"a photographer gets people to pose for him. a yoga instructor gets people to pose for themselves." - t. guillemets.

i wish to thank tranquil space and all the teachers who have helped me learn about the ancient art of yoga. at the beginning of this year i became a teacher here and am totally thrilled and honored to share with others the healing properties of yoga. through the practice of yoga i have discovered new ways to look at old things and hope to continue to look over my shoulder at fresh, surprising and unexpected perspectives on this journey smiling baby-wide! namaste, diane

Labels: dupont, sept09, yoga

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 have been a part of the tranquil space team for so long now, i can’t image my life in dc without it. i first started practicing at tranquil space when we were in the church, i joined the team when we moved to p street, and i am still a part of this amazing team on 17th street. what i enjoy most about working at the front desk is welcoming all of the yogis as they come in for class. i love seeing the transformation that they go through from when they first enter the door to when they leave the studio. what a visible difference time on the mat can bring to the state of mind! the amazing yoga community at tranquil space has kept me motivated with my own practice. my fellow teammates, teachers, managers, and yogis have become more than just familiar faces to me over the years, and i feel extremely fortunate to be a part of the tranquil space community.

Labels: community, dupont, sept09

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.
it’s a lovely surprise to have been selected as ts’s yogi of the month. i have become really fond of the studio and its generous, friendly and brilliant teachers and team members. i remember the first time i walked in the studio, about 4 months ago. i was looking for a place in which i could satisfy my need for yoga, not caring much about anything else. the way i was greeted made such a nice impression on me. i soon found myself looking forward to coming to the studio everyday.

no matter what, i always find a smile whenever i arrive. no matter what, i always leave with a sense of having learned something worthwhile.

i believe that the reason ts is so addictive is because its classes are not limited to the physical aspect of yoga. they provide a wide array of food for thought that make you want to practice off the mat. the sense of community here is so genuine and natural that you find yourself immersed in it before you can even realize it! i am truly happy to have found such place. i have only the best wishes for the upcoming years. namasté!

Labels: community, dupont, sept09

Labels: dupont, sept09, spa

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.

last month, we focused on forward bends—cooling and calming poses that are excellent postures to practice during the heat of summer. this month we focus on parivrtta surya yantrasana, or compass pose, with the intention of reorienting our inner compass as we transition toward autumn. compass pose is an advanced hip opener and an excellent preparatory pose for arm balances such as eka hasta bhujasana (elephant's trunk pose) and astavakrasana (eight-angle pose), as well as a preparatory pose for more advanced postures in which the leg is positioned behind the head. the higher the upper extended leg is placed on the grounding arm, the more length you will be able to maintain in the spine and, consequently, the more upright you will be able to remain in the pose.

compass pose should be approached with a great deal of reverence, a patient yet light-hearted attitude, and only after thoroughly warming up hips, hamstrings, groins, shoulders and spine.

parivrtta surya yantrasana (compass pose):
parivrtta = revolved or turned around
surya = sun
yantra = instrument
asana = pose

benefits:
• stretches the hamstrings, groins, shoulders, and spine
• the slightly revolved action of the torso, like more traditional twisting postures, can energize the spine, stimulate the liver, kidneys, and digestive fire, and cleanse the organs
• because the tissues housing the lung meridian are being stretched, the pose may be beneficial for the respiratory system
• as with all postures, working toward this advanced posture in stages can help cultivate patience, discernment, steadiness, and right effort

cautions/contraindications:
• hamstring injury
• groin injury
• shoulder injury
• back or spine injury

preparatory poses:
• uttanasana (standing forward fold)
• lunges
• prasarita padottanasana (wide-legged forward bend)
• ardha matsyendrasana (half lord of the fishes pose, aka seated twist)
• janu sirsasana (head-to-knee forward bend)
• parivrtta janu sirsasana (revolved head-to-knee forward bend) (note that this might also be an appropriate follow-up pose)

song that most comes to mind while in the posture:
u2's "stuck in a moment you can't get out of"

