beginning saturday, august 1 until early september, the TranquiliT spring line will be 25% off (studio boutiques only). help us make room for the fall pieces, which will make their studio debut in mid-september.

Labels: boutique, dupont

support live green and win great stuff! click here to buy your tickets online! also remember that live green members get 15% off 6 and 10 class passes at tranquil space.

Labels: eco

"our deepest fear is not that we are inadequate. our deepest fear is that we are powerful beyond measure. it is our light, not our darkness, that most frightens us. we ask ourselves, who am i to be brilliant, gorgeous, talented, and fabulous? actually, who are you not to be? you are a child of god. your playing small doesn't serve the world. there's nothing enlightened about shrinking so that other people won't feel insecure around you. we are all meant to shine, as children do. we are born to make manifest the glory of god that is within us. it's not just in some of us, it's in everyone. and as we let our own light shine, we unconsciously give other people permission to do the same. as we are liberated from our own fear, our presence automatically liberates others." – marianne williamson

how often do you step back to reflect on how brightly you are shining? i know, probably not a typical reflection over your morning cup of joe or green tea. that’s why i wanted to bring the question to light in this month’s muse and share some ideas on ways to shine. this past month has been full of project after project: recorded new “tranquility to go” yoga cd for fall release, finalized and shot TranquiliT’s fall collection, began french classes at alliance francaise, sent first round of book edits to publisher for tranquilista, applied to msw program, revamped arlington boutique, minor construction followed by deep cleaning of chez moi. the list goes on and on. i feel like i’ll be able to take a step back to breathe this next week before dashing up to kripalu to teach the following week. slowly picking up the pieces of a whirlwind month.

shining and putting my best self forward can be daunting when juggling deadlines, disorganization at home, care for three beloved animals, personal relationships, and growth plans for organizations. considering i know everyone reading this has a similar situation of juggling work, home, and yoga practice, i felt it apropos to share some tips on staying tranquil and shining amidst transition, deadlines, and chaos:

1. keep up your yoga routine. schedule it into your planner as a non-negotiable – similar to a dentist appointment.
2. carve out fun time. yes, you have deadlines, but in order to be fresh, you have to replenish.
3. indulge in a staycation. traveling is exotic, but can also be stressful. why not play tourist in dc?
4. stay hydrated. when you get in the zone of a project, it can be tough to take time out for basic needs. it’s key to keep your body full of h2o – preferably with a slice of lemon.
5. make time for friends. a quick mug of tea, meeting up for a yoga class, or simply sending a “thinking of you” note helps you stay connected.
6. seek inspiration. i surround myself with inspiring images of paris (my latest obsession), flowers, art, and yoga poses, love reading inspiring updates via twitter, and find solace in the many books that surround me.
7. light candles. even when my home is in chaos from a new delivery of inventory or days of neglect, i am sure to have candles or incense burning to enliven my senses.
8. breathe deeply and observe your sensations. when feeling overwhelmed, this simple task can have profound results. close your eyes, take ten deep breaths, and be fully present in the moment.
9. do things differently. making small shifts to your everyday routine can help bring forth sparkling results.
10. be authentically you. wear a flower in your hair. listen to krishna das at the office. paint your walls yellow. write with a pink pen.

may the final down dog days of summer offer you a burst of tranquility and the chance to shine forth. remember, you are meant to shine brightly. how can you turn the light up a few notches this week?

tranquilly yours,
kimberly wilson

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.

forward bends are cooling and calming poses, and as such, are excellent postures to practice during the often intense heat of august. renown yoga teacher erich schiffman has this to say about paschimottanasana, and forward folds in general:

forward bends are soothing, calming, and very stretchy. they stretch and lengthen the entire backside of the body, thus releasing tension and improving circulation in the ankles and feet, legs, knees, hips, lower back, spine, torso, and neck. the spine, especially, is taught to lengthen, increasing the space and circulation between the vertebrae. this is important because the spine is the "freeway" to your brain, or the freeway from your brain to the entire body. the freer it is, the less congested, the better. nerves throughout the body have their origin in the spinal cord. as they are freed and fed, nourished and healed, you will experience more vitality. as the spine and backside of the body is being stretched, the front side is firmed and toned. the abdominal organs receive a deep massage, thus stimulating the powers of digestion, elimination, and reproduction. forward bends can be held for long periods of time, giving you more time to let go of tension and held energy. this is soothing to the nervous system and generates calmness, serenity, and a new outlook on life. your kinesthetic sense, the feeling-tone of you, instead of being ragged or on edge will become smooth and even, more harmonious — and this feels good. lengthening the backside of your body... frees you from the past, so you're no longer bothered by events or circumstances that occurred earlier in your life... this helps you experience your newness in the now. done properly, forward bends simulate bowing and are humbling.

