<![CDATA[ASHTANGA YOGA PHOENIX

<![CDATA[ASHTANGA YOGA PHOENIX - Blog]]>Thu, 30 Apr 2026 00:16:59 -0700Weebly<![CDATA[We Never Stop Learning]]>Sun, 16 Jan 2022 08:00:00 GMThttps://www.ashtangayogaphoenix.com/blog/we-never-stop-learningBy Bethany Huffman, AYP student

When looking back on a calendar year, it’s a mental return to the rhythmic feel of time. In Ashtanga, we move through the lunar calendar. Every two weeks in either a full or new moon we are afforded one day of rest (no asanas) and to use the time for fine-tuning intentions for the future or reflecting on the once hoped for manifestations of the past moon cycle. When moving through January, we have been tying up all that occurred in the last year and how all that was done guides us into our intentions or goals for the coming year. This is a vital part of the 8 Limbs of Yoga – Svadhyaya, that teaches us to dive inward and reveal our inner consciousness to continue personal growth.
Some of the dedicated members, teachers, and students of Ashtanga Yoga Phoenix gathered their answers in response to the following questions as we move from the transition that was New Year of 2022.

What did yoga teach you in 2021?
What are you hoping to learn from yoga in 2022?

First up, Kris is in her yoga teacher training and gave responses reflecting the deeper work yoga brought to her life in 2021 and her visions for 2022:

Yoga in 2021 taught me that it's okay to feel emotional when we are not in an easy life situation, because in our yoga circle we can feel safe to express all kinds of emotions (for example during yin yoga classes). It helped me to remember that with an inhale we can be more self-aware of our future actions.
In 2022 I want to continue educating myself in all what yoga training brings with it - adjusting, poses, teaching itself, but also I would love to learn more about chakras and work on connecting all my yoga experience with art and trauma healing.

John, a long-time student at AYP had succinct and straightforward answers:

In 2021, I learned to be more patient with myself and everyone one else.
In 2022, I hope to move and express myself more gracefully on the yoga mat and off.

Hanseul is another yoga teacher training student who is passionate about her asana practice and has enriched her life in ways that you can sense in her words:

After 3 and a half years, yoga is life for me. The beginning was insufficient, but now it is my vitality and indispensable being. I started to want to be healthy mentally, but now I can be confident that I have become stronger and stronger not only mentally but also physically.
In 2022, my goal is to continue training more steadily than I do (both primary and secondary series), and after that, I want to share the detailed body sensations I feel after training with many people. Lastly, I will try to focus on gaining teaching experience to become a yoga instructor.

Reign is a long-time AYP student and soon to embark on a YTT journey! Like John, Reign kept the answers succinct:

In 2021, yoga taught me about sacrifice and how it can be used as a tool for growth.
In 2022, I’m looking forward to stepping into the role as teacher while still learning as a student.

Tom has been practicing for almost a year with AYP and is considered an important member of the AYP family. He took a more pragmatic approach with his response, focusing on the physical aspects of yoga (asana and pranayama):

In 2021, yoga taught me about breathing - it’s ebb & flow - enables the body to relax and stretch.
In 2022, my dream of a full backbend will come true.

Lastly is one of our dear teachers, Ive, who has been practicing for many years and teaches our full-led primary class as well as some Mysore. With lots of years of yoga behind her, she has some straightforward goals:

In 2021, yoga taught me to have fun and patience with the process of improving.
In 2022, I'm looking forward to continuing improving both the asana and breath practice.

While each person who responded to the prompts had a unique outlook on last year’s practice and goals for the current year, it illustrates the ideology that one spirit strengthens another. Over the last year, the AYP family has built each other up physically, emotionally, spiritually, and mentally. When we find guidance through others, we honor another part of the 8 limbs of yoga–Satya, which is bringing the truest version of yourself to others. When we all bring our authentic selves to one another each day and practice contentment (Santosha), we build up the best versions of ourselves.
Here is to growing through the art and practice of Ashtanga in 2022!
Namaste.

]]><![CDATA[Labor Day Schedule Announcement: by Patricia Susanto]]>Sat, 31 Aug 2019 01:13:56 GMThttps://www.ashtangayogaphoenix.com/blog/labor-day-schedule-announcement-by-patricia-susanto

hello AYP Family!
This is a friendly reminder that Monday, Sept. 2nd, we will be following our holiday schedule for Labor Day. Fun Fact: Labor day historically honors the American work-ethic in recognition of our labor rights. When it was created, a typical work schedule consisted of 12-hour work days/6 days a week. (Yikes!)

