Category: Blog

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Personalized Yoga Vancouver: Ditch the Group Class & Find Your Flow

Vancouver is a buzzing Canadian city with an energetic yoga scene.  From bustling studios downtown, to serene community centres in residential neighbourhoods, apparently there’s a class for everyone. But as a yoga teacher, I began to notice a gap – a need for something more personalized, more tailored, and ultimately, more effective. That’s why I decided to shift my focus to one-on-one private yoga lessons exclusively.

The Limitations of the “Cookie-Cutter” Vancouver Yoga Class

Let’s face it group yoga classes are designed to cater to the masses, which means they can’t possibly address the unique needs and limitations of every individual. I saw students struggling to keep up, feeling lost in crowded classes, and sometimes even risking injury by pushing themselves beyond their comfort zones.

Inclusivity and Individual Attention

The reality is that yoga in Vancouver should be accessible to everyone, regardless of fitness level, experience, or physical challenges.  This sparked a desire in me to create a more inclusive and supportive environment where everyone can feel comfortable and empowered.  This is the foundation for my private Vancouver yoga studio, nestled in the heart of the South Granville neighbourhood.  

Returning to the Roots of Yoga

Traditionally, yoga was taught in a one-on-one setting, fostering a deep connection between teacher and student. This allowed for personalized instruction, with specific poses and breathing techniques prescribed to individual needs. A return to this traditional approach for me is to create a space where I truly connect with my students and guide them on their unique yoga journeys.

An Unparalleled Personalized Yoga Experience in Vancouver

Now with over 20 years of yoga teaching experience, my goal is simple: to offer my students an unparalleled personalized yoga experience.  By working together in private sessions, we can delve deeper into specific needs and goals by tailoring each session to your unique body, ensuring a safe, effective, and transformative practice.

Discover the benefits of private yoga; perfect for beginners, seniors, or those seeking injury recovery. Book your one-on-one yoga session today! Let’s embark on this journey together.


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Yoga for Hormonal Balance: Supporting Your Hormones Naturally

Hormones play a vital role in regulating numerous bodily functions, influencing everything from mood and energy levels to fertility and sleep. For women, hormonal fluctuations are a natural and ongoing process throughout life. Yoga offers a holistic approach that supports this delicate system, promoting balance and vitality at all life stages.

Here are four ways yoga may support hormonal health:

1. Stress Modulation: Calming the Cortisol Response

Chronic stress can disrupt hormonal balance by triggering the release of cortisol, which may influence other hormones like estrogen and progesterone. Yoga, with its emphasis on breath work (pranayama), and mindful movement (asana), is recognized for its stress-reducing effects. Yoga practices help to modulate the nervous system’s response to stress, potentially contributing to healthier cortisol levels and a greater sense of well-being. This can be particularly beneficial during times of heightened stress, premenstrual syndrome (PMS), pregnancy, perimenopause, and menopause.

2. Supporting Healthy Circulation: Nourishing the Endocrine System

Optimal blood flow is essential for delivering oxygen and nutrients to all bodily systems, including the endocrine glands responsible for hormone production. Yoga postures, particularly inversions and twists, may help to stimulate circulation, potentially improving blood flow to these vital areas. This enhanced circulation supports optimal glandular function and hormonal balance. The endocrine system, a collection of glands that produce hormones that regulate metabolism, sleep, and mood, relies on proper blood flow.

3. Parasympathetic Nervous System Activation: Promoting Hormonal Regulation

The nervous system and endocrine system are closely connected, and by calming the nervous system, you can positively affect the endocrine system. The parasympathetic nervous system, the “rest and digest” system, is crucial for hormonal regulation. Yoga practices, especially restorative poses and deep breathing exercises, activate this system, counteracting the effects of the “fight or flight” response. This shift promotes relaxation, reduces stress hormones, and allows the body to focus on essential automatic functions like hormone production and regulation.