paschimottanasana (seated forward fold, also known as "intense stretch of the west"):
paschima = west
uttana = intense stretch

benefits (according to yoga journal):
• calms the brain and helps relieve stress and mild depression
• stretches the spine, shoulders, hamstrings
• stimulates the liver, kidneys, ovaries, and uterus
• improves digestion
• helps relieve the symptoms of menopause and menstrual discomfort
• soothes headache and anxiety and reduces fatigue
• therapeutic for high blood pressure, infertility, insomnia, and sinusitis
• traditional texts say that paschimottanasana increases appetite, reduces obesity, and cures diseases.

cautions/contraindications:
• back injury

preparatory poses:
• uttanasana (standing forward fold)
• janu sirsasana (head-to-knee forward bend)

song that most comes to mind while in the posture:
after reading what erich schiffman has to say about paschimottanasana and forward bends (i.e., that forward bends "lengthen the backside of [the] body [and] ... free [us] from the past)," i would have to choose captain beefheart's "the past sure is tense," from the 1982 album "ice cream for crow."

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

Labels: august09, muse, yoga

august 1, 2009: charity yoga class
join chuck for a class to benefit homeward trails. homeward trails is an animal rescue group that finds homes for more than 1,000 dogs and cats each year. homeward trails supports a large network of foster care providers who take homeless dogs and cats into their homes, care for them, rehabilitate them when needed, and prepare them for their permanent adoptive homes. suggested donation is $15 for this class.
all levels
time: 2:30 pm - 3:45 pm
where: tranquil space dupont, 1632 17th street, nw, washington, dc
cost: suggested donation of $15
check it out: www.tranquilspace.com

also, if you're looking to get outdoors for a good cause:

august 16, 2009: one day, one ride, one cause charity ride
in washington dc, it's estimated that 1 in 20 residents are infected. join bbssu cycling club for a 40 mile ride throughout dc's neighborhoods to raise awareness and funds to combat hiv/aids.
time: 8:00 am
where: meridian hill park (malcolm x), 2330 15th street nw, washington, dc
cost: starting from $35 plus minimum pledge of $100. see website for details.
check it out: www.1day1ride1cause.org

Labels: august09, karma corner

ahhh... paschimottanasana. this is not a sigh of joy. forward fold is my least favorite yoga pose. even after years of yoga practice i struggle to hinge from my hips, my back wants to round, and i feel like my feet belong to some other person! while i have certainly made progress from a new student it still seems like a struggle. shouldn't i be better at this by now? although i guess that is part of my discomfort. it isn't only my tight hips and hamstrings, but my idea of what i should look like and fee like in this pose that causes me to struggle.

i have been drawn to the practice of doing and teaching of yoga because it helps me remind myself and others it isn't about what we look or feel like. there isn't a way that we should be at any particular moment other than exactly how we are. our job is just to notice what is. even when we don't like what we are noticing. in our anxiety filled lives we may even find our selves getting annoyed over what annoys us! not only do i think i should have a better forward fold, i think that i shouldn't care so much about this forward fold anyway!

pema chodron is a voice of calm that helps me deal with and even embrace my inner crankiness. in the wisdom of no escape she tells us, "one of the major obstacles to what is traditionally called enlightenment is resentment, feeling cheated, holding a grudge about who you are, where you are, what you are... meditation is a process of lightening up, of trusting the basic goodness of what we have and who we are, and of realizing that any wisdom that exists, exists in what we already have. our wisdom is all mixed up with what we call our neurosis. our brilliance, our juiciness, our spiciness, is all mixed up with our craziness and our confusion, and therefore it doesn't do any good to try to get rid of our so-called negative aspects, because in that process we also get rid of our basic wonderfulness."

i am grateful to tranquil space for leading me to many such voices of wisdom and providing a good place to practice embracing my entire practice.

Labels: august09, community

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.

wow. i can't believe its been almost 4 and 1/2 years since i first discovered tranquil space, and 3 years since i jumped at the chance to become part of the team! when i look back at my time behind the desk, i think of countless laughs, entertaining conversation, and the opportunity to be amongst such an amazing community of yogis. i'm so grateful to work and deepen my practice in such a warm, nurturing environment, with so many who inspire and encourage me to push to my edge, both on and off the mat. thank you!

namaste.

Labels: august09, community, yoga

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.
i first came to tranquil space a little over a year ago. at that time, i had never done yoga before, but when i saw there was a studio a block from my apartment i had to try it. i’m so glad i did, because it really only took that first class, and i was hooked. the teachers are great, and everyone at the studio is always so friendly and welcoming. i am also a runner and love how the stretching from yoga has improved my running form and helped me prevent injuries. i enjoy the discipline of a dedicated practice and marking small personal milestones along the way. over the past year, my yoga practice has become a very important part of my life, and i am delighted to have found such a wonderful studio. i am truly grateful to have found the tranquil space community.

