Labels: april10, boutique

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.

sarvangasana is known as the “mother” or “queen” of asanas, as it soothes and nourishes the entire body. b.k.s. iyengar, in his light on yoga, writes that “[i]t is no overstatement to say that if a person regularly practices sarvangasana, he will feel new vigor and strength, and will be happy and confident. new life will flow into him, his mind will be at peace, and he will feel the joy of life. after a long illness, the practice of this asana…brings back lost vitality.” salamba sarvangasana (supported shoulderstand):
sa = with
alamba = suport
sarva = all
anga = limb

benefits [cited in yogajournal.com]:
• calms the brain and helps relieve stress and mild depression
• stimulates the thyroid and prostate glands and abdominal organs
• stretches the shoulders and neck
• tones the legs and buttocks
• improves digestion
• helps relieve the symptoms of menopause
• reduces fatigue and alleviates insomnia
• therapeutic for asthma, infertility, and sinusitis

cautions/contraindications:
• diarrhea
• headache
• high blood pressure
• menstruation
• neck injury
• pregnancy [according to yoga journal, "if you are experienced with this pose, you can continue to practice it late into pregnancy. however, don’t take up the practice of sarvangasana after you become pregnant."]


preparatory poses:
• setu bandha sarvangasana (bridge pose)
• halasana (plow pose)
• virasana (hero’s pose)

song that most comes to mind while in the posture:
of course we had to throw a little love at our boy ricky martin this month, so let’s go with: "por arriba, por abajo." after all, nobody shakes their bon-bon like ricky!


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

Labels: april10, 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.

my life has been linked to tranquil space for almost nine years now and in that time my life has seen many changes. tranquil space has always been my safe haven to allow my yoga practice grow and that in turn gave me the opportunity to grow as a person. yoga and especially the teaching of yoga keeps me humble because i usually discover something new about the practice or myself that makes me ask why? why do we hate some poses and love others? why do we struggle with some poses? the answer is not always what we want to hear but it is usually what we need to hear. but if we don’t feel safe (ties into our first chakra of those basic life needs being met) then we won’t truly be able to hear the question let alone the answer.

when kimberly answered the phone nine years ago, what i liked was that she was very friendly, warm and had a very welcoming tone in her voice. i still get that feeling when i walk in the door today and i have been very fortunate to not only have been a witness of the growth of tranquil space but to have been a be part of it too. i have learned and still do learn so much from my students, my fellow teachers, my fellow team members, and my practice that i am very thankful to all for helping me find my tranquil space.

siobhan

Labels: april10, community

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 have been a member at tranquil space for about a year, and it has been a privilege to be part of the community. the warmth of the studio—from its charming spaces to the friendly teachers and staff—has provided me with an amazing space to practice yoga, as well as an environment for me to focus my mind and explore compassion for myself and others. as an expectant mother (due in july!), the tranquil space prenatal program has been an important part of my pregnancy. instructors have been helping me to physically prepare for my son’s birth, and the lessons i am learning off the mat are teaching me to let go of some of my type-a personality traits and surrender to the upcoming (and wonderful) changes that a baby will bring to my world.

Labels: april10, community, yoga

since 2007 tranquil space (ts) has been my yoga home. in fact tranquil space is increasingly my home away from home as the hours i spend at the studio continue to rack up! at this yoga haven the intimate relationship i’ve had with yoga since the early ninety’s transformed when i moved from being a yoga student into the world of yoga teaching – which really is just a different kind of yoga study.

the funny thing is that before i began teaching, particularly after practices where everything seemed to ‘click’ and the calm stillness of the present moment seemed fused to my spirit, i thought my love for yoga could simply not grow any deeper. i only discovered how wrong i was after stepping onto the other side of the mat and opening my eyes to a different side of yoga: service.

in my view, the goal of providing yoga instruction is to offer a voice that carries students deeper into their personal practice of self study and mindfulness. that is what all of my favorite teachers have always done for me. i love encouraging my students to seek their own practice within the larger group- and to stay connected to their breath as they flow from one asana to the next and one moment to the next. i also enjoy taking time after class to answer questions and break down asanas because it allows me to see the sparkle in the eye of a yogi who has just shifted their understanding of their own practice.

