Shine fearlessly as who you are. Truth is yours to experience and live.

Okay, Kamloops yoga enthusiasts, I have some WONDERFUL news for you!

But first…

Are you getting my yoga newsletter? If not, be sure to subscribe below so you’re up to date with class and event offerings in Kamloops!

Thursday Night Yoga and Celebrating the Equinox

Thursday Evening Class Starts This Week!

I’m excited to finally be offering an evening yoga class again, and in such a beautiful place! Please join me for the Grand Opening this Thursday night!

Thursday Anusara® Yoga with Katrina from 5:30-6:45pm at St. Andrews (159 Seymour St on the corner of 2nd and Seymour)

-Bring your own mat, blanket, and blocks if you need them
-Bring your friends! Beginners most welcome.

Special Grand Opening Discount for 10 Class Cards: $120 plus HST ($134.40 total, regularly $145.60. Cash or cheque only please.)

Autumn Equinox Celebration: Mantra and Meditation Night

This tree is massive! The trunk is about 8 feet wide.

Wow! Get ready for an incredible night in the truly magnificent acoustics of St. Andrews.

This is a perfect way for you to observe and honour the Equinox as a time to create balance and set intention, participating in guided meditation and the powerful practice of mantra.

I’ll be bringing my drum and guitar, and I can not wait to sing for you in this place! It’s going to sound AMAZING!!!

DETAILS:

When: Thursday, September 22nd from 7:15-8:30pm

Where: St. Andrews on the Square, (2nd and Seymour, downtown Kamloops)

Who: Everyone is welcome! Please bring your friends!

How Much: By donation, suggested donation $10-$20, however your presence is most appreciated so please come and simply pay what you are able to share.

Fall Series: A Course in the Yamas and Niyamas

Starting next week I’ll be teaching a series that allows you to really immerse yourself in the ancient wisdom of yoga’s guiding principles, the yamas and niyamas.

This is going to be a very special course, not only because I’ll be bringing you juicy perspectives that you can apply directly to enrich your life and get through challenges more gracefully, but also because this kind of course is usually something you study in a workshop or yoga immersion training.

And you’ll be getting it all just by being dedicated to your yoga practice, coming to class each week.

Why you should be excited about this:

This is an incredible opportunity to engage in a beautiful time of self-study and an expansion of your understanding of yoga. Because of the depth you will bring to your practice, you’ll get so much more out of it, both on and off the mat.

When I realized how beautifully and perfectly these guiding principles apply to every situation, actually making life’s challenges easier, I became a better person.

The yamas and niyamas invite you to raise your level of integrity in a way that enhances, enriches, and empowers your relationship with yourself and the world.

You’ll get a LOT out of this, feeling the benefits in every aspect of life, so be sure to schedule time to come to class each week.

By Solstice you’ll discover how MUCH more you are who you want to be because of this journey in your yoga practice.

This Week in Yoga

For our current schedule, check the Kamloops Yoga Class Schedule page.

Today, Monday at 9am (Let’s Move Studio): Enjoy the childlike wonder and perspective of a Beginner’s Mind. Discover a freshness in your yoga practice that is felt in your whole body.

Wednesday at 9am (Let’s Move Studio): Make a fresh start, welcoming the opportunities that come with this new season by embodying open receptivity and focused action.

Thursday at 5:30pm (St. Andrews): Cultivate inner balance with the peaceful content of equanimity, in complete flow with the pulsating cycles of life. A perfect way to celebrate the Equinox with both asana (yoga poses) and pranayama (breathwork).

Also, from 7:00-8:00pm on Tuesdays at St. Andrews, Danica Crawford is teaching a series of yoga classes with a restorative approach that is a great way to wind down at the end of your day. Danica teaches the evening Yoga Boot Camp program and is a Registered Massage Therapist as well as a yoga instructor, so definitely check out her class if that time works for your schedule.

They become deeply loving and peaceful; the embodiment of bliss. They serve from the heart and change the world around them for the better.

Who comes to mind when you think of an “Enlightened Being?” Buddha, Jesus, Mother Theresa, Krishna, Gandhi? Maybe your Grandmother… I don’t know.

Though you and I may not yet have reached Nirvana, we do get moments where the spark of Spirit is so clear that we get a ‘hit’ of the enlightened state. We float in a sense of highest joy when this happens.

Our natural, whole, highest state is this pure bliss. The trick is finding it while balancing all of the events, distractions and responsibilities of life. Yoga helps us do this.

Each time you come to your mat with a willingness to connect to your heart you have a chance to tap into that source of bliss.

Each time you play the game of finding just the right amount of strength and softness, steadiness and surrender, you cultivate your ability to balance the many aspects of life while remaining in your center.

The physical poses and the dance of breath in yoga refines the frequency of your mind, creating clarity that can otherwise be elusive. There is also a natural happiness that comes from simply feeling good with flowing circulation and balanced hormones.

In meditation, you can cultivate an intimate relationship with the source of bliss within. Even if thoughts are still cycling through, by simply being still and having the intention to connect with Spirit, a shift takes place.

