This month the theme for Self-Care Saturday is finding peace in the pause. It's a recurring theme for me in my daily life. I tend to get busy, hurried, wrapped up in doing and the pause sometimes escapes me. It's wonderful tool to help me slow down. Pause, take a breath, soften the body, and be still. Give it a try. Let me know how it works for you.
I've been thinking a lot about how yoga has changed in its presentation over the years. Back in the late 1970's, when I was introduced to the practice, it was a spiritual practice. There were classes that focused on breath and meditation. The asana (poses) came later. Today, the quest for fitness has taken traditional asana and turned it into a workout. I talk to people who think if they aren't drenched in sweat, they haven't done anything. Don't be fooled. Yoga can be energetic and sweaty AND it can be slow, steady and restorative. Yoga is about turning in, self-examination and reflection.
At Red Door Yoga+, we offer traditional yoga classes. No heat, no goats, no beer. Although, these can be fun and a novelty, it is not our focus. We offer you a safe, non-judgmental space to explore the practice. We are so thankful that you have found yoga and are supporting us. Without you, we would not be here!
If you've been to the studio recently, you've noticed the street construction is finished. It was a long summer of dirt and rerouting traffic. Well worth it. The new sidewalk is wider, the street is smooth and we are set for the upcoming winter months. Thank you for your patience through the process. You may still park in the back and use the back entrance.
We are honored to once again be invited to teach at Camp Ripley. Classes will start in October. It's great to see that our military troops are given the opportunity to participate in yoga and meditation classes!
Remember, we are available for private sessions and group events. This week we've been asked to lead a session for a group of entrepreneurs. They will come to the studio for yoga, journaling and meditation. Keep us in mind when planning your next office event. We can come to you!
In closing, remember to be kind and look for ways to be of service.
We're entering that wonderful phase of Minnesota life called: SUMMER! The sun's out, bbq's are use and mother nature is greening up. It's a time to be out and about with friends breathing in fresh air and spending time moving your body.
We are happy to announce a new Tuesday night class: Beginner Yoga with Lindsey at 7:00 pm. A great class to take with your friends, family, or co-workers. An easy paced class that will breakdown the basics and set you up to feel confident in your practice. Use your Punch Card or drop in ($10).
Self-Care Saturday will be FREE Yoga in the park! Bring a mat if you can. Beach Towels work too! Check out the details
We have a fantastic prices on all of our boutique items. Candles, journals, jewelry and a few clothing items.
Lots going on in our neighborhood this summer. The BIG DIG is well underway. We no longer have a paved street or sidewalk in front of our building. The back entrance is available for access to the studio. Parking in the lot behind the building and on the side streets seems to be adequate. Allow yourself a little extra time to get to class as other roads are blocked due to construction.
NEW CLASS OFFERING
Yoga for Beginners – Tuesdays, starting June 4th 7:00 pm – 8:00 pm
$10 for Drop In or Use your Punch Card
Lindsey Derry will lead the class through the foundational poses and breath work of yoga. Perfect for the novice or person who has never been to a class. Modifications will be offered to accommodate every level of health and fitness. Discover the gentle movements of yoga and the benefits of slowing down. If you can breathe, you can do yoga.
Self-Care Saturday June
June 15th, 9:00 – 10:00 am, join us for a FREE Yoga in the Park session. Meet us at the pavilion at Maple Island Park. We’ll have a supply of yoga mats available. If you have a mat, please bring it. No need to pre-register. Bring a friend! Start the day outside in nature. *If it rains, we’ll be in the studio!
The March full moon, on March 20-21, ushers in the first full moon of SPRING! This is also a super moon. Super moons occur when the full moon is in an orbit that is very close to Earth.
March 20th is an equinox. An equinox is when the plane of the Earth's equator passes through the center of the Sun. This does not always happen with a full moon. The last time this happened was in March 2000 and it won't happen again until March 2030!
Full moon energy is powerful. It can change the ocean tides and it can impact our energetic field.
Full moons are a good time to set an intention and do a water ritual. If you aren't familiar with how words impact water, check out the work of Dr. Masaru Emoto .
Here's how to do a Full Moon Water Intention Ritual:
1. You need a glass quart jar
2. Write your intention on it. I use a sharpie pen. I keep it simple using a word or two. Example: Self-Love or Abundance or Peace
3. Fill the jar with water
4. Set the jar in the moonlight overnight. If it's too cold outside, set the jar in a window that will get the moonlight. The next day, sip the water throughout the day
It's a simple process that will help you focus on your intention.
If you haven't been to the studio recently, we're changing our boutique. Lots of new goodies to explore. If you like candles, now is your time!
See you soon!
