"Lessons From the First 5 Years in Business"

Happy Anniversary Synergy Yoga Rock Hill!

Today is a momentous day, Synergy Yoga turns 5 years old and I just signed to renew our lease for another 5 years!  This journey is one of the biggest thrill rides of my life.  Woosh! Owning a business has some days where the stress level is at an all-time high, tears, and frustration set it. Then just when I think I’ve seen everything, something new happens. Then there are the good days that outweigh all. These are the days where I have the honor of witnessing amazing moments for our clients and team like pure bliss and joy in someone’s heart blasting wide open after a breakthrough in class, recovery from cancer, new friendships develop, transformations happen, and people leave feeling better than they did when they arrived. 

According to the U.S. Bureau of Labor Statistics, about 50% of all new businesses do not make it to the 5 year mark.  So this anniversary is a big deal! I humbly reflect on this journey and share some tips from what I’ve learned about business ownership and life (although there are many more):

Monday – Friday 9 am-5 pm doesn’t exist:

The business is always with me, even on vacation or sick days.  JUST like being a parent. The behind the scenes orchestration and the “to do” list don’t end. So hold on tight.  It’s imperative to sculpt out time for yourself and find a way to “turn off” the lists and chatter in the mind. (I know that’s why you come to yoga, as do I. So when you see me on the mat beside you, it’s for the same reason as you’re there, breathing space.)

Life is preparing you… Thank goodness for a corporate career and life experience:

In the early stages of the studio, I really don’t know what I would’ve done without the background from a former 16 year career in the Human Resources field.  I also believe the experience as a single parent was of huge value.  In both cases these experiences gave me skills, knowledge, courage, strength, and confidence. You’re on your own as the HR person, accountant, maintenance department, marketing team, administrative, etc. Value every life experience that comes your way.

Gather support around you quickly:

Network with other trusted business owners and form a strong team around you for support.  Fast.  Coach your team, give them support.  Be present for your team and trainees as much as you can. Then remember you don’t know everything so finding support is super helpful. 

Be prepared to make really tough decisions that not everyone will like or understand:

This is always brutal for me because it’s yoga and it all should be super easy and flowing, right? Well yoga is also a business. Making some business decisions, especially the big ones are tough, for example when I had to close our Steele Creek studio.  I want everyone to feel happy so it’s difficult to disappoint but some business decisions will disappoint, they just do.  I tend to look at the big picture and try to get resourceful by looking at not only the financial big picture but also the human side to balance out making big decisions.   

Your Heart Always Knows:

Trust your intuition, it will never fail. Sometimes my husband says I take too long to make some decisions. Maybe I do sometimes but honestly I’m one to look at things from all angles and creative options. But in the end I wait to “hear” or “feel” the answers. The answers come, they always do, and sometimes when I least expect like in the shower or on a bike ride. Walk in faith, then follow your heart.

Say Yes:

Say Yes more than No. When you or your team comes forth with new ideas, brainstorms, say yes (as long as it’s legal, ethical, and in line with your values J) and give it a try.  Why not?  The worst thing that can happen is that it doesn’t work and then you just don’t do it again. Foster creativity.

When faced with the decision to renew the lease for another 5 years, it was very clear to stay where we are and continue our good work at the studio and the community.  We have a great team for whom I am very grateful for, we have amazing clients who walk into our doors each day, we continue to grow. Yoga heals the body, mind, and soul, I know this to be true from a personal standpoint from when I first stepped on to the mat 20 years ago.  We are that space to help you heal, transform, challenge, and provide a slice of inspiration for your life. Thank you for being part of our journey at Synergy! Cheers to the future!

Peace and Light,

Sara

p.s.  SAVE THE DATE -  MAY 5th! We’re about to undergo a little facelift, fresh paint and décor over the next 2 months.  SO Save the date Saturday May 5^th for our 5 Year Anniversary Open House with FREE classes, sale pricing, local artisan vendors, and more.

Just Breathe

An Introduction to Pranayama – Yoga Breathwork

Ever wonder why you hear your yoga instructor say “breathe” so much or perhaps you’ve heard the person on the mat next to you breathe in a way where they sound a little like Darth Vader?  Well Yoga has a whole other aspect (or Limb) around the breath.  So it’s rather important.  Some yogis say the breath is more important than the asana (physical poses).

Prana means life force or breath sustaining the body; Ayama translates as “to draw out or extend.” Place the two together to mean breath control.

Depending on the tradition, yoga has many types of breathing techniques to offer body and mind wellbeing.  Some breathing practices connect to the parasympathetic nervous system, this is the calming part of the system.  Think about it, when we’re in a state of “fight or flight” with anxiety, anger, etc. the breath is the one thing we can typically control.  So off the mat these breathing techniques can help bring calm on the highway in traffic, in the dentist chair, on the ball field, in the classroom, or through a challenging conversation with the boss.  Other breathing techniques energize the body which can be helpful off the mat with things like depression, get you through that mid-afternoon slump on the job, or on the mat it may help you get off the ground in a challenging arm balance. Other breathwork health benefits may include increasing lung capacity, centering the mind, weight loss, lowering blood pressure, and more.