Personally, when I’m caught up in all the ‘things-to-do’ and feel like I’m not nearly as happy as I know I could be, I go to my mat. Sometimes I actually have to MAKE myself do yoga, usually because I’m just plain stuck in my body, mind and emotions. But once I center in and start moving with my breath, whatever was blocking me also moves, and I am able to once again turn towards the light of illumination and find my bliss!

May your own yoga practice bring you the highest bliss and the balance you seek in your everyday existence.

This week in my Kamloops Yoga Classes we’ll be exploring some fun and beautiful balancing poses, weaving strength and surrender into an experience of joy and deep calm. If you live in Kamloops I hope to see you there!

What it is:

Pain is your body’s way of telling you that something you’re doing isn’t working, but how do you change if you’re not sure what that is or what to do about it?

This workshop is your chance to learn how to align to and simple techniques you can do anywhere to make all the difference in how your body feels.

What You’ll Get:

• Clear instruction that helps you discover the patterns of misalignment in your body that cause discomfort
• How to align in ways that change those patterns
• Simple stretches you can do anywhere to bring relief
• Bonus poses for immune boosting and hormone balancing
• A home practice specifically designed to strengthen and stretch the areas where you need it most
• PLUS – A take-home handout that goes over everything you’ll learn so you can refer to it and keep practicing!

What You Need To Do:

Please reserve your spot today and get the Early Bird savings!

Click here to Register

Details:

Sunday May 15th at Let’s Move Studio (925 McGill Place, Kamloops)
11:00-1:00 – Shoulders, Neck and Wrists
2:30-4:30 – Lower Back, Knees, Ankles and Feet

Investment:
Early Bird Price (ends May 12th): $50 per session or $90 for both
After May 12th: $70 per session or $120 for both

Open to everyone – no yoga experience necessary.

My private yoga therapy sessions are $112 for one hour, and I don’t offer semi-privates very often. This workshop is a great opportunity to make real change, and a rewarding investment in yourself!

Take advantage and register today!

Details: Music, Mantra, and Meditation Gathering for the Earth (on a Waning Moon)

Friday April 22nd
7:00-9:00 pm
Let’s Move Studio in Kamloops, BC
By Donation (Suggested donation is $15, but please just give what you can)

The Earth Celebration will include:

• Diving into DEEP Peace. Om Shanti mantra meditation
• Guided Earth Healing meditation
• Ocean Blessing
• Drumming (Bring your drums, rattles and shakers!)
• Singing by Katrina and with the group

Smudging and Sacred Space: There will be an opportunity for you to be smudged in the cleansing powers of Sage when you arrive, and we will be opening Sacred Space in the tradition of Peruvian Incan Shamanism.

Crystals: I will also be bringing out the BIG Crystals to lend their grounding and loving healing energies, so please feel free to bring your own crystals if you have any that would like to come out to play.

These Gatherings Feel Great!

The feedback and glowing smiles from participants of the last two Gatherings have been warm and so special. You are sure to be transported to a blissful heart space and centeredness.

Remember, your contribution during these meditations and mantra nights makes a big difference as our energies ripple out to the world. Not only does it feel amazing to be a part of these gatherings, but you are also doing a great service for the Earth!

This may be the last Music, Mantra and Meditation gathering for a while, so it would be wonderful to have you be a part of it!

Restorative Yoga is one of the most nurturing and healing practices.

In my Monday morning Kamloops yoga class, I teach a blend of active asana (focusing on hip openers) and restorative yoga, creating a meditative state and environment in which the body can go into deep healing and return to your natural pulsation.

If you don’t live in Kamloops or aren’t able to come to my class, this article can help you discover the bliss of Restorative Yoga.

I’ve included a Restorative Yoga Practice for you at the end of this article. This is a great way to get in some nurturing and healing time with yourself. You can do all or part of this practice, so it is adaptable as time allows. Even just one of these poses can be incredibly helpful.

Feel free to print it out and take it to your mat!

Some of the benefits of Restorative Yoga include:

• It’s a superb way to de-stress
• It allows you to rest while still creating space in your body
• Increases circulation and respiratory capacity
• Gently opens key areas of the body, especially the chest and shoulders
• Helps you come into a meditative state and calms your mind
• Calms the nervous system
• Balances hormones and emotions
• Boosts the immune system
• Helps you detoxify
• And much more!

How Do You Do Restorative Yoga?

You can include Restorative Yoga in your regular asana practice as a sweet bonus at the end, or do an entire practice of restorative poses. Restorative Yoga is especially nice in the evening as a way to unwind and help yourself get a good night’s sleep.

Stay present during your practice, focusing on your breath and healing thoughts.

It’s important to remember that, even though it might not seem like you’re doing much when you’re in the poses, you are communicating with your body, mind, and heart the whole time. You’re also detoxifying your body, so be sure to stay hydrated throughout the day and after your practice.

This approach to asana practice is especially appropriate if you are feeling run-down, stressed out, fatigued, or dealing with emotional trauma such as grief or sadness.

This is an excellent way to release stuck emotions, especially in the chest openers. Why? Because when you do a restorative chest opener, you’re completely supported.

Allowing the heart to be exposed can often feel vulnerable, but in restorative postures you feel safe, knowing that you can let go of anything that you don’t need any more because you are quite literally completely supported. This helps to lift depression and release anything that doesn’t serve you – just have that gentle release as your intention and breathe it into being.

