Want to Increase Your Upper Body Strength?

Top 4 Postures to increase flexibility and upper body strength:

Down dog -- As a beginner it's one of the first inversions we regularly encounter.

Dolphin -- A cousin to down dog this pose emphasizes the healthy (and demanding) shoulder blade wrap while relaxing the neck. The armpit and chest muscle connections are increased while flexibility is gained!

Down dog on the wall -- Step your down dog up the wall at a 90 degree angle to align hips over shoulders over wrists. Keep pressing the mat away with straight, strong arms, and reaching your chest toward the wall. Great shoulder opener too!

Dolphin on the wall -- Just like DD on the wall but from the forearms. This pose builds toward Forearm balance --  one of the more iconic inversions!

WANT TO LEARN MORE SKILLS TO TAKE YOUR PRACTICE UPSIDE DOWN? JOIN ROSALIE FRIDAY, JUNE 9, 7-9PM FOR AN ALL LEVELS INVERSION WORKSHOP! 
REGISTER HERE

Practice smart. We're here if you have questions. Enjoy.

Nettle Pesto Recipe

Nettle Pesto Recipe

Joyful Living acupunturist, Ashley Schiavone shares with us here a Spring cleanse-approved recipe, featuring an often overlooked but uber-nutritious green: stinging nettles!

Fresh and green foods tonify the liver according to Traditional Chinese Medicine (TCM), and one of my absolute favorite greens right now is stinging nettles.

Just a few of the reasons I love nettles:

Builds Qi
Nettles are an amazing and gentle qi tonic with a widespread effect in the body.  They act as a tonic on several different systems: endocrine, circulatory, respiratory, skin and several organs (including liver and kidney).

Restores Adrenals
Nettles can be used to help regulate the entire endocrine system (think thyroid, hormones and even body metabolism).

Loaded with Vitamins
Nettle is a powerhouse of nutrients! It’s high in calcium, zinc, iron, trace minerals, protein and many vitamins including vitamin A and vitamin C. This herb is a great way to gently increase the actual iron stores in the body since it not only contains iron, but also includes the necessarily co-factors (vitamin C and amino acids) that are necessary for us to absorb iron properly. The full (whopping) list of the vitamins and minerals nettle has to offer: calcium, magnesium, chlorophyll, chromium, cobalt, iron, phosphorus, potassium, zinc, copper, sulphur, niacin, protein, manganese, selenium, silicon, tin, vitamin B (especially thiamine and riboflavin), carotenes, vitamin A and C, D, K.

Builds Blood
Nettle is considered a qi and blood tonic in Chinese Medicine.  This means that the herb is a rich source of vital nutrients (mentioned above) and acts in a way to replenish our body.  Healthy blood, or “xue” in Chinese Medicine, is reflected in strong energy levels, recovery time, vibrant hair and skin, good concentration, sleep and memory.

Gentle Detox.
Nettle has astringent, toning, and cleansing properties that enable the liver, kidneys, skin and lungs to all work more effectively, thus increasing natural detoxification. Nettles help to drain excessive dampness in the body and gently move stagnate fluids.

There are lots of great nettle recipes online for everything from teas to pesto. I’m sharing here my own quick and easy nettle pesto recipe, and hope you enjoy it as much as I do. One word to the wise: fresh stinging nettles will sting (hence the name) on contact with your skin, so be sure to wear gloves or use kitchen tongs to handle them as you cook.

Bon appetit!

 

Quick & Easy Nettle Pesto

This is an excellent recipe for spring, when nettles are abundant at local farmer's markets.

    Servings 1 cup
    Prep Time 5 minutes
    Cook Time 5 minutes

    Ingredients

    • 1 bag nettles (about 3 cups)
    • 3-5 large cloves garlic
    • 1 handful pine nuts or walnuts (about 1/4 cup)
    • 3 tbsp olive oil
    • 1 small-med lemon, juiced (OR 2tbsp balsamic vinegar)
    •  herbs, to taste try pepper, rosemary, etc.

    Instructions

    1. Using tongs or gloves, blanch nettles in boiling water for about 30 seconds. Drain immediately.

    2. Place nettles, garlic, nuts, and lemon (or balsamic) in blender. While pulsing, slowly add olive oil 1 tbsp at a time.

