Yoga Home Practice

Practicing Yoga in a Covid World – Welcome to your home practice

As a yoga teacher, I have always said that if I do my job correctly, you won’t need me or any other yoga teacher.  Essentially, my job is and always has been, to inspire you to want to practice yoga at any time and in any place and to feel safe doing so.  You don’t need me.  Your body holds all the wisdom you will ever need.

So, that being said, it appears that the current health situation of the world is inviting us to find our own practice.  To become our own teachers.  To trust ourselves and open to our own inner wisdom.

Take a seat.

Breath in, slowly

Breath out, slowly

Feel your breath

Gently turn your head from side to side

Slowly drop an ear to a shoulder, how does that feel?

Try the other side, how does that feel?

Gently move your arms up and down

Shrug your shoulders, do some windmills, how does that feel?

Notice your breath

Move your body

Stretch your sides

Rotate your torso

Move your legs

Bend your knees

Feel your hands, feel your feet,

Feel your breath

Begin to deepen the movements

Find what nourishes you, and repeat

If something hurts, stop

Notice your breath, keep it smooth, keep it steady, allow it to find your calm

Practice going deeper

Deeper in your movements

Deeper in your breath

Deeper in your awareness

Enjoy

Namaste,

Diana Bonyhadi

Taking Care of Yourself

Taking Care of Mind and Body & Helpful Online Resources

It’s been a long time since last I wrote….

I have had many requests of late.  Friends, family, students, all asking for what they can do to nourish themselves in this time of Covid 19.  I am honored to be asked, and humbly offer you the following:

There is a glut of information online about how to stay healthy in mind, body and spirit.  By this point, we all know to maintain physical distance from one another, keep our bodies and living spaces as clean as we can, eat well, exercise and get fresh air and plenty of rest.  To this, I am going to add, that we really don’t need to check the news every hour.  I worry that the tendency to do this will only feed our fears and further stress our bodies.  Sure, check your news feed in the morning or once some time during the day, but you probably don’t need to do it all day long and especially not right before bed.  If you frequent social media sites, check-in with yourself, notice if the time spent there is making you feel calmer and more present, or if it is making you more anxious and stressed.  If it is the later, maybe it is time to pick up a book, work on a puzzle, make some art or music or practice yoga or meditation.

I know many of you have asked me to make you a video.  I might just do that, but in the interim, there are so many very good offerings out there, I encourage you to explore them.

If you don’t have a home practice, and just want some coaching and guidance and want to feel like you are part of a class, there are numerous online yoga and meditation resources that have been around for years and provide a deep well of information and teachings.  Many of these require a paid membership, but in these times, that may be a worthwhile expense.  Some of these are free and offer super high quality accessible classes (Veterans Yoga Project and Insight Timer).

These are the ones I tend to return to again and again.  Just click on the links to check them out:

Yoga:

YogaInternational.com, yogajournal.com, YogaGlo.com, gaia.com, Yoga with ADRIENNE,

Veterans Yoga Project

Meditation:

Meditation Insight Timer, Waking UP, calm.com, Sounds True, Shambala

Zoom Classes:

In addition, most studios in our area and across the country are now live streaming their classes, as are many master yoga teachers who would normally be hosting large group teacher trainings.  Some of these classes are free for the next week or so, some are already fee-based.  Most yoga studios and teachers operate on very narrow margins, and as a result of the mandatory closures, they are finding it hard to make ends meet.  So taking their classes online enables them to pay their teachers and hopefully re-open their doors once this virus has run its course.

In order to take these live-streamed streamed classes, (practicing with the teacher in real time with the teacher), you will need to click on a link that will take you to a Zoom window in your browser.  The process is pretty self-explanatory, but it does require a bit of computer savvy, so do give yourself some time to figure out the technology or you will miss the start of class.

Here are the links for a few of local studios that have been posting classes.  I only post these, as I have taken the classes and know the teachers. However, there are many more out there to explore.

TwoRiversyoga.com

rivertreeyoga.com

dayafoundation.org

seattleyogaarts.com

twodogyoga.com

Home Practice Essentials:

Before you get started, make sure you have everything you might need near by.  Choose how long you want to practice and make a commitment to that.  Even 10 minutes a day will make a difference. Get a drink of water or tea.  Turn off your phone, ask housemates to join you or at least not interrupt you.  Sit down and center yourself before you begin.  Remember svasana at the end.