One of the great things about the supported chest openers in Restorative Yoga is that they counter the slouching position we often find ourselves in.

By gently stretching the muscles in the fronts of the shoulders and opening the chest, a great deal of freedom is created in the breath, circulation, and the heart chakra. (If you want to learn more about the chakras, visit my Yoga Chakra Healing page.)

A Restorative Yoga Practice

This practice is designed to create well being and a sense of freedom.

As with anything, it is your responsibility to discern if this practice is right for you or not.

NOTE: If you don’t have bolsters available to you, just gather pillows and blankets and make the same shapes for your body. Please know that bolsters are firm, so you may have to pile up quite a few pillows to get the same effect.

Also, cover up with a blanket to keep warm if you are even a little bit cool. You might like to play some soothing music.

*** At all times in these poses you should be comfortable, so make whatever adjustments necessary so that your body says “Oh yeah, this is delicious!” ***

Centering In

FIRST: Take a few minutes to center in. Turn to your breath and just feel it move. Notice your hips on the earth. Feel your body, just taking note of where you are at the beginning of your practice.

Spend a minute or two setting your intention for your practice, whether that is to heal something specific, to help you sleep, or to connect with your heart.

Open with 3 Om’s, and include any mantra that helps you connect with your heart. You may want to use the Anusara yoga Invocation, or something as simple as Om Shanti (Shanti means ‘peace’ and brings you into that vibration).

REMEMBER to stay present with your breath and your intention as you do these poses. This should be a sweet, nurturing practice in every way.

You may also want to consider doing a bit of active asana to warm up. Sun salutations, hip openers, or anything else your body asks for are a great way to prepare for Restorative Yoga. However, this isn’t necessary, and you can go straight into the practice below.

Supta Baddha Konasana (3-5 minutes)

SET-UP: Sit right up against your bolster (or pillows) before you lean back. Be sure to bring the blankets under your thighs right up next to your hips. Touch the soles of your feet together. You can also support your forearms if it’s too much opening in the chest or shoulders. There should be no tension in your neck or back.

You might also like to have a little stretch with your arms above your head, as shown above. This will help to open your breath. Hold only as long as it feels good.

TRANSITION: Before coming out of the pose, stretch your legs out and rest there for a minute. Then, to come out, bend your knees, taking your feet to the floor, and roll to the side with awareness and stability through your hips, using your hands to support you.

Supported Child’s Pose (3-7 minutes)

This is one of the sweetest poses. It helps you feel calm as your belly and heart are supported.

SET-UP: Take the bolster (and other props if you need more height to support your belly) near your hips, but you are not sitting on it. Toes touch, knees are wide. If your knees feel too much pressure from this, you may take a blanket under you to cushion, or roll a blanket behind the knees  in between your calves and thighs to create more space.

Half way through your pose, turn your head gently to the other side.

TRANSITION: Take a few breaths to first introduce the idea of moving before you come out of the pose. Use your arms to push down, and your inhale to lift you up.

Supported Chest Opener (2-5 minutes)

NOTE: If you want a shorter practice, you can skip down to the twist.

SET-UP: Make sure your lower back is happy. You can put more blankets under your hips if necessary. Having something under your knees will create more space in your lower back. If you’re still finding discomfort, extend your tail bone toward your heels. As with the first pose, you may place blankets or pillows under your arms if it is too much of a stretch for your chest or shoulders.

TRANSITION: Move into the position shown above by rolling to the side and pushing all but the support under your knees out of the way. Spend a minute or two here before going on.

Supported Child’s Pose (2-5 minutes)

It’s so good you get to do it again! Enjoy your time in this incredibly nurturing position. Surrender your weight to the support beneath you and breathe.

Restorative Twist (30 seconds to 1 minute upright, 1-3 minutes on bolster. Repeat on the other side.)

NOTE: With twists it is important to remember that you always create space in the spine before twisting.

SET-UP: Start in an upright position with your hips steady on the earth. Sit on your right hip with your knees to the front and your feet to the left. INHALE to lift up through your lower back and heart, getting taller up through your spine and the crown of your head, then EXHALE to twist.

Breathe in this seated twist for 30 seconds to 1 minute, then come forward over your bolster with an exhale. Adjust your hips if you need to. You can turn your head to the left or right, depending on what your neck prefers.

TRANSITION: When you are ready to come up, INHALE up and untwist, creating more space in your spine by rising tall as you do so. Use your arms to help you lift up. Then take your body through neutral, switch your bolster to the left and repeat on the other side.

Note: I’ve shown the head looking behind in the first photo, and the head looking forward in this one above. If you look back it includes the cervical spine in the twist more fully, but only do this if it is not forced or strained.

Viparita Kanari or Supported Shoulder Stand (5-10 minutes)

NOTE: If you have high blood pressure, please skip this pose or consult your health practitioner first. Ladies, if you are on your cycle, skip this inversion and either do the first pose, Supta Baddha Konasana, or Supported Child’s Pose again. Going upside down when menstruating goes against the downward flow your body needs during this time of connecting to your divine feminine nature. Restorative yoga is wonderful during your cycle, as it allows you to rest and nurture yourself.

