My recent vacation inspired me to write about Rest and Introspection. I was fortunate to take 3 weeks off from my fulltime job, my yoga teaching, my hobbies and other responsibilities. Taking a vacation around my birthday (June 30) gives me the opportunity to reflect on the past 6 months and allows me to correct course for the remainder of the year.  
 
To rest on vacation – check. I was able to travel to places I haven’t been before. Meeting some old friends and family, as well as making new friends. I was actively resting by singing and dancing barefoot in the grass. My feet were grass stained for a week. If you know me, you know that’s a big deal! I was fortunate to lead a yoga class in a 13th century church at a castle in Italy. What a humbling experience to guide a group of athletes through a restorative sequence in such a historic and sacred space. I was able to watch sunrises and sunsets on the hilltop of Perugia. Relaxed by the pool, surrounded by breathtaking views of the country’s green heart and the neighboring medieval hill towns. Practiced yoga under olive trees and found time to go within.
 
Introspection on vacation – check. I completely unplugged from technology, no social media or TV. The breathtaking views invited to sit and be still. I spent time with myself and my thoughts. I was able to reflect on the past 6 months, reflect on my professional life (career), my personal life (my relationships), my passion (teaching yoga), and my hobbies. Mid-year is a good time for me to check in and calibrate the direction I am going. It is usually around my birthday when I am looking back at the past year, and start to manifest (ask, believe, and receive) for the new year. Visiting Assisi, one of the biggest historically important towns of Italy had a profound impact on my self-reflection. I was able to kneel at the tomb of St. Francis, feeling the powerful energy. Followed by viewing the frescos by Giotto – all masterpieces in this beautiful basilica.
 
So many emotions and impressions were experienced during this vacation. But the essence of this trip and my direction for this new year is so beautifully expressed with the St. Francis prayer: Lord, make me an instrument of your peace: where there is hatred, let me sow love; where there is injury, pardon; where there is doubt, faith; where there is despair, hope; where there is darkness, light; where there is sadness, joy.

This prayer, or mantra goes along the same lines of yoga philosophy. Being renewed and refreshed I am looking forward to sharing my passion for yoga. I am excited to announce on July 27th, I am leading a yoga practice at the West Valley Arts HQ Gallery. Their current exhibition is titled “Introspection”, and my yoga sequence is based on this theme. The sequence will promote mental clarity and focus and cultivate a sense of inner peace and well-being. Mark your calendar and keep an eye out for the event flyer and invite.
 
With gratitude,

​Oma

How do you observe Earth Day?

2024 Earth Day theme is planet vs. plastics


I thought I would share one option, a yogic way, to honor our planet.

Ahimsa, the very first of the yamas (yogic principles), encourages non-violence in thought, word, and action. Each year, on April 22, we can share our desire to create a world where ahimsa is at the center of how we treat our planet and all of the living creatures inhabiting it.

I created a 30-minute yoga sequence, fitting for Earth Day, to be practiced outdoors. If you don't have an outdoor space to practice, maybe you can practice in a room with a window. Or, have a houseplant at the top of your mat to look at.

Wherever you are to practice this short sequence, feel the connection to the earth. Observe your breath and practice gratitude towards our planet, others, and yourself. This Earth Day yoga sequence is grounding and one of many ways to observe Earth Day and practice ahimsa!

Link to sequence:
https://www.tummee.com/yoga-sequence/wGi9g

With gratitude,
Oma

that I am a Well Me Right Wellness Expert. Click on the badge above, it will take you to my profile and available virtual sessions. I continue to share my passion for yoga with the local community and look forward to sharing it virtually across the country. 

This opportunity presented itself during a time when I wasn't necessarily looking. I had to decide if I wanted to go for it or pass. Every opportunity I had so far, sharing my passion for Yoga has brought me so much joy. Therefore, I went for it. Here we are, a new beginning.

I talk about new beginnings during March Yoga sessions "blooming like spring". In spring, we emerge from the dark period of winter and return to the budding of new life. As the days become longer, we have the opportunity to restore ourselves physically and energetically. Whether moving through a transition from one yoga posture to the next, or from winter to spring, lingering in the moments in between encourages us to slow down, move mindfully, and find the yoga beyond the asana. 