    3. Season with herbs, to taste.

    4. Serve as you would regular pesto. It's excellent over pasta, in soups or stews, stir fries, and more!

    Recipe Notes

    In season, nettles can be found at many farmer's markets and health food or specialty stores (like Whole Foods, Ballard Market, PCC, etc.). They sting when touched, so be sure to wear gloves or use tongs to handle.

    Store leftovers in the fridge, or freeze in ice cube trays. Once frozen, remove from trays and store in an airtight, freezer safe container. Then, pull out a cube (or two... or three...) as needed, thaw, and serve as desired.

    Ashley Schiavone, EAMP/L.Ac., integrates Traditional Chinese Medicine, Acupuncture, Chinese herbal therapy with CranioSacral Therapy,  and NeuroEmotional Technique to address the multiple layers to health, specializing in stress management, pain, injuries and imbalances leading to anxiety, depression, insomnia and fatigue. Ashley is part of Kula Movement’s wonderful practitioner team, and sees patients Monday through Friday at Kula. To book an appointment with Ashley, visit us online or contact her at (971) 208-5184 or via Kula’s front desk at (206) 972-2999. 

    Sculpture Woods In the Heart of Summer : Exploring Yoga + Art on Lummi Island

    Sculpture Woods In the Heart of Summer: Exploring Yoga + Art

    • Saturday, July 15, 2017

    • 8:15am depart Seattle - 7:30pm return Seattle

    With Jill, Angela and visiting with NW sculptor Ann Morris

    During the longest days of summer, we invite you to retreat to Lummi Island for a day of Forrest yoga, led by Jill and Angela, in a light-filled studio on the grounds of Sculpture Woods.
     
    We discover the mythical sculptures of Ann Morris, installed deep in the woods and view the artist and her newest works in her on-site gallery.
     
    We are nourished with thoughtfully-prepared organic foods throughout the day, including a special group lunch in Ann’s lofty studio building.


    REGISTER HERE
    120.00 per person.  Limited space available. Does not include transportation or ferry to/from event. Let us know your GF/Vegetarian/Vegan dietary requests.

    Creative Movement & Yoga For Families

    Creative Movement and Yoga for Families
    Saturday, June 17, 2017
    2:00-3:30 pm at Kula Movement

    Are you looking for something fun to do with your child this summer?

    Are you curious about how to be creative with your child?

    We invite you to attend an afternoon of movement, play, and yoga!

    Come join us in a safe, supportive space where we will guide movement experientials and movement-based games.

    We will explore:

    • Social Connection

    • Self Expression

    • Mindfulness

    • Body Awareness

    • Non-verbal Communication

    This workshop is for children ages three and up! All levels welcome!

     

    Investment:
    $20 for a family of two +$5 for each additional family member by June 12
    $25 for a family of two +$5 for each additional family member after June 12

    Space is limited--reserve your spot early!
    Please share children's age(s) in registration.

    Forrest Yoga Workshops & Ceremony w/Greg Jamiel April 28-30

    FIRE CEREMONY - FRI, APRIL 28, 6-8PM

    In this unique, candlelit ceremony, you will learn more about Grandfather Fire; how to work with it, how to sit with it, and most importantly the role this deeply ingrained and transformative element plays in our life. This ceremony blends asana (yoga postures), shamanic elements, and a guided meditation, allowing you to create a Sacred Space to set intentions for your future.

    COURAGEOUS EVOLUTION - SUN, APRIL 30, 2017, 9-11AM

    Join Greg & Kelley Rush for a beautiful & unique personal development workshop that will incorporate yoga asana, Ayurvedic principles for well-being, self care practices, journaling, and Ceremony. Greg & Kelley created this powerful process that calls on many areas of your life to help you courageously evolve, grow, and connect closer with your Spirit!

    SINGLE WORKSHOP: $30 EARLY, $40 AFTER 4/20

    2 WORKSHOPS: $50 EARLY, $70 AFTER 4/20

    Meet Em Boardway & Bill Juzwiak! Kula's newest cool!