IMPORTANT: Make sure you keep a natural curve in your neck. This can be done by lifting your chest with an inhale and sliding your shoulders more toward each other so your chest is more open. Do not let your chin rest on your chest, instead, press gently back through your ears so the front of your throat has space.

SET-UP: Put one or two bolsters about 4 inches away from the wall. For Legs Up The Wall pose (Viparita Kanari), simply use one bolster with no blanket under you.

If you want to do Supported Shoulder Stand as shown, you will need a higher support for your hips and will want to put a blanket under your shoulders, NOT your head. This is to keep the natural curve of your neck. There should be no vertebrae on the floor, instead you are supported by your shoulders and press gently back from the tops of your ears.

To get into the pose, I recommend sitting sideways on the edge of the bolster, reach your arms behind you to your mat, push into your arms to support yourself as you swing your legs up the wall, and then slowly lower down. This pose can be awkward to get into, so do what you need to in order to get there, even if that is by starting on the ground with your hips somewhat near the wall, and pulling the bolster under your hips from there.

You do NOT have to have your hips touching the wall, in fact, it is more comfortable if there is some space between you and the wall. Make sure your lower back and hips feel well supported. Your arms can rest out or you may put your hands on your belly, whatever is most comfortable for you. Enjoy your breath and stay present with your intention.

TRANSITION: When you are ready to come out, slide (or wiggle) back till your hips are on your mat and rest your legs on your bolsters for a minute or two before rolling to the side. Move slowly, giving yourself a few breaths on your side, then move into Savasana.

Savasana (5-10 minutes or longer)

SET-UP: Arrange your body in a comfortable position and cover up with a blanket or otherwise make sure you’re warm. Once you have found a place where you feel even (symmetrical) and comfortable, be still other than the waves of your breath.

Take your time resting and relaxing after your practice. This is a very important pose in order to integrate the benefits of your practice. And it is especially crucial to include Savasana after the inversion above, as this allows the re-oxygenated blood and nutrient rich fluids of your body to distribute themselves evenly as you lie with your body all on one level.

Savasana is a wonderful opportunity to surrender all struggle and be at peace. Take a deep breath and let yourself be held by the Earth beneath you. Give your breath full freedom, and ride the waves of beauty that each inhale and exhale bring.

TRANSITION: Come out of Savasana slowly, first creating more space for your breath to deepen, then inviting movement back to your fingers and toes, and finally stretching your arms away from your feet and rolling to your right side. Give yourself a few breaths on your side before using your arms and your inhale to lift yourself up.

Spend a minute or longer in seated to savor the practice and finish with an Om and an inward blessing.

Comments and Love

Did you enjoy this practice, or do you have anything to add?

If so, please leave a comment below to contribute to the rich value I endeavour to offer here. Your opinion and thoughts are welcomed.

Also, please spread the love by clicking the “Like” button below so your Facebook friends can enjoy this as well!

(Photos by Natalie Anfield – Kamloops Photographer Extraordinaire!)

Sometimes yoga is less about ‘doing’ and more about ‘listening’. Let me explain…

Every day is different, and your body is an amazingly complex beauty that is always communicating with you.

What was appropriate yesterday might not be what you need today, so it’s important to check in and take notice, rather than plowing ahead with your plan regardless of what signals you’re getting from your body.

Right now, in the cold, dark days of a Canadian winter, my body is telling me that it’s tired. Two days ago I was on fire and had tons of energy, but there have been quite a few days lately where I’ve needed to modify what I’ve wanted to do with myself.

Now, if you’re feeling tired sometimes just resting isn’t the best thing. Sometimes that’s exactly what you need, but if it’s all you want to do then often what you need to balance is actually some exercise to get more energy.

When I’m feeling like I have less energy than I’d like, I don’t neglect my practice, but I modify it. I still include asana and fitness into my daily life, but it might be a lot less, or of a different approach.

I know that if I do nothing at all, my circulation and energy can become stagnant and stuck. I need to keep up my practice in a way that honors the moment.

Restorative yoga is a great thing to incorporate if you’re needing more nurturing and rest. I’ll be posting a restorative sequence soon, complete with photos, so keep your eyes out for that.

Sometimes it’s nice to finish off a more upbeat practice with some restorative yoga, especially if you’re getting signals from your body that indicate that you need to de-stress or re-charge.

On the other hand, if you’re full of energy, take advantage of it and challenge yourself!

If you don’t listen to your body, you’re missing out on the most important aspect of yoga: being sensitive and aware of each moment and how to skillfully participate in life. When you DO listen to your body (and emotions and mental state), then you’ll know how to honor yourself in each ‘here and now’.

And, whatever you’re feeling, it’s super important to keep your practice fresh and fun. In my Kamloops yoga classes and yoga fitness boot camp in Kamloops, I’m constantly bringing new perspectives into what I teach. Often these are just different twists on the same themes, but they feel new and continue to breathe life into each person’s practice.

Yoga Practices

Here are some ideas for you, of varying degrees of intensity:

Easy Seated Yoga Practice

Quick Fix Yoga Practice

Yoga Core Strengthening Practice

Fitness Workout and Yoga Practice

See what your body wants and get your breath and body moving at the best pace for you each day. Remember, I’ll be posting a Restorative Yoga Practice soon, so come back to the blog to look for it.

Enjoy!

