Believe in the Impossible

"I never knew I could do that!" Is the most rewarding phrase I hear as a yoga teacher. My goal is to expand your perception of reality. Come to class with an open mind, a desire to grow, and working towards doing things you never thought you could do.

Paula rocking the side crow variation with eagle legs

Road Trip Warrior

yoga on the road - Road Trip Warrior 2 Pose

I'm happy to be back this week after a week of traveling the southwest!  Hopefully all of you got a chance to meet our newest yogaRX teacher- Michelle.  She subbed for me last week while I was on my spring break adventure.  She'll be taking over the newest classes that are added to the schedule:  Tuesday/Thursday nights at 6:15pm and Saturday at 8:15am.  Welcome to CF Stapleton, Michelle!

This week will be a mixture of postures we've been practicing with some arm balance reviews sprinkled in.  There will  be more of an emphasis on grounding and pull-up recovery to balance our work in cross fit.  Looking forward to seeing everyone this week!

Namaste.

Week #11- Full Moon Flow

This next full moon is due to shine on us this week on March 23.  It is meant to be the last full moon of winter, an indication that spring will soon be upon us.  In a sense, the full moon symbolizes the end of something in your life, paving the way for a new beginning.  This time period is also the time to restore, reflect, and relax.  We will be working on a more restorative flow this week in preparation for the start of something new in the next moon cycle.  Time to set new goals, be creative, and allow a vision of this phase to unfold.
Namaste,
Amanda
outdooryogaflow.blogspot.com

Padma=Lotus

Our Sankalpa this week is to focus on creating beauty.  The lotus is a sacred flower that grows through mud.  Mud is not usually described as "beautiful", but if you look hard enough, beauty is there as the lotus blooms.  Thus, the intention this week is to create beauty where it's not apparent to see.  This can be related to a word we learned a few weeks ago: ananda, or bliss.  Ananda is being positive in any situation.  Padma is similar, but instead of finding beauty, focus on creating it.  We will be doing work around lotus pose (padmasana) this week too!

Week #10- Twist +vinyasa

First of all, I'd like to say:  Yay to everyone coming and trying out new variations, inversions, and arm balances!  It's been really cool to see people step out of their comfort zone and try new things.  As a teacher, I can't explain how rewarding it is to help you through the experience of doing something for the first time.  People have been getting upside down, using arm strength for balancing, and progressing through more challenging mobility movements.  You are doing fantastic and I hope you are noticing a positive change!

This week we are going to focus on twists and binds to help cleanse the organs of the body.

"Twisting creates a 'wringing' effect on the abdominal organs.  This helps to flush the liver and other organs, directing blood and lymphatic fluid into the larger vessels of the cardiovascular system, eliminating toxins."

Binds are not new to class, but this gives an opportunity to dive deeper and show a greater variety to asanas.

Looking forward to seeing you on your mat!
-Amanda

Sunday Funday

For all you newbs out there: don't worry! We're all in this together.

Intentions

At the start of every class I have been introducing a "Sanskrit Word of the Week" where I tell you its meaning and we set an intention.  Usually the intention and sanskrit word create a theme that helps drive our asana practice.  But what exactly is an intention??

“Our intention creates our reality.” Wayne Dyer

The sanskrit word for intention is "Sankalpa"- "it’s a representation of a desire or positive thought that you want to manifest in the world, a promise you make to yourself." 

The intention is set at the beginning of class so that we can reflect on what that is and connect it with our physical practice, or asanas.  We want to refer back to this intention throughout class and let it stay with us even after we leave our mats.  

For the longest time, I went to yoga because I wanted to be more flexible, put my body in crazy positions it's never been in before, and overall yoga just made me feel good.  I couldn't explain why until I realized that over time I was unintentionally creating self awareness, reflecting thoughtfully about myself and influence in the world, and I was changing my actions in a positive way because of it.  I didn't know if my intentions set in class were "right" or what it even meant to set an intention.  I just knew that I could create my own space for the time I was on my mat and learn; learn about myself, learn about focus, learn about a practice of an ancient culture, and open myself to a world of possibilities beyond myself.

