Double Bay Yoga Village is Closing

Happy New Year! I hope 2017 is a year full of rich experiences for you. 2016 was an absolute roller coaster for me. Having my daughter has completely rocked my world. She is just amazing and motherhood is more transformative than anyone gives it credit for. But things haven’t really gone to plan! Before I became a Mum I was convinced our daughter would be really chilled out, and would just slot in to our lives. I imagined her coming in to the shala with us in the mornings and sleeping in her bouncer at the front of the room. Read More

Breath & Be Calm - Written By Jess Olivieri


"Just Breath.." Ok so it sounds really easy, but we all know it’s not… so let’s understand why. The breath is deeply physiological, the first things we do when we are born is inhale and the last thing we do when we die is exhale. So when we get anxious and feel unsafe we often focus on the inhale – it’s a deeply rooted survival reaction, unfortunately it doesn’t really help, when we breath more we can hyperventilate, which in extreme causes fainting, it also causes you to shallow breath which can have the effect of making you feel short of breath… making things even worse.

That same will to survive can be linked to an anxiety around the exhale, to hold the breath can cause some people to feel panicked and for some (I used to be like this) even to focus on the exhale can cause a sense of unease.

Our overactive world doesn’t help, we live in a world that is all about gathering what you can and holding onto it, a house, a job, a partner, kids pick up on this as well. We are told to work hard, accumulate and what ever you do don’t let go, you could liken this sense of holding it in and keeping it together to the in-breath. Letting go, letting it all hang out or even allowing yourself to fall apart is seen as a big no no, this could be likened to the out-breath.

A difficulty with the exhale means we are not allowing the parasympathetic nervous system (the part that controls our functions of rest and digest) to switch on, leading to an even more overactive sympathetic nervous system (the part that controls our flight/fight reactions), for most of us the parasympathetic nervous system already needs a bit of a helping hand, so a good place to start is with the breath.

I know first hand how hard this can be, I had childhood chronic asthma, the only time I had focused on my breath was during an attack and as and a result as adult had huge amount of anxiety around my breath. Here are some tips to start working with your breath.

Mindfulness of breath - Lay in a comfortable position and observe your natural breath, just watch it without trying to change it. Do this for about 5 min. This is good for older kids, or adults. Good idea to set a timer.

If this is going well try…

Three part breath, anyone can give this one a go

Begin by focusing on your belly, see if you can direct your breath there
Take your focus to your ribs, see if you can feel an expansion on the inhale and a contraction on the exhale, it may time a few goes to feel any movement, it’s still useful just to let your attention rest here
Now take your breath to your chest, for some people this will be a really familiar place to breath, it might also feel uncomfortable as we are essentially encouraging a shallow breath, only stay here for a few breaths
Then put all the parts together starting with the belly, then the ribs and then the chest and see if you can find a flowing rhythm of your own for about 3 min.

This is something I do every day, once it becomes familiar (in yoga it’s thought that we need 40 days to make something a habit) it is also something that you can lean on in times of stress, it will help kick the parasympathetic nervous system into action and keep you calm.

Learning how to make friends with your breath can make a huge difference to your life - I am running a workshop for adults on November 27 at Yoga Village called How to be Calm #1: Breathe, especially for people who find breathing difficult and also for people who want to learn some pranayama (breathing techniques) that they can use in their yoga practice and their life. I'd love to see you there. To book you place click here.

Tips & Thought on Hip Opening

Many years ago I read a magazine article that described our hips as the junk drawer of the body – the place where we store emotions, memories and stress that we don’t know what to do with or that we aren’t ready to address in the current time. I found this extra interesting as often when I would spend an hour stretching and specifically targeting my hips I would feel overwhelmed with emotion, sometimes anger and sometimes sadness. Often I would cry and then after the outburst would feel a huge sense of release. The idea is that when we are feeling any kind of stress (emotional or other) it has a huge affect on the body and its ability to allow energy to flow through it, hence the tightening of some specific areas.

 

At the time I was working in a job that I found incredibly unfulfilling. The office environment I spent a large portion of each day in made me feel a little lifeless and dull and although I enjoyed the actual content of my work I didn’t enjoy so many other factors of being there. This had a huge influence of my life at the time and I experienced repercussions in my body as a result.

