I’m too busy for yoga.

I have said and done that too often not to notice that it’s a pattern, a stuck place in my life.

What do I know now that makes me sit and write my first blog?

I know one of the ways that yoga helps is by being a fixed star in the week. If you say, “I take yoga class Monday and Friday,” and you keep that appointment with yourself, you have stillness in this midst of all the frantic business. That stillness gives you peace and stability. On that stability you can build a good life. If you let it go enough times because everything else is more important than you, you’ll miss the happiness and personal mastery of taking what you need to live your life. So take it. Take that time.

Make your appointments around your yoga practice. See friends for lunch before or after. Shop for groceries, drop books at the library, check off the next thing on the list, but put yoga on that list. Holding that time makes you stronger and surer in your life.

I’m like all of us – pressed for time, stretched beyond the limit, getting through my life one checklist after another. I’m a yoga teacher. I’m a yogi. I’m supposed to know better – and do better.  But I couldn’t.  I got too busy to stop and think it through, too busy to let anything drop.

Practicing in a yoga class takes you out of the driver’s seat. By the end of class you feel so clear and light. The world takes care of itself for that hour.

Yoga works on us. We just have to show up willing – show up at all – and the unnecessary stuff in mind and body gets sorted, ordered, and cleared.

That reminds me of Mrs Darling, the mother in Peter Pan. “It is the nightly custom of every good mother after her children are asleep to rummage in their minds and put things straight for next morning, repacking into their proper places the many articles that have wandered during the day…When you wake in the morning, the naughtiness and evil passions with which you went to bed have been folded up small and placed at the bottom of your mind and on the top, beautifully aired, are spread out your prettier thoughts, ready for you to put on.”

Yoga does that. It’s our Mrs. Darling. When you practice, she does her loving sorting. Show up twice a week and see what happens in a month.

Mrs. Darling loves to make things beautiful.

We’ve all seen the surmounting amount of studies surrounding coffee and if it’s good or bad for you. The problem is that, like most things in nutrition, something proved today is disproved tomorrow only to be reproved the following week. News headlines like “coffee sparks creativity!” “coffee may be your link to liver cancer” “Coffee is the key to longevity!” “Your coffee is killing you.” literally pepper the pages and they barely have enough decency to wait a month before publishing a conflicting study.

So what the deal, man? Is coffee good or bad for you? While we might not be able to answer that question, here at WYS we do have a good bit of scientific information behind us about what’s actually going on when you drink coffee and we can look at it from a yogic perspective and our own individual reactions to it to make wise judgement calls.

Let’s look at coffee first though - Caffeine mimics a chemical in your brain called Adenosine - they’re similar structurally. You can think of Adenosine as your sleep alarm, as you go through your day, more and more of it is produced and binds to receptor sites in the brain. Eventually, the daily accumulation will leave you tired and fatigued. Sleeping sort of wipes the board clean for the adenosine.

Now here comes caffeine; Since it’s similar in build to Adenosine, Caffeine goes through the bloodstream and can bind to your adenosine receptors. Unlike adenosine though, you don’t feel tired with the accumulation of this chemical and with the receptors full, adenosine can no longer get bind with its receptors, no longer able to calm you or tire you.

As you continue to up your caffeine intake, because c’mon - we all have before, your brain will actually grow more receptors, only to be taken up by your increase of caffeine now. In fact, when you try to quit, you now have more adenosine receptors in the brain than you ever would have had from the introduction of coffee, giving you the tired, lethargic feel that people feel that ‘can’t get over without the very problem that started it - caffeine.

Along with a host of other problems like increasing adrenaline, feeding your brain excess dopamine (which is why you feel happy drinking coffee) and literally preparing you to go into fight-or-flight mode, you might want to rethink trying it out if you’re not on the bandwagon yet. And for people already in this fight, what can we do? That’s definitely not a happy picture painted despite the token studies that otherwise say it’s good for creativity.

