The 8 Limbs of Yoga by Helena McKinney

I am inspired to share more behind the philosophy of the yoga practice. Yoga has purpose beyond the physical asana/movement to transform our overall life perspectives and increase our capacity to have contentment. Let’s explore the 8 Limbs of Yoga, which have greatly deepened my understanding of the practice.

The Yoga Sutras of Patanjali were written between 1700-2200 years ago and this ancient text provides us with an 8 fold path to living a Yogic life. This text gives us with a framework for the Yoga practice, for understanding the inner workings of the mind/body and serves as a blueprint for experiencing peace. We are going to explore the first two limbs of this 8 fold path. Neither of which are asana or movement based. I encourage you to look deeper into these two limbs through self-reflection and make greater connections on how we apply these principles to our lives and our practice. Each limb is in Sanskrit, but I have offered translations and descriptions based on my understanding of each. Perhaps read them slowly, or one to two a day. These first two limbs had the capacity to change your life.

Yamas

Principles of right relations to the world, universal ethics and morality. There are five Yamas or behaviors to be practiced as part of daily life; intended to purify human nature and contribute to the health and happiness of society.

Ahimsa

Compassion for all living things. Non-violence, non-harming to any creature or living thing. Awareness of our actions, our speech and thoughts. This also means expressing kindness, compassion for all life and things. We adopt a consideration and responsibility to do no harm. We practice constructive speech and understanding.

Satya

This is our commitment to truthfulness. To speak the truth on all occasions and to practice honesty even with ones self. To be more virtuous in our thoughts, speech and actions. Be more considerate with how we communicate, do not lie and communicate without distorting things.

Asteya

Non- stealing. Do not take what does not belong to us. This refers to the taking of someones belongings, thoughts, energy, trust and space. We do not take what has not been given to us freely, including being more conscious of others time and attention.

Brahmacharya

Sense control and moderation of senses. Traditionally suggests abstinence and celibacy in a sexual manner, but also refers to withdrawal from senses of desire. Practicing this control or moderation helps to build up and maintain our highest level of vitality. Stepping away from over-indulgence on all levels, food, sex, lust, activity, pleasures. To foster healthier relationships with all of these aspects of life.

Aparigraha

Means to take only what is necessary, to not take advantage or act greedy. To only take what we have earned or need as to not exploit anyone else. This implies, letting go of our attachments and trusting that the universe is abundant and will provide and support us. Non- attachment to material things and possessions, avoiding excessive consuming.

Niyamas

Personal observances, rules or laws prescribed for right relations to self. Adopting these five Niyama principles creates a structure for living with a clean and moral soul.

Sauca

Meaning purity and cleanliness both internally and externally. Outer cleanliness refers to bodily cleansing. Maintaining a healthy appearance, daily washing and bodily cleansing habits for the skin. Purifying the body also involves good diet, healthy food and clean organs. (Asana and Pranayama as a means to cleansing) This Niyama also looks at pure thoughts free from anger, hatred, passion and lust. (Meditation)

Santosa

Contentment. Feel content with what we have. To be at peace within and happy with ones lifestyle regardless of the difficulties. Accepting that there is a purpose to everything and to be content with ones process of growth. To make the most out of everything by practicing gratitude and acceptance regardless of what the situation is.

Tapas

This is the disciplined use of our energy or disciplined use of our spiritual fire. When we are able to pay attention to what we eat, attention to thoughts, restraint or moderation to desires we literally heat up the body with our own fire (tapas). It is the internal practice of keeping body/mind fit to handle inner/external urges. This connection to disciplined fire helps to burn up other desires that keep us from reaching total union.

Svadhyaya

Self study, self inquiry and examination. This includes any activity that cultivates self reflective consciousness. To intentionally find more ways to increase self awareness and over come personal limitations through continued learning, devotion, scripture, texts and prayer. Self study and increased knowledge translates to greater self awareness.

Ishwara Prandihana

Celebration of the Spiritual. Traditionally, this is the recognition of the creator. An understanding or surrendering that all comes from the creator, through the creator and we recognize our role as part of the creator. It encourages us to set time aside each day to honour that there is a larger force then ourselves, that is guiding and directing the course of our lives. This is the practice of letting go and cultivating faith, dedication and serenity.