 

I had trouble sleeping, my hips ceased up, as a result I started getting back pain, I had also been experiencing some knee pain for some time. A lot of this I put down to stress, emotional stress putting physical stress in to my body. There were a few ways I introduced change in to my life that really helped me combat the problem. Here are just a few:

 

1)   Practice yoga daily…. Seems obvious right? And you might think you don’t have time but all you need is 15 minutes a day to get your body moving and the energy flowing. Try some sun salutations at home before you eat breakfast.

2)   Get out at lunchtime and have some fresh air. Take your break – if you are getting food try to get outside to eat it, or take a short walk . As you walk try to engage your core so your hip flexors don’t tighten up.

3)   To help combat tight hips sit at your desk with your legs crossed. It is so much better for your whole body; your spine will be straighter, your core will be engaged and your hip flexors will be opening. People might think you look strange but who cares? Sit like this when you are at home watching TV or reading.

4)   Stretch a little when you get home. Again, just choose a few stretches that get your hips moving and your spine moving.

 

I am running a Hip Opening intensive on Saturday 16 April. Places are limited so please book in for more info…..

What is Yoga & Why Do We Practice?



There are so many unrealistic representations of yoga in the media (particularly social media) that put undue pressure on people to achieve a certain form to prove that they are good at 'doing yoga'. Yoga is actually not the attainment of a perfect pose, perfect body or perfect looking instagram photo. Yoga is a constant practice, a constant process. As my teacher Sharath always reminds us, 'Yoga is the change that happens within you'. 

This is clearly outlines in the Yoga Sutras

Yogash chitta vritti nirodhah. 
Tada drashtuh svarupe avasthanam.

i.e.

"Yoga is the controlling of the fluctuations of the mind
Then the seer rests in its true nature."

The practice of yoga asana and a seated practice of meditation and pranayama help facilitate this change, i.e. they help facilitate the yoga that happens inside of you. Practiced regularly, over time will help strip away the ego to reveal your true essence.

The physical benefits of yoga - i.e. a stronger and more flexible body are a bonus but are not what yoga is actually about. In fact, if they build the ego rather than strip it away then they aren't demonstrating the practice of yoga at all. It's not to say that one who is practicing perfect asana isn't practicing yoga; it is just that perfect asana isn't the end goal. The goal is the process of change that happens to you through the act of regular practice.  

It is my deepest intention to maintain a shala that teaches authentic yoga and remembers that the end goal is to simply see clearly that you are already exactly where you need to be...

I would love to hear your thoughts....

DOUBLE BAY OPEN DAY!!

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Yoga Village Double Bay is Opening it Doors for an Open Day on October 17th with FREE CLASSES all day!!

On the day we will also have specials on all class passes, giveaways and more!

Please note we will not be taking bookings, so please arrive at least 15 minutes early for your classes and tell your friends!

If you have a yoga mat please bring it along with you.

The schedule for the day will be as follows
  • 8-9am Hatha Martine
  • 9:15-10:15am Beginners Nadia
  • 1030-1130am Ashtanga Nadia
  • 11:45am -1245pm Yin Lauren
  • 1-2pm Hatha Ros
  • 2:30-3:30 Slow Flow, Lucy
  • 4-5:15pm Classical Hatha (Sivananda) Dafna
We look forward to welcoming you to this amazing space!

Love Nadia

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Ashtanga Yoga: What's the Story with Moon Days?

Moon-Cycles
Many of us know through experience or through hearing the rumours that Ashtanga Yoga is a strong practice, both physically and mentally. The practice (when adhered to properly) requires intense dedication from its students which is one of the reasons this practice can be so incredible transforming.

When I first began to practice I didn't adhere to all these 'rules' such as practicing 6 days per week, taking rest when I was menstruating, respecting the full and new moon as rest days. But after a year or so they seemed to make sense and I naturally wanted to respect and follow this tradition in its tried and tested form.

When I explain to friends, family (and sometimes students) the reasons why we take rest on new and full moon I am often met with a rolling of the eyes, like what I am saying has no substance. And maybe it does appear that way, but I can say in honesty that since I have started respecting the moon cycles my whole body seems more in sync with the natural cycles of the planet and universe. Taking rest on the moon isn't just a requirement, by the time the moon day comes along, I can actually feel it in my body.