I created a list of themes and sanskrit words we've covered in class so far.  Come back to the intention you set in your class.  Did you carry out your promise to yourself?  Did it cultivate mental clarity?  Emotional well being?  Did you even notice a change in your lifestyle?  Reflect on these things and I'll meet you on your mat. 

Namaste,

Amanda 

Collection of Past Words and Themes:

• Prana (Energy)- Creating and Sustaining Positive Energy
• Vishudda (Communication/Throat 4th Chakra)- Ways to communicate and motivate others
• Svadhyaya (Self Study)- Body awareness and learning how to notice slight changes in our bodies
• Anahata (Heart/4th Chakra)- How we show love to ourselves and others
• Drishti (Focal Point)- Keeping your eye on the goal and setting steps to reach it
• Ananda (Pure Bliss)- Finding the good in any situation

Week #9- Inversions

Let's get upside down!  This week we will focusing on different types of inversions.  If you've come to class before you might have experienced some sort of variation of headstand or practicing kicking up to handstand.  Last week we even played around with some forearm stand and chin stand prep.  Hope you're ready to play!

Shout-Outs
-Sanskrit word of the week:  Prana
-Biggest Saturday class yet with 8!
-arm balance successes

Inversion benefits:

Week #8- Free Flow

2 months of yogaRX!  I've gotten a lot of feedback on the class- keep that up!  I check the survey online regularly so if you have anything you want to add please feel free.  This week we are going to go with "the flow" and work on things specific to students in your class.  Please leave comments on what you want to work on more.  It can be specific asanas (poses) or general body areas.  

Would anyone be interested in an outdoor yoga class?  I'm thinking of red rocks Sunday- weather permitting.  Let me know if you'd want to do an OutdoorYogaFlow class by commenting or letting me know at the box.

Have a great week! 

Chinstand Tutorial

Sunday Funday

Spent the day outdoors today! Beautiful weekend to take advantage of nature at the Red Rocks. Who knew there were so many ways to play on steps...?

Week #7- Steinocleidomastoid +vinyasa

STEINOCLEIDOMASTOID! That word is so fun.  It needed an all caps intro.  The steinocleidomastoid is the muscle on either side of the neck that helps to turn and nod the head.  The presses, headstand push-ups, and other dynamic movements can strain the neck muscles.  There will be an emphasis on working with neck recovery in addition to shoulder opening, wrist and ankle mobility, etc.  Also, the asana of the week is fish and we will practice variations of it.  The steinocleidomastoid work will develop stamina for movements like chin stand.  Good work last week and hope to see you in class!

Shout-Outs!
-"Tattoo" Rob's first ever yoga class!
-Claire's first ever class at CF Stapleton joining us for yogaRX!
-Baby Grasshopper and Grasshopper arm balance
-Sanskrit Word:  Svadhyaya

Baby Grasshopper

Svadhyaya

This week is all about YOU!  Yoga is a self study and svadhyaya is a sanskrit word that embraces just that.  Svadhyaya literally means "one's own lesson".  This is done through meditation and asana practice.  Every time you meet your mat, you are giving yourself a lesson in body awareness, noticing the never-ending changes that are happening as your body transforms.  Self fulfilling prophesy is believing you can or can't do something and then living it out.  Svadhyaya is about becoming aware of what you can do/be and living that.  Human bodies are amazing and can do amazing things- but it takes work, belief, and perseverance.  Embrace your self study to help knock down the mental barriers you put up in your mind, blocking you from growth.  I have been hearing so many sighs of struggle in class lately, but know that those sighs are helping you get to the future.  Work through that and this week believe that you will get there eventually.

Week #6- IT Band +vinyasa

The weather has been so amazing!  This means... more running... yayyyyy!  Opportunities to get out, breathe in some fresh air, and feel the promise of spring.  As the body gets readjusted to running, yogaRX will focus on some IT Band stretches that will help recover legs.  The iliotibial band is the ligament that runs along the outer edge of the leg from top of the thigh to just below the knee.  To learn more about IT Band and its close relationship to running, click here.   We will be working on baby grasshopper pose this week. Video tutorial to come.

Here is a preview of our intention work in class woven in throughout the week and hint of our sanskrit WOTW.  Have a great week!