Join me and Cindy on Thursday February 22nd at 6 pm-7:30pm to explore some of these ancient breathing techniques.  We’ll show you how they can be used in a practical way on and off the mat. Here's the link to sign up and save $5 in advance: https://www.wellnessliving.com/rs/catalog-payment.html?k_id=58342&sid_purchase_item=enrollment 

Until then, take a long slow deep breath in through the nose and exhale it all out.

To your Health,

Sara Cain-da Costa, E-RYT

Beyond Asana 2018

Welcome in 2018 yogi’s! The gift of the New Year can bring on reflection and intention to expand our awareness and commitment to living yoga on and off the mat.  As the last quarter of 2017 rolled in, I started to reflect especially because 2018 is a milestone year; the studio turns 5 years old in the Spring AND it marks a 20 year yoga practice for me.  As you can see, it’s personal.  After some time in reflection, the light bulb went off and I felt it strongly… the direction to take the studio for this milestone yearn"Beyond Asana".  My invitation to you is join us in taking a deeper dive. Explore other aspects yoga to discover what they have to offer on the path towards growth, union of consciousness, and self-enlightenment. In other words an authentic inspired life.

With all of this in mind we’re excited to share several announcements, first is you’ll start to see a refreshed logo over the next few weeks, then some upcoming renovations inside the studio over the next several months.  We hope that you’ll enjoy this new look as we refresh our brand just a little. After all making it 5 years as a small business is a BIG deal.  Then even better is some of our instructors have worked with our Operations Manager, Christine and I to organize a theme for the year called “Beyond Asana”.  Asana means “a comfortable seat” in short, the physical practice of the poses.  We’ll announce a different theme each month with highlighted workshops and events to introduce, educate, and practice many other aspects of Yoga.  You’ll experience theory, life wisdom, inspiration from other practices such as meditation and pranayama (breathwork).  We’ll share with you ways to incorporate these tools into your life off the mat in practical ways and show how they can deepen your practice on the mat.  First up in January is Meditation.  Mark your calendar for two special events; I'll be guiding Deep Peace Breathwork Meditation Sunday January 21st at 5:45 pm and Cindy’s Intro to Meditation workshop on Thursday January 22^nd at 6 pm. EVERY one is welcomed, invite your friends, family, neighbors.  Every one CAN meditate, I promise you.  I’m also sure some of our instructors will be incorporating some meditation into their classes as well.

Happy New Year and from my heart thank YOU for being a part of our community at Synergy!

Peace and Light,

Sara Cain-da Costa
Life, Inspired.

p.s. If you have any special requests this year for “Beyond Asana” workshops or events, always feel free to reach out to me directly at Sara@synergyyogawellness.com.

Why Yoga is the Best Stress Buster

Does this picture look familiar? Trying to juggle life and perhaps work harder and faster?

With the pace of most people’s lives these days, no one is immune to the uncomfortable feeling of having too much to do, or having too many problems to solve.  But what if during the day you could be transported to a secluded beach with crystal clear water, gentle breezes and be completely alone as your eyes are drawn to a huge sailboat moving across the horizon?

At that moment, if only for a few seconds, you can “unplug” from the day’s circumstances.  How does that feel?  Calm, peaceful, serene?  This is what you can expect from taking a YOGA class with us.  YOGA allows you to press the re-set button and get back on track, similar to how a GPS recalibrates the directions when you’ve made a wrong turn.

Most would agree that when we are a state of anxiety and stress, working harder and faster, we can’t think very clearly.  We can start to rant about the problems or make rash decisions that don’t serve us well.  Conversely, when our thought is calm, we are receptive to the right steps to take and we notice our surroundings where the solution often appears.

We believe that yoga and meditation are powerful resources and change agents for both individuals and businesses.  Our mission is to grow a culture of well-being in the world.

We are proud of the long term relationships between our clients and instructors and are so excited to see these yogi's lives thrive as a result.

With Gratitude,

Synergy Yoga

p.s.  Try Christin's Long Slow Deep Class on 11/5 at 2:30 pm in Rock Hill experience working smarter not harder in your yoga practice.

Uplifting Words
by Michele Tampa Hoag, E-RYT

Just for one week consider this....

Recently, a friend and mentor of mine posted the following quotation from Jeff Brown – “Words.  So powerful.  They can crush a heart, or heal it.  They can shame a soul, or liberate it.  They can shatter dreams, or energize them.  They can obstruct connection, or invite it.  They can create defenses, or melt them.  We have to use words wisely.”

My Grandmother always told me “you can say almost anything to anyone, however, it is all about HOW you say it”.  What if, for one week – we took this advice to heart?  What if, for one week, we used our words to heal hearts, liberate souls, energize dreams, to connect and melt defenses (and, that includes the “talks” that we have with ourselves)?  What if, for one week, we consciously chose to use our words wisely; to lift up what we love rather than tearing down what we hate?  What if, for one week, we really stopped to think before we react or speak? 