Here at Red Door, we're always looking for ways to Keep Life Simple. Often the struggle we experience comes from resisting reality. What does that mean? Well, it means that there are some Facts of Life, Yamas and Niyamas, that once you come to terms with them, things get easier.
Through the month of March, we'll be sharing some of these Facts with you. Take what you need and leave the rest. Let's get started!
1. Frustration is a Part of Life
Let go of any attachment to the idea that frustration is bad or to be avoided. If you've ever tried to learn something new, you understand frustration happens. It's how we deal with the frustration that matters. Think back to your first attempt at Down Dog. Did you immediately find the full expression or did you need to be guided about how your hips tilted, where your elbows were and the position of your shoulders. Did you experience the feeling of frustration? I know Crow pose gets my frustration flowing.
Release attachments to outcomes. Sound familiar? Aparigraha - the fifth Yama.
By releasing attachment to outcomes, we stay in the moment. Focus solely on right action. When I practice Crow, I am not seeking the full expression. I take it step by step and do my best with each section. I repeat the process each time I practice. Each repetition brings more refinement and, over time, I've been able to find full expression. Not every time. My intention is to do the best I can and be in the moment. Sometimes that moment is my face planted smack on my mat.
Detachment can be practiced in all aspects of our life to reduce frustration.
Start practicing Aparigraha in your daily life and let the frustrations melt away.
See you on your mat!
Permission to Find Stillness, a workshop hosted by Julie Schulte, will take place at the studio on Saturday, March 16th, from 9am- Noon.
This is the third in our ongoing series of self-care workshops. We are thrilled that you are taking advantage of these little windows of time to focus on YOU. In our busy lives we often are focused outside on others. Running and doing for others. Time just for us seems like a luxury we can't afford. Nothing could be further from the truth. Remember that saying: You can't fill from an empty cup? Well, it's true! We want to give you time to fill your cup in a safe, calm and fun environment. See our Events page for details.
Registration is open NOW and spaces are limited. $30. Sign up at the studio or send a check to us: Red Door Yoga+, 62 E Broadway, Little Falls, MN 56345. If you need more information or have questions, call Julie at 320.360.6564
We were thrilled to have a SOLD OUT Self -Care Saturday class. Jami Trenam helped us find ways to bring balance into our life each day. Simple things. We shared stories and laughter. Jami created a safe sacred space for us to practice restorative yoga and quiet down. We created an essential oil bath salt to bring home and enjoy. Thanks to everyone who participated. This little yoga community is growing!
If you're in Central Minnesota, like I am, you may be having a case of the winter blues. Yoga is fantastic and easy way to chase the blues away. A regular practice has so many benefits.
30 reasons to get you back on your mat every day. 1. Yoga makes you feel better - simple as that!
Pick a suitable class for your level and approach it with an open mind - you’ll feel different, more open, present and happier. If you don’t believe us, try it!
2. Yoga increases your flexibility
If you haven’t heard about yoga’s ability to increase flexibility, you might have been living under a rock for the past twenty years ;) To gain more flexibility, it is worth practicing yoga regularly and consistently in order to build muscle memory; take your time though, and be patient!
3. Yoga improves your strength
Yoga isn’t just about stretching and bending, it also requires a surprising amount of strength. Physical strength is important in order to prevent injury, boost the immune system and metabolism and help make everyday tasks easier.
4. Yoga boosts your immune system
Any form of movement is great for keeping the immune system healthy. With yoga’s twisting, inverting, back bending, and calming, the body is able to spend more time within the parasympathetic nervous system (rest and digest) and less with the sympathetic nervous system (the fight or flight system, which causes stress and inflammation and dramatically lowers the immune system).
5. Yoga helps you to focus
Because your mind will be quieter and clutter-free it's easier to direct the energy to where you want it to go. In yoga they say you develop one-pointedness concentration through practice. You train the mind to become aware and present. Research has shown that after a yoga class you are generally better able to focus your mental resources, process information more accurately and also learn, hold and update pieces of information more effectively.
6. Yoga changes your energy
If your morning routine starts with dragging yourself out of bed and gulping down a coffee, try ten rounds of Surya Namaskar or some Kapalabhati pranayama, and notice the energising effects it has on the nervous system. Conversely, if you need a change later on in the day, just a few minutes of asana practice can re-balance the nervous system, calm the mind and give you a different perspective.
7. Yoga boosts your metabolism
A morning yoga practice will help to get the blood, breath and muscles moving before breakfast, therefore allowing the nutrients from your food to be better absorbed. A strong practice can help build muscle, dramatically boost metabolism, and breathing fully and deeply increases circulation, also helping the metabolism to stay ticking along nicely.