We highly recommend journaling any thoughts or ideas that come up when reading these. We speak about this in depth in our 50 Hours of Philosophy & The Evolution of the Practice included in our 200 hour Yoga Teacher Training.

With peace and love,
Helena.

Getting Back Into the Flow by Meagan Santa

Make the Transition from Summer to Fall with Ease!

The end of summer usually brings a melancholy feeling. There’s the excitement and anticipation of what autumn brings (cozy sweaters, pumpkin flavored everything, fairs) but also the end of those free-spirited warm months. It’s not a surprise we often fall out of routine and struggle to get back into the flow state this time of year. I’ve compiled a few suggestions to make the transition easier.

The Flow State

To begin, according to positive psychologist Mihály Csíkszentmihályi, the flow state is a “complete immersion in an activity.” It’s “being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you're using your skills to the utmost.” By implementing any of these suggestions, my hope is it’s easier for you to find yourself back in a flow state with less worry and a lot more ease.

Raise Your Vibration

1. Raise your vibration by doing something you love and truly enjoy for at least one hour a day. This activity will immerse you in the flow state and/or keep you present. Going to a yoga class, listening to music and cooking, working towards a goal, reading a good book, coffee with a friend, painting, meditation, working out, etc. Ensure that this activity is beneficial for your body & mind. Watching an episode from your latest Netflix show may be enjoyable but it isn’t necessarily going to raise your vibration.

Gossip & Judgement

2. Avoid the gossip, don’t fall into the habit of judging and/or comparing yourself to others. Instead celebrate the good times summer offered, be compassionate of the struggles other may be going through, don’t assume others have it easier or better than you and stay in your own lane! Judgement and gossip will only cause you to feel negative. If you are interested in deep diving this topic, check out Gabby Bernstein’s article here. “I believe that judgment is at the root of all our problems, from the pettiest disagreements to the most catastrophic world events. Our belief that we are separate from one another leads to gossip and bullying as well as deep divisions and violent hate. Healing judgment is extremely urgent right now.”

Scheduling & Communication is Key

3. Simplify your schedule by planning ahead. This will give you time to access your week, prepare, schedule time for yourself to rest/recharge, ask for help, etc. By doing so, you are also encouraging clearer communication to those around you, family, partner, etc. Set yourself up for success by making this a Sunday night ritual followed by an act of self care. No one wants to start their Monday off feeling frazzled and unprepared.

Meal Prep to Save Time & Money

4. Meal prep! If you practice yoga, there’s a good chance you are mindful of your health. Nutrition is a major component to being healthy, feeling energetic and avoiding unnecessary stresses that come up when we are “hangry.” It doesn’t matter what day of the week you do this- although Sundays usually make the most sense. My favourite meals to prep that are quick & yummy include smoothies, soups, wraps, stir frys, cut up veggies, grab’n’go fruit, trail mix, and oatmeal/overnight oats. Imagine family dinners with half the stress and zero confusion as to what to cook, early mornings with a nutritious meal ready to go, and healthy snack choices. This will not only save you time but also money! Click the links to check out my favourite recipes.

Gratitude & Water in the AM

5. Start every day with gratitude and a litre of water (maybe with lemon)! By pairing these two together as soon as you get up, you are encouraging a positive kickstart to your physical and mental health. Think of 5 things everyday you are grateful for. It can be as simple as a good cup of coffee, taking the dog for a walk or as large as your last vacation. Tip - fill your reusable water bottle up the night before and leave it in your bedroom.

At the end of the day, remember that what we are experiencing is simply an energetic reset and a slow seasonal change where habits are affected, and new schedules are upon us. It makes perfect sense that we want to be going strong 24/7 and falling right back into our usual mode of go-go-go but that’s not possible. Give yourself a break as we all transition through this temporary time together.

Share with other Hamilton Yogis

Please share on social media if any of these suggestions helped you get back into the flow of things this fall. Tag #IFFyogis and #IFFbackintheflow.

