Fall Rituals, Yoga for Beginners & Halloween Yoga Music Potluck Party

October! Glorious.

It’s been beautiful here,  Minneapolis!  Hope you are enjoying these last few balmy days and warm winds.  The trees are starting to explode with color,  signaling the end of some things,  the natural cycle of returning to the earth,  heading into quiet dormancy …Love this tidbit – perfect for the season – from Cynthia Kneen from Awake Mind, Open Heart:

“When you are brave and have an open heart, you have affection for this world — this sunlight, this other human being, this experience. You experience it nakedly, and when it touches your heart, you realize this world is very fleeting. So it is perfect to say ‘Hello means good-bye.’ And also, ‘My hope, hello again.’ ”

My dear friend, poet and realtor Leslie Mae Bruns said in a poem / note about the fall, “The faster she ran the more her colors changed and when she finally finished she fell from the branch and completely rested.”

What do you do to let go? What are some of your fall rituals?

Here are a few things I like to do in the fall:

1). Burn stuff.  
Sage,  letters written but not sent,  beautiful candles, fires in the hearth,  campfires.  Meditate on the flames,  let yourself go into the single light of a candle.  Let go of the thoughts of the day,  appreciate the miracle of heat and fire …

2. Eat root vegetables 
SO grounding to eat root vegetables.  LOVE the squash, potatoes,  pumpkins.  Medicinal roots like dandelion root (very cleansing for the liver – you can find it in tea blends or use it as a coffee substitute) and burdock which is a spicy,  earthy root chock full of iron.

Try this spicy Kinpira Gobo recipe
Serves 4 as a side dish – delicious on rice 🙂 

2 medium burdock roots cut into matchsticks
2 medium carrots also cut into matchsticks
2 minced cloves of garlic
tablespoon of minced ginger
1-2 Tbsp vegetable oil
2 Tbsp soy sauce or bragg’s liquid aminos
1 Tbsp toasted sesame oil
1 Tbsp honey, maple syrup or brown rice syrup
1 Tbsp mirin (optional)
dash of cayenne or red pepper flakes
Sesame seeds, for sprinkling on top (optional)
Saute garlic + ginger in vegetable oil for 1 min then
Fry up the carrots + ginger for 10-15 minutes, possibly more until soft.  Add the mirin/honey/maple syrup + soy sauce. At the last minute,  add toasted sesame oil and possibly pepper or cayenne. Sprinkle with sesame seeds.  NOM!  Delicious on rice or as a side dish.  Warming and nutritious – YES!

3. Sauna / hot baths
It’s getting cooler.  Sweat and soak it out.  These practices are calming and bring us into the now.  Saunas are said to help boost immunity,  promote social interaction (if you sauna socially!),  and I think they are awesome for being in your body.  Baths too.  It’s nice to throw some fresh herbs in your bath either loosely or in a tea bag.  Here are a few ideas from Prevention magazine:Chamomile relieves pain and provides relief from insect bites. Dandelion flowers renew your skin and will drive away the winter blues. Eucalyptus opens your lungs and helps you breathe. Grated ginger enhances bloodflow to all parts of your body. Hops relieve insomnia and will leave you sleepy. Jasmine enhances your mood and refreshes your skin. Lavender calms your nerves and rejuvenates your skin. Linden flowers aid in relaxation and could stifle a cold before it takes hold. Meadowsweet relieves sore muscles and improves your mood. Mint stimulates and heals your skin. Orange blossoms aid in relaxation and lower blood pressure. Parsley heals bruises. Rose petals relax your body and refresh your skin after a long day. Rosemary promotes relaxation. Sage prevents stiff, sore muscles after a workoutStinging nettle promotes circulation and heals aching joints.

4. Yoga / Meditation / Journaling
A plug for our studio, of course! Trying to cater to all of your moods 🙂 Class descriptions here: www.imbueyoga.com/class-descriptions/

If you need some stronger work to get the blood flowing,  try Sunday’s 10:30 am Power Vinyasa – Ashtanga Style,  Tuesday 8:30 pm Candlelight Vinyasa Flow,  Wednesday 9 am Slow Vinyasa Flow,  Saturday 9 am Arm Balances + Inversions.

To go internal,  rest + restore:  Monday 7 pm Restorative / Gentle (shifting to 7:30 pm in November!),  Tuesday 5:45 pm Yin Yoga Tune Up,  Wednesday My Time: Relaxation + Mindfulness,  Friday 9 am Practicing Peace,  Saturday 10:30 am Kundalini Rising:  Unlocking your creative potential (bring your journal for some stream of consciousness writing prompts!)

