Beskha brings yoga to The Hive!

Have you heard of The Hive? Did you know that Beshka teaches yoga there twice a month?  Read on to learn more about this amazing Bowling Green center and Beshka’s service to its community!

Beshka describes The Hive as “a local resource center and hang-out spot for adults with disabilities and their families or support systems.”  You may have noticed that it has recently taken up residence on the Bypass, in the building that formerly housed WKU’s ALIVE Center.

Beshka has volunteered at The Hive since the day that it opened in 2017, and she currently offers two yoga classes a month.  She notes yoga’s benefits to both the clients and their family members:

This is a population of people who frequently have diminished physicality and coordination, who love to be social but often don’t have the opportunity to socialize in a group setting, and who also may have never learned much needed calming techniques. The families of the adults with disabilities have highly stressful lives and are often on tight schedules and budgets, so many would never consider taking time out or spending money to do something for themselves. Our yoga class offers a time for everyone to drop the stress for a little while and breathe. I love teaching yoga inside our studio, but it is so humbling to step into the stressful world of doctors and disabilities and be able to see a mom’s face finally relax, to see someone with limited mobility try something new, or to see someone non-verbal meet new friends because of our yoga class.

Although yoga is now very popular at The Hive—it has even been voted #1 Best Activity by the members!—it took time and patience for the class to build to this level of success. Beshka remembers,

this isn’t a population that typically likes change. When we first started…no one had ever done yoga, and it wasn’t easy to convince them to give it a try. For several weeks I would show up and they might groan or just flat-out tell me “no” [and that] they didn’t want to do yoga. I would always persistently push them to give it a try. Once we would begin, the group would usually lose their focus. But we kept on and on until finally we turned the corner and they came to love and look forward to their yoga Mondays.

In considering some of her favorite experiences with this class, Beshka mentions learning from a student who is blind:

Each body is unique in its own way, [and] I’ve taught yoga to people who are in wheelchairs, pregnant, terminally ill, etc., but I had never taught yoga to someone who has never had sight. This young man was in incredible shape and was so engaging and bright that it was halfway through class before I realized he was blind. He was amazing, and the experience made me think about every word I said and what I wanted to convey to someone who has never seen yoga asana. He was my teacher that day.

Based on her experiences, Beshka encourages all yoga teachers to find ways to be of service to their communities beyond the studio.  She tells us,

as yoga teachers we have a gift of being able to teach/remind people to breathe and come home to their bodies. Teaching yoga at The Hive opens me up to deeper levels and therefore teaches me, so I get so much more. I hope everyone is able to find someone or a group to be of service and just share your gift of yoga.

To learn more about The Hive and the services that it provides to our community, please check out its website or Facebook page.

Beshka teaches yoga at The Hive
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Yoga for osteoporosis: Dr. Fishman’s method

In some of our recent Gentle classes, we have been discussing how to practice yoga safely after receiving a diagnosis of osteoporosis. One topic of conversation has been Dr. Loren Fishman’s study that revealed promising results for people who practiced 12 yoga poses daily.

For an overview of the project and its poses, check out the 18-minute video of Dr. Fishman explaining the study, an instructor cueing the poses, and models demonstrating variations of each pose. You will likely see several poses that you already do in many of your yoga classes!

To read a more detailed explanation of the research project and its results, see this article from a 2016 issue of Topics in Geriatric Rehabilitation.

Edited to add (2/6): Angie has also communicated with her physical therapist and learned that working with a physical therapist can be helpful, even if osteoporosis is not causing a specific problem. The PT can assess current movement patterns and provide advice about the best way to exercise.

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February 2019 focus and class schedule

When is the last time that you cranked up the volume of a favorite song, let your body ignite into dance and your voice explode into song as your untethered soul soared into pure joy?  How about the last time you were awestruck by the beauty of the sky, a flower, or another natural phenomenon?  For that fleeting moment, did you notice a feeling of great expansion through the portal of beauty?  The intense joy is usually followed by a calmer, quieter inner space of peace. Those are qualities of love that are experienced as joy, peace, and expansion into the space created in the heart and mind. There is no judgement and condemnation. There is no fear. 

Love is what is left when you let go of everything that you love. Imagine being surrounded by everything you love:  people, tastes, sounds, smells, and comforts. Now, begin to let go of them one by one. You may find yourself in a void of total darkness and silence. Don’t freak out and run. Just sit. What happens next, when you realize that this can’t be the goal of practicing non-attachment (a foundational practice of yoga)?  You burst through the darkness and silence into the light—and everything is there…not just what you loved, but everything. In this sense, love is the pure awareness and acceptance of everything just as it is. This is true freedom:  to be in that space.  

