i hope everyone is getting the most out of the last day of 2009 and is looking forward to ringing in the new year. tranquil space has lots of ways to get your 2010 off to a good start. kimberly and guests will be hosting a thursday evening series: living your yoga. we have special guest Kristin Leal at the studio in jan offering a range of workshops including a tantric girl's view of the yoga sutras and breath and the relaxation response. or if you need some detox after all the holiday celebrations join melissa for detox flow. see below for a full list of events.

tranquil space book group will be reading strength in what remains by tracy kidder. drop by the discussion on tuesday, 1/12 at 6pm to meet fellow yogis and talk about the book.

yoga day is january 23 and tranquil space will be offering 15% off 6 & 10 class passes and boutique items. for online purchases use promo code: yogaday.

if you are interested in contributing to our blog please let us know.  we would love to share the musings of yogis and other tranquil space fans.  send us a writing sample or a idea of a post you would like to share to jo@tranquilspace.com. 

workshops and events:

• new year, new you with Kimberly Wilson , Fri 1/1 from 2:00 - 5:00 PM
• tranquilology teleclass with Kimberly Wilson (via phone in the comfort of your own home), Mon 1/4 from 9:00 - 10:00 PM
• living your yoga series with Kimberly Wilson & guests, thursdays 1/7 - 1/28 from 7:30 - 9:30 PM
• yin yoga university 101 with Danielle Polen, Fri 1/8 from 6:30 - 10:00 PM
• new year's celebration with Kimberly Wilson, Sat 1/9 from 10:00 AM - 4:00 PM at the josephine butler house
• intro to tantra & samkhya philosophy with Kristin Leal, Sat 1/9 from 11:00 AM - 2:00 PM
• yin yoga university 102 with Danielle Polen, Sat 1/9 from 5:30 - 9:00 PM
• chakras & the neuroendocrine system with Kristin Leal, Sun 1/10 from 10:00 AM - 1:00 PM
• 2nd sunday: to benefit street sense with Abby Strunk, Sun 1/10 from 12:00 - 1:15 PM
• a tantric girl's view of the yoga sutras with Kristin Leal, Sun 1/10 from 2:00 - 5:00 PM
• the essentials of restorative yoga with siobhan, fri 1/22 from 6:30 to 9:30 pm
• pranayama eastern vs western view with Kristin Leal, Sat 1/23 from 11:00 AM - 2:00 PM
• breath and the relaxation response with Kristin Leal, Sat 1/23 from 2:30 - 4:30 PM
• kriya yoga with Kristin Leal, Sun 1/24 from 10:00 AM - 1:00 PM
• advanced assisting principles with Siobhan Troy-Carranza, Sun 1/24 from 2:00 - 5:00 PM
• detox flow with melissa with Melissa VanOrman, Sun 1/31 from 3:00 - 5:00 PM
• newbie yogi workshop with Anne Thiel, Sun 1/31 from 3:00 PM - 5:00 PM

Labels: dupont, jan10, yoga

happy, happy new year.

it's that special time of the year where you may take a step back to evaluate where you are, where you've been, and where you're heading. on my flight back from visiting family in oklahoma this week, i took some time to list my 2009 highlights, lessons learned and dreams for 2010. this process is most cathartic and offers an opportunity to take stock annually to ensure movement in the right direction.

for yogis this is an important aspect of our practice and it's called svadyaya - self study - which is one of the moral codes of yoga. i love the above quote by plato as it's the perfect reminder to slow down, reflect, explore, and dig deeper. pull out your journal, grab a mug of tea, and let's indulge in self-study for a moment.

in light of this recent reflection, i wanted to share a few of my 2009 highlights with you: learning about mindfulness-based stress reduction, spending 10 days in paris, leading retreats in costa rica and new york, returning to school to pursue MSW, our nonprofit's film festival, celebrating our 10-year birthday with you, penning tranquilista, releasing 4th yoga to go CD, and celebrating 5 years with my supportive beau. all in all, a productive, blessed year. what are yours? can you bring them together in visual form? doodle the highlights or simply list them.

lessons learned (and continue to relearn - as pema chodron reminds us, the same challenges keep reappearing until we've learned the lesson they have come to teach us): ask for what you need, speak with compassion (recently picked up nonviolent communication and can't wait to read it), keep working with word of the year "spaciousness" and remember it when overscheduling or overcommitting, declutter daily, savor the simple things (lesson brought back from parisians who you'd never catch with a to-go cup). what lessons are you taking away from your experiences this year?

