Tickles My Funny Bone

The idea came my way, I didn't say yes... and to my surprise I couldn't say no. It's outside my comfort zone and not like anything I've ever taught, but in a way, exactly what I was looking for this summer.

Share Laughter & Play with Yoga

It stayed with me all afternoon, and with every reminder I smiled. The joy it gave me took me by surprise... and sure enough my yes has led to more smiles.

So my friends, I welcome you to join the fun at Goat Yoga + Giggles... think Laughter Yoga in the Park meets Baby Miniature Goat Petting Zoo. This anything goes class is sure to provide happy distractions from worry, and tickle your funny bone. (With 10 classes to choose from, the Facebook event has inspired 60 people to sign up.)

Laugh at or laugh with... I figure both are a joy-filled moment.

Peace begins with a smile.

Lynn Marie Nelson

Check Out the details of Goat Yoga + Giggles

More than a Warrior

Yoga reconnects me to my strength… in body & mind. When I step off the mat (or log 😉) I am more confident in how I share and engage with others. And because my yoga practice was an exercise of self-validation I don't need others to fill the holes within me. Their support becomes a gift not a requirement.

Our on the mat practice is what we make it to be. My approach in practice and teaching Holistic Yoga is to integrate and create balance in mind, body, and breath. When we balance all three we feel good, and are better for our community.

Issue in one area and another will suffer. Too much in your head and your body may feel disconnected and weak. Too focused on building physical strength may lead to buried emotions, anxiety, digestive distress, and dis-ease.

Holistic Yoga = Whole Being Wellness

I invite you to join me in a practice that clears the path for living well and being of good service to our communities. Check out my latest newsletter for ideas to practice at home and with me. Time on the mat is an investment that provides a quick return off the mat for you and those around you.

Lynn Marie Nelson

Check Out Books+Yoga Event Details

Yoga Adapts to You

A few years ago, I had two surgeries on my dominate hand, and found myself exploring yoga in a whole new way.

Off the mat, I was challenged to slow down and mindfully approach my activities. I was thankful for my breath practice as it helped me stay patient with myself.

On the mat, I was able to embrace a full spectrum practice while still honoring my needs and recommendations from my surgeon.

Yoga isn't one-size-fits-all. It can AND should be adapted to suit your body and current needs. Size, strength, injury, illness, and flexibility are factors we embrace in our holistic practice.

Just because one part of you needs adaptations doesn't mean the rest of your body must wait. As well as giving options in class, I'm happy to talk with you after class about how to adapt poses for your unique needs.

You deserve a life giving practice that supports your healing and honors your needs.

Shine Through

Lynn Marie Nelson

Psst.... I've extended early bird pricing for my Books & Yoga to Monday. Our selected author's beautiful words are below.

Check out this Mini Retreat

Life Worth Breathing

The words took my breath away. Life carries on, but the sting finds me in every quiet moment. The stillness seemed to electrify my pain.

Breathe. I heard my heart say.

At first I ignored... but my heart persisted. Breathe.

I continued on. It whispered again. Breathe. Don't run. Don't busy yourself. Just breathe.

I sat... I cried... I breathed. Repairing my wounds with each nourishing breath. Time and time again.

Bruised by life's Beauty... healed with breath. HOW we walk life's path makes the difference between contentment with what is or shrinking with bitterness. Happily human or angry victim of life... our choice.

Together we practice. My latest newsletter has a few ideas for us to connect as well as recipes for an herbal hot toddy and refreshing essential oil blend. Community amplifies our connection to the electricity of life deepening grace's gifts in our journey.

Let's Breathe Together

Lynn Marie Nelson

Check out this Mini Retreat

Yoga with a View

Live music, skyline view... and free... do I really need to say more? Hope to see you on the mat under the Brenton Sating Plaza Canopy or on the trail at Lake Ahquabi. By the way, I have 2 spots open for tonight's (July 11) refreshing yoga practice featuring Christopher Raven playing live. See you soon!

Grateful for Your Beautiful Light in Our Community!
Lynn Marie Nelson

Riverwalk Yoga

I'm happy to be sharing my "backyard" with you on a beautiful downtown Des Moines Yoga walk. I'll teach you how to practice yoga anywhere anytime with a walk by the river. Save your spot for one of these or another Yoga Walk today.

Yoga Off the Mat

No need to roll out your mat to loosen tension and get your zen on. This week we'll use our environment to explore tools and techniques to bring yoga's benefits into our everyday activities. You are welcome and will be given choices to personalize yoga to your body.

