding a block between your thighs to engage the power of your legs. Or combine the use a block and a strap by wrapping the strap around your legs while holding the block. We’ll explore both techniques plus some others in our tadasana videos, so keep your eyes open for updates below!

And don’t forget:

Sometimes you’ll hear teachers say to bring your feet together so that they touch or to make your feet parallel. While that might work for some bodies, it doesn’t work for all bodies. So let yourself explore and maybe try different foot placements. But in the end, take the pose in a way that feels best for you and your body.

Videos:

Check back as we add practice videos exploring:

How to take tadasana with props
A simple practice to develop tadasana
Ways to move when in tadasana

Stay in the know with The Yoga Sanctuary by following us on Facebook!

You can connect with Jennifer directly through her Instagram page!

Introduction to the Yoga Sutras of Patanjali

The Yoga Sanctuary - Jennifer — Tue, 24 Aug 2021 12:33:24 +0000

The Yoga Sutras of Patanjali, compiled by the sage Patanjali at least 1,700 years ago, is considered one of the main authoritative texts on the practice and philosophy of yoga. The Yoga Sutras outline the eight limbs of yoga, which teach us the ways in which one can live a yogic life. It also describes the results of a regular, dedicated practice. Yet before any of this, The Yoga Sutras begins by defining the goal of yoga and later goes about describing how one can achieve that goal.

Sutra means “thread,” which describes the relationship of the sutras—they are interrelated, or tied together as if by a thread. Within the Yoga Sutras are 196 aphorisms, short passages that guide the reader through four chapters, or books (padas): Samadhi Pada, which describes the results of yoga practice; Sadhana Pada, which describes the discipline itself; Vibhuti Pada, which describes some of the super-normal effects the practice can have; and Kaivalya Pada, which describes the process of liberation of the ego.

There are countless commentaries available of the Yoga Sutras, many of which are available in English. These range from the dense and philosophical to light and practical—and everything in between.

The first yoga sutra, 1.1, is a simple invocation to begin—and to begin now. Atha yoga anushasanam: Now the instruction of yoga is being made. It is a invitation to begin the study of yoga as you are, in this moment, the only moment that ever really exists. It is one of the most uncomplicated of the yoga sutras, and yet it is so appealing because humans love to begin anew.

On that note, we have complied a series dedicated to the Yoga Sutras that highlights some of our favorite sutras, what they mean, and how they can be applied to modern life. Adding the study of yoga philosophy to a physical practice is a great way to take your yoga off the mat and out into your life. We hope that you enjoy this deeper look at the practice that we have all come to love.

Links to sutras:

Sutra 1.2: Yoga is stilling the fluctuations of the mind.

Sutra 1.3: Then the seer abides in itself, resting in its true nature.

Sutra 1.4: Otherwise we identify with the fluctuations.

Sutra 1.14: Practice that is done for a long time, without break and with sincere devotion becomes a firmly rooted, stable, and solid foundation.

Sutra 1.33: By cultivating attitudes of friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and disregard toward the wicked, the mind-stuff retains its undisturbed calmness.

Sutra 2.46: The yoga posture is a balance between effort and ease–steady, stable, and comfortable.

Sutra 3.4: The three [dharana, dhyana, and samadhi] as one is called samyama.

Sutra 3.7: These three [dharana, dhyana, and samadhi] are more internal than the preceding limbs

Virasana: The Hero’s Pose—Great for Your Knees (unless it’s not)

The Yoga Sanctuary - Jennifer — Wed, 28 Apr 2021 07:13:43 +0000

By Jennifer French

Virasana, or the Hero’s Pose, is a commonly used sitting or meditation posture. Those that have difficulty taking a cross-legged position often find the pose to be more accessible and comfortable. Vira, the root word for virasana, translates to hero. You may wonder how a simple and humble kneeling position came to be known as such. It all stems from the story of the humble Hanuman.

In Myths of the Asanas, Alanna Kaivalya and Arjuna van der Kooji explore the stories behind many of our modern yoga posture names. They tell the story of how the half mortal, half divine child, Anjaneya, came to take the form of a monkey and the name Hanuman, who then grew into a strong warrior and great friend of King Ram.

Sent on a dangerous mission to rescue Ram’s captured wife, Sita, Hanuman dropped down to his knees in prayer creating a version of the shape we know today as the Hero’s Pose. Hanuman “knelt down to pray for the grace to do the impossible,” forgetting that “he was already capable of achieving his goal.” The story goes on… and Hanuman does, indeed, save the day along with Sita.

It is this humble and divine hero who forgets his divinity and moves forward with simple faith that we hope to embody when taking the virasana…

Try this:

Kneel on the floor with your knees close together and your heels slightly wider than your hips. Reach behind your knees and draw the calf muscles down and away from the back of your knees. See video below for more about this!
Lower your seat down between your feet. Let your sit bones meet the floor. See that your toes point directly behind you and your heels point straight up to the ceiling. Let your heels be flush to your hips.
Rest your hands on top of your thighs. Inhale and lengthen your spine up. Maintain the length in your spine and as you exhale feel your sit bones ground down into the earth.
Keep the natural curves of your spine and relax your shoulders. Stay for as many breaths as you feel comfortable.

Tips:

Is your seat nowhere near touching the ground?

Many people, if not most, find that bringing their seat to the ground causes discomfort in the knees and/or thighs. If your feel any discomfort at all, raise your sit bones by bringing a block underneath you. Continue to add height until you find comfort in both the knees and thighs.

