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Blog: Union-Connecting Yoga to Daily Life

"Mindfulness is about being fully aware of whatever is happening in the present moment, without filters or the lens of judgement. It can be brought into any situation. Put simply, mindfulness consists of cultivating awareness of the body and mind and living in the here and now." This meditation is a reading from  "A Mindful-Based Stress Reduction Workbook" by Stahl PH.D. & Goldstein, PH.D. 15 Minutes [audio mp3="https://www.riverwarrioryoga.com/wp-content/uploads/2019/06/MSRB-mindful-Self-Inquiry-For-Stress-Anxiety_1.mp3"][/audio]  

Meditation for Anxiety & Stress Reduction

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Almost every yoga or mediation session you do seems to include the words "Notice the Breath". Have you ever wondered, "What about it!?" This meditation will give this phase more depth. My personal preference it to be laying down, but it can be practiced in any position. The video is 16 minutes, but once you understand this phrase you will be able to do so in seconds. Additionally, it is important that we understand our…

Getting to know the Breath

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I had a client that came to me in preparation for major surgery. The Doctor told her to download the PeerWell App. It had different physical therapy excercises to build strength for the specific to the surgery, then meditations to prepare the mind for it's mental pain before, and physical pain afterwards. The world is evolving, and I was quite pleased to know about the new pre-surgery prep tool. I loved this meditation so much,…

Mindfulness to Let Go of Old Pain

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  Join Rachel Hopkins, Rodan + Fields Consultant, and Fletcher Johnson owner of River Warrior Yoga for a free live online event. Rachel will guide us through the mask applications process, and Fletcher will be showing you how to make this a mindful and meditative experience. Click Here to Watch the Replay Now! Here are links to our Social Media Pages River Warrior Facebook Page or Rachel’s Instagram Page For more information about Rodan +…

Masks & Meditation (Live)

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Full 60 Minute Class From a yogic perspective the full moon is a time of abundance and is very auspicious. It is considered feminine, cooling, receptive, and meditative. It is a powerful time to let go of habit patterns that are no longer serving us well. It contains fluid, arching, and circular movements. Just as the Moon controls the tides, it rules the mind. A time of heightened, and sometimes unstable emotions, lends itself perfectly…

Practice: Full Moon Yoga (live)

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Before we can balance well on one foot, we need to be able to balance on both feet. This 8 minutes standing sequence progressively builds from Mountain to strengthen balance. Simple postures such as chair with heels raised are used to create stability. This practice was inspired by Olga Kabel, owner of Sequence Wiz, a program I frequently use for creating lesson plans for my private clients. If you wish to try that practice Click…

Practice: Balance on Both Feet

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This three pose sequence targets the inner and outer hips. The whole sequence is on the floor and only take 5 minutes. The abductors move the leg away from the body and are important stabilizers for balance and walking. The adductors pull the legs towards the center of the body, and assist in keeping the hip joint steady. https://www.youtube.com/watch?v=aE8pjTritAY#action=share        

Practice: Stretch & Strengthen the Hips

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Feel like you need to move? Only have 4 minutes? This very short standing practice offers support during standing postures, and allows the spine to get a more extension during forward folds. It is a 'vinyasa' which means that it moves at the pace of the breath. We will start with one movement, then gradually build upon it. The movements are simplistic and might be just what you need to get things going. There are…

Practice: Standing Chair Flow

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by John Douillard Have you ever heard of ancestral or generational healing? Or seen a family where the same trauma pattern seems to mysteriously develop generation after generation? The Ayurvedic idea of samskarasalong with the science of epigenetics may shed some light on this mystery. According to Ayurveda, physical, behavioral, mental, and emotional traits can be carried through generations. If mom or dad carries stress, the associated behavior traits can be passed on for generations. These are called samskaras, imprints, carried to offspring.…

Inherited Stress (Samskaras) Explained by Epigenetic Science

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The full moon is a powerful time, add an eclipse to it and experience something extraordinary. This is a perspective of three viewpoints that I reference regularly. The first, Planetary Influence describes the Eastern Perspective. The second, Mythic Zodiac is western astrology influenced by Greek Mythology and Jungian Philosophy. The third is a Yogic Perspective from Shankari about how to make the most of this powerful time spiritually. The eclipse will be visible to all of…

Full Moon Lunar Eclipse

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Are you ready to make a change? Break a habit?  Start a new routine? Well, Maybe...This is no easy task, but can certainly be done when done mindfully and meticulously. The first part discusses Prochaska & DiClemente's Cycle of Change using the example of quitting smoking. Doing the self inquiry to where you are in the Cycles of Change chart is infinitely helpful in working towards a goal. The next part of the video discusses how to create SMART goals…

Goal Setting & The Cycles of Change

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This standing sequence will strengthen the outer hips and core, and integral part in maintaining balance. Move into Tree Posture from Mountain, Goddess, and Warrior 1. Flow with the breath in and out of these postures. The movement will create stability, increased external rotation in the hips, and strength. If you don't feel confident if your balance you can have a chair in front of you and keep a hand or two place on it…

