Your New Year with Yoga, Meditation, and Better Sleep

With the start of a new year just around the corner, I’m writing to update you on upcoming offerings that will make you feel rejuvenated and ready to take on 2024 with renewed energy, balance, and mindfulness.

Live Interactive Online Yoga. My live interactive online group yoga classes are perfect for those of you who prefer the flexibility and comfort of practicing from home. These classes will begin again in the new year, offering diverse styles to cater to your individual needs. Whether you’re new to yoga or an experienced yogi, there’s something appropriate for everyone. Join me for an enriching online yoga experience from the comfort of your own living space.

In-Person Monday Evening Yoga. I’m pleased to share that my upcoming Monday evening yoga session has again reached full capacity. It’s incredible to see so many of you dedicated to prioritizing your self-care routines and finding balance in your busy lives. If you’ve already secured your spot, congratulations! If you missed out this time, fear not—stay tuned for future updates and openings. Let me know if you’d like to be added to the waitlist.

Tuesday Morning Guided Meditation. Join me every Tuesday morning for a guided meditation session. These yoga nidra sessions are designed to help you find inner peace and connect with your true self. What’s more, when you enroll in any of my Winter 2024 yoga programs, you can attend these classes for FREE (conditions apply). This is a great opportunity to deepen your meditation practice and improve your overall wellbeing.

No More Sleepless Nights. Are you tired of tossing and turning all night? Struggling with sleep disturbances and insomnia? Don’t worry, I’m here to help. Join me on a six-week online journey designed to revolutionize your sleep experience. Say goodbye to pills, potions, and gadgets. My signature course will help you restore your sleep naturally as you explore five essential aspects of a unique sleep recovery methodology. I’ll provide a comprehensive approach to understanding the various factors influencing your sleep, including the body, breath, mind, emotion, and soul. By addressing each of these elements, you’ll gain insight into how they affect your sleep and learn how to improve your sleep quality and quantity. But this course isn’t just a series of lessons. It’s a life-changing experience that will leave you feeling refreshed, rejuvenated, and ready to take on the day. So why wait? Sign up for the course now and start your journey towards peaceful slumber. Don’t let sleepless nights hold you back any longer. To register, click here today!

Introducing Better Sleep. I invite you to join me for a live virtual workshop on January 11th. During this workshop, I’ll be giving an overview of my signature 6-week interactive online course, “No More Sleepless Nights,” which covers the five crucial aspects of sleep recovery: body, breath, mind, emotion, and soul. To learn more about the workshop, please click here.

As you know, pre-registration is required for all classes/workshops/courses to ensure each participant’s smooth and enjoyable experience.

My offerings begin on January 6th. If you haven’t already done so, sign up now and reserve your spot as availability is limited. For more information or to register, please visit studio71yoga.com. You can also click here if you’d like. Feel free to let me know if you have any questions.

As we wrap up another fantastic year together, I want to take a moment to extend my warmest wishes to you and your loved ones.

May 2024 be filled with good health, endless opportunities, joyful moments, and incredible achievements.

Here’s to a year brimming with growth, success, and contentment.

Happy New Year!

With love, joy and gratitude,

Jeannine

108 Sun Salutations and Lessons Learned

Photo Credit: Yoga Public (Facebook) Dec 2016

Last week, I introduced you to santosha and the 108 Sun Salutations challenge. If you didn’t have the chance to read my newsletter/blog, you can click on this link to access it.

Please keep reading if the topic caught your attention.

A “sun salutation” is a dynamic sequence of seven yoga postures (Surya namaskar A) combining specific breathing patterns with movement and mindfulness, honouring the sun and symbolizing vitality, warmth, and light in our lives. This sequence is usually repeated 3-5 times to prepare for other postures by warming up the body.

Performing 108 consecutive sun salutations, also known as a “108 Sun Salutations challenge,” honours transitions—such as solstices and equinoxes—or brings peace, respect and understanding during a tragedy. This intense, rigorous physical and mental endeavour requires focus, strength, stamina, and determination.

The First Challenge

During the spring of 2016, when I was in my late fifties, I attended a yoga session at Yoga Public in Winnipeg along with about 30 other yoga enthusiasts. This was my first time participating in a 108 Sun Salutations challenge, which was an unforgettable experience.

Standing in samasthiti (equal standing posture) at the top of my mat, I initially felt a mix of excitement and nervousness, knowing that I was about to embark on a demanding physical practice—and almost everyone in the room was much younger than I was.

As I started to breathe deeply and prepared for the first sun salutation, my body began to warm up, and I settled into the flow of the sequence. I coordinated my breath with the movements, inhaling and exhaling as instructed, to transition between poses. Initially, I found the flow smooth and effortless. However, as repetitions increased, I noticed my muscles working harder, and fatigue started setting in.

The teacher, Shivaun Berg, counted out the salutations in sets of ten, and after three sets, I noticed a change in my ujjayi breathing pattern. It became louder, more rhythmic and controlled, helping me find a meditative state. The physical intensity of the practice began to merge with the mental focus required to complete each repetition.