Props:

Yes, one of the benefits of going to the studio or gym is that they will have all these wonderful props.  Of course you can order your own online, but you can also make do with some common household items.

Yoga Mat  – or anything that will keep your feet from sliding out from under you

Straight backed chair – for support and chair-based practice

Yoga Blocks – or books or anything that raises the floor a bit will support your hands

Yoga Straps – or belts, or scarves

Yoga Bolsters – rolled up blankets/towels or pillows or sofa cushions

Yoga Blankets – firm blanket that is not slippery to provide support and comfort

 

That’s it for now.  More to follow soon.  If you have online resources you’d like to recommend, please do share.  Seems I have and abundance of time these days to practice yoga and meditation.

Winter Solstice

bonfire.jpg

Holiday Greetings Yogis

Today was the shortest day of the year, tonight the longest night of the year.  This morning I awoke to the moon shedding a golden path across the water as it set.  I thought, I am blessed to see this.  Tonight I will join friends and family around a bonfire, hurling into the fire all that we wish to shed from this year. It will be easy to think of  quite a few things we have had to endure this year that we would like to release from our consciousness.   But on the other hand, what if I could let go of/change only one thing, just one thing about myself, what would it be?  Why? And why haven’t I asked this question sooner?  And how would I go about letting that thing go?  Whatever it is.  How about you?  What would you change/let go of?  A worthy question to ponder on this, the longest, darkest night of the year.

November 2017, I removed myself from pretty much all social media.  It’s been a bit more than a year since then.  I don’t particularly miss interacting with people via a computer.  In  fact there are many things about computer socializing I haven’t missed at all. And as a result, I have had way more time to practice yoga, meditate, read books,  work on projects, observe the world around me and study. I have also learned that the forums for socializing on the computer have become the main vehicle for advertising.  I know I shouldn’t be surprised; Newspapers and magazines were for news first, and then advertising; the postal service was for communicating with friends and family news and other events, then advertising.  Now news and social interaction happen via computers, so there too will happen advertising.  I guess what all this boils down to is…

In 2019, I pledge to be more present online.  I will share with you how I have spent my last year (lots of study & meditation), what I am working on, what I am teaching, when and where. I will continue to keep my posts short, but look forward exploring with you some of the deeper explorations into meditation and yoga.  Maybe we can make it more of a dialogue.  Let me know, how your yoga is nourishing you, and what you struggle with.  Yoga lives beyond the mat, so how are you living your yoga?

Again, I offer you my deepest gratitude for your presence in my life, and for your practice.  It brings us all one breath closer to peace.

Happy Solstice & Happy New Year

Namaste

Diana Bonyhadi

P.S. I am off to Mexico for 3 weeks.  No computer.  Ahhhh

Gratitude in Motion & Strong Stable Shoulder Workshop

Hello Yogis and Friends,

Here we are half way through November with Thanksgiving just around the corner.  Have I mentioned that Thanksgiving is my favorite holiday?  It is the one time of year when we all come together with friends and family simply to honor and celebrate the many blessings in our lives.  Oh yeah, and there is also all that good food. But seriously, this holiday is not tied to any religion, nor are there any gifts involved.  It is fundamentally a holiday about gratitude, and given the most recent world events, it is important to remember that Thanksgiving has its roots in the acceptance and support of emigres/refugees.  I know I don’t usually go to places political in this newsletter, but…

Speaking of Gratitude, I will be teaching a Gratitude in Motion class at River Tree Yoga this weekend (Saturday @ 9:00am) to support Yoga Behind Bars (YBB).  WBB is an amazing program that brings yoga to incarcerated persons throughout the state.  The power of yoga and meditation to bring healing to our bodies and spirit has been proven time and again.  It is my firm belief that yoga should be available to all persons regardless of their life circumstances, or maybe especially in regard to their life circumstances.  To this end, I have made a commitment to not only offer this Gratitude in Motion class but also to serve as a volunteer teacher for Yoga Behind Bars.  Inga and I thank you in advance for your support.  Suggested donation of $20.00.

Mark your calendars

Safety & Stability in the Shoulder Joint

Sunday, December 6th, 2:00 – 5:00pm

River Tree Yoga @ Tree House Point

The shoulder joint is one of the most dynamic joints in the human body.  It is also one of the joints most prone to injury.  Learning to set the shoulders properly for stationary and moving asanas will make the difference between damage or health in your yoga practice.

