Anyone Can Do Yoga, by Amy Gowling!

For the last few months, I have been teaching chair yoga classes at In Fine Feather Yoga on Mondays and Thursdays at 12:00pm. I thought I would share some of my experience in teaching this class through what I have observed. June is Senior’s Month. Initially I was going to write about the exciting topic of fall prevention (yes, for health promotion nerds like me fall prevention is an exciting topic!) but decided to write about Yoga instead. Why Yoga and why I recommend it especially to individuals of all ages. As a Recreation Therapist I’ve recommended yoga to a wide variety of people for the researched physical and mental health benefits. In my opinion seniors have the most to gain from a regular yoga practice. Increased strength and mobility; pain management; reduced stress, anxiety and depression; better focus; better balance (ie: fall prevention!); and reduced blood pressure are just a few of the benefits.

There’s a stigma that yoga is about being able to twist yourself into a pretzel or stand on your head, that you have to be flexible and athletic. Not true! Anyone can do yoga!!

Stop for a minute, close your eyes while you take a deep breath in and a slow exhale out. Notice how you feel. There, you just did yoga! Yoga is about tuning into your body, your breath and your mind.

If you’re interested in trying out a class, here are some pointers to get started:

~Check with your health care provider(s), let them know you’re interested in starting a yoga program, and find out if there’s any limitations you need to consider.

~Find a class that is right for you. While anyone can do yoga, not every class is right for everyone. Classes can vary from an intense work out in a hot room to a lying down meditation. Look for words like Intro, Gentle, Chair, and Beginner.

~If you have concerns getting up and down from the ground try Chair Yoga.

~Talk to the Yoga Instructor! Tell them about any physical limitations or health concerns you may have.

~Invite a friend to come with you. Going together can help with some of the initial nervousness of trying something new and you can motivate each other to stick to it.

~Exploring mindful movement while challenging your strength, balance and focus is part of the yoga practice. Knowing when not to do something is just as important. Listen to your body. If the teacher is instructing a movement or pose that doesn’t feel right for you, don’t do it.

A safe and easy yoga practice you could do right at home is a Gratitude Journal. Spend 5 minutes a day (or more!) writing down what you’re thankful for in that moment then pause and notice how you feel. It’s that easy. Try it as you start out your day to uplift you and set your tone for the day, or at the end of the day before bed as an aid for lowering stress hormones and promoting better sleep.

I’d like to express my gratitude to for all the wonderful people is this neighbourhood and I would love to see your first introduction to yoga be with me on Mondays or Thursdays at 12:00pm. Even if you are recovering from and injury or looking to get back into the practice, this would be the place to start. You can reach me by email at: amyg.rt@gmail.com, I am happy to answer any questions you may have about making yoga a part of your life. Namaste!

Amy

A Testimonial from our Recent Graduate and New Instructor, Meagan Santa!

For the past nine months, anytime someone asked where I was or where I was going, my response was yoga. Whether it was filling my weekends with yoga teacher training, energy exchange, or taking classes, I was soaking up all the information I could, putting all the pieces of the yoga world together and growing on my mat. One of my favourite parts of yoga is “what happens on the mat……” doesn’t just stay there- it makes you a better person, you begin to take up more space in your community and you find the courage to teach & inspire. My practice has evolved substantially since I began to learn more about the structure of each pose, how the anatomical body works, and the many modifications. I even took my practice off the mat to unlock more of the mental benefits of yoga; like finding value in The Four Agreements and bringing more mindfulness into my life. I took extra time to converse with my body and make decisions throughout my practice in alignment with what I needed each day. I found myself in more gentle classes and exploring other types of yoga I hadn’t yet tried. I was interested in teacher’s styles and where they drew their inspiration from each day. Every class is different! Before I started yoga teacher training, I didn’t really grasp how many possibilities there was to explore and the training only got me more curious to learn.

The more I learned, the more I shared. So many traditional philosophies, creative yoga poses and meditation techniques were introduced to me within the four modules. I started inviting my family and friends to join me in yoga classes and I made greater connections even with them. The community of students I spent time with each weekend were inspiring and like our instructors said, we’d feel like a little yogi family by graduation. Saturdays and Sundays were spent surrounded by bolsters, blocks and notebooks, sharing snacks and sipping endless cups of tea and coffee. It was basically 200 hours of unforgettable yoga camp! I learned the importance of surrounding myself with like-minded individuals and conversing about topics we cared deeply about.

