Meditation - Why you need to be practicing it right now. By Meagan Santa

Meditation is proven to reduce stress, improve sleep, enhance self awareness & promote emotional health. So why aren’t more of us practicing it daily?

I was first introduced to meditation in my yoga teacher training in 2016. I learned 3 key points that encouraged me to explore different types of meditation and work it into my daily routine since graduating. The idea of meditation can seem overwhelming, intense and it carries stereotypical weight. Before I walked into meditation training, the vision in my mind when I thought of it was a man sitting cross legged for hours somewhere tropical. But I had also heard of many successful people, mentors, and teachers finding incredible benefits from this practice. So I walked into class that day with an open mind and open heart to what I could learn. These 3 key ingredients stand out to me and helped me build my meditation practice- explore various types until you find your meditation match, know you don’t have to be in easy sitting pose to mediate and remember it takes practice!

Find Your Meditation Match

I remember feeling overwhelmed when reading the various types of meditation. Some included mantras, others focused on mindfulness elements, walking meditation, chanting, vibration or sound, morning meditation, etc. So where do you start?

The first three types that I practiced were guided, sound and mantra. I suggest you try one each day for 5-10 minutes. After those three days, reflect back on which type of meditation felt the best. Which would you be more willing to try again? All three variations can be found on Google, YouTube, and various local classes, including In Fine Feather Yoga.

Guided meditation is a voice leading you through either by recording or in person. It’s helpful to stay focused on the present moment and voice with this tool as well as providing you the chance to explore various topics covered in guided meditations, like gratitude or relaxation depending on the recording or class. Sound meditation quickly became one of my favourites. A bell or singing bowl is often used in classes or recordings to provide a guide to come back to the present moment when the mind gets distracted. I found this type of meditation to be simple and relaxing. Mantra meditation is the practice of chanting or repeating a word/phrase out loud that holds meaning. It gives the mind something to focus on when it would normally get distracted. “Om” is known to be the most basic and powerful mantra. Many chose to combine the words “Om” and “Shanti” as it means peace in Sanskrit. It can be repeated as many times as you’d like or followed along with a recording.

How To Sit in Meditation

Contrary to belief, easy sitting pose isn’t the only way to meditate. Traditionally yoga was practiced first, followed by meditation because it prepared the body to sit for a longer period of time. With this in mind as a beginner, it’s really important to take time to find a comfortable position. That could be seated against a wall to support the spine, laying down, using blocks to support the knees, sitting on a meditation cushion, hand weights for grounding, etc. The more often you practice in a seated position, the better your posture will get and the quicker you’ll find yourself relaxing. Lighting candles, using essential oils, or soft lights are not necessary but can help to create a more relaxing environment wherever you chose to mediate. What I believe is so powerful about this practice is that it can be done anywhere for any length of time and you are bound to feel better afterwards. Whether that be 5 minutes in your car on your lunch break, 10 minutes in the morning before the kids wake up, or after your yoga class.

It Takes Practice

I could give you a list of meditation techniques or what my meditation practice looks like. But at the end of the day, you just need to start. Even if you sit for 5 minutes. Build from that number and eventually it’ll be 10 minutes, than 15 minutes. We scroll our phones or watch numerous TV commercials in that same span of time. It’s a choice and a commitment we must make to ourselves. The long term benefits are worth the time put into practice! You may feel more immediate benefits like stress relief, less anxiety, body awareness, lower blood pressure and/or better focus. My favourite app to support my meditation practice is the Insight Timer which offers lots of resources, guided meditations, a timer with a sound/bell tool as well as a tracker to motivate you!

Our Intro to Meditation Classes

You can find me leading the Saturday morning Intro to Meditation class at 11:15-11:30am with a $5 drop-in. Additionally, we are hosting classes on Thursday and Sunday mornings at the same time. Check out the schedule HERE. These classes are designed to teach students how to sit comfortably, breath deeply, release the body & still the mind. Each week we'll explore new methods of meditation, some with full guidance and some in silence.

More About Meagan Santa

Meagan is a graduate of the In Fine Feather Yoga 200 Hour Teacher Training Program and the assistant manager at the studio. Check out her 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.

