Gazette
Issue NÂș 150
 



Today is January 8th, is this your 'official' start of the new year?  Perhaps.  And that's ok, I personally felt with the holidays being on Sunday/Monday it really threw me off schedule.

So, how is your new year resolution going?

Are you still keeping at it?

Are you struggling to keep those promises to yourself?

I have an idea for you.  A minor shift in perspective to help you stay on course for your 2018 goals.

Set INTENTIONS.  It's a strong, deeper more personal strategy to stay committed. 

INTENTION
[in-ten-shuh n]

noun: 

1. an act or instance of determining mentally some action or result.

2. the end or object intended; purpose.



Statics show: 80% fail their New Years Resolutions by February
(NYR)

Hmm, not very promising and from personal experience, I agree.

Here are some strategies to help stick to your Intentions.


*Focus on a specific goal
example:
1)Counting the number of calories you consume per day, instead
focus on fitting into that beautiful dress for your friends wedding in May.

2) Aiming for more muscle mass, instead focus on daily workouts that prepare you for the Tough Mudder race.

* F ollow O ne C ourse U ntil S uccess ~John Lee Dumas


Be Specific  

Vague
Loose weight
Learn a language
 Save money

Specific
loose 20lbs by March 17th
learn conversational Russian by June 3rd 
save (an extra) $5,000 in retirement funds by July 12th

Deep Motivation
You must have a innate reason for your intention, otherwise when life happens, we get distracted, overwhelmed and forget. 

And everything stops.

The momentum is gone, excuses take over and so does the rest of your life's stuff.

Time management
One of my business teachers says 'if it's not in your calendar, it doesn't exist.'

Parkinson's Law
"work expands so as to fill the time available for its completion"

Meaning, if you don't block out a specific time to complete a task, it could easily extend to 4hrs later.

Being specific gives you clarity, which sets you up to WIN.

I hope this guide helps set you up for a winning 2018!!

Check out all the goodies below. xo 

"Is there anything ever under our total control?  Yes, two things are:
your actions and your attitude."
~ Mo Gawdat
YOGA RETREAT: TANZANIA
TANZANIA the Best of 2018 by National Geographic


Specifically, Ruaha National Park in Southern Tanzania, famous for its lion populations, how cool is that?!

Take a quick look at the video to get a sense of what you'll see.   Yoga isn't included here because it's an untapped market!   That means you'll get to experience wellness/movement and amazing wildlife off the beaten path in breath taking settings.



You'll get to experience wonderful sights and sounds of Zanzibar, Kilimanjaro, and the Serengeti.

The companies mission makes sure a percentage of the tour goes directly back into the local communities and ecological projects.   I find that a win win for everyone. 

IF you are interested in a yoga retreat with me to Tanzania for November 2018, text me 917-498-9380.   I want to get a sense of who is truly interest so I can get to work on the planning with my colleague Tanner.

Want to learn how to make fire with natural materials?  We'll get to spend time with the locals to connect, grow in mind and body!


"One touch of nature makes the whole world kin."
~William Shakespeare
MINDFULNESS
Loving kindness meditation
Sanskit: Metta

A method for developing (self) compassion.

YOU deserve as much compassion as anyone.

Purpose to generate feelings of (emotional) warmth that you can redirect to another.

Sit with excellent posture,  mindfully breathe in and out of your belly. Let your body relax.

View yourself as a young child or as your are now.

Acknowledge your sufferings and stress, tiredness and overwhelm, recite and repeat inwardly these phrases to yourself:  (pause with breath between each)
*repeat the phrases again and again*

"May I be filled with loving kindness."

"May I be healthy."

"May I be safe and secure."

"May I be happy."

Try it, see how you feel after.  It doesn't cost anything, except scheduling the time. xo

"If you protect your routine, eventually it will protect you
."
  ~ Barbara Oakley

YOGA IS MORE THAN ASANA
Eight Limbs of Yoga
Did you know that a yoga practice, the whole point of yoga is to prepare the body to SIT in meditation.  Moving the body in yoga helps open up the joints and tightness in the body as well as relieving stress.

There are eight limbs of yoga - asana is not the first limb!