looking back over the years i can remember many yoga teaching moments (on the back yard at thanksgiving family get togethers, on the floor of my office at grad school, on the floor of basically every office i’ve ever occupied!) and i can recognize the same joy in those moments that i feel when teaching a formal class. helping others to discover how to feel good in a body that has caused them trouble in the past, how to accept where they are in their bodies at the present moment, and how to move forward towards a brighter future with increased mental clarity - those are the thrills of the service of teaching yoga. i can honestly say that sharing my love for yoga through regular teaching has brought a new light to my life. it is one that i cherish and one that i will hold on to as long as i live.

Labels: april10, community, yoga

give your health a boost and your body, mind and spirit a holistic treat during the spa's self-care week april 12-18.

most services, including massages, face treatments, reflexology, reiki, wellness consulting, psychotherapy, and more are 25% off!

discount available during self-care week only. ring 202.328.9642 to schedule.

Labels: april10

ugh.....my sinuses are throbbing and i can't breathe!
seasonal allergies?
uh huh.
as dc heads into full bloom, many of you, like me, are experiencing the familiar beginning-of-spring onslaught of headaches, sneezing, and sinus miserableness. but whether you resigned to popping an allergy medication or just waiting it out, here are a couple of simple tricks to help ease the symptoms.
acupressure is the application of pressure (in this case you will use your fingers) to various acupressure points (points around the body along several meridians, which affect a specific body part or organ), much like acupuncture, but without the needles.
the manipulation of the following acupressure points on the body (steady pressure for about a minute), along with some light massage, can help alleviate sinus pressure and pain:
bladder 1 and bladder 2: bladder 1 (or B1) is located in the hollow just above the inside corner of the eye, and bladder 2 (B2) is located right above it just under the inner end of the eyebrows. using your index fingers, to lightly press in on B1, and then lifting your fingers upward slightly to put pressure on B2 helps to alleviate sinus pain.
large intestine 20 (LI20) is found on the face in the groove next to the nostrils and is helpful in relieving congestion.
stomach 3 (ST3) is located just below the apples of the cheekbones, directly below the pupils. use this point for wheezing and itchy, watery eyes.

light massage on the face can also help the sinuses drain and relieve some of the pressure and pain from the face:
-using your index fingers with light pressure, sweep across the top of the eyebrows, from the center of the forehead to the outside of the brows.
-from the inner corner of the brows to the outside edge, lightly pinch the brows between thumb and forefinger.
-using the index fingers, lightly trace from the bridge of the nose down the side of the nose and under the apples of the cheeks.

Labels: april10

lisa farmer richards is a former favorite tranquil space teacher. she returns from where she lives and teaches in denver for a weekend of workshops. you can sign up for a single workshop or all three.

hamstrings, hips and heart - friday, may 7th, 7-9pm
chillaxin' yoga flow - saturday, may 8th, 2:30-4:30pm
solar vinyasa - sunday, may 9th, 10-1pm

Labels: yoga

Labels: community, dupont, yoga

"frequent signs of busyness are debilitating stress, pretending and posturing to mask self-doubt, yelling or loss of emotional control, and avoidance of difficulties… many of us inhabit a busyness-as-religion world where it is all too easy to fill our days with overwork or sensory over-stimulation so that we don’t have to face the difficulties or hard truths of our lives.” from less by marc lesser.

stop by the tea lounge on thursday to join the discussion.

Labels: community, dupont

karma yoga alert – here’s an opportunity for you to join with other tranquil space yogis to make a difference in the world!

join our team for the unifem/usnc walk to end violence against women and girls on april 18th. the 5k walk will begin in rosslyn and then wind through dc to dupont circle, all to accomplish two crucial goals:

- raising money for unifem’s efforts toward advancing women's rights and achieving gender equality worldwide
- showing support for the international violence against women act (i-vawa) currently before congress

did you know that helping women in developing areas benefits their entire communities?