I am excited about this new beginning and hope to practice Yoga with you soon! 

With gratitude,
Oma

Stay tuned for exciting news, regarding more ways to practice Yoga with Oma!

I hope that 2023 ended well for you and that you are off to a good start! 

"Yoga with Oma" continues to learn and grow, as I am in my 4th year as yoga teacher. 

2023 I taught over 100 classes, most in person, some virtually. led a One-Day-Yoga-Retreat, hosted a workshop and offered several hours of free yoga to my community. This will continue along with the offering of my handmade products (eye pillows and keychains), and a few additions. 

As mentioned above, the phrase 'learn and grow' will be my mantra for 2024. What does that mean for you? 

I am planning to host more workshops. My lofty goal is a workshop per quarter, preferably in person, but also available virtually. 

The first in person workshop 'Hip Mobility and Balance' was a success, which lead to the decision to make it available virtually. If you want to attend, please RSVP via contact form below. The workshop will be on Saturday February 3, 2024, starting at 9 AM MST. No prior experience is necessary, all are welcome. (If you have hip or knee replacement, or suffer from pain, please consult with your healthcare provider. This workshop is not intended to diagnose or treat medical conditions.) 

I am working on my next one already, 'Mindfulness and Grief' - how Yoga and Mindfulness can make a difference in your grieving process. I haven't decided on a date and time (TBD). Come back to my website to check for the announcement.

This means 2 more to plan, and I am kindly asking for your assistance. What yoga related workshops would you like to see? Leave me a comment, reach out to me via contact form, or send me a private message. I am looking forward to your input.

With Gratitude,
​Oma

A yogi is someone who practices yoga. There is no particular way to look or act, but there are a few universal qualities of a yogi. 

*In the Bhagavad Gita, Krishna tells Arjuna what is required to become a yogi, “Fearlessness, purity of heart, perseverance in acquiring wisdom and in practicing yoga.”  He goes on to describe the traditional ethical and moral rules of yoga, the yamas, and niyamas. In essence, a yogi strives to be the best human possible and to embody the virtues of kindness, truthfulness, compassion, and patience towards others.

Anyone can practice yoga regardless of their age, gender, body type, or ethnicity. In fact, yoga is a practice that celebrates diversity and inclusivity. It is a way to connect with your inner self and find peace and balance in your life. This is why I love yoga; we come together as individuals, as different as our yoga mats, but practice to achieve the same. In my "intro to yoga" class you can find a retiree right next to a college student. And I, the instructor, a fulltime healthcare working, martial arts practicing grandmother. 

If you are attracted to the practice of yoga, and would like to become a yogi, here are a few tips:

• practice - preferably 2-3 times a week for an hour.
• commitment - yoga is a journey, usually (not always), you are a yogi for life.
•  find a good instructor - it will help you get started on your yoga journey. 

Ultimately, it is your journey, the path that only you can take. With the help of a good yoga instructor who can awaken your curiosity about the practice and philosophy of yoga, you are off to a good start. 
There is no one “yoga body” and that yoga is truly a practice for everyone. The important thing is that they are all practicing yoga.  This ancient practice can benefit your mind, body, and soul. Ready to become a yogi? 

With gratitude,
Oma

*Read the full article What is a Yogi? And How Do You Become One? • Yoga Basics

What a wonderful day I had at the first Zen Yoga Retreat in Sedona! 

For the group I chose the theme Fall - letting go, rest, and rejuvenation. 


We started our mindfulness journey at breakfast with a morning gratitude reflection. The ask was: "before you begin your day, list 10 things you're grateful for (big or small). 

When we arrived at our starting point of the hike, I shared with the group the next station of our mindfulness journey. List 3 challenging situations, people, or other obstacles and what good thing you're learning from this challenge.  Little did we know that the hike was going to be a challenge! ;)

After our beautiful hike, although much longer than anticipated or time allotted for, we all responded with a yogic mindset and went with the flow. Michelle (Teal Wheel Tours) suggested to directly go to lunch, then to the Spa and practice yoga at the end. We all enjoyed our lunch on the beautiful patio observing ayurvedic principles (enjoying your meal in silence*). Ayurveda is an ancient Indian system of medicine that emphasizes the importance of a balanced diet and mindful eating. According to Ayurvedic principles, eating in silence can help you focus on the food and improve digestion. It is also believed that eating in silence can help you connect with your inner self and promote a sense of calmness and relaxation.