What do you think the results would be?  Here are my thoughts – we would improve the relationships that we have, we would cultivate positive energy and create new relationships, we would spend one week helping to eliminate anger, hostility and mistrust.  For one week, please challenge yourself to ask one simple question before you speak – that question is -- “how would I feel if those thoughts or words were directed to me?” – for one week, before you speak, make certain that the answer to that question is – “I’d feel pretty darn good!”

Use your words wisely for one full week, and see what riches next week might bring. I'd love to hear from you!

Love to all,

M

Building the New

Building the New

Change.  One thing in life we can absolutely count on.  After announcing the move of our Steele Creek location to inside a GIANT, Club Fitness, many clients and friends ask WHY?  The short story is, it was either close the studio OR move to Club Fitness.  Now don’t misinterpret that Club Fitness was our last resort. It was a well-considered decision. Now here’s the full story.

The Steele Creek studio 5-year lease is up this month.  For about 6-8 months prior, I researched all the possible options to either close, move, or stay in Steele Creek, Lake Wylie, or even Fort Mill. Financially the business was barely breaking even. So after 5 years in in the same location it was time to close.  In business and in life, there is a balance of discernment between knowing when to let go and when to keep going.  In my heart I felt I would find a solution that would keep my family’s financials safe and continue to serve the Steele Creek area.  After all, I too am a Steele Creek resident of almost 20 years. The wellness of this community is personally & professionally important to me and our Synergy Team.  I couldn't let them down. If there’s one thing to know, I’m very resourceful and won’t let go without a whole hearted try when Spirit is the driving force.

Now, since our area is in high growth mode, commercial real estate has sky-rocketed.  A Commercial Real Estate Broker shared the leasing rates are look like downtown Charlotte rates. We could essentially lease a space in the Bank of America building downtown for about the same price as the Steele Creek area. Yikes! At this mid-life stage, my husband and I look at lower risk investments as you can understand we have 1 son in college and 2 more to enter in the next few years and retirement to think about. In addition, over the years of stumbling, learning, and growing as an entrepreneur I figured out some of the equation about what it takes for our type of business “small box” yoga studio to financially make it (story for another day). It was time to move on.

When the good fortune of being introduced to the owner of Club Fitness arrived, I was all ears.  (I really don’t believe in good fortune, it’s all about when you’re living “on purpose” the right people and opportunities will arrive without struggle.)  He and I were able to agree on a business partnership quickly and easily because we both knew it was the right thing.  We are the one thing his business is missing and they are the one thing we were missing. Perfect. As with any change, we expect growing pains, emotions to swing, loss of some clients, gaining new clients, successes, and failures.  However, at the end of the day when you’re living on purpose, authentic, and guided by both the heart and the mind, good things will come.

As yogi’s we learn that change allows us the opportunity to grow and re-discover the strengths and the goodness within.  Without opportunity we wouldn’t be able to move forward and flourish.

The great Socretes said “The secret of change is to focus all of your energy, not on fighting the old, but on building the new.”

Let's build the new! Thank you for being part of this journey!  See you on the mat.

Namaste,  Sara

p.s. Join us Saturday September 17th 8 am-1 pm for FREE Open House at Club Fitness Steele Creek ~ 11108 S. Tryon St Charlotte, NC ~  www.synergyyogawellness.com

Spring Soul Food Series

Soul Food Series

Are you ready to relieve stress, get inspired, and dive deep within to bring forth your true Self? The time is now!  We've been collaborating with several amazing guest presenters to offer you a workshop series called the Soul Food Series. Fuel for your Soul. During a time of heavy competition and performance expectations in the workplace, school, and athletics we're working harder and faster than we've ever had to in our lives. Then add in social media bombarding us with negative, fearful, and confusing information. It's enough to drive one crazy and we wonder why there's so much stress, disease, illness, arguing, and anger in the world.  It's time to initiate change. Claim your power, fix what's within first. It's time to feel good.

Our offerings during this series are for everyone to help you on the path. They're designed to take time for yourself and heal heart and soul so that you can present yourself to the world as a whole healthy grounded person. The world needs us to heal within so that we can Shift our own reactions, communication, thinking to create a more positive environment in our homes, schools, workplaces, and community. When we feel good emotionally and physically our thoughts about our selves are more compassionate, our communication with others becomes calm, objective, inspired, this then radiates out of our being. If we want peace in the world it starts in our hearts, peace within ourselves.  This workshop series is designed for you to be able to slow down and connect within, work towards healing, listening within, and step into your own power.  

Teachings for healing and connecting to your heart and intuition, should not be regarded as the gift of the few - they are the birthright of everyone on Earth. These abilities are latent within us all - intuition, healing, and empowerment development can occur through practices, such as yoga breathing, mediation, music, and mantra. 

Peel away the layers, get inspired, get connected, raise your vibration, and receive the fuel you need to Shine! Anchor the frequency of love for ourselves and the world. 

Join us on the mat!

