Dear Yogis...

Dear Yogis,

Tomorrow is Empower Yoga’s one year anniversary and I wanted to take an opportunity to reflect and share some of the thoughts I have going into year two. I opened Empower Yoga a year ago for a few reasons. First, to have a heated power studio in Central Jersey because there wasn’t one before now, but more importantly to create a safe place that people could come to learn and grow- physically, emotionally, & spiritually. I named this space Empower Yoga because I want you to feel empowered every time you walk out the door. I want you to know that you are so much more than what you sometimes believe and I hope through our classes at the studio, you truly start to see that and you begin to discover your most powerful self.

I started teaching yoga as a way to give back to a community that gave me so much. I believe that we all have the capacity to feel healthy and strong, and I want to help you feel that too. When we allow our bodies and minds to move freely, when we let go of our ego, when we quiet the chatter in our heads, and join together in community and breath, we begin to experience a profound sense of being truly awake and alive.

We live in a crazy world and sometimes all of life’s circumstances can weigh us down and hold us back. We are constantly bombarded with information about how we should live or what we should do. It can be intimidating and very overwhelming, but I hope that through your yoga practice, you can get a glimpse into the space beyond your busy mind; where you’re already calm, clear and where all your answers lie. A place where you can let go of some of the emotional baggage and just be.

Now being a yoga teacher does not make me an expert on life and all things spiritual. I can only authentically share what I have learned from my own experience. It’s your job to put your yoga into practice in a way that fits with your daily life. I can instruct and inspire, but you must do the work.

Just remember, the days you feel like skipping your practice are the days you need it the most. Keeping yoga a consistent part of your day and/or weekly routine will help you to thrive both on and off your mat. Yoga will help you in those challenging moments you face. Once you’ve been practicing a while, you’ll notice a calmer, happier, and less anxious version of you.

I can promise that I will always be here to support you in anyway I can. Come sweat, move, and breathe with me! Come discover what you’re truly capable of.

Thank you for being a part of this amazing Empower Yoga community and allowing me to guide and instruct you.

Much love,

Keri

5 Reasons To Check Out Empower Yoga

If you're new to yoga or you've been practicing for many years, welcome home.

Our studio provides a space where students can connect, learn, support, hold one another accountable, and celebrate each other. It’s a place you can call home.

Here are just a few of the things that make Empower Yoga so special!

Community vibe-

I think that one of the most important things Empower Yoga has to offer is it’s community. Community defined simply is a place for gathering. But Empower Yoga is more than that. It’s a place where hearts can connect, where people can come share their passion for yoga, where positive interactions can take place and where relationships can develop.

At Empower Yoga everyone works together to support, encourage, and nurture one another. From sharing the big moments, falling out of poses, laughing, joking, etc. we all know that "we're in this together."

A place to learn-

Empower Yoga is a great place to grow your practice. Each student has an opportunity to move deeper into their practice both mentally and physically.  Through our focus on alignment, adjustments, and meaningful meditations, students can can gain great insight from our experienced teachers.

While each teacher comes from a different background or experience, we all share our love of teaching. With each teacher’s special talents, gifts, & unique teaching style, tremendous growth and development can take place.

Accountability-

Empower Yoga offers accountability and camaraderie in sticking with goals. For example, our January Challenge- 21 yoga classes in 31 days!

Where transformation occurs-

A community of yogis creates a powerful energy in the room.  When the lights are dim, and the music is playing, a transition to an intimate encounter within yourself takes place.  It’s easy to turn off the noise in your head, responsibilities, and instead focusing on your breath and well being while experiencing an elated state of gratitude.

We learn, we grow, we breathe, & we become!

The little things make Empower Yoga-

The staff takes the time to learn people’s names, the teachers “mix it up” in their routines so no two classes or playlists are exactly alike, and the studio is always nice and clean. Plus we give out cool eucalyptus towels at the end of class!

We hope you’ll come visit us soon. We know you won't be disappointed.

10 Tips For Anyone New To Yoga!

“Yoga is 99% practice and 1% theory.”

The best advice I could give anyone new to yoga is to just show up. Don't overthink it, just do it. Check your ego at the door and get ready to have fun. Allow your mind and body to be open to new experiences both physically and mentally. Yoga studios are not spaces for competition; they're a starting point for an inward journey. So get ready to start yours!!