• 5:30pm   June 22 Yoga Around Downtown @ Shattering Silence 
• 11:00am June 23 Yoga Walk @ Downtown Trail by Principal Park

Did you notice? My announcement pictures are of the amazing views we have at our outdoor classes. Friday and next Thursday night's Yoga Walk features the beautiful bridge and river shown below.

May the light of day inspire you to share your light with others AND yourself.

Yoga by the Water

Mother Nature invites us to cultivate inner harmony as we practice in her beauty. Breath, movement, and mind unite as we practice holistic yoga by the water. The canopy will shade our bodies and create a dance of sunlight on the grass beside us. Our time together will leave you refreshed and inspired.

I hope to see you soon. No worries if it has been a while... you may always begin again. Registration required for most classes as I keep them small so that you get the attention you deserve.

Peace to You & Yours
Lynn Marie Nelson

One to Feel Better

I get it… time is hard to come by and when those sweet five minutes of freedom arrive you're left with your phone or tv and the scrolling begins. Is there a better choice that would leave you feeling refreshed and more present?

By making that better choice you are likely replacing a bad one. So pick ONE thing you want to do for yourself tomorrow. Just one. Then do it. Look ahead and schedule one thing into your week that will help you feel better.

PREVENTION happens one little choice at a time. We take care of ourselves now to prevent hardship later. [tweet this] My latest newsletter has a few ideas for you to try. Wellness is not one size fits all; so buzz me if you want to feel good more often. I'm here to help you.

Fresh Air Holistic Yoga

I adore nature's beauty. It makes me feel so alive and frees me of my worries. This week we'll explore yoga off the mat with hike through Brown's Woods and a walk downtown.

If you'd prefer a mat practice... I'm the volunteer instructor for the free 9am Saturday Yoga in the Park at Gray's Lake class. BIGGER NEWS... Attend my 5:30pm Tuesday night class you get 5:30pm Thursday class overlooking downtown skyline at no charge?

So many ways to connect with your peace and free your body from tension. All class details are on my calendar. Don't forget... my classes are kept small so that you are able to create a healing and life giving practice. Sign up today to guarantee your spot.

May the warmth of this day envelope you in peace and joy!

Lynn Marie Nelson

Cursing the Yoga Teacher

Have you ever cursed the yoga teacher under your breath? No, I can't read your mind. I'm a student too and I've been there in class hanging out in Warrior II for what seems like forever. Or there was that time laying on my back listening to my monkey mind play when I should be deeply relaxing. As a student I get it… as a teacher I get it too, and trust me the teacher didn't take a nap or plan dinner while you were stranded in that challenging or boring position.

Those moments are opportunities to practice responding with PEACE. We practice our response to discomfort when on the mat so that we make the choice of PEACE off the mat. I'm not just saying this to stop the, I hate this pose looks. Rather I hope to open your eyes to how your practice enables you to live well off the mat.

Life's got ups and downs, let's explore techniques to navigate the bumpy path relaxed and at ease in our bodies.

Magical Quality of Belief

Times of transition… weekends, new job, new year, new moon, new day… are great catalysts for reflection and sparks ideas for intentional living. As popular media floods my feed with the demand to review my goals and set resolutions, I find myself looking through the window to my beliefs instead.

My wood carving of the word BELIEVE comes out with each holiday season. There's a sweetness to the word BELIEVE and a sort of innocence to the idea. As kids we believe in Santa, the Tooth Fairy, and other mystical creatures. Does the magical quality of belief get lost as we age?

As adults believing seems to be attributed mostly to religion and spirituality, but there's more to it. Beliefs form our mindset… the foundation of thoughts and our inclination in how we interpret and interact with our world. To believe is to trust in more than meets the eye. It's an unconditional faith that when tested overcomes the challenge of doubt and pebbles of evidence to the contrary.

With a cup of tea and the rising sun, I pondered my beliefs and challenged myself to dive into those that hold me back. I believe in…
     -The Power of our Minds
     -Choices
     -My Voice
     -Love, Healing and Forgiveness
     -Humanity
     -Opportunities
     -Reconciliation
     -Pursuing Ideas, Dreams and Adventures
     -Letting Go
     -Our Ability to Change
     -Our Innate Ability to Heal, Love, and Serve
     -Me and You
     -The Beauty of Life's Ups and Downs

Examining my limiting beliefs, I find the thoughts that cloud my vision…
     -I am not enough. I don't do ___ right. I will never be as good as ____. 
     -I am not valued. No one appreciates what I do. 

Do you recognize these in yourself? Are they true? I looked for proof and of course I found material for both sides… *sigh*

Well you know the adage, "You're your own worst critic." So I stepped farther back from the belief and stories, I saw that I was being hard on myself and not allowing the good to be seen.