4. Targeted Yoga Poses: Supporting Glandular Areas

Certain yoga poses may help to stimulate specific glandular areas:

  • Thyroid and Parathyroid: Shoulder stand, bridge pose, and fish pose help to stimulate the throat area, which plays a role in regulating metabolism.
  • Ovaries and Uterus: Hip-opening poses like butterfly pose, frog pose, and goddess pose helps to improve blood flow and energy to the pelvic region.
  • Adrenal Glands: Child’s pose, gentle twists, and back bends help to calm the adrenal glands, potentially reducing cortisol production.

A regular yoga practice may empower your body to navigate hormonal fluctuations with greater ease. To enhance your practice, consider tracking your progress by journaling about your mood and energy levels before and after yoga sessions. Exploring online yoga classes, books, or workshops focused on hormonal balance.

For more information and to book a private yoga lesson, contact Annette.

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5 Things to Consider When Purchasing a Yoga Mat

Are you looking to buy your own yoga mat and don’t know where to start? There are so many different types to choose from that it can be hard to know which mat is best. Consider these top 5 qualities when purchasing your new yoga mat.

1. Traction – What style of yoga do you practice and what is your personal preference? A mat with traction is important but you also want to be comfortable when flowing through standing postures. Texture determines the traction and for some practices a rougher mat is ideal while other styles a smoother mat is preferred.

2. Eco-friendly – Eco-friendly mats are important for the environment and important for your health. Cheaper plastic mats are toxic and have a negative impact on the environment as well as our bodies.  Look for companies that offer a variety of eco-friendly yoga mats made out of renewable resources and natural fibres.

3.  Thickness – Thickness in a mat depends on your body type and the style of yoga you’re practicing. A thicker mat is ideal for students who practice yin yoga, restorative yoga, or have joint pain.  A thinner mat is ideal for flow and power yoga styles with lots of standing and balancing postures. A thin mat is also great for yoga on the go!

4.  Durability – You always want a high-quality mat that will last a long time.  While cheap plastic mats do last a long time because they are made with synthetic materials, a high-quality more expensive mat is worth the investment and will last for years.

5. Sticky vs. Slippery – Safety first! A stickier mat is preferred as it ensures your alignment is correct while protecting you from injuries.

In your search for a new yoga mat I hope you find one that suits you, will last for many years, and is safe for you and our precious planet. Share your go-to yoga mat in the comments, would love to hear your faves!

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5 Yoga Tips for Golf

As autumn approaches and your golf season wraps up it’s a perfect opportunity to cross-train.  Training in more than one discipline will improve fitness and performance, especially in the game of golf.  Practicing yoga and playing golf have many principles in common; they both require fluid movement and flexibility, rotation, focus and concentration, core-strength, and proper breathing.  Read on to learn how practicing yoga can improve your game next spring.

Fluid Movement + Flexibility

The golf swing requires your body and mind to work as a team. This movement demands twisting, rotating, and swinging in one smooth fluid sweep.  A perfect swing requires tightening and lengthening of your muscles at the same time, just in the same way as a yoga posture requires tightening and lengthening simultaneously to achieve balance, strength, and flexibility.   I call this lengthening and strengthening.  By training your body to stretch a muscle while engaging it you’ll have that much more control and range of motion in your swing.

Rotation

The range of motion needed to drive the ball is similar to yoga-twisting postures that require multiple muscles to activate simultaneously. By incorporating poses that work several different muscle groups, and encouraging the trunk of your body to move in this way, you’ll see an increase in your rotational range of motion.  More range of motion equals a stronger swing.   You’ll also be conditioning your muscle memory so that when it’s time to swing in the spring your body will remember the twist intuitively.

Focus + Concentration

When you’re in the present moment and your eyes are focused on the ball your swing will be a success. Yoga teaches us about pratyahara, or sense withdrawal, dharana, or concentration through meditation, and the drishti, or focused gaze.  When practicing these principles in yoga, all other distractions are cleared out and the focus is only on the gaze or focal point. Practicing over time trains the brain to develop focus and concentration on command so that when you’re ready to swing you can drop into that meditative state, focus on your drishti point (the ball), and drive it clear to the hole.