YAMA is the second limb  ~ ethical moral codes to live by

SATYA  - benevolent, truthfulness, honesty


* I recommend saving these newsletters or copy the information as each time I'll be going over the next limb until we review all eight!  This information will help you have a deeper understanding and APPRECIATION towards yoga on and off the mat : ) 

BREATHING 101
Basic need for life

Prana (breath) is energy, a life force that we can't live without.

Kapalabhati Breath - skull shining breath; internal cleansing technique (kriya)

Cleanse nasal and sinus pathways, rejuvenate the brain with oxygen-rich blood, stimulates abdominals and organs.

Note- make sure not to eat 30-45min before practicing this breath.


Benefits
-strengthens transverse abdominals + other accessory breathing muscles
-improves synergistic relationship between transverse abdominals and diaphragm (when one contracts, the other releases)
-increase levels of oxygen in the blood ~ facilitate deeper breathing
-balance nervous system  
(feel tired - invigorate you)
(feel anxious - calm you down)
-renews body tissues and curb old age
-excellent for nerves, circulation and metabolism  


YOU already know innately how to do this breath.

Cough - that is your belly exhaling forcefully, now just repeat it that sensation over and over.

While sitting up tall, the mouth is closed, breath forces out through the nostrils.  
The action is at the belly, chest is not involved, shoulders and head remain still.

Pattern - active exhale/passive inhale
Perform - 2 or 3 rounds of 20-50 reps
(pause with an inhale/exhale between each round)

Precautions 
-person with high/low blood pressure, coronary heart disease, glaucoma, fluid in the ears, or bleeding nose shouldn't practice


Do the breath technique with me so it can become your habit!

"There is pleasure in the pathless woods."
~ Lord Byron
GROUP CLASS SCHEDULE

Many have asked for my group yoga class schedule.  For the time being this is it, however, I do sub at Honor Yoga often.  The days that are not listed are booked for private yoga or Thai Bodywork sessions.  Including Monday evening as well.

Monday  11:30am-12:30pm Open Level SkyClub

Wednesday  1:00-2:00pm Therapeutics Pavana
6:45-7:45pm Fire Core Pavana*
8:15-9:15pm Open Level SkyClub

Friday  11:30am-12:30pm  Open Level  SkyClub
6:45-7:45pm Restorative Pavana

Saturday 10:30-11:30am Fire Core Pavana*

For 2018, I am amping up the intensity for a more challenging Core yoga class.  Make sure to read the class description below. 
The GOAL is to help you grow in your body and rid perceptions of what you can and can't do.  You don't know until you try : ) 

*Fire Core Pavana
"A challenging advanced flow designed to strengthen and stretch the body. Focus on engaging and strengthening your deep abdominal muscles. Connect to your breath as you move through challenging core integrated sequences that will help you tap into your highest potential. An opportunity to help relieve lower back pain, gain strength and balance in your body.  Get ready, this is not your average yoga class! Prior yoga experience is recommended.  Rock out your flow to classic rock, dance & pop. You'll leave feeling strong, energized, and inspired."


Email me here if you are interested in private sessions:
janel@bendbowbridge.com

"Warriors don't slouch into Battle."
~ Anonymous 
BODY
Dry Brushing Your Skin

Have you heard about this wonderful therapy for your skin?
You can read more about it here .


MOVE + MOVE MORE
the body is meant to move, not be still.


Come to my group yoga classes, where I can help you move, release, stretch and strengthen your physical, mental and spiritual self.
oh, and have fun too!

"The reason I exercise is for the quality of life I enjoy."
Kenneth H. Cooper
Recap: in case you missed one of my pre-holiday newsletters!


1915 New Year's Resolution


I N S T A G R A M
I've been creating some useful content to help you in your yoga practice on and off the mat : ) 
Come follow me!
@janel_yogi


Thanks for reading, with tons of gratitude.

Sending much love!

xoxo,
Janel DuRoss
RYT, Yoga Teacher
Thai Bodywork Practitioner
Acro/Partner Yoga
Movement & Nutrition Educator
Chocolate Connoisseur
Janel DuRoss  BendBowBridge . 917-498-9380   
j anel@bendbowbridge.com  bendbowbridge.com
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