Green Refresher: One day of clean foods to get you back on track!

Periodically, I get off track of my diet for a meal or two. For me it just seems better to follow a 80/20 rule when it comes to food. Eat 80% of the foods I know nourish my body and mind then 20% of the time allow myself to consume other delicious foods. Even when I go off the wagon my goal is not to binge eat. Eating this way helps me do my best and feel by best - i'm less likely to go off the wagon and stay off for a few days or a week. I give myself permission to truly allow myself to enjoy a small quantities of the food I like and as close to my food plan as possible. My favorite sinful foods are anything with chocolate, a good hamburger at a restaurant or sweet potato fries! After a meal where I've indulged a little I love to load up on a large quantities of vegetables, lean meats and healthy fats with a few days of uber clean eating to get back on track.  ;-)

 Even when I'm doing a light cleanse I typically still eat lean meats because my body functions better with good quality animal protein. These meals are rich in alkalizing and detoxifying vegetables, warming spices and foods to support good digestion. If you are busy I suggest making all of this except for your breakfast the day before and pre-portioning to ensure success.


Pre-Breakfast (First thing when you wake up)

2 cups hot water with 1/2 lemon 

Breakfast
2 Pasture-Raised Eggs
Simple Heavenly Braised Kale
4-5 Raspberries

Morning Snack
Green Pro-biotic Smoothie
8 almonds, soaked in water for approximately 4 hours


Lunch
Grass-Fed Beef Meatballs (omit bacon)
Oven-Roasted Vegetables (Broccoli, Asparagus, Cauliflower, Onions, Brussels, etc)

Afternoon Snack 
Ginger Tea (Shave strips of fresh ginger into the bottom of the mug and pour hot water over the top)
Mixed Greens and Salmon Salad (Recipe below)

Dinner
Spicy Crock-pot Chicken and Vegetable Soup

Article by Keri Marino.

Keri Marino is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist in training.  She owns and operates Yoga Unique LLC offering Private classes, Yoga Therapy and Yoga props. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

Free Videos for Digestive Wellness

Two short and sweet videos with Keri and Liz Finley on healing practices for the digestive system. It's good to reboot your system after the holidays and take time to nourish your body and mind. I find myself gravitating towards a uber-cleansing diet at least once per month after a day or two of a funky diet. Eating a vegetable rich diet, drinking plenty of water and healing movement do wonders! :-)

Yoga May Help to Prevent Alzheimer's Disease

Supta Baddha Konasana - Reclining Bound Angle Pose

A recent study suggests that yoga meditation may help in reducing risk's of chronic stresses which are linked with reduced risk of Mild Cognitive Impairments and Alzheimer's Disease. Individuals affected by Mild Cognitive Impairment (MCI) may have difficulty remembering events, conversations or people. They may also have impaired decision making abilities and struggle with day-to-day tasks more than they used to. People with MCI paired with chronic stress may have an increased risk of developing Alzheimer's Disease. Chronic stress is linked with the deterioration of the hippocampus of the brain. The hippocampus acts to retrieve memories and is impacted with MCI and Alzheimer's. In a study published by Neuroscience Letters, fourteen individuals aged 55-90 suffering from MCI were separated them into control groups receiving no treatment and those undergoing 8 weeks of yoga and meditation. The specific yoga and meditation technique used was Mindfulness Based Stress-Reduction (MBSR). By the end of the 8 weeks, the MBSR Group displayed more connectivity between the hippocampus and other parts of the brain, as well as, less bilateral atrophy in the hippocampus. The atrophy was reduced in both the left and brain hemispheres overall. Astonishingly, the brain shows incredible plasticity producing change in as little as four days of MBSR practice towards reduced stress levels. Wow, that means with a dedicated practice we should be able to rewire our brain which impacts our stress, thoughts and feelings which in turn prevents disease and promotes health. One of the many reasons I love, love, love the rich practice of yoga and meditation!

See the full article here. 

