VistaBlog

Zoom Yoga Class Schedule

Register For Our Free Zoom Yoga Classes & Webinars

Check out our instructors’ bios here to find one that is a good match for you

Monday

9:30am All Levels Yoga with Amalia 

5pm All Levels Yoga with Jen 

6:15pm Yoga Fundamentals for Beginners with Jen (NEW!)

Tuesday

10am Chair yoga with Jen

12pm All Levels Yoga with Jen

1pm All Levels Yoga with Kimby

5:30pm All Levels Yoga with Jen

Thursday 

9:30am Chair Yoga with Jen

11am Calming Yoga with Amalia (Webinar)

6pm All Levels Yoga with Kimby

Friday

12pm  Vigorous Flow Yoga with Amalia (NEW!)

Read Morechevron_right

Feeling Stuck in Life?

Have you ever felt like no matter how hard you worked, you continued to stay stuck in the same spot in life?

It can almost feel like you are stuck living on autopilot.

Routine and consistency don’t have to be perceived in a poor light.

It all comes down to the mindset we have behind our life and actions.  

Regain Your Power

Large goals simply are the outcome of many mini-goals.

Now, when you work towards mini-goals, you may not see significant results on a day-to-day basis. 

That does not mean your hard work isn’t paying off.

It simply means you have to measure your work on a different scale.

Instead of comparing your progress on a weekly basis – you may have to compare your progress on a monthly basis. 

Sometimes the smallest changes can guide us towards a newfound confidence. 

Love What You Do

You can get back in touch with yourself by doing what you love and by being yourself. 

If you’ve been putting something off for far too long – now is the time to jump back in. 

Getting back into the swing of doing things for ourselves can change our outlook on life. 

Keep in mind – it can be just as easy to procrastinate on activities we love as it is to procrastinate on activities we fear. 

The longer we procrastinate on anything in life, the harder it can be to take the plunge.

No matter what we say or do, time is going to pass.

We might as well spend our days doing things that make us happy. 

Read Morechevron_right

The Power Of Bucket Lists

Goals come in many forms. 

We have big goals we’d like to accomplish in the next few years, mini-goals we’d like to accomplish every few days and then we have those dream goals we’d like to accomplish “one day.”

You know what? 

That “one day” goal may feel out of reach right now – but you are capable of so much more than you give yourself credit for. 

Did you know that we are much more likely to accomplish goals that are written down? 

Writing down goals or dreams can help make them feel more tangible and within reach.

Creating a dream list – also known as a bucket list can be a fun way to map out our goals, no matter how big or small they may be. 

There Are No Limits

You can do anything you set your mind to.

You have the power to create a life you love. 

Never stop thinking about and imagining all the endless possibilities.

Joy + Satisfaction 

How great do you feel after crossing something big off your list? 

Pretty great, right?!

Bucket lists are designed to bring joy and satisfaction. 

Every time we cross something off our list, it signifies a new milestone.

A New Sense Of Purpose

Bucket lists are a great way to map out the activities and experiences we want for ourselves. 

Don’t be afraid to dream!

Sitting down and reflecting on what you really want can give you a new sense of purpose. 

The future is bigger and brighter than any of us can imagine. 

You have the power to open your door to opportunities. 

“One way to keep momentum going is to have constantly greater goals.”– Michael Korda

Read Morechevron_right

Ready to Become a Better Sleeper?

, ,

Falling asleep is one thing. Staying asleep is something else. 

Our habits are the key to getting a good night’s rest night after night. Keep on reading to learn more. 

Reduce Light And Noise 

Light and movement are common disrupters of sleep. 

To block out the light, you can invest in some blackout curtains or an eye mask. 

When it comes to reducing noise, you can use earplugs or experiment with white noise. 

Playing soothing sounds can block out any unwanted noise and keep your mind calm before bed. 

Sleep Hygiene

Your evening habits have a huge impact on the quality of your sleep. 

It’s very important to listen to your body and allow it to wind down appropriately before bed. 

Most of us can’t walk through the front door at the end of the day and fall asleep right away. Most of us need to participate in some sort of relaxing activity first.

It may take some time to find an activity you like – however you can try journaling, reading a book or soaking in the tub. 

Follow A Sleep Schedule 

Our bodies thrive on routine – so having a consistent schedule both on the weekdays and weekends is so important. 

Going to bed and waking up at the same time every day can train your body, so it will anticipate when it’s time for bed.

Read Morechevron_right

Join us November 13th for a Celebration for World Kindness Day

Join us for a fun outdoor celebration of World Kindness Day, Saturday November 13th at 12pm-2pm.