Labels: august09, community, yoga

Labels: august09

join carol collins for a weekend of training in teaching postnatal yoga and baby and me yoga. learn about the physiological and psychological needs of postnatal women and the developmental milestones for babies 6 weeks to 12 months. learn how to teach a class which includes both parent and baby, observe baby and me classes. carol has been teaching baby and me yoga classes for several years and is a mother herself. this training is great for level 1 or level 2 teacher training graduates but is open to those without prior teaching experience as well. cost $275.00.
friday august 28 6:30pm-9:30pm and saturday august 29 12:00pm-7:00pm. sign up here.

Labels: august09, dupont, teacher training

guys, i haven't forgotten about you. we have a new design for the dudes (no hearts, men). just simple words, tranquil space est. 1999 to celebrate our 10 year anniversary. you will be looking cool in the ultra soft charcoal t-shirt and letting everyone know where you get your yoga fix.

do you love a discount and come to the studio on a regular basis? you should consider the annual membership. for $1200 you get unlimited yoga, mat storage, 15% off boutique, spa and workshops. you save $300 from the standard month-to-month membership.

Labels: august09, boutique, muse

tranquil space is offering the 1 year membership for sale through the end of august. get unlimited yoga classes in all three locations and free mat storage, 15% off workshops, spa treatments, and boutique items for $1200. the pass will activate on the date of first use and be good for one year. please note that no other discounts apply; the membership is not refundable or transferable.

august is a good time for squeezing (and sweating!) toxins out of your body. if you want some extra twists and heat check out niya's detox workshop coming up this month. if even dc's august still leaves you feeling tight hilary has a yoga for the not-so-bendy also in august.

workshops and events:

• charity class to benefit homeward trails with chuck zebrowski, sat 8/1, 2:30 pm - 3:45 pm
• detox workshop with niyati shah, sun 8/2, 1:00 pm - 3:00 pm
• meditation for the time crunched, well intentioned, and easily distracted with melissa vanorman, fri 8/7, 6:30 pm - 8:00 pm
• book group discusses make your creative dreams real, by sark, fri 8/14, 6:00 pm - 7:00 pm. free event
• pregnancy massage and comfort measures workshop with barbara jazzo, sat 8/15, 2:30 pm - 4:30 pm
• adoption event with the washington humane society, sun 8/16, 12:00 pm - 2:30 pm
• newbie yogi workshop with gina tauschek, fri 8/21, 6:30 pm - 8:30 pm
• yoga for the not-so-bendy with hilary wentz, sun 8/30, 1:00 pm - 3:00 pm

plan your getaways now!

• yoga mountain retreat with carol collins, september 11 - 13
• fall foliage retreat with kimberly wilson, october 16 - 18th

Labels: august09, dupont, karma corner, yoga

feeling stressed, strapped for time, or in need of a vacation? i've pulled together potpourri of ideas to help you get your tranquility on right now (even if a pug is in your yoga way)!

tips for tranquility:
- step away from your work/computer and take a walk around the block
- draw your shoulders up to your ears, back, and then slide your shoulder blades into your back pockets
- sip tea
- nosh on chocolate covered almonds
- light a candle or incense
- read something inspirational
- take one small step toward a big goal
- listen to madeline peyroux
- do lion's pose and make a funny face
- surround yourself with inspiring photos of happy times, places, and people
- organize your desk
- roll out your mat and do down dog with your beloved canine companion
- make an appointment for a massage
- do chair yoga
- list 5 things for which you are grateful
- mist lavender spray or rose water into the air
- take a mini savasana
- indulge in legs up the wall topped off with a lavender eyepillow
- schedule a staycation

have minor aches and pains? looking for an alternative to traditional ice packs that leak or sweat? need to apply heat to that achy spot? introducing the therapearl. these blue beauties are great for sprains, swelling, puffiness, bruising, spa treatments, muscle aches and more.

Labels: boutique

to show our love for our yogis and shoppers, we are offering 10% off class passes and boutique (full priced items only) july 24-31. to purchase passes online use the promo code YOGIWEEK (all caps and one word) to receive the discount.