Transverse Abdominal Strength

By strengthening your transverse abdominals you’ll take your golf swing to the next level. These deep muscles are like a corset around your mid-line and are the closest muscles to your organs in the abdomen.  In yoga the technique uddiyana bandha is practiced to strengthen these deep muscles and it means ‘upward fly of the abdominals’.  This upward and inward pull is essential in challenging yoga postures as it supports your lower back and draws the pelvis into correct posture.  Through yoga you’ll have trained these deep muscles to contract and transfer that extra power into your drive.

Breathing

Executing a successful golf swing requires an inner calm and relaxed body. The breath is a vehicle to access and have control over the unconscious nervous system.  When your breathing is steady and controlled the nervous system is calm and function is heightened.  Breathing exercises are practiced in yoga to improve respiration and to control our inner state.  With practice you can use your breath to keep yourself calm and focused during your game.  When the breath is held during your swing it will result in a weak, rigid, unfocused drive.  If you take a deep inhale as you pull back and a strong exhale during your swing you’ll be stronger, smoother, and more explosive in your movements.

 

Contact Annette to set up your private yoga lesson to improve your game

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What Is Meditation All About Anyway?

Mindfulness and meditation are widely promoted for having healing powers and enhancing overall wellbeing, but how does one ‘empty’ the mind? What is the purpose and the benefits of meditating? And who has time to meditate? These are common questions I answer from curious students feeling overwhelmed about embarking on a meditation practice. With over-stimulated brains and fast-paced lifestyles taking the time and attention to sit and do ‘nothing’ seems like a daunting task. But it doesn’t have to be, read on to learn how.

Why practice meditation?
Meditating trains you to be in control of your inner state. With practice and diligence you can control your heart rate, breathing, thoughts, and energy flow. It’s all about creating more space for your brain to generate new thought forms and new brain waves to circulate. By quieting the monotonous chatter and focusing on your breath you are training the inner self (mind and nervous system) to be still and peaceful.

Meditation is filling the mind with focus and concentration
There is a common misunderstanding that meditation is about ‘emptying’ the mind or doing ‘nothing’ but it’s actually quite the opposite. Meditation is filling the mind with focus and concentration. When the mind is trained to focus and concentrate, the day to day emotional ups and downs are easy to navigate. When unexpected chaos ensues the inner self will be trained and ready to face it without activating the stress response. When we are in a place of calm and peace it is impossible to activate the fight/flight nervous system which is responsible for creating stress, disease, hyper tension, and anxiety. Meditation becomes an empowering and invaluable life tool. We cannot control a lot of things that happen around us, but we can control our inner state and our response to circumstances.

Meditation works by heightening the function of all your systems
Think of practicing meditation as putting your brain and energy system through boot camp. By training your mind to clear out the distractions, quiet the noise, and focus on the task at hand you’ll be activating your rest/digest nervous system (the parasympathetic nervous system) which is responsible for internal autonomic functions. By training your inner self you’ll be able to soar through difficult situations without activating your fight/flight system (sympathetic nervous system) which interferes with digestion, immunity, sleep, and reproduction. Meditation works by heightening the function of all your systems and therefore supporting a healthy whole person. Your brain’s health is similar to the health of all your other organs. When organs are abused with toxins, like processed foods and chemicals, the negative repercussions are disease and hypertension among other side effects. Similarly, when the brain is bogged down with unhealthy thought patterns such as worrying, negative self-talk, and repetitive thought patterns, the result is unnecessary stress, high blood pressure, anxiety, sleeplessness, and fatigue. By being proactive and giving your mind exercise and a break from the noise you can start to create a sanctuary of space and calm.

I don’t have time to meditate
A little goes a long way. You don’t have to sit under a tree in lotus pose for hours waiting for enlightenment in order to reap the benefits of meditation. Start with baby steps and think quality over quantity. Once a day set a timer for 3 minutes, turn off your devices or put them in a closed room, and lay down or sit and focus on your breath. Or try one of the meditations below. If sitting by yourself with no guidance is problematic there are free meditations out there, just search “3 minute meditations”. After a week try for 4 minutes…then 5 minutes, and so on. Eventually you’ll find the right length of time for you to feel refreshed and grounded.