Do your knees just not bend that much?

Place support (a blanket or bolster) behind your knees, between the thighs and the calves.

Feeling a lot of pressure on your shins or the tops of your feet?

Place a blanket beneath your knees, shins, and feet to provide cushion for your lower legs.

Some things to work on:

If you find that virasana is a real challenge but would like to explore the possibility of it becoming a bit easier, consider adding some other postures into your practice such a Warrior 1 & 2 or Malasana. By slowly working on increasing the range of movement and stabilizing the knees and ankles, you may find that taking virasana begins to change for you. Be sure to keep an eye open as we add a few videos to support you in this exploration!

And don’t forget:

While you might hear some yoga teachers say that virasana is a great pose for your knees and ankles, lots and lots of times, it just isn’t! So be sure to listen to your body and if the posture doesn’t work for you, let it go and sit in a way that feels right for YOUR body. Recognizing what works for you is what makes a strong yoga practice, not the postures that your body can or cannot take.

Videos:

How to take virasana with props
A simple practice to develop virasana
Ways to move when in virsana and variations of reclined (supta) virasana
A simple review of how to take virasana: an oldie but goodie with Bonnie!

Stay in the know with The Yoga Sanctuary by following us on Facebook!

You can connect with Jennifer directly through her Instagram page!

The Third Limb of Yoga: Asana

The Yoga Sanctuary - Jennifer — Fri, 26 Feb 2021 17:12:54 +0000

“Asana practice stimulates healing on many levels. Yes, it can help to heal injuries and bring strength and flexibility to muscles and joints, but, spiritually, the practice of asana can release us from avidya, which means ignorance of who we really are.” ~ Sharon Gannon, Yoga and Vegetarianism

You may already be familiar with the word “asana,” as it is the term used to describe the postures taken during a yoga practice. In fact, asana has two meanings: it is both the place where a yoga practitioner sits, and the manner in which he or she sits. This duality is reflected in the word’s two literal translations: “seat” and “posture.”

Asana has a complex history in the Yogic tradition. The Vedas, India’s oldest scriptures, do not contain the word “asana,” though they do include the verbal root “as.” In Sanskrit, “as” is translated into “to sit” or “to be.” “Asana” appears in its fuller form later, in the middle Upanishads, where it refers only to the postures assumed during meditation. Then, the meaning of asana transformed again, with the emergence of Tantra and its focus on using posture to intensify prana, the vital life force. Finally, with the development of Hatha Yoga in 1000 CE, asana took on its most widely-known meaning.

Of the 196 Yoga Sutras of Patanjali, only 3 speak directly to asana. The most well-known is Sutra 2.46: sthira sukham asanam: asana should be a balance between steady, stable, alert effort (sthira) and comfortable, easy, relaxed effort (sukham). Sutras 2.47 and 2.48 go on to describe that asana can only be mastered once the Yogi learns to let go of the natural tendency for restlessness and begins to meditate on the infinite. Once this mastery is achieved, it is believed that one is no longer disturbed by the dualities of life.

Asana are the building blocks of more profound discoveries—and are very often the aspect of yoga that most are introduced to first. In the Hatha Yoga Pradipika, the most authoritative text on Hatha Yoga, Swami Svatmarama explains that asana are described first because they are the first step of Hatha. With the steadiness and focus that asana provides, the yoga practitioner can then progress to higher goals. “Yama & Niyama…cannot be practiced,” says TKV Desikachar. “What we can practice are asanas and pranayama, which make us aware of where we are, where we stand, and how we look at things.” It is through the practice of asana, BKS Iyengar adds, that the body is made into a “fit vehicle for the spirit.”

Try focusing on practicing each asana with greater awareness. Become more steady and more comfortable in the postures, and be mindful to experience each one fully. It is when we explore our edges and challenge our boundaries that the real magic happens.

Follow Your Breath: A Guided Meditation

The Yoga Sanctuary - Jennifer — Thu, 09 Apr 2020 19:43:35 +0000

Led by Jennifer French

Using the Sensory Practice to Move Inward

The Yoga Sanctuary - Jennifer — Tue, 31 Dec 2019 16:43:12 +0000

A Guided Meditation

Led by Melissa Goodwin

Melissa fell in love with yoga at the age of 10, when she and her mother attended a community yoga class. She is grateful to have found her long-time teachers, Tias and Surya Little, when she moved to Santa Fe, New Mexico in 2007, and earned both her 200-hour and 500-hour teaching certifications through their Prajna Yoga program. Melissa also earned her Restorative Yoga Teacher Certification through Judith Hanson Lasater’s program in 2009. She taught for five years in Santa Fe before moving to Florida in 2013, where she joined the teaching staff at The Yoga Sanctuary. Always a student, Melissa is currently exploring how various yoga practices can assist in healing brain trauma and nervous system dysfunction. You can follow Melissa’s work at writeryogini.blogspot.com.

This meditation explores the concept of pratyahara through the teaching of the Bhagavad Gita.

https://www.theyogasanctuary.biz/wp-content/uploads/2019/12/Using-the-Sensory-Practice-to-Move-Inward.m4a

Shining by the light of the senses

Yet freed from all the senses

Unattached, yet maintaining all,

Free from qualities yet experiencing qualities

Outside and inside beings,

Those that are moving and those that are still,

Because of its subtlety,

This is not to be comprehended.

It is far away and also near.

~ Bhagavad Gita, chapter 13, verses 14 & 15