Save $118? Yes Please! Unbelievable Yoga Deal at Namaskar!

Whether you’re a wild thing who loves to shake your asana or a warrior on a mission to conquer your meditative breathing, there’s always room for different personalities in the yoga studio. But here’s something all yogis can agree on: Nothing beats that blissed-out Zen feeling you get after finally reaching savasana (a longer, leaner bod doesn’t hurt either). So take a deep breath in, and discover the power inside you with today’s Swoop: $32 for one month of unlimited yoga classes (a $150 value) at Namaskar Yoga.  Click here for the deal!

The Farmers' Market Only Has Green Garlic... Perfect!!

So, the weather has been too cold to support much of the delicious spring produce we all look forward to. But have no fear-- I discovered this amazing recipe to use all the fresh green garlic I've been buying. Enjoy!

Braised Chicken with Green Garlic
Adapted from  Weir Cooking in the City by Joanne Weir

1 large chicken (I went to Butcher and Larder and just had them butcher one for me, because there was just NO way I was going to do it!)
3 T butter
S and P
1 cup water
3-5 stalks green garlic, trimmed and cleaned as you would a leek, and chopped
1 1/4 cups white wine
1 1/2 cups chicken stock
1 lemon cut into wedges


Melt the butter in the olive oil in a large skillet over med-high heat. Working in batches if necessary, add the chicken, season with S and P, and cook until golden brown on one side, 6-8 minutes. Turn the chicken pieces and cook until golden brown on the second side, another 6-8 minutes. Transfer chicken to a platter; cover with foil, and keep warm.

Reduce the heat to medium, add the water and garlic, and cook until the garlic is soft and the water has almost evaporated, about 20 minutes. Add more water during cooking if necessary. Puree in a blender on high speed until very smooth; reserve.

Return the chicken to the pan and increase the heat to high. Add the white wine, chicken stock, and garlic paste and bring to a boil. Reduce the heat to low, cover , and simmer until the chicken can be easily skewered, 20-25 minutes. Season with S & P.

Transfer the chicken to a platter and cover with foil. Over high heat, reduce the sauce until slightly thickened. Pour the sauce over the chicken and serve. Garnish each plate with a lemon wedge.

Serves 6.

Awesome Deal! $29 for a MONTH of Unlimited Yoga!

What's better than an awesome yoga class? An awesome yoga class that's OUTSIDE! Chicagoans, take note: we get approximately 30 days of nice weather in this damned city, so make the most of them!

Yoga Boutique is offering one month of unlimited outdoor boot camp and yoga classes for just $29.

Check it out! Thanks Living Social!

 

Miso: The Spring Superfood

I’ve been cooking with miso fairly compulsively lately, and not just because it’s delicious. It’s also an extremely useful food. Here is a brief list of some of the benefits of fermented miso*:

• May reduce the risk of coronary heart disease
• Lowers LDL cholesterol
• It's probiotic-- meaning it helps to improve intestinal health
• Helps reduce menstrual crams (I KNOW!)
• Is high in anti-oxidants, and is often called the "anti-aging" food

What’s not to love?? In addition to all of its benefits, it’s also a really easy food to keep around. I just keep it in a ziplock container in my freezer and toss it into salad dressings, marinades, or soups when the mood strikes me. YUM.

 

Miso Marinade:

¼ cup white miso

½ cup water

1 inch ginger root, minced (I just use my microplane)

3 garlic cloves, minced (again, microplane to the rescue)

Chopped shallots if you’ve got them

I’ve used this on chicken, shrimp, calamari, and scallops—but I’m guessing it would also be awesome on tofu or pork. You can sauté , bake, or even grill. It’s AMAZING.

*While naturally fermented soy is extremely beneficial, unfermented soy, or chemically-fermented soy is another story. Make sure to read the label!

94% off at Tejas Yoga!

Gracious this is a deal. Thank you very much, Living Social!

15 yoga classes in 15 days for $15, or 30 yoga classes in 30 days for $30! Tejas, Jim Bennitt and James Tennant's south loop studio is an amazing place to practice, and for this price you could go only twice and still save money. If you work in the loop, it's probably an easy hop, skip and jump from your office.

Restorative (Gasp!) Yoga

Listen, I get it. You feel like if you’re going to commit to 90 minutes of yoga, you should sweat and burn calories and stand on your head. And most of the time, I feel that way myself.  But sometimes you really, really owe it to yourself to practice something gentle, soothing, and healing. And that, my friends, is where restorative yoga comes in.