December Yoga Schedule

Private Classes & Yoga Therapy:
Available by appointment only. Private classes and yoga therapy are great for individuals who want the yoga experience in a more intimate setting with room for personalization. Classes offered in a variety of locations around Greenville, SC and online. Contact me for details:YogaUnique.KeriMarino@gmail.com 

Public Classes: 

Monday, Wednesday & Friday
10:45-11:45am Therapeutic Yoga @ Greenville Yoga (Augusta Rd)

Tuesday & Thursday
12:30-1:30pm Yoga for Cancer Survivors (on Tuesdays only, free classes offered at the Greenville Memorial Hospital - Cancer Center in the Mezzanine.) 
5:45-7pm Therapeutic Flow Yoga @ Greenville Yoga (Augusta Rd)

Sunday
2-3:15pm Therapeutic Flow Yoga @ Greenville Yoga (Augusta Rd)
4:30-5:30pm Restorative Yoga @ Greenville Yoga (North Main)

Sub Schedule:
I will be out of town celebrating my honeymoon from 12/10-12/20 and will have subs in all public classes.

Drop in to any of the above classes any time it works for your schedule. All classes are $10 unless otherwise specified. See location details at: www.GreenvilleYoga.com

Coconut Curry Soup

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My husband made the most delicious curry soup the other day. The next day I ate it for breakfast AND lunch - I finished it off the entire second quart of soup before he even came home from work for the day. It's that good! Due to several requests for the recipe he decided to write this up for you all. This recipe is by Executive Sous Chef Tanner Marino and it's a go to meal full of warming spices to soothe and nourish the digestive system. He mixes it up with different vegetables each time depending upon what we have in the fridge! Experiment :-)

Pictured here with Patty Pan Squash & Brussels

Candida Diet, Dairy-Free, Gluten-Free, Low-Carb, Nut-Free, Paleo, Soy-Free

Ingredients –

1 Leek

1 White Onion

I small Ginger Root

1 stalk lemongrass

2 cloves of Garlic

1 head of Broccoli

2 cans of Coconut Milk

1.5# (lbs) of Chicken Thighs or Breasts

1 Tablespoon each of Cumin, Smoked Paprika, Coriander, Cardamom, Ginger, and Tumeric

4 Tablespoons Madras Curry Powder

Salt to taste

M.O.P. (Method of Preparation)

-Slice onion and leek in to small pieces and keep together, mince garlic and ginger and keep near onions and leeks, smash the lemongrass but leave in large pieces so you can extract them out at the end. Cut the Broccoli into florets and set aside

- There are 3 different ways I have cooked the chicken and my favorite was tossing them in oil and all of the same spices up top (about the same amounts of each just not as much curry) and grilling them. If you can't grill them, you could always coat them in oil and spices and oven roast them too.

- So to start the soup I turn a pot (I really enjoy my Le Cruset on this one) on to medium and add oil and a little butter. I sauté the garlic, ginger, onions, leek and lemongrass for about 8 minutes until they are translucent. Then I add the spices and really agitate the bottom of the pan to get the caramelizing started. I add the 2 cans of coconut milk and give it a good stir to make sure all of the spices get thoroughly mixed in. I add the raw broccoli at this time and after the chicken is cooked and allowed to rest I cut it into small pieces and add it to the soup.

- At this time I check for seasoning and consistency. Is it thick enough and does it have a good strong curry flavor. If not I adjust adding more spices and or thickening with a corn starch slurry (paste made of corn starch and water, add when boiling to properly thicken.) Then I let it simmer for about 5 or so minutes or just enough for the broccoli to cook. I pull out the lemon grass and sometimes hit with a little splash of lime juice before serving to brighten it up a bit and cut through the creaminess of the coconut milk. I usually serve mine with Jasmine Rice.

