All things to do with the 8 limbs of yoga
"Yoga is the practice of quieting the mind" ~ Patanjali
"You are the most important person under the sun" ~Gurusharananda
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Friday, July 22, 2016

77 Suprising Health Benefits of any pertain to you? ;)

77 Surprising Health Benefits of Yoga

By Meredith Walker
Over the past several years, yoga has experienced an upsurge in popularity in the western world among medical professionals and celebrities alike. While many associate yoga with new age mysticism or the latest fad at the gym, yoga is actually an ancient practice that connects the mind, body, and spirit through body poses, controlled breathing, and meditation. The practice of yoga has many health benefits associated with it, so read below to discover 77 benefits of incorporating yoga in to your or your patient’s fitness program.

Health Benefits Within
From lowering blood pressure to increasing pain tolerance, the following health benefits can all be discovered within the body.
  1. Blood pressure. A consistent yoga practice decreases blood pressure through better circulation and oxygenation of the body. These two exercises can help lower blood pressure.
  2. Pulse rate. A slower pulse rate indicates that your heart is strong enough to pump more blood with fewer beats. Regularly practicing yoga provides a lower pulse rate.
  3. Circulation. Yoga improves blood circulation. By transporting nutrients and oxygen throughout your body, yoga practice provides healthier organs, skin, and brain.
  4. Respiratory. Like the circulatory system, a lower respiratory rate indicates that the lungs are working more efficiently. Yoga decreases the respiratory rate through a combination of controlled breathing exercises and better fitness.
  5. Cardiovascular endurance. A combination of lower heart rate and improved oxygenation to the body (both benefits of yoga) results in higher cardiovascular endurance.
  6. Organs. Yoga practice massages internal organs, thus improving the ability of the body to prevent disease. Additionally, an experienced yoga practitioner becomes better attuned to her body to know at first sign if something isn’t functioning properly, thereby allowing for quicker response to head off disease.
  7. Gastrointestinal. Gastrointestinal functions have been shown to improve in both men and women who practice yoga.
  8. Immunity. Yoga practice has frequently been correlated with a stronger immune system. Read this article for more on the immune system and yoga, including some poses that specifically work on areas of immunity.
  9. Pain. Pain tolerance is much higher among those who practice yoga regularly. In addition to pain tolerance, some instances of chronic pain, such as back pain, are lessened or eliminated through yoga (see below for more on back pain).
  10. Metabolism. Having a balanced metabolism results in maintaining a healthy weight and controlling hunger. Consistent yoga practice helps find the balance and creates a more efficient metabolism.
Health Benefits Without
Just as many health benefits occur within the body, there are many benefits that can actually be experienced from without the body. From better sleep to more energy and strength, this list provides several benefits found on the outside of the body.
  1. Aging. Yoga stimulates the detoxification process within the body. Detoxification has been shown to delay aging, among many other health benefits.
  2. Posture. The very nature of yoga teaches the practitioner how to hold and control one’s body in a more healthful position. Through consistent practice, your posture will improve so that you look more confident and healthy.
  3. Strength. One of the premises of yoga is that you are using the weight of your own body for overall strength. Find out more about how yoga works as an excellent method of strength training in this article.
  4. Energy. Regular yoga practice provides consistent energy. In fact, most yogis state that when you perform your yoga correctly, you will feel energized after your yoga session rather than tired.
  5. Weight. The benefits of a better metabolism along with the exercise of yoga work to keep your weight in check. Additionally, the stretching of muscles longwise helps to reduce the amount of cellulite that can build around muscles.
  6. Sleep. Because of the many benefits to both body and mind that a yoga routine can provide, many find that their sleep is much better. Read here for more on sleep and yoga, as well as some positions for helping induce sleep.
  7. Balance. An integral part of the yoga practice is balance and control over your body. With a consistent practice, you will find that your overall balance will improve outside the yoga class.
  8. Integrated function of the body. Yoga is derived from Sanskrit and means "to join together and direct one’s attention." This is exactly what happens to your body after you start practicing yoga. Yogis find that their body works together much better, resulting in more graceful and efficient body movements.
  9. Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.
  10. Core strength. With a strong body core, you receive better posture and overall body strength. A strong core helps heal and reduce injuries. This is why a lot of athletes do yoga as cross training (boxers, MMA fighters, etc). Read how this swimmer uses yoga to strengthen her core and improve her swimming.
  11. Sexuality. Yoga can improve your sexuality through better control, more relaxation, and more self-confidence. Read more about the yoga and sexuality connection here.
Emotional Health Benefits
Due to the strong mind-body connection of yoga, there are many emotional benefits to be gained from a consistent yoga practice. Find out how yoga can help improve emotional health with this list.
  1. Mood. Overall well-being improves with yoga practice. The combination of creating a strong mind-body connection, creating a healthy body, and focusing inward can all lead to improvement in your mood.