now it's time to look forward. what do you want 2010 to hold? more strategic use of time and energy. since i oversee four organizations including three yoga studios, manage six bank accounts (not my cup o' tea), "mother" three furry creatures, and am a grad student, this is more important than ever. continuation of weekly boxing classes. design new e-course based on tranquilista or living your yoga. set up etsy store (heading to sewing excursion today so look for fun eco-items soon). daily meditation. host monthly dinners at chez moi. return to dance. daily sun salutations. more you tube videos. when you ponder what you want your life to look like december 31, 2010, what do you see? take a moment to collage, draw, dream, or paint it.

as we cross the threshold into a brand new decade, i wish you oodles of tranquility. raise a glass to 2009. honor your efforts. choose a word to focus on in 2010 - my attachment to "spaciousness" will continue. toast your practice of lokah samasta sukino bhavantu - thoughts, words, and actions benefiting others. relish in being uniquely, fabulously you. as pema chodron reminds us, you are perfect just as you are. i like to think that we can simply add dashes of enhancements (like the boosts we add to our smoothies at a juice bar) through practices of self-study and adherence to the above mantra. let your life shine in 2010. namaste.

Labels: jan10

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.

According to Light on Yoga, "[Utkatasana] removes stiffness in the shoulders and corrects any minor deformities in the legs. The ankles become strong and the leg muscles develop evenly. The diaphragm is lifted up and this gives a gentle massage to the heart. The abdominal organs and the back are toned, and the chest is developed by being fully expanded." And by adding the twist to the pose, the lower spine is rejuvenated and the abdominal organs are squeezed and contracted, aiding digestion and elimination. The pose is also thought to have therapeutic applications for flat feet.

Utkatasana Twist (Chair Pose, or Fierce Pose, performed with a twist):Utkata = powerful, fierce, uneven
Asana = pose, posture

Benefits:

• Strengthens the ankles, thighs, calves, and spine
• Stretches the shoulders and chest
• Stimulates the abdominal organs, diaphragm, and heart
• Reduces flat feet

Cautions/Contraindications:

• Headache
• Low blood pressure
• Insomnia

Preparatory Poses:

• Adho Mukha Svanasana (Downward-facing Dog Pose)
• Uttanasana (Standing Forward Fold)
• Virasana (Hero’s Pose)
• Bhujangasana (Cobra Pose)

Song that Most Comes to Mind While in the Posture:
Lil' Jon & the East Side Boyz: "Stick That Thang Out" (feat. Pharrel Williams & Yin Yang Twins)

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

Labels: jan10, yoga

i hope 2009 is ending with time for reflection coupled with anticipation for what lies ahead. yay for a fresh year AND a fresh decade. take a moment to reflect on your highlights, lessons learned, and dreams for the new year. please share them if you're so inclined. mine are forthcoming!

this friday, january 1 is my annual new year's day workshop from 2-5pm at tranquil space. spend time focusing on reflection and setting intentions for 2010 while exploring the interplay of yoga and meditation. details at tranquilspace.com.

on monday, january 4 i'll be hosting my seasonal $10 teleclass at 9pm ET. if you can't join live, no worries, i send you the mp3 within 48 hours for you to listen to at your leisure. pull out your journal, kick up your heels, and have a hot cup of cocoa nearby while we explore the 8 petals of "new year, new you." register here.

also, our annual new year's celebration in a gorgeous ballroom is taking place on saturday, january 9 from 10-4pm in dc. details and registration scoop here.

kick off the new year with clear intentions and fresh energy. eat your veggies. sip your tea. take a nap. embrace gratitude. give back. relish in being divinely you.

thank you for your comments, snail mail, tweets, faning us on facebook, and overall good vibes. 2009 has been an amazing year. i am *so* grateful for you and our oh-so-tranquil community. i look forward to connecting in the new year.

i got a feeling, that this year is gonna be a great year (sung in the tune of black eyed peas "i gotta feeling"). we are busy restocking the boutique after the busy holiday season. thanks to you for making last year a successful one. 2010 is going to be even better!

Labels: boutique, jan10

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.

Whenever I travel I always try to check out the local yoga scene. During our most recent trip to Maine we visited three different studios along our route and enjoyed all around great classes. Yet no matter how many different studios I visit, I’m always eager to return home to Tranquil Space. I love the dance like fluidity of our classes. The nurturing assists that take my poses deeper or simply remind me to soften and release. The welcoming community. The cushy pillows or the always hot tea. These details make Tranquil Space a place I want to be be— not just a place I go to practice. It’s been almost 6 years since I took my first TS class and my life has changed enormously in that time. I got married, completed one and soon two teacher trainings, and embarked on a new career as a yoga teacher. During all of these transitions, Tranquil Space has been a constant source of support. I’m continually inspired by my teachers and my fellow yogis whose stories of transformation remind me how powerful the practice of yoga is. While travel is fun and new studios exciting, I am always grateful to practice in a place that feels like home.