This will be held outside of our Wellness Center (1531 Pearl St), rain or shine.

Join Jen Champion and friends  for yoga tips, guided meditation, and a sound meditation

There will also be raffles for prizes as well as tea and snacks.

Contact: jchampion@vistapsych.com with any questions

 

Read Morechevron_right

Reduce Stress with This Breathing Technique

, ,

Reducing Stress and Strengthening the Relaxation Response

By Jen Champion

We have all experienced stress, whether the media is sharing the news or the traffic jam has you late for a job interview. It is important to note our personal experience and how we relate to it, so we can then respond skillfully. We need to be in charge of our responses to stress and our actions around it. 

We need the natural physical reactions stress creates to remain safe from harm and move forward in certain situations. But too much stress can lead to negative responses.  We cannot cope easily and become exhausted and ill. The good news is, when our nervous system is in balance, we can maintain or regain optimum health and well-being.

Our Sympathetic nervous system can be referred to as the gas pedal, and the Parasympathetic is the brake. When the pedal is to the metal, we go too fast, have difficulty navigating obstacles, and we eventually run out of gas. When the brake is on for too long, we cannot move and get stuck; stagnation also causes stress. We want to travel at a speed that allows us to be engaged in the curves and landscapes and not be dizzied by them. When our scenery is constantly blurred by things out of our control, we cannot appreciate the sea’s waves or snow-capped peaks, let alone go with the flow. We write negative self-narratives and push through sensations of fatigue and pain without even recognizing we are doing it.  

We need to have balance in our systems so our bodies can differentiate between good and bad stress to function optimally. We can then identify stress triggers and skillfully approach the situation to balance the gas and brake pedals. An excellent place to start is learning and practicing techniques from yoga traditions that begin with breath training. The yogis believe the breath is the link between the body and mind, where one can cultivate energy to charge or calm areas of the mind, body, and emotions to be in harmony with self and nature.I am here to help us learn how to become more aware of ourselves and take the appropriate action to move in and out of stress with more flexibility and ease. I will share techniques to help us create balance in our lives.  

Breathing Technique

In this breathing practice, we begin to rest and will then move our bodies to help create awareness, release tension, and strengthen the relaxation response.

  • Sit on a chair with your feet on the surface below you. Hands rest on your legs. Close your eyes and become aware that you are breathing. Keep your awareness at the tips of your nostrils and breathe with your lips gently closed. 
  • Begin to connect with the following five qualities of breath. 
    • Deep 
    • Smooth 
    • Even 
    • Quiet 
    • Continuous. 
  • When you breathe in, feel your abdomen expand and follow the awareness in the expansion in your lungs. As you Inhale, feel and hear the word “nourish.”  As you exhale, release breath awareness from your lungs through your abdomen and feel and hear the word “relax.” 
  • Repeat for one minute. (You can grow your practice into longer segments when you feel ready).
  • Mindful Movements can increase circulation throughout the body, improve posture and balance, restore vitality and rejuvenate the body and mind. One way to practice this is to coordinate your breath with your movement.
  • Begin to ground and connect with stability in your core (your muscles that stabilize your trunk and allow for balance and movement) 
  • Relate to our core like this:
    • Stand on your bare feet on a nonslip surface, carpet, or yoga mat.
    • Press your feet firmly into the surface below you. Activate your legs and lower abdominal muscles and maintain a smooth, deep, even breathe
    • Maintain this activation and begin to move.
      • Sun Breath Arms: Inhale and lift your arms overhead. Exhale and lower your arms. The amount of time it takes for your complete inhale is the amount of time it should take you to move your arms overhead or to where you can comfortably get them. Same on the exhale. Sense a warmth and comfort surrounding you.
      • Circle of Joy: Inhale and place your hands together in the center of your chest. Exhale and interlace your fingers and press palms down and straighten your arms. Inhale, lift your interlaced fingers and arms overhead. Exhale and release fingers and arms to sides with a smile and an audible sigh. Repeat 5 times. Invite joy into your life and send it to others.
      • Seated Forward Fold: Sit on a chair with your feet firmly placed on the floor. Activate core muscles and breathe deeply. Inhale and lift your arms overhead. Exhale and hinge forward from the hips, let your arms open beside you and move to rest your forearms and elbows on your thighs. Bring your palms together, dip your chin slightly towards your chest. Breathe and relax. Stay for one minute and then inhale and slowly rise up. Sense a feeling of introversion and respect towards self.

 

Join our online yoga classes to help you create self-awareness, control stress, and maneuver obstacles with ease. Learn how to fill your tank with vitality, cruise, and enjoy the scenery and your life.

Read Morechevron_right
Menu