Changes

August 31, 2016


While it is a trite-ism, it is still true…In order for new things to enter one’s life one must change, give up or rearrange what is going on in one’s life. After ten years of happily teaching prenatal yoga I am giving it up. I am both sad and happy about this. While I still love and find amazing fulfillment in sharing the journey of pregnancy with mama’s I have grown more interested in the post pregnancy journey of supporting motherhood and mama’s bodies in the “oh shit, I am gonna be a mom in a mom’s body forever now” phase.

I have been studying more Pilates, strength training, restorative yoga and self compassion meditations. And in a contained and unscientific study of myself and those I have been working with in my classes have found that this approach works wonders for mamas, papas, grandmas, grandpas and just about anyone with a body and soul wandering through this thing called life. I hope you will come by one of my classes or workshops and let me know what you think!

Class Schedule

Workshops

contact me at megan.windeler@gmail.com for privates or small group classes

 

Lots of love,

Megan

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A student asked me today, “When I check in with myself worry is my predominate feeling, do you have any insights in defining what it is you are worried about?”

Me, I worry about everything. I like to make mental lists about all the things it would be remotely possible to take into consideration to worry about. I like to think about it as pre preparation for preparing for something. But, really, it is just looking busy whilst doing nothing.

Worry comes from not knowing or trusting. From feeling a lack of control over our own or our loved one’s safety, physical or emotional.

Worry doesn’t solve anything, but it alerts us to stop and think and break it down. What I am really afraid of here? How do I solve that?

I am sure we each have our own acorn from which our worry oaks grow. Once we can tap into what that is, we can understand our worry for what it is and work on that. For me, the nugget of doubt that hurls worry in my path is a fear that I am not lovable or capable. I used to move like a maniac to show myself I was capable and strong and awesome. But, eventually that just made me tired and feel like I was a lawn full of leaves blowing in the relentless wind. So I figured I should figure out a better way to deal with the crux of my worries.

My practice over the years has evolved. I began Yoga with a desire to unlock my stiffness in body and mind with focused and aligned yet free movement – to get lost in and feel the vibrant force of my own body winning over the forces of stagnation. But, what I kept finding was escape into movement, a loose uncentered place where the strength of gathering in was second to the need to move. And, like I said above, for me that was not so helpful. So I started to focus more on strength, on stillness on being present in each movement. I am aware that this is what Yoga is. But, vinyasa flow practices where the pace is fast and music loud, shapes many and the main purpose to sweat and release began to overwhelm me. The alignment based Hatha classes were too rigid in their shapes. I wanted everything all mixed together, simple stretches, strength, yoga, Pilates, rest, and kindness. So I went out and learned more things with the goal of figuring out how to do all the hard stuff while resting, in the hope that when I have to do it when it is hard I would be less stressed. So when you have to ask yourself that big shitty question ‘what am I worried about?’ You can answer it and not run. Or if you do run, you can do it without running away and in very good form.

If any of that resonates and you want to come and join in me in some wonderful strength building rest, improve your posture and focus I have a whole slew of new classes and workshops and time for private or small group classes.

Workshops:

Return to Center @ Bernal Yoga, SF CA 

Sunday, May 22nd 1:30-3:30 p.m.
Sunday, June 19th 1:30-3:30 p.m.

sign up here
Price per worskhop: $35 pre-pay/$40 day of

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Find a place of grounding and peace in a harried world

In this two-hour workshop, we will go deep into quiet, meditative relaxation, restorative core work, and stretching. We’ll find a fuller breath; ignite our core energy softly and deeply; open our hips; stretch our hamstrings; release our backs, necks, and shoulders; and relax and restore supple length to our psoas. Then, we’ll take a good long rest…drink a little tea, have a snack and leave feeling so much calmer and connected to our lives.

This workshop is appropriate for all levels, and is recommended for anyone seeking calm and connection in this hectic world. It would be great for new parents and those wishing to become new parents, as well as folks needing to settle during or after life transitions.