Labels: community, jan10

my first experience with yoga was not a positive one. I was in Mrs. Kennedy’s gym class in 10th grade, and I remember her dragging us to the basement of my high school, having us sit on concrete, and trying to get us to bring our foot behind our head. At the time, I thought, "is this a joke? Let’s get back to basketball and soccer!" I was one of the few who loved gym class, but I thought the yoga module, with its focus on flexibility that I did not have, was simply tortuous.

Fast forward several decades, and I now seek to practice yoga every day. In fact, I believe that yoga is the elixir of my life. Today, I realize that yoga is so much more than practicing advanced asanas. Yoga is about the process, not the end result.

For years, I struggled with arm balances. I would practice crow (bakasana) and be too scared about falling out to shift my weight forward.

It took courage, but eventually I did it and stayed up for 1/10th of a second. Then I worked up to one second, then two, and so on until today, when I can hold my crow with ease on most days. But I couldn’t do crow on day one; working on crow required countless sessions of trying it and not shifting my weight forward, or falling out, and or coming up for a split second before coming out of it. The process was a lot like life. It’s not always easy; it takes hard work; sometimes you don't succeed right away. And that is the beauty of yoga. Practicing on your mat can help illuminate how to approach challenges off the mat.

In my home practice, I am currently working on koundinyasana, an arm balance. I'm in the "hold it for 1/10th of a second" phase. Reminding myself that yoga is about the process, not about the end result, has been very helpful for me as I struggle to open my hips and gain the arm strength necessary for this arm balance. I am confident that one day, I'll build up to holding the pose for a full second, and then maybe even two, but in the meantime I am enjoying getting there.

Labels: community, jan10

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.

The Vinyasa Yoga class at Tranquil Space is an amazing workout that is also extremely peaceful. For both of us, it is a time to quiet the mind, focus on ourselves and push our bodies in different ways. From the evening classes that allow us to make it there from work on time - to the targeted workshops for areas of the body we want to strengthen ... there is always something going on that we enjoy at the studio.

Leigh says -- "I love coming to class each week and appreciate the welcoming environment where questions are always encouraged. I am constantly learning new things about integrating yoga into my life."

Terra says -- "Tranquil Space is my home for yoga in DC - it is a place I can come relax, restore and rebuild my energy each week. The teachers, the people, and the students here all make TS a special environment for yoga and more."

Labels: community, jan10

Labels: spa

connect to your community through your yoga. join abby for a 75-minute donation-based vinyasa flow class to benefit street sense! street sense is DC's bi-weekly newspaper which creates economic opportunities for people experiencing homelessness and raises awareness on the issues of homelessness and poverty in our city. sunday, jan 10 from 12:00 – 1:15 pm.

Labels: community, jan10, karma corner

have questions about teacher training? thinking about going through a teacher training but not sure if it’s right for you? join kevin at the studio for some tea, cookies and a q and a session. find out what teacher training at tranquil space involves! no pre-registration - just drop by if you're interested.
saturday, 1/9/2010 from 10:30 - 11:30am.

Labels: dupont, teacher training

Labels: boutique

dupont: not only are we open at 11am for a full day of yoga, shopping and spa action... our bike rack and entire front area is shoveled out. storm? what storm?

arlington: open for regularly scheduled 7pm class tonight (parking lot is plowed, but if you're driving please be careful out there!)

bethesda: open for regularly scheduled 7pm class tonight

Labels: arlington, bethesda, dupont

The federal governmant is closed Monday... come to yoga! Dupont is open as usual at 11am, with the first class at noon. Arlington and Bethesda are TBA... we hope to have them open as usual.

Labels: arlington, bethesda, dupont

tranquil space's beloved teacher caroline was awarded her 500-hour certificate today during her bebe shower at chez moi. we're excited to welcome her bundle of joy in february and are very proud of her for achieving the 500-hour teaching status. tres bien, caroline!

Hey! Who's the joker who keeps playing "Let it Snow"!?