    We are excited to announce both Em and Bill now offer weekly classes at Kula! These two sensitive and joyful beings bring a powerful steadiness and presence that the whole community will enjoy! Deep bow of gratitude for the unique gifts they bring!
    Namaste, Angela & Jill


    BEGINNING APRIL 1st Vinyasa Yoga Saturdays, 10-11:30am w/Em

    Em brings her passion for personal transformation, self-love, adventure, and authentic connection to her work and play. Trained in Viniyoga, Anusara, Ashtanga, Sri Vidya Tantra and Soma Neuromuscular Integration® Bodywork, Em's style is a unique combination of her Yoga and Soma experience.
    Em began teaching in Seattle in 2007, then packed her mat for a few year stint all over Europe leading bicycle trips and teaching yoga to her guests before and after the days’ ride. After returning to Seattle in 2013, Em began her Soma Bodywork practice and created 'Soma Yoga', an immersion that combines these two modalities for deep self-exploration.
    Em’s love for discovery is expressed in how she meets her students and clients, remaining endlessly curious and open to the moment. As a devotee to facilitating transformation, Em also offers immersions, workshops and retreats both locally and abroad. For more information, visit: emboardway.com
     

    Bill teaches AcroYoga Wednesdays, 7:15-8:45pm as well as subs many Vinyasa yoga classes

    Bill started yoga as an easy way to stretch a body tired from long days of triathlon training.  Years later, triathlon is a distant memory and he has found the deeper and broader benefits of yoga.  He started teaching yoga in 2012 after training with YogaWorks in Seattle.  Around this time, he was introduced to AcroYoga through a performance by a local yoga teacher.  He quickly fell in love with the partnering and creative aspect of acrobatics and its crossover with yoga, studied intensively, and began teaching AcroYoga in 2014.  He has taught in Mexico, Argentina and several US cities.  Bill also teaches tango, and has spent a few years teaching Economics, Physics, and Dance at The University of Washington.

    The Munay Ki Rites w/Kristine Wilkerson, Saturday, March 18, 2-3pm

    The Munay Ki Rites of Initiation
    Saturday, March 18
    2:00p.m. - 3:00p.m.
    with Kristine Wilkerson

    Some of you may be wondering, “What are the Rites of the Munay Ki?
    And, “Why do I want them?”

    The prophecies of the ancient Americas speak about a period of great transformation, and foretell of a new human appearing on the planet – persons of wisdom and power who live free of fear and abide in their eternal nature, Homo luminous.

    The Rites of the Munay-Ki transform and upgrade your luminous energy field.
    They are energetic transmissions that heal the wounds of the past -- the karmic and genetic programs and beliefs you inherited. They re-inform your DNA, enabling you to grow a new body that ages, heals, and dies differently.

    “The Munay-Ki is your invitation to dream an entire new world into being.”
    – (Alberto Villoldo see more at: http://munay-ki.org)

     Kristine Wilkerson will be leading a discussion regarding these nine rites of initiation and transformation in this Kula community class.
    Class is informational only (Rites will not be given in the class.)
    Anyone who wishes to receive the Rites of the Munay Ki rites can schedule a convenient private
    time with Kristine after the class or for another time.

    The class and the rites are gifted to the Kula Community … no charge.

    Hope to see you there! 



    Munay Ki Rites

    Munay comes from the Quechua language and means "I love you" or "energy of love". Ki means energy or rites of initiation. The Munay-Ki are the nine rites of initiation to become a person of wisdom and power. The rites are common to all shamanic traditions, even though they are expressed in different forms and styles in different cultures. They derive from the great initiations from the Hindus Valley that were brought to the Americas by the first medicine men and women who crossed the Bering Straights from Siberia during the glacial period some 30,000 years ago. These courageous travelers were the Laika, the Earthkeepers of old who had accepted the stewardship for all creation. The Laika are ordinary men and women who live extraordinary lives. ... The Laika felt that people would come to the Munay-Ki when they were ready and felt a calling to do so. (Alberto Villoldo, Ph.D)

    Cleanse past karma ~ live a life of illumination!


    Rite One: Healer’s Rite
    Connects you to a lineage of luminous healers from the past to assist you in your personal transformation, awakening the healing power so that everyone you touch is blessed. We access tremendous spiritual assistance; ancient healers who help heal the wounds of the past and of our ancestors.