Here is a good description from the Jois Ashtanga Yoga Centres


"It has always been the tradition in Ashtanga Yoga to rest from asana practice on new and full moon days (tithis). When asked why we shouldn’t practice on these days, Guruji was fond of saying, “Two ‘plantets’ [grahas] one place, very dangerous.” What is meant by this is that on these days, the sun and the moon are in a line relative to the position of the earth. Consequently, their gravitational forces are all combined, and thus the effect of the ‘plantets’ more pronounced. One definitive effect of this is that the ocean’s tides are higher and lower on these days. When āsana practice is done daily, rest days are important for regeneration; and the extra biweekly ‘moon day’ comes as a welcomed respite."

So we are now respecting the rest days in our Ashtanga Yoga program here at Yoga Village. All other classes will take place as usual, but Ashtanga Yoga Mysore Style, Intro to Ashtanga Yoga and Ashtanga Led Classes will not take place on the following days.

Moon Days 2015

  • Jan 5 Monday (FULL)
  • Jan 20 Tuesday (NEW)
  • Feb 4 Wednesday (FULL)
  • Feb 19 Thursday
  • Mar 5 Thursday (FULL)
  • Mar 20 Friday (NEW)
  • Apr 3 Friday (FULL)
  • Apr 19 Sunday (NEW)
  • May 4 Monday (FULL)
  • May 18 Monday (NEW)
  • Jun 3 Wednesday (FULL)
  • Jun 17 Wednesday (NEW)
  • Jul 2 Thursday (FULL)
  • Jul 16 Thursday (NEW)
  • Aug 1 Saturday (FULL)
  • Aug 15 Saturday (NEW)
  • Aug 30 Sunday (FULL)
  • Sep 13 Sunday (NEW)
  • Sep 28 Monday (FULL)
  • Oct 13 Tuesday (NEW)
  • Oct 28 Wednesday (FULL)
  • Nov 12 Thursday (NEW)
  • Nov 26 Thursday (FULL)
  • Dec 12 Saturday (NEW)
  • Dec 26 Saturday (FULL

MOON DAYS 2016
  • January 10 Sunday (NEW)
  • January 24th Sunday (FULL)
  • February 9th Tuesday (NEW) 
  • February 23 Tuesday (FULL) 
  • March 9 Wednesday (NEW)
  • March 23 Wednesday (FULL)
  • April 7 Thursday (NEW)
  • April 22 Friday (FULL) 
  • May 7 Saturday (NEW) 
  • May 22 Sunday (FULL)
  • June 5 Sunday (NEW)
  • June 20 Monday (FULL)
  • July 4 Monday (NEW)
  • July 20 Wednesday (FULL)
  • August 3 Wednesday (NEW) 
  • August 18 Thursday (FULL)
  • September 1 Thursday (NEW)
  • September 17 Saturday (FULL)
  • October 1 Saturday (NEW)
  • October 16 Sunday (FULL)
  • October 31 Monday (NEW)
  • November 15 Tuesday (FULL)
  • November 30 Wednesday (NEW)
  • December 14 Wednesday (FULL)
  • December 29 Thursday (NEW)
Please don't use those days to go running or do another yoga class. Instead give your body a chance to rest, sleep in a little, meditate, stretch lightly at home or go for a stroll in the park. And enjoy!!

Much Love
Nadia

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Yoga Village Teacher Training Scholarship

YV TT Scholarship Hey Yogis - I have something very exciting and special to announce to you today.

Enrolments are now open for the 2015 Yoga Village Teacher Training Scholarship Program.


Teaching yoga has changed my life.

I feel grateful every day that my 'job' helps people to feel good, get sensitive, listen to their body and connect to their true selves. What a freakin' blessing. Being a yoga teacher also allows me to express myself creatively through sequencing and class themes, to meet the most amazing people and to be part of a community in a way that supports my own health and happiness. Not to mention I get to help spread the teachings of yoga to a wider audience.

However, I almost didn't apply for my first teacher training.

I knew deep down in my heart that teaching yoga  was exactly what I wanted to do. So why did I almost miss out on my first training? I couldn't afford it.  I had just finished a very expensive psychology degree and without professional career prospects - I continued to work in a bar that helped me fund my education. While you can make a pretty decent wage in a North American bar, I had  a huge debt hanging over my head, expensive rent and despite my best efforts I was barely scraping by. The idea of spending $5000 on a teacher training, plus flights and accommodations, was just too much.

