WelcOMe to January. A new decade, a new year, a fresh start. It's that special time of the year to take a step back to evaluate where you are, where you've been, and where you're heading. Each year I enjoy reflecting on highlights, lessons learned, and dreams for the following year. This process is most cathartic and offers an opportunity to take stock annually to ensure movement in a direction aligned with values.

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 Rumi as it's the perfect reminder to slow down, reflect, explore, and dig deeper. Pull out your journal, grab a mug of tea (or bottle of pamplemousse rose perrier), and let's indulge in self-study for a moment.

I began the process via an "End of Year Review" weekend at Kripalu with Sarah Susanka, author of The Not So Big Life mid-December and my experience is detailed here on my blog. The post includes additional links to find out more on the process in case you, too, would like to dive deeper into exploration. I also posted a video blog on my end of year review sharing highlights from my planner and art journal. All in all, 2010 was a challenging and blessed year all rolled into one. What are your highlights? Can you bring them together in visual form? Collage, doodle, 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, find wonder in the simple things, speak with compassion (highly recommend nonviolent communication), keep working with word of the year "spaciousness" and remember it when overscheduling, simplify. What lessons are you taking away from your experiences this year? Is there a theme that emerged?

Now it's time to look forward. What do you dream for 2011? For me, it is strategic use of time and energy. Since I oversee five organizations including two yoga studios, volunteer, have a 16-hour/week internship at N Street Village, design and ship TranquiliT eco-collection, "mother" three furry creatures, and am pursuing a Master's in Social Work, this is more important than ever. A few more of my 2011 dreams include: Daily meditation (join me on Thursdays for my new *mindfulness meditation* class). Travel to Paris and Tokyo. Create (and sustain) morning and evening routines. Do more for the animals. Read 2 books (in addition to school books) each month. Live these zen habits. Indulge in an art retreat (scenes from my 2010 indulgence). Daily sun salutations. Craft inspiring You Tube videos and e-courses. Offer more Tranquil Teens programs through Tranquil Space Foundation. Dance. When you ponder what you want your life to look like December 31, 2011, what do you see? Take a moment to collage, draw, dream, pen, or paint it.

As we cross the threshold into a brand new decade, I wish you oodles of tranquility. Raise a glass to 2010. Honor your efforts. Choose a word or mantra to focus on in 2011. Toast your practice of lokah samasta sukino bhavantu - thoughts, words, and actions contributing to the happiness and freedom of others.

During a recent silent meditation retreat we were told, "you are perfect as you are, you just need a little work." What a great reminder as we journey into this new year! 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. Always choose compassion.

May you bask in the wonder of 2011. Happiest of new years to you. You are beautiful. And you are full of potential. Relish in being uniquely, fabulously you this year.

Namaste,
Kimberly

Labels: jan11, yoga

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It's hard to believe that I have been part of the Tranquil Space family and team for almost 5 years. From the very first moment I walked into Tranquil Space it felt like home. I know many yogis feel the same way I do. I'm blessed to work with some of the smartest, talented, and funny group of yogis. The Tranquil Space Team is one of the best working environments in this transient city. My previous work environments were never as fun as Tranquil Space. Tranquil Space is a great yoga community and I believe it is because the Tranquil Space Team enjoys what we do. I love working the front desk. Why? The Tranquil Space experience happens the moment a yogi walks in the door for class. I take pride in being their first yogic experience before they hit the mat.

Labels: community, jan11

You may be capable of great things,
but life consists of small things.
- Deng Ming-Dao

I have a confession. For most of my adult life, I have been pretty bad about sticking with my New Year’s resolutions. Maybe they were too lofty or most likely I was better at making them versus following through on them. For 2010, I changed my approach. Inspired by what we experience in our yoga practice, I vowed simply to embrace new challenges and move forward one baby step at a time.

Every time we unroll our mat, we learn how powerful baby steps forward can be. In the same way that the tiniest adjustments we make in a pose or even just deepening our breath can develop our practice over time, taking small steps forward and making tiny adjustments in life can be every bit as transformative.

For my first baby step of 2010, I signed up for Tranquil Space’s 200 hour teacher training program. I was scared yet excited by the challenge ahead, even if I wasn’t 100% certain of where it would lead me. Perhaps it would just be a great way to deepen my practice or maybe after all the baby steps that followed, I would find myself more at ease in front of a room full of people-presenting at work or perhaps teaching yoga.

