Meredith’s Reflection

It seems summer has just ended though Christmas is almost here! Doesn’t it feel like time is speeding up in our swirling universe? With the many distractions our sophisticated western culture brings this time of year, we can easily get lost in the hustle and chaos. Work life, family demands, and holiday celebrations can pull us in endless directions. We fill our calendar with reminders and notifications popping-up on our phones so as not to forget anything significant.

So take a moment to ask yourself, what is truly important as the year draws to a close?

Anchoring Amid the Seasonal Chaos

Whether you’ve decided your holiday tradition is to forego gift-giving or you still have that special someone to find the perfect gift for, wisdom speaks softly of slowing down. Instead of stressing throughout the cold winter months amongst the cacophony of the world, let’s find moments of calm to appreciate the mystical beauty of Mother Earth in this season! 

Yoga’s Gift of Intentional Calm

To reconnect yourself with inner stillness, join Meredith this season for Enlighten Flow yoga. This gentle class is supportive for yogis preferring a less physically demanding practice; seniors, those with limited capabilities, recovering from an injury, or students simply looking for a softer practice.

Enlighten Flow maintains a more relaxed pace by incorporating time for rest between poses allowing the body to recover, by offering modifications, incorporating deep restorative postures, and creating space for meditation and breath-work.

Class Details

• Date & Time: Wednesday and Friday at 9 AM
• Room Temperature: Comfortably set at 80 F
• Who Can Join: All levels are welcome, whether you are new to yoga or looking to deepen you practice.

While this is a gentle practice, it is not easy. Be prepared to break a sweat while strengthen the body, mind, and breath — perhaps the perfect gift for yourself or a loved one to slow down and rediscover your winter calm.

Meredith’s journey with wellness and alternative healthcare began in her twenties. Over time, it was in Klamath Falls that she discovered yoga classes, explored the ancient healing practices of Ayurveda, and took the plunge into Yoga Teacher Training to get a deeper understanding of yoga.

Her focus is on harmonizing body and breath while guiding others to explore how Ayurveda can help personalize their yoga practice on the mat, in class, or at home.

Which practice calls to you?

For a class where you will experience heat building as well as cooling postures, try Enlighten or Sol Flow. These as well as Luminous Flow are geared towards a beginner or intermediate students while allowing space for a seasoned yogi to deepen their practice. While each class incorporates some breath-work and/ or meditation, Luminous Flow integrates energy healing throughout the practice. If you feel drawn to break a sweat and challenge yourself try Hot Flow, Yoga for Athletes, or Yogilates. These three classes are a more intermediate level, however modifications are always provided.

Check the full winter schedule and create your routine. New to Asana? Register for the New Student Welcome for an unlimited week.

The post Winter Calm: Slow Down This Season with Enlighten Flow Yoga appeared first on Asana Yoga & Ayurveda.

Ever wondered what hot yoga is all about? Delaney Ryde, our amazing Hot Flow teacher (Mondays at 5:30 PM), shares her journey from skeptic to enthusiast and why practicing in the heat might just change your perspective on yoga. Dive in and learn what makes hot yoga so special — and dare we say “addictive”!

To some it might sound crazy to choose to spend time in the heat, but let me tell you about my experience and the goodness hot yoga could bring you! 

I began my yoga journey at a hot yoga studio. I was just starting college, into fitness, and I heard some other students mentioning an amazing studio that was close to campus. When I heard they practiced in a room heated to 105, I thought they were crazy! But people just kept talking about how great it was, so I figured to give it a try. 

My first class I remember how much I noticed my breath. When the room is hot, worries from the day or to do lists  seem to disappear and you begin to sink into a deep sense of presence. In my case this presence was just trying to make it through class. I remember regularly needing to plop down in childs pose and toweling off what seemed like every 10 seconds. But pushing through those challenging poses in the heat and seeing myself come out on the other side, left a lasting impression on me. I left the room looking like a wet dog, but it was a room full of wet dogs, so that somehow made it better. 

Ever since then I was hooked. I love the heat, the challenge and the state of bliss when you drop into savasana at the end of class. There were classes where I just tried to make it through and others where I was seeing immense progress, able to get  into arm balances and inversions. Hot yoga became a form of  therapy. A time to pause my busy brain and sweat it out. 