8. Yoga reduces anxiety
Shallow breathing, poor posture and tense muscles are both results and causes of anxiety. If you’ve been stuck in an anxiety cycle for a long period of time, it’s likely that your body has almost learned to protect itself by remaining tense, physically closed off and with very short, sharp breaths. The mind and body are so closely interlinked, that physically deepening the breath, improving posture and relaxing the muscles in a safe space can all help reduce anxiety.
9. Yoga helps you to be more mindful
Mindfulness is a buzz word at the moment and - with all the apps, downloads, classes and CDs - has become a billion dollar business.  Mindfulness, however, doesn’t have to mean meditating for long periods of time, and it doesn’t have to be something profound that's difficult to keep up. Being mindful just means paying a little more attention to each action you do, allowing you to be more present, aware and alive in each moment. Better to be mindful than mind-full…
10. Yoga soothes your skin
The skin is one of the first places in the body to display signs of stress and nutrient deficiency. By practicing a combination of some of the more calming aspects of yoga, such as Pranayama and meditation, as well as an active yoga practice, the body and all its systems receive better circulation, and the reduced stress levels can even help reduce conditions like acne and eczema. 
11. Yoga gives you some ‘Me-Time’
Having a little time for yourself is extremely important - particularly for those who spend their lives caring for others. Giving to others is a vital aspect of life, and helps us feel more connected to the world around us. However, in order to give, we have to be full first. As Gandhi (and Jimi Hendrix) said “If you want to change the world, change yourself first”.
12. Hydrate Your Spine
Moving the spine in a safe, healthy way encourages synovial fluid to be released into the column of the spine. In the morning, the spine contains a little more of this fluid, but in the evening the spine is more compressed and ‘dehydrated’ (hence why we’re somewhat ‘shorter’ in the evenings!). Practicing spine-lengthening postures like Downward Facing Dog, as well as inversions, can help to bring some moisture and life back to our all-important spine.
13. Yoga boosts brain power
Moving in a way that is different to our daily patterns helps the brain work harder and can help keep the brain healthy. Twisting asanas, and anything which involves crossing limbs over the body (a little like the cross-crawl practice where you alternatively extend opposite arm and leg from a table top position) are fantastic for balancing the brain hemispheres. To bring things into balance daily, practice Nadi Shodhana, the ‘channel cleansing’ breath, which helps to balance the brain and calm the mind.
14. No space? No worries!
Unlike many other physical activities, a yoga asana practice only needs space for your body. Aeroplanes, dorm rooms, offices and even jail cells, yoga can be practiced pretty much everywhere.
15. Yoga helps you to breathe better
The emphasis on breathing in yoga is something beginners often struggle with, but over time moving with the breath becomes second nature. Just the ability to breathe more fully and deeply can have a very profound impact on overall health, and is worth practicing every day. You might not have the postures with you for your whole life, but you have your breath in every moment.
16. Yoga helps you to stand up taller
Like much of the population, it’s likely you spend some part of the day hunched over a desk, screen phone or steering wheel. This slouched posture emphasizes the kyphotic curve of the thoracic spine, and in turn collapses the chest, puts pressure on the lungs, heart and lower back, and is a sure way to bring on a bad mood. Simply standing up a little taller and opening the chest can have instant positive effects on mood and overall wellbeing.
17. Yoga helps you beat the blues
Movement is one of the best ways to bring about a good mood, and yoga is an especially effective medicine when it comes to battling the blues. Yoga taps into the nervous system, helping to release hormones that improve the mood. Focusing on something positive each time we practice yoga is also an effective way to imprint that positivity into the mind, so the more you practice, the more you’re likely to notice yourself smiling…
18. Yoga improves your balance (in body and mind)
Balancing yoga postures help the brain to fire neurons that help with muscle memory and spatial awareness, and using the feet regularly in a daily yoga practice can strengthen the muscles of the foot, of which there are over 100!
19. Yoga helps to clear the toxins
While it’s controversial as to whether twisting yoga asanas actually ‘detox’ the body, it’s fair to say that a yoga practice definitely helps to clear toxins from the body. Getting things moving inside and outside helps shift any lurking toxins and rids the body of them quicker. Being aware and mindful of your thoughts too, can help to ‘detox’ the mind of any ‘toxic’ thoughts….
20. Yoga frees your feet!
Being barefoot is more important than we might expect. Many shoes are designed more for the way they look than the way they feel, and you may be surprised to know that your favourite shoes could actually be the cause of your aches and pains. Our feet are the foundation of the body, so giving them time to breathe, to move freely and to articulate in a way that allows the arches, joints and bones of the feet to move naturally can help the alignment of the body improve. It’ll also save you washing your socks so often ;)
21. Yoga has anti-inflammatory 'properties'
Decreased stress levels, better blood and oxygen circulation, and an increase in ‘happy hormone’ neurotransmitters all help to decrease inflammation. Calming Pranayama practices, in which the length of the out-breath is increased, can also be a way to powerfully reduce inflammation.
