A Message from Helena on Gratitude!

This year has been one of incredible transformation for myself and the whole studio. When I have the opportunity to sit back and reflect on the growth and development that has occurred all around me I am incredibly grateful to be witness to it all. On a day to day basis, it is very easy to overlook the wonders of your own life. We tend to dwell on the negative things going on around us, we let the small things bring us down and consume us with worry, fear, anger, regret and doubt. When I look back at this year, the studio hosted their first 200 Hour Yoga Teacher Training program and we are about to host our second. I recently became a Lulu Lemon Ambassador and community partner. My niece turned two and her loving nickname for me is "B". Yoga in the Park this summer introduced me to so many new and wonderful souls. I have the incredible support from a dedicated team and the unconditional love from family and friends. The sun is shining today and you know what, all is well! This short reflection allows me to see that I am on track, producing good in the world where I can and am able.

This weekend, I encourage you all to do a similar reflection. What do you have to be grateful for, what are you proud of, what can you continue to do to enrich your own life and the lives of others? This exercise is an opportunity to check in with yourself, acknowledge the good, recognize the great or even explore an area of your life that needs more mindful attention. Give thanks for all that is whole and happy in your life and take time to enrich the areas that could use more love.

Also, a million times thanks to each and everyone on of you who continue to support my dream and believe in the community at In Fine Feather Yoga.

Love and Gratitude, Helena

A Message from Kiah. The Important Thing Your Yoga Practice is Missing

We hear this word all the time in yoga classes, but what does it actually mean? Mindfulness.

In a literal sense, most people consider mindfulness to be a sort of state of being or may relate it to meditation. In the context of this article, I mean it in the physical sense. I’m talking about body awareness.

I can’t tell you how many times I’ll watch students get into a pose I’ve instructed and look physically uncomfortable or even in pain. It drives me nuts, especially because I very deliberately offer modifications and say things like, “Just because I’m demonstrating this does not mean you should be doing this, especially if [insert contraindications/bad sensations here].” And then there are the students who demand I spike the heat in my hot classes so they can sweat and feel like they’ve done a lot, even though they practice sloppily and fail to get the most out of each pose. Yes, sweat is an indication of physical effort. But when the room you’re in is pushing 110°F, you’ll be sweating when you’re on your back in savasana.

Mindfulness is one of the best things a new yogi can develop to improve his or her practice faster, however even some long-time practitioners don’t practice mindfully. For those who come to yoga to aid physical ailments, this is going to ensure you don’t exacerbate an existing issue. For those taking yoga classes for fitness, it is going to allow you to get the kind of exercise you’re craving even if your class does not involve any advanced poses or vinyasas.

Next time you’re in class, pay extra attention to the sensations you’re feeling in the body. If there is any pain or discomfort, you should be adjusting or grabbing your props to support yourself in your pose. Listen to the cues your instructor is giving you and always assume he or she is directing that cue at you specifically — most instructors cue to what they are seeing in front of them, which means that correction very well could be intended for you. If it’s not and you still try to correct it, you’ll only become more familiar with how that pose should feel. And if something your instructor says doesn’t resonate with you make sure you talk to them about it after class. Asking questions gives you the opportunity to get some more in-depth information and is a great step to ensuring you’re practicing better and safer.

Check out my top three tips for getting mindful in your yoga practice:

1. Arrive to class ten minutes early to stretch and move on your mat. Take some time to open areas that feel tight.

2. Sit in Easy Pose (Sukhasana), with legs loosely crossed. If your lower back starts to round, place a block underneath you for added support. Rest your hands on your knees or thighs and get as tall as you can through the crown of your head without losing the natural curves of the spine. Take a few deep breaths and begin to scan the body from the crown of the head to the feet, taking note of how you’re feeling.

3. Tell your instructor about any pain or injuries you have recently been experiencing. If they know what you’re working with, it is a lot easier to suggest modifications in class that will benefit you specifically. This is especially important if you are new to yoga.

Meet our Community Partner, The Doula Tree!

At In Fine Feather Yoga we want to ensure that our students have the resources available to them to maintain a healthy and whole lifestyle on and off the mat. Throughout pregnancy women have more specific needs to guide them through this really transformative experience. We want to introduce you to The Doula Tree, one of our community partners in Hamilton. At the Doula Tree they want to provide women and families in the Hamilton area with labour and postpartum support. Here is some more information on what a doula is and how they can provide you with support through this incredible journey of child birth. See the Doula Tree online HERE and contact them for any additional information. T: 905-869-2069 E: thetreedoulas@gmail.com

What Is A Doula?

Provide physical support:

As a trained Doula, we have endless comfort techniques to use with you during labour.  These may include massage, position change, walking, swaying, slow dancing, breathing techniques and mindfulness.   We will happily show your partner or loved one all of these techniques so they can support you in the best way possible.

Connect on an emotional level:

We are here to remind you just how fierce you are, in your moments of self-doubt.  We want to talk about your fears and concerns before they happen so you feel confident along your journey.

Share information:

Sometimes this process can be really confusing.  We are here to ensure you feel comfortable with your decisions by proving you with any information and resources you request.  You’re steering the ship while we navigate the sails!