WEEKEND STATUS - UPDATED 2:00 PM

Bethesda - All classes *canceled* Saturday and Sunday

Arlington - All classes *canceled* Saturday and Sunday

Dupont - Open. All classes are as scheduled, except Sunday 9:30am meditation, which has been canceled

Labels: arlington, bethesda, dupont

Get out your shovels! This weekend's storm is looking like a doozy, even by my western-NY born and bred ways. We're already getting a lot of calls about cancelations. Under most circumstances, Tranquil Space locations are open during weather that closes down schools, government, etc. but we're keeping an eye on this storm to potentially cancel classes at Arlington and Bethesda studios. Dupont will almost certainly be open tomorrow as usual, so if you want to brave the winter wonderland (and the worst DC December snow storm since 1982), Dupont's the best bet.

We will post the "open status" by Twitter and here on the TS blog. If you're traveling this weekend, happy holidays and stay safe!

WEEKEND STATUS (as of Friday 11:10 PM EST - check back for updates)

Bethesda - Saturday: 9am yoga 1 is still on; 10:30am open flow, 12pm Baby & Me & 4pm open flow are all*canceled*
Sunday: TBA

Arlington - All classes *canceled* Saturday and Sunday

Dupont - Open. All classes as scheduled.

Labels: arlington, bethesda, community, dupont

As defined by the author, “a tranquilista is a woman who embraces her many sides: spiritual (she’s a tranquility-seeker), creative (loves style), and entrepreneurial (calls her own shots). She hearts fashion and philanthropy. . . . Entertaining and enlightenment. The golden rule and layers of vintage gold bangles. . . She is full of aspirations and always seeking inspiration. Oh, and she sparkles. Literally.”

Presenting a potpourri of real-world tips, inspiration from modern-day muses, and savvy sources for further exploration, Tranquilista offers everything you need to bring balance and bliss into your everyday life. Taking spirituality as its foundation, the book highlights creative individual expression and offers an entrepreneurial approach to everything from homemaking to brand building. Step-by-step projects and to-do’s cover a tranquilista’s key pursuits: meditation, setting goals, personal style, living green, and even launching a nonprofit. The aim throughout is to help you realize - and revel in - your unique potential to make a splash and make a difference.

************
“Tranquilista is a strong, sparkly, and succulent guide for living and working with mindfulness and enlightened joy!”

emma shercliff for giving birth to alex francis george shercliff on december 5!








mara bertelli for giving birth to teresa on december 6!

Labels: community

i recently found myself in a total state over, of all things, christmas cards! there are so many choices and suddenly so little time.  i happened to listen to an old radiolab podcast on stress around the same time.  it  reminded me how our human stress response didn't evolve for dealing with modern life - traffic, deadlines, finding the perfect holiday cards! yoga has taught me a lot, and continues to teach me a lot, about dealing with stress. in journey into power baron baptiste says, "your yoga mat is a place to invite in stress and meet it head-on, to rewire your mind on a daily basis."  he points out that yoga won't change the things in our life that cause stress, but yoga can help us change our reactions to those things. and that is really the key!  i decided to let the stress over my cards go.  i mailed a card to my grandfather, who could use some extra cheering up this year, the rest of my card sending can wait. maybe i'll be inspired to send new year's cards. or maybe friends and family won't get cards from me this holiday season. but i will be a more cheerful presence to the people i interact with.

have you felt the stresses of the holidays this year?  do you think your yoga has helped you react more calmly? join kevin this weekend for a restorative yoga workshop to help de-stress a bit more.

Labels: community, muse

Think of giving a small gift card to someone living with AIDS this holiday season. The next time you are shopping at CVS, Target, Giant or other retailer, think of picking up a gift card or two to help someone who needs some support this holiday season. Tranquil Space and the Karma Yoga program are sponsoring a gift drive for low-income adults living with the virus. A small gift of a gift card, winter accessory, cosmetic, or other small token may significantly brighten someone's holiday. The gifts will go directly to the individuals that Tranquil Space teacher kevin Waldorf-Cruz supports in his work at the Austin Center for Health and Living at the Whitman-Walker Clinic. It is a cause close to all of our hearts, and we hope you can support it.

UPDATE...

Kevin has sent a little more information and a "wish list" for the project that goes beyond gift cards:

Holiday Gift Drive for AIDS Gift Cards for the following:

• Giant, Safeway, Whole Foods, Target, CVS, Rite Aid (suggested $20 max per card)
• Men's and Women's Winter Accessories: Hats, Scarves, Gloves, Etc.
• Men's and Women's Socks/Underwear
• Men's and Women's Thermal Underwear
• Unused/Unopened Cosmetics and Personal Care Products
• Movie Tickets
• Metro Cards
• 2010 Day Planners
• 2010 Calendars
• Stationary/Memo Pads

All donations will benefit HIV+ adults at the Austin Center for Health & Living at the Whitman-Walker Clinic.