 Yields 2 qts of finished soup

Two Simple Ways to Clean a Yoga Mat

I get asked this question frequently from students and finally got around to creating a full post on it. Happy Cleaning! :-)

A few simple do's and don'ts:

• Do wash both sides of your yoga mat. I know this seems like a no-brainer but so many people only wash one side and then they roll the two together and the germs spread. 
• Do wash your mat regularly. I practice daily for hours and wash my mat every 2-3 days. Especially for new mats, the more you wash and use them the stickier they become. Some mats have a film on them at first that get's broken down with use and cleaning.
• Don't submerge your yoga mat in water via the bathtub or the washing machine. It will take FOREVER to dry, decrease the life of your mat, and possibly tear up your machine. 
• Don't feel like you need to buy expensive mat cleaners! You can use things you already have on hand.

Two Simple Ways to Clean a Yoga Mat:

• Mix warm dish detergent with water in a sink. Dip towel into warm soapy water and wring out excess water. Place yoga mat down on clean surface and scrub the yoga mat in a circular motion from top to bottom. Flip mat over and repeat on second side. 
• Mix 1/3 vinegar with 2/3 water in a small spray bottle. Dampen a towel with water and spray vinegar solution on towel until saturated. Place yoga mat down on clean surface and scrub the yoga mat in a circular motion from top to bottom. Flip mat over and repeat on second side. 

If your yoga mat allows, you can add a 3-4 drops of your favorite essential oil to either washing solution. Read label on your mat to find out if you can use essential oils on it. Some mats pore become clogged when oils are used and it will make the mat slippery. Some antibacterial essential oils are: Lavender, Eucalyptus and Peppermint. 

Drying Your Mat:

• If possible, place outside in sunshine for 20-30 minutes to air-dry. 
• Otherwise, wipe mat down with a dry towel after washing and hang over the back of a chair or over a door and allow to dry. 

Storing Your Mat:

•  When rolling your mat up flip it over so that the side you want to practice on is facing down and then roll up neatly. That way when you lay your mat down to practice the rolled edges face towards the ground instead of curling up. 

Keri Marino is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist in training.  She owns and operates Yoga Unique LLC offering Private classes, Yoga Therapy and Yoga props. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

November Yoga Schedule

Private Classes & Yoga Therapy:
Available by appointment only. Private classes and yoga therapy are great for individuals who want the yoga experience in a more intimate setting with room for personalization. Classes offered in a variety of locations around Greenville, SC and online. Contact me for details: YogaUnique.KeriMarino@gmail.com

Public Classes:

Monday, Wednesday & Friday
10:45-11:45am Therapeutic Yoga @ Greenville Yoga (Augusta Rd)

Tuesday & Thursday
12:30-1:30pm Yoga for Cancer Survivors (on Tuesdays only, free classes offered at the Greenville Memorial Hospital - Cancer Center in the Mezzanine.)
5:45-7pm Therapeutic Flow Yoga @ Greenville Yoga (Augusta Rd)

Sunday
2-3:15pm Therapeutic Flow Yoga @ Greenville Yoga (Augusta Rd)
4:30-5:30pm Restorative Yoga @ Greenville Yoga (North Main)

Drop in to any of the above classes any time it works for your schedule. All classes are $10 unless otherwise specified. See location details at: www.GreenvilleYoga.com

Mixed Greens and Salmon Salad

This is my go to salad right now! I've definitely been seen carrying this into the yoga studio several times lately as my mid-afternoon snack. I love fresh herbs in a salad it really brightens the flavor. Delish! 

Candida Diet, Dairy-Free, Gluten-Free, Low-Carb,

Parsley is extremely nutrient rich and healing!

Nut-Free Soy-Free

Ingredients:
1-1/2 cups mixed greens (spinach, romaine, baby kale, or your favorite blend)
1/4 cup cucumber, thinly sliced
3-4 oz. wild-caught baked Cajun rubbed salmon
10 parsley leaves, coarsely chopped
1 tbl. good quality olive oil
1 tbl. lemon juice (approximately half of a lemon)

Directions:
1. Toss greens, cucumber, salmon, parsley into a container with a lid. Pour olive oil over the top and place 1/2 a lemon in the container. Place lid on top and store in fridge or cooler until ready to eat. Squeeze lemon over the top and toss enjoy. 
 *Recipe by Keri Marino. 