Labels: community, sept09, yoga

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

these days, everyone can feel it: a change is in the air. as summer slips gently into fall, i feel a tingle of excitement for fresh starts and new beginnings - even though it's been years since i had a "first day of school" to look forward to. luckily, the ancient eastern science of ayurveda offers an explanation for my seasonal sense of anticipation.

ayurveda teaches that a different element dominates each season, so a yogi should adjust his or her habits and patterns to stay in balance throughout the cycle of the year. fall is associated with the element air – like a brisk breeze, it sweeps change along in its wake – which is often welcome after the lazy heat of the fire-dominated summer.

therefore, i'm taking some time over the next week or two to think about how to change my habits to be ready for the new season. i'll begin to shift my yoga practice from cooling, restorative poses like shoulder stand and supta baddha konasana to more invigorating heating poses, like urdhva dhanurasana (wheel) and headstand. i'll slowly switch my meals from cool, refreshing salads to warm, comforting soups. and, yes, i'll probably do a little shopping to refresh my wardrobe for the season too. (can't wait to see the new TranquiliT designs in the boutique!)

what are you doing to maintain balance in your life for fall?

image: (cc) surfer girl

Labels: boutique, yoga

thank you to all the of the teacher training graduates who attended our 1st ever teacher sangha this past sunday. the sangha was a way to mindfully reconnect with our gradautes through practice, meditation, and building community. it was a truly great gathering of inspired yogis and a great way to reconnect. thank you to everyone who attend. also, thank you to carol, chuck, niya, melissa, kimberly, and dave who all taught part of the practice. i know everyone felt reconnected with their "core" the next day. i look forward to our next gathering. check the website for the next sangha dates to be announced soon. thank you all for the inspiration.

namaste- kevin waldorf-cruz, teacher training director

Labels: teacher training

as you know we've been offering various karma offerings at the studio, with some great feedback. with the help of our ts team, i'd like to let you know about a new offering we're going to be having at the studio. in an effort to make the karma offerings a more regular part of the schedule, we will be offering it up once a month: second sundays (with a few holiday exceptions/changes)

on any given second sunday, you'll find a teacher who is donating their time to teach a class for a cause they are passionate about. get to know your teachers on another level!!

in the spirit of giving back/karma. we'd like to involve you, the yogis in the karma action as well. in december, we want you to pick your cause, and a teacher will be donating her/his time to the cause you choose as well.

email me, leave a comment here, or go old school and leave a note for me at the studio. tell me what cause is dear to your heart. look forward to building our karma commuity with you.

namaste - niya

ps. on facebook? look for our events posted there as well, invite your friends family!

sundays 2009
september 13 - kevin waldorf-cruz, dc aids walk 12:15-1:30pm
october 18 - dibora amanuel, clowns without borders 4:30-6
november 8 tbd
december 13 - jodi 11am you decide the cause/org!

sundays 2010
january 10 tbd
february 21 susanna, dc rape crisis center
march 14 - 6-7:15 kimberly, tranquil space foundation 6pm
april 11- hilary cause tbd
may 9 (also mothers day) abby strunk, mother's day event for rhonda's club
june 13 tbd
july 11 tbd
august 15 tbd
september 12 tbd

Labels: community, dupont, karma corner, sept09

i am often asked in massage sessions for my opinion regarding the best moisturizers and or products for the skin. my answer is simple: oil. yes, oil! as in sesame oil, olive oil, coconut oil, etc.....even for the face! my reasoning follows: the skin can and will absorb into the body most things that you put on it, so it makes sense that what you are putting on your skin not only adds moisture and emolience, but does not in turn put chemicals into your system, right? oil is also often a more cost-effective alternative to store-bought moisturizers. with the summer winding down, i would like to give you a peek into the benefits of oils for the skin to perhaps give you an alternative for taking care of that summer-weary skin!