Namaste,

Sara & The Synergy Yoga Team

SOUL FOOD SERIES SCHEDULE:
Book online www.synergyyogawellness.com under  Workshops

Book 3 classes at once and receive 10% off each (at the studio or over the phone).

Energy Flow with Sara & Denise:

Sara will guide us through a soulful flow class assisted by Jen along with meditation while Denise offers personal intuitive messages from the Divine for each participant.  These messages are positive & inspirational to help guide you on your path. http://denisepeters1.wix.com/denisepeters

March 12th 4 pm-5:45 pm Rock Hill

April 30th 4 pm-5:45 pm Steele Creek

$25 each / $30 day of

Prana Vinyasa Flow Yoga with LIVE Drumming with Carson & Joe:

Carson guides us a Prana Vinyasa Flow, an energetic, creative, full-spectrum approach to embodying the flow of yoga cultivated by Shiva Rea. Students of all levels are empowered to experience Prana - the universal source of breath, life-energy and conscious intelligence - as the navigating source of yoga practice and vital living. Accompannied by LIVE drumming by her husband Joe. www.sahajaspirit.com

April 3rd 2:30 pm-4 pm Rock Hill

$25 / $30 day of

Sound Soak with Beth:

Be prepared to get comfortable on your mat, and soak in the sounds of live blissful Harp music. A Sound Soak offers our bodies nourishing cellular alignment and relaxation, balancing both hemispheres of the brain. Historically, the harp has been a symbol of relief and comfort. No movement, all levels, all people. Feel free to bring your own cushions and blankets if desired. www.theharpwhisperer.com

March 20th 6 pm-7 pm Steele Creek

April 9th 5 pm-6 pm Rock Hill

$15 / $20 day of

Relax & Renew Harp and sound experience with Beth & Sara / Rita:

Our signature Relax & Renew class accompanied by Beth Brown playing live healing instruments such as the Harp, sacred drum, and her voice.  No yoga experience needed. www.theharpwhisperer.com

May 14th 5 pm-6:30 pm with Beth and Sara in Steele Creek

June 18th 5 pm-6:30 pm with Beth and Rita in Rock Hill

$25 / $30 day of

Create Space for Transformation

by Carolyn Adickes, RYT200 and Synergy Yoga Operations

Every new year, we're provided the opportunity to start fresh.  We set new intentions (or resolutions) and we face them head on with enthusiasm.  We make lists, agendas and spreadsheets, all in the hopes that these things will help us transform ourselves.  Within a month or two, we are exhausted because we're under the impression that it's our responsibility to do all the heavy lifting or transformation will not happen.  

While there's nothing wrong with lists or spreadsheets, these things will do no good if you don't first create space within yourself for transformation to occur.  

Transformation starts on the inside.  

"As far as inner transformation is concerned, there is nothing you can do about it. You cannot transform yourself, and you certainly cannot transform your partner or anybody else. All you can do is create a space for transformation to happen, for grace and love to enter." ~ Eckhart Tolle

Here are 5 tips to help you create space and begin your journey:

1. Be Present - As you move throughout your day, take time to really focus on the task at hand.  Whether it's driving the car, talking to a client or simply playing with your children.  Don't worry about what you need to pick up at the grocery store or what time the neighbors are coming over for dinner.  There is nothing you can do about them in that moment.  So, stop, take a breath and return to the present.
2. Meditate - Even five minutes a day to sit in a comfortable position and connect with your breath will allow your mind a chance to slow down, process the days events and create more space.    
3. Practice Yoga - The benefits to mind, body and spirit are endless.  But for anyone who has practiced yoga, you know that the moment we create space in our lives for our practice, our lives transform.  Even creating space within the body will allow us to go deeper into a posture.  Simply rolling out your mat at home and connecting with your body and breath is enough to get started.
4. Stay Positive - Your outlook has a profound impact on the life you live. There is always a silver lining.  Find that point of good and hold onto it.  
5. Be Kind to Yourself - The most important thing to remember as you work on achieving transformation is to be kind to yourself.  There are going to be days when you stumble or even fail.  Forgive yourself, pick yourself back up and try again.  No amount of angry words will change what has happened.  By stopping our negative self-talk, we are creating space for a kinder and gentler internal monologue.

See you on the Mat!

What the Duck?

A year's journey through loss, healing, and JOY

Life. Let's get real, sometimes it throws us curves, like the loss of a loved one, divorce, moving, loss of a pet, loss of a job, injury, etc. It’s important to our health to openly talk about the healing process. In reality, one day we will all experience loss and major change, if you haven’t already.  Life happened to our family in November 2014 when my mother unexpectedly passed away at 69 years old, her heart just stopped.

It’s documented there are at least 5 stages of grieving Anger, Denial, Bargaining, Depression, then finally Acceptance.  In a culture that values hard work, getting things done faster, quicker, with less help or no help, etc. it's difficult to imagine giving ourselves time to heal.   In my experience the stages of grieving didn't always show up in a neat perfect order or time frame.  They often showed up like when your 11 year old child shows up at your door in the morning and says he forgot to tell you he signed up to bring cookies for the class party today, while you're soaking wet getting out of the shower preparing for the biggest meeting of your career, while trying to make breakfast, and walk the dogs.