Once the mind is trained it doesn’t take long to get to that calm and grounded place. Eventually you can take a deep breath, remember the feeling, and instil that feeling in your nervous system. When you get to this level it becomes who you are not just something that you do. For instance when you’re stuck in traffic and it’s really irritating, you can choose to sit relaxed and focus on your breathing rather than triggering your fight/flight system with toxic anger and road rage. You can use those everyday moments to teach and train your inner self rather than activating a stress response.

How do I start a meditation practice?
There are many styles of meditation and you have to find what works for you. Remember the key is to fill your mind with focus. Think about how you learn best; are you a visual person? Or are you better at feeling sensations such as the breath? Do you feel more relaxed sitting or laying down? Here are 3 basic meditations to get you started.

Meditation for the Visual Learner
Sit or lay down comfortably and visualize a sequence of colours. I like to use the chakra colours in order – red, orange, yellow, green, blue, purple, white. Or pick a colour scheme that works for you. Cycle through your colour scheme spending a few minutes focusing on the colour and feeling the vibration of that colour in your body. After you’ve cycled through your colours start to notice where your mind is and what you notice in your body. How do you feel? By focusing on the colour at hand you are clearing space in your brain by blocking out everything else that is usually running around in your head. The body and mind become one and eventually with practice the nervous system can drop into this state at your own will whenever you need to feel calm and peace. Here is a guided 12 minute colour meditation on youtube.

Meditation for the Feeling/Sensing Learner
Sit or lay down comfortably and observe your breath and how it is moving in and out.  Start to control the breath slowly and gently by directing the breath into your belly for a minute.  Then direct the breath into your ribcage for a minute, then into your head/brain for a minute.  Now try to breathe into all 3 parts simultaneously for a minute – belly, ribs, head.  Notice where your thoughts are and the stillness and grounding affects of this practice.  Build up to 5 minutes on each area for a 20 minute meditation.
Meditation for the Audible Learner
Sit or lay down comfortably and listen to classical music through headphones.  Tune into every note, every instrument, and every sound.  When the song is finished tune into your body and notice how peaceful and present you can be.  Notice the difference between being in the music and being in the silence.  Explore how relaxed you can become simply by tuning in and bringing all your attention to sound.
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FAQ’s – What To Expect In Your Session

Who can take private lessons?

Anyone!  Annette has taught all ages from 3 years to 85 years old.  The beauty of a private session is the class is catered to your age, gender, limitations, and goals. It’s a co-creative experience and together we come up with the best treatment plan for you.  Annette works with all levels 1-on-1, with couple’s, and with families.

What are the benefits of a private lesson?

-Working at your own pace makes for an injury-free practice.

-You’ll see results faster by focusing on what you need by creating a goal specific class.

-Convenient scheduling that fits your lifestyle.

-Having the security of a teacher supervising your alignment and technique.

-Respecting your beliefs by omitting any spiritual/religious references and focusing on the mind-body connection.

-The privacy of practicing yoga alone and not having the intimidation of a group mentality.

What is a private yoga lesson like?

The session is all about you.  We start with a debrief outlining our focus for the session.  Based on your needs we’ll begin with guided warm ups, tailored postures, and breathing techniques.  At the end of your session a guided meditation will bring you into a deep healing state (savasana) for 5-10 minutes.

What is an energy healing treatment like?

We initiate your body’s wisdom to heal by answering reflection questions before your session.  When you arrive to the studio we sit down, debrief your answers, and set the focus.  The session continues with a grounding meditation to open the flow of your energy body.  Then you’ll be reclined on a healing table (clothed) for the bio-field work.  In closing your feedback is discussed, homework is assigned, and an affirmation is chosen to take home with you.

You’ll receive an email follow up with a summary of your session and home work reminders.

What do I wear?

Yoga is traditionally done in bare feet, if you prefer to wear your socks that’s no problem.  Take off your jewellery/watch and wear comfortable clothing.  Athletic pants or long shorts and a longer shirt are most comfortable because they don’t ride up your back when moving.

For a healing treatment you can wear whatever you feel comfortable in.

What is the studio etiquette?

Don’t eat before your class, or try to have a light snack well before, and hydrate by having a glass of water a few hours before your session.  Refrain from wearing perfume, cologne, and hand/foot cream as it will interfere with your steadiness on the mat.  Take your shoes off at the door, you can wear socks or barefoot to practice.