Join your team:

We work with your care providers including midwives, doctors, nurses and all other medical staff you may have present during this experience.  We recognize them as the medical experts and respect their advice.

Believe in your plan:

Whether you wish to birth at home or at the hospital, breastfeed or formula feed, vaginal or caesarean birth – we know you have made the right choice for you and we want to be a part of that! We will always offer our judgement free support because it’s your body, your birth and your baby.

Provide continuity of care:

From the moment we join your team, you will receive phone and email support whenever you need it.  When we are closing in on your expected due date, we will provide 24/7 on call care.  We will join you at home or at the hospital when you are in labour and stay with you in the postpartum period.  Once you and your precious bundle are back at home, we will meet with you again to answer any questions, tidy the house, make you lunch, boil some tea or care for your newborn so you can get some rest.

Never leave you hanging:

If for any reason I cannot attend your birth, you will always have another trained, compassionate Doula to care for you in the way that you deserve.  You will have the opportunity to meet throughout your pregnancy if you choose to.

A Testimonial from YTT Graduate Meaghan Bell!

Everyone has a story about how they came to find and love the practice of yoga. Can you remember the first time you rolled out your mat? Can you remember how you felt, emotionally, physically and mentally before, during and after your first practice? Looking back on that journey, how has it changed? How have you changed? How has your mind, body and soul changed? I began practicing yoga in 2007 but did not come to form a regular consistent practice, until 2012. For me, yoga was my self-care activity, nourishing my mind, body and soul, fostering mental, emotional, and physical wellbeing. In 2016, I found myself in what I refer to as a dark season of my life. During that time, I craved yoga more than I ever had in the past, desperate to find some balance in my life again and restore my overall wellbeing. I wanted to immerse myself in the practice and reap the benefits; I wanted to focus on me. So I enrolled in the yoga teacher training program at In Fine Feather. The course has transformed my yoga practice in so many ways, and has resulted in a journey of self-discovery and self-compassion.

At the time of enrolling, I was familiar with the Sanskrit term, asana, meaning the movement of the body or the poses of the practice. Since taking this course, I have gone back to the very beginning, to the foundation poses, finding the correct alignment in my body first, before exploring more advanced variations of the pose. At first, poses I have done for years, felt foreign to me. I now know that to receive the maximum benefit of any pose it is not how deep I can go into that pose or what advanced variation I take, but correct positioning and alignment while in that pose. For many poses this means the use of props; the use of props alone have helped lengthen, open and support my body exactly where it is needed. Now starting with a solid foundation and correct alignment, I am receiving the full benefits of the poses, and my yoga practice has advanced faster in one year than it has since I started practicing. I know understand which poses are challenging for my body and why (i.e. tight hamstrings), and what poses will benefit my body and help overcome these challenges. My own awareness of the physical movement of my body, has created a more mindful, intuitive, safe practice.

The asana is only one part (or limb) of the practice of yoga according to Pantanjali’s yoga sutras. The sutras, contain the eight-limbed path, a “guidebook” for daily practices to nourish and cleanse our own mind, body and soul, bringing happiness and peace into our lives and perhaps one day, enlightenment. Most of us are familiar with asana, but the practice of yoga extends way beyond our mat, into our daily lives. The philosophies behind this practice are worth exploring, not only to gain an understanding of this ancient tradition and how it has changed over time to what most of us are familiar with, but to make sense of the dialogue that comes with the practice and how that might translate to your own life, bringing about self-discovery.

In addition to the asana, most yogis are familiar with the Sanskrit term, prana, meaning energy or life force. One way to restore prana is through breathing exercises, in a practice known as pranyama, another of the eight limbs. The breath, is a constant, often used as an anchor or focus to bring us into the present moment. The awareness of the breath is often practiced through meditation. As global awareness of mental illness increases, mindfulness and meditation practices are gaining popularity. And rightfully so; meditation has been shown to decrease blood pressure, assist in times of anxiety, calms the body, relieves stress and can help prevent relapses of depression. Not to mention, having a fellow yogi lead you through a loving kindness meditation, or a room full of yogis chanting in Sanskrit, reverberates deep. There are many forms of meditation, that you may not have been introduced to before, worth experiencing, as I am sure one will speak to you and you will carry it with you, and return to it.

What happens when you combine the knowledge around the philosophies, the movement and the meditation that make up yoga, with your own passions, experience and voice? That is what is discovered when you complete the course, with the final module. Since taking the yoga teacher training certification course, I am living yoga the best way I know how. Although, I am not teaching yoga within the community, I have developed a passion for mindfulness and hope to share that passion with those around me. I am living mindfully, with my breathe as my anchor to the present moment, and with intention and self-compasion, trying to be the best version of myself. I am doing this for myself, and my own wellbeing, and for those around me, in my inner circle and those in the community. I am filled with passion and joy, excited for my yoga journey ahead.

Whether you take one module or all four, I am confident that your awareness, your way of thinking, the way you see the world and the way you practice yoga will change in a positive way, and take you on your own journey of self-discovery.

Namaste, Meaghan

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