22. Yoga helps give meaning to your day
We’ve all heard the song It Ain’t What You Do, It’s The Way That You Do It, and while the song might be catchy, the deeper meaning is very profound. Spending a little time in the morning setting an intention, focus or Sankalpa for the day, helps us come back to that intention each time we need to make a decision. Setting an intention can also help us to be more aware of our actions, and can give the day much more meaning.
23. Yoga helps you to express gratitude
Traditionally, yogis would rise with the sun and perform Surya Namaskar, (Sun Salutations) as a way to greet the new day and pay homage to the sun, the giver of warmth, light and life.
24. Yoga teaches you to know yourself
Unlike group sports activities, yoga is a very internal and personal practice. Even though you might have practiced in a class with lots of other people, the focus is still on what is happening inside you. ‘Pratyahara’ is one of the Eight Limbs of Yoga, and it refers to turning one’s senses and awareness inward in order to discover more about the person’s own body and mind. We have to live with this body and this mind for a whole lifetime, so it’s worth taking time to get to know it, and even make friends with it.
25. Yoga regulates your body clock
Naturally, humans would rise with the sun and sleep when it’s dark. Since the invention of electricity and the light bulb however, we’ve been able to hack night time, which means getting up when the sun rises doesn’t always sound like the most welcome way to start the day. Practice getting up a little earlier however, and you’re likely to start noticing your body clock comes back into balance, and an improvement in your sleep.  Ayurveda – the ancient ‘sister science’ of yoga - tells us that the hours between 10pm and 2am are the body’s natural time of rejuvenation, that the best way to start the day is to get up as close to sunrise as possible, and head outside ASAP for some natural sunlight. The hours between 6am and 8am are best for ‘spiritual practice and exercise, like asana and walking’.
26. Increase compassion
The Metta Bhavana (Loving Kindness) meditation is intended to increase compassion and kindness towards others and ourselves. Humans are born to be compassionate and to feel emotions, yet the modern world often leaves us feeling more disconnected than ever. All our actions and even thoughts have impact on the world around us, and if the saying Love Makes The World Go Round is true, then practicing feeling love and kindness for others will make more difference than you might expect.
27. Yoga helps you to become more body aware
"Listen to your body" is something you’re likely to have heard most yoga teachers say, but what does it mean? Any ‘good’ yoga practice encourages feeling instead of forcing, gradual progress instead of instant gain, and a way of moving that is helpful instead of harmful. A study from the department of Psychology at Berkley, California, showed that yoga practitioners have more body awareness, responsiveness to bodily sensations, and even body satisfaction than those who do not practice yoga.
28. Yoga helps you to accept whatever life brings to your table
Yoga teaches us that everything changes. Both the positive but also the painful things in life come and go. Knowing this and understanding this on a deeper level makes it easier to accept and stay present and positive, also through the hard times.
29. Yoga gives you a natural wind-down
Instead of watching a movie or checking Facebook for the 100th time, try practicing some restorative yoga. This type of practice is a very powerful way to calm the nervous system, thus improving sleep quality, helping the digestive system to do its job overnight, therefore giving you the energy you need to get up early the next morning to salute the sun :)
30. Yoga is a life-long lesson
The beautiful thing about yoga is that it can be adapted to suit anyone. Whether you’re a baby or a baby-boomer, a grumpy teenager or a great-grandma, you can practice yoga. The task is often in finding the type of practice that suits you and listening to your body.
We are well on our way to a bright new year. We are offering our first monthly Self-Care Saturday Workshop. Each month a mini retreat or workshop will be offered. Keep your eye on our website or on Face Book for event information.
If you attended classes in November and December, the focus was clearing out and letting go of what no longer serves us. Releasing what no longer fits in our life. With all that releasing, we now have room to invite in what we do want.
Not sure how to go about inviting in what you want? Join us on Saturday, January 26th for a Vision Board workshop. Vision Boards are a proven way to manifest more of what you want in your life. The workshop will start at 9 am with a explaining what a Vision Board is and how it impacts you. We'll do a group meditation and clearing as we set our intention for the year. We'll then move into creating our Vision Boards. No experience necessary. It's fun and creative. Supplies will be provided. At the end of the workshop we'll come together and reflect on the morning. Workshop ends at Noon. Snacks provided. Who doesn't like snacks?
Check out the details on our Event page
Preregistration is needed. $30 cash or check to Red Door Yoga+. Call Tamsie to reserve your spot and answer any questions: 320.333.6902