 Keri Marino is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist in training.  She owns and operates Yoga Unique LLC offering Private classes, Yoga Therapy and Yoga props. Keri teachers both privately and publicly around the Greenville area. Check out more here: YogaUnique

My Favorite Homemade Facial Masks

Detoxifying Clay Mask

Clay absorbs toxins and leaves skin feeling smooth and healthy. Clay isn't just good for the skin it's also great for digestive wellness when ingested. It binds to heavy metals and aids in carrying waste out of the body overall.

Ingredients:
2 tbl. Bentonite Clay*
3-5 tsp. Filtered Water

Directions:
1. In a small bowl, mix a clay with water until it forms a gummy paste. 
2. Apply to face and neck. Allow to dry on skin for 10-20 minutes. 
3. Gently wipe off with a warm moist towel. Repeat 1-2x per week for beautiful skin. 

Green Tea Mask

I usually apply onto neck and chest.

Green Tea contains poly-phenols which help to reduce inflammation and redness in the skin. This mask contains Matcha an incredibly potent form of dried young green tea leaves. Great mask for soothing the skin and anti-aging.

Ingredients:
1-1/2 tbl. Matcha Powder**
2-3 tsp. Decaffeinated Tea (I like to use Chamomile - hydrating or White Tea - anti-aging)

Directions:
1. Mix matcha and tea until it forms a thin paste.
2. Apply to face and neck. Allow to dry for 10-12 minutes.
3. Rinse face with warm water and wipe with moist towel to remove.  Repeat 2-3x per month.

*You can purchase Bentonite Clay at your local health food store. Check out the Bulk Tea & Spices section for additional savings.
**Sometimes you can find Matcha powder at your local health food store. I ordered mine online through Amazon.


Keri Marino is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist in training.  She owns and operates Yoga Unique LLC offering Private classes, Yoga Therapy and Yoga products. Keri teachers both privately and publicly around the Greenville area.

October Yoga Schedule

Private Classes & Yoga Therapy:
Available by appointment only. Private classes and yoga therapy are great for individuals who want the yoga experience in a more intimate setting with room for personalization. Classes offered in a variety of locations around Greenville, SC and online. Contact me for details: YogaUnique.KeriMarino@gmail.com
 
Public Classes:

Monday, Wednesday & Friday
10:45-11:45am Therapeutic Yoga @ Greenville Yoga (Augusta Rd)

Tuesday & Thursday
12:30-1:30pm Yoga for Cancer Survivors (on Tuesdays only, 8 week class series started Sept 10th, free classes, offered at the Greenville Hospital System's Cancer Center in the Mezzanine.)
5:45-7pm Therapeutic Flow Yoga @ Greenville Yoga (Augusta Rd)

Sunday
2-3:15pm Therapeutic Flow Yoga @ Greenville Yoga (Augusta Rd)
4:30-5:30pm Restorative Yoga @ Greenville Yoga (North Main)

Drop in to any of the above classes any time it works for your schedule. All classes are $10 unless otherwise specified. See location details at: www.GreenvilleYoga.com

Green Pro-biotic Smoothie

Love green smoothies as a way to inundate the body with water rich vegetables and fruits while loading up on healthy dietary fiber. This is a delicious combination - feel free to mix it up! I usually enjoy with a few soaked almonds for some healthy brain-boosting fat. :-) 

Candida Diet, Dairy-Free, Gluten-Free, Paleo, Soy-Free


Ingredients:
1-2 handful baby spinach
1/2 large cucumber, coarsely chopped
2 stalks celery, coarsely chopped
1 palm full of parsley
1/3 bulb fennel, coarsely chopped
4-5 frozen pineapple chunks
4-5 frozen peach chunks
1/4 large green apple, coarsely chopped
6 oz. filtered water
1 heaping tablespoon pro-biotic powder (I use American Biologics Bio-Bifidus complex)

Directions:
Toss all ingredients into a Vitamix or high-powered blender. Blend until smooth. Enjoy immediately.
*Recipe and photos by Keri Marino. Smoothie inspired by Kathryn Budig's Lean Mean Green Eating Machine.