Restorative yoga is a type of therapeutic yoga that utilizes props, gravity, and stillness to help yogis surrender into protected and integrated postures. That is a really complicated way of saying that it is a really relaxing, safe, and yummy type of yoga.

If you’ve never taken a restorative class, I highly encourage it. And if you suffer from weird, puritanical American workout guilt, just run around the block before you go in or something—whatever it takes.

If, however, you don’t have access to restorative classes, or you don’t have time, here are a few poses that are really simple to do at home that you will absolutely love. (trust)

Viparita Kirani

We do this one in my class a lot—for good reason. It’s technically an inversion, so you get all the great benefits from doing handstands or headstands, but it’s much more relaxing. And, really, you don’t have to wear a green full body leotard. Just scoot your bum as close as you can to the wall and swing your legs straight up. If you have a bolster or cushion around, slide it under your butt and relax...

 

Supta Baddha Konasana

This is a variation on bound angle pose that uses a strap and (optional) cushions for your back. In seated baddha konasana, loop a strap around your lower back, over your knees, and under your feet. Then lay back and enjoy.

 

Supported Savasana

This posture is great in general, but especially if you’ve ever felt any low back discomfort during savasana. You can use a cushion, a rolled up mat, or even a rolled up blanket to elevate the knees. Mmm….

Save $105 on Yoga at Imagine Studio!

Well, I guess when it rains, it pours here in Chicago! (And I'm talking about deals, not this hideous weather!)

Imagine, A Yoga Studio is offering one MONTH of unlimited yoga for just $35! Check out their groupon, and act now. This deal is going fast!

Special thanks to Rebekahjo for pointing this out!

Another Deal!!! 5 classes for $29!

These deals just keep on coming. This one's the best yet-- so act now!!!  Yay for KGB Deals!

The temperature is heating up at Spring Wellness Center just in time to welcome in the new season. This premier yoga studio offers the popular Hot yoga class as well as the traditional practices like Vinyasa, Detox Yoga, and more. Yoga helps you gain flexibility, tighten up your muscles, shed pounds, and assimilate your body temperature. If you have never tried yoga before, this is the ideal opportunity to test it out since you'll pay just $29 for five classes. Enjoy your choice of classes with today’s very flexible kgbdeal.

10% off ALL Spring Purchases till Sunday!

Happy Spring!

The birds are chirping, the sun is shining (well, for a second here and there) and Spring is holding a Spring Sale!!!

Until Sunday, March 20th, ALL purchases will be 10% off. That includes their 2 Private Lessons for $90, their Bring a Friend for $5 deal, EVERYTHING. Just enter the promo code "spring" at check out.

Check it out-- and let's do some yoga!

SXSW Playlist

Hey Yogis!
Well, I'm compulsively listening to these tunes on repeat, so you might as well join me! Here are the songs from last night's killer class!

Mirrorage                              Glasser (FREE on iTunes!)

Little Bit                                Lykke Li

Go Outside                            Cults

Firecracker                           Frazey Ford

Young Blood                         The Naked and Famous (FREE on iTunes!)

Hurricane Drunk                  Florence + The Machine

Sometime Around Midnight  The Airborne Toxic Event

Can You Tell                          Ra Ra Riaot

Wishing Well                         The Airborne Toxic Event

Cosmic Love                         Florence + The Machine

Hold My Heart                     Sara Bareilles

Bad Romance                       30 Seconds to Mars

Turning Tables                     Adele

Louise                                  Jesse Hozeny

10 Yoga Classes for Less Than $5 Each!!!

Ohhh this is a good one. Check out Groupon's deal today for 10 classes at Nature Yoga Sanctuary for just $49. This is an awesome deal!

$100 OFF! Fantastic Yoga Retreat in Costa Rica

Last March, I was lucky enough to practice yoga in the jungle of Costa Rica. It’s an experience I’ll never, ever forget. The warm ocean breeze, the monkeys climbing through the trees, and some really, really good yoga. It was an absolute dream.

And now, I’m here to tell you about an incredible deal on a fantastic yoga retreat. Head to a stunning eco-resort on the Caribbean coast and enjoy twice daily yoga classes with instructors David Duerkop, Rachel Kates, and David Courtenay.  You’ll be treated to healthy meals, meditation sessions, live music, excursions into the incredible Cahuita National Park, and so much more!