Okay, but the article is called Cortisol & Caffeine, why are you just trying to scare us. WYS? Well, we’re getting there - put all the B.S. aside about coffee’s goodness or badness, first. Let’s just assume we all drink it, okay?

How you consume your coffee can help you figure out an appropriate level of caffeine intake and also cut your dependency on it, here’s how:

The body is on it’s own natural clock called the circadian rhythm. To regulate this and your overall alertness during the day, it produces cortisol, sometimes referred to as the stress hormone. Your body has a natural peak level of cortisol production between 8:00 - 9:00 am, meaning your body naturally wakes you up.

You’d think adding caffeine would compound the effect but the opposite is actually true. Scientist have seen that this peak actually diminishes the caffeine’s effect and requires you to take in an even larger quantity in order to still feel the same level of ‘buzz’ as you’re used to, continuing the cycle of addiction.

What’s more, your cortisol levels peak multiple times a day, generally around 12:00 - 1:00pm and 5:30 - 6:30 pm and this is regulated by the sun’s light and energy rather than when you wake up. So even if you wake up at 10:30 (and I bet you roused first though around 8:30 and then went back to sleep) your levels will not conform to that schedule.

Don’t worry, this isn’t mean to be all doom and gloom, rather just think about maybe waiting a little bit before reaching for the first cup. Scientist advise waiting until peak levels of Cortisol are down at around 9AM, and if you’re a super early bird, try just waiting an hour after you wake up and see how it affects you and your intake level after one week. Even if you haven’t gone through peak levels your body will naturally produce more Cortisol while you’re waking up, be it from slumber or a nap, so let those levels return back to normal and then go for the Joe.

Remember, nutrition really is a fledgling science and there’s always going to be conflicting opinions out there. It’s up to you to figure out what’s happening in your body and what would work best for it. Listen to your body and experiment with how you take in your caffeine, maybe even try an iced coffee this hot season anyways and see how the reduced acidity of it sits with you stomach. At the very least, after a week experiment and nothing’s changed, you go back to what you were doing. But now when you go for the cup of coffee, ask yourself if you need it, or want it.

We’re extremely excited to announce that The Art of Feminine Presence workshop we recently hosted by the sweet Valerie Heavens will be continuing throughout the month of July! Valerie will be back every Saturday, 2:00 - 4:30, to host her introductory workshop for her 5-week workshop series starting in August!

{ SEE VALERIE’S VIDEO  :: https://www.youtube.com/watch?v=cDg_HnspwcI&feature=youtu.be }

Valerie has a long list of qualifications that she brings with her to the studio; she has a Masters in Education degree from the University of Toronto, specializing in Adult Education and Developing Human Resources, and a B.Sc. in Home Economics, specializing in Family Studies, from the University of Alberta, Canada. She has been certified as a Master of Yoga by the International Sivananda Yoga Vedanta Centers, and has had numerous additional in-depth trainings. Some of these include training in Mind Clearing, Spiritual Emotional Release, and Enlightenment Intensive Masters Training, from the Sanatana Dharma Foundation and the Dyad School of Enlightenment. She has been involved with Clearing and Coaching for over 20 years, and continues her own development through numerous mentoring and training programs.

That’s quite a resume! And now she’s bringing her arts of healing and empowering to the community of Weaverville. The Art of Feminine Presence is a wonderful way to spend a Saturday afternoon with you and your closest group of girl friends~ If you bring a friend, even, you’ll HALVE the entrance cost to just $10!

But what exactly is The Art of Feminine Presence? And why do you need it? Because being a woman in the modern world is confusing and challenging - how do we express our individuality in an assertive yet feminine way in a masculine driven world? Who can we open up to for support when we need to look strong and kempt in the face of today? Valerie’s technique and exercises will help you find your place in this world in a grounded, strong and feminine way.