It feels totally full circle and to now be teaching Hot Flow at Asana Mondays at 5:30PM! This Hot Flow class is a great introduction to hot yoga. We don’t keep the room as hot; you can expect it to be closer to 95 degrees.

While my flows are designed to be challenging, if you’ve practiced yoga before you should have no issues. If you’re new to yoga, you might want to try a few other classes at the studio first. I also always offer modifications during class for more advanced poses. 

The benefits of hot yoga are vast! According to HealthLine hot yoga can: 

• Improve Flexibility
• Build Bone Density 
• Supports Cardiovascular Health 
• Reduce Stress
• Ease Depression

Interested? Use these tips to prepare for class! 

• Hydrate well before and after: try drinking a coconut water or electrolyte mix to show up properly hydrated. Don’t forget to bring water to class and adding mineral salt can also help with hydration. We keep some in the studio near the water jug! 
• Bring a towel: a lot of people like to use a mat towel to help catch sweat and prevent you from slipping. A large bathroom towel or beach towel also works. 
• Stop eating 2-3 hours before class: no one likes practicing on a full stomach and for some people, the heat can make them nauseous if you just ate.  It’s also best for your body not to be expending energy digesting, so you can focus on the flow. If you need a quick snack try a piece of fruit or a date before class. 
• Eat balanced meals the day of: to perform our best we need fuel! Making sure to get good meals with protein, carbs, and fat will help us have the energy and stamina to flow and sweat in the heat. 
• Listen to your body: you know what’s best for yourself. Every day is different and depending on what’s going on in our lives, hot yoga might be too much. If you’re ever feeling light headed or dizzy during class, it’s a sign you’re going too hard and need to ease off. If feeling out of breath, take a moment to pause in child’s pose and reground yourself. If you’re in a time of high stress, maybe try Lindsay’s Yinyasa on Wednesdays for a mix of vinyasa and yin. 

Ready to Practice? Let’s do it!

Register for Hot Yoga with Delaney! Or, if you’re new to our studio, make sure you get our New student welcome week of unlimited yoga!

The post Hot Yoga 101 appeared first on Asana Yoga & Ayurveda.

The Subtle Energy that Moves Us

Prana is the energy that moves the breath—like the energy that creates waves in the ocean. You can’t see it, but you can feel it. When prana isn’t flowing intentionally through the body, we start to feel stuck, scattered, and even anxious. Our thoughts become chaotic, and decision-making feels harder.

This is where breathing practices, or pranayama (literally “control of prana”), come in. When we practice controlling our breath, we move prana through the body, which is why we feel so good afterward! You’ve probably heard the saying: “where attention goes, energy flows.” The same is true with prana.

Feeling Overwhelmed or Anxious?

If you’re feeling a little scattered, anxious, or unsure of your next steps in life, breathwork is a powerful way to redirect prana and bring clarity. But did you know there’s more to prana than just breath?

Prana + Vata Dosha: The Connection

Prana is also linked to Vata Dosha, which is made up of the air and ether elements. When Vata is in excess, we feel its light, fast-moving, and rough qualities. In the body, this can show up as:

• Forgetfulness
• Anxiety
• Dry skin
• Bloating
• Disconnection

To balance Vata and get prana flowing smoothly, we turn to opposite qualities: grounded, moist, oily, and smooth.

Three Ways to Balance Vata and Move Prana

If you’ve been feeling those scattered, anxious vibes, here are three simple ways to calm Vata and get prana moving in a way that supports clarity, inspiration, and self-love:

1. Self-Massage (Abyangha)
   • Start your day with an oil massage.
   • The Daily Massage oil is perfect no matter what your constitution is.
   • Let the oil soak in while you practice pranayama.
     • Alternate nostril breathing is so good for this!
     • Get 15% off your entire Banyan Botanicals purchase using the code: JillNelson15
2. Eat Grounding Fall Foods
   • No more cold salads! Focus on warm, cooked foods like sautéed kale with butternut squash, cinnamon, and ginger.
   • Get all the nourishing Ayurvedic cleanse foods and herbs
     • Enjoy 20% off all cleanse products with code WECLEANSE until October 9th, 2024
3. Join us for the Intro to Ayurveda Workshop
   • This Saturday, 1-4 PM, I’m hosting a workshop where we’ll dive deeper into these principles and how they can support your well-being.
   • Register by Thursday, Sept 26 by 11:59PM
   • Come prepared and find out our body’s constitution with this Dosha Quiz

Curious? Then, Share!