Check out the attached flyer or head to the website for more information.

And here’s the most important detail: if you mention this blog, you’ll get $100 off your trip!

 Pura vida!

Yoga Playlist

I've had a few requests for my playlists from recent classes, so I'm going to start integrating them into the blog. Hopefully, they will be a chance to find a new band, or just reintroduce yourself to an old classic. Enjoy!

Song                                                 Artist

Parachute                                         Ingrid Michaelson

Fade Like a Shadow                        KT Tunstall

Don’t Haunt This Place                   Rural Alberta Advantage

Some Kind of Wonderful                  Grand Funk

Dog Days Are Over                         Florence + the Machines

Summer Day                                    Sheryl Crow

October                                            Broken Bells

Wraith Pinned to the Mist…            Of Montreal

Can You Tell                                     Ra Ra Riot

7/4 (Shoreline)                                 Broken Social Scene

Sometime Around Midnight             The Airborne Toxic Event

Hold My Heart                                 Sara Bareilles

The Lucky Ones                                Brendan James

Wide Eyes                                         Local Natives

Turning Tables                                 Adele

Casimir Pulaski Day                       Sufjan Stevens

Theme                                              Jóhann Jóhannsson

Half Off!!! Cheap Yoga at Om on the Range

Awesome yoga deal!

Check out this groupon for Om on the Range. 5 classes for just $35!

Koundinyasana II

Here are two very different ways to get into one very fun arm balance. Most people prefer the method shown in the second video, but the traditional method is shown in the first video.


From downward facing dog:

1. Step the left foot up outside the left hand. Work the left shoulder behind the left knee. (Feel free to use your hands to really get it back there.)
2. Place left hand just behind and outside of the left foot. 
3. Lean forward and let the left thigh rest on the left upper arm. 
4. Straighten the left leg, and then lift the right toes off the mat. Lean wayyyyy forward and blast off!

From the floor:

1. Start with legs extended. 
2. Cross the left ankle over the right knee. Then pull the right ankle towards the left sit bone.
3. Bring the left upper arm to the inside of the left inner thigh. Keep this connection as you lean forward and place hands shoulder-width apart onto the mat.
4. Lean wayyyy forward (see a pattern here?) and shift the weight onto the left upper arm.
5. Press your hands down and look forward as you extend your legs. Boom!

How to Practice Yoga at Home

Practicing yoga at home is awesome. But it can also be a little daunting. How in the world should you start? What should it include?

A few years back, a teacher told me to structure my home practice around what feels good. I think I took this a bit too literally, and would either A.) sit on my mat while I watched Cops reruns, or B.) fall asleep. In the intervening years, I’ve worked out a set of loose guidelines to make sure my home practices are beneficial and time effective. (I’ve also realized that I cannot, under any circumstances, practice in the same room as a television.)

Simply put, I have a mental checklist that I try to complete. Asanas can be roughly organized into 6 categories, so I try to work on at least one posture from each category.  This structure works for me because I can get elaborate and spend lots of time on each category, or I can keep it simple and quick.  This variety keeps my home practice interesting, and sticking to the 6 categories keeps it well-rounded.  The only things I try to keep consistent are my warm up and cool down.  Everything else is up for grabs.

Below is a rough framework of my home practice. I included a few suggestions for poses in each category, but please don’t feel limited. Have fun!

Warm Up:

At least 5 Sun Salutation A, followed by at least 5 Sun Salutation B. 

Category 1: Standing Poses

Postures like –

Warrior 1, 2, and 3

Triangle

Chair Pose

Tree

Baby Dancer

Down Dog

Extended Side Angle

Half Moon

High Lunge, and Low Lunge

Category 2: Arm Balances

Postures like –

Crow Pose

Hummingbird Pose

8 Angle Pose

Hurdler’s Pose

Fire Fly

Category 3: Forward Folds

Postures like –

Child’s Pose

Standing Forward Fold

Seated Forward Fold

Down Dog

Happy Baby

Category 4: Inversions

Postures like –

Headstand

Handstand

Forearm Stand

Plow

Shoulder Stand

Category 5 Backbends

Postures like –

Bridge

Cobra Pose

Pigeon

Bow Pose

Camel

Full Backbend (Urdva Danurasana)

Category 6: Seated & Twisting Poses

Postures like –

Cowface Pose

Logs on a Fire

Bound Angle Pose (Baddha Konasana)

Monkey Pose (Hanumanasana)

Hero Pose (Virasana)

Janu Sirsasana

Parivrtta Janu Sirsasana

Cool Down:

Postures like –

Savasana or seated meditation*

That’s it! You can condense it to a 25 minute practice, or expand it to last hours!

