​You may be surprised to learn that I had one of the best times of my life working alongside Kat, Denise and Lorie as we hosted Rise Up Beautiful 2019 at Breckenridge.  Putting together that weekend gathering was a collaboration of God’s genius when each of us said “yes” to the commitment.  It took many hours of preparation and hard work and a lot of faith that God would provide, all while each of us was working other jobs and managing families. Prayerfully we crafted something extraordinary and creative.  A retreat like none other.  The privilege was all mine, serving in this capacity, and allowed me to witness the joy and growth of the attendees in a way I never expected.  Greater than that, and much to my surprise, even I was moved towards a deeper loving relationship with God, my body and friends in the process! Not to mention, with Kat as a roommate, I laughed a lot (we’re talking A LOT!)  Please read the testimonials.

You might say I’m a bit biased because I’ve experienced a Sole to Soul Colorado Women’s Retreat with Yoga first hand.  But everything I’m saying is SO true!  It was truly a moving experience on many levels!  

I’ve been inviting as many lovely women as I can to join “Beautiful By Design” this fall. Admittedly, it’s hard for me to put myself out there with an invitation.  A “no” feels like rejection.  But, because the blueprint for what I know could or would happen with a yes answer, I continue to ask.  Wil you join us October 1-3 2021 in Estes Park, YMCA of the Rockies for “Beautiful by Design”?

In classic David Letterman-style I’ll work backwards with what I’ve been hearing:

#5.  “I Can’t Afford It” – It is important to keep with a budget and in these odd COVID times, money might be tight. A weekend like this, which includes 2 nights stay, all your meals, the full program, with art therapy and yoga: some would say could be worth $2500. Dare to compare.  I think one of the reasons registrations is filling up is because this weekend starts at $352.  To break it down in a year, that’s less than $1 a day. You almost can’t afford to not sign up! 

#4. “I’m not flexible/fit enough” – Everyone is on their own path to health. There is no judgement at retreat for where each of us is at in our journey.  With comparison being a killer, all we ask is that our lady participants to be present, not perfect.  We aren’t going to be doing yoga around the clock so consider this a time of kinesthetic or experiential learning.  We will learn as we move.

#3.  “I’m too busy” – Life tends to pull us in all kinds of directions.  Taking a break from life is necessary. Sometimes we ignore the need to disengage from our routines because we think it will just add to the problem.  What research shows is that a mini vacation improves mental health, prevents heart disease, makes you happy in the planning, improves relationships and creativity and productivity.  Beautiful by Design will be a time for self-repair, reflection and rejuvenation.   Your choice to join us isn’t about time management but rather self-management. 

#2. “I’m afraid” – Can you name It?  Where is it coming from? Fear of failure, fear of success, fear of not knowing anyone? Feelings are real and fear is a big deterrent to forward progress in life. Winning Olympic athletes learn to detect fear and shift it back to winning mindsets.  When fear knocks at your door, send faith to answer it.  John 14:27 – Peace I leave you, my peace I give you (says Jesus).  I do not give to you as the world does.  Do not let your hearts be troubled and do not be afraid.

#1. “I need to clean my fishbowl” – Dog ate the homework?  Ok.  What’s really holding you back? 

Because I am confident that being a part of the fun will make a positive change in your current circumstance or life situation I ask again, “will you join us this fall?” As the Sole to Soul Colorado team is praying for you and the weekend, we are thrilled to see how God is going to use Beautiful by Design to  a master piece out of all of us.  Put yourself first.  You are worth investing in.  Don't let 
an excuse get in the way of your personal growth.

This week, Red Rocks Sports Tuesday morning yoga is at 8:30am in Thundercloud Park.
Wednesday is our regular F.R.O.G. Pose 60 minute gentle flow in person at Holiday Park, North Boulder and on Facebook live.
https://www.facebook.com/frogposeyoga/live_videos/ 

After Mother’s Day I purchase beautiful blooming flower baskets and now I sit here in the morning sun taking in fresh new scents.  I feel the breeze on my skin, notice the newness of life and sense a shift.  The wonder of summer is met with my knowing it’s been preceded by spring, which came after winter, and fall before that.  The adjustment from one season to another isn’t always met with ease but I know that no matter where I am in the cycle of life, God meets me in the shift. 

In my books, Memorial Day Weekend marks the official beginning of summer.  Summer moves my thinking from packing heavy down coats and snow scrapers to baseball and hotdogs, cookouts, camping and pool time!  Normally, on this weekend, Boulder is buzzing with runners and visitors from all over the globe to participate in the Bolder Boulder and Creek Fest.  Like last year, sports enthusiasts, who normally would be stepping into new sneakers, are adjusting to stepping onto yoga mats in place of organized road races.
How are you adjusting to the changes in life this season?