 

NEW SERIES CLASSS (On-going)

Bernal Yoga

Stretch and Strengthen 101: 3-Week Series 

TueDate: 6/7/2016 – 6/21/2016From: 8:00 pm – 8:45 pm
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New to the world of movement, strength training, Yoga, or Pilates? Returning to activity after injury? A new parent? Or just want a simple, effective 45 minutes of working out?

In this three-week series we will work on and perfect our squat and plank mechanics, dive deep into our cores, and practice proper alignment for stretching. You can take this series over and over again, building your strength, and/or advance into any of the classes Bernal Yoga offers with confidence.

The series is open to levels and abilities.

New Class
Bernal Yoga
Strong Vinyasa 
Mondays and Wednesdays 6:15-7:15
A  Vinyasa Flow practice aimed at developing strength and stability, endurance and focus, as well as balance and mobility. Familiarity of Sun Salutations (A and B series) is recommended. This class is not complicated, but it is rigorous.
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AT SATORI YOGA 

110 Sutter Street, Suite 100, SF, CA

Stretch and Strengthen Mondays 12:30-1:30

A simple one hour class that combines strength conditioning exercises, traditional yoga poses, basic stretches, and relaxation exercises designed to strengthen and tone the body, and to focus and calm the mind. Props and humor will be used frequently in class.
All levels welcome.
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Core and Restore – Thursdays 1:30-2:30 (starts May 26, 2016)
One hour of deep simple core work and stretching. The aim of this class is to get you deep into the strength of your center and relax and stretch your muscles. It is appropriate and recommended for new moms and anyone wanting a restful (but not easy) workout for their middle. It is great as an active recovery for athletes and yogis.

 

Balance

March 5, 2016


Balancing is a graceful blend of taking a chance and mindful movement. (Rain and moody music make that a bit more fun!)


Knowing and trusting your own center is part of that. Being strong isn’t always about working hard, often it comes from knowing just where to source your strength from and having it ready for action.

Up at Bernal Yoga I’ve got some monthly workshops called Return to Center that focus on locating, strengthening and toning your core in a deep quite way. We also stretch the hamstrings, open the hips, release the back, neck and shoulders and rest and restore the psoas in the process resulting in a sweet deep calm. And, that’s good stuff in this hectic, harried pull you everywhichway button pushing world we live in.

Return to Center workshops

Bernal Yoga (908 Cortland Ave SF,CA)!

Sunday’s 1:30-3:30

March 20

April 17

May 22

June 19

Info and sign up here:

http://bernalyoga.com/workshopsandevents/returning-to-centerwith-megan-windeler


Simple Yoga is now going to happen twice a week at Bernal Yoga!

Mondays & Wednesdays 4:45-5:45 @ Bernal Yoga 908 Cortland Ave, SF

One hour of simple strength based yoga and movement designed to build functional strength, flexibility and range of motion and send you out the door relaxed.

Simple Yoga is perfect for beginners, those coming back to yoga or working with an injury. It’s also ideal for long time and advanced yogis who wish to focus a little deeper or refine their practice, and those who wish to build more strength into their practice. This is also a practice that is extremely beneficial and accessible to athletes – cyclists, crossfitters, tri-athletes, climbers, etc who wish to improve flexibility and rejuvenate.

megan utpadgus

Surrender

August 20, 2015


Thank you all so much for your support and patience of late. I am back teaching now. Come to class. I’d love to see you.