One of the most rewarding experiences, was finding the courage to teach my first flow class. By that time we had built a very safe and encouraging space. We took turns stepping out of our comfort zone, using the opportunity to grow and develop while also identifying what type of teacher we wanted to be. Each of us had a different story and reason for committing to each module. Not all of us aspired to be teachers, some of us wanted to deepen our practice, learn about the body’s anatomy to be safer in practice, develop techniques for meditation, string together our own yoga sequences for a home practice or understand where yoga emerged and how its evolved. But we all shared one common reason for showing up each week, a passion for the practice and a hope to bring the benefits of yoga into a larger community.

So my advice this summer is to go explore, go find your people, go try something new that requires courage, and share your love for yoga with the community. If you feel a calling to deepen your yoga practice and do a little soul searching, yoga camp is where I suggest you start. The adventure begins this September and I'll be there again volunteering because of my pure passion for this course!

Namaste, Meagan Rose!

A Message from Community Member Reanna!

My Journey with In Fine Feather Yoga! I can distinctly remember an experience I had as a child, asking a new kid at school “Hey do you want to be my friend?” and being totally stoked when that answer was “Sure, let’s hang out at recess!” The simplicity of making friends when you’re young is nothing compared to how awkward and uncomfortable it might feel as an adult. So when I was a 26 year old moving to the big bad city of Hamilton from small town Niagara Region, I wasn’t sure how I was going to be able to meet people. Moving to Hamilton to be with my partner has been one of the best decisions I’ve made, but I was definitely hesitant about leaving behind all of my family and friends for an unfamiliar city filled with people I didn’t know. It was an easy decision to find a local yoga studio, because I already had got my feet wet with the practice back home and was starting to love it. Plus, I figured it would be a great opportunity to meet some like-minded individuals.

In Fine Feather wasn’t the first studio I tried in Hamilton, but it was the first one that I felt truly welcomed as part of the community. From the desk staff remembering my name on only my second visit there, to the studio owner being so glad to meet me after seeing my name come up on some recent class schedules and workshop sign-ups, it was truly a warm and inviting atmosphere that I knew I wanted to be a part of.

Making friends at the studio was easy. After seeing some of the same faces in multiple classes and being part of the 30 Day Yoga Challenge with a group of yogis, I was feeling like an important part of the IFF community—a feeling that I didn’t always get from other studios.

After completing the Challenge in my first few months at the studio, I knew I wanted to join the community in a big way. I was thrilled when Helena agreed to have me join the team as an Energy Exchanger; this meant I was able to continue growing in the practice I loved and also continue meeting new people and building lasting friendships.

The people at In Fine Feather, whether it is the instructors, energy exchangers, or students, have all been an integral part of why I keep coming back. I’m happy to say that I have made friends throughout my journey with IFF and will continue to make more, as the community seems to make it so easy.

Thanks to all the wonderful beings I’ve come across in the studio for making this transition a smooth one!

Your Friend, Reanna

A Student Testimonial from Kate!

I have been practicing yoga for several years now and there is something about IFF that is really special to me. I love the feeling that I get after a busy, stressful day and coming to my mat to unwind and do something good for my body and soul. The studio has a real sense of community feeling to it!

And it is definitely difficult to find a studio that offers so many community classes, which is exactly what I was looking for when I started coming here. I have been coming to IFF for over a year now, and it brings a calming aspect to my life. I moved to the east end of Hamilton last year for several months as I was renovating houses, and I wanted to practice yoga and become involved with the Hamilton community. I plan on getting my yoga teacher training before the end of this year, and I was looking for a place I could deepen my practice, and a place where I felt comfortable going on a weekly basis. Affordability was a big thing as well. Coming to practice yoga here makes me extremely happy and leaves me with a strong feeling of belonging and wellness. I especially love coming to Helena’s Wednesday evening classes where the class is packed and full of positive vibes. I enjoy giving back to the community as well, and really appreciate the fact that the community classes offered are pay what you can. IFF makes practicing yoga and feeling connected available to a wide range of people, and I have been trying to spread the word about this beautiful studio as often as I can.