Whether you are an experienced J’ogi or have never been on a yoga mat, summer is a treasured time to barefoot walk in the park with a practice of community yoga! 

Holiday Park, North Boulder:  On Wednesdays at noon you can enjoy our F.R.O.G. Pose 60 minute beginner flow classes starting June 2,  streaming facebook live https://www.facebook.com/frogposeyoga/live_videos/  , weluity.com and Youtube @frogposeyoga.

Thundercloud Park, Arvada:  Join the Red Rocks Sports Yoga on Tuesdays for a rotation of teachers including myself, Carrie Davidson, Niki Sparks, Denise Stemple of Space for Change, and Lorie Corrado of Thrive Whole Health and Yoga.  There's 2 time options:  1. Every Tuesday morning from 8:30-9:30; 2.  2nd Tuesdays  Only 7-8pm.  The theme will be EVERYTHING summer and the light(ness) of Jesus!  Who doesn’t want a healthy dose of that after coming out of the perceived coldness of 2020?

 Regardless of which classes you can attend, you will be met with prayer, the Word of God, fellowship and stretching on a yoga mat.  Be sure to bring a water bottle, a towel (in case the grass is wet), sunscreen and the willingness to shift into your best summer mindset.

See you on Tuesday!

​Hello J'ogi's,

There’s nothing like visiting a farm this time of year, where the Breath of the Almighty springs forth new life.  Kat and I had a good laugh playing in the goat pen. When the owner of the farm, Kristy, said she found me, in a round about way on the world wide web, we both knew it was God’s doing.  She admitted she was a little scared to ask me about teaching a fundraising baby goat yoga class. Since I’ve never taught a class with animals before (not including you people – ha!), we were in the same boat.  But, with God, all things are possible!

I am thrilled that the courage of the Holy Spirit overcomes fear and even more excited to try something new for a good cause.  I am encouraged because God prepares in advance for special occasions, knowing the 2017 birth of the ministry of F.R.O.G. Pose is God’s idea for today’s purpose!  Our mission is to further the Kingdom of God one breath, one prayer and one yoga pose at a time…and some baby goats!  God does the heavy lifting if we just step out in faith and say yes to where He’s leading.

YOU, can do new things in 2021!

As I collaborate as Sole to Soul Colorado, and we march toward the goal of retreat this fall, wouldn’t you know God’s revealing yet another new thing to learn in 2021: teach my first baby goat yoga class.  My CORE POWER teacher training helped me to learn that a good yoga class is met with mindfulness and a teacher who’s prepared in advance for it.  Theme is an important piece in setting up her students on their mats for a successful moving meditation.  To sit at the front of the class, as guide, takes thought and preparation.  Every Christian yoga class begins with time in prayer with God to hear for how He’s wanting me, as teacher, to lead.

Since I love to theme my classes, my quiet time with God and google search on the word “goat” brought me to Matthew 25: 31-46.  Here Jesus paints what might seem like a grim account of how God will sift the nations when He makes his second coming, like a Shepard separates his sheep from the goats.  But further reading tells me that Jesus seems more interested in how we are spending our time now versus worrying about our wellbeing at the end of days.  I can take my temperature for eternity today by asking “am I feeding the hungry? giving drink to the thirsty? offering to clothe those in need? visiting prisoners?” or in the case of our fundraiser, offering shelter to Nicaraguan survivors of sex trafficking?  Based on my honest answer, I don’t need to fear whether I’m a sheep or a goat.  If I’m keeping my eyes on the prize, by helping the least of these, my take is that it’s good enough for Jesus.

Weather dependent, join us next week for special IN-PERSON, OUTDOOR Baby Goat Yoga!  Fill you lungs with fresh air, enjoy the mountain vistas, and commune with the Maker of Heaven and earth as baby goats fill your hearts with joy.  Space is limited to 15 students per 60-minute class.  Sign up at Signup Genius. https://www.signupgenius.com/go/70A044FADAC2BA46-baby  Normally our donations are taken to support the ministry of F.R.O.G. Pose but next week they are going toward House of Hope.  $30 will buy a child a school uniform.  $75 grants a woman a small business, $160 gives a child a year of schooling, $420 ($35 reoccurring) provides one mouth food necessary for a month. 
 