Did anything new about prana stand out to you? I’d love to hear what resonated the most. Your curiosity helps me understand how to support you better!

I hope to see you this Saturday at 1 PM! Let’s explore the wisdom of Ayurveda together and unlock more ways to support your body, mind, and spirit.

The post What Exactly is Prana? appeared first on Asana Yoga & Ayurveda.

In modern yoga, certain terms trend. Even though yoga is an ancient practice, Western culture loves to take simple concepts, like “letting go,” and turn them into catchphrases. But is letting go always the right approach?

Let me explain my perspective, and how Ayurveda has transformed my understanding of this practice.

Why “Letting Go” Isn’t Always Right

The concept of “letting go” is often tossed around in yoga, but we should consider the timing. Ayurveda, the ancient sister science of yoga, teaches us that our bodies are closely linked to the cycles of nature, including the seasons.

• Spring: A time for growth, renewal, and expansion. It’s not the time to let go—it’s the time to cultivate. In spring, we’re building strength, eating lighter, and embracing the energy of renewal.
• Autumn: This is the season when “letting go” becomes more appropriate. Just as leaves fall and animals prepare for winter, autumn invites us to reflect and release what no longer serves us.

Embrace the Seasons with Ayurveda

As we transition into autumn, it’s the perfect time to reflect and let go of what no longer aligns with our growth. Here are a few ways to embrace this process:

• Reflect on your journey: Take time to appreciate the growth and strength you cultivated during the spring and summer.
• Let go gently: Rather than forcing change, let it happen naturally. Autumn teaches us to release with grace, just as the leaves fall effortlessly from the trees.
• Find the right practice for you: Whether you’re ready for deep reflection or seeking physical movement, our studio offers a variety of classes to support your journey.

The Power of Ayurveda in Your Practice

Ayurveda teaches that living in harmony with the seasons can transform our lives, both on and off the mat. So, as we enter the fall season, consider what might be ready to fall away, and allow the process to be gentle and nurturing.

Root deeply now for a centered winter season

At Asana, we intentionally weave Ayurvedic wisdom into our classes, helping you align with the natural rhythms of the seasons. As we move into autumn, our focus shifts toward grounding, slowing down, and inviting moments of reflection.

This is the perfect time to explore practices that support release and renewal, allowing you to move with ease into the colder months ahead. Join us in class and experience this gentle transition—whether you’re looking to slow down, reconnect, or simply breathe.

3 ways “let go” this season at Asana

1. Book a class now and let your breath guide you.
2. Join us for an Intro to Ayurveda Workshop on Saturday, September 28 where you will discover more specific ways to support your individual body type this season.
3. Schedule an Ayurvedic consultation with Jill Nelson and begin integrating personalized practices that nurture your body, mind, and spirit, so that you will feel more balanced, energized, and aligned with your authentic self.

The post Letting Go in Yoga: Why It’s Not Always the Answer appeared first on Asana Yoga & Ayurveda.

In this post, Jill shares personal stories on how somatic yoga aids in trauma release and transformation, encouraging self-love and body awareness.

Let me start by saying, I am definitely not a therapist, nor is this post about curing, or even trying to prove anything about somatic yoga. Rather, I’d like to share my perspectives and stories on what I’ve noticed teaching yoga and just living life.

Also, it’s important to know that trauma affects everyone differently. Without going into deep trauma theory, I think we can all agree that we’ve experienced trauma in some form – I’m sure many times in our lives.

Even in watching our pets.

Shake it off

Anyone else now have that song stuck in your head? You’re welcome Swifties.

Last week, I went to the lake and took our dog, Mala ( yes, like a mala bead – hence her nickname – which has also evolved to MalaPeed from her puppy training days) aaaaanyways…. 

While we were at Lake of the Woods, during evening time, when the lake is much more still, and the locals are fishing. My dog, Mala, could swim for hours just to chase ducks. Also, knowing the anglers around me wouldn’t be super happy about scaring their fish away, I held her down until she was calm and the duck swam off.

As soon as she was released, she shook off. Yes, she was wet, yes, it was getting a little chilly, but the shake was definitely to release her buildup of energy that I suppressed by holding her down.