Week #5- Anahata +vinyasa

We are officially through the first month of yogaRX!  Thank you so much for trying out the class and being patient as we sort through the early kinks.  I have really enjoyed seeing repetitive faces in class and love meeting the new people who come to try it out.

This week we are revisiting our shoulder/trap mobility.  Early on in the week at CF we have been working our shoulders intensely.  This week to recover the shoulders will get some extra attention.  We are focusing on Anahata (the heart) which means a lot of "heart openers" or back bending to undo the hunching our bodies form throughout the day.

Shout Outs!
-New mirror
-People leaving feedback using the survey
-First video tutorial
-Alex's first class at CF Stapleton

DRISHTI

Our sanskrit word this week is "drishti" meaning focal point. This is usually in reference to concentrating as you meditate or balance in an asana. If you're having a hard time balancing during the physical practice of yoga, try focusing on a single point on the ground not moving. When adjusting your drishti, move your gaze slowly, concentrating on how your body changes as your drishti does. When you're meditating, your drishti becomes more abstract. I read a really good article explaining drishti:

"The ancient yogis discovered that where our gaze is directed our attention naturally follows, and that the quality of our gazing is directly reflected in the quality of our mental thoughts. When the gaze is fixed on a single point the mind is diminished from being stimulated by all other external objects. And when the gaze is fixed on a single point within the body, our awareness draws inwards and the mind remains undisturbed by external stimuli. Thus, the use of a drishti allows the mind to focus and move into a deep state of concentration. "  Read the whole article here.

 This week, as you focus on an intention for your practice, the theme is to dwell on the little things that make you smile, make you excited, lift you up- even if it's just momentarily.  I often reference my kindergarten class in yogaRX.  This week's intention reminds me of a daily routine we have in kindergarten to "Fill the Bucket".  Each of us has an invisible bucket over our heads.  When things happen throughout our day that are unpleasant, some of the water drips out of our bucket.  Our negative inner feelings become negative actions and attitude.  BUT, alternatively, if we focus on the positive little parts of the day, it can work to fill the bucket, creating a better attitude which leads to friendlier actions… a way of "paying it forward" so to speak.  In honoring each other, we practice daily shout-outs that help fill up each other's "buckets."  When we give a shout-out it works to benefit the giver as well as the receiver because spreading the joy manifests joy itself.  It creates a domino effect that really makes everyone feel good- and isn't that the point?

Bring an intention to your practice to add up the small victories in your day, creating a happiness that brighten the lives of everyone.

Arm Balance of the Week: Bakasana

week #4- Quads/Hammies +vinyasa

If you think yoga is hard, just imagine how a trex must feel...

If you've come to class before, you know that we have been working on a variety of skills.  The asanas we've learned have been testing our balance, allowing us to access them with straps and blocks, and helping to mobilize the shoulders and upper arms (traps, triceps, and biceps), hips (psoas, inner hip flexors; and glutes), and now we are working on hammies and quad stretches.  Keep in mind that even though we are working on hamstrings and quadriceps, we will still be building on what we've been working on in previous classes.  The idea is that you can learn new ways to mobilize in class and then continue to practice them at home so we can go even further in the work we are doing now.  If you haven't had a chance to try out yogaRX, please come to a class :)  I give a lot of options for different variations to be successful at any level.


Weekly Shout-outs!

-Aaron's first yoga class!

-Katia's first yoga class!

-First week of arm balances- bakasaana/crow (look for video tutorial to give step by step instructions to try from home tomorrow on outdooryogaflow.blogspot.com)
-Record breaking class on Wednesday night with 10 yogis
-Sanskrit word of the week last week was "ananda" meaning bliss

Please fill out the survey on:
outdooryogaflow.blogspot.com
(it's anonymous)
or I will have a paper version in class.

Looking forward to a great week,
Amanda

Sunday Funday

This article shows six yogis in their 90s being amazing!

ANANDA

Yoga- without the philosophy we are just stretching.  

Yoga is a self-study; a practice in body and mind awareness.  Yoga takes dedication, time, and openness.  Therefore, in practicing we will always have an intention or a reason for bringing ourselves to the mat.  We dedicate that time to our personal  intention and think about it often as it's weaved in every movement.