*I struggle with savasana at home. Mostly because I wake up snoring 45 minutes later. So when I practice at home, I swap out savasana for seated meditation. It’s never come easily to me, but I’ve found I’m more patient with myself when I’m on my own (and after I’ve worked off some physical energy).

Teacher Feature: Jill Gamer

Jill Gamer is the kind of person who—at the drop of a hat—will get onto the floor to show you a cool new yoga posture she’s working on. (The last time I witnessed this, she literally wound up with her feet resting comfortably atop her head while she chatted about why she liked the pose.)  It’s this spontaneity and passion for her job that makes practicing in her classes so much fun.

I recently dropped into one of Jill’s popular Yoga Music Flow classes as a way to wrap up a long and busy weekend.  Jill had put together a killer mix of love songs (“Nothing cheesy!”) as a way to kick off Valentine’s Day, and as soon as I heard the opening beats of XX’s song "VCR," I knew this class would be just what the proverbial doctor ordered.

Jill took the Valentine’s Day theme to a new level as she focused the class on heart openers (ha! get it?) and integrated chest expansion into poses throughout the practice. Pounding her chest ala Marky Mark in the movie Fear, Jill had us in stitches as she cleverly reminded us to puff up our chests as we dropped back into camel.  The class was accessible, yet challenging, and Jill’s cueing was clear and relatable. And, despite a misguided attempt at a backwards somersault on my part, I left the class with an enormous smile on my face.

Jill is a relatively new teacher, but you’d never know it. After finishing her teacher training in California, she enrolled in Yogaview’s no-nonsense 500 hour certification program. Her enthusiasm for learning about yoga keeps her classes fresh and exciting and ensures that she never teaches the same class twice.

If you want to catch one of Jill’s classes, and I highly recommend that you do so, check out her website. And if you don’t believe the story I opened this post with, just take a peek at this photo.

One Month of Unlimited Yoga for $59!

Head on over to Groupon to see today’s awesome yoga deal. One month of yoga at Corepower for only $59! If you’re a fan of hot vinyasa, I recommend the CS2 class. If you are more of a Bikram yogi, try their Fusion class!

Yeah for cheap yoga! 

Hummingbird Pose

Hummingbird is one of those poses that can still scare the crap out of the uninitiated. To be honest I think that’s why I like it. I was scared of it for years until one day I had a teacher explain it in a way that resonated with me.  Suddenly, it clicked in the way that every pose clicks when you finally get it. And now I can’t seem to stop doing it.

So here it is folks.  My version of this twisting, hip-opening, mind-and-body-wringing arm balance. It’s easier to see it done so I’ve included a short vid of me getting into it.

1. Start in standing pigeon, with the right ankle crossed over the left knee. Bend the left leg and sit low.
2. Bring hands into prayer. Bring the upper right arm to the sole of the right foot. Twist open here.
3. Keep the connection between the right foot and the right upper arm, and release your hands down onto the floor. Really reach your left hand out here so your hands land about shoulder width.
4. Slowly bend the elbows, look forward, and shift the weight into your hands. Straighten the left leg.

Dealing with Wrist Pain?

 
Do you ever suffer from wrist discomfort during a long yoga practice? You’re not alone.

Wrist pain in yoga is typically the result of either underdeveloped muscles in the forearm or limited extension of the wrist joint—or both. If you struggle with inflexible wrists or weak forearms you end up localizing all your body weight in one small part of one small joint. And that’s a recipe for trouble.  

Tackling the issue:

First, let’s deal with increasing wrist flexibility.   Most daily activities involve flexion  (carrying groceries home), adduction (opening a beer), or abduction (giving thumbs up about said beer), so it’s natural that we’d need to spend some time working on extension.

Warm up: Bring palms into prayer in front of heart center. Keeping palms flat against each other, slowly raise elbows to eventually bring forearms parallel to the floor.

Next step: Extend right arm in front of you, palm facing up. Extend fingers down toward the floor. Use fingers of the left hand to grasp fingers of the right hand. Gently pull the right fingers toward the heart. Try on the other side.  This one is easy to do throughout the day—hell, do it at your desk. Your wrists will thank you.