- according to freedom from hunger, improving one woman’s economic condition positively impacts 4.5 additional family members, on average.
- as noted by the center for global development, better-educated mothers tend to have healthier children.
- a world bank study showed that societies with gender inequality suffer from slower economic growth.

so no matter your gender, supporting women is an investment in making the world a better place!

click for more information or to register for the walk.

(you’ll receive instructions on how to join the tranquil space team once you’ve completed registration.)

Labels: karma corner

yoga is worth a lot to many of us and committing to your practice often means committing monetarily as well as making the time in your schedule. but fitting yoga into a tight budget can be a challenge. when i first started practicing yoga as a recent college graduate working at a nonprofit, both time and money were tight, but i felt like i got a lot out of my yoga practice from peace of mind to regular exercise. how do you fit yoga in on a tight budget?

tranquil space offers some classes with yogis on a budget in mind. check out our $5 class every tuesday at 8:45pm (come early to save your spot!). also the yoga on-the-go classes are $14 for a drop in and 2nd sunday karma workshops are donation based. if you want to practice more regularly our membership is $125/month ($10.41 per class if you come 3 times a week!) or you can check out kimberly's practice cd and do extra practices at home. tranquil space also occasionally hires studio help who receive yoga as one of the benefits for working here (email employment@tranquilspace.com if you are interested).

Labels: yoga

the spa was one of three area spas mentioned on crave dc this week: check us out!

mention the crave article in the studio, and receive 10% off a session in the spa. good through the end of march....

Labels: boutique, dupont

are you on your 3rd diet of the new year and still struggling to lose weight?

do you come home at night from work exhausted, drained and frustrated with your job?

is it really difficult for you to find the time to exercise and take care of yourself?

if any of these scenarios apply to you - don't give up.

you are a complete whole person capable of creating a life that you absolutely love but maybe you need a little assistance. that's where wellness consulting can help.

a wellness consultant collaborates with you to look at your big picture and assists you in unlocking your potential. together you will set goals and a clear path to help you achieve what is important to you.

wellness consultants are not doctors, therapists or psychologists. they are there to help you focus on the present moment and provide guidance and support while you are focusing on your path. they catch you if you falter, assit you in finding your feet and set you on your way.

they are your personal ally and supporter. if you have had setbacks achieving your goals in the past a wellness consultant can help you change that.

if you think you might benefit from a wellness consultant please contact gina (gina.tauschek@gmail.com) and she will be happy to answer any questions you may have.

the spa at tranquil space is looking for a licensed massage therapist to fill a regular sunday shift and for occasional weekday evening appointments. training in prenatal and/or hot stone massage is a plus! we are also seeking a waxing specialist to provide waxing services in our spa. compensation for both positions is commission-based. team members receive free yoga classes, as well as discounts in the boutique, on workshops, and more. please email your cover letter and resume to brooke@tranquilspace.com.

Labels: boutique

tranquil space is excited to have angela gargano coming to offer her yoga and wine workshops at tranquil space.  angela gargano has over 10 years experience in the wine industry, having worked as a wine buyer in san francisco and as a sommelier and event planner.  her yoga and wine retreats and workshops have been featured in the new york times, msn.com, girlfriend getaways-budget travel, fitness rx, gotham magazine, metro new york and other national and local publications. she will be offering yoga and wine: awakening the senses on friday, march 19, 7:00 - 9:00pm and newly updated yoga and wine: how to taste with all of your senses on saturday, march 20, 1:00 - 3:00pm. 

kimberly recently did a podcast with angela on yoga and wine.  check it out here. 

Labels: yoga

Living Yoga Don’ts

Let’s return to exploring how to live yoga through a connection to the first step (yamas) on our eight-part yoga path. These are five simple guidelines for interacting with the world and they are the foundation of the yoga path. During our first few weeks we touched on the eight parts of yoga. Now we’re going to dive deeper into the limb that sets the tone for all that follows.

