tranquil space teacher melissa van orman wrote an article, the ultimate yogic diet, for the humane steward.  the humane steward is the humane society's newsletter.  mellisa's also thanks fellow teacher, chuck zebrowski, for allowing her to quote him in the story.

Labels: community

each month we choose a pose to focus on in each class through strong attention to alignment, variations, and/or modifications as a way to grow and expand our yogic horizons.

whether you live in a stately georgetown mansion, a trendy noma loft, or couch surf between group houses, june in d.c. can have you jonzing for a tropical island getaway. not to worry—even if you’re stuck in the city this month, you can still channel the islands with our asana of the month for june—the beautiful and exotic bird of paradise pose.

different traditions have different sanskrit names for june’s asana of the month. jivamukti-influenced yogis may call it eka pada kurma dandhasana (one-legged tortoise staff pose), while the anusara-inspired may refer to the pose as svarga dvijasana (according to one source, “twice-born pose”). but whether you slowly and patiently make your way toward balance in the posture, like the one-legged tortoise, or unfurl into the pose in stages, like the twice-born bloom of some exotic, tropical flower, you’ll need to cultivate stamina and steadiness in your base to support the glorious, celebratory unfolding of beauty that is bird of paradise pose.

as one commentator so aptly wrote, “it’s tempting to want to push up [into the pose] too fast, but remember to let nature lead the way. that’s what’s going to make a second blooming possible.”


bird of paradise pose

benefits:
· strengthens the standing leg, ankle, knee, and thigh
· opens inner thigh, hip, groins, shoulders, and chest
· lengthens spine
· improves balance
· helps focus the mind

cautions/contraindications:
· groin injury
· hamstring/hamstring attachment injury
· shoulder injury

preparatory poses:
· utthita parsvakonasana (extended side angle pose)
· malasana (garland pose, aka yogic squat)
· hamstring openers such as: adho mukha svanasana (downward-facing dog), uttanasana (standing forward fold), supta padangusthasana (reclining big toe pose), and trikonasana (triangle pose)
· prasarita padattonasana (wide-legged forward bend)
· shoulder and chest openers (i.e., gomukhasana/cow-face pose arms)

song that most comes to mind while moving toward the posture:
parliament funkadelic’s 1975 classic: “if it don’t fit (don’t force it)”

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asana girl, aka danielle polen, is a tranquil space yoga teacher.

Labels: june09, muse, yoga

it's june and to celebrate the beginning of summer we are having a sale in the boutique. join us on saturday, june 20 for the summer solstice soiree and get 10% off all full priced merchandise as well as 6 and 10 class passes. marq will be serving samples of tea forte iced tea to quench your thirst.

we hope you have enjoyed the sale racks and discounts during this tough economic time. there is a very concerted effort to continually bring affordable choices to all of our customers.

jade harmony mats have been restocked in all colors. there has been an addition to the jade family. introducing the jade encore. the same features you come to know, anti-slip surface, natural rubber, but made of recycled jade mats. very cool. if you look closely at the bottom of the mat, you'll see colored specks of the old mats.

speaking of mats we are in the midst of researching new eco mats. we've run into a few snags, including length and price. check with the front desk or marq for information.

Labels: boutique, dupont, june09

welcome to june, welcome to summer!

are you feeling short on cash or time but can't ignore those knots in your shoulders? consider our new 30-minute express massage for $49! perfect for focus work or just squeezing some relaxation into a busy summer schedule. perhaps you some more time on your hands? consider extending your time on the massage table with a 30 minute "nap" tacked onto your session...we'll even wake you up! memebership benefits in the spa have gotten even better! now in addition to enjoying 12 months of massage for the price of 11 ($82.50/ month), enjoy 15% off in the boutique, off of 6 and 10 class passes, and workshops! beginning june 23rd, keep your eyes open for chair massage in the tea bar or out front: $1 a minute, most tuesday and thursday evenings 5:30-7:00pm. finally, the spa would like to extend a special 15% discount on all services to area firefighters (retired firefighters included!) throughout the month of june! spread the word!