In February, the month celebrating love, seek to cultivate positive emotions in yourself. From that place of higher vibration that is love, all things are possible.

February updates and special events:

  • Introduction to Yoga on Sat., 2/2, 1 p.m.  This 90-minute class, taught by Leslie Weigel, will introduce new students to our studio, basic yoga etiquette, basic postures, and the overall structure of a class.  If someone you know has been looking for an accessible way to learn more about and begin practicing yoga, please encourage them to join us.  Read more hereand register here.
  • Yoga@the Museum on Sat., 2/9, 10:30 a.m.  This 70-minute Basics-level class, offered on the second Saturday of each month, meets at The Downing Museum, and Leslie Weigel teaches it in February.  Find out more here and register here.
  • Mindfulness Meditation series, beginning on Sat., 2/9 at 2 p.m.  Although this series is full, we have started a wait list in case we receive cancellations.  To join the wait list, send Angie an email at 4yoga.me@gmail.com
  • Yin@the Museum on Sat., 2/16, 4:30 p.m.  If you have been looking for an afternoon practice at The Downing Museum, Chie Tanaka provides that opportunity with a 70-minute Yin class in February.  Read more here and register here.
  • Meditation@the Museum on Sat., 2/23, 10:30 a.m.  Join Alice Simpson for the monthly meditation class held at The Downing Museum.  No prior meditation experience is required—beginners are always welcome.  Register here.
  • Opening the Heart, a Backbending Workshop with Debbie Marquette on Sat., 2/23, noon.  Although this workshop is already full, please send Angie an email if you’d like to be added to the wait list.
  • Sunday-afternoon rotating classes.  February brings a diverse line-up, both of class styles and teachers, on Sundays at 2 p.m.  Join Tori, Frances, Chie, and Leslie for these special classes; read more about each of the class offerings here.
  • Saturday 7 a.m. class on hiatus.  In February, we are putting the 7 a.m. Saturday class on hiatus; however, if you would be interested in taking this class in late spring or early summer, please let us know so that we can gauge interest about possibly returning it then.

For a full list of February classes, please see the calendar page—or pick up a hard copy at The Pots Place.  We also post the day’s class(es) each morning on our Facebook page, should you find it convenient to keep up with us there.  

Inclement weather policy:  during inclement weather, we decide whether or not to cancel classes independently of area school districts’ decisions.  If we do cancel a class, we publicize that information at least one hour before it begins, and we announce it in these two ways:

  • an update to the online schedule of classes
  • an update on our Facebook page
Fountain Square Park in January 2018
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February rotating classes: try something new!

In January, we launched a new Sunday-afternoon class that meets at 2 p.m. and is different each week: the rotating class. During January, the rotating classes highlighted types of yoga that are already on our schedule. In February, we feature new options to allow students to explore other styles or types of yoga.

We invite you to join us for one or all four of our February rotating classes!

  • On Sun., Feb. 3, Tori will offer a Mudras & Asana class. The class will teach and explain several mudras (gestures) and combine them with sets of connected asanas (postures). The pace of the class will be a slow flow, and the asanas will offer options for progressions.
  • On Sun., Feb. 10, join Frances for a Chair-Assisted Office yoga class. This class will help those who work in a technology-based workplace with simple, easy techniques to help stretch, strengthen, and move the entire body while either seated or using a chair as a prop.
  • On Sun., Feb. 17, Chie will offer an Introduction to Flow class. In flow yoga, each movement is synchronized to a breath. This introductory class will break down two common flow sequences: Surya Namaskār (Sun Salutation) A and B. It will also combine basic standing poses in dance-like, graceful, flowing sequence.
  • On Sun., Feb. 24, join Leslie to explore the asanas (poses), prana (breathing), and chakras (energy spirals) associated with the Five Tibetan Rites practice of Tibetan monks. We will learn the five movements, and then alternate movement with the study of the major chakras affected by the Tibetan rites.
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Opening the Heart, a Backbending Workshop with Debbie Marquette: Sat., 2/23, 12–3 p.m.

We are delighted to announce that Debbie Marquette, E-RYT 500, will be offering a three-hour backbending workshop on Saturday, February 23, 12–3 p.m. If you would like to learn more about how to practice backbends safely, join Debbie for this extended exploration and practice.

To learn more about Debbie, check out her website. To learn more about the workshop, see the flyer below.

To reserve your space for the workshop, register here!

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Mindfulness Meditation: registration open for 4-week series with Alice

Would you like to learn more about mindfulness meditation in a structured format? Then join us for a 4-week Introduction to Mindfulness Meditation series taught by Meditation Facilitator and Yoga Teacher Alice Simpson, RYT 200!

Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We feel more alive. We also gain immediate access to our own powerful inner resources for insight, transformation and healing.

—Jon Kabat-Zinn

Alice’s background is in mindfulness meditation, and she completed the Mindfulness Based Stress Reduction (MBSR) training at Vanderbilt’s Osher Center for Integrative Medicine. She has also studied other meditation practices and facilitates meditation for both individuals and small groups.

Each 90-minute session will include practices in several styles of mindfulness meditation, tools for managing stress and anxiety, group reflection time, and instructions for home practice. Students will also learn about the background and science of mindfulness meditation, acquire skills to cope with challenges of everyday life, and cultivate the nine attitudes of mindfulness.

The 4yoga community yoga studio welcomes all with openheartedness and enthusiasm to this healing, transformative experience. No prior meditation experience is required.

Registration: pre-registration is required, and space is limited. Sign up online at tinyurl.com/4yoga-med

Payment: $40 for the series, payable when you arrive for the first class.

Location: the 4yoga studio at 428 East Main Avenue, above The Pots Place on Fountain Square in downtown Bowling Green, Kentucky.

Dates (all Saturdays, all times 2–3:30 p.m.):
• February 9
• February 16
• March 2
• March 9

Alice Simpson’s Mindfulness Meditation class showed me how to press the pause button in my life. I learned to respond instead of react.

By learning to focus attention on what you experience, when you experience it, you silence internal chatter and allow stillness to blossom.

Alice’s expert caring and open-minded guidance demystifies this process using simple, easy-to-use techniques. This class will give you the tools you need to transform and enrich your life. Enjoy the ride!

— Amy Disparte, Mindfulness Practitioner, Mindfulness Meditation Participant

Alice is looking forward to welcoming you to the studio for this series!
(Photo credit: Julie Small.)
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Join Leslie Weigel for Introduction to Yoga: Sat., 2/2, 1 p.m.

Have you been thinking that you would like to start doing yoga but are not sure where to begin? Were you unable to attend the January “Introduction to Yoga” session? Then join Leslie Weigel for our next offering on Saturday, February 2, 1–2:30 p.m.

This 90-minute class will introduce beginning yoga students to several topics:

  • 4yoga studio space
  • yoga etiquette
  • basic yoga postures including alignment principles and breathing techniques
  • the structure of a yoga class

Leslie has been practicing and teaching yoga for over 7 years and is enthusiastic about sharing her knowledge and love of yoga with new students in a simple and direct way and at a slow pace that respects students of all levels of fitness.

To provide appropriate attention for each student, this class is limited to 10 participants and registration is required. Complete this online form to hold your space: https://tinyurl.com/4yoga-intro

The investment for this class is $10, payable by check or cash when you arrive. Please wear comfortable clothing, and if you have a yoga mat and want to bring it, you are welcome to do so. However, we have all the required supplies at the studio: you need only to bring yourself!

Photo of studio with mats laid out.
The studio with its view of Fountain Square is waiting for you!
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February @the Museum preview: two yoga options!

We are delighted to announce that February will provide not one but two opportunities to practice yoga at The Downing Museum!  Yes, that’s right—in addition to our usual, morning Yoga@the Museum class on the second Saturday of the month, in February, we will also offer an afternoon Yin@the Museum class on the third Saturday!  Whether you are already a fan of practicing at the museum or looking for a first class to experience, we hope you can join us; please see details below, and use the links to register.

  • Yoga@the Museum:  join Leslie Weigel for this Basics-level practice on Sat., Feb. 9, at 10:30 a.m. by registering here.  Our basics classes incorporate asanas (poses), breathing exercises, and awareness linking the breath to movement.  They focus on alignment,  offer modifications to help students at varying levels of experience, and are moderately paced.
  • Yin@the Museum:  Chie Tanaka teaches the first meeting of this class on Sat., Feb. 16, at 4:30 p.m. Join Chie by registering here.  Yin yoga works the deeper layers of connective tissue to improve flexibility and hydration of the joints and tissue by using longer, deeper holds of specific, tailored poses. It often targets the lower back and hips, and it can also promote deep release of stress and tension from both body and mind.

Fans of Meditation@the Museum, we haven’t forgotten you!  Please mark your calendars for Saturday, February 23.  We will open registration for the February meditation class after this month’s session—on January 26—has met.  Also, although the January event is full, please email if you’d like to be added to its wait list.

Ready for Yoga@the Museum
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January book club meeting, The Untethered Soul: Sun., 1/13, 1:30 p.m.

Looking for ways to take your yoga “off the mat”? Then join us for our quarterly book club! We welcome everyone—regardless of how much or how little of the book you have been able to read—and we discuss over tea and vegetarian snacks!

