​Strong Foundations
5:45 – 7:15pm
 
“Up in the Air”
 
When life seems up in the air
Take a deep breath
Fill up your lungs with love
Feel all the elements come together
Root down to rise up
Follow the flow of the river
Fire up your core 
Exhale completely
Find your center upside down
Fly with freedom
With a strong foundation
And an open heart
 
Music: “Pranayama” by Tom Colletti
“Whirling Within” by Desert Dwellers

Strong Foundations Tonight 
5:45 – 7:15pm at Yoga Lab

“FIREWORKS”

POW! BANG! BOOM!
Expect Explosiveness
Plenty of Plyometrics
Fast Twitch Force
Fiery Flare
Foundations Strong 
Proactive Compassionate Patriots
Flow with Freedom & Fireworks
For a Fun Fourth of July!

Music: "Freedom" by Pharrell Williams
FIRE moves from Lara Heimann's Yoga Lab Yoga Anatomy Workshop

Strong Foundations Tonight
5:45 – 7:15pm at Yoga Lab
 
“The River”
 
Flow like a river
 
Find strength in softness
Like water over a stone
Smooth your rough edges
 
Free your fascia
Hydrate and lubricate your joints
Mobilize to energize
 
Move with fluidity
Access a deeper strength
Connect to your core and compassionate heart
 
Not swept away by strong currents
 
Paddle and steer with skill
Navigate the rocks and rapids
Roll and resurface when the boat flips
 
Take off your shoes
Sit on the bank of the mind
Watch the flow of thought pass by
 
Practice with patience over time
Observe subtle shifts and changes
Feel ease in your body and mind
 
Let’s Stream it Together

Theme for Power Lunch 12-1pm tomorrow: 
"High Noon"
(Monday 5/21
Yamoodles over Baby Mustard Greens
Topped with Yemaya's Delight
Sencha Cherry Rose Green Tea)
Maybe I watched too many silly Westerns this weekend while Jeremy was out of town…but the result is this flow. I’ll see you at Power Lunch at High Noon tomorrow! 
Tap into your strength, get on your hands, face fear with courage, and observe the present moment. Part of the charm of Wild West movies is watching the hero stand up for what is right, confronting challenges in life with courage and calm. Acceptance does not mean acquiescence, but rather a keen perception of the present moment as it is, in order to act with clarity and skill to face challenges head on. 
Here’s some wisdom from the East and the Wild West that inspired this flow:

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“Arjuna, the yogi is far superior to a hermit who withdraws from the world, to a scholar who understands everything but does nothing, or a householder who does everything without understanding.” – Bhagavad Gita: Chapter 6, Verse 46 (paraphrased by Devdutt Pattanaik, My Gita)

“Fight with honor. You will win.” – Chon Wang, Shanghai Noon

“A yogi looks within to appreciate the mind that occupies the body, the thoughts that occupy the mind, the fears that occupy the thoughts, the opportunities and threats that occupy the fears, and the fears of others that occupy those opportunities and those threats.” - Devdutt Pattanaik My Gita, pg 120

“Pride comes before a fall.” – Briscoe County Jr., The Adventures of Briscoe County Jr.

“Yoga brings awareness and attention to fear. By recognizing the reality of his own fears, the yogi is able to appreciate the fears of those around him. He observes why he withdraws and why those around him withdraw. He does not seek to amplify fear by trying to control people. He works towards comforting them, enabling them to outgrow their fear. Thus is born empathy and the ability to let go.” - Devdutt Pattanaik, My Gita, pg 120

“Will you listen to this creek, Chon? You never notice what a beautiful melody a creek makes. Never taken the damn time.” – Roy O’Bannon, Shanghai Noon

“Acceptance doesn’t, by any stretch of the imagination, mean passive resignation. Quite the opposite. It takes a huge amount of fortitude and motivation to accept what is—especially when you don’t like it—and then work wisely and effectively as best you possibly can with the circumstances you find yourself in and with the resources at your disposal, both inner and outer, to mitigate, heal, redirect, and change what can be changed.” – Jon Kabat Zinn, Coming to Our Senses, pg 407 

“It means your future hasn’t been written yet. No one’s has. Your future is whatever you make it. So make it a good one, both of you.” – Doc Brown, Back to the Future III