Thus... "Word of the Week" has begun!  Sanskrit is the classical Indian language that yoga is derived from.  Sanskrit words are the original names for asana (posture) and philosophy in our yoga practice.  This week's Word of the Week is ananda.  Ananda is finding bliss in everything.  It's the happiest form of yourself.  Sometimes it's easy to dwell on the hard stuff or negative emotions, but ananda offers an opportunity to find the light in the situation.  Bad things happen (I like stating the obvious), but you can choose your reaction:  negativity or happiness.  It's your decision... and your energy is contagious.  So choose ananda and spread your bliss.

week #3- Hips +vinyasa

We've worked on sun salutations, we've worked on heart openers to recover our traps, triceps, and biceps, next up... HIPS HIPS HIPS.  We are going to give our hips a lot of much needed attention this week.  The lunges and squats of our past will definitely appreciate it!  Your balance will be tested on hands and feet this week as we push our boundaries even more.  We'll continue to work on what we've been practicing with some more concentrated hip variations.  I'll have print-outs this week of the survey I have on this blog.  Feel free to leave feedback on paper or through the site of things you love from the class and also things you'd like to see more of/change.  Feedback is how we develop the program to best fit your needs.  It's optional and anonymous, so please give your unfiltered input!

We had a lot of "firsts" this week in class that I want to incorporate in the blog posts at the end of the week.  Please enjoy the initiation of our first of many weekly shout-outs:

We got up close and personal at #crossfitstapleton this week in yogaRX. 😝

A photo posted by Amanda•YT200 (@outdooryogaflow) on Jan 22, 2016 at 3:16pm PST

-Coach Matt's first yoga class!
-Doug's wife, Ann, trying out her first class at CF Stapleton in 5am yogaRX
-Charity's first yoga class!
-Our first max capacity class Wednesday night with 9 yogis
-Paula completing her first tripod headstand
-First week of 5am classes
-First SNAFU on Spotify (Sat AM peeps know what I'm talking about...  Oops!)

I look forward to meeting more of you and introducing you to yogaRX if you haven't had a chance to come to class yet.

Namaste,
Amanda


PS- I'll just leave this last food for thought...

Going on a diet? This is food for the soul. You're welcome. pic.twitter.com/ePVkPLW5fv

— Outdoor Yoga Flow (@outdooryogaflow) January 23, 2016

Happy Martin Luther King JR Day

Week #2 - Shoulders +vinyasa

This week will be the first +vinyasa series.  Every week we will be targeting areas of the body.  What you learn in my class can be transferred to home practice or post-workout recovery so you can continue to mobilize.  We will build on these skills in the following weeks.

The focus for the week will be shoulders.  CrossFit is very shoulder intensive.  Lack of mobility in the shoulders can hold you back from even the most basic CrossFit functions.  If you can't make class this week, here are some poses to try at home.







I'll leave you with this quote from Sage Rountree with the Yoga Journal:

Weightlifting and CrossFit can be a great way to develop full-body strength. While CrossFit pays attention to mobility, it’s still easy to incur imbalances in the body—especially when you head to a desk and sit for eight hours or more right afterward. A strong but tight front body puts you at risk for both overuse injuries that come from chronic imbalance between muscle groups and acute injuries, especially to the back, as you lift or go through other daily movements.

yogaRX - CrossFit Stapleton

Crossfit Stapleton has given me a gift.  I get to do what I love in a place that I love with a community I love.  Doesn't get much better than this.  Week one of yogaRX has officially ended!

Often times in CrossFit we push ourselves to the max, exploring the potential of our bodies in ways we haven't seen.  We set goals because, let's face it, CrossFit is hard- there's always a next level.  Sometimes we focus so much on these goals that we don't realize that we need to prepare our bodies to reach them.  That's where mobility comes in! 

yogaRX is offered at Crossfit Stapleton to set our bodies up for success.  We need to safely execute movements, but sometimes the muscles we're building don't allow us to.  Yoga gives us the opportunity to explore changes in our bodies and also develop healthy habits to recover and help our bodies prepare for what's to come.  

We need a little yin with our yang- balance is key.  

Click here to learn more about how yoga complements crossfit