Strengthening the forearms is also super easy—it just takes some patience and determination. Keep up your regular yoga practice, just alternate between traditional downward facing dog and downward facing dog on the forearms (dolphin). If your wrists are pretty sore, start with just a few traditional down dogs per practice, and then build from there.

While you’re working on increasing strength and flexibility in the wrists—either opt for bridge pose instead of full backbend, or do your backbend with your wrists on a folded mat or wedge for a little cushion.

The more wrist strength you develop, the more comfortable you’ll be.  That’s it—no special weights, no tricky maneuvers. Just do yoga.

Teacher Feature: A.J. Durand

It’s saying something that on a Friday night after an epic Chicago blizzard, A.J. Durand can still fill a yoga studio.

I admit, I showed up to class in a less-than-stellar mood. After a long week and an ill-timed espresso, I had a nasty headache. But once I hiked up the precarious stairs of Yogaview’s Division studio (hold the handrails, folks) I knew my night was going to improve.

A.J.’s teaching style is hard to explain but easy to like. He’s technical; it’s not unusual to hear him directing students to engage their medial hamstrings. But he’s also extremely relatable. He uses funny explanations to get students to understand the postures more deeply (“Pop your hip like you’re doing a Stephanie Tanner dance move!”).  He’s lighthearted, but takes his job seriously. 

As soon as class started, A.J.’s quick sequencing took my mind off my blizzard woes. We moved in and out of poses in an almost dance-like pace, punctuated by A.J.’s hilarious quips.  The class was focused on twists, and twist we did. We took simple standing twists, seated twists, and toyed with twisting arm balances. After the class, I felt refreshed, energized—and my headache was a thing of the past.

It’s hard for me to objectively describe A.J.’s awesome teaching style because I actually met him while we were both training to become yoga teachers. I want to fill this post with stories of how wonderful and dedicated and interested he is in yoga. But instead, I’ll end with a story of him from our training. It was nearing the end of our certification program, and we were all tasked with teaching a mock yoga class. Most of my classmates and I were terrified. We stumbled awkwardly through our sequences and giggled from nerves through the whole terrible ordeal. But when A.J. stepped up to the front of the studio, his calm, confident attitude was palpable. He led this group of experienced, knowledgeable (and somewhat frazzled) yogis through his sequence like he was born to do it. And maybe he was.

  

If you’re in the mood for an incredible class, A.J can be found at Yogaview and Nature. Check their schedules and hit him up. If you’re in the mood for something a bit saucier, A.J. can be found tomorrow, Sunday Feb 6, in Shits and Giggles: A Queer Cabaret and Dance Party. 9pm at Parlour on Clark (6341 N. Clark St.)

Broga: What We Can Learn from Yoga for Dudes

Last year, one of the classes I was most excited to attend at Wanderlust was called “Yoga for Dudes.” Sure, I was nervous that I’d be the only lady yogi and screw up the guy vibe, or that the class would focus mostly on upper arm strength and I’d wither before our warm up was done. But mostly, I was just excited to see how this class would be different. I was also really hoping Adrian Grenier would be there. (Sadly, he was a no show.)

I imagined that the intensity would be high. I figured we’d spend lots of time with arm balances and inversions and core. I also distinctly remember anticipating that there would be lots of grunting.

What I found wasn’t at all what I expected. As I settled onto my mat, I noticed how quiet the outdoor space was. The dudes were nervous. A couple of them had even brought a female companion/safety blanket. When our teacher stepped into the studio, she was warm, and gentle, and inviting—not at all the intense or domineering personality I’d expected.   

The class was paced slowly, with several pauses for additional direction and demos. We experimented with arm balances, and practiced linking our breath to the movement. The instructor consistently affirmed our efforts, and the dudes started to relax. We worked on challenging upper body stretches, and took a deliciously long savasana in the sun. And suddenly, the class was over. No male displays of strength. No whiskey or beef jerky consumption. And very little grunting.

Turns out, “Yoga for Dudes” isn’t all that different from yoga for ladies. A good yoga class is a good yoga class, whether it’s focused on men or women. It’s about cultivating an environment where yogis feel encouraged and empowered to learn and grow.  

Since then, I’ve stopped trying to construct my classes to fit the gender of my students. I give everyone the same modifications, and encourage everyone to strive for the same goal. And (much to the delight of the Pilates instructors I work with) I have a steady dude crew that comes each week. 

Namaste, indeed.