The Spa was a much-needed place to refresh and recover, although we could've spent more time there. 

Our driver John took us to the most beautiful area (although at first, we thought he was going to take us on another surprise hike! :)

We found our space where we decided to practice yoga.

The sequence was based on above mentioned Fall theme. We physically and mentally arrived on our mats, enjoying the breathtaking view of the Red Rocks. 

My opening remarks beginning our yoga practice: 

The long days of summer have wound down and autumn has arrived. The leaves start to turn and then fall away. Rather than fighting to hold on, the trees let them go, with faith that after a rest period, new growth will appear. We also can embrace the cycle of letting go, rest, and rejuvenation. You may have heard during Yoga "let go of what no longer serves you". Here are a few ways you might shed 'your leaves' or letting go:

letting go of grudges
forgive someone
be easier on yourself
taking a break from self-improvement, spending time being in love with yourself exactly as you are
simplify your schedule
clearing up your clutter - weed out what's weighing you down

We can use this season to let go of what no longer serves us so we may create space to grow, change, and transform. 

We also talked about the 5 Elements - Fire, Air, Space, Earth, and Water, and practiced breath of joy along with the beautiful song Om Namah Shivaya (by Jonah Kest and Mike Warren).

Our practice allowed us to let go, create space, and be open to receive! And brought us to the next step of our mindfulness journey: People I'm Thankful for: list 5 people who made your life a little happier today. They could be friends, family or even strangers! 

We had one more stop on our itinerary suggested by John. One more stop to take in the breathtaking views of the Red Rocks. This was the perfect place for the final piece of our mindfulness journey. I encouraged the group to think about 'the best part of my day' - to choose one moment of your day that made you happy and focus on it for 5 minutes before you go to sleep.  I called this 'The Homework'!

Making our way back home, tired, but overall, the group had an overwhelming feeling of joy and gratitude.

It was an honor and privilege to lead a group of women on a mindfulness journey and yoga practice in such a magical place - Sedona/ The Red Rocks. If you would like to learn more about the places mentioned above, I put the links at the bottom of this blog. 

I will leave you with one of my favorite poems:

I hope I can be the Autumn leaf, who looked at the sky and lived. And when it was time to leave, gracefully it knew life was a gift - Dodinsky

With gratitude,
Heike
Yoga with Oma


PS: In case anyone would like to know some of my answers for the mindfulness journey:

Morning Gratitude:
1. Being alive
2. Being healthy
3. Having a roof over my head

Challenges:
1. My shoes for the hike - forgot the insoles. I'm learning that you can be as prepared as you want, there's always an element of surprise. You can't prepare for every scenario possible; you just have to go with the flow! Luckily this flow worked out and my feet were happy, no blisters and all!

2. The strap of my brand-new backpack breaking the moment I put it on! I'm learning that I can overcome and adapt. Utilizing my McGiver skills to repair and move on! 

3. The LONG hike. I'm learning that expectations set by myself can sometimes create a rigid mindset. No one was hurt, we managed the 5-mile hike, and we have a story to tell! 

People I'm thankful for:
The people who made this retreat possible, and the ones who attended.

The best part of my day:
The moment we verbalized how special this small group is and how we feel connected through this experience! 

Home - Elements Yoga (elementsyogaaz.com)
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If you are practicing Yoga with me during the month of July, you've heard me talking about the fire element. You also learned the symbolic gesture of fire - the Agni mudra. 

Each month I choose one of the 5 elements of yoga (earth, water, fire, air, space) and plan the practice around the element. Living in Arizona, I chose the fire element for the month of July. We celebrate 4th of July with fireworks, it is extremely hot this time of year, why not explore the fire element?