When a woman embodies her feminine essence, her whole life is transformed. She becomes attractive, grounded, and sensual. When she walks into a room, everyone appreciates the glow of her feminine radiance. She does not need to project a powerful persona to attract the respect she wants.

 During The Art of Feminine Presence weekly classes nd intensives, the women participating will:

+Feel more comfortable with their sensuality and feel more safe and at ease with receiving attention.

+Access the most attractive force they have within them – their feminine essence.

+Learn a powerful moving meditation that easily accesses profound states of peace and joy, even on the toughest of days.

+Experience more passion in their life – particularly their love life.

+Energetically protect themselves from those who drain them.

+Learn to follow their body’s wisdom and “higher guidance” rather than always pushing to make things happen.

+Look and feel more confident, healthy, and radiant when they walk into a room.

+Own their value so they can share what they do confidently

+Tap into an endless source of creative power

In this day and age, women need to be there, supporting one another. Women empowering women is a beautiful thing; come be part of the next group of women this month and see how you can awaken your feminine essence and transform your life within the safety and comfort of a team.

Happy 4th of July, my Ommies! May your day be blessed with good company, good food and good vibes. So here’s a lifestyle tip for you and yours in the hopes of establishing better communication – how are you R E A L L Y looking at people?

I’m serious, take a step back and let’s start again. Take a breath and think about it – how do you hold yourself towards someone when they’re sharing something? Now, how are you holding yourself as you read this? Are you closer to the screen, maybe the eyes narrowed? Maybe your shoulders are hunched up by your ears or your nose is just slightly pinched up. (Or maybe you’re a posture nut like most of our teachers and are sitting here laughing already anticipating what is coming.)

If that was a little wake up call though – just image how that feels to be on the other end of such a gaze! Let me tell you about a little something called Polyvagal Theory or really just an elaborate explanation of fight-or-flight:

The gist – to be open with others, you need to feel safe with others. Bottom line. However we’re slightly hardwired to be on-the-go, ready-at-any-moment, so to speak, due to our ancestors or being wild, mammalian creatures with more survivalist backgrounds.

So what do we do to feel safe? We share – we eat together, we tell stories, we share experiences, we live together and give advice in order to search for a similar open connection between the person we’re interacting with. And this is the money line here – the first line of defense against trusting them and your safety’s trigger is a person’s stare to test if they are “open”.

The amygdala – a funny little part of our brain that governs a more primal mode of being – is the key player. When you first go to speak with someone, in other words being open with them, this piece does a little check on the other person. It looks to see what’s going on with a person’s pupils. Based on if the listener’s eyes are dilated or not, this piece makes a snap, subconscious decision about the openness of this person and in turn regulates a little of how you’ll go about sharing information and interacting with this person. Think cat eyes versus puppy-dog eyes – a slit-eyed black cat glaring at you from afar from a raggedy, old porch or a cute, golden retriever puppy with soppy, big, black eyes staring up at you from laying in a green patch of grass. I’d take the dog, truly, if I were spilling my guts out.

And no – it’s not that extreme of a black-and-white, but this action happens very rapidly and without your conscious attention to it. If you notice yourself shying away from someone or feeling reserved about what you give to them information wise, check their body language – how are they holding themselves? Are the pupils small, lids lowered just a little in questioning? Do they lean towards you or away from you? Subtle actions speak big thoughts.

When you’re ready, see how you hold yourself. Notice the tendencies you have when you’re listening to someone and the way your body is placed in relation to them – trust me, this becomes a fun experiment whenever you go out if you master the art enough anyways. But it’s always good to step back, reflect and take note.

So what can we do if we’d like to seem more friendly or just less pinched-face? When someone is opening up to you remember that it is an honor and privilege to hold that space for them. Sometimes people don’t always remember what’s on each other’s plate and it’s a simple but beautiful task to sit with someone for 10 or so minutes to help them work through what’s going on in their head. Ask someone to hold that space for you even if you feel comfortable. Keep a soft voice and soft features but explain what’s going on in your heart and you might find yourself a little less burdened.