almond oil is a good oil for all skin types. it is quite lubricating and stays on the skin for awhile, making it a good consideration for drier climates as well as for the winter months.
coconut oil is a heavier oil and is solid at room temperature (just scoop it into your hands to melt!). this oil is not only a great emollient for skin, but a wonderful oil for hair treatments as well.
olive oil is another great oil for both skin and hair. choose extra virgin olive oil if you choose to use it. this is a great facial oil for all skin types.
sesame oil (make sure it is not the toasted kind!) is yet another good choice for for all skin types, and being a lighter oil, is great for facial use.
jojoba oil is another oil i am asked about often. jojoba oil has many therapeutic properties and it chemically similar to sebum, the oil the body secrets. i find jojoba oil to have a waxier consistency after being put on the skin by itself, however, so i usually mix it with another of the above oils (about 10% jojoba, 90% other) for use.

keep in mind that not all oils are created equal, particularly with regard to how they are processed. whenever possible, look for cold pressed, organic oils. this essentially means the properties of the oils have not been altered by high temperature, and that the exposure of the oils to chemicals is minimal.
i find that massaging your oil of choice into the body before heading into the shower, and then standing in warm water for about 10 minutes works well. pat your skin dry with a towel, and enjoy how lovely your skin feels! (please note that your shower will be extremely slippery afterwards, so take care to clean it out or warn other unsuspecting shower users!)

oil info source: aromatherapy: essential oils for vibrant health and beauty by roberta wilson avery. this is also a great source for information on a host of essential oils and their various uses-one of my favorites!!

Labels: spa

By paying attention to our breath, our bodies, the environment, and those we love, we can stay connected to the beauty surrounding us. Conscious breathing is a must-have addition to the 5,000-year-old practice of yoga. While practicing the alternate nostril breath, I immediately feel lighter, calmer, more grounded – within a matter of seconds. This little gem comes in handy in all situations. Sure you may have to excuse yourself from a public place, but just a few moments alone with this breath will prove fruitful. Follow these simple steps and enjoy having tranquility within reach .

Let’s get started. Come to a comfortable position and connect with your breath. Notice your inhale and your exhale. Place your right middle and index finger to your eyebrow center so that your thumb, ring, and pinky fingers are free. Close your right nostril with your thumb and inhale deeply through your left nostril. Close your left nostril with your ring finger, release the right nostril and exhale through the right nostril. Inhale through your right nostril and then close the right nostril to exhale through the left nostril. Inhale through your left nostril and then close the left nostril to exhale through the right nostril. Continue this pattern back and forth until it feels natural. Then inhale to a count of 4, 5, or 6, and exhale evenly so that your breath becomes long, deep, and smooth.

This simple breath technique can create calm in preparation for your last summer hurrah. Alternate nostril breathing balances both sides of the brain and assists with calming the mind and the nervous system. You can’t go wrong with this little tranquil tip.

Omwork (homework with a yogic twist): Practice this breath while waiting in traffic, standing in line at the grocery store, or gearing up for a challenging meeting.

Labels: yoga

Labels: boutique, dupont

are you new to yoga or maybe just new to tranquil space's vinyasa style? our newbie yoga workshops are a great way of learning the ropes. the next newbie workshop is in september... if you're interested in a preview, one of our amazing teachers, gina tauscheck, recently recorded the basics of the sun salutation: one of the core sequences of a tranquil space vinyasa flow. check it out!

Labels: yoga

kimberly and i are back from the big pomme (that's apple in french) after our bi-annual trip to the new york international gift fair. vendors sell their products to retailers like tranquil space at this trade show. every visit, we purchase new merchandise for the boutique and get ideas about trends, merchandising and hot new gifts for you. your purchases. the creator of curly girl was featured in kimberly's blog and podcast (episode 145, but i know you subscribe, right?). she has some new items for the fall and they'll be headed to the boutique very soon. great journals, pencils and new cards are sure to be a hit with the curly girl fans. i stopped to take a quick photo in their booth while they finalized our order.

Labels: boutique, dupont

we had an amazing men's retreat this past weekend in the mountains of west virginia, near the spa town of berkeley springs. we're inviting along men and women for the next mountain retreat in september... details and signup here!

check out some of the amazing images captured on the retreat!