I have been thinking a lot about grief lately. Well, honestly I have been doing a lot of grief lately. As lots of you know, in the course of last month I lost my boyfriend to his dirt bike and the woods and my home to land lord greed. Neither of which can ever be replaced, even if and when new ones emerge. In this process I have found lots of new friends and my heart has grown 3 sizes. I have been loved and gifted support in ways that are unreal, overwhelming and even embarrassing. But, I don’t really want to talk about those details. Instead all I keep thinking about is surrender and how powerful and scary it is to try to do so. You cannot control the story if you surrender, but you don’t ever have to give yourself away. It is the ultimate act of trust. And that is what we do when we practice Yoga. We offer up our hearts to the moment with kindness and love so that we may be available to what we see and feel; and the beauty is that we do that as ourselves as we are at that moment. And, if we do that with compassion for ourselves instead of judgement we have surrendered and we grow. That’s amazing. It still amazes and surprises me every time I feel my practice working.

This morning as I was drinking tea a memory of walking onto the school bus in 7th grade came to mind. My New Jersey school district had changed the bus zones that one year and we got a bus to middle school instead of walking and that bus picked us up and then traveled away from school to pick up other kids and then back towards school…made no sense…but I was grateful for the crazy times on that bus. One morning this kid Jim got on the bus and in his army fatigues and said “Srgnt. Lundi is his name, he’s so crazy he’s insane” and then he said, “This next song is the first song off our new album.” And we all knew what that meant and we started to sing Cheap Trick’s Surrender. It was a kinda magic, it has always stayed with me, that middle school moment of pure surrender to the moment.

Surrender is not about giving in, or even just letting shit be. It is about being brave enough to be present with what is going on around you and in you with open eyes and open heart so that you may walk though with only wonder at this life we have been gifted. It is not a white washing of pain or laying down of arms it is a wholehearted honest embrace of what is and who you are. In that there is joy even when there is the deepest of sorrow – often and inexplicably at the very same time. Practice. This world needs it.

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love,

~m

ps – many of you have asked how you can help me. please consider donating to Ed’s Get Out And Learn program at Downtown High School in San Francisco. I have met many of his former students and heard about and seen in them what Ed and access to the program gave them. You can learn more and donate here.

http://getoutandlearn.org/


Taking your Yoga practice home with you can seem a daunting task. But, it doesn’t have to be. Remember you practice Yoga because you enjoy it, even if it challenges you. Start with doing something simple you remember and love from class even if it is spontaneous and you are wearing shoes and street clothes and in the middle of cooking dinner. (Just remember you might not be warmed up to dive into the deepest expression of the shape you wish to make.)

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This spontaneity will help you listen to your body and spirit…and that is Your Practice – to do that with kindness and compassion for yourself. From those little moments of trusting yourself to enjoy and tailor your practice to your needs and circumstances at the moment your practice will grow. Keep it simple, because it is. And honor what you love and brings you joy and your practice will open up. Promise.

❤ \m/


I think I need to do strong simple spontaneous Yoga on the sidewalk more often.

megan bakasanamegan utpadgusmegan arda


Satori Yoga will open in its new space on Sutter Street in San Francisco Wednesday October 1st. Until Then I will be teaching my prenatal classes at Moksha Life Center  (405 Sansome Street 3rd floor) Mondays and Wednesdays 2-3pm.

For updates on the move go to Satori Yoga

See you at Satori in October!

Simple Yoga — Mondays and Fridays 1-2pm

Simple yoga shapes, breathing techniques, and strength building exercises aimed at helping you increase your functional flexibility, strength and stamina, while bringing calm and quiet to the mind.  Simple Yoga is perfect for beginners, those coming back to yoga or working with an injury. It’s also ideal for long time and advanced yogis who wish to focus a little deeper or refine their practice, and those who wish to build more strength into their practice. This is also a practice that is extremely beneficial and accessible to athletes – cyclists, crossfitters, tri-athletes, climbers, etc who wish to improve flexibility and rejuvenate.

Prenatal Yoga — Mondays, Wednesdays & Fridays 2-3pm

Yoga, strength work, a little birth prep, chatter about pregnancy and rest.


I am so excited to be offering this series again at Bernal Yoga starting Monday November 4th.

Simple, Steady & Joyful Yoga

Strength, Stamina and Flexibility in Body and Mind.