The book club will kick off 2019 with a discussion of Michael Singer’s The Untethered Soul, and we will gather on Sunday, January 13, at 1:30 p.m. in the lounge at the studio. Tori will facilitate our conversation (and provide a drawing for a door prize!). We will conclude no later than 3:30 p.m. for participants who also want to attend the 4 p.m. Basics class with Debbie.

Singer’s website says this about the book:

By tapping into traditions of meditation and mindfulness, author and spiritual teacher Michael A. Singer shows how the development of consciousness can enable us all to dwell in the present moment and let go of painful thoughts and memories that keep us from achieving happiness and self-realization.

If you prefer borrowing to purchasing, the book is available in both print and digital editions at the Warren County Public Library.

Please bring a vegetarian snack to share if you can: we will provide a selection of hot teas, plates, cups, and utensils. We look forward to seeing you soon!

The Untethered Soul (photo credit: Tori Treangen)
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January 2019 focus and class schedule

We have just celebrated New Year’s Eve, the point that we have chosen to mark a full cycle of earth’s orbit around the sun. A common tradition—and one you may have experienced—is to pause for a moment on December 31 to look back at the events of our lives and to set intentions for the new year before we begin yet another lap around our life-giving sun. It is often amazing to remember yourself one year ago at this time and compare that version of yourself to where you are now. Sometimes we cannot imagine moving from “there” to “here.”  How did it happen?  From the view that we are co-creators of our lives, being as clear as we can with our intentions is the first step.  

This passage by W.H. Murray, a Scottish mountaineer and writer, is an inspiring affirmation that we have the potential to be powerful co-creators of our lives.

Concerning all acts of initiative (and creation), there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred.  A whole stream of events issues from the decision, raising in one’s favour all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamt would have come his way.  I have learned a deep respect for one of Goethe’s couplets:

Whatever you can do, or dream you can, begin it.
Boldness has genius, power, and magic in it.

—From Thomas F. Horbein’s Everest: The West Ridge

January updates and special events: 

  • New Year’s Day class with Debbie, followed by potluck brunch.  Start 2019 on your mat!  Join Debbie for a 10 a.m. Mixed-level practice, followed by a casual potluck brunch.  We will provide table service and a selection of beverages.  Bring your favorite brunch item to share and ring in the new year with fellow yogis and yoginis.
  • Welcome Emily Harlan.  Emily was introduced to yoga through her father, a Methodist minister, as a teenager.  She enjoys creating challenging flow classes that focus on the core and the breath.  She lives in Bowling Green with her husband and daughter, a three-year old who does an impressive three-legged downward dog pose. 
  • New Sunday 2 p.m. rotating classes.  We have added a new class on Sundays at 2 p.m.  Each month, this class will rotate through different styles of yoga with different teachers.  In January, we are highlighting styles of classes that are already offered at 4yoga (Restorative, Gentle, and Yin); in future months, we expect to offer new styles as well.  If you’ve ever been curious about a class but not been able to attend it at its usual time, please join us on Sunday afternoons!  
  • Book Club (Michael Singer’s The Untethered Soul).  Our semi-quarterly book club kicks off 2019 with a meeting on Sun., Jan. 13, at 1:30 p.m.  Tori will facilitate our discussion of The Untethered Soul, which is available at the Warren County Public Library as both a digital and a physical book.  Please bring a vegetarian snack to share as we gather in the lounge, and don’t hesitate to join us even if you do not complete the book.
  • Yoga and Meditation opportunities at The Downing Museum.Whether you are a regular for the @the Museum classes or have been curious about practicing yoga or meditation in this special environment, please click on the following links to register to reserve your space for one of January’s classes:  Yoga@the Museum will be taught by Shigeko and take place on Sat., Jan. 12, at 10:30 a.m.; Meditation@the Museum will be led by Alice and will take place on Sat., Jan. 26, at 10:30 a.m.  Because space is limited, registration is required for both of these classes.
  • Introduction to Yoga class with Debbie.  This 90-minute introductory class is already full; however, if you would like to be added to the wait list and to receive advance notice of possible future introductory classes, please send an email to Angie at this account (4yoga.me@gmail.com).  Include your first and last names and the best email address at which to reach you.

For a full list of January classes, please see the attached schedule or the calendar page on our website—or pick up a hard copy at The Pots Place.  We also post the day’s class(es) each morning on our Facebook page, should you find it convenient to keep up with us there.  

Inclement weather policy:  during inclement weather, we decide whether or not to cancel classes independently of area school districts’ decisions.  If we do cancel a class, we publicize that information at least one hour before it begins, and we announce it in these three ways:


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