As many yoga practitioners, I was initially drawn to yoga as a way to connect my mind and body through the poses. Over the years, the practice has become more grounded in self-awareness, breath, and meditation. Patanjali wrote the Yoga Sutras thousands of years ago. He provided a great guidepost for us that is relevant today. Through the explanation of the yamas in everyday scenarios, I’m hopeful that you, too, will be able to share in the benefits of yoga off the mat.

Below we’ll explore the five ways to connect with those around us in a yogic way.

1. Ahimsa (non-harming): By living life in a way that causes little harm to others, we are able to truly live our yoga. This begins with our thoughts that turn to words and actions – all of which impact those around us.

2. Satya (truthfulness): This goes beyond not telling lies. It is important to live your truth on a daily basis. Ponder your relationships, job, living situation, and health. Observe whether you are living your authentic truth.

3. Asteya (non-stealing): Of course you would never take what isn’t yours but this goes deeper. Resources such as time, money, and energy are essential to monitor. Avoid misusing yours in ways that don’t support your dreams and values as it steals from what is important.

4. Brahmacharya (moderation): Life is best lived in a balanced state. Note areas in your life that seem to lack equilibrium. Even positive actions such as exercise and activism can be problematic if other areas in your life are neglected.

5. Aparigraha (greedlessness): Give of your resources. Share your good fortune with others – even if it is simply a smile on your way to work. Small doses of giving can have a major impact on others.

Omwork (homework with a yogic twist): Take a moment to reflect on the ways in which you can live in a more harmonious, less harmful way with the earth. Bike to work. Carry a reusable water bottle. Eat in season fruits and vegetables. Tote a reusable bag to the grocery store. Shop at secondhand shops. Be kind to others.

Living Yoga Dos

let's explore how to live yoga through a connection to the second step (niyamas) on our eight-part yoga path. These are five simple guidelines for interacting with ourselves that are the foundation of yoga as outlined in the Yoga Sutras written by Patanjali, a third-century B.C.E. Indian mystic and philosopher.

1. Saucha (purity): Avoid filling your body with toxic substances or your mind with negativity. Keep your surroundings free of clutter. Be pure in your intentions and kind with your words.

2. Santosha (contentment): Recognize that everything you need lies within you. View your obstacles as opportunities for growth and your greatest teachers. Be fully in the present moment and let go of past regret or future worry.

3. Tapas (discipline): This is the act of tenacity and is referred to as heat. By heating an object it becomes for malleable, and by “heating” ourselves we become more disciplined and able to transform.

4. Svadyaya (self-study): Ongoing introspection and reflection is a way to recognize patterns, explore relationships, and ponder reactions. This can be exercised through journal writing, meditation, yoga, and quiet moments alone with your thoughts.

5. Ishvara Pranidhana (surrender to God): This sounds terribly grandiose but it basically means to let go, stop trying to control everything. Sound impossible? I know, I know, this one is particularly challenging. In Buddhism we’re taught that wanting things to be different than they are is the root of much suffering. Releasing expectations can be incredibly powerful.

Omwork (homework with a yogic twist): Explore the do that most excites you. What are some ways that you can express it more in your daily life? For example, say tapas is your do of choice, you could: go to bed earlier to get up earlier; commit to 10-minutes of timed writing each day to get you closer to completing your novel; start running and sign up for that half-marathon you’ve always talked about; pull out that dusty cushion and start each day with a 5-minute meditation; begin making your lunch the night before to ensure you have a nutritious bite the next day at the office. The options for carrying these dos off the mat are endless. May these support you on your continued journey into living mindfully and joyfully!

teacher trainees teach a flow class to benefit the odanadi seva trust, march 7, 11:15am.
the odanadi seva trust is dedicated to putting an end to human trafficking in india. more info here: www.yogastopstraffick.org.

teacher trainees teach a flow class to benefit yokid, march 7, 1:45pm.
yokid helps children from all socioeconomic backgrounds foster self-awareness through low- and no-cost instruction in yoga and meditation.