Due to an injury we won't have live Wednesday class at noon but please feel free to select a class of your liking on Facebook live https://www.facebook.com/frogposeyoga/live_videos/  - show up for yourself.

Stay tuned for Yoga in the Park at Red Rocks Sports.

Continuing to Balance Anew in 2021

It’s in these uncertain times where I’m eternally grateful for my friends Kat, Denise and Lorie, as they have helped me navigate the challenges of life in the pandemic.  As we collaborate together in Sole to SoulColorado, adding in your valued participation, we’ve collectively developed a knowing that we don’t have to keep ourselves in the fearful ruts and mondain isolation of 2020 and can take an active role to do NEW things!  Since we started this in January, our hope is that you’ve found encouragement, challenge, and more balance, flexibility, and strength to all aspects of your life in body, soul, and spirit.  What healthy habits have you formed since January? 
 
YOU, can do new things in 2021!

Spring has sprung and I noticed everyone is out enjoying the warm weather and all the outdoor sportiness that Colorado has to offer.  Could this sudden motivation of the general populace be based on the fact that Coloradans packedon 10-20 extra pounds during COVID? And we thought the Freshman 15 was a thing! If it weren’t for the pandemic I’d see people of all ages training for the famous Bolder Boulder road race. I played outdoor sand volleyball the day after some snow skiing and I could tell by how I was huffing and puffing that I was a bit out of shape. Thankfully, it would seem as if winter hibernation has been replaced with moving our bodies through space.  This is the time of year the running shoes get placed by the door for easy access. 
As followers of Christ, we are in strict training for and motivated by a different kind of race.  Every one of us is a runner keeping focus on the prize that doesn’t fade.  We run in such a way as to endure the distance and  develop the necessary lung capacity so as to cross the finish line: the line between life and death, the here and now and our Heavenly home.  Our ability to draw from the Breath of the Almighty, who gives us life, is what fuels our forward momentum. We want to encourage each other to be in good spiritual health so we can confidently hurdle into our eternal home rather than stumble in, gasping for air.

I’ve only had a few instances in life where I’ve received such bad news that it literally takes the air out of my lungs.  It occurred last week as the news of our local shooting tragedy met my ears. “Just breathe, inhale, exhale”, I told myself.  Scary enough, it was the supermarket I grew up in and what, over the 42 years of shopping there, felt like the comfort of my own living room.  The weight of the senseless loss of innocent lives and the unsettled likelihood of my knowing a victim or two, felt like an instant sucker punch to my gut.
Not that it lessens the heaviness of evil acts happening in my quiet upper-class neighborhood, but my pastor reminded me it’s for this VERY reason, the recent terrible murders, that Jesus came to meet us here on Earth. If it were not for the hopeful cross and Jesus proving eternal life through His resurrection, it would be impossible to make sense of it all.  Yesterday was Easter, the Son of Man is seated at the right hand of The Father, and I can breathe a deep sigh of relief. I am doing something new by learning to breathe again.  A few deep breaths, my pulse returns to normal and I feel the beginnings of restoration in my soul.

In Christian yoga we practice voluntary breathing for the sole purpose of putting it into action when we need it most.  A gentle flow yoga instructor uses verbal breathing cues for each pose. Holding challenging poses become bearable when a student chooses to focus on a 4 second inhale followed by a 4 second exhale, rather than muscle weakness and trembling.  We’ve got a choice in our focus during a tough physical moving meditation.  The choice we make can be the difference between standing in the fight or giving up.  There is no judgement of self or others from your mat, but rather a knowledge that we are all building strength through breath.

Deep belly breaths fill the lungs with the much needed oxygen that trying experiences sometimes suck out of us.  Stress can cause the body to shrink into taking short sips of air and a mindful moment of taking 3 full breaths can be the difference between keeping your cool and saying something you might later regret.  How we use our breath helps us to make physical and spiritual breakthroughs.

Continue with Sole to Soul Colorado’s - Balance Anew 2021 as our Christian yoga community continues linking arms as like-minded accountability partners.  April is all about breath.  We are glad you are still seeking new things and together we can continue race training by offering weekly ideas, tips, challenges, and Scripture each Monday.  Our hope is that when Fall 2021 Retreat arrives, we can share, in person, how God has helped us do new things!
​
Won’t you join us in learning about breath? Email us at SoleToSoulColorado@gmail.com for more details on Balance Anew 2021 details and Fall 2021 Retreat.

