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QUOTE OF THE MONTH
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"It is a happy talent to know
how to play."
- Ralph Waldo Emerson
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ABOUT HEATHER RAIKES
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Heather Raikes is the founder of Neoflow Yoga.
She began practicing yoga in 1993 and has studied many different approaches and techniques - including Jivamukti, Bikram, Ashtanga, Power Vinyasa, Vinyasa Flow, Iyengar, Anusara, Kripalu, Kundalini, Tripsichore. Some of her most influential teachers have been Sharon Gannon, David Life, Manju Jois, Tim Miller, Eric Powell, David Swenson, Dharma Mittra, Baron Baptiste, Joan White, Geri Portnoy, Shiva Rea, Liz Doyle, Carina Terra. Heather began teaching yoga in 2003. Her teaching is influenced by 200 hours of Fluid Power/Prana Flow Vinyasa teacher training with Shiva Rea, in conjunction with a dynamic, intuitive synthesis of her embodied knowledge and perspectives inspired by the many master teachers with whom she has had the privilege of studying.
Heather is also a former professional modern dancer with the Erick Hawkins Dance Company, a classical modern dance company based in New York City. Over the course of a decade-long professional contemporary dance career, Heather studied and performed with numerous masters of movement in New York, Philadelphia, San Francisco, across the US, and in Europe.
And, she is a media artist, exploring dynamic contemporary interfaces between the body and technology. Documentation of her work can be explored at heatherraikes.com.
In 2012, Heather developed and launched Neoflow Yoga, a new embodiment system based on wave motion that combines the meditative flow of yoga with the body-sculpting power of barre technique and the embodied poetry of dance. She is deeply excited and honored by the opportunity to share it with you. For more information, see www.neoflowyoga.com.
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FROM CRISTINA'S KITCHEN
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If you've ever taken one of my classes, you've probably heard me remind you to drink lots of water and "eat your greens." An equally important PSA I'd like to share with you this month is the reminder to eat your breakfast. You may have heard before that breakfast is the most important meal of the day. But why? According to a 2005 article in the "Journal of the American Dietetic Association", 20-30% of the population of the United States and Europe skip breakfast. Here you'll find 5 reasons why eating breakfast is one of the best ways to maintain a healthy lifestyle.
Top 5 reasons breakfast is the most important meal of the day:
1. Improved concentration:
By the time you wake up, your body has been fasting for 8-12 hours. This compromises your concentration, problem solving skills, creativity, and even hand-eye coordination. Choose your first meal of the day well: people who choose to load up on sugary cereals or donuts are twice as likely to experience a spike in blood sugar levels, inability to focus, and jitteriness, leading to an inevitable mid-day crash, fatigue, and moodiness.
2. Healthy Weight:
People who begin their day with a well-balanced breakfast are more likely to meet their daily nutrient requirements, eat less fat, and have lower cholesterol, which may reduce the risk of heart disease. Prolonged fasting associated with skipping breakfast can increase your body's sensitivity to insulin, increasing the amount of fat your body stores. Breakfast kick starts your metabolism, and helps you maintain normal blood glucose levels throughout the day, which helps you burn more fat. If you don't "break your fast," your body doesn't process your next meal as quickly and tries to hold onto those nutrients. Since it didn't get any morning fuel, it tries to hold onto the afternoon meal as long as possible too - instead of burning it right away.
3. Avoid Unhealthy Food Cravings:
Eating a healthy breakfast helps avoid food cravings which can lead to poor nutrition choices and overeating later in the day. A study in 2012 from the Dairy Research Institute showed that people who skip breakfast consume on average "40% more sweets, 55% more soft drinks, 45% fewer vegetables and 30% less fruit than people who eat breakfast."
4. Balanced Diet:
Breakfast presents you with an opportunity to round out our daily nutrients and set an intention for a day of healthy eating. Some good breakfast choices include:
Whole grains: oatmeal, whole grain cereals, granola, bran muffins, and whole grain toast or bagels
Low-fat protein and dairy: lox, eggs, peanut butter, yogurt, skim milk, hummus, and low-fat cheese
Fruits and veggies: tomatoes, peppers, spinach, citrus fruits such as grapefruit and oranges, apples, berries, cantaloupe, 100% fruit juices, and smoothies
5. It's delicious!
Check out this yummy breakfast recipe from yours truly. Gluten free or vegan? No worries, I've included alterations for you too. Enjoy!