    Rite Two: Bands of Power/Protection
    Five energy belts are woven into your luminous energy field (LEF) for protection. They act as filters, breaking down any negative energies that come toward you into one of the five elements, earth, air, fire, water and light, feeding your LEF instead of allowing those energies to make you sick.

    Rite Three: Harmony Rite
    A transmission of the 7 Archetypes into the Chakras. First you receive the archetypes of serpent, jaguar, hummingbird and eagle; next you receive three archangels: the Keeper of the Lower World (our unconscious), the Keeper of the Middle World (our waking world), and the Protector of the Upper World (our super-conscious).

    Rite Four: Seer’s Rite
    Pathways of light connect the visual cortex with the third eye and heart chakra. This awakens the inner seer and your ability to perceive the invisible world of energy and Spirit.

    Rite Five: Daykeeper’s Rite
    You connect to a lineage of master healers from ancient times. Daykeepers can call on ancient altars to heal and bring balance to the earth, and on the sun to rise each day, bringing us into harmony with mother Earth. This rite helps you begin to heal your inner feminine, step beyond fear, and practice peace.

    Rite Six: Wisdomkeeper’s Rite
    You connect to a lineage of luminous beings from the past and the future. This rite helps you to begin to heal your inner masculine, step outside of time, and taste infinity.

    Rite Seven: Earthkeeper’s Rite
    This rite connects you to the archangels that are guardians of our solar system, stewards of all life on Earth. It lifts you from your earth-bound existence and sets your spirit free to begin your journey to the stars -beginning with the sun, our local star- so you may dream your world into being.

    Rite Eight: Starkeeper’s Rite
    This rite helps your physical body to evolve into Homo Luminous; the aging process is slowed down, your DNA is re-informed, and you become more resistant to disease. You accept the seat around a holy fire at the center of the Sun, a place that has been held for you since the beginning of time.

    Rite Nine: Creator Rite
    As it awakens the Creator-light within, this rite brings stewardship for all creation -from the smallest grain of sand to the largest cluster of galaxies. Once you discover that Spirit not only works through you but AS YOU, and all of creation is happening inside you, the stewardship then becomes natural.

    As you work with the germination of these rites you’ll be touched and blessed by angels. You simply need to open yourself to the wisdom of the Earthkeepers, and all will be bestowed upon you.
     

    In Munay,

    Kristine Wilkerson
    907.529.8888
    CENTER WITHIN

    Expressive & Healing Arts

    Kula welcomes MindBody software

    Dearest Kula Friends, 

    We are happy to announce an exciting new transition at Kula. As we continue to grow and flourish with the help of each of you, we have realized a change was necessary in our current Yoga, Pilates and Massage software. We want to help give back that sense of ease and usability to each of you and are happy to say we have joined the MindBody team! Many of us are familiar with this user friendly software - and now we're all familiarizing ourselves with the features. 

    What this means for you:

    • Purchase Yoga class packages online and have access to your account
    • Register for classes, workshops and private Yoga sessions
    • Purchase and schedule private Pilates sessions
    • Purchase and schedule Massage
    • Download the MindBody app or login at your desktop

      Members, and anyone with a current active pass - your information was transferred over. Please reclaim password with your email for access. Otherwise, please create a new account. Thank you! 

      We hope you enjoy the shift!

    Joyfully,
    Angela and Jill

    Sedona Yoga Festival, March 9 - 12, 2017 w/Angela & Jill

    Sedona Yoga Festival
    March 9-12, 2017

    Join Kula sisters Jill and Angela for three fun workshops at the festival among many other inspirational offerings!

    They're co-teaching the following workshops:
    Abs, Inversions & Laughter - FULL
    AcroYoga Elemental Workshop
    The Art of Conditioning

    Sedona, AZ is a spiritual hot spot for Yogis of all ages and abilities. We hope you will join them for this Spring-like getaway!

    REGISTER HERE: http://sedonayogafestival.com/
    USE DISCOUNT CODE: KulaMovement FOR 11% OFF

    Stay warm and feel great. An ode to Bone Broth by Angela

    During the cold winter season there's nothing better than a warm beverage. Seattle, I know I'm preaching to the choir here. 

    Everyone loves a good warm cuppa joe, mate, matcha, lemon water, and yes, some delicious bone broth

    If you haven't heard of the incredible health benefits and the many wonders of bone broth, please read on. 