I did not hold her out of anger, frustration, or any kind of negative energy. Yet, she still had to shake.

How many times in our lives would it have been helpful for YOU to shake? And not even necessarily because of something “negative“. And also, it might be slightly awkward for me just to suddenly start shaking my body, throwing my arms around, jumping up and down, and whatever else in a public place.

Thankfully as humans, we are gifted other ways of processing stuck emotions in the body.

Obviously, I’m a little biased towards yoga and all the practices that surround it. I have seen it support myself and my students in tremendous ways.

Somatic Transformation

One more story.

Years back, I had a student who was {probably} skeptical if yoga could help her, hesitant if her body could even move that way, and yet, she still committed to come. After just a few weeks of consistent practice, she shared with me that in one of the classes, she had a realization and a knowing that she needed to leave an abusive relationship.

I don’t remember how long after it was, but she shared with me if it works for yoga, she probably would still be in that relationship. And how grateful she was.

I haven’t seen her in a while. And that’s totally OK. Because sometimes the yoga practice ebbs and flows in our own lives. Sometimes we get busy and life is beautiful. And sometimes we feel overwhelmed and sad as if nothing can pull us out of our suffering.

But what I’ve noticed for myself, that even in moments when I don’t feel like teaching, and when I walk into the room feeling like “f***” — I teach the medicine that I also need. And many times, those in my class need the same medicine.

It was her experience that started stirring a new way of teaching. A deeper somatic and embodied way to practice and move.

So I’m here to share with you that yoga might be the medicine you need right now. But it also doesn’t have to be just “yoga” of calisthenics.

What is Somatic Yoga

The yoga we teach here at Asana, is the yoga of the mind, body, and soul. It’s about feeling the shifts in your own body that awakens aspects of your life that bring you closer to your own truth – something no one else can give you. You have to feel it yourself as a somatic yoga experience.

Somatic Yoga – the way I teach it – is being fully immersed in your body. Not what the person next to you is doing – although that can be fun and inspiring too. It’s about remembering the divine being that you are and holding yourself as sacred – even when you don’t really feel like it.

Even when you’re speeding through town to make it to class on time and feel more stressed when you arrived than you were earlier – the practice drops you into a deeper place.

Have you noticed when you’re stressed, overwhelmed, and have a giant to-do list that nothing gets done in a way that feels nourishing. Even if you just spent the whole day checking that list off. And then you stub your toe, loose your keys, and get major acid reflux after barely eating anything?

That’s because you weren’t embodied – in your body. You were everywhere else in your mind to get that shit done.

How do you feel after days like those? Probably not great. And then we complain we don’t have time for yoga.

But, how do you feel after a class that connects you to your heart? Brings you out of the anxious feelings? Grounds you into the slowness of nature’s rhythms?

Don’t expect some big “aha” everytime you come to class. But do expect nothing to be the same.

What would it be like?

But what if you were to commit to a consistent practice of some somatic movement that connects you to you?

If you could waive a magic wand, what would you wish a somatic practice could do for you? 

What, then, could transpire into real life? 

Simply by loving yourself. 

Because that’s truly what yoga reminds us to do.

To love you.

And that’s what I’m here to do. To help you remember. Remember that you are love. To remind you to love you.

Would you like to try yoga {again}?

Yoga can be as challenging or gentle as you want it to be. We have classes for those seeking to sweat it out {like Awakening Flow + Yogilates} to help bring clarity in life. We have classes that drop you in deeper to your heart, stillness and embodied movements {like Luminous Flow}. And we have classes that are somewhere in between all that {like Sol Flow}. Check out our class descriptions here.

If it’s been a while since you’ve tried yoga, it might be time to come back, again. I’m different. You’re different. The practice will also feel different. Come my dear friend. I miss you.

You can book a class right here. I’d love to give you a hug, if you’re open to receive it.

Somatic Healing Flow

Transformation can happen in any yoga class where your soul is ready. But a one-on-one session opens up space to process, unwind and be held more intimately (into me I see) so that you can step into your life more lovingly and clearly. Book a private session with Jill here.

The post A breakthrough that changed everything appeared first on Asana Yoga & Ayurveda.

Every few years I am lucky enough to have my birthday fall on the summer solstice—a cosmic gift. Every year I look forward to planning as much time outdoors as I can manage—a personal gift.