More About Meagan Santa

Meagan is a graduate of the In Fine Feather Yoga 200 Hour Teacher Training Program and an assistant Manager at the studio. Check out our recent blog post where she shares her IFF Yoga Journey. Come meet Meagan on the mat at In Fine Feather Yoga in Hamilton! Check out her bio HERE and find her on the class schedule HERE.

In Five Feather Yoga! Anniversary Party & Picnic in the Park!

Date: Sunday September 9th
Time: 10:00am- 1:00pm
Location: Gage Park, Hamilton. 
Cost: FREE!

In Fine Feather Yoga is turning FIVE and we want to celebrate this milestone with all of you! We are beyond grateful that we’ve been able to share five years of practice with the Hamilton community. Please join us on Sunday September 9th for a Picnic in the Park at Gage Park! Come to Yoga at 10:00am and after we will celebrate with prizes and giveaways! Let’s eat some sweet treats and just hang out all together! Please feel free to bring a blanket, some of your own snacks and invite your family. Maybe IFF is your family!! We hope to see you there to celebrate this occasion! 

The owner and founder, Helena, wanted to share some of her thoughts! 

I want to extend a huge thank you to our community members, our friends and family for so so so much support over the last five years! In Fine Feather started out as an idea and has grown into this vibrant, connected community of people. I don’t even know where to start with how I feel! Honestly, I’m still in awe of how this all happened. Thank you for seeing my vision, trusting in my passion, showing up on your mats, telling your friends about this cool new little studio you found, for riding your bikes to class, hanging out on Ottawa Street and making it the new hip place. Thanks for chatting with new students and making them feel comfortable. Thanks for being the welcoming faces at the desk and inviting people into our warm space. Thanks to all the gifted instructors that show up to class and bring forward their most genuine selves and teach with incredible talent. This is the driving force behind IFF, a commitment to the health and happiness of our community; everyone involved. It’s been so wild watching my studio baby grow, I have made so many life long friends and even if I don’t see you all the time, I honour your place in supporting my life! I really wonder what the next five years will bring, but if you know me, I’m always planning the next thing and have some big ideas. Much love and mad love to all of you. 

Love Always,
Helena

Prenatal Yoga at In Fine Feather. A Testimonial from our Community Member, Jenn!

This April I got the exciting news that I was pregnant! As exciting as this news was I found out very quickly that being pregnant, as amazing as it is, is not easy. There are so many things you can’t do or even eat when your pregnant and so many things in your body are changing every day. Being someone that has been practicing yoga regularly for the past 2 and half years I was immediately concerned about how this was going to change my practice. For the first few months not a lot about my practice had to change but shortly into my second trimester when my belly started to show more and more every day things started to get more challenging. This summer I finally decided it was time to start prenatal yoga and I’m so happy that I did.  

One of the biggest difference about prenatal yoga is the beginning portion of class. At the start of each prenatal class the students are given a chance to introduce themselves and share where they are in their pregnancy and how their feeling. I absolutely love this part of the class! Before I started prenatal I thought this part of class might be a little awkward but turns out it’s one of the best parts of the class. I can’t explain how nice it is to not be the only pregnant women in the room for once and being able to talk openly about what I’m feeling and what I’m going through is amazing. This being my first pregnancy there’s so many things happening in my body that are brand new to me and a lot of the time you feel like nobody understands how you feel or that they’re sick of hearing you talk about being pregnant all the time so just having the chance to talk without feeling like that is something I’ve really been loving. I also love hearing about what the other women are experiencing, especially when they are further in their pregnancy than me because it gives me an idea of what may come as I get further along. Also, sometimes while sharing others students or the teacher might end up having a suggestion on how to help deal with whatever it is you’re going through at that time. This part of class is one of the things that keeps drawing me back to prenatal. 

The other thing that’s difference in prenatal is that pose are modified and the sequences are based on building the strength needed throughout pregnancy and labour. The sequences are also designed to help relieve aches and pains that are common through out pregnancy. I noticed there is a lot more emphasize on leg strength and most pose you do a lot more swaying than you would in a regular flow. 