Here lies the magic in our beliefs as adults. We can change our thoughts to shift our mindset and emotions. We replace limiting beliefs with intentions…

• I am not enough. Becomes I am gifted. I share my charisms regardless of others' actions and inaction. 
• I am not valued. Becomes I am abundantly blessed with life giving relationships. I value and appreciate my being and my doing. 

By practicing these new thoughts, we retrain our brains to support and positively influence our perceptions. This work helps my clients and I find stability in chaotic situations and illuminates paths for change and growth. Intentional Thought Transformation is one step to changing behavior, but a pivotal one for sustainable change to your wellness.

What do you BELIEVE? Is there something holding you back? How will your mindset influence the pursuit of your goals?

Over the years, I have personally used and taught several holistic techniques to transform mindsets. It would be an honor to support you in your journey to Whole Being Wellness.

Peace Begins with Us

Let there be peace on Earth and let it begin with me.

Our world's challenges are greatly complimented by the heroism and kindness of our neighbors. We know as individuals we cannot fix the world. Have we figured out that we cannot "fix" those around us?  Peace on Earth begins with me.  Our desire for peace begins with attention to our actions of mind and body. We can only change how we interact with ourselves and our world. Innate peace is nurtured by a steady breath and a well taken care of body via how we move and what we put on and in our bodies. We maintain peace with attention and redirection of our thoughts. The song continues... With every step I take, let this be my solemn vow. Mindful Presence anchors us to the peace within as we're no longer swept back by the past or blown away with the worries of the future. Our yoga and self care activities are a PRACTICE of techniques to help us meet our daily activities feeling comfortable in our skin and empowered to serve. This is how we bring Peace on Earth. I pray that as we enjoy holiday festivities, family, and friends that we not be saddened, angered or distracted by our external needs, but nurtured by the peace and joy within.  May we share words from our hearts and act with love. We are in this together.

One Breath at a Time: Anxiety at its Finest

Today I'm sharing a story from my past… going back a few years to the day before my birthday. Nothing noteworthy happened that week, but that day was about to change everything. After teaching yoga, I came home to a note from my husband. It wasn't an Apology note… wasn't an I Love You note… nope it was an I'm Gone and Not Sure If I'm Coming Back note.

The note was clear, "If you love me, you'll leave me alone." I was shocked and had no idea where this was coming from. On top of that, I wasn't to go looking for answers, which goes against every bone in my being. I'm a communicator and a solution finder. I go after what I want. I persevere. But that day I was to stop dead in my tracks.

Every plan and dream now in question. The what ifs exploding in my mind. My heart raced, yet I felt dead inside. For hours I curled into a ball not believing what I read. Alone… afraid… ashamed… terrified… exhausted… ALONE. It took hours for me to call someone. Hours for me to ask for help. Hours for me to understand I wasn't helpless.

I got a text from him on my birthday… 3 words… "Happy Birthday Lynn." That was it. A few days later, we met. He wanted to work on himself as he didn't feel mentally well. He thought staying with his parents was best. We decided to travel the unknown path ahead as a married couple who no longer lived together. Upholding our vows, for better, for worse, in sickness and in health, is when I truly learned what meditation is and the depth of its benefits. [Tweet This]

During the day I had friends and family to lean on; however, the night… oh the night was much different. Quiet darkness invited my mind monsters to play. Even when I caught a few moments of sleep, I'd wake to reposition in bed and my mind would pick up within an instant. Before I knew it I was unable to breathe, the tears soaked my pillow, and my heart ached. He was the primary income provider and I was building my business. Let's just say financial uncertainty added to my insurmountable relationship stress.

The night was too long. The pain and fear were so strong I couldn't take one day at a time. One breath. One breath was all I could do. With all my might I focused on my breath… the one I was attempting to take and boy was it difficult. For days and weeks this was my way to get through the day and night before my mind attacked and my body tightened. One breath at a time. [Tweet This]

As a professional breather and meditation teacher (aka yoga teacher), I knew all sorts of breathing techniques. Yet my mind and body resisted, but I persisted. My intentions supported my breath to help focus my mind and change my negative thought patterns. It took time to believe the words I was telling myself. The path was rocky and I stumbled. Eventually I could take one minute at a time; which slowly (very slowly) turned into one day at a time.