Evidently, we are a society of hard-workers, dreamers and motivators! However, in reflection of this holiday - let us remember the importance of balance in this 'busy-bee' mentality and flow. It is easy to get caught up in the momentum of "Go! Go! Go! So much to be done!" However, when it comes to sustainable & healthy growth, it is just as important to gift yourself with some time to slow down and pause. Pause to honor yourself; pause to spend time with loved ones and community; pause to reflect on your practice and growth.

Wherever you may be in this journey, we honor that light in you!
Sending lots of love,

Ashtanga Yoga Phoenix

]]><![CDATA[Monday, October 8th: New Moon in Libra]]>Sat, 06 Oct 2018 23:25:31 GMThttps://www.ashtangayogaphoenix.com/blog/monday-october-8th-new-moon-in-libra

Libra is symbolized by the scales. Balance.

The new moon is like a breath of fresh air. It is the beginning of a new cycle, whereas the full moon represents clearing and releasing. The new moon is a time for new beginnings and setting of intentions. It is said to be the time of growth. Farmers would plant seeds on the new moon and start seeing new life/growth weeks later on the full moon. Just as the farmers, plant your seeds of intention. Be sure to care for and work towards those goals, just as the farmer waters his seeds.

How to set intention or create a new moon ritual.

Clear any old energy in your home or sacred spaces using sage or palo santo. I personally prefer the smell of palo santo, it reminds me of the forest. But, sage definitely has a different feel. You can play around and see what works best for you. You can purchase smudge sticks, get a room spray, or even use the essential oils.
Journal. Journaling is so important in understanding what we want and need. It gives our inner self a voice.
Write out your intentions. What is it you want to accomplish over this next growth cycle?
After you have written out your intention you have a couple of options, depending on what feels right for you. You can light a candle and meditate on your intentions. You can place your intentions under your pillow and sleep on them. Or you can place them on your alter to then be burned and released on the full moon.
Take an epsom salt and baking soda bath. On moon days I tend to feel a little less grounded than normal. Epsom salt and baking soda baths are used to cleanse your energetic field. You can feel more grounded, calm, and relaxed.

On any moon day, remember to be kind to yourself. Enjoy your day of rest.

]]><![CDATA[7 Meditation Myths Tackled: By Shawn Bradford]]>Fri, 01 Jun 2018 15:30:32 GMThttps://www.ashtangayogaphoenix.com/blog/7-meditation-myths-tackled-by-shawn-bradford

I was teaching a group of busy executives the morning before their conference last week and the first group came into the room set aside for meditation tentative, but excited to try something new. All participants were brand new to meditation and one asked “so are we going to sit crossed legged this whole time and hum OM?” This is a very common question and often many folks think this is the only way to mediate. While this is certainly one way to meditate there is literally an infinite amount of ways to enjoy this ancient practice.

You don’t need to be a monk in order to reap the numerous medical, physical and emotional benefits of meditation. In fact you can close your office door at work for 10 minutes a day and start down the magnificent journey of increased awareness, focus, happiness and relaxation right now.

My favorite definition of meditation is from Levey, J. & Levey, M.’s book Mindfulness, Mediation and Mind Fitness. They define mediation as “Classically referring to a broad spectrum of methods, disciplines, and practices for training our minds and reducing our neurotic tendencies and misconceptions while cultivating or strengthening our capacity for living with great wisdom, compassion, patience, balance, mastery of attention and other virtuous qualities of mind.”

Let’s now debunk some common myths around meditation!

