Journal
Here you'll find writing on mindfulness, neuroscience, mental health, physical wellbeing, and yoga.
These topics often overlap: attention, behaviour and embodiment are all part of the same ecosystem of experience, and the aim here is to explore those connections in a thoughtful and practical way. Some posts draw from research, others from lived experience and teaching. The intention is to share ideas that are useful, considered, and occasionally a bit different from what is typically said.
April 5, 2020
Metta, or lovingkindness, is a powerful meditative technique and universal virtue. It opens our hearts and minds when we feel lonely, stuck, or turbulent. It attunes us to the foundation of interconnectedness between ourselves and others. It reminds us that there is beauty, strength, and vulnerability in giving without the hope of gaining anything in return. It calls us to recognize suffering, and to persevere in peace. In this meditation, we practice through one perspective of metta. To be continued in future meditations.
April 5, 2020
In this flow class, we will work through a series of spinal twists and stretches, culminating in revolved triangle pose. Spinal twists stretch the muscles of our torso, stimulate the function of our visceral organs, and help stir the fires of metabolism and digestion. On an energetic and emotional level, twists help us move through times we feel stuck, and encourage us to release what is stale and stagnant.
April 4, 2020
Squatting is a fundamental and innate human posture. From a very young age we (in the West) tend to lose our ability to squat properly once we begin to sit predominantly in chairs. With this ability lost (or impaired), there is a significant trickle-down effect that is harmful to so many other systems in our body. Learn why squatting is so important, and the options you have open to you if a full squat doesn't suit your body's needs.
April 4, 2020
Restorative yoga and sound healing are the perfect pairing to allow your body to de-stress and your mind to quieten. When we connect with our breath and become still we are able to consciously release tension, emotions, thoughts, and energy that are no longer serving us. As we create internal space, the opportunity is there to replenish our body, mind, and spirit by drawing life force energy into the body through our inhalation. Sound healing allows the mind to become still, inviting you into a deep state of relaxation.
April 4, 2020
This class is focused on self-care for the mom-to-be. Prepare yourself for the birth of your baby through breathing, movement and gentle yoga postures with a focus on the pelvic floor.
April 4, 2020
A restorative practice with a guided meditation. Relax in a gentle back bend and listen as Heather takes you on an inner journey.
April 4, 2020
Within the constant motion of life, it is not easy to stop and sit in the flow. We compare our time in meditation against productive activities, and question -- Why am I doing this? Where is this getting me? The point is not what we are doing in meditation, but that we are creating space to observe what we are already doing: our habits, our reactions, our way of thinking. Today we explore a way to help stop, and observe, without turning instead to our distractions. This is a reminder to practice peace.
April 4, 2020
Mountain pose is one of the most important postures to practice. The fundamental alignment of this pose is reflected in so many other postures; more importantly, this posture is easily integrated into your daily routine off your mat. Practice this posture (on and off your mat) and it will positively affect so many aspects of your wellbeing. In this short video, learn how this posture supports the health of your musculoskeletal, respiratory, circulatory, and digestive systems.
April 4, 2020
The lower back can be a cranky place. It's the focal point of compression and a hub of movement, and when it's upset, regular day-to-day motions can be painful. In this yoga practice, you will learn a series a gentle movements to release compression, strengthen, and reset your lower back.
April 4, 2020
This short flow will get you moving (mindfully)! Warm your muscles, stimulate circulation, deepen the breath, awaken your energetic potential, and clear your mind through steady, guided movement.
April 3, 2020
The bija mantras are resonant syllables that are in tune with each of the six major chakras along the spinal channel (save the crown chakra, where the syllable is silence). The meaning of bija is "seed". In chanting the seed mantras, we are aligning with the source energy of each chakra, and balancing our attention between them.
April 2, 2020
This is a strong and well-rounded All Levels Hatha class that guides you through foundational postures. There is emphasis on slow, steady breathing (but don't worry about breathing at your own pace, if the guided breath feels too deep!). It's a class we teach to our Yoga Teacher Trainees, as it contains all the core postures we study in the program. It's perfect for a daily home practice!
April 2, 2020
Loosen up the stiff places in your body with guided movement and stretches. This class goes through a reclined joint mobilization series, followed by some gentle load bearing postures, and finishes with hip opening and spinal release poses.
April 2, 2020
Yogic breathing, called pranayama, is a broad field of techniques that serves to shift our energetic, mental, and physical states. In this video, you will learn a set of four breathing exercises, called the Four Purifications, that come from the Hatha yoga tradition. These exercises are best done in the morning, to wake up your body's purification processes (digestion and elimination), and to clear your mind for the day ahead.
April 2, 2020
Release your body slowly into supported stretches. Give yourself time to ease into sensation, and relax tension.
April 2, 2020
With slow, breath-guided movements, explore the joints and soft tissues of your body, disentangle tension, and settle your nervous system.
April 2, 2020
Sahana vavatu is an invocation to inspire open-minded, community-based, cooperative learning. It connects us to timeless wisdom, and the history of teachers who support and inspire us. Together, we open ourselves to nourishment, protection, inspiration, and support of each other in community.
April 2, 2020
This is a gentle yoga class that uses a chair to sit on and as support while standing. This class will strengthen and stretch your body. Let Heather, who is truly passionate about chair yoga, guide you to softly connect with your body.
April 2, 2020
Loka Samastha Sukhino Bhavantu is a mantra in Sanskrit wishing peace and well-being for the inhabitants of all worlds. Join Chris and Karen to chant it 108 times as japa practice, a meditative repetition of sounds or syllables to help connect to the meaning and power of the mantra.
April 2, 2020
Strong glutes help you stand and move with confidence and stability. They promote good standing balance, and support your lower back. Stretching out your back body (including your glutes and hamstrings) helps to decompress your spine, and calms the nervous system. In this class, you will be guided through movement- and alignment- based postures to stabilize and open your glutes, hamstrings and lower back.