As you reflect on 2010 and make new resolutions for 2011, what will be your first baby step for the year, both on and off your yoga mat?

Best wishes for 2011!
Jen

Labels: community, jan11

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.

Psycotherapist and yoga teacher Michael Stone writes: "At the end of our asana practice we lie down, feet fallen outward, breath long, hands facing the sky, for savasana, corpse pose. By all accounts, corpse pose is considered the most difficult posture, as we posture the mind and body to imitate a corpse. 'Most difficult for students,' says Sri K. Pattabhi Jois, 'not waking, not sleeping.'… Most of the time, we live in loops of distraction. Patanjali calls this avidya, or ignorance. Ignorance is related to the act of avoidance. In savasana, however, we need not avoid. We simply notice, with evenly hovering attention, whatever shows up, and then allow it to pass on, to die, so that we can arrive in the present moment. Savasana offers the possibility of 'a small death, every moment, every day,' says Pattabhi Jois."

My teacher, Sarah Powers, observes that savasana is "where we daily practice giving over our attachments to our particular gender, to our history, to our plans, to our bodies, and in little ways, walk into the mystery of what that means. Who are we without our bodies? Each day that you do a practice and you let go a little, you're practicing for the possibility of continuing to let go more and more. If we let go a little, we’ll have a little peace, as the Theravada monks say, and if you let go fully, you'll have full peace."


Savasana (Corpse Pose):
Sava = corpse
Asana = pose, posture

Benefits: (according to yogajournal.com)
• Calms the brain and helps relieve stress and mild depression
• Relaxes the body
• Reduces headache, fatigue, and insomnia
• Helps to lower blood pressure

Cautions/Contraindications:
• For back discomfort, the pose can be done with the knees bent and the feet on the floor, or with the knees supported on a bolster
• During pregnancy, raise the head and chest

Preparatory Poses:
• Savasana should conclude your practice

Song that Most Comes to Mind While in the Posture:
Absolutely none!

Labels: jan11, yoga

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Labels: community, jan11

I found Vinyasa yoga 5 years ago and since that moment, I’ve never looked back on my journey into the world of yoga. When I joined the Tranquil Space community less than one year ago, I never knew the endless possibilities that awaited me behind the doors of the 17th Street studio. I thought that by finding Tranquil Space, I’d merely found a different location to practice yoga. Tranquil Space is not just a place to practice….it is an experience. I could have never imagined that in just a few short months, I would have made so many friendships, shared so many laughs and smiles with complete strangers, as well as find my personal edge in my own practice. When I came to TS, I doubted that my practice could really deepen, and I accepted that certain asanas were just unattainable. Through my conscious and mindful exploration of my own practice at TS, I have found that I can conquer the impossible and move into new places within my mind and body. Having just finished my 200 hour RYT yoga certification in December, I felt ready to join the teaching assistant team too. I look forward to seeing you and perhaps even assisting you in future classes. I am so thankful for the wonderful opportunities that Tranquil Space has provided to me. I have found my yoga home there, and I’m confident that you will too.

Labels: community, jan11, yoga

We have some great new classes and a few changes coming in the new year... here's a preview:

Labels: arlington, dupont, yoga

• Open your Hips before Opening into the New Year with Susanna Montezemolo, Fri 12/31/2010 from 2:00 PM - 4:00 PM
• Reflect, Grow and Renew: New Year’s Day Practice with Kevin Waldorf-Cruz, Sat 1/1/2011 from 1:30 PM - 3:30 PM
• Yoga and Parenting with Carol Collins, Sun 1/2/2011 from 3:00 - 5:00 PM
• Yin Yoga University 102 with Danielle Polen, Fri 1/7/2011 from 6:30 PM - 9:30 PM
• New Year, New You Urban Retreat with Kimberly Wilson, Sat 1/8/2011 from 10:00 AM - 4:00
• Yin Yoga University 103 with Danielle Polen, Sat 1/8/2011 from 4:00 PM - 7:00 PM
• 2nd Sunday Class To Benefit Heifer International with Mary Catherine Starr, Sun 1/9/2011 from 3:30 PM - 4:30 PM
• Newbie Yogi Workshop with Anne Thiel, Sun 1/16/2011 from 1:00 PM - 3:30 PM
• India Night Benefit with Kimberly Wilson, Fri 1/21/2011 from 7:00 PM - 8:30 PM

