2. As with any practice that incorporates physical movement, it’s important to hydrate prior to and after class. You are working toxins out of the body and drinking water will help the process by flushing out the toxins you release through your practice.

3. Always breathe; never hold your breath. Injuries happen as a result of holding the breath, and even a slight amount of holding can put you at risk.

4. There are two ways to practice incorrectly in yoga. One way is to push to the point where you risk injury. This is the place where your breath is choppy, you are straining to breathe or you are holding your breath. The second way is to not go to the place where you are feeling something, or where there is no challenge. Learn to find your edge. This is the place where you are challenging yourself, but you can still breathe comfortably. Practice equanimity in each pose, a place where you can remain calm within an uncomfortable place.

5. Never compare with the person next to you. We all have different bodies, different shaped bones, differences in how the bones sit in the body, and our life experiences are different. All of these things create who we are and how we move. There is no one way that the poses should look. Honor the differences and stay within your level of practice.

6. Teachers will offer modifications for all poses, so there is a place for everyone. We will be progressing students further only when it is appropriate. The wonderful thing about yoga is that once a student learns how to find their edge and not to push too far, all levels can practice together in one class. Our classes are taught this way, and it is not expected that everyone will progress to the extreme in all poses. Progressing further in a pose is simply a suggestion for those students who have already built a lot of core strength and flexibility in their bodies, and who know how to stay safe within the advanced postures.

7. There is a learning curve and a place for everyone in each one of the poses. Stay where you are at, and that will naturally change for you over time. Look for small movements when going deeper, so the nervous system stays relaxed and doesn’t become reactive. It’s in the tiny micro-movements that we let go of holdings that create tensions in the body and in the mind. It is not about what the pose looks like, but rather how it feels to you in your body. If you feel any unusual sensations, or any sharp or shooting pain, always back out of the pose and ask the teacher for modifications.

8. Practice will be different from day to day; let each practice be a new experience. No two practices are alike!

9. It is best to come a few minutes early to get settled so we can begin on time. The beginning and ending portions of class are most important and they are what set us apart from other fitness routines. It is what allows us to go deeper so we benefit in all areas of our lives. If you take the time to become focused at the beginning of class you will learn how to naturally build core strength throughout the day using the postural muscles we use to support ourselves in seated position. Normal day-to-day activities begin to build strength, not just in class. When you allow yourself to settle in at the end of class for savasana, all of the work you’ve done sets in and integrates into creating better alignment. Try as you can to take savasana so you can notice these changes happening on a subtle level. Change can only happen if you notice it, so don’t miss it! We apologize for the days we run a few minutes late. If you have to leave early, try to take some time later in the day for a savasana, it will be just as effective.

10. Keep an open mind, an open heart, and a willingness to learn and try something new. We all fall in yoga from time to time, so don’t be afraid to laugh at yourself. Keep it light and most important….have fun and breathe!

-Dana Lincoln

Retreats are a great way to step out of your comfort zone and walk to the edge of your practice…and then push that edge in a safe and supportive environment. And we all did that on this retreat, especially in the inversion workshop on Saturday afternoon after a rainy but beautiful hike up to Arethusa Falls. Everyone in the workshop got themselves upside down–even the few who said ‘I could never do that!’ And what an amazing feeling that is. Inverting for the first time–whether it be in a supported handstand against the wall, or in a headstand with a partner assisting you–is one of the most empowering feelings. And it’s great as a teacher to be able to take the time to work individually with everyone and make sure they do indeed get upside-down…that’s what I love about retreats and workshops.

And even I stepped out of my comfort zone that weekend…even if it was forced upon me. Having never led a retreat before, I really didn’t know what to expect. So, like I always do, I put on my uber-control hat. When we don’t know what to expect, or when we don’t know how something will turn out, we search for more control to make ourselves feel a little safer about what we are getting into. I was e-mailing Carlene, who was our host at the estate, almost every day, making sure every detail was set. I would ask her about the rooms, the food, the deposit money, and the list went on and on. Finally she e-mailed me and said (and I quote) “No worries….please do your best not to get nervous about yoga!!!” She had to give me that little reminder that I didn’t need to hold on so tightly. I could let go and trust that everything would fall into place. And, of course, it did.

There seemed to be an undeniable positive energy and enthusiasm that was contagious all weekend. The food was amazing, the schedule worked, and, most importantly, we all moved with our breath. But mainly, it was the people who made the experience. I was, and continue to be, inspired by anyone who can step up to the challenge of leaving their comfort zone for a weekend of practicing yoga with and opening up to people they may have never met, and simply trust in the experience. Everything really did fall into place. Sometimes you have to just jump, before you see the net, and trust that it will be there to catch you. I am already looking forward to next year! Yay October 2012! Om shanti. — Becky

*Improved circulation

*Regulates blood pressure.

*Increases lung capacity

*Reduces resting heart rate.

*Lowers the levels of cortisol, a stress hormone in the body.

*Aids in digestion

*Boosts the immune system

*Eases symptoms of anxiety and depression by triggering the relaxation response in the body

*Relieves symptoms of asthma

*Relieves insomnia

*Increases energy levels

*Reduces fatigue

*Eases pain by increasing the endorphins in the body, the bodies natural pain reliever

*Releases muscular tensions.

*Frees up the spine and the fixations in the joints

*Increased mobility

*Frees up space which allows blood and oxygen to circulate more freely throughout the body

*Massages the internal organs bringing more oxygenation blood to the organs

*Encourages healthy eating habits and provides a heightened sense of well being

*Builds self esteem

*Encourages the mind to stay focused.

*Improves balance, coordination, and reaction time

*Improves memory

*Improved spiritual awareness