So not only did mom pass away then dad decided to sell their home, sell all her belongings and our childhood belongings, he moved further away into a new town, fell in love, and got married.  Add to this, our beloved dog of 11 years had to undergo emergency surgery otherwise he would die, then was diagnosed with cancer. AND get this, my doctor announced that some of my physical problems were due to peri-menopause starting. All this in under 9 months. Great, thanks Universe. Felt like I was sucker punched in the gut and it was time to "tap" out.  Yup, what the duck?  I was numb, couldn't think or see straight. Matter of fact I asked my husband recently what did we do last Thanksgiving. I literally have no memory of that day. The real journey began.  I decided to stop and face the work of grieving and healing head on.

In 1917 Sigmond Freud wrote “grieving is a natural process that should not be tampered with.” 

Through work with meditation, prayer, a great therapist, doctor, family, and friends, the way I've come to understand all of this is: grieving is a personal journey.  Everyone is different therefore, everyone’s journey through grieving will take a different amount of time, process, and course.  Don’t mess with it, you HAVE to let it happen to find freedom in your body, mind, and spirit. Give these tips a try:

1.   Let it out. Get the emotion out so it doesn’t get stuck in the physical body and perhaps manifest into illness.  Cry when you feel the urge, when anger rolls in go yell outside or punch a pillow. In the beginning stage of my grief, I went right back to work and stuffed the tears down until I had a panic attack.  Now, I cry if the urge hits.  I also learned that for the brain to process the grief, you have to talk about it and that will move it into the thinking part of the brain vs. feeling.

2.   Love. Surround yourself with positive people who support and love you.  Let them help you, they want to.  AND ask them to help.  Once I finally opened up to my husband, friends, and co-workers that I needed help they all joined in and continue to join in. Mornings when I'd wake up crying or shaking after having a dream of my mom, my sweet husband would jump back in bed and just hug me. The dreams no longer haunt.

3.  Breathe.  Try this for 5-10 rounds: Use nose breathing, breathe in slowly for a count of 4, hold the breath for 3 counts, exhale slowly 6 counts.  Every day when I wake up and go to sleep I place my hands over my heart and breathe in this way. Breathe in love exhale peace. Breathing is the one part of our nervous system that we have control of.

4.  Move. Get out and move your body, whatever you enjoy, walking, jogging, yoga, lift weights, zumba. (take it outside when you can) Also, notice if and when your body needs a break.  I got back into riding my bike during this time.  Getting on the bike on a beautiful day, pedaling down a hill with the wind and sun in your face, there's nothing like it. Pure freedom.

5.  Rest. Get a good night sleep, take days off.  I decided to modify my teaching and work schedule so I wasn't working 6-7 days a week and several nights a week.  Taking care of myself and being with family is number one and will always be.  Nothing is worth sacrificing your own health and well-being. Just like they say during the safety talks on an airplane, give yourself oxygen first.

6.   Fuel.  Fuel your body with good food.  During this time the brain and other organs need good nutrition to support getting through situational depression, etc.  I learned that loss can cause trauma, inflammation in the brain.  Drink lots of water, eat the healthy fats (like Avocado, coconut oil, etc), real foods.  Stay away from excess sugar and highly processed foods.

7.  Joy. Get a duck!  lol! This was my favorite part. Take time to PLAY and connect with what brings you JOY!  I took a trip to Arizona by myself to see one of my best friends, Tiffany, on the one year anniversary of mom's death.  First and foremost my goal was to create a new memory for this day and we sure accomplished that! We visited Sedona, Arizona, hiked 20 miles of the beautiful red rocks, ate great food, and laughed like a couple of 16 year olds.  While we were there, we bought these these little rubber ducks and took them everywhere with us!  During this trip I came into acceptance, mom was really gone and what a blessing I had to be raised by her.  I know she is with me, her heart is my heart.  I am the kind, loving, giving, patient, person today in large part because of her influence on my life.

If you can relate to this in anyway, take care of YOU and don’t hesitate to connect with your doctor or other health care professional for support.  Grieving has no expiration date.  Through this journey of healing, a huge weight has been lifted, my heart is lighter, There is beauty in loss in that that grief is evidence of love. What a blessing to have loved, be loved, and to love.  As I approach 2016, deeper, brighter, and heart full of joy I know I will no longer rush, push, force, or struggle through situations.  I will honor what is presented in my path, take care, and connect with joy.

Namaste and Happiest of  Holidays to all!  Now go hug your mom and find a duck!
Sara Cain-da Costa (Thank you Tiffany for being part of this journey! Love you!)

Three Simple Steps for finding Gratitude

Tis’ the season to reflect on what we’re grateful for.  Acknowledging gratitude about yourself, your life, people, and things around can cultivate a healthier and happier outlook for your own well-being. What a concept to actually put this into play all year long.