2nd sunday: to benefit street sense with hilary wentz, march 14, 4:00pm.
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.

become a fan of our non-profit on facebook.

learn more about the work of tranquil space foundation.

join us on thursday, april 22 for lunafest: films by, for, and about women.

Labels: karma corner, march10

welcome to the long anticipated return of daffodils to washington, dc. this time of the year offers us a chance to focus on what is blooming within.

during a workshop this weekend on mindfulness in the workplace, the facilitator recommended hitting the reset button throughout the day by taking a nap, going for a walk, and checking in with yourself. i love this idea. when i used to work downtown, around 3pm i'd hit the vending machine looking for a pick-me-up (usually in the form of a butterfinger). if only i'd had these tools instead. think of spring as a chance to hit a big ol' reset button.

pull out your journal, meditation cushion, or yoga mat and spend some time reflecting on areas in your life that feel stagnant. it's spring and the perfect time for growth. for example, how long have you been complaining about your job, relationship, or living situation? what small steps can you take to begin making changes in these areas? or is the shift needed simply a change in attitude and perspective? where do you sense a desire for something more? color outside the lines and bring your dreams to life.

being a yogi is to be mindful of actions on a larger scale — a more global view. how can you assist in a continuation of freedom for all beings? for example, donate to a favorite non-profit, volunteer at a domestic violence or homeless shelter, try meatless mondays, adopt an animal, start a green blog, read a book about an inspiring personality, mentor a colleague, participate in a big sister program, head a fundraiser that supports a cause close to your heart, or create a community for like-minded people.

may march shower you with an activist attitude for improving those areas that aren't at full potential, both individually and globally. let's use march to bloom what has been dormant and germinating below the surface all winter. after all, it's been quite the winter.

blooming with you,
kimberly wilson

Labels: march10

march is finally here with the promise of sunshine (and maybe more snow?) in the future.  if you are looking to rev up for spring join niya's detox series thursdays in march. tranquil space will also be offering a number of guest teacher's this month. darren main will be back with yoga philosophy, pranayama, and a new offering for tranquil space: scared sexuality. gina sager will be here offering yoga nidra and after relaxing with yoga nidra you can savor the moment with angela gargano's workshops on yoga and wine.

there are some changes to our schedule this month.  over the weekends we have added some more time between classes to make for a smoother transition.  saturday 4pm has changed to 4:15 and sunday 5:30 has changed to 5:45. also the sunday 4:00pm will be changing to an open flow mid-march.  next month we are adding two itsy bitsy yoga classes with siobhan. they will run in 8 week sessions on tuesdays mornings: 9:45 to 10:30 am - itsy bitsy yoga for tots (crawlers to 24mo) and 10:45 to 11:30 am – itsy bitsy yoga for tykes (21 mo to 4 yr).

march workshops:

• detox series with niyati shah, thurdays, march 4, 11, and 25 (no session on march 18) from 7:30 pm - 9:00 pm
• opening the upper body with carol collins, sunday, march 7, 1:00 pm - 3:00 pm
• living as an urban mystic with darren john main, friday, march 12, 6:30 pm - 9:30 pm
• therapeutic assisting with darren john main, saturday, march 13, 2:00 pm - 5:00 pm

• advanced pranayama for the modern yogi with darren john main, saturday march 13, 6:00 pm - 9:00 pm
• yoga and the immune system with darren john main, sunday, march 14, 10:00 am - 1:00 pm
• deep yogic sleep: yoga nidra with gina sager, sunday, march 14, 2:00 pm - 5:00 pm
• 2nd sunday: to benefit street sense with hilary wentz, sunday, march 14, 4:00 pm - 5:15 pm
• sacred sexuality: yogic reflections on the path of physical intimacy with darren john main, sunday, march 14, 5:30 pm - 7:30 pm
• newbie yogi workshop with carol collins, friday march 19, 6:30 pm - 8:30 pm
• yoga and wine: awakening the senses with angela gargano, friday, march 19, 7:00 pm - 9:00 pm
• yoga and wine: the power of 'terroir' and rooting down with angela gargano, saturday, march 20, 1:00 pm - 3:00 pm
• thai yoga partner workshop with anne thiel, sunday, march 21, 2:30 pm - 5:30 pm
• preparing for birth with yoga with anne thiel, sunday, march 28, 3:00 pm - 5:30 pm
• savor your sunday with danielle polen, sunday march 28/2010, 6:00 pm - 7:30 pm