Since moving to Hamilton last year, I have travelled quite extensively. I moved to Europe for several months, came back for a wedding, was off to Europe again, and then down in Central America for several weeks before returning back to the GTA. For the past several years, I have moved around constantly and my favourite part about coming home is the familiarity of the people and places. After living in several different countries, returning home to a solid base and community is important to me. I love seeing my old friends and family, frequenting authentic little coffee shops, restaurants, and doing my favourite hikes. IFF is now one of those favourite places too. I often come home in different states and moods, with exciting new plans, or panicking about where I am heading off to next. I can depend on coming back to IFF to gain a sense of clarity, mindfulness, and belonging. I plan on being as involved as I can be with this studio. As long as I am a part of the Hamilton community, I will look forward to being a part of the IFF community. I do appreciate the feeling of connection and familiarity that I get as I enter those doors and come to find stillness and a sense of peace on my mat. Thanks for being apart of my journey and to everyone who makes this space as warm as it is everyday!

Namaste, Kate!

A Message from Helena. The Time is Now.

I feel like its been some time since I have been able to sit and write my thoughts. Which I think is a sign that this past year has flown by and so much has happened. Looking back so much has been achieved and accomplished, but while moving at this fast pace, so much else has been brushed off to the side, forgotten about or neglected. This isn't a good or bad thing at all, certain aspects of my life just seemed to take priority and required the most of my attention to be nurtured this year. I observe the last year; my niece is almost two… already!!!!! She is the light of my life and hanging with her and my sis is the best thing ever. I am completing my first Yoga Teacher Training at the studio; which is a huge accomplishement for myself, the students and the staff. We launched a new schedule in the fall and have brought on some amazing instructors. We've had so many fun seasons from yoga in the park to yogis in the city. In Fine Feather is growing all the time with the support of this community, our dedicated staff and passionate students. I truly can not express how grateful I am to have all of you surrounding me and encouraging me all the time.

Time does goes by fast, the studio is almost 4 years old! It is really important to be healthy and whole to appreciate and be present for this time; to make space for proper rest, healthy eating, nourishing yourself and being surrounded by people who enrich your soul. Somehow I have been so focused on the needs of the studio these past few years, my commitments to appreciating this time have seemed to take a back seat. This is a hard thing for me to admit, but recognizing that something needs to shift is an important and realistic lesson as a small business owner. Seeing as it is a new year and all, this time for reflection has allowed me to acknowledge it is time to achieve greater balance in my life too.

I have big things planned for 2017 in terms of personal growth, recommitting to my practice and time on the mat. Scheduling time for myself to eat well and to read inspiring books that have been sitting on the shelf getting dusty for years. The time is now, when I grow and train, I return to the studio feeling rich with knowledge that I am bursting to share. My niece Heidi will only be two once and I want to be there for her, to share and make memories with my mom and sister.

After reflecting on the past year my only wish for next year is to continue to spend time with those that I love. In fact spend more time with them. It's so important that we take time to be with people who offer us true love, friendship and bring out the brightest and best within us. In 2017 I hope to continue to nurture healthy relationships with family and friends; doing healthy activities and creating soul warming memories. I am grateful that I took some time to acknowledge that THE TIME IS NOW for these shifts to take place.

I share all this with you as an invitation to ask yourself, what is on your back seat waiting to be picked up and discovered? New years should be for new opportunities and reconnecting to a space within us that is waiting to be awoken. What can you do to feel more whole and balanced in your life? What areas are you neglecting that need some nurturing? These are important questions to ask and I find journalling always helps me to sketch out my thoughts and establish healthy steps forward. I am looking forward to the shifts and changes that await us all this year.

Thanks again for your smiles and laughs and love for Gus and love for yoga. The studio continues to be my happy place every day.

Love and Gratitude, Helena

A Message from Helena 'Ambition is in our Blood'

In Fine Feather Yoga was recently asked to be apart of a video for Hamilton Economic Development. The video has just been released and almost brought tears to my eyes. I was honoured that I was asked to be involved in the video and to be recognized as a small business owner in Hamilton. This video is a reminder of why I decided to open a yoga studio. I love yoga beyond words, but I also love this city; 'Hammer Town', 'Steel Town'. I opened In Fine Feather Yoga studio 3 years ago. I am so thrilled to say that after 3 years everyday has been an adventure, a learning opportunity and a chance to create real change in peoples lives. I specifically wanted to open my yoga studio in this city because it is my home town and my heart is invested in the growth of this city. I grew up in the Gage Park area and I really felt passionate about investing in this community. I could feel a shift in the neighbourhood and an emerging and vibrant culture. My personal yoga practice has created so many positive shifts in my life and as an instructor I wanted to share this positivity with a neighbourhood I already love. This video mentions so many things that inspire me to teach and be apart of this city everyday. Please watch the video and share it with as many people you can, so all of us can participate in the growth, happiness, health and wholeness of Hamilton. Inspiration gives birth to more inspiration. Thank you for being in the In Fine Feather Yoga family, investing in my dreams and for contributing to a brighter and more vibrant city.