Seeing how much this training meant to me - my family banded together, and decided to pay my tuition for my first teacher training, as a University graduation present. If I hadn't been met with such generosity, I'm not sure where my path would have taken me.

I feel incredibly lucky, that I'm now in a position to be able to give something back, to pay it forward and to step into the cycle of abundance from a different position.  I'm literally typing this with a massive grin on my face, and a warm fuzzy feeling in my heart.

We have decided to offer 1 space in the 2015 Yoga Village Teacher Training, to a dedicated student  of yoga who could otherwise not afford to take the course.

HOW IT WORKS

+ If you are awarded the YVTT 2015 scholarship your tuition will be waived - excluding costs for text books, yoga classes ( outside the 8 weekends ) and the 5 day residential retreat.  The exact amount for the retreat has not yet been determined, however we estimate costs at approximately $1000. 00. We will only charge you the actual cost of the retreat ( i.e. food & accommodation ) and will not make a profit from this expense.

+ If you apply for the YVTT 2015 Scholarship - you must be able to cover the above costs yourself. The universe helps those that helps themselves .. ya dig?

+ You must be available for the dates of the YVTT 2015 program - which you can review HERE

+ You must live in - or be able to travel to Sydney for the training

HOW TO APPLY

+ Copy & Paste the questions below into a word document.

+ Answer all questions from your heart, with honesty.

+ Send your responses via email to Cora at cora@coraandbodhi.com by the application deadline

ASSESSMENT CRITERIA

+ The scholarship will be awarded based on:

a) Financial need

b) Genuineness and sincerity in your desire to become a yoga teacher

c) Your desire to actually teach yoga ( help others ) rather than a purely self- development motivation for taking this course.

IMPORTANT DATES

+ Application Deadline - Saturday January 31st at midnight + The Successful applicant  will be notified on Monday February 9th via telephone + email + The results will then be posted on social media in the days following February 9th

APPLICATION QUESTIONS

1) Can you tell me a little bit about your yoga journey?
i.e. how long you've been practicing, what styles you practice etc.

2) What impact has yoga made on your life? 3) Why do you want to become a yoga teacher?

3) If you are awarded this scholarship - how do you plan to use your new qualification?

4) Why are you unable to pay full price for your yoga teacher training?

5) If you are awarded this scholarship, how can you 'pay it forward' and practice generosity with others?
Please complete your answers and email them to Cora at cora@coraandbodhi.com - no later than January 31st at midnight. Applications made after this time will not be considered.
Wishing you the very best of luck, Yogis. Much love, Cora

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2015 - New Classes & Changes

Happy New Year Everyone!


I hope you have settled in to 2015 and have a positive outlook for the year ahead.

In 2015 I have resolved to be 100% authentic in all my decisions and actions. Over the last few years I have made professional and personal decisions based on fear which I can has held me back from my true calling. Towards the end of last year I began taking actions that were based around facing my fears, and following my heart and have seen so many positive changes in all areas of my life. Everything just feels easier when I trust my instincts rather than trusting other peoples expectations and experiences.

As many of you know I recently returned from my three month study trip to India that was spent studying with my teacher Sharath Jois in Mysore. I return year after year to continue my studies in the Ashtanga Vinyasa tradition and this year was honoured to be Authorised by my teacher to teach the Ashtanga Tradition – which is something only a select number of people in Australia have been given.

The Ashtanga Yoga tradition involves teaching (and practicing) a Six Day per week Mysore program, in which students of all levels come together to practice their personal sequences as taught by the teacher.

I am delighted to be started a Mysore Program in Potts Point from next week. It will be running mornings from 6am to 9am, and evenings Monday, Tuesday and Thursday from 5:30pm to 7:30pm. Students are welcome to arrive anytime within that window and should allow 60 to 75 minutes for their daily practice. Each person will finish at different times depending on how long their practice is taking. If you have a busy day ahead you are welcome to come in at 6 and finish at 7, so the times can change depending on your life schedule.