Free in February!

Just got a fab tip from a reader-- All month, Moksha is running a great promo at their Logan Square studio. Bring a friend to class and they get in free! One friend per class. The promo works with drop-ins, memberships, or packages, so have at it!

Spread the love this month!  

Finding Yoga Deals: One Week of Cheap Yoga in Chicago

Let’s not mince words here—yoga is expensive. And while I totally believe that it’s worth every penny, it’s still nice to get a deal here and there. So I’ve put together a week-long schedule of free or reduced-cost classes to try. It’s a great chance to experience new teachers and save some change.  (Some of these studios have more than one free day—so check out their websites for more info.)

Monday: Check out this gorgeous studio in Roger’s Park to start off your cheap week! Imagine Yoga Studio hosts a level 2 pay-what-you-can class on Mondays. 6-7.15pm.

Tuesday: Hit up Moksha’s cool space in Logan Square for a Karma Class. It’s only $7, and you get some of the best teaching in town. 4.00-5.30pm.

Wednesday: Head over to YogaNow and enjoy their excellent Donation Yoga class. It’s conveniently timed to drop by right after work, and they ask yogis to pay what you can. So if it’s $5 or $10, they’ll take it! 6.30-7.30pm.

Thursday: Take a ride on the blue line into funky Wicker Park, and enjoy Nature’s Donation yoga class. When you’re done, drop into Adobo for a killer margarita. (What? You earned it!)  4-5.15pm.

Friday: Zip up to Lakeview and give Namaskar Yoga’s sliding scale class a try.  Perfect timing for a quick class before a fun Friday night. 6.10-7.30pm.

Saturday: Options abound here, so I just picked my favorite free class option.  YogaView’s Elston location hosts an incredible community class. These are usually taught by their Teacher Training alum, so they’re pretty fab. 2-3.15pm.

Sunday: If you haven’t tried Kundalini yoga, this is your shot. Spirit Rising Yoga hosts a community Kundalini class from 5-6pm.

Teacher Feature: Sara Strother

I spent a while today thinking about how to explain what makes Sara Strother’s class so interesting.  I’ve practiced in her classes for (gulp) nearly five years now, and I always find myself leaving feeling light and refreshed. But it’s tough to convey exactly what makes her such a great teacher. 

First thing’s first—she’s a pistol. She has the class laughing throughout the practice—and not just a little contented sigh here and there. I’m talking belly laughs.  Second, she’s smart. She’s Anusara certified, which is a big, big deal. Practicing with her, you know she’s completely prepared to walk you through any asana, answer questions, and help with creative and appropriate modifications. And third, she exudes a confidence that lets you know that she’s got everything under control—and also, that she trusts you to give that scary posture a shot.   

In my last practice with Sara, she focused on using asymmetrical poses to find the center—or more generally, to focus on difference as a path towards unity.  And even though she had me in and out of some very challenging asymmetrical postures, I wasn't exhausted after the 90 minutes.  I left her class feeling invigorated and excited and grounded. Her mix of heating and cooling postures made the class accessible, and her sequence was engaging and continually reinforced her lesson about unity.

If you’re in Chicago, hit up her website to check out her schedule and make it a priority to catch one of her classes. If you’re not in the windy city, no sweat; Sara has two awesome videos on yogavibes that you can download and do anywhere. (If you look closely, you may spot yours truly in there!)

Catch her while you can—this girl’s going somewhere. And it’s going to be good.

Spring Wellness Center: $20 for 1 Week of Unlimited Yoga and Yoga/Pilates Fusion Classes!

This Lakeview studio offers a variety of yoga classes to students of all levels. Spring offers heated and non-heated classes, as well as classes focused on core, detox, and strength.  Check the website to browse the schedule.

Coming from someone who knows this studio well (cough, cough, I teach yoga here), this place is a cozy, welcoming, and friendly place to hit the mat. (Plus, free snacks. ‘Nuff said.)

In addition to the unlimited week, Spring also offers $5 classes for a first-time visit, and any time you introduce a friend to the studio, you both get in for $5!

1350 Newport W. Newport #2

Chicago, IL 60657

Southport stop on Brown Line 

(Across from the candy shop on Southport and Newport. Don't pretend you don't know what I'm talking about.)

Sustainable Options: Fish

And, we’re off! I want to thank everyone for visiting TheStickyMat, and helping to get this thing rolling.

