Let's Spring into Summer with a bang my fellow yogis! As we head into Summer, I am looking forward to our 60 Day Challenge. It's such a fantastic time in which we support and help each other as a yoga studio community. Watching the individual transformations in others is inspiring. It is often a time when as a group we refocus on our practice if it has taken a back burner and we let go of those stories that there are things we "need" to do or "reasons" we can't get our practice in. Life happens for all of us and we all go through busy seasons. We deal with those times in different ways. I know I am a better studio owner, friend, daughter, dog owner, girlfriend and person when I take care of myself first. I am looking forward to the 60 Day Challenge and sweating it out in the room with all of you. This challenge I am more excited than normal because we will be ending the Challenge with our best party yet, YOGASTOCK 2013 (July 27th, Save The Date!) because our studio is turning 10! We have scheduled all of our favorite BYGVNC yoga events and we are adding a few more in to help support you and to keep the good vibe going. The vibe of Summer of YogaLUV. If you don't think you are up for the 60 Day Challenge, there are three other ways in which you can particiapate, check out the details below. Put yourself first, create healthy habits, and have fun while doing it. At some point during the Challenge you are going to gently smile at yourself when you acknowledge how excited you are to put a gold star on your calendar, how much you love the patch you receive for the completion (yes, you get fun stuff along the way), and how going to work with your hair wet seems to be normal. Join me in the Challenge!

Wow! This newsletter is packed with lots of information about upcoming events, schedule changes and happenings within our studio. Take it all in, check it all out and...

CHECK YOUR EMAIL TOMORROW EVENING, THERE IS A SUPER SWEET DEAL COMING YOUR WAY! YOU WON'T WANT TO MISS OUT...

Lots of hugs and Namastés,

Kelly Schrader, Owner and Yogini
Bikram Yoga Grass Valley / Nevada City
530-273-2030

Summer of YogaLUV Challenge
Challenge yourself and take your yoga to the next level--BEGINS THIS SATURDAY!

Are you ready to SPRING into our SUMMER OF YogaLUV? This Saturday, May 18th, we are launching our SUMMER OF YogaLUV CHALLENGE--ending on the celebration of our 10 year anniversary! This challenge we have four paths in which you can take, lots of special events along the way, and we are planning our best party yet--YOGASTOCK 2013!

The Four Paths to CHALLENGE yourself:

• 60 Day Challenge: Practicing 60 classes within 70 days (May 18th thru July 26th) 
• Fourster Challenge: Practicing a consistent 4 classes a weeks for 10 weeks (May 18th thru July 26th)  
• 30 Day Challenge: Practicing 30 classes within 35 days (June 22nd thru July 26th) 
• 10 Day Challenge: Practicing 10 classes within 10 days (July 17th thru July 26th)

CHALLENGE Guidelines:

• Choose which challenge works best for you
• Sign-up at the front desk
• Must be present for full class (first breathing to last breathing)
• All classes on our schedule count!
• Get ready for fun! Highlights: our music class, 3-set class, Summer Solstice class, workshops, YOGASTOCK, and much more!

Summer Schedule 2013 and Memorial Day Holiday
Summer schedule takes effect June 1st

This Summer we are piloting a new class, Bikram Rockstar Hour. This class is designed for the student that has been practicing for a minimum of 6 months, enjoys high heat (we will have no back fans and the humidity will be juicy) and loves a good tune. It will be a Bikram based class, we as instructors will be practicing with you and we are excited to bring this your way. Try it out, join us, have some fun with us this Summer!

You asked, we have listened. We are adding our introductory class to the weekends too! If you are a beginner or enjoy our 11:15am class, we now invite you to join us at noon both Saturday and Sunday.

Our 4pm's and 6am's are taking a little time off over the Summer, be sure to check the schedule to make sure it is offered when you head into the studio!

This Memorial Day we will see you at the 9am, 11:15am and the 4pm. Our weekend schedule will remain unchanged. See you there!

Upcoming Local Yoga Retreats
Sign-Up TODAY! Enjoy your Bikram yoga practice in a relaxing environment in your own back yard!