There is no expectation for students to have knowledge of the sequence before they start and it can take some time to learn whole of primary series as practitioners only move on to the next pose when they are comfortable in the one before. Those who come along should not feel discouraged or embarrassed not to know the sequence. I will soon be starting Ashtanga for Beginners on Wednesday evenings in Potts Point which will be a good opportunity to get to know the sequence with a group of beginners. Despite its reputation for being suitable only for the young and flexible, this powerful practice is for all ages and abilities; and has the power to transform body and mind more than any practice I have found before. If you find that you “plateau” in another style of yoga then you won’t have that same problem in Ashtanga. This is a practice that will definitely challenge you and will grow with you through life. Please don’t rule it out before giving it a go! I would love for you to join me in the mornings or evenings for Mysore practice. For any questions about Ashtanga please feel free to email me.

We will still be holding the 6:45am Hatha Vinyasa classes Monday to Friday in Potts Point and 6:30am Hatha Vinyasa Tuesday to Thursday in Double Bay. In February we will be adding a handful of new classes to the schedules in both Potts Point and in Double Bay.

Please note that as a part of the Ashtanga Tradition there will be no Ashtanga classes held on New and Full Moon days. These days will be advertised around the studio and also on the website. For more information about why we take rest on moon days please refer to this explanation.


I hope to see you on the mat soon.


Love Nadia


PS - Here is a photo of me just after receiving my Level 2 authorisation - proud as punch outside the Ashtanga Institute

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So You Want To Teach Yoga? Teacher Training FAQ with Cora Geroux

Cora Has yoga teacher training been on your mind for what seems like eons, but haven't taken the plunge just yet? Perhaps you're waiting for better timing, or maybe you just have some burning questions that you want answered before you dive deeper into your practice and consider teaching.

Today on the blog, we have Cora Geroux - the lead trainer for the Yoga Village 200HR teacher training on board to answer the most common questions she gets asked when it comes to all things 'becoming a yoga teacher'. Over to you, Cora.
First of all, I just want to say how excited I am to be leading the Yoga Village Teacher Training. When I first decided I wanted to teach yoga, it took me a good 3 years before I actually signed up for my first teacher training. I had so many questions and worries, that I kept putting off actually doing the training, and I think that's pretty common.

After meeting 1 on 1, with many yogis who are considering doing the teacher training here at Yoga Village, I noticed that almost everyone asked similar questions - this is part of our shared humanity... really, we all want the same things in life, and our separateness is just an illusion. I love when I see real life examples of yogic principles - it totally puts a smile on my face.

Anyway, after noticing these reoccurring themes pop up in regards to teacher training, I thought it would be really useful to compile a short FAQ, of all the most common questions I get asked about becoming a yoga teacher. If you're wondering something that's not on the list below - shoot me an email at cora@coraandbodhi.com and I'm happy to chat.
 

Yoga Teacher Training FAQ

1. Am I good enough to become a yoga teacher?


Of course! Your worth is inherent in the fact that your on the planet right now. You don't need to be 'better' or 'different' in order to become a great teacher. Some of the most inspiring teachers don't comply to the yoga teacher stereotype, and do things their own way.Teaching yoga isn't about obtaining an idealized version of perfection, its about knowledge, experience, communication and compassion for yourself and your students.

2. Do I need to be able to do a headstand/handstand/full wheel etc. to become a yoga teacher?


Nope - absolutely not.


There are 8 limbs of yoga, of which, asana ( physical postures ) are only one. In most teacher trainings, there is a big focus on asana, as this is mainly what we teach in group classes. However, there is no requirement for the teacher to be able to perform every asana perfectly. We all have our own strengths and weakness, and over time we work to balance those out. However, when you enter a training your ability, or inability to practice a certain pose will have little bearing on weather or not you become a great teacher.


For example, I've been working on handstand for the last few years, and I can't free balance in the middle of the room...yet. Hand standing doesn't come easily to me, so I have had to work very hard at finding strength and alignment upside down. I've taken workshops, read countless books, articles, watched videos, worked with a teacher one-on-one.


Now even though I can't perform the asana perfectly, I feel damn well equipped to teach it, because I have been studying it so diligently. Perhaps even more so, than a teacher that could handstand easily from the beginning.


Get my point?

3. I'm not sure if I want to actually teach yoga, but I want to deepen my practice. Is a teacher training right for me?


It depends.


This is honestly one of the most common questions I have been asked about teacher training, and I think the answer is unique to the individual. However, before I get into detail - I think it's wise to consider weather or not your story of 'not wanting to teach' is a scapegoat for a fear of putting yourself out there, or not being good enough. If that's the case, face your fear, and do it anyway.