  2. Stress Reduction. The concentration required during yoga practice tends to focus your attention on the matter at hand, thereby reducing the emphasis you may have been putting on the stress in your life. Read more about yoga and stress management here.
  3. Anxiety. One benefit to the controlled breathing used in yoga is a reduction in anxiety. Learn more about how you can use yoga breathing to reduce your anxiety.
  4. Depression. Some believe the negative feelings that you may be repressing are brought to the surface during some types of yoga exercise. When this happens, the negative energy is no longer stuck within you, but released through exercise. Regularly releasing this negativity leads to a reduction of depression in many people.
  5. Self-acceptance. Focusing inward and realizing through your yoga practice that perfection is not the goal, self-acceptance begins to take over. This post describes how success is not measured by perfectionism in yoga.
  6. Self-control. The controlled movements of yoga teach you how to translate that self-control to all aspects of your life.
  7. Mind-body connection. Few other exercises offer the same mind-body connection that yoga does. As you match your controlled breathing with the movements of your body, you retrain your mind to find that place of calm and peace that long-time yogis know.
  8. Positive outlook on life. Continued practice of yoga results in a balance of many hormones and nervous system, which brings about a more stable, positive approach to life.
  9. Hostility. Most yogis report a huge reduction in the amount of hostility they feel as well as a sense of control when anger flares. This calm effect is likely from the relaxation and meditation that is incorporated in their yoga practice that leads to an overall calming of the nervous system. Less hostility means lower blood pressure and stress and a healthier approach to life.
  10. Concentration. Researchers have shown that as little as eight weeks of yoga practice can result in better concentration and more motivation.
  11. Memory. Improved blood circulation to the brain as well as the reduction in stress and improved focus results in a better memory.
  12. Attention. The attention required in yoga to maintain the structured breathing in conjunction with yoga poses sharpens the ability to keep a sharp focus on tasks.
  13. Social skills. In yoga, you learn the interconnectedness of all of life. Your yoga practice soon evolves from a personal journey to one connecting to to the community at large where your social skills improve along with your yoga practice.
  14. Calmness. Concentrating so intently on what your body is doing has the effect of bringing calmness. Yoga also introduces you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which help calm the mind.
Body Chemistry
Several aspects of body chemistry such as glucose levels and red blood cells are affected by yoga. Learn how you can improve your body chemistry through yoga.
  1. Cholesterol. Yoga practice lowers cholesterol through increased blood circulation and burning fat. Yoga practice is a great tool to fight against harmful cholesterol levels.
  2. Lymphatic system. Your lymphatic system boosts your immunity and reduces toxins in your body. The only way to get your lymphatic system flowing well is by movement. The specific movements involved in yoga are particularly well-suited for promoting a strong lymphatic system.
  3. Glucose. There is evidence to suggest that yoga may lower blood glucose levels.
  4. Sodium. As does any good exercise program, yoga reduces the sodium levels in your body. In today’s world of processed and fast foods that are full of sodium, lessening these levels is a great idea.
  5. Endocrine functions. Practicing yoga helps to regulate and control hormone secretion. An improved endocrine system keeps hormones in balance and promotes better overall physical and emotional health.
  6. Triglycerides. Triglycerides are the chemical form of fat in the blood, and elevated levels can indicate a risk for heart disease and high blood pressure. A recent study shows that yoga can lead to "significantly lower" levels of triglycerides. Read more about the results of that study here.
  7. Red blood cells. Yoga has been shown to increase the level of red blood cells in the body. Red blood cells are responsible for carrying oxygen through the blood, and too few can result in anemia and low energy.
  8. Vitamin C. Vitamin C helps boost immunity, helps produce collagen, and is a powerful antioxidant; and a yoga regimen can increase the vitamin C in your body.
Exercise Health Benefits
As a form of exercise, yoga offers benefits that are sometimes not easily found among other exercise regimens. Check out these reasons to include yoga in your or your patient’s health program.
  1. Low risk of injury. Due to the low impact of yoga and the controlled aspect of the motions, there is a very low risk of injury during yoga practice compared to other forms of exercise.
  2. Parasympathetic Nervous System. In many forms of exercise, the sympathetic nervous system kicks in, providing you with that fight-or-flight sensation. Yoga does the opposite and stimulates the parasympathetic nervous system. The parasympathetic system lowers blood pressure and slows the pace of your breathing, which allows relaxation and healing.
  3. Muscle tone. Consistently practicing yoga leads to better muscle tone.
  4. Subcortex. Subcortical regions of brain are associated with well-being, and yoga is thought to dominate the subcortex rather than the cortex (where most exercise dominates).
  5. Reduced oxygen consumption. Yoga consumes less oxygen than traditional exercise routines, thereby allowing the body to work more efficiently.
  6. Breathing. With yoga, breathing is more natural and controlled during exercise. This type of breathing provides more oxygen-rich air for your body and also provides more energy with less fatigue.