Do you have something to add? Please leave a comment below and contribute your opinion. Thanks!

How often have you felt the anxiety of overwhelm, or a desire to retreat into a cave until all the things-that-must-be-done magically take care of themselves?

Ask any doctor, Western or otherwise, and they’ll tell you that stress influences all disease. It may be the only thing they agree on, but health practitioners recognize the danger this pressure poses to the balance of the human body.

Okay, so you know this already. Good. That means you are in the position to do something about it. Seeing as you’re reading this in a magazine dedicated to yoga, you probably already know how good yoga and meditation are for relieving stress and anxiety.

But I’ll let you in on a deeper knowing… The most profound healing occurs when you re-connect with your own natural pulsation. This is why yoga and meditation work so well.

This example might help you understand better. For the past few months I’ve led private yoga sessions for a beautiful woman who has suffered from Chronic Fatigue and Fibromyalgia. To over-simplify it, these are rather vague labels that describe a wide range of conditions that come when the body, mind, and emotions have reached their limit of anxiety and stress, basically getting to the point of system shut-down. The resting heart rate is high, but energy is low. Things feel difficult and fragile.

When she first came to me, this lovely woman looked at me through hollowed eyes. She was stiff and achy, often gripped with anxiety despite the medications she took to prevent it. The slightest exertion would tire her, in fact her doctor thought yoga would be far too much for her.

What did we do? Using primarily restorative yoga, focus on the breath, meditative visualization, and very deliberate yet short periods of strength building followed by relaxation, we brought her back into her natural pulsation.

She’s lowered her amount of medication, is able to do more physical activity, and looks so much brighter. She has said, out of all the myriad things she’s done (and it sounds like she’s tried everything she can), that our yoga sessions have been the most helpful. Even her family tells her she looks like a new woman.

When you turn your awareness to your breath, you honour and connect with the natural pulsation of your body. By meditating and doing yoga in mindful awareness of your breath, your heartbeat, hormones, and natural cycles remember their rhythm. You re-discover (again and again) your true state of peace and the joy that it brings.

It’s wonderful how many different styles of yoga there are, just as there are infinite paths for each of us to experience life. If you are dealing with high stress levels, chronic conditions or anxiety, you may consider Restorative Yoga, which is also helpful for perfectly healthy people to learn how to slow down and relax.

Whichever practice you are drawn to, I invite you to devote yourself to attuning to your breath. It is a wise guide, and will happily teach you how to let go, let things be, and enter the sanctuary of your heart – that place where peace dwells and joy wells up effortlessly. This is the road to healing, returning to your own natural pulsation. From here, the stresses of life can turn into things that flow and fall easily into place.

If you’re in Kamloops, join me for a delicious and blissful Restorative Yoga class, Mondays at 9am at Let’s Move Studio.

Thank you. Each of you.

This is for you.

Kamloops Yoga Student Spotlight

(Cue announcer voice.)

And now, Ladies and Gentlemen, there are a few select students I want to shine the spotlight on for a moment of recognition and gratitude. Though I can not name you all, let the celebration of Charlotte, Jo-Anne, Elizabeth, and Brenda be a representation of my celebration of everyone.

(Normal voice may now resume. In case you were wondering.)

These women have been with me from my very first yoga class where they and the other ten students actually gave me a most touching surprise applause at the end! What a welcome as a first time teacher! They have supported my growth, personally and professionally, and cheered me on the whole way.

Let me introduce Charlotte. She’s fire and laughter, nearer 60 than 50, and legendary in my Yoga Boot Camp. By the time I say “Go for a lap” she’s gone, and pretty hard to catch. I want to be like her when I have silver in my hair – that’s shiny silver for FAST, y’all.

Charlotte has a beautiful yoga practice, a contagous and sometimes mischevious smile, and a heart of gold. Charlotte, you rock my world and are an inspiration to many!

Jo-Anne is the embodiment of elegant. She makes me aspire to grace and humility.  The water element – flowing with life.

She even opened her house to me, my boyfriend, and our kitty for a few nights after our place had caught on fire a couple years back (as did another of my incredible students). So let’s add generosity on to that. Thank you, Jo-Anne, for your beauty and presence.

Elizabeth is the elements of air and earth in a petite package (though I’d say there’s some fire there too). When she’s in town she’s beautifully consistent in coming to class, then she’s off sailing or otherwise exploring, then suddenly back again. (It’s always such a nice surprise when a student I haven’t seen for a while comes back through the door.)

I really appreciate Elizabeth’s honesty, both with herself by really listening to her body and so skillfully practicing what’s right for her, and also with me as a skillful student. A quality I admire.

Ah, Brenda. Bright eyes and enthusiasm. She sails her very own sailboat (sometimes by herself), rides a motorcycle (I’ve actually been on it), and is a Super Mom of extraordinary capacity (I have a few of those in my classes.) She’s been in every one of my boot camps this year, and is so much fun to have around.

In fact today for costume day in camp, she came in wings, purple and black striped stockings under her pants, sparkly gloves and a wicked (as in cool) witch hat. And a purple sash around her hips. I was in a pink fun fur cat hat and a tutu. We got to giggle at each other while we played games of core-strengthening and arm-and-butt-toning. What style, I tell you!