In the Yoga Village Training, you have 2 bonus coaching sessions with me, and we can work through this together.


If you just genuinely don't have an interest in teaching, but want to deepen your practice, a teacher training is definitely one way to do that. You will explore topics like philosophy, anatomy, meditation and pranayama, that don't get much air time in a group class. As long as you don't mind learning teaching specific skills, like hands on assists, and communication - then go for it. You can always change your mind, and teach at a later date.

4. What if I have a fear of public speaking, can I still become a great yoga teacher?

Totally. I used to have anxiety and sleepless nights for a week before I had to do a presentation in Uni. Today, I've taught more than 4000 hours of yoga in front of groups of as big as 100 students. It's all about desensitization. The more you do it, the easier it gets. I promise.

5. I have a physical limitation or injury, can I still do a yoga teacher training?

It depends. Are you taking yoga classes regularly? If yes - then without any personal information, I would say your more than fit to do a teacher training. If you're not practicing yoga at the moment because of an injury, but still want to do a training, get in touch with your teacher to discuss the specifics of your situation.

6. Who would want to come to my class, when there are already so many great teachers out there?

It's true, there are a lot of great yoga teachers out there these days. Gone are the days when you need to leave the country in order to study with exceptional teachers. However, each teacher, just like each student is unique. What you bring to the table will appeal to certain students, the combination of your unique life experience, prior learning and style will help differentiate you from everyone else. Imagine if your favourite teacher didn't start teaching just because there were so many teachers out there already. Your perfect students are out there waiting for you - don't let them down.

7. How long should I be practicing yoga before I take a teacher training?

While you could take a teacher training at any time in your yoga journey, I think its best to have at least 18 months of a consistent yoga practice before you take a training. This way, you will be in touch with how your body feels in the various postures, you will be aware of your own strengths and weaknesses, and you will have an understanding that yoga is more than physical exercise.

Keep in mind that teacher trainings can be delivered in two main ways:

1) Intensive - in which the whole training takes place in a short span of time, like a month, with full days of practice & learning, usually 6 or 7 days a week.

2) Part Time - is when a training is spread out over several months, in a longer, but less intense format, like the Yoga Village training.

If you have been practicing yoga for quite some time, an intensive could be a great option for you, however, if you are still relatively new to yoga, a part time course would be a better option as you will have much more time to let your practice develop throughout the training.

Well that rounds out the most common questions I get asked about becoming a yoga teacher. The journey from student to teacher has been one of the most fulfilling and transformative experiences of my life - and if you are feeling the pull to open yourself up to yoga in a bigger way, I can't recommended teaching enough. It requires you to look your fear, insecurity, weaknesses and ego straight in the face and make peace with them. It's the best personal growth journey you can take. Not to mention, how good it feels to know that you are truly making a difference in other peoples live. #winning


If you're interested in the upcoming Yoga Village Teacher Training, you can get in touch with Cora at cora@coraandbodhi.com


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Finding Confidence: On & Off the Yoga Mat


I am writing to you from Mysore, India where I on my annual study trip at The Ashtanga Institute. I find this trip so beneficial. not only do I have the chance to study with one of the most amazing teachers in the world but it also gives me a chance to reflect on myself and what this practice means to me on a deeper level.

I spend so much time on my own here. I live on my own, eat most meals on my own, make all decisions on my own, find my own house, scooter etc. In this place I need to be completely confident in myself in order to get things done. So often things go wrong - in fact, in india I am almost guaranteed that things won’t go to plan! I need to trust that everything that is meant to be happening is happening and be confident and relaxed with that.

The same applies in the practice. Always in my first week I feel a lack of confidence in my practice. I always worry that my teacher will not think I am good enough, that other people in  the room might be better than me, and then of course, I feel fear when my teacher gives me new poses that I cannot do them. I start to question myself.

Of course, these thoughts are just a reflection of how I see myself. How we all see ourselves. We all have fears. Someone in the room must be looking at my practice and having the same doubts about their own.

The only thing we have to remember is that everything that is meant to be happening, on and off the mat is meant to be happening and will, in some way, strengthen our confidence.

Until next time...


Peace, Love & Yoga

Nadia


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