We’re constantly bombarded with what’s going wrong in the world and perhaps even hear what other people perceive what’s wrong with us.  And true it gets more challenging because life happens, right? Challenging situations can arrive, divorce, family member is ill, etc.  However, when gratitude is cultivated as a regular part of life, you realize that pain and joy are just part of the mysterious whole. It IS possible to rejoice that amidst life suffering there exists joy.

Here are 3 simple steps finding gratitude daily:

1.  Keep a gratitude journal.   Wake up each morning, take a few deep breaths, write down 1-3 things you are grateful for, and say them out loud.  Researchers show this helps you become more optimistic and feel better about life.

2.  Say Thank you.  It’s that simple.  Say it to everyone you come into contact with include to yourself for what you have.  For example, each time I work in one of my yoga studios, I quietly say in my mind “thank you”.  Studies show saying thank you also improves personal and business relationships.  Taking time to express gratitude for your partner enhances positive feelings towards the other person and can open the door of communication.  In the workplace, managers who thank their employees regularly typically perform better and are happier.

3.  Pray and/or Meditate.  Sometimes this can be as simple as sitting down, closing your eyes and say this with in sync with breath… Breathe in peace, exhale gratitude.

Let’s create a shift and take these simple steps for seeing the good each day no matter what.

Namaste and Thank you!
Sara

See the Good

How many times in life you've been hurt by someone you trust or someone close to you?  It's hard when we don't understand someone's actions: apparently contradictory or over the top angry, distant, aggressive, hurtful, etc.  Makes you think whether you have really known someone.  Many times our reaction will mirror what we receive, things escalate quickly and over time we eventually disconnect.  What you do and how you react in those situations can determine the outcome of a marriage, friendship, working relationship, relationship with our children, etc.

I don't remember how it all started but today I consciously choose to believe people are good.  I do that as far as I can remember.  I'm always trying to understand the reason why someone is behaving in a certain way that seem incompatible with a situation or my expectation.  I tend to believe there is always something else going on that while may not justify the behavior will at least explain it.

I have a great friend who for a period of time seemed distant and uninterested in cultivating our relationship.  In the beginning I thought giving space to my ego: "I'm not calling him anymore.  If he's interested in the relationship he has to initiate the contact going forward.  It can't be always me.  I have other things to do and can't afford to invest that much time in an unilateral relationship".  Eventually I paused and chose to take a simple step: ask.  I insisted a few more times and then explained how I was feeling.  I asked what was the reason he was behaving that way.  I found out he was having serious family problems.

Most of the times we don't want to ask because we think it's all about us.  Many times we believe we are the center of the universe and it's all about us.  We should not go the extra step, it's the other person's turn.  That way we miss opportunities to keep relationships and sometimes even help other people.

I've been in the opposite side, where I was the one behaving in ways my friends, or spouse would not understand: "what is wrong with you?" some would ask.  That's when I also found out many times people don't have it clear.  They don't know they are behaving in a certain way and when asked they don't know why they are doing it.  There are many things that affect the way we react in a given moment that sometimes we can't even connect the dots.  How many times I reacted in exact opposing ways to the same situation.  An easy example is my relationship with my kids.  There are times they will do something that will really tick me off.  I get angry and sometimes end up regretting the way I reacted.  Another time they do the exact same thing and I react like a Tibetan monk: master of patience and wisdom.  Why?

Every time I have composure to stop and think through my reaction I end up being able to trace the cause.  I'm running late to do something, or hungry, or it's something that is unresolved at work I didn't consciously realized was still in the back of my mind, etc.  Yes, we are not perfect.  If we don't give a second chance to each other imperfections it's difficult if not impossible to build and maintain relationships.

That's why I choose to believe people are good and there is something that can clearly justify a behavior we can't immediately understand.  Making assumptions is a very dangerous approach.  Our assumptions can be far from reality.  It's easy to make assumptions than spend the time talking, after all we are sometimes hurt or irritated by someone's behavior.  However, in many occasions it's worth it.  Take the time.  There may be cases where it is how it feels.  Not always it will work out.  However, it's better to be certain than lose someone you love.

Namaste
Vinicius

PS. Like us on Facebook

Vinicius da Costa has almost 46 years of experience in life ;-), teaches at and helps building Synergy Yoga & Wellness into a place you feel good and welcomed to grow your yoga journey.

Relax, Nothing Is Under Control

I have heard many times of people who get lost when faced with a major life changing event.  I have felt myself that way many times.  In all cases I eventually found myself, which gives me confidence I can consistently overcome it.  Nonetheless, when it happens it’s painful.

That feeling of emptiness in your chest, lack of motivation to do even the things you like, wanting to stay quiet and isolated, sadness and no direction to go.  How to get out of it?

(Side note: that’s a perfect time to write a story.  The suffering is a greatly inspiring tool to write something deep and dramatic).

I observe this very often when people retire or are let go, in empty nesters, in broken relationships, when one is living someone else’s dreams, etc.  The common place in all those situations is a temporary lack of a meaningful goal in life.