As I continued to do more sets of sun salutations, I started sweating, and my heartbeat increased. The tiredness became even more pronounced, and I began to doubt if I could complete all 108 sequences. This was a crucial moment where I had to keep my mind focused. By concentrating on ujjayi, I managed to push through the physical discomfort and turned into a human metronome.

Around the halfway mark, I experienced significant physical and mental exhaustion. Thoughts of giving up crept into my mind, but I drew on my inner strength and determination to continue. The mental battle became just as important as the physical one.

Approaching what I hoped was the final set of sun salutations, I was filled with a mix of relief, pride, and exhaustion. I dug deep within myself, finding a newfound sense of resilience and power through the remaining repetitions.

The sense of accomplishment and euphoria upon completing the 108th sun salutation was overwhelming. Yet, simultaneously, I experienced a profound, transformative sense of accomplishment and inner peace, knowing that I had pushed my boundaries and achieved something challenging and gratifying.  

The Third (and last) Challenge

My first and second challenges gave me a deep sense of inner strength, resilience, and peace. However, introspection washed over me during my third attempt at the 108 Sun Salutations in December 2016.

A few thoughts surfaced as I moved through the repetitive motions: Why am I doing this? When will enough be enough? Can I really do this now that I’m 59 years old? As these questions persisted, I realized the importance of finding contentment, santosha, in the face of adversity.

Santosha teaches us to find contentment in the present moment, to overcome challenges, and to enjoy the journey instead of focusing on the outcome or constantly striving for more.

With this renewed awareness, I shifted my perspective and focused on cultivating gratitude for my mind and body’s strength and resilience. I reminded myself that I was not taking on this challenge to prove anything to anyone but to deepen my connection with myself and my practice.

As I continued to flow through the sun salutations, I tapped into a wellspring of resolve and inner peace. The questioning and doubts that had initially arisen transformed into a quiet confidence that I was exactly where I needed to be at that moment.

With each repetition, I embraced the crushing discomfort, not as a sign of weakness but as an opportunity for growth. I no longer fixated on the number of sun salutations but relished the physical sensations and mental fortitude required to persevere.

As I neared the end of the challenge, a sense of serenity enveloped me. I recognized that my journey was not solely about reaching a specific physical goal but about unravelling the layers of my self-doubt and discovering the depths of my inner strength.

Finally, as I completed the 108th sun salutation, a surge of elation and fulfillment washed over me. Once again, I had pushed beyond my perceived limitations and found solace in embracing santosha along the way.

This experience taught me that the answer to “when is enough enough” lies within ourselves. It’s a personal journey of self-discovery and self-acceptance. By cultivating santosha, we can find contentment in the present moment, regardless of our external challenges.

Embracing Santosha

Reflecting on my three 108 Sun Salutations “wins,” I’m grateful for the lessons learned and the growth experienced. I carry the spirit of santosha, reminding myself to find joy in the journey and embrace contentment in my yoga practice and all aspects of my life.

I hope I’ve inspired you to find contentment in your own life.

Just as the principle of santosha encourages us to seek peace amidst chaos, the number 108 reminds us of the interconnectedness of all beings and our place in the cosmic dance of life.

Let’s all embrace the essence of santosha and find contentment within ourselves, living harmoniously with the world around us, supporting and uplifting one another every step of the way.

I look forward to seeing you at Studio 71 Yoga in 2024, where we will NOT be practicing 108 sun salutations. For the upcoming offerings, please click here.

In the meantime, I wish you and yours a peaceful, safe, and joyful holiday season and a mindful start to the new year.

With joy, gratitude and contentment,

Jeannine

Santosha through Sun Salutations: A Journey of Contentment

Have you ever tried practicing the Sun Salutation yoga sequence? As many will tell you, it’s not for the faint of heart.

A few years ago, I decided to push my limits and set a goal to complete 108 consecutive Sun Salutations—and guess what? I completed the challenge and repeated it more than once. Each time, it was a demanding and exhausting experience, but I refused to give up.

If you’re wondering why I decided to put myself through this challenge and what I gained from it, keep reading—I’ve got some interesting insights for you.

In my yoga classes, I share principles and practices that guide us toward self-realization. One such principle is the second niyama (a moral observance), known as “santosha.”

Santosha invites us to find contentment within ourselves in every aspect of life. It lies at the core of yogic philosophy and is the art of embracing and finding peace in the present moment.

By accepting oneself without judgment and gratefully acknowledging the abundance in our lives, we cultivate santosha. This awareness helps us understand that happiness is not dependent on external circumstances but rather a state of mind that we can attain regardless of our surroundings or life experiences.

Another tenet I recently shared is that of the number 108, which holds significant symbolic importance within various spiritual and philosophical traditions. Across cultures, it’s considered sacred and is believed to align with the cosmic rhythm of the universe.

Below are a few symbolic interpretations of the number 108.

Astronomical Significance: Sun, Moon and Earth

The average distance of the Sun from the Earth is approximately 108 times the Sun’s diameter, while the distance between the Moon and Earth is about 108 times the Moon’s diameter. This divine harmony illustrates the interconnectedness of the celestial bodies in our solar system.