I'm now long past that time in my life, but still find situations ask so much of me that I must take life one breath at a time. Focusing on my breath continues to help me let go of the past and tiring emotions while keeping me from getting lost in the what ifs. The always unknown future. My breath and intention meditation brings me to the present moment. The present is the only place to fully find freedom from emotional, mental and physical suffering. [Tweet This]

I am thankful to have learned how to comfort myself with meditation; however, it wasn't easy or instinctive for me. It took solid moment to moment effort. I know that my practice on the mat is what prepared me to endure and eventually thrive through this time of my life. Breath meditation and intentions are tools to free us from the shackles of suffering. [Tweet This] We have them available to us no matter when we need them or where we are. We practice so that we can more easily use these tools and live life skillfully in the face of challenge, fear, and hardship. We practice… one breath at a time.

May your breath anchor you to the present moment. May you be free from suffering.

Always a Yogi,
Lynn Marie

Addendum: After a year of separation, I filed for divorce. In going back in time to share this story, I thought you may find a few of my other thoughts through my divorce interesting:

• An Emotional Shield Softens
• Trusting to Bend Back
• Gift of Love in All Relationships
• My Divorce... Apologies Not Needed
• Give New Meaning

Practice to be Present

On my mat this morning, I caught myself shortening my breath so that I could move to the next position. My hurry caused me to miss the goodness of what my body was doing and antagonized my stress. In observing this, I shifted my approach to one of presence. I didn't necessarily slow my movement, but rather slowed my mind and breath to be present with my body.

By removing the on to the next attitude and focusing on the current moment, I found my mind calmed and my body opened more easily. On and off the mat, I've found anticipation removes my ability to fully enjoy the present. Go-go-go mode doesn't seem to get me to my final destination in a good state of mind or any quicker.

Yoga provides an opportunity to observe our behaviors and practice choosing what best serves us and our community. [Tweet This] I'm grateful that my practice continues to open my mind to better engaging my life and hope to share this gift and other holistic techniques with you soon.

Always a Yogi,

Lynn Marie

Ho'oponopono: A Hawaiian Message for Us All

In January I walked down a lava rock path to join my best friend under a coconut tree. With waves crashing on the rocky bluff, we united in marriage. Our celebrant, a local Hawaiian minister, warmed our hearts by his presence and genuine happiness for being a part of this day. Ohana, Ho'oponopono and Aloha, were the three Hawaiian words he shared as treasures to bring into our relationship. Each rich with meaning, I am excited to share them all with you, but for today we'll uncover the beauty of Ho'oponopono.

Ultimately, ho'oponopono means to make right. Much more than a word, it is steeped in tradition within the Hawaiian culture. It encompasses a forgiveness ritual that welcomes a healing exchange to those who practice. Of course it's not limited to romantic relationships. Ho'oponopono offers an opportunity to express connection "I love you", repent "I'm sorry", request forgiveness "Please forgive me" and extend gratitude "Thank you" in any relationship including for one's self.

I have found the words behind Ho'oponopono to be healing when I've repeated them to myself and when I've extended them to another. Using it as a mantra, the repetition provides a focal point for me to begin to release attention from my anger and blame. It transforms the energy within me to be more compassionate for myself as well as others. It is from this place I am more present and able to respond rather than react out of fear, hurt, or shame.

I love you.
I'm sorry.
Please forgive me.
Thank you.

Whether it's in a text or scribbled on a piece of paper, my husband and I know that ho'oponopono means we're human and trying our best. There's no blame in ho'oponopono, only acknowledgement of personal intention. It seems to soften the sting of words and actions ultimately bringing us to a place of kindness.

Our relationships and yoga mats serve as a place for us to practice compassion and ho'oponopono. May you find the strength to own your actions and forgive others.

Always a Yogi,
Lynn Marie

A Gentle Yoga Practice for You

Our daily pace may have us multi-tasking and testing our stress limits. However productive this may seem it does not support our immune system, nerves, and general well-being. We may not be able to slow down every activity, but we can create balance in our day with yoga. Gentle Yoga invites us to slow down and journey within to connect with our inner well of peace and tranquility.

I created a Gentle Yoga video so that we may explore yoga's rich benefits at home as public or private class may not always be within reach. This slower-paced, relaxing yoga class combines light movement, breath, and mindfulness. Although Gentle Yoga welcomes those with stress, physical limitations, injuries, and seniors, it is not limited to those individuals. People of all ages and physical abilities have found value in incorporating Gentle Yoga into their wellness activities.

As you explore this and any other yoga practice, keep in mind these guidelines:

• Work gently and slowly, respecting your body’s abilities and limits.
• Breathe smoothly and continuously as you move and hold postures.
• Practice with an open mind and a sense of humor. Give yourself space to learn.
• Breathe smoothly and continuously as you move and hold postures (unless otherwise noted).
• Work gently and slowly, respecting your body’s abilities and limits.
• Do not move beyond muscle tension to pain.
• Do not perform postures or movements that are painful.
• Ask if you are unsure how to perform a certain movement or need a modification.
• A full stomach may limit your experience; please allow 60 minutes after a meal to begin a physical practice.