Your first few classes might be a little confusing until you become familiar with the poses and breath. Know that it’s ok, we all have to start somewhere. Do the best you can to follow along and remember to avoid placing any type of judgement on yourself.

Here are 10 tips to keep in mind for your next yoga class:

Arrive early to your first class.

That way you can register, get set up, acclimate to the space, and introduce yourself to the teacher.

Don't eat right before class and remember to drink plenty of water.

Refrain from eating at least two hours prior your practice. Eating before can cause you to become nauseous during your practice and cause painful digestive problems.  Also, drink plenty of water before, during, and after class (especially after a hot yoga class). Replenishing after class is important to help avoid soreness, cramping and dehydration.

Bring a friend or family member along with you.

Spread the joy and love of yoga... it might even help ease your nerves the first time around.

Wear comfortable clothes.

Try to avoid clothing that is too baggy or loose fitting. It’s best to wear clothing that is fitted, moisture wicking, and breathable. And remember to take off your socks!

Put your mat in the back of the room.

When I was new to yoga, I liked having a view of all the other yogis in the room. That way, if I needed a little guidance during a pose, or wanted someone to model the pose for me, I could look around at what my neighbors were doing.

Bring a towel.

Bring either a small hand towel with you or a larger towel to place over your mat, especially during a hot class. This will help you from slipping and sliding during class and allow you to wipe the sweat from your eyes.

Invest in a good yoga mat:

Many studios allow you to rent or borrow public mats. However, it’s nicer, cleaner, and more sanitary to have your own. A good yoga mat is essential to helping with your grip and can provide a little extra cushion for your hips and knees during floor poses. My favorite mat is the 5mm Reversible Mat from lululemon.

Accept your feelings.

If you become emotional during or after a yoga session, it’s normal. Sometimes releasing tension in the body (especially in the hips) or when opening our heart (during backbends) you begin to release a ton of emotions too. It’s important to remember that anytime you work with the body, you are also working with the mind and the energy system, which is the bridge between body and mind. Therefore, emotional breakthroughs can be seen as markers of progress on the road to personal and spiritual growth.

Remember, it's your practice!

As you move, breathe and flow, remember to listen to your body. If something hurts, don’t do it, if you need a break, take a child’s pose. Remember, don’t take yourself so seriously, be sure to smile and have fun!

Try several teachers and classes.

Don’t be afraid to test out a variety of different teachers and classes until you find what’s right for you! You will figure out exactly where you need to be and what works for you!

NAMASTE!

Keep the Past in the Past

It’s time to let go of your past.  

I've had many sleepless nights. Nights when I was so worried about something that had happened and that I let it dictate my future. We’ve all been there at some point. You're not alone.

Whether it’s something small (i.e saying something you wish you hadn't) or something big (i.e a divorce, death, job loss), harping on negative experiences is painful and can cause so much unneeded stress and anxiety.   

We need to not dwell on the past and think about something more positive.  Here are some ways to help:

1. Learn from the past and move on.

Not all experiences we have will be good. However there is something to be learned from them all.  Take time to reflect on your experiences and use them as a tool for self reflection so that you can learn and grow but don't dwell on them.  Dwelling to much on things keeps the negativity around.  

2. Express yourself.

It’s good to talk about your feelings. Don’t keep them bottled up inside.  Whether it’s talking to the individual who has harmed you (or who you harmed), venting to a friend or writing it down, expressing your feelings can assist you in sorting out what, if anything, needs to be done to move on.

3. Accept Responsibility for your actions.

Sometimes when things happen, we don’t always accept responsibility for our actions. We get defensive, and we want to play the victim.  The problem is, blaming others harbors anger and prevents you from moving forward. Accept responsibility for what happened and move on.

4. Focus on the present.

One of the best ways to let go of your past is to embrace the present. Instead of reliving the past, keep yourself active and enjoy the current moment.

Be mindful- enjoy time with people you love and doing the things you love (i.e. going to dinner, running, taking a yoga class, having coffee with friends, etc.).  Accept that negative feelings are a part of life, but you can choose to look at the positive and make your own happiness.

5. Disconnect for a while.

Allow yourself to take some time away so that you can clear your head. Maybe meditate, find a quiet spot to read, head to the beach (my favorite place to disconnect). When you return, you’ll have a better perspective on the past and look more positive towards the future..

6. Let go of negative people in your life.

Are there people in your life who are bringing you down? Are they preventing you from moving forward?  Move away from these people to find more positive people who will empower you. Meet people at your gym, yoga studio, running group, etc.