Join us for a workshop dedicated to helping you find strength and support in your shoulders in a wide variety of yoga poses, including: plank, chaturanga, downward facing dog, shoulder stands, and backbends.  We will conclude with a long nourishing restorative practice.

Workshop is appropriate for all levels and bodies, even those already suffering from shoulder or neck pain.

$40.00 early bird discount, $45.00 after December 1st.

Have a wonderful Thanksgiving.

Hug your Friends & Family.

 

Holiday Gifts

Good Morning Everyone,

It’s Tuesday.  We celebrated Winter Solstice on Sunday night, we are about to celebrate the last night of Chanukah, and tomorrow night is Christmas Eve.  So many opportunities to spend time with friends and family, eats lots of good food and generally have a good time.

Inga and I are offering a free yoga class tomorrow at River Tree Yoga.  9:15am, come in your jammies if you want.  We will be supplying tea and cookies and other such holiday cheer.

I will be teaching almost all my regular classes, except those that fall on Christmas Day, New Years Eve night and New Years Day. So come take care of your body and nourish your spirit.  Lots of yummy poses and meditations are planned for this week.

I came across this  handy guide to meditation I thought you might like.  Yep, one more plug for meditation; you can do it anywhere, anytime, and you know it is good for you.  It is brought to you by Happify, a sort of brain games site for happiness, with the guidance of Dan Harris, ABC News anchor and author of 10% Happier.

Happy Holidays everyone.  Enjoy life, take care of yourselves, give back, nourish gratitude, smile.

Shalom & Namaste

Diana Bonyhadi

meditation-happify-infographic

Inspired by the Sun & Surf

I spent last week on the beach in Mexico.  I played in the waves and soaked up the sun and thoroughly enjoyed spending time with my family.  Being a California girl, I find that I sometimes need a break from the  Pacific Northwet.  I am so grateful that I was able to take this time to restore and renew.  A big shout-out to my subs for covering for me while I was away.

Indeed I am recharged.  I am looking forward to a busy teaching schedule for the next few months.  I am pleased to announce that I am now part of the wellness team at a Naturopathic clinic in Redmond.  Starting next week I will be teaching a Hatha and Wellness class on Tuesday & Thursday mornings at 9:15am at Alpine Integrated Medicine in Redmond.  If you are looking for a more natural and holistic approach to your health care, do check them out.

Classes at River Tree Yoga (located at Tree House Point) continue to grow.  We have tweaked our schedule just a bit to further meet the needs of our students.  There is now a single class on Monday & Wednesday evenings from 6:30 – 8:00pm.  You no longer need to choose flow or restorative, this hour and a half class provides a comprehensive practice which will help you to work out the kinks in your system, inspire you to reach deeper, and allow you to relax more fully.  We also offer classes on Saturday mornings at 9:30 – Vinyasa Flow Style.

And don’t forget about Village Green Yoga, where I have been teaching for several years now.  Monday & Wednesday mornings we study alignment, Tuesdays & Thursdays at noon, its an hour of gentle therapeutics, and Tuesday & Thursday evenings we get the music out and flow.  Sunday mornings its all about going deeper with great music and fun times.

This weekend I will head down to Oregon for the Cannon Beach Yoga Arts Festival.  If you don’t have plans for the weekend, I highly recommend this event.  It features exceptional teachers in a beautiful and low key environment.  Oh, and did I mention beach?

Quote for the week by David Gershon:

How can we create sustained positive impact in the world, in the shortest amount of time, for the highest number of people?

That’s it for now.  Check out the schedule page for class times and locations.

Shalom & Namaste

Diana Bonyhadi

Holiday Greetings and Abundance for 2014

Solstice Fire

Solstice Fire

Happy Holidays Everyone

As we turn the corner from darkness to light, we look to the New Year and see so many opportunities for expansion and fulfillment.

River Tree Yoga continues to grow, serving an enthusiastic population of yogis who love the woods, nature and their practice in equal measure.  Yoga in the Pond Room has become a haven for many and our workshops an inspiration for all.  I will continue to teach Wednesday nights 6:30-8:00pm, and alternating Saturday mornings at 9:30am.

Mark you calendar for January 19th, 1:00 – 4:00pm for Foundation for a New Beginning, the first workshop of the year will focus on Ten Fundamental yoga poses – perfect for building your home practice and/or deepening your understanding of the poses you see so often in class.

Village Green Yoga has also expanded, adding more teachers and opportunities for learning across a broad range of yoga styles and techniques.  My classes continue to be popular with students frequently coming early to reserve their favorite spot.