As a novel endeavor, this year I chose to start my day by completing 108 sun salutations.

Being a newly certified yoga instructor, most open tabs on my phone and computer are yoga centric. A recent article pushed my direction pertained to 108 sun salutations as a practice associate to the seasons change.

Intrigued, I researched further, starting with the significance of 108. If you’d like to read more about the significance of 108, here’s one of the blogs I researched.

A short overview of the significance of 108 from a beginner’s perspective

• Each meditation piece strings 108 Mala beads
• Ancient Ayurvedic texts chart 108 Marma points throughout our body
• Buddhist temple bells chime 108 times to mark the end of an old year and start of a new
• In yoga, the number 108 represents spiritual completion.

In yogic tradition it is customary to complete 108 sun salutations at summer solstice, winter solstice, spring and fall equinox. It struck me as a particularly appropriate and exciting time to try a new—to me—and potentially challenging practice that honors both the sun’s sacred energy at its most abundant phase as well as the start of my new year.

108 Sun Salutations

I planned the practice by breaking it into segments for a total of 12 rounds.

7 Surya Namaskar A’s

I began with seven rounds of Sun Salutation A. This is the foundational sun salutation sequence.

• Begin in mountain pose.
• Inhale: Arms overhead.
• Exhale: Forward fold
• Inhale: Flat Back
• Exhale: Hop/step to chaturanga
• Inhale: Upward facing dog
• Exhale: Downward facing dog (then hold for 5 breaths)
• Exhale: Hop/step to front
• Inhale: Flat back
• Exhale: Forward fold
• Inhale: Upward facing salute (arms overhead)
• Exhale: Mountain pose

2 Surya Namaskar B’s

Sun Salutation B is an expanded version of Sun Salutations A. Here, the sequence simply adds Chair and Warrior 1 to the practice. These are more intense, build more heat, and one round is doing both sides in warrior 1.

• Begin in mountain pose.
• Inhale: Chair
• Exhale: Forward fold
• Inhale: Flat back
• Exhale: Hop/step to chaturanga
• Inhale: Upward facing dog
• Exhale: Downward facing dog
• Exhale: Step foot to Warrior 1
• Inhale: Rise up to Warrior 1
• Exhale: Vinyasa
• Repeat on opposite foot
• Exhale: Downward Facing Dog (stay for 5 breaths)
• Exhale: Hop/Step to front
• Inhale: Flat back
• Exhale: Forward fold
• Inhale: Chair
• Exhale: Mountain pose

I positioned my mat Eastward and began at sunrise.

In total, the practice took me 1 hour and 25 minutes. Throughout this time, I experienced some beautiful chaturangas and graceful hops as well as choppy and effortful vinyasas.

I continually reminded myself to be present in the moment and thankful for the breath that has remained with me throughout my lifetime. Being familiar with activities that require physical endurance and mental stamina, my takeaway was in feeling just as I do at the end of a long run or sweaty workout.

Accomplished.

My Conclusion

Will I repeat it at each seasonal transition? That remains to be seen. However, if any part of this resonates or intrigues you, try it or try some variation.

Perhaps the fall equinox or winter solstice speaks to you as a way of inviting the sun’s warmth during the coldest time of year.

As a firm believer in the benefits of trying something new, it may become for you a treasured ritual.

Would you like to try the 108 practice?

Comment below if you’d like Asana to offer a 108 sun salutations practice on the equinox or winter solstice this year.

The post Exploring the Sacred Significance of 108 through Sun Salutations appeared first on Asana Yoga & Ayurveda.

If you’ve been to my class, you know I typically do an energy check-in with everyone who’s open to sharing. And yesterday felt very exhausted, funk, blah – like the feeling of “I know I’ve been getting enough sleep, but I still feel tired. So, I’m going to put on my big girl pants and fake smile my way through”

Anyone else?

Astrologically right now, it’s Cancer season. Which is basically this super watery (aka, crying, flowing, emotional, mothering) time to nurture yourself season.

Which makes sense why we’re feeling a bit more hot and bothered if all we’re doing is go-go-go and drying up with the heat. Temps kicking up more this week, so I thought I’d share some really nourishing ways to cool down – and what I’ll be doing, too.