Have you ever wanted to take a long weekend to retreat into your yoga practice? It is very popular to take your yoga on the road and head to Mexico, Hawaii, Costa Rica, and enjoy yourself on a sandy beach. Who doesn't want to do that?! However, the cost can be prohibitive and the travel expensive. Take a look at two local Bikram based retreats that are happening in our own neighborhood here in Northern California! Indulge! Enjoy!

Posture of the Month
Standing Head to Knee Pose
Dandayamana-Janushirasana

Each month, we focus on an asana. It's a great way for everyone to come back to what's most important about a posture, review the benefits, learn best techniques, and more. You'll find this postures will get a little extra love in the room this month as teachers go into special detail and demonstrations.

All information is adapted from the book Bikram Yoga by Bikram Choudhury, available for sale at our studio or through www.bikramyoga.com

Posture Instruction:
Stand upright with your feet together. Shift your weight to your left foot and lock the left knee. The thigh muscles are contracted and hard; the whole leg is one solid pice, like a lamppost. Locking the standing knee at all times during the posture is essential--if the standing knee bends, you get no benefits and risk potential injury.

Now lift your right knee up high, bend forward, reach out with both hands, and interlace your fingers underneath the ball of our right foot, about three inches below the tips of your toes. Hold on tight. Now raise the extended leg so that it's exactly parallel to the floor, and lock that knee. Flex your foot so the toes are facing you. As you do this, you are also pushing the heel forward, away from you. Both legs are hard and tight. 

This is hard. It may take you some time to be able to do it properly, without cheating. Only when you can achieve this--getting your two legs locked with them forming a 90-degree angle--may you progress to the next part of the posture: Bend your elbows and pull the ball of your foot and the toes toward you with all your power. The elbows are pointing down to the floor, not out to the sides. Before you attempt Head to Knee, the elbows must first go below the calf muscle. Now pull hard as you kick the heel away. Both legs are completely straight, both knees locked. Now bend your torso forward, tuck your chin into your chest, and try to touch your forehead to the knee. Fix your concentration on a spot on the floor to help you keep you balance initially, until you can keep you eyes on your belly button without taking yourself out of the posture. Keep you stomach sucked in, creating a compression of the abdominal wall. Stay here for 60 seconds. 

Slowly straighten up and come out of the posture in exactly the same way you came into it, only in reverse. Then begin on the other side by locking the right leg, bending forward, and picking up the left foot, then extending and locking that leg as well. Hold the pose for another 60 seconds. Second set 30 seconds

Key points and other tips:
When you fall out of the posture at any point--and you will--you must start all over again,a the very first part. Move forward step-by-step, building the complete and correct form slowly and sequentially, brink by brick. This posture is a diagnostic tool that shows your levels of focus and determination.

Posture Benefits:

• Improves flexibility of the sciatic nerves
• Strengthens the hamstrings and leg muscles
• Increases strength within the back, biceps and triceps
• Improves circulation and flexibility
• Strengthens muscles surrounding the knee joint
• Develops concentration, determination and patience (realizing oneness of mind and body)
• Helps combat acidity and relieves flatulence

Guest Teacher Visiting Us This Month
Elle Angel

Elle will be teaching on Saturday, May 25th, at 10am and teaching our Yin Class on Sunday, May 26th, at 6pm. Join us! 

Elle practiced yoga for the first time in the summer of 2006 and instantly knew she wanted to teach! She graduated from a 9-week intensive Teacher Training program in Oahu in the spring of 2007. Her health and wellness have been top priorities in her life since witnessing her own father's debilitating health and untimely death. It is her goal to motivate, encourage, inspire, and educate students. She believe yoga is a wonderful tool for self-discovery, love, acceptance, understanding, awareness, and evolution.

For the past 7 years, she has been dedicated to her practice, which has enabled her to physically transform, mentally focus, and spiritually evolve. Teaching yoga has opened the door to many traveling opportunities. She had had the privilege to teach in a few European cities, such as Riga, Latvia, Prague, Czech Republic, and Frankfurt and Germany. She also taught in Canada in Vancouver, British Columbia, and in several cities throughout the western United States. The greatest adventure of her life (so far) has been the peaceful pilgrimage she embarked upon in the summer of 2011 when she walked from San Diego, CA to Vancouver, B.C. Over the course of 86 days, she walked nearly 1,500 miles, visiting 38 yoga studios along the way. She hopes to write a book about her travels to share with all someday soon.