Labels: arlington, bethesda, boutique, dupont, yoga

yummm. tomato season is here! after weeks of scanning for new items recently farmers markets have exploded with of hues of red and orange. i am finding peaches, blackberries, corn and swiss chard. can someone really be that excited about swiss chard? i can, for me this is bliss!

eating as much local food as possible has been a goal of mine since i read omnivore’s dilemma and animal, vegetable, miracle a couple of years ago. seeing the film food inc recently has only reinforced my desire to know where my food is coming from and eat less processed food. i joined clagett farm's community supported agriculture (csa) program, frequent farmers markets, and cook more of my own meals. local fresh food uses less fossil fuels in transit and processing, plus reduces the pesticides, herbicides, and waste otherwise involved in our industrial food system. i feel good about giving money directly to the people and communities who are growing my food rather than the company who processed it. a good resource for finding local food is localharvest.org if you are interested in finding out more. the dc area has a growing number of options (although i am still looking for grains and beans grown closer to home if you know of any).

eating fresh food can also be a yoga practice. one of the niyamas (observances) of yoga is shaucha or purity. donna farhi explains in yoga mind, body & spirit that practicing shaucha, “involves maintaining a cleanliness in body, mind, and environment so that we can experience ourselves at a higher resolution.” we may often think of this in terms of what one should not be thinking or should not be eating (that bag of potato chips) rather than focusing on the positive. darren main notes in his book, path of the urban mystic, that while “organic” wasn’t mentioned in any ancient yogic texts it is important to modern day yogis. "the idea is to give the body as much nutrition and prana as possible… when we eat a high fat diet that is filled with pesticides and artificial ingredients, we tax our bodies and create ill health. the energy that it takes to repair such damage could otherwise have been used on our spiritual practice." i think my fresh tomato from the local csa has more energy to offer my spirit than an industrial tomato. donna farhi goes on to say practicing shaucha isn’t about self-deprivation but rather “allows you to experience life more vividly.” so stop by your local farmers market and nourish your soul with some vivid food this season!

Labels: eco, muse

teacher carol collins dons her "i heart TS" tee while daughter sophia noshes on her pink cupcake and director of operations tim mooney dons his tranquiliteam tee while picknicking in the sculpture garden.

Labels: community, yoga

if you're subscribed to the tranquil space newsletter, you may remember my entry about january's trip to the new york gift show. we found a great new line called k. hall designs and brought back their candles and reed diffusers. if you liked the 100 hour screen printed candles, you'll enjoy the new scents including nag champa, peony and lavender. we also restocked their number one selling scent and my personal favorite, milk. if you are looking for a smaller candle, take a look at the 60 hour candles in moss and egyptian jasmine.

Labels: boutique

by allison asplin, a studio assistant at tranquil space arlington and a 2009 graduate of our level one teacher training program

service is the rent we each pay for living. it is not something to do in your spare time; it is the very purpose of life. -- marian wright edelman

here in the dc area, we have plenty of opportunities to be of service to others. we can find opportunities for volunteer service on the tranquil space karma yoga page, volunteer for the tranquil space foundation, or give our time to any number of other worthy causes and organizations. but how can we transform service from something we do for two hours on the weekend to something that’s an integral part of our everyday lives?

this week, i'm going to try to find small ways to serve others on my usual daily path. maybe i'll serve my coworkers by refilling the paper in the copier, even though it's technically "not my job." maybe i'll serve a friend by really listening to her with compassion and without judgment. maybe i'll serve the earth by riding my bike to yoga class instead of driving. maybe i'll serve a stranger by letting that person who’s tapping her foot impatiently behind me in the grocery store checkout line go ahead of me.

what will you do, or have you done, this week to serve others in your daily life?

Labels: community, karma corner

tranquil space tees are getting to some pretty amazing places! don't forget our summer contest... here's the latest entry from abby hiking the na pali coast in kauai.

Labels: community

ooh la la: check out the lovely richard weinberg in costa rica, arwa jumkawala, michelle hynes, and tim mooney in portland AND former tranquil space bethesda gretchen eyth post-practice in her tranquil space tee.

send photos and join our tranquil space tee contest.

Labels: community

the snug camisole is just what every girl needs. a basic piece for layering and looking cute this summer. a colorful, one-size top that goes from yoga to the streets in no time flat, the snug cami is your ticket to looking fashionable this year.

Labels: boutique, dupont

we recently held a workshop to benefit lift me up! therapeutic riding, a therapeutic riding program dedicated to helping children and adults with physical, mental and/or emotional disabilities improve both their physical and mental well being. tranquil space yogis donated $220.

previously in june we held workshop to raise money for the family of stephen tyrone johns who was killed at the holocaust memorial museum. tranquil space yogis donated $190.

coming up in july tranquil space and the washington humane society (whs) will be hosting another adoption event. stop by on july 26 to meet your new best friend and fill out an application on a pup or kitty, learn how to volunteer with whs or donate a dollar or two to support the work of whs!

Labels: july09, karma corner