These women’s energy is a blessing in Yoga Boot Camp and yoga class, often in the same day!

To all of you, each of my students who are also my teachers, thank you.

Student Appreciation Is On!

In celebration of my Super Students, I’m drawing a prize for both boot camp and yoga class each week. Read about the prizes (like massages, pedicures, and meals at local restaurants) as well as the winners on the Kamloops Super Student Yoga blog posts.

There is also a Grand Prize for the Yoga Fitness Boot Camp, a free Food Bank Fundraiser Boot Camp class, and I’m bringing back the Sunshine Sundays!

Check out my schedule on my Kamloops Yoga Class and Event page. All kinds of goodness!

And yes, of course, I’ll sing to you too.

Big love,

Katrina

Okay, I have to tell you, I’m overjoyed at the generosity of this community. I’ve been asking local Kamloops business owners if they want to donate prizes to encourage my Yoga and Yoga Boot Camp students, and the response has been amazing!

Read about the winners here: Kamloops Yoga Prize Winners

What is Kamloops Local Business Love?

Basically it’s a way to raise awareness of the richness and creativity of this community. Each week I’ll be drawing TWO prizes (one for my yoga class students, and one for my Yoga Fitness Boot Camp students).

Every prize has been given freely by the wonderful people of Kamloops who are dedicated to serving you with their passions and talents. I am grateful to LOVE my own work, and so inspired to be surrounded by lots of other people who work hard to live their dreams.

Find out more about these local businesses in the Prize section below, and please go try them out if you’re drawn to them – no need to wait till you win the prize to go.

Also – if you’re a local business owner and would like to participate, please contact me.

How Do You Win?

Every time you come to yoga class or show up early in the morning for Yoga Boot Camp, make sure to put your name in the Super Student Bag. I’ll draw the prizes each Friday and post the winners here. (You’ll also be contacted directly if you’ve won a prize.)

The more often you come to class, the more chances you have of your name being drawn. I’ll keep all the names in the bag for the entire month’s draw, and then start over in the next month.

If you’ve never been to my yoga classes, you can start as a beginner at any time.

Here are your yoga class choices: Kamloops Yoga Schedule

Please pre-register for Kamloops Yoga Fitness Boot Camp (Women Only)

Rules and Guidelines (There’s only 3)

1. Tip Well! When you get a free massage or lunch, you have a chance to return the generosity with a freely given gratuity. In the service industry, this is always much appreciated.
2. You can only win once a month. We want to share the love with as many Super Students as possible.
3. Tell us what you think! We want to hear about your experience. When you’ve redeemed your gift, please write a little bit about it – it can be as simple as “Loved it!” or you can tell us a whole story if you’d like. This way you offer those of us who didn’t get your gift to live vicariously, and also decide if maybe we want to try it out ourselves.

The Prizes!

Local Business Love goodness abounds! Check out these awesome gifts that you can win – and you might also consider giving these gifts to others or yourself…

Practitioner Gift Certificates

Pedicure from Pink With Envy Nails & Esthetics: These ladies are personable, professional, and use natural, high quality organic skin care and nail products. Their gift certificates even come in a little box with chocolate! (807 Battle St. 374-7462)

30 minute Ohm Unison Balancing Treatment from Acupuncturist Jennifer Larsen: Okay, I’m biased. I love this woman. Not just because she’s an amazing friend, but also because every time I go to her for a treatment, I feel taken care of and transformed in a positive way. Jennifer is one of the most skilled and experienced healers I know.

This treatment doesn’t involve needles, so it’s a great way to benefit from the wisdom of acupuncture if you’re new to it and maybe intimidated by the process.

Based on sound vibration as a form of energy medicine, an Ohm Balancing session uses tuning forks which are precisely calibrated to planetary vibrations. The specific application of the forks when applied to acupuncture points, chakras, and pain locations, accesses and balances the energetic core of the body in a noninvasive way. (Jennifer Larsen, 376-3070 – Vital Point Kamloops Acupuncture)

45 min massage (worth $75) with Jenn Johnson: As a registered massage therapist Jenn’s goals are to educate you on how to bring balance back to your body and to work with you towards achieving your own goal whether it’s recovering from an injury, training for a sport or just learning to relax.

Massage therapy affects nearly every system in the body. It relaxes muscle tissue, increases circulation, decreases stress, aides in elimination of toxins and can be beneficial for a number of common issues such as tension headaches, whiplash, carpal tunnel syndrome, tendonitis, low back pain and many more. (Jenn Johnson – info@jennjohnsonrmt.com, Book through Let’s Move Studio at 372-9642)

60-90 minute session of Emotional Freedom Technique with Cara Beckett: Also known as EFT or Tapping, this is great for reducing stress, dropping old emotions or traumas, or preparing for something a person might be nervous about. Also great for test anxiety, dealing with the boss, etc – anything that makes a person anxious. Also useful for weight loss and preparing for meditation.