 Keri Marino is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist in training.  She owns and operates Yoga Unique LLC offering Private classes, Yoga Therapy and Yoga products. Keri teachers both privately and publicly around the Greenville area.

Yoga for Anxiety

Another free yoga video for you that is all about how to address anxiety from a holistic perspective. Namaste friends!

September Yoga Schedule

Lots of changes this month! Check it out...

Private Classes & Yoga Therapy:
Available by appointment only. Private classes and yoga therapy are great for individuals who want the yoga experience in a more intimate setting with room for personalization. Classes offered in a variety of locations around Greenville, SC and online. Contact me for details: YogaUnique.KeriMarino@gmail.com
 
Public Classes:

Monday, Wednesday & Friday
10:45-11:45am Therapeutic Yoga @ Greenville Yoga (Augusta Rd)

Tuesday & Thursday
12:30-1:30pm Yoga for Cancer Survivors (on Tuesdays only, 8 week class series starting Sept 10th, free classes, offered at the Greenville Hospital System's Cancer Center in the Mezzanine.)
5:45-7pm Therapeutic Flow Yoga @ Greenville Yoga (Augusta Rd)

Sunday
2-3:15pm Therapeutic Flow Yoga @ Greenville Yoga (Augusta Rd)
4:30-5:30pm Restorative Yoga @ Greenville Yoga (North Main)

Drop in to any of the above classes any time it works for your schedule. All classes are $10 unless otherwise specified. See location details at: www.GreenvilleYoga.com

Five Things You May Not Know About Yoga

A random top 5 on the ins-and-outs of Yoga practice...

1. Yoga is great for your health overall. It's a holistic way of mixing and synching the mental, physical and spiritual dimensions of living. Yoga asana (physical practice) helps to create health in the body and reduce pain.
2. It's not all fairy-dust and infinite bliss, yoga is a serious practice that should be performed safely. Find a qualified or Registered Yoga Teacher near you to work with an educated guide.
3. You get the most out of Yoga if you practice at least 2-3 times per week at the minimum. Take a little time every day to breathe deep and be present in your body..
4. Yoga is a detoxifying practice. Asana can be like a massage to the tissues of the body while interacting with several organic systems (like the nervous system). Wait for atleast 30 minutes after class then drink two glasses of warm or room temperature water to rehydrate your body.
5. Your yoga practice should be all about you! It's one time in life when you're really invited to nourish the roots of your own being. Move a little slower if you want to. Hang out in child's pose for half the class. Be you... Yoga is about listening to your own being to create homeostasis. From that place of balance we are better partners, family, and friends to the people and communities we serve. Exercising through yoga or any other form several times a week is fantastic self-care that benefits the world around you! :-)

Article by Keri Marino owner of Yoga Unique. Check out the new website here: Yoga Unique

Delicious Berry Cheesecake

This recipes is dangerously good... so good that even my husband ate several servings of it throughout the week. That rarely happens when I make a health inspired dessert. ;-) It is actually creamy like a traditional cheesecake and full of flavor. Love this recipe!!! 

Dairy-Free, Gluten-Free, Paleo, Raw, Soy-Free, Vegan


Ingredients:
Crust
1 c. almonds
1 c. pecans
1/4 c. Enjoy Life chocolate chips
3 tbl. cocoa powder
pinch of sea salt
5 medjool dates
 
Fruit Mixture
1-1/2 c. fresh cherries, pitted
1-1/2 c. fresh organic blueberries

Cheesecake Filling
3 c. raw cashews, soaked for 4 hours
2 c. unsweetened coconut milk (vanilla)
1/2 lemon
1/3 c. honey
pinch of sea salt
1 cup plus 2 tbl. coconut oil
3 tbl. arrowroot powder mixed with 2 tbl. cold water

Directions:
Crust
1. Put all crust ingredients except medjool dates into a food processor. Process until finely chopped. Add dates one at a time until coarsely chopped. Should be able to stick together when pressed between two fingers.
2. Press pie crust into a 6 inch spring form pie crust until it forms a thin layer around the bottom of the pan. Set aside.