Labels: dupont, march10, yoga

all graduates of tranquil space teacher training are invited to attend our teacher sangha on march 20. a sangha is a buddhist tradition of bringing a community of commonly intentioned people together. come join us for a free evening of vinyasa yoga, discussion, meditation, and connection with your fellow teachers of yoga. this is a great opportunity to catch up with fellow graduates and other teachers from tranquil space. please pre-register. this event is open to all graduates of tranquil space's teacher training (tt1, tt2, or tt500). we hope to see you there and hear what you have been up to.

Labels: march10, teacher training

Labels: march10

tranquil space teacher melissa van orman joined kimberly wilson at her home for an episode of kimberly's tranquility du jour to show off her savvy green smoothie skills. try them out - they're delicious!

Part 1:



Part 2:

Labels: community

back by popular demand, the ultra soft heathered hoodie. now in smaller sizes for the ladies and in heathered black. our new established 1999 star logo looks great on these unisex v-neck tops. check out jocelyn and i modeling these popular hoodies. we were having an america's next top model moment and could hear tyra banks asking us to smile with our eyes.

Labels: boutique, march10

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.

b.k.s. iyengar, in his light on yoga, writes that urdhva mukha svanasana: "rejuvenates the spine and is specifically recommended for people suffering from a stiff back. the movement is good for persons with lumbago, sciatica, and those suffering from slipped or prolapsed discs of the spine. the pose strengthens the spine and cures backaches. due to chest expansion, the lungs gain elasticity. the blood circulates properly in the pelvic region and keeps it healthy."

urdhva mukha svanasana (upward-facing dog pose):
urdhva = upward
mukha = face
svana = dog

benefits [cited in yogajounal.com]:
• strengthens the spine, arms,
• stretches chest and lungs, shoulders and abdomen
• stimulates abdominal organs
• helps relieve mild depression, fatigue, and sciatica
• improves posture
• therapeutic for asthma

cautions/contraindications:
• back injury
• carpal tunnel syndrome
• headache
• pregnancy

preparatory poses:
• bhujangasana (cobra)
• setu bandha sarvangasana (bridge pose)

song that most comes to mind while in the posture:
"kickin' my dog around" (traditional american)

Labels: community, march10, yoga

when i walked up the steep steps of the p street studio and removed my shoes at the top of the stairs for the first time, i was a skeptic. i had never considered myself to be flexible, so when my boyfriend luke wanted to try out yoga and found tranquil space i was really reluctant. to my surprise, i was hooked almost immediately. about a year after we started our practice, the visits started to become less frequent as i traveled home a lot during my father’s losing battle with lymphoma and felt emotionally and physically drained. about a year and a half ago, i found myself drawn back to tranquil space, as a student and as a tc. settled into a phd program in archaeology i found myself wanting to reconnect with the studio – in its new location - and with my practice. this time, i found that i was approaching yoga differently. before, fresh out of college, in my first job at a law firm, i had approached yoga strictly as a compliment to running. i focused on how much i was sweating or whether or not i could do a pose. now, i appreciate much more the mind-body connection, and the stress reduction and mindfulness that yoga brings to my life. after a long day of teaching or research, i find myself drawn to my yoga mat; not because i have energy, but because i need it. the thing i love most about tranquil space is the inspiration that i get from my fellow tcs, the management team, the teachers, and my fellow yogis - who always seems to be exploring new life and learning opportunities. thank you to the tranquil space community for being such an amazing part of my life!

Labels: community, march10