    Bone Broth is so easy and such an incredible "super food" to add to your diet to aid in several ailments, including: 

    Helps heal the gut and promote healthy digestion
    Inhibits infection
    Reduces joint pain
    Fights systemic inflammation
    Overcome food intolerance's and allergies
    Boost immune system
    Promotes strong, healthy bones
    Promotes healthy hair and nail growth
    and much more! 

    Dr. Axe's "Food is Medicine" website offers a great article and recipe on Bone Broth. 

    Nutrition researchers Sally Fallon and Kaayla Daniel of the Weston A. Price Foundation explain that "bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulfate and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain."

    Check out the rest of the article here. 

    If you're still curious about how to take your gut health to the next step, check out our amazing in house Kula Nutritionist, Jennifer Wesson
    We can't say enough about how incredible her work is! Jen honors each client's needs and guides people into a new realm of health.

    In closing, the next time you make yourself a yummy chicken dinner, be sure to use what's left for a healing broth to keep you warm and well nourished. 

    With Peace & Joy to all, 

    Angela

     

    Bone Broth Recipe
    Taken from Nom Nom Paleo

    The best broth is the one that you will drink regularly. Make whatever changes to seasoning you find agreeable.

    • 2 lbs of chicken bones (assortment of leftovers or raw, fresh or frozen, cut up)

    • 1 leek trimmed of dark green and chopped in half

    • 2 carrots – trimmed and halved

    • 1 inch of ginger, peeled and sliced

    • 2-3 cloves of garlic, peeled and smashed

    • 1 tsp organic apple cider vinegar

    • 1 tbs of Red Boat fish sauce

    • sea salt

    • ground pepper

    • 8 cups of water – enough to cover the bones

    Slow Cooker method:

    Place cut up leek and carrots in the bottom of a 6-quart slow cooker.

    Place chopped up chicken bones on top of vegetables.

    Add remaining ingredients and water to cover the bones.

    Cook on low 6-8 hours.

    Remove bones and vegetables to food waste and strain into containers and refrigerate.

    Once cooled remove the solidified fat from the top if desired.

    A truly healthful broth will have a jelly-like consistency once cooled.

    Broth will hold in the refrigerator for a few days and freezes well.

    Pressure Cooker method: Same as Slow Cooker method except cook time reduced to 40 minutes on high pressure.

    Stove Top method: Place all ingredients in a stockpot or Dutch oven. Bring to a boil then reduce to a low simmer with the

    lid on for 12-24 hours. How long the broth simmers will determine the intensity of flavor.

    Angela's bone broth

    Angela's bone broth

    Yoga Workshops & Ceremony with Greg Jamiel rescheduled for April 28-30, 2017

    What a historically busy time we are seeing right now - with this weekend's inauguration there are many people gathering to walk and unite in the name of love as we witness a turning of events. When we scheduled Greg's workshops many months back we did not foresee the local activism that is happening this weekend.

    As our way to support both, Greg has graciously agreed to reschedule his workshops for this Spring (April 28-30), which means REGULAR CLASS SCHEDULE IS BACK THIS WEEKEND.

    Gratitude for this Kula's flexibility and support,

    Om Shanti Shanti Shanti
    Angela & Jill

    MEET SHAWN WILSON ~ Saturdays 10am Hatha Yoga & Wednesdays 7:15pm AcroYoga

    SHAWN WILSON
    YOGA INSTRUCTOR

    WEDNESDAYS, 7:15P.M. ACROYOGA
    SATURDAYS, 10A.M. HATHA YOGA

    Shawn Wilson began his acrobatic career in 2002 through the art of Capoeira.  In 2006 he began studying and training in AcroYoga as well as Ashtanga Yoga and other asana practices.  Shawn is a certified AcroYoga instructor (AcroYoga.org), holds a 200 hr Ashtanga based Yoga certification (RYT) and is certified through YogaSlackers (yogaslackers.com) to teach the art of Slacklining.

    Shawn has taught many recurring classes and workshops throughout the states of Arizona, Hawaii and California, and has brought his unique styles to many festivals including Bhakti Fest, Wanderlust and the Sedona Yoga Festival.

    Connect with him on Instagram at @lauraandShawnT