I’ll share my own recent story as an example.  For half of my life I dedicated myself to create a family and be able to give them a solid foundation that would make our lives better.  This was such a powerful intent that any sacrifice seemed minor.  Moving away from my parents and siblings, my culture and everything else I had was somewhat easy.  I did everything that I deemed required to support that goal.

Then, without much notice my marriage was over, my kids taken away from my daily life.  All of a sudden all the sacrifice that seemed minor before became a big question mark.  I was stuck in a place with no family.  My kids were away, my mother and siblings much farther away.  The natural question in my mind was: what do a do now?  All the things I was doing were in support to a goal that no longer existed.  That’s why everything felt empty.  The goal is what fills our hearts.  Once it’s over the only thing that remains is the empty skeleton we built around to support it.

The only solution is to find a new meaningful goal.  The trick is that during a period of time we will long for that lost goal that was filling our hearts, providing motivation to our brains and energy to our bodies.  You take that away and it will work as a power switch.  It will shut down everything else.

What can I do to change that situation?

In the beginning we will only see all the reasons why we can’t change.  Over time you start to find little things here and there that will try to spark the fire within.  Similar to a car engine that doesn’t run for a long time those small sparks may not get it going.  Like the dormant car engine there will be some care required for the spark to get it rolling: cleaning, oil, battery, fuel.  That’s where you must take control.

Sparks are free and happen all the time around you.  Prepare to leverage them:

1. Care for your visual: my grandma always told us to look nice, clean and well dressed.  She said it was even more important when we were not feeling good.  The act of taking care of your look and the visual cues coming from it will re-energize you.  She was right.
2. Do more of the things that make you feel good: think about those things that every time you do you feel better.  One rule applies though: they must be healthy!  Many times they are the simplest things like going to the movies, calling a friend, yoga, dancing, listening to music, etc.
3. Do less of the things you don’t like: or even stop them completely if possible.  There are many things we don’t like that we can’t stop but we can definitely reduce or plan to reduce.
4. Care for your body: stay active, move, eat well.
5. Care for your mind and spirit: pray and meditate.  Be patient with yourself.  Do yoga, which will take care of body, mind and spirit at the same time.

These 5 steps will get you ready to your next big thing.  When you least expect you’ll start noticing all these opportunities around you.  Your engine will be ready and these sparks will make it roll.  From there just enjoy the ride again.

As for me, life gave me Sara, my wife and soul mate, a great stepson, awesome extended family, and a new home.  I stay as close to my kids as humanly possible, trying to learn there are things I'll never control.  As I read the other day "Relax, nothing is under control".

Namaste
Vinicius

PS. Like us on Facebook

Vinicius da Costa has almost 46 years of experience in life ;-), teaches at and helps building Synergy Yoga & Wellness into a place you feel good and welcomed to grow your yoga journey.

How did I get rid of all problems in my life

Hints: I didn't completely yet but getting there.  Yoga in its full teachings has a lot to do with my journey to be free of problems.

During my almost 46 years of life experience I realized something critical.  No matter how perfect my life was at a certain time, one thing always happened: a problem would eventually come up.  Can you relate to that?  You are cruising in peace and happiness, you are growing in your job, your kids are doing great in school, your family is healthy, you reconciled with your parents after a long time, your sister finally got a job and left your house, etc, and all of a sudden, out of nowhere you get big news: your spouse talks about divorce, someone close to you was diagnosed with some disease you haven't heard of, your company is acquired and you lose your job, you find drugs in your kid's room, one of your parents passes away or anything else in a multitude of bad things that can potentially happen to us.

Yes, I thought: "No matter how perfect my life seems to be, something negative will come up".  And that thought was exactly what triggered my journey to find a resolution.  I broke that idea down and a single word stood out from the rest.  Guess which one was it?  Negative.

That was my break through, my a-ha moment.  As I looked back in my life I was able to identify a trend.  There was a close relation between how badly the problem affected my life to how negative I perceived it to be.  If I thought that my life was going to be critically affected, my life ended up being critically affected.  When I thought I was going to be able to recover quickly, I recovered quickly.  The outcome was greatly impacted by the way I thought about it.  So the solution was easy, right?  See everything in a positive way!  Well, no.  It is not that simple.  I mean, that's the idea, however, it's easier said than done.  Some problems are really bad and can't be underestimated.  But in the end it does matter how you look into it.

I was always a very anxious person.  The fact I was constantly expecting a problem to come up made me very apprehensive, and the actual problem made me depressed.  So I decided to find a solution.  I came to yoga because of that and some other reasons, and a few yoga concepts helped me to change my view of the situation:

1. Breathe - it's amazing how shallow and short our breathing becomes when we face problems.  That triggers a "panic" reaction in our body and mind to do something immediate.  It's there to (or try to) save us from a bear in the forest, but unfortunately in the modern world we can't just run from all our problems (as much as we wish we did many times).  Problems have this stubborn way to find us again because no matter how much we run it's in our mind.  Changing scenery does help though but that's a topic for another post.  So, just breathing properly takes away a lot of the intensity of the problem.  Trust me.  It does sound too simple and it is.  Think about it.  Breathing is the source of life.  The way we do it has major impacts in the way we live.
2. Stay in the moment - anticipation and overthinking has a lot to do with how big the problem becomes in our mind.  Another great learning in my journey was that no matter how big the problem was there was always a solution and an end.  The anxiety and depression caused by the problem made it bigger than it actually was.  Some problems are already big enough so you don't want to make them even bigger.  Meditation and asanas helped me focus on the moment and see the problem under different lenses.