Labels: june09, spa

this title is reserved for yogis who have shown a strong dedication to their practice, are enthusiastic about their growth, and enjoy sharing it with others.

so excited and honored to be the june yogi of the month! i've been on the go the past couple weeks, traveling for work. during my time away, i've had the opportunity to visit several yoga studios out west. while it was a total treat to do things differently, my trip has really made me appreciate even more what i consider to be my yoga "home" - tranquil space. from my first class with carol back at the p street location, i knew this was a community i wanted to be a part of. i love the creativity, the playfulness and all-around joy that is encouraged in this studio and its community. i feel very lucky because the vibe and energy that exists here is definitely not something you can find anywhere else.

Labels: community, dupont, june09

special congrats to participants in tranquil space's level 2 teacher training. seen above on the last day of teacher training and at their graduation celebration.

abby strunk, addie johnson, anne missett, brooke hafner, christine negra, dave kidney, denise raybon, diane renzulli, giulia faison, karen grossman, kelly tobin, kimberly bingaman, laura burch, lorien redmond, melissa dunford, regina hughes, shizuka sugihara, and susanna montezemolo.

tranquil space's level 1 kicks off june 5. find out more about deepening your own practice and/or embarking on the path towards teaching yoga. see our website for details. we are also in the process of planning our second year of 500 hour teacher training. you can sign up for the full 500 hour training or pick and choose workshops for continuing education credits.

Labels: community, june09, teacher training

this title is reserved for members of our team who embody the tranquil space values, excel in their role at the studio, and have a passion for their practice.

i'm so grateful to be part of the tranquil space community as both a teacher and a student. that is what kept me coming back as a new student after all: a sense of community. when i was searching for a yoga studio five or so years ago, tranquil space stood out among the rest due to its inviting space, nurturing and welcoming teachers and team members, and, of course, the fabulous workshops and events! each and every time one walks into the studio, they are so warmly welcomed, much like the tv show cheers. it is truly a special community and i am honored to be a part of it. i look forward to getting to know all of the students and team members as we grow and learn in this nurturing space together. namaste!

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hilary wentz is a tranquil space teacher.

Labels: community, dupont, june09

i went camping for the first time this season to little bennett campground. this is a local place - not even out of montgomery county. having seen other tranquil space yogis traveling off to brazil and costa rica i felt a little jealous not to be off to a more exotic location. but then i think while there is a certain magic to these special places, there is also magic in places closer by. and certainly there is magic in slowing down and enjoying things you love. while camping my husband and i grilled asparagus from the farmers market, took an ambling hike (saw baby pheasants hiding along the path), and took a nap in our new tent (enjoying the mesh open top so we could see the sun in the trees and feel the breeze!). with some help from mother nature giving us nice sunny afternoons we found a bit of our own paradise here at home.

tranquil space has lots of ways to nourish yourself close to home coming up. we have made some additions to the schedule, check it out online. the book group is reading ishmael for june. the studio will be celebrating summer on june 20th with chair massage, 10% off 6 & 10 class passes, and (hopefully) a sunny, breezy day! also check out some the workshop coming up:

• yoga for anxiety series with kevin
• hip-hop yoga with kimberly
• teacher training level 1
  
• art + yoga + love = life with kevin
• west virginia retreat with chuck & niya
• magical late night yoga with pary
• summer solstice staycation with kimberly
• karma kids yoga teacher training

this is our first month using the new tranquil space blog to give you all the studio updates. we hope you like this format and check back in over the month for additions. if you have any suggestions please feel free to comment here or email me. thanks for reading!

Labels: dupont, june09, yoga

the only constant in life is...change. a bit unsettling, to think that nothing stays the same, especially when things are going good. a few months ago, i made a trip to nyc and no trip to nyc is complete without yoga. regardless of what time i get in from a show, dinner etc, i get up and go. in my haste/excitement to get to class, i ended up sidelining myself from yoga for some time. i tore off part of my toe by opening a door on it (!). my friends took me to the er, and as i patiently waited for the doctor to take care of things. the most interesting thing happened, i was able to remain calm without even trying. i realized i did get my yoga on after all. as you've probably heard in class, yoga occurs on and off the mat. connecting the mind, body and spirit is not limited to vinyasa on the mat, it is just as, if not even more important to stay connected off of the mat as well. i accepted my reality and embraced what was before me. i still went to brunch, just propped my foot up. i still went shopping, just cut it down to one store instead of a dozen.