But hey – I’m not trying to be a bummer, it’s 4th of July!~ That was just wise pieces of advice patched together from a group of wonderful women lately that could probably cradle some people’s minds in a little more ease. That said – go have some fun, whatever that means for you this wonderful day – bring peace with you as you go and know that out there someone loves you very dearly.

With love,

W.Y.S.

So would you all like to know the best kept secret at the studio? It’s Ballet Fit. And it’s every Tuesday from 6:30 – 8:00PM. Ever dreamed of trying ballet but was dissapointed the only classes seemed to be 13 and under? Well Ballet Fit takes a different spin on ballet, an all-levels-friendly approach, whether you’ve practiced long ago or only just thought about it now, we’ll meet you where you’re at and we’ll have fun doing it. Ballet is a discipline of strength and grace, not just flexibility like we all tend to fall into with yoga and dance sometimes. If your yoga’s just not been flow-y enough, come try see how some dance feels in your body!

Here’s a little bit more about the wonderful instructor, see you there :D 

Claire Elizabeth Barratt is an inter-disciplinary artist with a performing arts background. She is the director of “Cilla Vee Life Arts” - an arts organization with a focus on cross-media collaboration. Her work utilizes artistics disciplines of dances, music, text, media, visual and installation art.

Claire has presented her work in venues as diverse as Jacob’s Pillow, the New Yok Botanical Gardens, Black Mountain College Museum + Art Center and Art Basel Miami. She has performed and taught through the USA, Canada, Europe and Japan.

Claire received her professional training in London at The Laban Centre For Movement and Dance and at the London Studio Centre For Performing Arts. Her pre-professional training includes the Royal Acamadeny of Dance and the Royal Schools of Music examinations. She also seved as apprenticeship with Isodora Duncan Dance Foundation in New York.

Claire now uses Asheville, NC as her home-base. Her most recent project was that of co-founding the arts organization The Mission for Temporal Art, with Audio-Visual artist David Linton, in Marshall, NC. She is currently an MFA candidate with the Transart Institute, developing a pedagogy for Performance Art.

Namaste my Ommies :]. I have some exciting news; this past weekend I was hanging out at the yoga center in Asheville for a therapeutic yoga workshop. Can I just say - paradigm shifting workshop, y’all. I learned more about my own practice these past four days than I thought possible. And I’ve also learned a lot about how to help others take their yoga in a more healing avenue.

Therapeutic yoga aims to bring balance to the musculature of the body to support strong, healthy joints and ligaments that will last you a lifetime. Often we’re not even aware of habitual patterns in our movement. Do you hyperextend your knee? Does your head slouch and pull forward? Do you have defined arches in your feet anymore or have the shoes you’ve been wearing for a 9 to 5 been grinding them flat? I’m not even talking about in yoga class, guys, I’m talking about daily life.

People think there’s no art to getting older - it just happens. But after this weekend I believe it’s possible to age gracefully and as my teacher, Joe said, “I want to be able to do it all at 80, I want to have as much range of motion as I have now” and with proper musculature balance and conscious movement to build better, therapeutic habitual movement patterns.

So it’s finally summer, am I right!? Dunno about y’all, but I am freaking out in happiness. The Florida girl in my soul will never go away, haha! I’m all about celebrating the summer and enjoying the long days. But this month I want to start incorporating a different kind of celebration - one for the joints!

This month my Beginning Hatha classes will be focusing on the hands and wrists and what we can do in our yoga practice to start building better patterns to take offhen move into a flow where we work to bring conscious  the mat. We’ll break down a few poses and look at proper hand placement for your unique body and then move into a conscious-practice flow to sink what we’ve just done deep into the very joints. :]

My hope is to guide you to a place of balance in your yoga practice that can be more than just something done once or twice a week - this is stuff we soak into our whole lives!

Much love, y’all. See you in class. Let’s work together to build a healthier Y O U !