How do I book a session?

Annette strives to accommodate your schedule, all bookings are done through email annette@annettebailey.ca

How can I pay?

Cash, check, or email transfer is accepted at the end of your session.  If you are having multiple sessions a month you will receive an invoice at the end of the month.  For session rates email annette@annettebailey.ca

What are Virtual Private Yoga lessons?

Enjoy a private yoga lesson anywhere!  All you need is FaceTime or Zoom, an internet connection, and a laptop, smart phone, or tablet.  The comfort of practicing yoga in your home, with your family and pets, is an amazing experience!

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Pain – Friend or Foe?

We all hate pain, but what if we approached pain differently by considering it as an old and knowledgeable friend?  Your body is your oldest companion, the one that knows you best and has been there through all the good times and the bad times.  If we treat our old pal like a sacred temple that we grow up in, then we would honor the messages it sends us. Pain is the messenger that signifies our nervous system that there is a problem.  These problems are energy disturbances and when we ignore messages our body screams even louder trying to get our attention.

So why do we ignore these signals? It’s natural to avoid something that doesn’t feel good. Naturally we follow the path of least resistance and pain is altogether uncomfortable and exhausting.  It’s just easier to not feel than to feel.  However when we ignore these cues and pain is left unattended to, it turns into chronic pain and chronic pain eventually turns into disease.  Dis-ease can be defined as lack of ease in the body or a disturbance in the energy flow.

In yoga this vital energy flow is called Prana and in Asian traditions it’s called Ch’i or Qi.  This life force is described as a flowing river and when rocks and debris get thrown into our river it gets clogged up. These clogs are referred to as energy blocks and energy depletion.  When our energy is blocked or depleted it cannot flow freely to nourish organs, bones, and tissue.  When our body does not get the oxygen and circulation it needs to maintain homeostasis, pain signals are sent out via the nervous system.

So where did the rocks and debris come from?  Body, mind, and spirit are intertwined and connected energetically and with that every single thing that has ever happened to you, positive or negative, shows up somewhere in your body.  If we ignore emotions and feelings and stuff them down in order not to feel, they inevitably fester into deep energetic wounds.

How do we keep our river free flowing?  For starters we need to listen and become aware of what we are experiencing in our body from moment to moment.  Acknowledging both positive and negative feelings brings awareness to energy disturbances before they become chronic.  By addressing the physical feelings we in turn process the emotions and thoughts that are intertwined within.  With awareness, patience, and loving kindness, we have the ability to clear the rocks and debris to maintain our free flowing river.

The next step is to take action on what you notice.  Ask yourself; am I tensing my body? If the answer is yes, then look at where and why you are tensing.  Is it in response to something you’re looking at?  Something you’re listening to?

Once you notice what you’re noticing you are empowered to break old habits and reverse the negative affects.  Self-care is key in this process; yoga, energy healing, a relaxing bath, walking in nature, are all positive self-care techniques to release and reverse the negative affects of stress and tension.

When you’ve changed the old patterns you can start to be proactive by not allowing them to resurface.  Pain signals become an old friend tapping you on the shoulder to remind you it’s time to pay attention.  Eventually you will notice the signal from your nervous system immediately and take proactive action before the pain arises.  Every case is unique and pain levels are varying, however if pain is approached as a friend that is signaling to you that something needs to be addressed you can lessen your pain and give the intelligence of your body the chance to heal on it’s own.

 

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Reconnect With Your Partner

Overall happiness and wellbeing can be measured at a physical and mental level, but what about at a soul level?  By soul level I am referring to the part of you that does not include physical, sexual, material, or intellectual aspects.  This metaphysical part of your higher self lives in your energetic body.

We exercise the physical body with activity and the mental brain with knowledge, but what about the soul?  Your spiritual self is exercised by connecting to higher states of consciousness and reconnecting to your inner supreme being.  The energetic self can be accessed through a variety of positive ways including; meditation, Yoga, music, deep relaxation, and Integrative Energy Healing.