Spiritual, Religious and Health Connections

Hinduism’s ancient Vedic texts mention 108 Upanishads, scriptures of self-realization and an integral part of Hindu philosophy. In addition, there are pithas, which are “seats” or “benches”, of which there are 108, generally associated with goddess worship, either of Sati/Parvati (the wife of Shiva) or other forms of shakti, the divine female energy. Many of these 108 pithas have become significant pilgrimage sites for members of the Shakti sects of Hinduism.

In Buddhism, it’s believed that there are 108 defilements and 108 earthly desires. Buddha’s teachings consist of works of “Translated Words” in about 108 volumes. It’s also believed that the Buddha taught 108 forms of meditation.

Ayurveda, an ancient Indian holistic healing system, recognizes 108 sacred marma points in the body. Like acupuncture and acupressure, these points promote healing and balance when stimulated.

Mala beads hold significance for both Buddhists and Hindus. A mala consists of a string of 108 beads and one guiding bead, the guru bead. Similar to a Catholic rosary for prayer (which traditionally has 59 beads), a mala is used to count the chanted repetition of a mantra.

Mantras are sacred utterances believed to possess spiritual or religious powers. Chanting mantras also aligns the practitioner’s energy with the universe and brings calmness and inner peace. Some yogic traditions involve repeating a mantra 108 times, such as “Om,” the most famous mantra in modern yoga.

Sun Salutations

A “sun salutation” is a dynamic sequence of seven yoga postures combining specific breathing patterns with movement and mindfulness (Surya namaskar A), honouring the sun and symbolizing vitality, warmth, and light in our lives.

This sequence is usually repeated 3-5 times to prepare for other postures by heating up and stretching the body.

Performing 108 consecutive sun salutations, also known as a “108 Sun Salutation Challenge,” honours transitions, such as solstices and equinoxes, or brings peace, respect and understanding during a tragedy. This intense, rigorous physical and mental endeavour requires focus, strength, stamina, and determination.

The Sun Salutation Challenge

In the spring of 2016, I completed my first sun salutation challenge with about 30 younger yogis when I was in my late fifties. It was quite an experience.

To be continued…

Last Chance—Intro to Better Sleep

Sleeping perfectly every night is rare, and it’s not just you.

Sleep disturbances happen to everyone.

Luckily, there’s good news. We can all learn to sleep better without making significant changes or sacrifices to our daily routines.

If you’re interested in learning how to get better sleep, it’s not too late. You can still sign up for my introductory online “Get Better Sleep” workshop.

By attending the workshop, you’ll learn about the science of sleep, simple and effective yoga breathing practices, and a few daily habits that can help calm your nervous system and enable you to sleep more comfortably, while boosting your energy levels.

I’ll also guide you through a simple and adaptable evening yoga sequence to help you sleep better.

Remember my client, Lynn, from my last newsletter? She also had this to say about my 6-week online,

“This has been the most beneficial self-care program I have ever taken! By the end of the last class, it was astonishing how everyone’s sleep had dramatically improved. Anyone who has issues with their sleep should take this course!”

Don’t let another restless night go by.

Click here to sign up for the November 23rd workshop—an intro to my 6-week interactive online course “No More Sleepless Nights”.

I look forward to seeing you soon.

With joy and gratitude,

Jeannine

Better Sleep Without Pills, Potions or Gadgets

It’s 3:41 a.m. 

You’re lying in bed staring at the ceiling. You’ve fluffed up your pillow, rearranged the blankets, tossed and turned countless times, and can’t fall asleep. 

Your mind is racing with thoughts, and you feel anxious, unable to switch off your brain. 

Whenever you think you’re about to drift off to sleep, another thought pops into your head, and you’re wide awake again. 

You worry about how you’ll get through the day without enough sleep, adding to your misery and anxiety. 

Sound familiar? 

This frustrating routine is all too common, with millions of people experiencing it. Stress and anxiety are among the leading causes of insomnia, and the mere thought of being unable to sleep can fuel the problem further, creating a vicious cycle.

What if I told you that it’s possible to improve the quality and quantity of your sleep without pills, sleep aids, gadgets and empty promises?

One of my clients, Lynn, doubted whether sleep “training” could work for her. However, after completing my interactive, 6-week online course, “No More Sleepless Nights,” she reported feeling more alert, relaxed, and happier. Getting better sleep was the key to her success. 

Here’s what she had to say:

“The sleep sequence has been a life saver. I wake up less often, and when I am awake, I practice breathing and meditation. I also don’t get upset anymore if I can’t sleep. I’m more alert, relaxed and happier!”
— Lynn R., Winnipeg

Wouldn’t you like to experience the same benefits? 

I can help you determine your sleep type and identify factors affecting your sleep. Together, we can work on reducing the stressors that keep you up at night, improving your sleep habits, investigating the root causes of your sleep disturbances, and reconnecting with your sense of purpose. 

You have the potential for positive and transformative sleep outcomes that can enhance the quality of your life.

For a preview of my 6-week course, join me on Thursday, November 23rd, for a live online introductory workshop. Click here for details.

Invest in yourself and enjoy the benefits of a revitalized life filled with energy and clarity.

I look forward to seeing you at the workshop.

With joy and gratitude,

Jeannine