55 Minutes of Yoga

 4-Week Series $60

Single Class $17

Mondays 5:00-5:55pm November 4th, 11th, 18th & 25th

Bernal Yoga

sign up here

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A Yoga Practice does not need to be complicated or strenuous to be deep and effective. According to Patanaji, the Papa of Yoga, who wrote it’s more or less central text many moons upon centuries ago called The Yoga Sutra – your practice should always be a combination of sthira and sukha. Which, in plain English speak means your daily practice (or anytime you venture to practice) should be steady or regular and mindful (sthira) and comfortable,  joyful and ease-creating (sukha).

The Simple Yoga Series is a good introduction to the Asanas (Yoga Shapes) and the Pranayama (breathing exercises of Yoga). The class is sequenced so that we work on strengthening and stretching the muscles needed to hold each shape before we go into the shape to increase our stamina and comfort in each Asana. In working slowly and focusing on alignment I believe we can move into each shape with grace and be at ease even in a demanding Asana. This strength based approach makes this series a great one for more advanced Yogi’s looking to gain more stamina, focus on alignment and prevent the injuries that can come from relying on flexibility alone to move through the Asana practice.

The most important aspect of your Yoga practice is not the extent to which you can do an Asana (that is what the shapes of Yoga are called) and how many advanced variations you can cram into a practice, nor is it how adept you are at sitting in meditation, knowing the names and personalities of the Hindu Pantheon or the ins and outs of Indian Philosophy. It is absolutely not important that you own cute designer Yoga attire. What is important is the extent to which you participate in your practice, and the integrity and compassion towards yourself that you bring to it. Noticing how we feel in each posture as we inhabit it each time we venture to make it and noticing what our breathing tells us about our participation in the shape is what is important in the practice of Yoga. That is how we make it our practice, and how it becomes a steady and joyful life enhancement.

This series is open to students of all levels and abilities. Beginners and advanced students will have something to gain from this simple practice.

Love,

Megan

Megan_2


I am really enticed about this new series I will be offering at Bernal Yoga starting Monday September 9th.

Simple, Steady & Joyful Yoga

Strength, Stamina and Flexibility in Body and Mind.

55 Minutes of Yoga

Bernal Yoga

Mondays 5:00-5:55pm
September 9th, 16th, 23rd & 30th

4-Week Series $60

sign up here

IMG_20130718_102521

 

A Yoga Practice does not need to be complicated or strenuous to be deep and effective. According to Patanaji, the Papa of Yoga, who wrote it’s more or less central text many moons upon centuries ago called The Yoga Sutra – your practice should always be a combination of sthira and sukha. Which, in plain English speak means your daily practice (or anytime you venture to practice) should be steady or regular and mindful (sthira) and comfortable,  joyful and ease-creating (sukha).

The most important aspect of your Yoga practice is not the extent to which you can do an Asana (that is what the shapes of Yoga are called) and how many advanced variations you can cram into a practice, nor is it how adept you are at sitting in meditation, knowing the names and personalities of the Hindu Pantheon or the ins and outs of Indian Philosophy. It is absolutely not important that you own cute designer Yoga attire. What is important is the extent to which you participate in your practice, and the integrity and compassion towards yourself that you bring to it. Noticing how we feel in each posture as we inhabit it each time we venture to make it and noticing what our breathing tells us about our participation in the shape is what is important in the practice of Yoga. That is how we make it our practice, and how it becomes a steady and joyful life enhancement.

In this series you will get a hand out of the sequences we learn. There are two. Each is complete in itself, and complete in its parts. You can practice the whole thing on a given day. That should take you anywhere from 40 minutes to an hour, depending on how long you spend in each pose. I have given general guidelines which should be about a one hour practice. You can do the individual sequences that make up the whole if you just want to focus on one thing on a given day or have little time. It is great to be able to do some Yoga every day.

This series is open to students of all levels and abilities. Beginners and advanced students will have something to gain from this simple practice.

Love,

Megan

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