Fruit Mixture
1.  Blend cherries and blueberries until thoroughly mixed. Pour into airtight container and place in fridge.

Cheesecake Filling
1.  Strain liquid from cashews. Combine cashews, milk, lemon juice, honey and salt in a blender. Combine arrowroot powder with water in a small cup. With motor running on low slowly added melted coconut oil and arrowroot liquid.
2. Remove 1/3 of the plain filling and store in the refrigerator until needed. Add berry mixture to the remaining filling and blend to combine.
3. Pour half the fruit filling over the pie crust. Drizzle maple syrup over then top with remaining fruit filling. Tap the mold to settle. Place in freezer for 20 minutes. 
4. Remove and top with plain filling. 
5. Place cheese cake in freezer for another 2 hours. Once solid top with pecan halves and fruit for eye appeal. Store in the refrigerator.
*Recipe and photos by Keri Marino.

 Keri is an internationally Registered Yoga Teacher, Propmaker, and Yoga Therapist in training.  She owns and operates Yoga Unique LLC offering Private classes, Yoga Therapy and products. Keri teachers both privately and publicly around the Greenville area.


 

August Schedule

Private Yoga Classes and Yoga Therapy:
Private Classes and Yoga Therapy are offered 6 days a week in a variety of locations around the Greenville area for individuals, couples, families, and groups of all sizes. By appointment only, contact us @YogaUnique.KeriMarino@gmail.com for details.

Public Classes

 

Monday

NEW 10:45-11:45am Therapeutic Yoga $10

Tuesdays
5:45-7pm Mindful Flow Yoga $10

Wednesday

 NEW 10:45-11:45am Therapeutic Yoga $10

 
Thursdays

12:30-1:45 Yoga for Cancer Survivors Free* (Last class on 8/11. New 8 week series begins on Sept. 10th)

5:45-7pm Mindful Flow Yoga $10

Friday
NEW 10:45-11:45am Therapeutic Yoga $10

Sundays

10:45am-12:00pm Restorative Yoga $10 
2-3:30pm Mindful Flow Yoga $10 

All public classes at Greenville Yoga at the Augusta Road location.

*Yoga for Cancer Survivors is offered in through the Greenville Hospital System's Center for Integrative Oncology and Survivorship in the mezzanine.

Slow-Cooked Dry Rubbed Baby Back Ribs

Pre-oven...these smelled delicious while cooking!

Although, these aren't something I recommend you eat every week I have to admit...I've always enjoyed the savory feeling of enjoying a few fall off the bone ribs. There is something literally warming about the experience. This recipe is our rendition of a memphis style rib with some added spices that are great at igniting the digestive fire. It's much lower in sugar that many dry rubs out there. It is only sweetened with one tablespoon of coconut sugar which has a lower glycemic index and higher fiber content than cane sugar. I'm often asked why adding any sugar is necessary (because I oftentimes only add very small amounts). Seasonings like sugar and salt really help to enhance the flavor of the food - it makes it pop. I've realized over the years that healthy food is only good for me...if it's tasty enough for me to want to eat it. I'm over making disgusting no-flavor foods for them to rot in my fridge. :-) Hope you enjoy this delectable recipe as much as we did.

Candida Diet, Dairy-Free, Gluten-Free, Nut-Free, Paleo, Soy-Free

Ingredients:
2-3 lbs. pasture raised baby back ribs

Makes extra rub that can be used with pork and beef.

Rub:
1/3 c. paprika
3 tbl. mustard powder
3 tbl. onion powder
3 tbl. garlic powder
3 tbl. chili powder
2 tbl. oregano
1 tbl. sea salt
1 tbl. coconut sugar
3 tsp. cumin
2 tsp. cayenne
1 tsp. coriander
1 tsp. allspice
The rub recipe yields around 1-1/2 cups. You'll only use a few tablespoons for these ribs.