  7. Balanced workout of opposing muscle groups. As with all of yoga, balance is key. If a muscle group is worked in one direction, it will also be worked in the opposite direction to maintain balance. This balance results in a better overall workout for the body.
  8. Non-competitive. The introspective and self-building nature of yoga removes any need of competition in the exercise regimen. With the lack of competition, the yogi is free to work slowly to avoid any undue injury as well as promote a more balanced and stress-free workout.
  9. Joint range of motion. A study at the University of Pennsylvania School of Medicine indicated that joint range of motion was improved by participants who practiced yoga.
  10. Eye-hand coordination. Without practice, eye-hand coordination diminishes. Yoga maintains and improves eye-hand coordination.
  11. Dexterity. The strong mind-body connection and flexibility gained from yoga leads to grace and skill.
  12. Reaction time. Research done in India shows that reaction time can be improved with specific yoga breathing exercises in conjunction with an already established yoga practice. The improvement was attributed to the faster rate of processing and improved concentration gained from yoga.
  13. Endurance. Working the entire body, yoga improves endurance and is frequently used by endurance athletes as a supplement to their sport-specific training.
  14. Depth perception. Becoming aware of your body and how it moves, as one does in yoga practice, leads to increased depth perception.
Disease Prevention
Doctors and nurses love yoga because studies indicate that it can help prevent the following diseases.
  1. Heart disease. Yoga reduces stress, lowers blood pressure, keeps off weight, and improves cardiovascular health, all of which lead to reducing your risk of heart disease.
  2. Osteoporosis. It is well documented that weight-bearing exercise strengthens bones and helps prevent osteoporosis. Additionally, yoga’s ability to lower levels of cortisol may help keep calcium in the bones.
  3. Alzheimer’s. A new study indicates that yoga can help elevate brain gamma-aminobutyric (GABA) levels. Low GABA levels are associated with the onset of Alzheimer’s. Meditation like that practiced in yoga has also been shown to slow the progression of Alzheimer’s.
  4. Type II diabetes. In addition to the glucose reducing capabilities of yoga, it is also an excellent source of physical exercise and stress reduction that, along with the potential for yoga to encourage insulin production in the pancreas, can serve as an excellent preventative for type II diabetes.
Symptom Reduction or Alleviation
Medical professionals have learned that the following diseases or disorders can all be helped by maintaining a yoga practice.
  1. Carpal tunnel syndrome. Individuals with carpal tunnel syndrome who practiced yoga showed greater improvement than those who wore a splint or received no treatment at all. Researchers saw improved grip strength and reduction of pain in the study participants.
  2. Asthma. There is some evidence to show that reducing symptoms of asthma and even reduction in asthma medication are the result of regular yoga.
  3. Arthritis. The slow, deliberate movement of yoga poses coupled with the gentle pressure exerted on the joints provides an excellent exercise to relieve arthritis symptoms. Also, the stress relief associated with yoga loosens muscles that tighten joints.
  4. Multiple sclerosis. According to this article, "yoga is now recognized as an excellent means of MS management." Additionally, National Center for Complementary and Alternative Medicine is funding a clinical trial of yoga for treating multiple sclerosis.
  5. Cancer. Those fighting or recovering from cancer frequently take advantage of the benefits that yoga provides. Cancer patients who practice yoga gain strength, raise red blood cells, experience less nausea during chemotherapy, and have a better overall well-being.
  6. Muscular dystrophy. Using yoga in the early stages of muscular dystrophy can help return some physical functions. The practice of Pranayam yoga helped one teen regain many of his abilities lost to muscular dystrophy. Learn more in this article.
  7. Migraines. Regular yoga practice has been shown to reduce the number of migraines in chronic migraine sufferers. This post describes how yoga can reduce migraines.
  8. Scoliosis. Yoga can straighten the curvature of the spine associated with scoliosis. Find out how this yogi cured her scoliosis and continues to help others as well.
  9. Chronic bronchitis. Exercise that does not elevate respiration, yet increase oxygen levels in the body is ideal for treating chronic bronchitis. Luckily, yoga can do this, as well as aerate the lungs and provide energy.
  10. Epilepsy. Focusing on stress reduction, breathing, and restoring overall balance in the body are the focus of how yoga can help prevent epileptic seizures.
  11. Sciatica. The intense pain associated with sciatica can be alleviated with specific yoga poses. Here are 10 great ones to help relieve pain.
  12. Obsessive Compulsive Disorder. Studies of people with OCD have shown that practicing yoga has lead to a reduction in symptoms–resulting in less medication or medication no longer needed.
  13. Constipation. Due to the practice of yoga and overall better posture, the digestive and elimination systems work more efficiently. If the practitioner also has a healthy diet, any constipation will be eliminated through yoga.
  14. Allergies. Using a neti pot to clear the sinuses is an ancient form of yoga to help reduce or eliminate allergy symptoms. Certain types of breathing can also help clear the nasal passages.
  15. Menopause. Yoga practice can help control some of the side effects of menopause. Learn how the bridge pose can help reduce hot flashes here.
  16. Back pain. Yoga reduces spinal compression and helps overall body alignment to reduce back pain. Find a yoga pose to help lessen back pain here.
Original article from