To mediate you must to sit crossed legged on the floor. While a traditionalist may decide to meditate in this way it is not necessary. Here is why: if you are so uncomfortable on the floor that you can think of nothing other than your discomfort then you are being distracted by sitting on the floor. Instead make yourself comfortable. Sit in a chair and anchor your feet on the ground with your spine tall. The point is to find a comfortable position to mediate so that you can focus on your meditation and not your discomfort.
You have to have a totally quiet mind in order to meditate successfully. This is not true. Now, as you work on your meditation practice you will find that month after month and year after year all that mental noise chatter will start to calm a bit. However, when you first start if you experience one second of quiet in your mind and that is one second longer than normal than that is a winning meditation session! Simply be curious to what will unfold when you sit down and close your eyes. You will start to experience states of stillness and quiet.
You have to focus on nothing. Nope! You can focus on your breath. As simple as this: close your eyes and say to yourself “I inhale for 1, 2, 3, 4” as you inhale and say to yourself “I exhale for 1, 2, 3, 4” as you exhale. When your mind wanders pull it back to that count. Keep this up for 5 to 15 minutes and you have just meditated!
You need to go somewhere special to meditate. No, you can mediate anywhere. You can most certainly mediate in a special places that you have set up, however you can mediate anywhere. Often I will mediate in a very crowded room right before I give a workshop. I will find a corner out of the way, close my eyes and scan my body as I take myself through a relaxation meditation and then I will focus on a few cycles of breath to prepare myself to speak. At home I simply sit in a comfortable chair in my back room. Other people like to meditate outside, in a meditation studio, or in a meditation space they have set up in their house.
Meditation is religious. While meditation was discovered from religious context in the east and one goal of mediation is spiritual enlightenment this ancient technology has other goals and benefits that have nothing to do with religion such as training the mind to focus on one thing such as the breath. This one pointed focus has enormous health benefits, such as reducing stress, and no religious context what-so-ever.
You have to sit in silence to meditate. No, again. You can listen to any number of free guided meditations on YouTube to be guided to relaxation. You can also sit in silence and focus on your breath, the space between your eye brow when you close your eyes, or gaze at a candle. The key here is that you have an abundant of different ways to meditate.
You have to meditate for an hour a day to reap the benefits. Even just 10 minutes a day of any kind of meditation will provide benefits to the mind, body and spirit. Check out the plethora of benefits from reducing negative emotions to being beneficial for heart disease as described by Mayo Clinic here: https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

Now back to these busy executives. After we discussed what meditation was, how to meditate and where we practiced guided breath mediation. After that they were guided through a relaxing body scan meditation. Finally, they were taken through a 18 minute guided yoga nidra meditation and the benefits were powerful. I heard comments such as “I have never sat still for that long!” “I am so relaxed!” and “I feel so good!”

Have you tried to meditate? Would you like to? Please feel free to share your tips for meditating or let us know what is holding you back if you desire to start a meditation practice.

Check out Shawn's upcoming workshop: Intro to Meditation Sat. June 9th from 230pm - 430pm to learn more!
Details & Registration HERE

]]><![CDATA[June 01st, 2018]]>Fri, 01 Jun 2018 15:30:00 GMThttps://www.ashtangayogaphoenix.com/blog/june-01st-2018<![CDATA[Breath Meditation to Calm, Center and Focus: By Shawn Bradford]]>Tue, 29 May 2018 22:05:10 GMThttps://www.ashtangayogaphoenix.com/blog/breath-meditation-to-calm-center-and-focus-by-shawn-bradfordYour breath can be used as a powerful tool to anchor you into the present moment. Focusing on your breathing can also be used to take your attention away from a stressful moment, fearful thought or anxious event. Bringing your awareness to your breath has the ability to calm the mind, center the body and alleviate your stress.

Enjoy this breath meditation first thing in the morning to start your day off right, as a relaxing break throughout the day or at night to help the body decompress and prepare for sleep.

]]><![CDATA[Catching Feelings: By Krystle Riveras]]>Sat, 05 May 2018 20:52:28 GMThttps://www.ashtangayogaphoenix.com/blog/catching-feelings-by-krystal-riveras

Catching ~ Feelings

If you follow me or AYP, you probably have seen a post about me catching my heels for the first time.

One of my favorite things about practicing the same sequence six days a week is the obvious progress and the relationship you develop with the poses. Through these experiences you take a closer look into how your body and your mind react.

The first time I tried to catch my heels from my drop back was scary. I had to trust my body and my teacher in a way that I had not done yet. For some reason when you are upside down, your brain doesn’t work or think the same way.

The first thing I needed to overcome was the fear. I need to learn to calm my mind and body. You can’t force yourself into a pose. I mean, you probably can, but you might hurt yourself. Everything is a progression. The way your mind calms, then the way that your body follows. The morning that it happened, I didn’t expect it. For whatever reason, I was calm and I just allowed it to happen, and it did! My favorite part of catching was when I came up from the pose and saw the look on my teacher, Susan’s face. The happiness, the excitement… it was worth the struggle and uncomfortableness that I had to go through to get to that moment.

You start thinking about what the pose is doing to your body anatomically and also energetically. Catching my heels in backbends completely opens up my chest, my heart chakra. Emotionally, I am fully open. But I also need to be mindful of my weak left shoulder. I need to remember to pull my elbows in and try to straighten my legs. I had to learn to trust my legs! It’s feels like almost a given, trusting your legs, but when you are upside down and you have always relied on both arms and legs, it’s a learning process.

It can be this rollercoaster of emotions. Fear or doubt that eventually leads to a proud and excited moment. So, through catching my heels I learned to catch feelings for the pose and myself too.