7. Practice forgiveness of both yourself and others.

We’re all human and we make mistakes. Forgiveness is essential to spiritual growth.  If you’ve been hurt by someone, harboring feelings of anger or animosity just perpetuates the problem and continues to make you angry, forgive and move on.  While you’re at it, forgive yourself too.  Its ok to make mistakes, as long as you're learning from them, cut yourself some slack.

8. Make new memories.

Start making new, positive memories to replace those negative memories from your past. Spend your time with the people you love, and doing the things that bring you happiness and peace.  

 

Here's to living in the NOW!!

Yoga Poses to Reduce Stress

Holidays got you stressed?

Stress and fatigue are often unwelcome guests during the holiday season. Stress creeps up while planning, preparing, and cooking a holiday meal, decorating your house, setting up for the holiday party, sitting in traffic, shopping, looking for a parking space, etc. Stress dampens your mood, makes us irritable, and can even cause physical pain. All of which will hinder our spirits and take away from the joy of the holidays.  

There are ways to help these feelings of stress. In fact, yoga is a great tool to help stretch the body and calm the mind.  Enjoying a yoga class can help you relax, recharge, and restore your mind and body through the entire holiday season.

If you can't get to a class, that’s ok. Check out some of the poses below. These postures will help you get back on track, feeling calmer and restored.  

These poses should take no longer than 10 minutes and should be done in a quiet space. Hold each pose for at least 5-8 deep breaths. Focus on your breathing and give your mind some much needed rest.

Tadasana (Mountain Pose)

The foundation of all standing poses, Mountain Pose is a great resting pose. Stand with your feet parallel to one another, about hip-distance apart. Distribute your weight evenly on your feet. Keep a very small bend in the knees, engage your thighs to avoid locking your knees. Place your hands together at your heart center or by your side. Close your eyes and breathe. Allow this pose to help induce a meditative state- find some balance and calm your mind. Set an intention or take a moment of gratitude for yourself.

Uttanasana (Forward Fold)

Uttanasana will help awaken your hamstrings, calm your mind, and relieve stress & anxiety. Stand in Tadasana with your hands on your hips. Begin to bend forward from the hip joints, not from the waist. As you descend, lengthen your torso, fold over your legs, and release the crown of the head towards the floor. Hands can stay on the floor, interlaced behind your back, or grab for opposite elbows. We often carry stress and tension in our neck and shoulder area; so allow your entire upper body to release and relax. Focus on letting go all of the tension in head and your neck. Perhaps gently shake your head “yes” and “no” to ensure that your neck is completely relaxed. Imagine all of your worries and stress rolling off of your back. Close your eyes and breathe!

Adho Mukha Svanasana  (Downward Facing Dog)

Down dog is one of yoga's most widely recognized poses and offers the ultimate all-over, rejuvenating stretch. Down Dog encourages fresh blood to flow through your body, allowing you to feel energized and rejuvenated. This pose is considered a mild inversion because your heart is higher than your head; this encourages blood to flow to your brain which helps calm the nervous system.

To get into the pose come onto all fours; plant your hands down towards the front of your mat and walk your feet towards the back of the mat, to resemble an upside-down V shape.  Spread your fingers wide and press down with all four corners of your hands. Draw the sit bones up and back and release your heels to the mat. Close your eyes and breathe!

Balasana (Child’s Pose)

Balasana is considered one of the most restorative postures in yoga. This gentle resting pose stretches the entire backside of the body. To begin, kneel on the floor and bring your big toes to touch. Sit on your heels, then separate your knees about hips width distance apart. Lower your torso to the floor between your thighs. Allow your hips to draw back towards your heels and extend your arms out in front of you. Place your forehead on the mat or a pillow. With each breath, try to melt deeper into this pose and encourage your body to completely relax. Quiet the mind and allow your body to ground down, completely relax and release tension. Close your eyes and breathe.

Supta Baddha Konasana  (Reclining Bound Angle Pose)

Supta Baddha Konasana is a classic restorative posture and one of my favorites. This pose opens the hips & groin as well as stimulates the heart, improves circulation, and allows the body to move stagnant energy. It also encourages relaxation of the abdominal muscles and soothes digestion. Find this pose by coming to lie on your back. Next, bring the soles of your feet together. Gently allow your hips to open. Rest your hands on the ground on either side of you or place one hand on your heart and one hand on your belly. Release any tension or tightness in your body and allow yourself to relax into the pose. Close your eyes and breathe!