Keep cool this summer with these 3 Cooling Ayurvedic Tips

1. Get in the water —> into cold water
   1. Ice bath (tip: no drinking ice water with your meals, though)
   2. Mountain lakes
   3. Cool rivers
2. Eat/Drink the 3 C’s
   1. Cucumbers (eat them, put them in your water, or even over your eyes)
   2. Coconut (especially coconut water)
   3. Cilantro (try to tone down the heat i your salsa if you tend to already run hot and add extra cilantro instead. Or try a cilantro lime rice with coconut oil)
3. Cooling Yoga Practices
   1. Add more restorative into your yoga practice and roll-on rose essential oil over your pulse points and heart
   2. Do a summer’s breath (in through the mouth with a curled tongue. out through the nose)
   3. Go for a calming moonlit walk (this Friday is the NEW MOON –  a perfect time to start something new!) or do some Moon Salutations.

Obviously, I can’t list everything here at once. Which do you feel is easiest for you to incorporate this week? Start simple, otherwise you’ll just burn out again!

The post Cooling Ayurvedic Tips appeared first on Asana Yoga & Ayurveda.

Through my own personal practice, I’ve experienced the countless benefits of yoga, from increased flexibility and muscle tone to reduced stress and improved mental clarity.

As a yoga teacher, my mission is to share this transformative practice with others and guide them on their own unique journey of self-discovery and growth. I believe yoga is for everyone, regardless of age, physical ability, or previous experience.
In my classes, I strive to create a welcoming and inclusive environment where students feel safe to explore their edges, challenging yourself, and connect more deeply with your body and mind.

At the beginning of class I like to ask if there are any suggestions for the practice. It gives me an opportunity to connect with you, and allows me to create an intuitive yoga flow (vinyasa) for that particular class.

As we move out of the yoga flow, we will begin our Yin Yoga practice. This practice allows us to slow down in a meditative style of yoga which will target the connective tissues (fascia, ligaments, and tendons in the body).

In June I will be incorporating the use of affirmation cards. I believe these cards can be a powerful way to enhance our practice and personal growth. The use of affirmation cards can cultivate a positive mindset, deepening our self-awareness, and enhance meditation and mindfulness.

Whether you’re a seasoned yogi or brand new to the practice, I’m honored to have you in my class and look forward to supporting you on your yoga journey.

Namaste,
Melina Johnson

The post Meet Melina appeared first on Asana Yoga & Ayurveda.

Hey there! We’re Josh and Jill, the duo behind Asana Yoga & Ayurveda. We’re here to open this sharing space with some simple, yet profound and transformative yoga teachings.

Since diving into yoga in 2011, our passion has grown to include energy medicine, Ayurveda, and even cycling coaching — through The Athletes Lab. These practices have truly opened our hearts, allowed us space to enjoy life more fully, and oriented (and still do) us to our soul’s work (dharma).

For a decade, we were also half yoga studio and half specialty running store. We have adapted, and also remained grounded to our roots. These blogs are here to help you find your path in life through community, connection, and shared wisdom.

What You’ll Find through these Yoga Teachings & Truths

Yoga:

• We break down poses, explore breath work, and dive into meditations—all with a tantric foundation of divine love.
• Discover how yoga can help you feel more connected to yourself through these yoga teachings.

Energy Medicine:

• From chakras to mantras, reiki to sound healing, we’ve got you covered.
• Learn how to balance your energies and uplift your spirit with these teachings & truths.

Ayurveda:

• Embrace a holistic lifestyle with tips on nutrition and living in harmony with nature.
• Our feminine approach makes it intuitive and practical.

Meet Our Team

Our amazing teachers will be sharing their wisdom too! Get to know them and learn from their unique perspectives through our collective yoga teachings & truths.

Why We’re Here

Yoga Teachings & Truths: A Transformative Space is all about supporting you on and off the mat. Whether you want to deepen your practice, try new healing techniques, or integrate Ayurveda into your life, we’re here to guide you into a deeper way of living life more wholly.

We believe in the power of community and connection, and we’re excited to grow together. Thanks for joining us on this journey. Let’s connect and thrive together.

With deep gratitude and love,
Josh and Jill

The post Welcome to Yoga Teachings & Truths: A Transformative Sharing Space appeared first on Asana Yoga & Ayurveda.