Honestly, I still have problems.  I now look into them as an opportunity.  Breathing and staying in the moment helped me see them that way.  I know bad things will happen.  I also know they will go away.  I'll look into them as a way to grow personally and will jump into them head on.  This doesn't mean I don't suffer, but make it more bearable and reduce the length of it.

I know I can't oversimplify or underestimate other people's problems.  I know there are situations that would be unbearable.  Reducing the stress of the other ones will at least keep me strong to face them.

Try this.  Find a comfortable and quiet place.  Take a long deep breathe, hold for a second and then exhale slowly.  Exhale twice as long as your inhale.  Keep going slower every time.  Close your eyes and travel to a place that is naturally peaceful for you: a beautiful and warm beach at sunrise, or the mountains.  Stay there and breathe.  If your problem tries to come back to your mind, don't wrestle it.  Allow it to fly away.  As you come back, notice how strong you are to face the problem.  You are stronger than you think.  Trust me.

Namaste
Vinicius

Vinicius da Costa has almost 46 years of experience in life ;-), teaches at and helps building Synergy Yoga & Wellness into a place you feel good and welcomed to grow your yoga journey.

Building a Yoga Foundation

Have you ever wondered why Synergy Yoga named its beginner yoga classes Foundations?  Whether you like the name or not, or don’t care one way or another, the Foundations name was by design.

The main reason that we (the owners of Synergy and those of us teachers who happened to be present for this discussion) came up with the Foundations name is that in yoga, the foundation or base of the pose, is the most important aspect of your pose besides the breath.  As I tell my students, if the foundation of your house is lopsided, and you try to build your house atop a crooked foundation, your structure will be unstable.  Likewise, if you build your yoga pose upon an unsound foundation, your pose will be unstable.  We’re taught as teachers when we see a student that looks “off” in the pose to “check their foundation first.”  Often the foundation is all that needs to be corrected, and the pose then corrects itself.

Foundation can refer to the base of the pose, or to the base of the practice itself.  It’s important to build a strong foundation for your yoga practice, through the basics in yoga—breathing, alignment, and basic standing and seated postures—before you try more advanced postures.  This is not to hold you back or to make you feel bad about yourself.  Quite the opposite!  It’s important to build the strength and the stamina in the body and the integrity in the base poses first, before moving on to more advanced asanas so you’ll feel confident when you’re ready to attempt them.  Sure, you still may have fear when you go upside down, but at least you’ll know your shoulders and core strength are strong enough to keep you up.  More importantly, it’s to keep you safe!  If you attempt a headstand, for instance, when your neck, shoulder and abdominal muscles aren’t strong enough, you risk serious injury.

Yoga is very different than other physical practices we do.  It’s not like football or tennis or other competitive sports.  And it’s different than our working environment where competition is the norm.   So it’s hard to come to our mats and turn all that off.  We’re very driven by our minds and by our egos, and we want to perform well.  We’re used to competing, and to winning.  (Flash of Charlie Sheen, “Winning!”)  In fact, we’re so driven in our society to “win” or “not fail” that for some people it’s hard to admit they’re beginners.  I have found in my 10 years of teaching that many new students would rather jump into intermediate classes and risk injury than be labeled a beginner.  So, just for a moment, go inward and notice if being a beginner in something — whether it’s yoga or something else — makes you feel somehow, “less than”?

Now take a deep breath in through the nose, and then exhale through the mouth and let it all go.  Let out that need to win.  Let go of that feeling of being less than.  Let go of that fear of failing.  Yoga gives us permission to let go.  Does that mean you can’t work to be better in your yoga practice!  Of course not!  We celebrate your effort!  And we celebrate your successes!  You can too!  Yoga just asks us not to get attached to them.  

Every single day you come to your mat is a different day.  And really, every single moment you’re on your mat is a different moment, so how can you expect it to be like the moment before?  Let each moment be a new exploration of your body, your breath and your practice.  Don’t be in a hurry to “get” the pose.  Enjoy the small victories—the mastering the breath; being able to balance longer on one leg in Tree pose; the getting a little deeper in a forward bend; suddenly finding your heels on the ground in Downward Facing Dog; or your hips on the floor in Hero pose.  Maybe you notice you don’t fly off the handle as much when someone provokes you?  This too is marker of progress in your yoga practice.  If you remember the journey is as important (and as much fun) as the destination you’ll enjoy the practice so much more!  

Namaste.

Barbara

Barbara James is ERYT-200, RYT-500 ceritified, Experienced Registered Yoga Teacher at Synergy Yoga & Wellness.