For breath,  body + spirit: 
Tuesday 7 am + Thursday 9 am Kundalini Yoga + Meditation,  Wednesday 7 pm My Time: Relaxation + Mindfulness

For a balanced,  low-to-medium intensity,  all levels practice:
Tuesday 7 pm & Thursday 7 am Yoga for Runners + Cyclists, Thursday 5:30 pm Viniyoga,  Saturday 1 pm Yoga Basics

Private lessons: 
Are there some things you’d like to focus on one-on-one?  Would you like to develop a home practice when you don’t want to leave your cozy nest?  Are you an absolute beginner who wants to know what the fuss is all about but don’t want to attend a public class?  I’m thrilled to teach privately (traditionally,  all yoga classes were taught privately).  We can focus on whatever you want,  come as you are,  in your mood,  with your past injuries,  your goals.  Respond to this email to schedule!  Or head here for a little more info & to purchase 🙂

Yoga for the absolute beginner who wants to know what the fuss is all about

Four Week Series begins Thursday Oct 13th at 7 pm

Have you been wanting to try yoga but felt super intimidated? Do your friends, neighbors, family, celebrities keep singing its praises on social media, magazines, TV? Has your spouse, doctor or health care professional kindly suggested you should give yoga a try? But, you can’t touch your toes, you say! You don’t know what to wear and certainly don’t want to squeeze into yoga pants! Maybe you’re embarrassed of your feet or don’t have anyone to go with you. Well, have no fear – this four week series is for you!!

In four weekly sessions we will cover the absolute basics from what to do/expect when you enter a studio to a brief history of yoga. We’ll talk about yoga’s ethical lifestyle guidelines, learn some basic anatomy and of course delve into classic yoga postures that you will find in most western yoga classes. We’ll learn how to modify postures to fit YOUR body and build a strong foundation to keep yourself safe and feel rooted and confident. Our goal is to prepare you to explore the vast options available in the booming, exciting yoga world today – in Minneapolis, in your home and in the greater world.

$70 for 4 weeks, $60 Student/Senior/Military

Register here!


Alas,  visiting instructor Joey Paz’ weekend immersion has been cancelled BUT do not despair!  He will be breaking down Ashtanga (barely!!!) for ourYoga Basics class THIS SATURDAY from 1-2:30.

Rosemary Erb is also doing a Power Vinyasa – Ashtanga based on Sundays at 10:30 am.  What is the difference between Power Vinyasa and Ashtanga?  I like these pros and cons from www.wellnessfrominside.com:

  • Pros Of Ashtanga Sequences. Have been used for over 70+ years and has been proven to transform lives, bodies and minds. Simply stated, Ashtanga works.  It is systemic and scientifically set up to unlock the physical and energetic body. Great for home practice because Ashtanga Vinyasa Yoga is perfectly sequenced and requires no guess work, teacher training or extensive knowledge of yoga in order to practice. You can be assured that you will get the perfect amounts of strength, flexibility, breath work and mental tempering.  The set sequences encourage a state of moving meditation because the student knows where they are going which frees up the mind for a more internal practice. You  can practice at your own pace and have time to thoroughly focus and understand a posture before moving to the next.
  • Pros of Power Yoga Sequencing. You never know what you are going to get which can be very exciting and fun. Free to do what feels good and what your body needs for that day. Unlike Ashtanga, you can practice any posture you want without having to wait to get to that point in the sequence.  Can use fun music and props. You are free to be creative as you want. You can even make things up. Very freeing. Poses are specific to the western lifestyle and body type. Postures also tend to be more simple.
  • www.wellnessfrominside.com

So,  pick your pleasure!  Whatever you choose,  whatever you attend,  all is a chance for more mindfulness 🙂

HOLY MOLY this is a long email!  Thank you for your support!

Community / Donation Class

OH! Our next Plant Based Yoga / Live Music / Vegan Potluck is a HALLOWEEN CELEBRATION this month! I’ll be dressed in costume as a skeleton for anatomy’s sake.:)  October 21st 5:30 Yoga Class – donation – pay what you want and/or 6:30 vegan potluck (all are welcome)!  Donations go to our musician Frequency Collisions and Honor The Earth 🙂


Twin Cities Veg Fest!

Join us at University of Minnesota’s Coffman Union for Twin Cities Veg Fest Oct 29th & 30th.  We are a proud sponsor and will be there to say hey,  offer some free class tokens,  talk yoga + mindfulness and enter y’all for a drawing for class packages. Tons of delicious food demos and information about incorporating more plants into your diet.  YAY! Free attend! Check out all the cool stuff at http://www.tcvegfest.com/exhibitors/


Mary + Imbue Crew

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