Watch the video HERE. Hope you enjoy!

Love and Gratitude Always, Helena

A Message From Helena. Milestone Moments.

I truly can't believe what an epic year this has been and will be for myself and In Fine Feather Yoga. I am blown away with how fast three years have gone. Since opening the studio I have experienced an insane amount of growth both personally and professionally. Opening the studio showed me my strengths, my determination and my passion, but has also challenged my weaknesses of commitment and spontaneity.

I feel as if this year, with turning 30 and all, I am able to see the incredible balance and stability the studio has given me. I wake up everyday to do what I love more then anything, but also what makes me tired and worried at night. Owning a business sometimes sounds like and feels like having an infant.The love is unconditional, but the worry and the hope that they grow big and strong never goes away. Even as a family unit, I am so proud of what we have all created here, I am blessed that all of our energy continues to nourish the studios growth.

This is the first year of our Yoga Teacher Training program and I am honoured to be hosting this type of continued education for students. Teacher Training was a very powerful life changing exeperience. My entire being completed shifted after the course. It encouraged me to pursue my dreams and live my life from my most authentic space. The studio is also launching a full new fall schedule to bring in more styles and teachers! We have a growing family! This is all so big and important to me!

I hope that over the next year I can continue to create an environment for the best training, that facilitates self discovery and healing. I feel great about being 30 this year; moving into a new decade with the knowledge I have acquired and eager to learn and share more.  Life can be tricky, confusing and challenging sometimes, but remember that with every moment there is an opportunity for learning and understanding. Keep following your dreams and sharing your passion. The journey, with the all struggles is worth every second at the end of the day. I couldn't be more grateful to everyone who has guided me here and continues to inspire me.

Love and Gratitude, Helena

A Message From Helena. Moment by Moment.

Hello Fellow Yogis, It has been a while since I have connected with a written reflection and I can honestly say I have been on my own path to discover and journey to learn this summer. It is nice looking back now at the experiences I have had, how I have let them integrate and what the greater shifts have been for me over the last few months. After some weekends away with family, yoga training and a super fun music festival, I felt more connected to my practice, to the people I love and to environments that support happiness and create joy. I didn't want this contentment to end and then I realized it doesn't ever have to. Don't let these moments pass, recreate them and enjoy every moment. DO more of what makes you feel alive and whole.

If you have been in my classes lately, I have been talking a lot about mindfulness and being present in the moment. Mindfulness means maintaining a moment to moment awareness of our thoughts, feelings, bodily sensations and surrounding environment. To life from this space you are able to experience the joy and good in everything. You can then also begin to experience each moment as an observer without judgement but rather from a place of acceptance and understanding. This is a really peaceful place to live from. This has been apart of my daily practice. Observing it through the asana postures but in my mind as well.

Especially over the last few weeks over summer, feel the sun on your skin, the cool wind, sounds of the birds, smell of the flowers; do what makes you happy. Be with people who make you smile, read books that engage your mind, move in a way that channels your energy, listen to music that makes your soul dance. The best way for growth is to do your best to enrich the moment you are in now. It is the only one that prepares us for the rest.

I am really encouraged and excited for the emerging mindful yogi  community in Hamilton. I can't wait to see what moments we create this weekend at Yoga Fest and A Midsummers Dream. Good vibes only create more good vibes. I hope to engage with all of you soon and it is always with gratitude that I share with each of you.

Namaste and Love, Helena

Summer Festival and Outdoor Yoga Schedule!

Meet the Markers on Ottawa StreetDate: Saturday July 9th Time: Outdoor Yoga Class at 11:00am Location: Parkette on Ottawa St N. Cost: FREE

This is a great opportunity for you to meet and interact with all the different Shop Owners on Ottawa Street. Not only will In Fine Feather be hosting a FREE Yoga class, we will be showcasing all of the merchants on the street with workshops, demos and giveaways.