]]><![CDATA[Ashtanga Virgin: By Mel Franco]]>Sat, 21 Apr 2018 15:30:00 GMThttps://www.ashtangayogaphoenix.com/blog/ashtanga-virgin-by-mel-franco

Joining an Ashtanga yoga class for the first time can be a bit intimidating. Especially so, if you choose to start with a Mysore session. Here’s what it was like for me, my first time at Ashtanga Yoga Phoenix, and why I'm hooked! Along with some tips on what to expect during your first visit.

A quick google search will help in understanding the differences in Ashtanga, to any other style of yoga you may have practiced. What you will find is that in Ashtanga, much like Vinyasa, you will follow a specific set or sequence of poses which are to be synchronized to deep or "Ujjayi" like breathing. Each breath paired with its posture is intentional and meant to deepen your practice. The key difference is that the same set or sequence of postures is practiced each and every time. As you master certain poses and chunks of the full series, additional poses are added.

During my experience, what this meant for me, was to very mindfully flow through my practice. I was made very aware of both my placement during poses as well as my breathing. My first class was a Mysore session. Mysore is a non-guided class. Instructors are present to provide you with a sequence fit for you, and to help with adjustments. If you are accustomed to guided practice, as most of us are, this is about the time when you may doubt the style of yoga. However if you push through your first Mysore session, you will come out feeling, probably somewhat confused… but also, having a serene connection to self, as you have basically tuned all others out during this personal flow. You will feel a sense of accomplishment, having not played the metaphoric game of Simon Says, that is your typical yoga class. And if you are anything like me, you will want to come back as it is both a physically and mentally challenging practice.

Like with any other “workout” I would suggest being well hydrated before you begin your practice. You’d be surprised how much the body warms, and releases, just by breathing intently paired with the postures. If you have one, bring along your Yoga Mat towel or Mysore Rug. If you are a first timer to AYP Yoga Studio, arrive 15 minutes early so that they can get you going by your desired start time. Expect to be corrected. A lot of adjustments are given both orally and physically. Egos are to be left at the door. At first it may feel a bit nit picky, but as you improve you will welcome these adjustments, trust me! After my first class I definitely wanted more of this refreshing challenge, and I hope you will too.

~ Mel Franco

]]><![CDATA[Ashtangaversaries: By Lissa Borchers]]>Wed, 28 Feb 2018 18:00:00 GMThttps://www.ashtangayogaphoenix.com/blog/ashtangaversariesHopefully, I am not alone in my love for Ashtanga. I really do adore it and I know it has changed my life in so many ways. Each year, on Febrary 23rd, I celebrate my ashtangaversary. It is, of course, the anniversary of my first ashtanga class. Thanks to Facebook, I have a short record of my 6 years of ashtanga and today I thought I'd share a bit of my journey.

Feb. 23, 2012: Has officially taken and survived my first Astanga class. Very proud, but a bit worried I may have pushed my hamstrings too far. We will find out tomorrow.

Little did I know what I had started...

Feb. 23, 2014: Had a great weekend. Got to do lots of yoga (my first official workshop weekend)!

I didn't know I was celebrating quite yet, just two years in, but nonetheless, I was.

Feb. 23, 2015: On this exact date in 2012 I took my first Ashtanga class. In the last three years I have found a yoga community and a passion for the practice. I have learned so much about myself both on and off my mat, and I am so thankful for it each and every day.

A simple celebration :)

Feb. 23, 2016: Today it has been 4 years since my first Ashtanga class. I had pretty much given up on baddha konasana after 3 and a half years of seemingly little or no progress. Then, one day, about 2 months ago, my hips opened up and with some pushing and prodding, I can now do it by myself. Every day I show up on my mat, I am reminded that things take time and that with patience and practice things will change. I'm so thankful that Danielle Godfrey pushed me to take my first Ashtanga class four years ago today; my life would not be the same without this practice. Ashtanga Yoga Phoenix has been a blessing in so many ways and I can't wait to what the next year brings! Happy Ashtangaversary to Me! — with Lisa Schrempp at Urban Yoga.