  • Sunday Morning Vinyasa has grown to become such a warm and nurturing community of yogis, that we all look forward to the weekend, just so we can spend our Sunday mornings together yoga-ing, laughing and healing.
  • Monday & Wednesday morning’s Hatha Integration Class is the workshop class for the studio.  Come and explore your favorite asanas, practice pranayama and meditation. Study and Inquiry are the hallmark of this alignment-based class. So much to learn, so many ways to deepen.
  • Tuesday & Thursday Mid-Day Bliss/Gentle is just exactly that; a gentle exploration of posture and breathe, which is massages the mind, body and spirit. An hour of movement in the middle of the day – a beautiful way to renew and inspire.
  • Tuesdays and Thursday Evening Vinyasa Flow is a steady and playful sequence tuned to some awesome vibes, designed to get the heart rate up and the stress out.

I offer to all a bow of gratitude for your continued  support throughout the years.  It has been an honor and pleasure to be your teacher, as you continue to be my muse.

May the blessings of the season and the twinkle of bright lights bring joy and peace to you and your loved ones.

Shalom & Namaste

Diana Bonyhadi

A Practice of Gratitude

Dear Seattle Yogis,

Seriously, how can Thanksgiving and Chanukah be in two weeks?  That’s not possible.  Okay, maybe it is, because they have a bunch of Turkeys, Christmas stuff, and even a Chanukah gift basket for sale at  CostCo, and there have been numerous articles saying that this won’t happen again for another 70,000 years. If you want more details on why this is so, click here.  Anyway, I doubt I will be around in 70,000 years, so I had better make this year’s co-joined feasts both phenomenal and memorable.  And so, I find myself thinking of turkey and stuffing and latkes and pie and family logistics.  I notice that I am already feeling full and maybe a bit overwhelmed.  Anybody else out there feeling this way too?

The good news is that I will be offering a new and  inspirational workshop next Sunday at River Tree Yoga. This one is specifically designed to help you get ready for the holidays. Come to this workshop so you can be truly open and present for the bounty you are sure to consume, both physically and emotionally.

A Practice of Gratitude
November 24th
1:00 – 4:00pm

Welcome the Holidays with this Essential Heart Opening practice featuring live music by Tova Ramer and Friends.

This workshop features heart-opening asanas such as backbends to help you open more fully to the experience of the holidays and digestive asanas to help with you process the physical and emotional  abundance of the season.

Our flow will be beautiful and deep and enhanced by the sweet sounds of live kirtan.

Open to students of all levels.

River Tree Yoga
6922 Preston-Fall City Road
Issaquah, WA, 98027

$40/student, pre-registration strongly recommended.
Workshop limited to 15 students

Contact Diana Bonyhadi to sign up
425-765-3173
Diana@KharmaBellaYoga.com

Core Strength & Core Values

Moving from the core means more than just using your abdominals to instigate movement, it also means moving from the essence of your being.

When you hear there is a workshop focused on the core, does it make you cringe and say to yourself, “no way am I going to take a 3 hour workshop on abdominals, that’s crazy”…Guess what? I hear you, crunches suck and in all honestly I wouldn’t want to spend 3 hours doing that either.

But when you hear that there is workshop focused on connecting to the essence of your being – how you do you feel?  Hopefully, intrigued.

Because next weekend I am hosting a workshop in Cannon Beach designed to help you connect to the core of your being.

Imagine being able to:
move from a place of connectedness, a place of wholeness, a place of inner strength; imagine the infinite possibilities of movement.  Truly, when we move the core of our being all things become possible.

Join me Saturday August 17th, 1:00 – 4:00pm at the beautiful Cannon Beach Yoga Arts studio to find out how to tap into and move from the core of your being.

This three-hour workshop will include  asana, pranayama, meditation and lecture.  We will examine all classes of asana including, standing poses, inversions and backbends.

Hope you are having a great summer.

See you August 17th at the Beach.

Namaste,

Diana Bonyhadi

 

Sunday Morning Salutations

Tomorrow is Earth Day.

Time for Sun Salutations to celebrate and honor our beautiful, amazing, inspiring, and nourishing mother earth.

Class will start at 9:45 in the Down Stairs studio at Village Green Yoga.

Join us for a very special class designed to celebrate our connections to the earth, each other and our deepest wisdom.

Shalom & Namaste

Diana Bonyhadi