For more information about the Austin Center or the Whitman-Walker Clinic, please visit their site here.

Please drop off donations to Tranquil Space before December 23rd.

Labels: karma corner

this time of the year can get a bit harried so i wanted to share a few ways to savor simplicity (and, ultimately, tranquility):

light a scented soy candle
warm by a fire
do yin yoga (preferably in front of the fire)
roast marshmallows
sip hot cocoa with marshmallows on top (best part!)
stack your books by subject
de-clutter
decorate a live tree and then plant outside post-holiday
make popcorn - yum!
cuddle
toast to a life well lived
sip tea by candlelight
daydream
nap and truly daydream
indulge in a mid-day bubble bath
take 10 deep breaths

what are your favorite ways to savor simplicity?

our very own meditation cushions were featured in breathe magazine's local holiday gift guide. check it out here.

our meditation cushions are the same ones used in our dupont studio, and are handmade with eco-friendly materials by our creative director's mother in oklahoma. they're a special order, so if you're interested check in with us at the dupont studio.

Labels: boutique, dupont

do you sign up for class using the online system? do you want to skip the line and get to class faster? try the express sign-in!

you may have seen fellow yogis scanning cards in the express sign-in computer at the dupont studio. a quick beep and they're hopping into class. how do you get to be like them? easy! just ask someone at the front desk for an express sign-in card of your own and next time you come you can move to the head of the line.

Labels: dupont, yoga

are their other things you think are important to yoga studio etiquette? see yoga journal's similar list here.

Labels: yoga

join kevin and danielle in lovely vieques, puerto rico march 4 - 7th.
escape the cold of winter and delve deeper into your yoga practice surrounded by lush, caribbean beauty. an eco-friendly, yin/yang yoga retreat to the puerto rican island of vieques. this island is just off the coast of puerto rico and is the 1st of the virgin islands. immerse yourself in tropical splendor while enjoying the many natural wonders of this unspoiled oasis. read more info and sign up here.

Labels: community, yoga

Looking for a more mindful way to celebrate the holidays?

Spread the qualities you value – leadership, creativity and yoga – and inspire young girls to live more mindfully by purchasing a TranquilTeens goodie bag in someone’s honor for the holidays.

Each goodie bag is specially designed to inspire teens to explore leadership, creativity and yoga during the workshop and in their own time following the program. With your generous donation you will receive a certificate (available as a pdf to print or picked up at the Dupont studio) acknowledging your gift and the difference it will make in the lives of young women.

We're honoring all goodie bags purchased on our giving tree in the front window of the Dupont studio. Stop by between now and the 24th for more information and to purchase. Click here to learn more or purchase online through Tranquil Space Foundation.

Labels: boutique, dupont, karma corner

last night was our *annual holiday fete* and the first time we've hosted it team-only. these festive evenings started in my living room and have been held at local restaurants and lounges. this year we decided to do something a little different. rather than giving the same goody bags to the entire team, we set up "DIY gift stations" for team players and their families to enjoy.

the gift stations consisted of: organic oranges + whole cloves to make an orange pomander, epsom salt + sea salt + baking soda + essential oils to make your own bath salt, five types of organic teas plus our special blend to concoct your own tea blend, and a make your own origami table (complete with kimono-donning gota).

we also gave out playful awards such as "best ambassador,""best buddha vibe,"and "i jazz up my tranquil space tee best"complete with an origami ring handmade by shizuka (gota's mum). in addition, i wanted to incorporate a talent show but had few takers. after much coaxing, the fabulous marq few offered to dance for us and we were beyond blown away. i already have an email out to him for private lessons!

the evening was festive, rewarding, and it's always a treat to have our team together to play. i'm excited to see what next year will bring as we continue to color outside the lines with innovative ways to create community among our team during the hollydaze.

i hope this will inspire you to play with creative gift-giving ideas and ways to shine uniquely this special season.

namaste, kimberly

Labels: boutique, gift guide

Labels: boutique, gift guide

catherine wigginton greene for giving birth to helen wigginton greene on november 29!








and to
kelly field for giving birth to emma anita green on cctober 27!

Labels: community

former yogi, team member, and pilates instructor arwa jumkawala was ladies who launch portland's featured business recently. take a look here to learn more about gemkitty and her vision!

Labels: community

Labels: boutique, gift guide