recently, there has been much change in our country and world. the economy has been unsteady, and times are tough for many. this is where this notion of change being constant can be a positive thought. it's just a matter of shifting perspective, like i did in nyc. my yoga didn't have to be about the mat, when i shifted my perspective, i was able to embrace the yoga that was in front of me. sometimes we can't get what we want, but we can enjoy what we already have at our feet. in times of uncertainty, i like to remind myself of a few things that help me shift perspective, and ultimately stay grounded while growing:

-fall in love with yourself - in other words, contemplate on what makes you. love all that is good in you, and all that is imperfect
-trust yourself - be confident, know that you have everything you need inside of you to make good decisions, as long as your heart is in it.
-learn to see beauty - look for what is right and beautiful, not what is wrong, then you'll see the beauty in you
-realize how valuable you are - each of us has unique valuable qualities to share with the world

the only constant in life is...change. embrace it!

Labels: community, dupont, june09

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ayurveda has been called a sister science of yoga. it is also believed to be the, or one of the, oldest medical systems in the world. it primarily seeks to help human find establish a state of health and well-being and as such lays the foundation for the spiritual evolution that we seek in our yoga practice. living in harmony with the five natural elements - space, air, fire, water and earth - is an important cornerstone in ayurveda. as different elements or combination of elements dominate during different times of the year, it comes as no surprise that seasonal changes are an important factor to take into consideration as we try to find this potent state of harmony.

the junctions between seasons are times when we need to pay particular attention to how the natural elements affect us. during the season that lies behind us, the energy of the elements dominating this particularly time of the year will have had a chance to accumulate. as we are transitioning into the summer season - sometimes more, sometimes less obviously - we therefore need to make sure there is no excess of the water and earth elements, which dominate the spring season, in our bodies.

while seasonal adaptation will certainly look different from person to person, depending on somebody's individual constitution, there are some overarching principles, we all can take into consideration.

the way to ensure that we move into summer without carrying too much earth and water with us is to switch to a lighter diet, composed mostly of light warming foods that are spiced to enhance digestion (we can use moderate amounts of heating spices such as ginger and pepper, cinnamon; the choice and amounts of spices used will always vary a little depending on what your personal constitution is). light cooked vegetables (leafy greens) are good choices. fresh fruit and whole grains can be had as well (millet, buckwheat, quinoa are good choices). avoid dairy and sweets, heavy foods, and eat only small amounts of high-quality fat.

also, see if there are any other forms of excess ballast that could be eliminated, such as long-held grudges, material possessions that have become unnecessary.
now is the time for many to pick up our exercise routine somewhat; consider moving somewhat more vigorously, but keep it enjoyable and do not make it too heating and strenuous. otherwise, the channels in the body become clogged due to over-straining and the water and earth energy we seek to eliminate become stuck.

in your yoga practice, keep your breath smooth and even at all times; inversions are a good way to lighten up a little and release the heavy energy that gets stuck in lower parts of the body. twists and energetic forward folding are a good way to squeeze water and earth energy out and the post-twist release will invite space and lightness into the body.

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anne is an ayurvedic lifestyle consultant as well as a yoga teacher at tranquil space.

Labels: june09, muse, spa, yoga

Labels: community, june09

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share photos of you wearing a tranquil space tee around the globe! to be featured on the tranquil space blog, send photos to jo@tranquilspace.com.

Labels: community, june09, yoga

one of our five studio values is community. getting yogis together in a different setting to mingle off the mat has always been a passion of mine. on saturday, may 16 tranquil space hosted our 5th annual doga in the park to raise awareness for one of our long-time charities, the washington humane society (whs). puppy parents brought their 4-legged friends, whs brought its adoption van, and doggie style bakery had cake for all to enjoy. after mingling, we headed to our yoga mats for an hour of yoga with our beloved companions nearby while the wind blew and sun shone periodically through the clouds.

this is one of my favorite events to host as it is such fun to do something that is so special with your favorite furry friend AND for a good cause. win, win!

thanks to your support we raised $324 for whs!

Labels: community, dupont, june09, karma corner, yoga

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