She is also a certified massage therapist and currently studying meditation. She is excited for the future of her yoga teaching career, and rejoicing in the present moment with feelings of health, happiness, love, compassion, and most of all... deep GRATITUDE!

Shiny Happy Yogi
Our Student of the Month

We're all about celebrating our students here at BYGVNC, and what better way than to feature one of you each month. Many of you have inspiring stories about how you found Bikram Yoga and the positive changes it has brought to your life, and we're excited to share them here as motivation for all.

Rob Paulus' Story:

I've heard of this Bikram Yoga for years from various friends and acquaintances. My ex-wife, Teri, and my friend BettyKay would rave about it. I could never understand the attraction of stewing in your own juices, locked in a hot room, next to other sweaty people doing something called - broken stork?? I had spent 34 years in the fire service working for Cal-Fire. Heat, sweat and extreme physical exertion came with the job. Why on God's green Earth would I pay somebody to do this to me on purpose???

In 2006 I was fighting a fire on Wolf Mountain when I hyper-extended my right knee. All the years of fighting fires, running for physical fitness, and sports were finally taking their toll. After one surgical attempt and many cortisone shots I could no longer tolerate the knee pain interfering with my active lifestyle. In December of 2011 I had the right knee replaced. After a year of recovery hitting the gym, doing weights and machines I started to get bored. To top things off my cholesterol had climbed to over 250 by December of 2012. I decided I needed to do something different.

I decided to commit myself to a month of Bikram Yoga and immerse myself in the practice. The first week was tough and challenging, but this was what I needed! In the beginning I was very self conscious. While attempting poses I would marvel at those around me bending their bodies in directions I could only imagine. After about my fourth class, my self consciousness started to wane. I decided the heck with my ego and lost my shirt! I was no longer concerned about showing off my magnificent beer belly. I could no longer see the logic of wearing a hot sweat soaked shirt!

Then there came, "The Cleanse". Kelly was advertising a 3 week cleansing program. This was something I had heard about, but never tried. Since I was already breaking new ground I decided to give "The Cleanse" a try. I was extremely glad I did. Between "The Cleanse" and the yoga I dropped 18 pounds in 3 weeks! In March I had my cholesterol retested. I dropped over 100 points in 3 months! Needless to say I am very happy with the healthy results I have seen from my practice!

A few more questions about our Shiny Happy Yogi of the Month

Q: How long have you been practicing?
R: I've been practicing almost 4 months...still very much a rookie!

Q: How often do you practice a week?
R: 4 to 5 days a week

Q: What is your favorite pose?
R: Standing Bow Pulling Pose; I'm still working on getting lower, but love the stretch in both directions.

Q: Where do you spend your time when you are not at the studio?
R: I spend my time outdoors gardening, hunting, fishing, hiking, and quad riding. I raise Christmas trees on some property by Bowman Lake...that's where you'll find me in the summer! In addition, I'm on the Board of Directors for the Nevada County Firesafe Council and for the volunteer fire department in Graniteville.

Q: What do you love?
R: All of God's creation...the great outdoors! Good friends, good food, and a good glass of wine at sunset. However, most of all I love the beautiful daughter, Caitlin!

Q: What advice would you give a first-timer?
R: Take it easy and breath! The challenge is within you, not those that surround you.

Q: Who's someone in your life you'd love to see join you in the room and why?
R: My brother Dave; It is outside his comfort zone on so many levels, but the opportunity for growth and health are so tremendous.

Q: Say one nice thing about the person who first told you about Bikram Yoga.
R: That would be my friend Betty Kay (BK)! You were right BK they didn't lock the door and take away the my water!

Q: What is your favorite quote?
R: Nobody ever called the fire department because they just did something smart! -- Chief Alan Brunacini, Phoenix Fire Department

May Karma Class
Sammie's Nifty Thrift Shop

From EVOLVE, an Integrative Nutritional Practice

Since I led our students in the Group Cleanse, the buzz about EVOLVE and interest in dealing with weight, digestive issues, food allergies, etc. has been growing. I have spoken and emailed with many of you about your health issues.For those of you that are intrigued by my Integrative Nutritional Practice, read on. I truly believe that nutritional counseling and yoga practice go hand in hand.

