Intro to Mindfulness by Mackenzie Sullivan

"Mindfulness, to some, is a form of meditation. To others, it is a gateway. My first introduction to meditation and yoga was through mindfulness. This practice helped to soften my anxiety and allowed me to be more present. If we take the time to honestly observe our thoughts, many of us spend a lot of time ruminating past experiences or planning for future events. We can neither change the past nor predict the future. The only real moment of opportunity and experience is right now. The art and practice of mindfulness is an accessible approach to living in the moment through being present in the now for all people who are willing to learn and discover more about themselves through the workings of the mind."  

Mindfulness is a mental state that is achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations. 

Join Mackenzie in a 90 minute workshop. Mackenzie will guide you through the basic foundation of mindfulness, and provide you with the tools you need to practice mindfulness regularly. The art of mindfulness has been around for thousands of years, and is presently used as a therapeutic technique. This workshop will cover how mindfulness relates to yoga, offer reading suggestions to those interested in mindfulness, and provide three accessible yet powerful strategies for practicing mindfulness regularly.




Explore, discover, heighten and then transform your thoughts into pure energy. Savasana ~ the most important part of any yoga practice:

1. Lie on your back with your legs straight and your arms by your sides.
2. Bring your legs out until your feet are a little farther that hip-width apart.
3. Take your arms out until they're at about a 30-degree angle from your sides, palms facing up. You could also rest your hands on your belly if you prefer.
4. Tuck your chin slightly into your chest while lengthening through the back of your head and neck.
5. Remain in this position for at least 5 minutes, letting your body relax as much as possible. Breathe naturally and make sure you always exhale slowly.

This posture rejuvenates the body, mind and spirit while reducing stress and tension. It gets its name from the Sanskrit words, Sava, meaning corpse, and asana, meaning pose.

Experience profound physical, mental & emotional relaxation

Nidra is a Sanskrit term meaning "sleep." In yogayoga nidra is a meditation practice that induces a state of deep, but conscious relaxation. This is the same goal as every form of yoga and meditation. It is said that the state of consciousness entered during yoga nidra is somewhere between sleep and wakefulness.Yoga Nidra helps restore and maintain your vital life energy, prevent disease and even improve your mood. 


· Improves quality of sleep 

· Reduces chronic pain 

· Calms central nervous system 

· Enhances mental focus and attention span 

· Improves brain function 

· Aides in anxiety and depression 

· Helps create new neural pathways in your brain leading to healthy habits and routines 

Join Ambassador Lauren Duncan at the Oakbrook Athleta store for this free Yoga Nidra Class! Lauren will guide you through deeply relaxing yoga nidra guided meditation to get you to a place of incredible tranquility.

Bring your own mat, water, and wear comfortable clothes!

If you have any questions, email Lauren at!

Sunday, April 29th


402 Oak Brook Center, Oak Brook, IL 60523

Pushan Mudra

This mudra expresses accepting and receiving with one hand and giving or letting go with the other hand. When practiced together it influences the energy currents that are responsible for absorbing and using food for fuel, as well as for eliminating food. It has a relaxing effect on the solar plexus (the stomach, liver, spleen and gall bladder) and helps regulate the autonomic nervous system.  It has an excellent effect on nausea and indigestion.

Right hand:

The tips of the thumb, index finger, and middle finger are on top of each other; the other fingers are extended.

Left hand:

The tips of the thumb, middle finger, and ring finger are on top of each other; the other fingers are extended


With every inhale and exhale, there is light and clarity in your mind and emotions.

Affirmation: I accept everything that is good for me and embrace it.  I release everything that no longer serves me.

Apanasana (Wind-Relieving or Knees to Chest Pose)

 is a relaxing supine asana often performed at the end of a yoga sequence. Apana is Sanskrit for "downward-moving life force" and asana means "pose" or "posture." As the name implies, this posture is thought to help move toxins downward, through and out of the body.

Lying on the back, draw the knees gently in toward the chest. Inhaling, release the knees slightly away from the chest; exhaling, hug them in. As simple as this appears, take it easy on the lower back. Play with rocking side to side or moving the knees around in circles to explore releasing tension in the lower back.

  • Stretches and stabilizes the pelvis and low back and can reduce lower back pain.
  • Reduces excessive anger, excitement, anxiety and high blood pressure.
  • Helps with muscle guarding, hyperlordosis, sciatic nerve impingement muscle spasm, spinal stenosis, and disc herniation.

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Relax the Body, Renew the Mind, and Revive the Soul

SunDate: 4/8/2018  From: 4:00 pm - 5:30 pm 
In this workshop we'll combine two very healing practices, Restorative Yoga and Hot Stone Therapy. Casey will guide you through a peaceful restorative sequence and while in each posture, the instructors will strategically place hot stones on your body. The hot stones will both relax the muscles even deeper and improve circulation as the heat allows the blood vessels to expand. Whether your body is achy or your mind is cluttered, this practice is just what you need.
Benefits of Hot Stone Restorative:

  • Balances and calms the central nervous system.
  • Improves circulation.
  • Increases flexibility.
  • Enhances mood states, helping with anxiety and depression.
  • Stills the mind.
  • Lengthen and strengthens connective tissue.
  • Boosts the immune system.
  • Helps with insomnia.

Did You Know?

  • Stretches the hips, hamstrings and calves
  • Strengthens the thighs and knees
  • Keeps your spine strong and flexible
  • Reduces stress, anxiety, depression and fatigue
  • Calms the mind and soothes the nerves
  • Relieves tension in the spine, neck and back
  • Activates the abdominal muscles

March 8 is International Women's Day

International Women’s Day is a global celebration of the social, economic, cultural and political achievements of women. The day is also a call to action through events large and small focusing on equality.

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Ushas Mudra

Ushas Mudra
 is a simple yoga gesture thats purpose is to energize the body and awaken creativity. 
Ushas Mudra is believed to bring about change and new beginnings. As such, it can help awaken the body and mind when practiced in the morning. 

Ushas Mudra Benefits:

  • Promotes clarity and mental alertness
  • Harmonizes the hormones
  • Awakens sexuality
  • Creates pleasure

In this mudra, the hands are clasped together with the fingers interlaced. For men, the right thumb should be on top. For women, the left thumb rests on top. The top thumb should apply gentle pressure to the other thumb.

Important: Women should place the right thumb between the left thumb and index finger, pressing on it with the left thumb. Do this every day for 5 to 15 minutes. Hold this mudra until the desired effect occurs.

No matter how old we are, there are times of change: a new starting point and a new beginning come repeatedly in life. The second chakra, where resides our center of sexuality and creativity, always contains something new, a secret that wants to be expressed. This mudra focuses on the sexual energy of our second chakra and directs it into energy into it. It gives us mental alertness, pleasure, and new impulses. In addition, it stabilizes our hormonal system.

The Ushas Mudra helps us wake up in the morning. When you are still sleepy and lying in bed, place your clasped hands at the back of your head. Now inhale vigorously and deeply several times; open your eyes and mouth widely; press your elbows back into the pillow. While exhaling, let go of every tension. Repeat 6 times. If this doesn’t make you feel alert and fresh, then rub your ankle bones together, as well as the palms of your hands. Finally, you can also extend your arms and stretch vigorously.

Affirmation: I am filled with enthusiasm for pleasure, which allow me to achieve amazing things. I enjoy life to the fullest.


120 E. Liberty Drive, Wheaton, IL


135 N. Addison Avenue, Elmhurst, IL