Pomegranate Pancakes (Vegan)
serves 6
Breakfast kick starts your metabolism, helps
you control your hunger, and can act as a ritual during which you set your intention for
the day. Take time to pause, make yourself something amazing, and start your day off
right!
Gluten free citizens, do not despair! This recipe can be adapted to suit you too! Spelt or gluten free flour (I recommend Bob's Red Mill brand) can be used instead.
Pomegranates are a great winter treat and are chock full of antioxidants for your winter
dosha and your spirit. Serve with pure maple syrup.
Ingredients:
* 2 cups all-purpose whole wheat flour
* 6 Tbsp. Sucanat natural cane sugar
* 2 Tbsp. non-aluminum baking powder, such as Rumford
* ¼ tsp. kosher salt
* 2 cups unsweetened almond milk
* 2 cups pomegranate seeds
1. Whisk together flour, sugar, baking powder, and salt in a large bowl. Slowly whisk in almond milk, adding more, if necessary, for a smooth, spreadable batter.
2. Coat large skillet or griddle with cooking spray, and heat over medium heat. Scoop
1/4 cup batter into hot pan, and sprinkle with 2 Tbsp. pomegranate seeds. Cook 3 to 4
minutes, or until batter begins to bubble and pancake edges start to brown. Flip, and
cook 2 to 3 minutes more, or until cooked through and browned on both sides. Repeat
with remaining batter and pomegranate seeds.
Note: this recipe works well with blackberries, boysenberries, blueberries,
shnozeberries, and sliced strawberries in the summer. I usually top these with honey,
non-fat plain yogurt, and any extra fruit I happen to have.
About Cristina Gildee 
Cristina began teaching Hot Hatha after attending the 100-hour Hot Hatha module of the Sattva Yoga Teacher Training with Ali Valdez, who introduced her to different styles of yoga such as Yin, Vinyasa, Tripsichore, and Universal Yoga. Cristina has recently completed an RYT-200 certification with the Yoga Alliance through the Sattva Yoga program and participated in the Terra Yoga mentorship program with Carina Terra in 2012, when she began teaching at Terra Yoga.
A graduate with high honors from Le Cordon Bleu College of Culinary Arts, Cristina is also pursuing a BS majoring in Nutrition to better guide people on the path to making healthy and ethical dietary decisions. She is a firm believer that these decisions, combined with a regular yoga practice, can improve your quality of life in ways you could never have imagined.
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| Terra Yoga Newsletter | February 2013 | |
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Greetings!
I am excited to introduce you to Neoflow, a new and unique class style created by our talented Hatha Flow teacher, Heather Raikes.
What is Neoflow Yoga?
Neoflow Yoga is a new embodiment system based on wavemotion. It combines the meditative flow of yoga with the body-sculpting power of barre technique and the embodied poetry of dance.
A Neoflow sequence is based on circular, spiral, and undulating wave patterns. Synthesizing the macro-waves of fluid vinyasa with the micro-oscillations of barre, Neoflow ignites the body into rhythmic, pulsating, transformative flow. The result is a challenging and inspiring practice that cultivates strength, synergy, power, and grace.
Neoflow Yoga is being offered exclusively at Terra Yoga.
Neoflow Yoga Open Flow - Sundays 5:00pm-6:15pm
A Neoflow Yoga Open Flow is a powerful 75 minute class suitable for all levels. It uses a fit ball in conjunction with a yoga mat.
Neoflow Yoga Power Flow - Wednesdays 9:45am-11am
A Neoflow Yoga Power Flow is a fast-paced and challenging 75 minute class suitable for practitioners comfortable with Power Vinyasa.
Fit balls are provided, or feel free to bring your own. Class capacity is 25 students. Class is heated to 95-100 degrees.
Hatha Flow - Mondays 7:00pm-8:15pm
Hatha Flow taught by Heather Raikes offers an introduction to principles of Neoflow Yoga within a slow-paced, yet challenging traditional Hatha Yoga movement meditation.
I look forward to seeing you in one of Heather's Neoflow classes soon!
Namasté!
Carina Terra
Owner & Director
Terra Yoga
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Pranassage Partner Yoga Workshop with Carina Terra
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Date: Saturday, 2/16/2013
Time: 12:30-2:30 p.m.
Cost: $35 per person (or $60 per couple)
Join us for two hours of pure bliss! Pranassage is a creative synthesis of yoga and body work that produces deep relaxation in the receiver.