Monday, July 18, 2016

New Studio with More Space!!! Drop ins welcome!

A new studio with MORE space! Drop Ins Welcome!!!
Come join us!
Mondays      Simply Yoga 7:30pm (for those who've done yoga previously)
Tuesdays      Beginners Yoga 6:30pm
                         Simply Yoga  7:35pm
Wednesdays Beginners Yoga 6:30pm
                          All Levels Yoga 7:35pm

Drop ins $12 each
6 week sessions $55 (six consecutive weeks for 1 class)
10 card punch (3 month expiration) $100.00.

Main Street Center- Suite 7, North Branch, MN

Message me at: with any questions :)

More Mandalas to color.....

Here's more Mandalas for you to choose from and print, as well as the guidelines below. I'll be posting more in the coming days/weeks:


1. Printing out a Mandala that I post -or if you have a favorite one you've found. (I'll be posting  different ones throughout the upcoming days/weeks.

2. Use Colored pencils

3. Cut your mandala out when it's complete (Also if you're open to it, please take a picture of it and post it on my blog and/or facebook page).

4. Write with light color or pencil on back of Mandala (so doesn't show through), your name, and how you're connected with me and/or Yoga With Stacy.

5. Bring the Mandala with you to your yoga class at Yoga With Stacy, or you can mail it to me:

Yoga With Stacy
Main Street Center- Suite 7
6448 Main Street
North Branch, MN 55056

6. Most importantly....Have FUN!!!!!


Thursday, July 14, 2016

Help decorate the new Yoga With Stacy studio!

Hi all!

I'd like to invite EVERYONE, current students, past students, all yoga friends out there, and those of you that follow me for fun :)

I'm asking a favor for each of you to take some time in coloring a mandala for me (using colored pencils). Instructions and Manadala images to print are at bottom.  Yes, this will add to the decoration in my yoga studio in North Branch, MN, but it's also a gift to yourself:

The benefits of coloring Mandalas

Mandala is the Sanskrit word for 'circle or wheel'. Circular designs have been used throughout the ages to decorate spiritual buildings, protect homes and for meditation.

The circle represents so many things that are familiar to us. The Earth we live on, the eyes we look into, the Moon, Sun... Circles and cycles, a forward movement that takes us round and round. The seasons, our days and nights, life and death.

If you drop a pebble into a lake, the rings, ever increasing ripple outwards. The orbits of our planets, flowers, tree rings, crop circles, wheels... you can see mandalas everywhere.

The practice of coloring a mandala, or doing a mandala meditation, is a way to promote good health, and aid relaxation. By focusing on a mandala, and coloring, you allow your brain to calm. The swirling thoughts and stress, is quietened with a need to do no more than fill a space with color.

A few more benefits of coloring Mandalas:
slower breathing and heart rate
  • increase in blood flow
  • brings blood pressure back to normal
  • reduces anxiety levels
  • decreases tension in the muscles
  • increases serotonin production
  • helps in dealing with chronic illness
  • builds self-confidence
  • reduces PMS
  • enhances immune system
  • reduces emotional distress

  • Here are the guidelines (there aren't many, don't worry),

    1. Printing out a Mandala that I post -or if you have a favorite one you've found. (I'll be posting  different ones throughout the upcoming days/weeks.