One of the other great things about prenatal yoga is that there is so much opportunity to tune inwards and connect with your baby. I find when I’m doing a regular flow class my brain is always going to baby because not only do I want to make sure the poses I’m doing aren’t harming me or baby but during yoga is when I notice the most how in the way my belly is getting. Being in a class that brings attention to this is pretty awesome, I’m less worried about how I look or whether or not the pose I’m doing is okay for me while I’m pregnant. 

I will definitely be going to as many prenatal classes as I can before baby is born.

Yoga in the Park at Gage Park!

We are so thrilled to be hosting Yoga in the Park again! Each year this event becomes more and more powerful. With yogis coming from all over the city to enjoy one of Hamilton's most beautiful spaces; Gage Park. Our first session is on Sunday July 8th at 10:00am and will include live music with Normando Jones. This is a beginner class and everyone is welcome to join. We meet every Sunday in the summer just by the Rose Gardens. Be mindful of the sun, bring water and try to find a shady spot by the trees. This is a pay what you can class! We can’t wait to see you all there! 

Dates: Sunday July 8th - Sunday August 26th
Time: 10am-11am
Where: Gage Park by the Rose Gardens
Cost: Pay What You Can

2018 Yogis in the City Photo Contest with IFF!

Calling all Yogis! In Fine Feather Yoga is hosting their 6th annual photo contest, Yogis In The CIty! It’s simple…Bring your yoga practice into the city, snap a pic in a pose and send them our way. We will be looking for creative submissions of all of YOU doing yoga all over YOUR beautiful city!

Submit your pics online and tag In Fine Feather on Instagram or Facebook, hashtag #YogisInTheCity or submit through email at info@infinefeatheryoga.com. The IFF team will be re-posting your submissions daily, so get involved, let’s make it FUN!

At the end of the contest, the pic that receives the most likes….WINS!!! The winner will take home a FREE $50.00 gift card to In Fine Feather Yoga and an incredible wellness gift from Love My Mat and more!

The contest starts on May 20th- June 10th! You have three weeks to get your pics in! We can’t wait to see what you all come up with, There are so many beautiful spaces in this city, so get out there and happy posting!

30 Day Yoga Challenge!

Join us this April for our 30 Day Yoga Challenge! Everyday feel inspired to roll out your mat and share this yoga journey with the IFF community! This is an opportunity for any student of yoga to dive into their practice, experience a deeper sense of transformation on and off their mat while vibing off of the community energy. The intention is to do as many studio practices as possible in the 30 days! As a challenger, prepare for an extra layer of inspiration via weekly emails with content focused on health & wellness as well as challenger only meetings hosted once each weekend. In those classes, expect to expand your knowledge on self care, nutrition and informative ways to deepen your yoga practice. We know a 30 day commitment can seem a bit intimidating which is why we've created a challenger community with high vibes of energy to keep the motivation running strong. Over the 30 days watch how the body gets stronger and the mind experiences more clarity. Plus, enjoy a closing party to celebrate your 30 days of hard work with giveaways and prizes!! Do this for yourself- see what you can do on your mat in 30 days while meeting new friends, learning new things and transforming into an even better version of you.Costs: Regular Pricing: $135.00 Auto Renew Clients: $100.00

Included in Costs: -Unlimited Yoga -Welcome Wellness Bag -Weekly Inspirational and Educational Emails from the Team -Challenger Exclusive Classes -Closing Party with Prizes and Giveaways!

For more information or to register email info@infinefeatheryoga.com.

Yoga and Wine event with Between the Lines Winery!

Shake Your Asana Party!With Between the Lines Winery and In Fine Feather Yoga!

When: Saturday, January 13th. BTL Back Barn Check-In from 5:30 pm Yoga Begins at 6:00 pm Tapas, Wine, and Music: 7:00 pm  - 9:00 pm Cost: $45 includes yoga, food, wine and a BTL Gift bag.

Join BTL and In Fine Feather Yoga for an energizing start to 2018.  It's Yoga + Dance + Great Food and Wine. After you arrive at BTL, Helena from In Fine Feather Yoga will lead you through a fun and electrifying flow practice with a live DJ under the twinkling lights of the Back Barn.  This practice will be invigorating and an empowering way to bring in the New Year!  Each student is encouraged to have a fun and playful practice, try new things, dance to the playlist and celebrate the joy of new beginnings together!