Practice: Moving into Balance

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Isn' it curious how one bowl of soup can drum up so many memories? Santa Fe is known for many things: Like whether you prefer red or green chili sauce, how there are more healers there the 'regular' folks, it's rich culture, and so much more... But I always return to their take on chicken soup, Pozole.  Savory & Spicy  If you ever have a chance to go, make a reservation at Cafe Pasqual's. A…

The Taste of Santa Fe

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Want to transform your core? Well you have come  to the right place (physically & energetically) The primary area of focus in this sequence is Manipura Chakra, the fire center. This energy center govern's self-esteem, discipline, empowerment, and transformation. My favorite asana for this is plank. Join me in this 8 minute sequence that focuses on plank, and a few of it's variations.   https://youtu.be/qr4W0iO4I7w

Practice: Fire up your Core

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  This side laying practice get you out of your head and into your body. It is a great shoulder and hip opener, while working with rotation on the spine. The beauty of this practice is that you can do as much or as little of the movement as you want, pause when it feels good, then continue. It cultivates a sense of inner listening for what is best for your body, and can help…

Practice: Somatic Compass

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Sweet & Savory Summer Snack Mmmm this snack is oh so satisfying!   Every once in a while I just get a hankering for beets and olives. Usually when this happen's I make my way to the salad bar; pairing it with a hardboiled egg, chickpea salad, artichoke hearts, and some tuna fish over romaine. Yesterday I went to Chestertown's super cute wine and cheese shop. I got a black & Green olive medley, some…

Sweet & Savory Summer Snack

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Virabhadrasana II or Warrior 2 is meant to increase strength and stamina. You will find an opening across the chest and the arms, balanced by a strengthening element in the back and shoulders. As best as possible, keep the muscles of the face and neck soft. When it comes to the legs, the 'front' knee is bent directly over the ankle, and the back leg can have a bent knee, straight leg, or some place…

Practice: Dancing Warrior (Chair)

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Practice: Six Movements of the Spine (Chair Sequence) This six movements of the spine can be done in any position, supine, seated, tabletop, kneeling, standing. In the previous blog post we did some of these, now I am going to show you a way it can be done from a chair. Since the practice is focused on the spine, I will show you some modifications for the postures with and without the arms. The purpose…

Practice: Six Movements of the Spine (chair)

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Practice: Six Movements of the Spine This video takes you through the six movements of the spine.  It starts in a seated position, goes to kneeling, and ends in standing. It would be a great morning practice, warm up, or anytime you need to gently get yourself moving. The six movements of the spine will make the joints more fluid, and the muscles in the back more supple. If you need to do these posture in…

Practice: Six Movements of the Spine

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The Tale of Two Diaphragms This spectacular video is done by Shelly Prosko, a leader in the pelvic health field and esteemed yoga teacher. It explores the relationship between the breath and the pelvic floor. The diaphragm that controls the lungs, and the pelvis diaphragm work in partnership. It also explores when this breath is not functioning properly. If you have ever felt like your breathing pattern is the opposite of what is done in…

The Tale of Two Diaphragms

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Pesto Perspective There are a lot of great smells in the summer season, but fresh basil & garlic are two of my favorites. The aroma will permeate your house, enticing even those that might not be 'into that kind of stuff.' A weekend out of town and your basil plant begins to bud. Once that happens you might as well call it quits. To keep your plant producing those pungent leaves, give it a good…

Pesto Perspective

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The summer garden is bountiful, especially with squash... My husband came home from a cookout with tons of extra rotisserie chicken the other day. It was far more then we could ever eat, and I am not one to waste. I LOVE HOMEMADE CHICKEN STOCK ...and it is especially tasty when it is rotisserie and you have tons of herbs from the garden to enhance it! This light and refreshing soup took two days to…

Summer Soup with Homemade Stock

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Growing up, my cooking was experimental to say the least…. Frankly it years of trial and err. The thing is I like good food. So I learned~ as I am not one to waste, or eat something gross. Anyone that knows me knows that that I need regular ‘feedings’ or I get hangry lol. Eventually I figured out the flavor profiles that work well together. My mother is an excellent cook. So perhaps some of…

‘At One’ with a One Pot Meal

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 Royal Wedding Reflection Bryan and I got engaged the eve of Thanksgiving 2017. Harry and Meghan announced their engagement that same weekend.  During the period of time I was preparing for my own life transitions a lightbulb went off in my head. Marriage is the ultimate 'Yoga'. It is a sacred union. The root word of yoga means to 'yoke' together like oxen...Or like a beautiful horse drawn carriage seen in fairytales. My wedding was…

Royal Reflections & Tea Meditation

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  There is so much information out there these days. I wanted to give y'all a taste of my personal favorites and go to resources. Places that I believe to be credible sources of information. Yoga Sequence Wiz is a the program I use to create my lesson plans. They have the cutest little stick figures. Moreover, the have helpful article and videos. Yoga International has a wealth of information. I will frequently send clients…

My Favorite Resources

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