Wellness & Personal Development Coach Cara Beckett primarily deals with emotional and spiritual health, although with a background in weight loss, health promotion and body work. She has more than 1000 hours of training in various modalities ranging from Hypnosis, NLP, Coaching, Core Belief Engineering, Emotional Freedom Technique, Touch for Health, Polarity Therapy, Source Synergy and more. Helping individuals to move towards their life goals is Cara’s passion! (Book appointments with Cara through Let’s Move Wellness at 372-9642 or carajaz.coaching@gmail.com)

1 Hour Reiki and Chakra Healing Massage with Shirley Bradley: Chakra healing with small chakra crystals, Reiki, sound and Aromatherapy completed with a massage along the sides of the spinal column. (Appointments can be made through Let’s Move Studio at 372-9642).

Yoga Therapy Semi-Private Session with Katrina Ariel: That’s me! I occasionally offer semi-private yoga therapy focused on bringing freedom to specific areas of the body – i.e. neck and shoulders, lower back, knees and feet.

Click on the link to find out more about Kamloops Yoga Therapy.

Lets Move Studio is giving away 10 and 5 class cards, as well as a 10 session pass to the Infrared Sauna! Check out the Let’s Move Studio website to learn more about this center of the Kamloops community.

Yoga Fitness Boot Camp Session: One hard working camper will win their next boot camp session absolutely free – a value of over $250! This Grand Prize goes to the camper who makes the biggest transformation in their lifestyle and body during the current camp session. Learn more about the program here: Kamloops Yoga Boot Camp.

30 minute Sound Healing Therapy Session with Karen Houghton: Get ready to experience the sounds of the Universe!  During this 30 minute session your body will relax and feel stress-free.  The Acutonics Healing System uses tuning forks, which are mathematically and scientifically calibrated, and are applied to acupuncture points.

Each tuning fork has a specific vibratory resonance with its own unique properties and frequency that accesses the body’s energetic system in a non-invasive way promoting wellness, unity and balance.  It provides access and healing to the physical, emotional, mental and spiritual parts of Self that are often out of alignment as a result of our busy lifestyles.  As sound travels 4 times faster in water than air, our bodies are natural resonators for sound.

Restaurant Gift Certificates

The Art We Are: This is one of my favorite places to hang out and get a meal, as it’s always home cooked from wholesome ingredients. Funny enough, our studio used to be in this same space. The atmosphere is like home, with couches, games, instruments, and books. AND it’s an art gallery! A truly unique Kamloops experience. They also have decadent desserts, handcrafted teas, and are open late! (322 Victoria St – Upstairs. Open Mon-Sat 9am-11pm. 828-7998)

My kitty, Josie, helping me take stock of all the restaurant gift certificates. Josie and her big sister, Jasmine, both came from the Kamloops SPCA.

Bistro 3.2.6.: Owner and Chef Ryan Clark gave me a few gift certificates to invite Super Students to his charming restaurant. I love the elegant simplicity of both the place and the menu, which is fresh and always made from scratch. They also do tasty and creative catering, have great lunch and dinner menus, and are available for private parties. (326 Victoria St. 374-2913)

Crush on Victoria Sauté & Grill : This is a wonderful new restaurant, run by professionals who have worked at some of the best restaurants in Kamloops. They got together and have created a classy yet chic atmosphere with a scrumptious and high quality menu. The prices are reasonable and they do their best to source their ingredients locally. A great place for a date – romantic or otherwise. (650 Victoria St. 372-1980)

The Hot House Bistro: We really are blessed with some great restaurants here. There was a time when I had a veggie burrito at the Hot House nearly every other day. I love the choices on the menu, and how welcome I feel when I’m there. Check out their full menu on the Hot House Kamloops Restaurant website. (438 Victoria St. 374-4604)

Pure Cuisine Raw and Living Foods is a brand-spanking-new and totally unprecedented restaurant on Victoria St. It’s a raw food take-out bar, with great treats and full lunches. “Raw food?” you ask? Yes, there’s more to it than carrot sticks. Check out their menu on their website: Kamloops Raw Food. (442 Victoria St. 851-8194)

Stay tuned for more prizes, and make sure you come to class to win!

So I thought I’d put together some tips for strengthening the immune system, as they seem to be working quite well for me.

It’s nice to have a lot of tips in one place like this so you can just take the info and apply it to your health. Feel free to add your own ideas as a comment below.

3 Things To Stay Away From When You’re Sick

1. Refined Sugar. I say refined because most fresh fruit is helpful, but other sugars are not. Sugar feeds the bad bacteria that you don’t want, and generally makes it harder for your body to get well quick.
2. Dairy. Milk products increase the amount of mucus in your system. And, let’s be blunt here, it’s amazing how much snot the body is capable of producing. You don’t want to add to that do you?
3. Bread and flour products. Gluten also adds to mucus production, as well as gumming up other systems. Avoiding gluten helps your body cleanse whatever it doesn’t need out of your system.

You basically want to go on a mild cleanse when you’re fighting illness. The cleaner you feed your body the better. That means staying away from heavy and processed foods.

When your system is clear, it can do its job easier. If you’re trying to digest a big meal (especially one heavy with meat), you’re taking resources away from your immune system. Give your body only nourishing foods, and you’ll have a much easier time healing.