When I prepare the yoga sequence, I think about the attendees of my practice. Not only do I think about where the practitioners are at the moment, but also where the practice of yoga may lead them.  As the yoga instructor I pause, take inventory of my strength and weaknesses, checking my toolbox, making sure I am prepared to inspire and educate others. 

This is a short summary of what I have learned about the mudra of fire and the positive energy it activates in your body. It is said that the energy activation point lies on the fingertips. When the fingertips are connected, the subtle energy in your body gets activated. The Agni (fire) mudra is useful for (just to name a few):

• improving digestion
• when digestion improves healing improves
• finding clarity in your thoughts
• improves meditation as it increases the fire of intelligence

Even if you don't buy into the energetic benefit of making shapes with your hands, just think of it as finger/ hand exercise.  Your hands are the most expressive part of your body. You 'talk' with them, write, type on a keyboard, or you prepare meals for yourself and others. Why not benefit and increase your mobility and flexibility in your fingers, wrists, arms, and shoulders. 

For me, Agni mudra is a reminder to think about what ignites my fire? It brings me joy to see the smiling faces of the practitioners as they are following along my sequence with curiosity and confidence.

What ignites your fire? Leave a comment!

With gratitude,
Oma 

May 15, 2020, I received my 200-hour Yoga Teacher Training certificate. The completion of the training signified an end of a period, and simultaneously stands for the start of a new one. I have learned so much but realize that I know so little. Therefore, I will be a lifelong seeker of knowledge. 

The "Why" behind the Yoga teacher training was to share my passion with the community. I wanted to show that Yoga is for everyone. Modern Yoga focuses on poses designed to stimulate inner peace and physical energy. There is so much more to Yoga besides the physical exercise, therefore difficult to summarize in a paragraph. 

The way I like to explain it (in a very broad sense): this very old system can help you live a fuller, better life. To get to oneness, there are 8 different pathways (8 limbs of yoga). 

1. Yamas: What not to do
2. Niyamas: What to do
3. Asanas: The exercise 
4. Pranayama: The breathing exercise
5. Pratyahara: Withdrawing your senses
6. Dharana: Focus
7. Dhyana: Meditation
8. Samadhi: Oneness

As I mentioned before, I continue to seek knowledge, deepen my understanding, and work on self-improvement. These past 3 years have taught me a lot about myself and my community. I experienced highs and lows, gains and losses, but mostly a test of patience. I had to accept the fact that my style and personality may not speak to everyone. I had to learn to wait for the right opportunity to come my way. Not to be discouraged while waiting. A very humbling experience! 

Recently I was able to participate in a Japanese tea ceremony. Such a memorable time for multiple reasons (I might write about it in another blog). As all participants made their way to the tea house, we were introduced to the humble door and the proper way to enter. This small entry way allows equality among the participants. Regardless of your social status, your job title, your income, etc., all must bow down to enter. This was such a meaningful experience, reminding me how humbling life can be. 

While waiting for the right opportunity to show up, humbly accept the here and now. Continuously work on self-improvement to be ready when opportunity knocks at your door. I am beyond excited to share with you that as of June 2023 I have the opportunity to share my passion with my community. Our city opens its first Yoga studio, and I am part of the teaching staff. This will be a humbling learning experience for sure, but I am ready for the challenge. If you would like to learn more about the studio and the amazing staff visit Home - Elements yogaaz

I am going to close with Patanjali: Yoga takes you into the present moment, the only place where life exists.

Humbly,
​Oma 

After a 'good night sleep' you should wake up and feel rested, right? In a perfect world, yes. But what if this is not the case? You may wake up and feel groggy, almost like you didn't sleep at all. 

I recently came across a TED talk that covered the 7 types of rest:

• mental
• spiritual
• emotional
• social
• sensory
• creative
• physical

There are many ways to recharge and rest, choose what best fits your needs and lifestyle. I personally like to spend time in nature. Going for a walk, a bike ride, or hike can off balance a sensory overload. Meditation and Yoga is another favorite of mine. Starting my day with a couple of rounds of sun salutations gives me some much-needed mental clarity. It prepares me for the unknown each day may bring.

I hope you have a 'go to' rest practice that will reset your body and mind.

With gratitude,
Oma