Labels: yoga

Labels: boutique

know anyone interested in giving yoga a try, but are a little intimidated leaping into a class right away? (it might even be you!) consider our newbie workshop at the dupont studio this friday - it's a 2-hour workshop introducing the basics of vinyasa yoga. come explore alignment and breathing along with basic poses and relaxation techniques. the workshop is geared for complete beginners, those curious about yoga, or even savvy veterans who want to brush up on the basics.

best part? your workshop includes 1 week of unlimited yoga classes for the week immediately following the workshop! $30 online or $35 in studio... sign up here!

Labels: dupont, yoga

tranquil space stopped selling bottled water when we moved into our 17th st space equipped with a water fountain. as a business trying to make green choices we felt selling bottled water was encouraging unnecessary waste (food & water watch has more info). but there has been some resistance to our lack of bottled water. it is a convenience that we have gotten used to. but recently there are reports that the bottled water trend is changing and not just sigg toting yogis. the washington post reports that bottled water sales are down. although the tough economy seems to be more of a motivator than environmental concerns. what do you think about bottled water?

Labels: eco

stop by tranquil space's table at adams morgan day on sunday, september, 13th.

Labels: community

men’s yoga retreat with kevin waldorf-cruz
august 14th-16th

escape from washington and find your serenity in the tranquil mountains of berkley springs, west virginia. join kevin and dave, for a men’s yoga retreat far away from the stresses of everyday life. learn to deepen your connection with your body, mind, breath, and nature. in a safe and supportive community of men rediscover yourself through yoga, meditation, outdoor adventures, and supportive men’s groups. the purpose of the weekend is to help you recharge your strength, vitality, awareness, balance, and ability to relax. practice yoga outside with a 360° view of nature, including a peak view of 4 states! deluxe cabin lodging is provided, as well as prepared delicious meals everyday. for info on the retreat site check-out: the http://www.xperienceit.com/retreat.html. all men are welcome. previous experience with yoga and meditation is recommended. price for weekend $375 (transportation not included). register early this retreat will fill up. rooms are shared and accommodations are very comfy! check-in between 4-8pm on friday. check-out between 1-3pm on sunday. a ride-share will be coordinated to help everyone with transportation.

weekend includes:
twice daily vinyasa yoga in a mountain-top oasis
daily mindfulness meditation practice
explore men’s spirituality, masculinity & body awareness
delicious gourmet food
outdoor nature activities: hiking, swimming, camp-fires
learn tools to cultivate your strength, power, and emotional awareness
trip to the town of berkley springs, wva (to explore the local spas & shops)
(participate in organized activities or go out and enjoy nature on your own)
please contact info@tranquilspace.com with any questions.

Labels: community, yoga

for giving birth to leo victor chaltain on august 4 at 10:53 pm!

Labels: community

for giving birth to maisie isabella smith-zoh on august 5 at 11:01 pm!

Labels: community

The sun salutation is a full body movement series that stimulates and warms the body while caressing the internal organs. Begin the series below on both sides for at least 15 minutes. Return to your world, energized and replenished with that blissful yoga glow!








Ground yourself in tadasana. Exhale your hands to prayer position in front of your heart.

Inhale and extend the arms up over the head.

Exhale swan dive reaching the arms out to the sides as you fold forward.

Inhale step back with your right leg to a lunge.

Exhale step back with your left leg to downward facing dog, your inverted V.

Inhale forward to plank, line your shoulders over the wrists and your heels above the balls of the feet.

Exhale drop your knees, chest in between your hands, and chin to the earth with the bum lifting up in the air.

Inhale slide up to cobra, elbows hug the body, inner ankle bones draw in towards one another, sternum lifted tall and proud, relax the shoulders from the ears.

Exhale curl your toes under, lift your hips up and back to downward facing dog.

Inhale step forward with your right foot, lining up your fingers and toes.

Exhale step your left foot in between both hands to a forward fold, uttanasana.

Inhale extend your arms out to the sides and up, palms of the hands together above your head.

Exhale hands to prayer.

Voila, repeat on the other side.

Labels: yoga