My Karma Yoga Experience in Hamilton By Kerry Ann Bourgeois

This Yogic Exploration All Began with a Yoga Teacher Training Assignment.

Director of In Fine Feather Yoga, Helena McKinney shares what started Kerry Ann’s yogic exploration.

This summer at In Fine Feather Yoga, all the students enrolled in our 200 Hour Yoga Teacher Training course took the summer months off. Which meant they were out of the classroom and putting their training into purpose and action. They had a number of assignments and self study projects to complete throughout the summer, one of which was 5 hours of volunteering within the community. The intention of this exercise was to bring the moral principals of the Yamas and Niyamas into the volunteer work they did with an organization or charity that was not related to yoga. Specifically, looking to explore and exercise these principle to help guide them through the experience of volunteering. We felt really inclined to share one particular students Karma Yoga exercise because it is the embodiment of how the Yoga practice should be lived and explored everyday to enrich our personal growth but also our connections to other people. When Kerry Ann submitted her paper, we were so moved with how the principles of the practice came to life. If you aren't very familiar with the Yamas and Niyamas, you will still love this article, but we've also provided you with a link HERE to do some background reading if you feel included to know more about the philosophy.

Kerry, we want to thank you again for your bravery in sharing this. You are raw and honest and show yourself so much through this piece. We are honoured to be apart of your growth!

Seeing the Principles of the Practice in Action

Karma Yoga is the yoga of service. It is translated as the path of “union through action”. It means doing something without any thought of gain for yourself or any fulfillment of selfish desire. I think this is one of the most beautiful forms of yoga because it really cultivates the essence of becoming one with the flow of life it gives the yogi a lot of freedom. They are able to forget themselves and see the interconnectedness of all life. You are able to see yourself in others practicing this type of yoga.

This assignment helped me in many ways. Upon studying the Yamas and Niyamas to see which one I would use to focus on for my Karma Yoga, I was first inspired by the first Yama, Ahimsa. I love this Yama and I try to integrate it into my essence daily. I meditated on my compassion towards all living things and thought about how I would do something based on that. I belong to a Facebook group called Crafting for Charity and I have thought often of making items for this group, but never set time aside. I saw that the woman who runs the page was taking preemie hats to the hospital the following week and thought this would be a perfect opportunity for me to finally make something for charity. This also ties into another Yama, Aparigraha. I realized studying this Yama and myself that I have a hard time of letting go of my attachments and trusting in the abundance of the universe. I am like a squirrel this way, storing more than I will ever use in fear that I will be without one day. I also realized that I have an attachment to my material thing through my hoarding of yarn. There is a saying in the crafting word “Stash to outlive you” and I definitely have that. I even inherited my mother’s yarn stash when she died. I have so many bags and containers of wool that I saw this as a great opportunity to use what I have for a beautiful cause. My stash of wool became a metaphor for me. I noticed the emotional attachment that I have to my wool. In the past I have used crafting to make money when times have been financially tight. I keep my large amounts of wool so that I can generate income when I need to which made me realize that I have a deep seated fear of not having food or the money I need to pay my bills. I have gone through periods in my life of being poor and barely getting by that I had developed a fear of that happening again. I was able to look into my past and see that I have always been provided for and have never gone without what I truly need.

I was so glad to find a way to use some of my wool to help ease the suffering of the little preemies. I also thought about what it must be like to have a preemie baby and the worry it must be for the parents. I decided to make a set of hats using all the colours of the different houses in Harry Potter. I thought it would put a smile on the parents face to see their little Gryffindor baby. I think that when we start with Ahimsa and see the world through compassionate eyes then we can see ourselves in everyone else. It helps us see where our own suffering lies and we can know what kind of healing we can bring to the world around us. It really is by giving purely and not expecting anything in return that we can heal our own sense of not having enough. It helped me understand that we all need one another and that we are all interlinked. That we need each other as a community. There was a need in the community for preemie hats and those of us who could help fill that need did. When I went to take the hats to the woman who was taking them to the hospital I saw how many hats she had from other people. It was truly amazing to see the generosity of time and materials to help provide comfort and healing to those in need. I felt part of a bigger community by taking part in this opportunity to volunteer this way.

-Kerry Ann

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.

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.

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

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