Following the Yoga Session, we will turn up the music and the evening continues with our abundant appetizer bar and delicious BTL wines. You're welcome to continue to dance or bring a change of clothes and sit back and relax. Namaste!

Purchase your tickets online HERE!

A Message from Kelley.

In The Practice of Practice: A Note on Community This morning, I am sitting on the front porch of my little Hamilton home with a steaming cup of startlingly black coffee, a blanket wrapped around my body to ward off the morning chill, and a heart filled with gratitude. You see, I moved to Hamilton just two years ago with my husband: away from our Albertan friends, family, and community; so that we might take a risk together and start a new adventure on this side of the country.

I moved to Hamilton as a ‘seasoned’ Yoga practitioner. What I mean is, I have spent countless hours in seated meditation, at least double as many hours in physical asana practice, and had an encouraging and dynamic community of students and teachers back in Edmonton. I was comfortable in a Yoga collective that was supportive, stable, strong, and stimulating.

I moved to Hamilton knowing no one; I was sidelined from Yoga and physical movement due to a debilitating back injury that forced me to spend sleepless nights on the floor, and kept me away from participating in most things I loved. This physical pain, and the restrictions that it imposed, took an emotional and spiritual toll as I battled feelings of depression, anxiety and helplessness.

I moved to Hamilton as a bird with its wings clipped. I treated my body as a piece of clothing that was not fulfilling its purpose. It was used up, ripped and filled with holes; unwanted. My Yoga practice was a facsimile of what it had been; a shell of something that was strong and had given all it could. All the words that I had spoken as a Yoga teacher to my students of “treat your body with grace”, and “reacquaint yourself with your body every practice” sounded hollow and meaningless as I battled through my practice in a haze of anger.

I lived in Hamilton for a little under a year when I won a gift card at a silent auction for a local Yoga studio. The gift card had an expiry date, so I figured: what the heck? I remember nothing about the room, nothing about the instructor, nothing about the words. I just remember the rituals: coming into the space, rolling out my mat, assembling the props, smelling the familiar smells…(...all Yoga studios smell like something between patchouli and eucalyptus - or it is just me?)

I leaned on those rituals and the rhythm of the breath from the practitioners around me. I relied on them to carry me through my practice. It was the first time in years where I truly treated my body with grace. The first time in years where I reacquainted my body, welcoming it even for its bruises and breaks. Truly, this was the first time where I was in the practice of my Yoga practice. I felt my body respond with a: “finally, I’ve been here all along, where have you been?”. I continue to revel in this relationship with my body and Yoga practice. I continue to work on an  approach to my mat that is with curiosity and without pride. I spent the subsequent few months ‘dating’ different studios in the Hamilton region, sampling classes, looking for a studio that resonated with me and a community that would hold a bit of space for me. Which I found through In Fine Feather. (Hi there, have we met? I’m Kelley and I teach Wednesday evenings at 8:30 and Friday mornings at 6:30 am. Happy to know you.)

I wanted to share my story because before this adventure of injury - and if i’m honest, a bit of a loss of identity - I understood my practice to be bound within certain physical guidelines of strength and flexibility. After undergoing rehabilitation, and building back my practice layer by layer through careful work at our lovely yoga studio on Ottawa street, I have come to truly value being in the practice of my practice. For me, what this means is treating my Yoga as a mark that is never fixed - it bends, moves, stretches, contracts, changes - and that is ok.

I wanted to share my story because in our lovely yoga studio, our teachers meet students every single day with their stories imprinted on their bodies: stories of injury and rehabilitation, of triumph and of success. As teachers, we also have our own stories embedded in our bodies, which then allows us to communicate with you in a shared language, textured in the discourse of experience. When we share our practice together, we are truly in the practice of our practice. So, on the days where you limp, drag, push, pull, saunter, skip, or run to class; know that you are met, and know that you are seen. Rest, as I did, into the expression of community in our space, maybe let yourself be held by the rituals that accompany it, and know that we are doing this good work together.

Looking forward to connecting more with each of you in our community, Kelley Jespersen

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