May you tap into your well of peace and tranquility this day and every day.

Always a Yogi,

Lynn Marie

Let's Play Yoga: 3 Ideas for Kids Yoga

My sister informed me that my niece graduated kindergarten with a list of activities to enjoy this summer one of which is "A Day at Lynny's." Whether you have children yourself or entertain your friends and family's kiddies or need a gift for a kid, these three ideas have been kid tested and made my home a coveted summer destination for the 9, 6 and 4 year olds in my life.

1. Yoga Pretzels Yoga Cards $13.49 - This deck of 50 cards includes a variety of poses, games, breathing, and my nieces' favorites partner pose ideas. The colorful cards include simple instructions that will help any adult play along whether they know yoga or not. With kid friendly names, this card deck inspires the imagination as well as physical activity. 
2. My Daddy is a Pretzel $8.99 - This book is nice to read with colorful illustrations and fun to mimic the pose on every page. 
3. Dance for the Sun: Yoga Songs for Kids by Kira Willey - This CD inspires dance and yoga play. 

The children in your life benefit from your yoga practice and not just because you're more patient. ;) As they hear and see you taking care of yourself, they learn about healthy living. In fact, this week a student asked me about sharing yoga with her child, because her 4-year-old knew she was going to yoga class and wanted to do yoga too.

Having taught kids ages 3 to 93, I have yet to see yoga's limits and have come to believe age is only a number. Play is much the same... May we be inspired to play no matter our age.

Always a Yogi,

Lynn Marie

Yoga Class Bloopers

Inspired by a student twerking her dog pose in class today, I thought I'd share some yoga funnies with you.

Teaching a class of 10 or so individuals 40+ in age, I quickly realized that I better turn the music up as our forward bends and twists were assisting the digestive system in releasing excess gas. As the symphony of sounds, not coming from the speakers, accompanied our entire class I had to catch myself from saying take a deep breath in and let it all go. Holding back my giggles, because apparently I have sense of humor of a 4-year-old, the final blow came when Bob let it all go and his wife whacked him and said, "Bob, knock it off."

This needs no introduction as the cue for distribution of our weight in our feet says it all, "Roll on your balls." A couple students caught my eye but somehow we managed to hold our laughter back. Yep I've got the humor of a teenager too.

Teaching a community outdoor class of 300+ participants, I led the class into Intense Side Stretch Pose. Seeing a gal in her 20s struggling with what to do with her body, I offered a suggestion of lifting her chest to elongate her spine. Simple enough however her response, "I'm too tall." Side note: you aren't too tall, too short, too tight or whatever the excuse may be for yoga. There are options appropriate for your body and abilities.

And some of my favorite yoga funnies are Child's Pose jokes. You know the teacher's set up, if you find yourself needing a break or unable to participate in a particular pose take Child's pose. Here's that idea taken off the mat and into real life…

Check out my Giggle Pinterest board for more funnies.

Lynn Marie

5 Tricks for Evening Relaxation

From a stronger immune system to less pain, WebMD shares 9 Surprising Reasons to Get More Sleep. Here are some of my tricks for calming your mind and softening your body so that you get a few more or better quality Zzzzz's tonight.

1. Yoga - Practicing yoga at the end of the day to help you unwind and prepare for sleep. I've created this Relax for Sleep Sequence to give you some guidance for your evening home practice. 
2. Lavender Essential Oil - Place a drop of this oil on your wrist then rub into your temples and base of your head. You may blend the oil with coconut oil and give yourself a neck and upper back massage. I like to diffuse it in my bedroom too. I'm a fan of Aura Cacia (owned by an Iowa company) and Young Living. (I sell Young Living essential oils.) 
3. A Walk at Dusk - Fresh air and the changing colors of the sky will help you lure you into a state of peace.
4. Drink Chamomile, Lemon Balm, or Peppermint Tea - These teas all sooth the digestive and nervous system allowing your body to find peace within. When our insides are calm our outsides tend to follow.  Due to quality, their commitment to organic, and the community, my favs are Choice Organic Teas and Traditional Medicinal Teas.



Downtown Des Moines

5. Yoga Nidra - Have you tried my guided Yoga Nidra on YouTube? It's a guided meditation for anyone looking for a deep relaxation. Check out all the details on my blog Good Savasana... Yoga Nidra.

May you connect with stillness this evening.  

May your dreams be sweet.