I’ve gotten tons of feedback--especially about how to effectively and sustainably utilize seafood in your diet.  One of the best tips I received was to check out the Monterrey Bay Aquarium’s Seafood Watch site. (This officially supersedes the bad memories I have of the Monterrey Bay Aquarium, where I survived what had to have been the worst date in history. Who wants to talk about death while staring listlessly at jellyfish for 20 min? Anyone? But I digress…)  This handy site will take the anxiety out of ordering sushi, and also links to some awesome looking recipes.

You can even download a slightly nerd-alertish PDF to keep in your wallet that tells you what fish is good to buy in your area. I’ve included part the PDF for the Midwest here (click to enlarge), but check out the site for your region. 

Dry Skin and Hair? Try 10 Minute Braised Swordfish with Tomatoes

One of the things I love most about yoga is learning that each asana has a purpose.
Every yoga posture works a specific group of muscles, or helps to detoxify a specific
area, or helps focus the mind. In the same way, I love learning about how the foods
I eat can serve a specific purpose in my life. And since I live in Chicago, a city with
harsh winds and frigid winters, I try to eat foods that will help salvage my skin from
the brutal winter season.

Swordfish is a great source of omega-3 fatty acids, which are a godsend for people
with dry skin, frizzy winter hair, and brittle nails. Pair this dish with steamed
spinach and brown rice for the perfect post-yoga meal. If you're worried about mercury levels in swordfish, feel free to substitute cod in its place.

4 Swordfish steaks
3 ripe tomatoes
2 tablespoons dried oregano
4 cloves fresh garlic, minced
pinch red pepper flakes
1/3 cup olive oil
salt
pepper

You won’t believe how simple this is—or how quickly it can be prepared.

Salt and pepper both sides of swordfish steaks liberally.

Slice tomatoes into ¼ inch slices and line the bottom of a large sauce pan. Feel free to
layer. Sprinkle oregano, minced garlic, and pepper flakes over the tomatoes. Add a
pinch of salt and pepper. Place swordfish steaks over the tomatoes (they can touch
each other, but don’t stack them. There should be enough room in the pan for them to be in a single layer). Pour olive oil over the fish. Pop it onto the burner and turn heat to high and wait till you hear the oil start to sizzle. Then reduce heat to low and cover the pan. Pour a glass of wine and debate doing the dishes. After 8-10 minutes, remove swordfish from the pot. Turn heat to high, and reduce the tomato sauce mixture for 2 minutes. Serve the sauce over the fish.


Adapted from Rozanne Gold’s Radically Simple

Asana Source: Bakasana

Ah, bakasana. You were my first arm balance. And I have to admit, you scared the crap out of me. During my first yoga class, I remember thinking "you want me to put my knees where and balance on what?" But here we are, all these years later, and I sort of love you.

If you've never tried it out, here's your shot.  Before getting started, remember two things: Look forward, and press your palms as flat as you can get them. Simple enough, right?

1. Stand in tadasana. Step your feet slightly wider than hips’ width and turn your toes slightly out to the sides.
2. Drop into a squat. Don’t worry if your heels pop up. It doesn’t matter.
3. Let your knees wing out to the sides and reach your arms as far forward as
   you can. Let your head drop and feel the stretch from the crown of your head
   through to your tail bone.
4. Enjoy!
5. Lift your gaze, and bring the palms together. Draw the thumbs into your
   sternum, and as you do so, make a firm connection between your upper arms and
   your upper shins.
6.  Keep this shin-arm connection as you release your hands down onto the mat,
   shoulder distance apart. Flatten the palms.
7. Rock slightly forward as you come up to your tip toes. Look forward. Maybe
   chill here, or see if you can’t lift a toe or two up. MAYBE pick all toes up off
   the ground and balance on your hands.
8. Bring big toes to touch, and gaze forward. Remember to breathe.
9. Take a break. Smile. Repeat.

Everyone teaches this posture differently, and that’s one of the wonderful aspects of
yoga. You can do this with your knees in your armpits, or you can start with your feet together. If this posture is old hat to you, feel free to spice it up by straightening the elbows, or trying to jump back into chatturanga dandasana. Or hell, pop up into a tripod headstand. The possibilities are limitless!

Welcome!

Hello friends, and welcome to The Sticky Mat! My hope is that this blog will become
a resource for readers to learn about yoga, find new, great teachers, and get
great yoga deals. Thank you to all of my friends and yoga colleagues who helped
make this blog come to life!