Connecting with a person and sharing spiritual values in life is a sacred bond. Unfortunately relationships become blocked, depleted, and isolated when the stress of everyday life interferes.  Tolerance for one another may dwindle as your connection on a deeper level is compromised by distractions such as work, social life, and finances. Participating in something positive and healthy as a couple is the foundation to living a relaxed and content life with your partner.

In an Integrative Energy Healing session with your partner you both will experience connecting with one another in a new and positive way.  This connection is divine, mystical, and difficult to describe with the limitations of language.  To understand it you must experience it deeply.  Connection with your partner on a soul level will replenish and feed your relationship the nutrients it needs to continue to grow into the future.

What to expect in your session:

For the Integrative Energy Healing session with your partner we start with a meditation facing each other and seated in chairs.  By clearing and charging your own energy field first you’ll be ready to deeply connect with your partner.  Next you’ll learn how to connect with your partner on an energetic level by practicing giving and receiving energy.  After providing feedback to your partner and debriefing with each other on what you both experienced, you’ll be guided into a deep relaxation (Savasana) reclined on a yoga mat and tucked in together with cozy blankets.  You’ll leave the experience feeling connected and relaxed with tools to continue your soul level connection at home together.

For the Couples Yoga session you’ll practice the postures both on your own and together in a private setting.  Supporting each other in the yoga poses accesses a deeper connection physically, emotionally, and spiritually…and it’s a lot of fun!!

A couples yoga class is a healthy way to spend time together, practice yoga, and be with the one you love.

Beginners welcome!

Inquire about a couple’s session today!

 annette@annettebailey.ca | 778-227-6397 | Vancouver, Canada

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Why Private Yoga Lessons are Better for Men

Finding the appropriate practice that is right for you is key in starting an injury-free yoga practice.  One-to-one yoga lessons cater to the unique individual’s body type and provides a safe environment especially for the beginner male student.  In yoga some postures are going to work for some students while other postures will not and a private setting addresses which practice is appropriate for each student.

Traditionally yoga was always passed on from teacher to student in a private and confidential setting.  For example, the guru assigns a set of asanas (yoga postures) and pranayamas (breathing techniques) geared towards an individual’s needs.  The student goes home, practices, and returns for adjustments and more homework.  Just like a doctor prescribes a drug for an illness, the same is true with your yoga instructor prescribing postures specifically for you.

The contrary is true in today’s yoga classes where you’ll find crammed classes with sometimes up to 50 people of all different abilities and demographics.  Generally these group yoga classes have more women attending then men, and the teacher must sequence her class to fit a general population.  There is no such thing as a cookie-cutter yoga practice that fits everyone.  And therefore the newer yoga student is at risk for injury and may be practicing postures that are not appropriate.

This is where it gets tricky for a beginner to navigate and determine which postures are appropriate and which postures are not.  In a group setting it is easy to go beyond one’s limitations resulting in pain and injury.  If you don’t know what you’re doing, and you’re pushed by the group mentality to follow along, you can cause serious damage beyond repair.  Women and men have very different bodies and not all postures are appropriate for men, just as not all postures are appropriate for women.  For most men the deep hip openers that put pressure on the knees are usually the cause for injury.

The anatomical structure of a woman’s pelvis is much more wider and pliable then that of a man’s.  Deep hip openers are extremely beneficial for women but can cause serious injury for men.  The impact of these deeper stretches on the tighter and slimmer male pelvis results in pressurization through the knees.  When the hip joints are not able to comfortably and safely enter the pose the next joint down (the knee) takes the brunt of the pose. Once the knees are traumatized it’s difficult to fully recover.

Private yoga lessons provide the opportunity to address each student as an individual.  By honouring the uniqueness of different bodies one can develop their own personal practice that is suitable for their needs.  In a private yoga setting the instructor can tailor your practice to suit your body safely.

See the difference a private yoga lesson can make and book your introductory session with Annette.

Men's Yoga

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Special Events Yoga

Consider a private group class for your next special event.  Annette will compliment your special day with a relaxing yoga class catered to your friends or family’s needs and lead your group at your preferred venue creating a memorable yoga experience.

Prices vary, for full details email annette@annettebailey.ca