Things To Include In Your “Get Well Now” Regime

• Fresh fruits and vegetables – The amount of antioxidants, vitamins and minerals you get from fresh fruits and veggies is enormous. Make your diet consist mainly of these foods, choosing those with dark colours.
  • Some favorites: Veggies – Dark green leafy veggies (ex. kale, spinach), Broccoli, Red and Orange Peppers, Carrots, Squash, Yams. Fruits – Apples, Blueberries (and other berries), Lemons, Mango, Cherries, Goji Berries, Bananas
• Warm water with lemon and honey – good vitamin C, soothes the throat, and honey has natural anti-bacterial and anti-viral properties
• Echinacea Tea – Well known immune booster. Also generally made with other helpful herbs.
• Onion and Garlic – Cook with these for their anti-bacterial and anti-viral goodness.
• Herbs – Use herbs in abundance. Most herbs are high in antioxidants and healing properties. Cook with them, use them for tea.
• Mushrooms – Apparently mushrooms help with white blood cell production, which is a very good thing considering these cells are one of the most important aspects of the immune system. Shiitake mushrooms are legendary in their healing properties, so definitely a good bet to add some of these to your food.
• Essential Oils – There are some blends that lend themselves to immune function, such as Thieves, or Breathe Easy blends. However, oils like eucalyptus, peppermint, rosemary, and others are great on the soles of your feet, diluted with jojoba or coconut oil on your chest or back, just smelling under your nose, or in a steam (put a few drops in a pot of boiled water, throw a towel over your head and breathe in the steam).
• Infrared Sauna – Sweat it out. This is a great way to move whatever it is through your system in a hurry, increasing circulation and detoxification. If you’re in Kamloops, take advantage of the sauna at Let’s Move Studio. As a bonus it’s less expensive than any I’ve seen elsewhere.
• Pure Water – Drink lots and lots of pure water. It will help flush your system and EVERY function of your body relies on it.

Rest

No, you can’t skip out on this. It’s what your body needs the most. Really and truly.

And, no, staying home doing laundry, cleaning the house, or otherwise puttering around doesn’t count. You actually have to lay down and rest. Close your eyes. If you can’t handle that, watch a movie. Preferably a feel good one.

This is sometimes the hardest part, I know. But rest now so you’ll be back at 100% sooner.

If you’re lucky enough to have someone willing to take care of you, let them. Thank them profusely and make sure to return the favour when given the chance.

Immune Boosting Yoga

Okay, anytime you’re breathing and moving in mindful alignment you’re helping your body out by increasing circulation. However, sometimes you don’t have the energy for doing much of anything.

When you’re low on energy, do some simple restorative yoga:

1. Supported Chest Opener. Prop yourself up with lots of pillows and recline with your hips on the floor and your torso and head supported. Allow your arms to go out to the side, palms face up. Hold for 5 to 10 minutes. Cover up with a blanket and stay warm.
2. Supported Child’s Pose. Do child’s pose with support under your belly and head, turning your head to one side. Hold for 4 to 8 minutes. Cover up to stay warm.
3. Legs Up The Wall Pose. Pile up pillows and blankets (or bolsters) under your hips and lay with your legs up the wall for at least 8 minutes. This inversion is one of the best things for your immune system. Be sure you don’t flatten your neck. (Note: Ladies don’t do this one on your cycle.)
4. Shavasana. Finish this short and blissful restorative practice by laying on your back and relaxing. This is VERY IMPORTANT, especially after Legs Up The Wall pose, so don’t skip it. Breathe here for 5 to 10 minutes.

When you’re not contagious, come in to Restorative Yoga on Mondays at 9am for a full class of blissful goodness.

Other yoga postures that help boost the immune system:

• Backbends like camel pose
• Hip openers like pigeon pose
• Twists are excellent for detoxification
• Inversions (Headstand and shoulderstand are excellent, just be sure you do them in excellent alignment so you don’t risk injuring your neck. If you’re not sure how, do Legs Up The Wall Pose instead.)

My Tuesday 6:15pm and Weds 9am classes are great for keeping your immune system and body happy.

Meditation and Visualization

Being still and focusing on your intention while staying steady in the moment can be an enormous help. Even just a few minutes of this helps your body know exactly what you want of it.

As I was going through the thick of this recent cold, I was in my bed trying to meditate. I had crystals on me, had all intention of meditating, but my mind was in that ‘too tired to focus on any one thing’ state and it wasn’t working.

No worries, I just came back to the moment as often as I remembered. Whenever I could I focused on the energy of the crystals and got my intention of a clear, healthy body in my mind. And then I’d drift away for a while before coming back. No matter, it still helped.

Crystals

Most crystals are excellent healers, lending their focused energy to our own. There are far too many to list, so if you have some favorites, look up their properties and bring them out to help you heal.

Here are just a few that I use often and find very helpful:

• Clear Quartz: This crystal amplifies positive energy and dissipates negative energy.
• Citrine: This stone is an excellent healer with energizing and detoxifying energies, and also a stone of abundance so great to have around.
• Amethyst: A powerful healer. Very calming, peaceful, wise.

(I have both Clear Quartz and Citrine points at Let’s Move Studio for only $3 each, so have a look at the crystal table next time you’re there if you’re drawn to crystals.)

Exercise

When you’re NOT sick, staying strong and in great shape is so important for keeping healthy. A fun and fantastic way to do this is by coming out to play in the early morning with my Yoga Fitness Boot Camp for Women.

• If you have anything to add (we all have our own ideas and approaches), please leave your contribution as a comment below!