Viparita Karani (Legs Up The Wall)

This pose is said to have the cure to whatever ails you. Legs up the wall is a restorative inversion and a great pose to help relax and explore your breath. By placing your legs up the wall, you’re allowing stagnate fluids to release, and fresh blood to flow through your body. This circulation boost allows your body to restore itself and find balance.

To start, bring yourself to sit sideways by a wall. Slowly roll onto your back and let your legs rotate up and against the wall. You may need to scoot your body closer or further away from the wall in order to find a comfortable position. Rest your arms by your side or place one hand on your belly and one hand on your heart. Once you’re comfortable, close your eyes and breathe.

Savasana (Corpse Pose)

Savasana is a pose of total relaxation and often will come at the end of a flow practice.  After flowing, Savasana is a great way to allow your body to relax and feel the effects of your practice.

Find savasana by gently lieing all the way onto the floor and allowing yourself to completely surrender. Allow your legs to extend down on the mat and your feet to relax, opening towards the corners of your mat. Arms come to your side and palms face up. Release every muscle in your arms, legs, torso, and face. Close your eyes and allow your body and mind to be completely still.

Beat Holiday Stress

Holidays are fun, but they can also be stressful. You may be dealing with visiting relatives, end-of-year work deadlines, meal planning, shopping, crowded malls, endless cleaning, needy family members, awful traffic, etc.

The good news is that some stress is good for you, because it gives you purpose, challenge, and a sense of achievement. For example, while it's stressful to host a meal for your family, it’s nice to do something for the people you love and share a delicious meal you prepared on your own and made with love.

On the other hand, lots of stress is not so great for us. When we are stressed, our cortisol levels increase. A sudden increase in cortisol levels causes a long list of problems. For example, you are at a greater risk for having a heart attack or stroke, as well as elevated blood sugar, increased belly fat, and memory loss.

So if you know the holidays really stress you out, your goal is to find things that will help balance you and help you feel good.  

Here are some stress reducing activities to help you get through the holidays:

Exercise:

The first step towards managing your stress is to get a decent workout in every day. A good workout rejuvenates you and helps to produce endorphins, which make you calm.

For example:

• Take a hot yoga class- get out of your head and into your body. Visit Empower Yoga!
• Go for a run

Get a good night’s sleep:

People need a fresh start each day, but for many, a good night’s sleep is hard to come by.

• Stick to your schedule and try not to deviates by no more than 1 hour daily (2 hours max), even over the holidays.
• Use your bed for sleep and not work, tv, ipads, cell phones, etc.
• When you turn out the lights to sleep, be sure to keep the bedroom dark and quiet.
• Avoid bringing pets or children into your bed at night as they will wake you up.

Be mindful of your alcohol and caffeine intake:

If you have trouble sleeping, don’t consume more than 2 servings of caffeine during the day, and not more than 2 servings of alcohol in the evening. Extra caffeine and alcohol disrupts a good night’s sleep.

Get Off Your Feet:

If you’ve been on your feet all day working, shopping, or socializing, quickly relieve stress by giving your feet a break. Simply elevating or lifting your feet above your heart, can help you relax and recenter.

Breathe:

If traffic is backed up, or your in laws are testing your patience, go ahead and sigh. Take a minute to breathe. This is the body’s natural response to stress.

Relax your shoulders, neck, and upper back. Then, inhale through your nose and exhale through your mouth, letting go of any stress and/or tension you may be feeling.

Schedule some peace and calm every day:

Many people eat well and exercise, yet they don’t schedule any time in their day for peace and calm. If you don’t have a daily relaxation routine, 10 to 20 minutes of soul calming activity, in place to manage the stress in your life, it probably won’t happen on its own.

• Make an appointment for a massage.
• Sign up for a yoga class. If hot or athletic yoga classes are too strenuous for you, opt for a relaxation yoga class- Empower Yoga offers a Yin Yoga class as well as a Recharge class.
• Meditate- give yourself 10 minutes to tune in and transform your negative thoughts.

Get outside and have fun!! Do something you love and enjoy a few times each week for your own health and sanity. Plan some activities that are fun for you, your family, and your close friends. When you are stressed, it’s nice to spend time with people who make you happy and who bring cheer.

As you reduce your stress, you’ll sleep better, eat more wisely, work out more, and feel better all around.

Happy Holidays!