• Myths & Asana: Practice, Sound, and Stories with Alanna Kaivalya, Fri 1/28/2011 from 7:00 PM - 9:00 PM
• Advanced Assisting Immersion with Alanna Kaivalya, Sat 1/29/2011 from 11:00 AM - 3:00 PM
• Art Journal Workshop with Kimberly Wilson, Sat 1/29/2011 from 3:00 PM - 6:00 PM
• Awake- Body-Mind with Kevin Waldorf-Cruz, Sat 1/29/2011 from 4:00 PM - 7:00 PM
• Advanced Assisting Immersion with Alanna Kaivalya, Sun 1/30/2011 from 10:00 AM - 1:00 PM
• Yoga for Anxiety with Kevin Waldorf-Cruz, Sun 1/30/2011 from 2:30 PM - 5:30 PM

And at our Arlington location:

• Detox the Mind and Cleanse the Body with Jodi Darlage, Sat 1/15/2011 from 4:00 PM - 6:00 PM
• Newbie Yogi Workshop with Jodi Darlage, Sat 1/22/2011 from 4:00 PM - 6:30 PM
• Maximize your Open Flow: tricks and tips to cater your practice to your body with Mary Catherine Starr, Sat 1/29/2011 from 4:00 PM - 6:00 PM

Labels: jan11, teacher training, yoga

Labels: yoga

All classes are on at all studios today, but we'll remain on our reduced holiday schedule as planned:

Dupont Circle:
10:45 Yoga 2
12:30 Yoga 1
2:15 Yoga 2
4:00 Open Flow

Arlington:
10:30 Open Flow
12:15 Yoga 1

Happy snowga!

Labels: arlington, dupont, weather, yoga

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Labels: yoga

Curious about learning to be still? Struggle during centering (first part of class at Tranquil Space) to get grounded? Wondering how to reduce stress in the new year? Want more peace of mind? Tranquil Space has a great tool to assist:


Mindfulness Meditation
Consider supplementing your asana practice with the interplay of mindfulness. Deepen your connection to yourself and your spiritual practice by finding a sense of tranquility within during this class focused on being versus doing. Practice being still while sitting with your breath and sensations followed by an inspirational talk and Q and A. A brief meditation tutorial is shared during each class and all levels are welcome. Drop in for $14 or use your class pass.

Join Kimberly on Thursday nights 8:15-9:15pm and Todd on Sunday mornings 9:30-10:30am for this special ongoing offering.  Savor this guided meditation with Kimberly for a dose of tranquility. Ommmm.

Tranquil Space Dupont - all classes as scheduled

Tranquil Space Arlington - all classes as scheduled (please note, despite our shoveling and salting efforts the parking lot will likely be slick - be mindful and safe if you plan to drive. )

Stay tuned to the blog for updates!

Labels: arlington, dupont, weather

Author and motivational speaker Kris Carr will be hosted in DC by TS yogi Elizabeth Petty at Elizabeth's Gone Raw on January 22. Join them from noon - 2pm for a book signing for Kris Carr's new book, Crazy Sexy Diet, or join in the evening for a five-course raw dinner with a chance to hear Kris speak. See here for information on how to make a reservation and get more information.

Labels: community

As we wind down 2010, we're bringing you this month's tranquility tip focusing on "being yoga" featuring a talk held at the recent India retreat.



After the holidays, we hope to see you at Tranquil Space India Night, Friday January 21, 2011 from 7-8:30pm at the Dupont Circle studio. This special evening will include photos and videos of the India retreat, henna painting, delicious Indian cuisine, a trunk show featuring Indian-made malas, clothing, and accessories, and more. The suggested $10 donation will benefit two Indian charities. Learn more at tranquilspace.com/indianight.

Labels: community, dec10

Thai Yoga Partner Workshop with Anne Thiel, Sun 12/19/2010 from 2:00 PM - 5:00 PM.  Note new time!

Labels: yoga

To make room for the je'taime TS tees, we are having a 25% sale on all Tranquil Space t-shirts until the end of the year. Pick one up for you and a friend, or anyone else on your gift list.

Happy Holidays!

Labels: arlington, boutique, dupont

Tranquil Space was featured on WUSA9 last night and early this morning focusing on our expansion during the recession...