We served ours with a fresh salad.

Directions:
1. Score the ribs by slicing X's into surface of the skin. Drizzle with oil and then rub spices over the ribs. 
2. Preheat oven to 300 degrees Fahrenheit. Place ribs on a baking pan and cook in preheated oven for 2-2 1/2  hours until desired tenderness is reached. 

Serves 4.






*Recipe and photos by Keri Marino.

Keri is an internationally Registered Yoga Teacher, creator of yoga props, and health lifestyle educator.  She owns and operates BAYA Wellness, LLC offering yoga classes, handmade props, and healthy lifestyle services. Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events. 

BAYA... Be As You Are! 

Why I Practice Yoga

Me in Camel Pose 2009.

My first yoga experience was at home with a Rodney Yee DVD. The first time I came into Down Dog I literally yelped with discomfort. After long-distance running for many years my legs and hips were super tight. I wasn't anywhere near being able to touch my toes and stretching was extremely uncomfortable. Yet, somewhere deep inside I felt drawn towards the practice. Then one day, I got up the courage to attend an actual yoga class at my university recreation center. The teacher was a skinny dude with a calm voice and an observant personality. I had a hard time following along with all the lefts and rights. At one point in the class the teacher walked my way leaned over, giggled softly, and asked me in a non-judgemental way, "What are you doing?"  He helped me find the same position as the rest of the class without skipping a beat. I had a really hard time focusing my mind at first. It was hard not thinking about 100 other things...like how stupid my clothes looked compared to the cute clothes on the pretty girls practicing beside me.

Somehow, by the end of the first yoga class I was actually able to listen. I heard the teacher talk about focusing on your breathing and noticing the sensations in the body. He helped us to be really present and mindful of the experience. At one point or another, my hyperactive self-critical mind stopped controlling my experience.  I did something I probably hadn't really done in years...I actually relaxed.

I left that class and felt light, free, and happy. After that class I kept practicing at home and in yoga classes through the rec center several times a week. I discovered that yoga not only helped me feel better in the short term but also with my long-term health goals as well. Chronic low back pain went away, I started eating healthier, my stress levels dropped, and my digestion was stronger. 

Me in a variation of Side-Plank 2013.

Feeling better was and has always been the main reason I practice yoga. When I take the time to practice yoga in some way (it has many forms) I always feel better about myself, my body, and the world around me. When I feel better I am a better person... I have clearer thinking, lower stress levels, and I am more kind to myself and others. 

Some days when I practice I only focus on breathing and poses. Others I only do meditation or chanting. Many days I do all of the above, it just depends upon what I need to balance me out that day. Yoga has this incredible way of being customized to whatever your needs are. I practice yoga because I want to be a healthy happy person. I want to help others, and the best way to help others... is to help myself. :-)

 Be As You Are.


Keri is an internationally Registered Yoga Teacher, creator of yoga props, and health lifestyle educator.  She owns and operates BAYA Wellness, LLC offering yoga classes, handmade props, and healthy lifestyle services. Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events. 

BAYA... Be As You Are! 

July Schedule

Public Classes:

Tuesdays
5:45-7pm Mindful Flow Yoga $10

Thursdays

12:30-1:45 Yoga for Cancer Survivors $Free* 

5:45-7pm Mindful Flow Yoga $10 

Sundays

10:45am-12:00pm Restorative Yoga $10 
2-3:30pm Mindful Flow Yoga $10 

All classes at Greenville Yoga's Augusta Road location. Suitable for students of all levels.

*Yoga for Cancer Survivors is offered in through the Greenville Hospital System's Center for Integrative Oncology and Survivorship in the mezzanine.

Subs for July:

I will not be offering private or public yoga classes from 7/12-7/16. I'm getting married - woot woot! :-) My classes at Greenville Yoga will have subs starting on Thursday 7/11.  

Private Yoga Classes and Consultations:
Private Classes offered in a variety of locations around the Greenville area for individuals, couples, families, businesses, etc.  Health education consultations are available as well see website for details (www.BAYAWellness.com)