    2. Use Colored pencils

    3. Cut your mandala out when it's complete (Also if you're open to it, please take a picture of it and post it on my blog and/or facebook page).

    4. Write with light color or pencil on back of Mandala (so doesn't show through), your name, and how you're connected with me and/or Yoga With Stacy.

    5. Bring the Mandala with you to your yoga class at Yoga With Stacy, or you can mail it to me:

    Yoga With Stacy
    Main Street Center- Suite 7
    6448 Main Street
    North Branch, MN 55056

    6. Most importantly....Have FUN!!!!!
    Print this Mandala (above).

    Print this Mandala. (above)

    Tuesday, July 12, 2016

    Need help with Concentraion and Focus?

    Practicing yoga is an excellent way to quiet the mind and improve concentration.

    A recent study from the University of Illinois showed that practicing yoga for 20 minutes could actually improve brain function. The study, which had 30 people perform two tasks involving identifying shapes on a computer screen, found that yoga helped the subjects complete the exercises more than aerobic exercise or no exercise.

    Here are a few poses and techniques to try whenever you need to re-center and re-focus:

    Prayer Pose (hands to heart center):
    This variation of Tadasana is a great way to get in touch with your body and breath before moving on to other asanas.

    To do the pose, stand up straight with your feet together or hips width apart, toes pointing straight ahead. Bring your hands to heart center in the Namaste position (Anjali Mudra). Check that your weight is evenly distributed through all four corners of your feet, that your calves and quads are engaged, your pelvis is in a neutral position, and your shoulders are relaxed. Breathe deeply through the nose, noticing any sensations in the body or breath.

    Eagle Pose (Garudasana): That balancing postures can help with concentration seems obvious, but Eagle Pose is especially beneficial for creating a strong focus. In fact, the pose gets its name from the Hindu god Garuda, known for his power, strength and focus.

    To do the pose, stand with your feet together and hands on your hips, and find a steady focal point in front of you. Bend your knees slightly, lift your right leg, and cross it over your left thigh. Try to hook your right foot behind your left calf. Then, release your hands from your hips and bring them out straight in front of you. Cross your arms in front of you, left over the right, and bend your elbows. Wrap your arms around each other and try to bring your palms together. Keep your back straight and gaze focused like an eagle as you breathe deeply through the nose.

    Warrior 2 (Virabhadrasana 2): The posture requires your full body to be engaged, and your gaze, or ‘drishti,’ to be fixed on one place.

    To do the pose, stand with your legs about 3-4 feet apart. Stretch your arms out away from you, so they’re parallel to the floor, hands active, and palms facing down. Turn your right foot so that it’s pointed toward the top of your mat, and your left foot so it's angled inward very slightly. Bend your right knee and shift it forward so it’s over your right ankle. Turn your head to the right, and place your gaze on your right middle finger. Keep your torso facing the side (not front) of your mat. Breathe.

    Crow or Crane Pose (Bakasana): Arm balances are also excellent for cultivating focus and concentration, and crow pose is a great one to start with.

    Here's an example of Crow Pose, and also a great example that yoga truly has no age! :)

    To do this pose
    , start with your feet hips width apart in a squatting position, or for more experienced practitioners, in a forward bend. Place your hands on the floor, about 1 foot in front of your feet, shoulder-width apart, with your fingers spread. Fix your gaze on a point on the floor in front of you. Then, bring your knees to your armpits or triceps and slowly begin to shift your weight forward, lifting one foot off the ground, and then the other. Breathe deeply, staying focused.

    Nadi Shoddana Pranayama (Alternate Nostril Breathing):
    Five minutes of Nadi Shoddana Pranayama always helps me reach a more calm, clear, and focused state of mind. In yoga therapy, this breathing practice is sometimes called a ‘cure all,’ as it can boost your energy when you’re feeling sluggish, as well as relax and center you when you’re feeling anxious or wound up.

    To practice Nadi Shoddana, start by finding a relaxed, comfortable, seated position. Begin by pressing your right thumb against your right nostril and inhale deeply through your left nostril. At the end of your inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue with this pattern, inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril. Practice for at least 3 minutes. When you finish, take some time to allow your breath to return to normal, noticing the changes in your breath and mind.
    Note: As you develop in your practice, you can try matching the length of the inhale and exhale by counting or inhaling to a count of 4 or 5, and then doubling the length of the exhale.