A little history: Before I bought BYGVNC, almost three year ago now! -- I had a full-time holistic integrative nutrition counseling practice. With a certificate in Integrative Nutrition from Columbia University, certificates from the Institute for the Psychology of Eating and the American Institute of Drugless Practitioners, and more. I created an overflowing practice of clients who needed help understanding the psychology of eating as they dedicated effort to changing their bodies and lives.

If you've thought about complementing your practice with nutritional help, here are 5 reasons I believe you or someone you know needs to work with an Integrative Nutritionist:

1. More than 2/3 of Americans are on a diet, or trying to lose weight - but more than 98% of all weight lost on ANY diet is gained back. I work with people in the other 1-2%. Permanent weight loss is precipitated by inner change, shape-shifting on the physical, mental, emotional, and spiritual level.

2. 8 out of 10 women are not happy with their reflection, and want to change their bodies. Together we work on addressing body image concerns with a protocol that is soulful, practical, and effective. I dream of a world where 8 out of 10 women love and honor their bodies.

3. Women and mothers on the quest for the perfect diet and perfect body are passing on a damaging legacy. A recent study reported that more than half of 10-year-old girls wish they were thinner. I believe it is important for mothers to break the cycle of chronic dieting patterns, so they can pass on a nourishing, pleasure-filled, and empowered relationship with food to their children.

4. Many gifted healers, practitioners, and dietitians aren't experiencing the results they know are possible for their clients - even if they are prescribing the most beautiful, pure and healthful foods. The missing ingredients include educating people to shift the beliefs that inform their choices and behaviors, and understanding the subtle language of the body. I hear the wisdom of the symptoms of the diseases in which my clients come to me with and facilitate an environment where healing can happen.

5. WHAT you eat is only half the story. While food is incredibly powerful and a crucial component in health, equally important are the tools and support to access body wisdom and understand the emotional patterns that influence relationships with food.

Clients of my EVOLVE integrative nutrition practice are bettering their lives every single day. Everyone talks of changing their lives, but how many actually get there? What's missing for most people is a partner, a guide, a trusted source of information and inspiration for the journey. Your true path to optimal health begins with a clear intention and commitment to living the vibrant life you deserve. When you are ready to claim this transformation, I will guide you step by step and hold you accountable to making this a reality. In this motivating six-month program you will be heard and accepted for who you are now - and who you want to become. With a little love, laughter and lightheartedness you will feel safe to share your truth and empowered to take action that leads to measurable results. Your health is everything. From the moment we begin working together, you take a positive step towards a richer, happier, more energized life. Let me help you get there. Isn't it time?

If you would like to schedule a complimentary health consultation with me, send me an email at kelly@evolveholistically.com and we will get it on the calendar!

Thank you, Nicole!
A bitter-sweet goodbye to our Director of First Impressions (and front desk manager)

Our dear, sweet, Nicole will no longer be behind our front desk. I know I don't speak only for myself when I say it has been such a treat to walk into our space and see Nicole's smiley, happy, shining face behind the desk for the better part of the last year. She has also been our behind-the-scenes organizational guru, student account manager, plant goddess, steady Eddie and our odds and ends rockstar. Nicole has been a backdrop to our always bustling, passionate, and quirky studio. It is time for the roles to be reversed and for our studio to be the backdrop to her ever-changing and busy life as a dedicated Mom, girlfriend, and over-all lover of life. 

Have no fear, she is going to continue her practice and continue to take care of our plants within the studio. Since I purchased the studio almost three years ago now, Nicole has always been our plant goddess. She will be in and out tending to her green little friends and spending time with her yogi friends too! Please wish her well on her exciting new path and show her some luv!

~ Kelly

Reminders and Announcements
Good Stuff Last

Please be mindful about your mat placement in the room. The closer you put your mat to the front mirror, the more important it is to be aware of the fellow yogis behind you. In a crowded room in can be challenging, but there IS room for everyone to see at least a slice of themselves in the mirror. Practicing Bikram yoga is a profoundly personal experience, but we are practicing in a group environment. Your yogi neighbor thanks you!