Hamilton's World Music Festival Date: Saturday July 16th & Sunday July 17th Time: Outdoor Yoga Classes at 2:00pm- 2:45pm Location: Gage Park Hamilton Cost: Donation Based Class

In Fine Feather Yoga is very excited to be at Hamilton's World Music Festival this year Gage Park! We are hosting two free yoga classes on Saturday and Sunday at 2pm. Music from all over the world, Yoga and good vibes! This event is going to be so much fun! The class is beginner friendly, just bring a mat or a towel to practice on. See the Facebook event HERE or the website HERE for more information.

Yoga Fest and A Mid Summers Dream Date: Saturday August 20th Time: 3:00pm Location: Gage Park Cost: FREE

YogaFest is a conscious movement, celebrating unity & inspiring mindful living. We create a space for self-expression & self-realization. Experience a magical environment with all day yoga, health & wellness, workshops, local sustainable businesses, music & the arts.

Christie Lake Harvest Picnic Date: Saturday August 27th & Sunday August 28th Time: Outdoor Yoga Classes TBA Location: Christie Lake Dundas Cost: FREE

Details on the festival TBA!

A Message from Shelley Gordon! Spring into Spring!

Spring into Spring with a few simple changes. Spring is a time of change, a time of growth. One of my favourite quotes is shown above - "If you change nothing, nothing will change." And the biggest reminder of that is the changing of the seasons. With winter ending and spring arriving comes longer days, fuller trees, birds singing, new flowers and more happiness in general.

Notice the rhythm of these spring days and let them encourage you to develop your own rhythm in tune with the spring months. I suggest a daily ritual that you can keep up for the next month or two. So think about your schedule, your lifestyle and be honest with how much time you can dedicate to your new spring rhythm. Here's a couple things that might work for you;

- meditate every morning for 5 - 10 minutes - perform 5 sun salutations every day before breakfast - add a green smoothie to your breakfast each morning (I've included a recipe for a Spring Detox Smoothie below!) - read for 30 minutes before bed every night - go for a brisk 30 minute walk at lunch time

Of course, you'll definitely want to keep up with your in studio yoga practice. I was talking with a newer student this weekend and she mentioned the amazing changes she's experiencing in her body and practice after only a couple months at the studio. She attends classes a few times a weeks and knows that the routine of being in the studio and on her mat are making a positive change in her life.

With the sun rising earlier, maybe you'd like to get to one of our "Sunrise Yoga" classes at 6:30am? It's a great way to start your day every Monday with Jackee and Wednesday with Brittany.

If you want to kick it up a notch this spring, perhaps you can try one of my Fit Flow classes on Tuesdays at 6:30pm & Saturdays at 8:30am or Tim & Helena's Level 1/2 Classes on Mondays at 8pm. If you're looking to sweat & challenge yourself to grow - these are the classes for you.

Perhaps you'd like to welcome spring with a slower pace? Try Kiah's Slow Flow at 10am on Sunday mornings or Natalie's Gentle Class on Sunday nights at 8pm. Both of these classes are a great way to wind down from the week and recharge you for what's to come.

Let's embrace this spring with a beautiful spring yoga practice from one of my favourite online yoga resources - Ekhart Yoga. I love Esther and the knowledge she shares here in this video about how to transition from winter to spring with simple changes and a short practice.

If you love Esther like I do, please check out her website.  www.EkhartYoga.com

SPRING DETOX SMOOTHIE A healthy smoothie full of naturally detoxifying veggies and fruit to help you feel great this spring.

INGREDIENTS: - 1 cup green tea, chilled - 1 cup loosely packed cilantro - 1 cup loosely packed organic baby kale (or another baby green) - 1 cup cucumber - 1 cup pineapple - juice of 1 lemon - 1 tablespoon fresh ginger, grated - ½ avocado

INSTRUCTIONS: Place everything in a blender and blend away! And here's the link to the recipe - just in case you want to make it again and again. http://helloglow.co/ spring-detox-green-smoothie/

Here's a picture of the lovely tulips growing in my garden. They remind me again of the transformations that happen in the spring. How new life appears, full of beauty and new opportunities. I hope as you spend more time on your mats, you begin to notice changes and transitions within yourself and within this amazing community at In Fine Feather Yoga.

Happy Spring and see you on your mats! xoxo Shelley