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• Put about 1/2 cup oil in an 8 oz. squeeze or glass bottle. Make sure the oil is not rancid.


• Place the bottle in a sink with very warm water until the oil is pleasantly warm.


• Sit or stand comfortably in a warm room, on a towel that you don't mind ruining with oil accumulation. Make sure you're protected from any wind.


• Apply the oil to your entire body.


• Massage the oil into your entire body, beginning at the extremities and working toward the middle of your body. Use long strokes on the limbs and circular strokes on the joints. Massage the abdomen and chest in broad, clockwise, circular motions. On the abdomen, then across, then down on the left side. Massage the body for 5-20 minutes, with love and patience.


• Enjoy a warm bath or shower. You can use a mild soap on the "strategic" areas.


• When you get out of the bat, towel dry. Keep a special towel for drying off after your Abhyanga because it can eventually get ruined, due to the accumulation of oil.


• Enjoy.

Ideally, you would choose your oil according to your constitution (Vata, Pitta, Kapha). If you don't know your constitution, you may use sesame or almond oil during this cooler and harsher season.

Anne Thiel is an Ayurvedic practicioner and sees clients at the studio so call 202.328.9642 to book a session with her.

Labels: community

• Advanced Teacher Training Weekend: Anatomy & Therapeutics with Jenny Otto and Siobhan Carranza, Dec 10 – Dec 12
• Seasonal Restorative Yoga with Siobhan Carranza, Fri 12/10/2010 from 7:00 PM - 9:00 PM 

And at our Arlington location:

• Newbie Yogi Workshop with Mary Catherine Starr, Sat 12/11/2010 from 4:00 PM - 6:30 PM

Labels: teacher training, yoga

It's time to dress up the studios... happy holidays from all of us at Tranquil Space!


Created with Admarket's flickrSLiDR.

Labels: arlington, community, dupont

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.

Yoga teacher and journalist Carol Krucoff writes that, in some traditions, the pose is called Bhagirathasana, "to honor a great yogi king from India who—legend says—stood on one leg for a long time to appease the Hindu god Shiva and to be allowed to bring the sacred river Ganges from heaven to earth." According to Kausthub Desikachar, son and student of the yoga master T.K.V. Desikachar, the pose "represents the intense penance of Bhagiratha... It's supposed to motivate us to work toward our goal even if there are many obstacles in the way... The point is to make a dedicated effort to one's practice," he says. "It makes us strong, it enhances our willpower, and we achieve amazing benefits." "Vrksasana can bring a wonderful sense of inner peace," adds Krucoff. "It teaches you how to be both strong and supple, to be rooted without being rigid. A tree must be able to sway in the wind—or risk having its branches or trunk snap... ."
[C. Krucoff, "Find Your Roots," yogajournal.com]

Vrksasana (Tree Pose):
Vrksa = tree

Benefits (according to Yoga Journal):
• Strengthens thighs, calves, ankles, and spine
• Stretches the inner thighs, groins, chest, and shoulders
• Improves sense of balance
• May help relieve sciatica and reduce flat feet

Cautions/Contraindications:
• Headache
• Insomnia
• Low blood pressure
• High blood pressure (don't lift arms overhead)

Preparatory Poses:
• Baddha Konasana
• Utthita Trikonasana
• Virabhadrasana II

Song that Most Comes to Mind While in the Posture:
Radiohead's "Fake Plastic Trees" (featured in the 1995 film Clueless)

Labels: dec10, yoga

Labels: boutique, gift guide

Welcome to the third annual Tranquil Space gift guide. We hope this guide will help you navigate our large selection of unique, fun, eco-friendly items for all your gift giving needs this holiday season.

Whether you are shopping for a loved one, a mom or baby, a husband or significant other, or a fellow yogi, we have something for everyone.

And don’t forget Tranquil Space gift cards! They can be used for merchandise in the boutique, class passes, or treatments in our spa. Good for one year, they are a great stocking stuffer for anyone on your gift list.



Mats
Aromatic Gifts
Eco Gifts
For Him
For Her
For Moms and Moms-To-Be
Items Under $30


Happy Holidays!
Marq Few, Tranquil Space Boutique Manager

Labels: boutique, gift guide

Labels: boutique, gift guide

Labels: boutique, gift guide

Labels: boutique, gift guide

Labels: boutique, gift guide

Labels: boutique, gift guide

Tranquility To Go

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