Interestingly enough, I had just started practicing 6 days a week in November of 2015. Is this what made the difference? Probably. :)

Feb. 23, 2017: Today is my my five year #ashtangaversary as I took my very first #ashtanga class at 6pm on February 23rd in 2012. I now get up at 4 am to do my practice before work, but I will be forever grateful for that first night class. This practice has been life changing and I am thankful every day that I get to do it. This, for me, has been the year of the back. My body seems to go through phases: for a year my hamstrings hurt every day all day, then it was my hip flexor a year or two later, and now it is my back (thanks #kapotasana), but even though my back hurts, things feel so much better in so many ways. I may not be a natural backbender, but my body is figuring it out and #urdhvadhanurasana (the bane of my existence for many years) no longer hurts (even if I still have to convince myself to do them every day). And best of all, I can officially do a #dropback without any fear (that's over 5 years in the making). I always look forward to this day, my ashtangaversary, because it is a time to reflect, to remember how far I've come, and to imagine what the next year will bring. Thank you to everyone who has helped me on my journey so far. I can't wait to get on the mat again tomorrow. Thanks to @duchessofgreatness for capturing this awesome moment in my practice. @ashtangayogaphoenix

So many changes in such a short period of time. I love it!

Feb. 23, 2018: Ashtangaversary time! 6 years ago today I took my very first Ashtanga yoga class. I will be forever indebted to the wonderful Danielle Godfrey for pushing me to go. I was scared and intimidated, but it was on this day 6 years ago that I found one of my greatest passions. Each year I take a moment to reflect on my growth. I’m always learning something new (sometimes it’s how to be still, sometimes it’s a new pose, one year I figured out how to really breathe) and I’m always thankful for the challenges that I’ve overcome and those that I’m still working on. This year, I achieved a goal that I’ve been working on since almost the beginning: dropping back and standing up on my own. I’m proud of this achievement for many reasons. I have overcome fear (seriously so much fear) weakness, anxiety, and self doubt to get to this moment. It isn’t perfect, and some weeks I still can’t do it, but it is getting more consistent and most importantly I’m not afraid any longer. I’m so thankful for all my teachers, especially my current team of Susan Rowland, Cindy Hrnicek, and Sean Sheltonwho always see in me what I’m not quite ready to see. I appreciate you immensely.

So here’s to another year, Ashtanga. I’m happy to know you and I can’t wait to see you on the mat.

I seriously can't believe I am here. I hope you enjoyed my short journey into the past. I know that it helps me to remember where I started. I could barely touch my toes in my first class and now, I'm dropping back without any help. It is amazing how you (and your body) can change in such a short period of time. I know that ashtanga has been life changing for me, and I hope that you can look back on your ashtangaversary and have a sense of accomplishment and thankfulness for the practice each year!

]]><![CDATA[Yoga Muscles: The Popliteus: By Susan Rowland]]>Sat, 24 Feb 2018 16:31:03 GMThttps://www.ashtangayogaphoenix.com/blog/yoga-muscles-the-popliteusThe Popliteus Muscle and its Role in Yoga Postures and Movement

The practice of yoga can be very beneficial to everyone of any age, shape and physical standing. But what if there is a history of injury, sickness, surgery or any other number of limiting factors that come to mind? Often times, practitioners new to yoga will feel intense sensations in certain postures, which can beg the question of whether or not to continue to practice.

Knee issues can cause a lot of concern on how to create the proper stability and comfort in each pose, in order to not exacerbate the condition any further.
The popliteus muscle is a very small, triangular-shaped muscle that can be a contributing factor in a lot of painful and inhibited movement. It originates from the lower portion of the femur (lateral femoral condyle on the superior), and inserts on the upper portion of the tibia (medial tibial condyle, on the posterior). For those who have had any ACL/MCL surgery, this muscle becomes extremely tight.

Primarily, the popliteus bends the knee from a straightened position and stabilizes the back of the knee. It also helps to turn the knee inward and the hip outward. And acts as a shock absorber while walking. If it becomes very tight, it will pull the knee and hip out of alignment. When the popliteus is tight, the misalignment in poses such as warrior 2 become extremely visible.

I’ve seen this muscle, when tight, restrict the ability for practitioners to forward bend, have difficulty in lotus position, pain when going down stairs or hiking, cause swelling in the knee area, and it also can impede the heel strike portion with walking. When this muscle is weak, the knee becomes unstable and leads to hyper-extension, the lateral meniscus has problems, and it could also be a sign of gall bladder problems, a deficiency of vitamin A, betaine, and essential fatty acids (vitamin F). But once it is released, poses such as lotus, paschimattanasana and bhujapidasana become much easier and stronger! It can also improve any pains and discomforts in the back area.

If the muscle tests too strong or facilitated, it will need to gently be released. If it tests weak, it will need strengthening. There will be a noticeable difference once this muscle is assessed and healthy, with a better ability to move and function in an easier manner.

At AYP we are happy to help to assess and address the popliteus, other things giving you trouble, or answer any other questions you may have regarding your practice. We look forward to seeing you soon and continue to enjoy your practice!
-Susan

]]>