This workshop is for couples, friends or any two people over the age of 18 who want to learn the basics of giving and receiving a grounding pranassage that leaves the receiver completely rested and rejuvenated. It is two hours long to allow enough time for both of you to give and receive a very thorough pranassage from each other while the teacher guides you each step of the way.
The skills gained from this partner pranassage class will eventually become part of your routine for de-stressing yourself or your partner (or anyone else) when you need tangible support to decompress. This gift is truly transformational and will provide you both the longevity of a gift that keeps on giving!
What to Wear: Wear loose fitting or stretchy clothes that will allow free movement. Long pants and long sleeves are recommended to avoid pinching the skin and for general comfort. There will be a lot of physical contact that happens most easily without direct skin contact. Wear no jewelry, watches or other items that might scratch you or the practitioner. Avoid perfumes and other strong scents. Come clean, with clean clothes, hands and feet.
PRE-REGISTRATION IS HIGHLY RECOMMENDED. Click here to sign up and save your spot.
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Learn to Fly! with Robin Martin
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Date: Saturday, 3/2/2013
Time: 1:30-3:30 p.m.
Cost: $35 in advance ($35 day of)
Join Robin for a workshop designed to give you the tools you'll need to build a foundation for a strong, safe inversion and arm balance practice. We will prepare the body to move through inversions and arm balances focusing on anatomy and breath. This workshop is designed for the beginning inverter/balancer, though is welcome to all levels.
Stay tuned to take your inversion/arm balance practice even further with Regan Pasko's Arm Balance All Levels and Inversions All Levels workshops in June and November, respectively.
Some poses that we will explore during the workshop:
* Plow
* Shoulderstand
* Basic headstand (tri-pod and traditional)
* Basic handstand at the wall
* Crow
* Side-crow
Why would you even want to do these things? Excellent question. There are some fantastic benefits to inversions and arm balances. Here are just a few:
* Boosts immune system and endocrine system
* Improves mental alertness, boosts confidence and concentration
* Improves stamina and strength of upper body
* Strengthens core
* Improves balance reflexes
* Inspires creativity and happiness
Note: If you have high blood pressure, a neck injury or are pregnant, inversions are not recommended.
PRE-REGISTRATION IS HIGHLY RECOMMENDED. Click here to sign up and save your spot.
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| Saul David Raye: Rebirth Earth of the Light | | |
Terra Yoga is excited to co-sponsor this
one-of-a-kind event at Shakti Vinyasa Yoga
Dates:
March 15-17, 2013
Schedule:
Friday 7:15-9:45pm
Sat 11:30-2:30pm
Sat 7:30-9:30pm Kirtan
Sun 1:00-4:00pm
Cost:
$50 for Friday early/$55 late
$60 for Saturday early/$65 late
$15 for the Kirtan early/$20 late
$60 for Sunday early/$65 late
All 4 Events SPECIAL Discount: $170
Early Registration Asana Only Weekend Discount: $160
Late Registration Asana Only Weekend Discount: $185
Location:
SHAKTI Seattle, 2238 NW Market Street, Ballard, Seattle WA
Registration:
Call SHAKTI Seattle to Register: 206.297.YOGA (9642). Don't forget to let them know that you heard about this from Terra Yoga.
An Atma Yoga Sacred Circle Weekend Immersion
With Saul David Raye & special guests musicians
Join us for this empowering & soul-stirring weekend with acclaimed & evolutionary teacher Saul David Raye. A journey into the Shamanic Roots of Yoga/Tantra through dynamic yoga, sacred breath-work, heart wisdom teachings, meditation, music and gathering in community. Saul's unique teaching integrates his years of study within the Yoga tradition and other sacred wisdom traditions into Atma Yoga, a heart centered and transformational practice that merges the timeless teachings of yoga, tantra, bhakti and shamanism. The collective energy of the weekend will create a safe and deep space for healing and transformation and support each of us in deepening our connection to Earth, Sky and Heart.
Bio:
Saul David Raye is an internationally acclaimed teacher, healer and spiritual activist known for his empowering and transformational approach to yoga, healing and spirituality. He teaches yoga as sacred practice of embodiment and transformation. He has been and continues to be a pioneering and inspiring presence in Yoga's evolution in the west, Saul's authentic and heart-centered teaching has influenced students and teachers around the world. He holds certifications in Yoga, bodywork and energy healing and is an ordained minister and musician who infuses his classes with healing music and chants.
Click here for a full description of the workshop sessions.
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