After my volleyball game I introduced my sweetie to some dear couple friends, who are fellow volleyball players.  After a nice conversation, the extended handshake was met with the too often uncomfortable attempted fist-bump, elbow-reach, never-touching gesture.  Collectively we followed up the awkward behavior with apologies and a deflated sigh.  Rather than feeling the desired sense of victory for having made new friends we stepped away with that strangeness of being left hanging and gaining a mere half credit of connection.

I want to return to that feeling of belonging IN community.  My soul has a deep yearning to be seen and understood.  This universal longing is something that’s being especially challenged in these current times.  The naturalness of being free to lean in close to someone outside of your clan is becoming more and more bizarre. As time marches on in what I call the “Covid Confusion”, we are walking around attempting to live a natural life yet being met with unfulfilled longings of connection. It all feels very unnatural.

I was 50 when God called me into the ministry of Christian yoga.  We learned to speak a new language that brings healing to the bodies of the community around us utilizing verbal cues, some physical posture demonstrations and the use of hands-on adjustments. Hours of shared conversation, an unmatched team of educators and a sharing of struggles, was key to our growth and graduation.  At first it felt unnatural but with practice and with the support of this tight knit community, we emerged better than when we started.  In teacher training, I made lifelong friends.  It was fulfilling to be a part of the clan that we call “yogi’s”.  I connect with my yogi’s from a shared experience level yet I felt amiss in the spiritual. 
But God wasn’t done with my growth yet!

I heard God call me to foster the Frogpose Yoga community as one that focuses on Jesus Christ, and Jesus alone.  I was inspired to incorporate all the goodness of the yogi head knowledge with the love of God.  True connection made its way into my life with the marriage of my love of Jesus with the healthful exercise we call yoga.  I’ve even given us the name of “J’ogi’s”: Jesus-Yogi’s! God is so good as he has poured out blessing upon blessing of wonderful lifelong friendships though this practice of Christian yoga.  I am continually inspired and encouraged with the fellow teachers and students around me who God has put into my life since He birthed Frog Pose.
​
If you feel like you want to get connected to a group of people that love the Lord and to spend quality time with others who stretch on a yoga mat, you’ve found your family.  Regardless of your beliefs, all are welcome.  Whether you have never taken a yoga class or you have been enjoying yoga for years, please join in.  Facebook Live, YouTube, Instagram and some in person classes is where you will find us.  There’s room for all and know that we all started in the unnaturalness of the unknown but can now settle in and call it home.

Two weeks ago I returned from a most carefree trip to the beaches of Costa Rica.  Five fruit trees had been planted in the yard and in a matter of just 12 months they were already producing plantain bunches.  One night we had a very Disney-esque-Tiki Room experience as the winds picked up, lightning thundered and big rains fell.  The storming and strong breezes were a little scary and I knew I was safe.  I contemplated the delicate new trees:  waving in the wind was necessary to drive the tree roots deeper: "it's the most flexible trees that survive the strongest winds."  Let's hope I don't develop tree roots for feet!

My soul feels at home when I'm basking in the shade of beach trees because I sense God's presence in the marriage of ocean wave sounds, breezes, all together with Holy Spirit.  I get a heightened awareness of freshness as it awakens all my senses to a juxtaposition between the peace of the moment and perceived COVID strife in the rest of the world.  I bath in the sun as I smell the salt water and my eyes gaze up sturdy tree trunks that support lively canopies and shade.  There's much I learn from God's creation as to how flexible I am in my daily life.  Am I going to allow the ill winds blow me over or am I going to lean into God's strength and take a deep breath and drive my roots deeper?  

I invite you to to help shore up your flexibility with two opportunities for a 60 beginner gentle flow yoga class.   One in person, Tuesday Night (2nd T's) 7-8pm in Arvada and our Wednesday noon Facebook live class.  I often hear responses to an invitation to their mat that is " too tight of muscles or the inability to touch toes" as a reason to not participate.  

Being flexible in the body is not a requirement to benefiting from the effects of the class.  

Simply show up with a flexible mindset, yoga mat, some water and a mask.  Your guide  will gently guide you through a healthful moving meditation, incorporating deep breathing, stretching, and bible verses from God's word.  Adding this practice into your regular exercise routine will not only be an encouragement to your faith but it will undoubtedly increase flexibility in your muscles and ligaments.  The flexibility will come as you grow in strength.  

Come as you are, to either class, even if you don't feel flexible enough.

Tuesday:  6:45 doors open.  Red Rocks Church, Arvada.  Park in back and come around to the basement.  Bring warm clothes in case it's cooler.  Register at https://redrockssports.com/yoga
Wednesday:  12pm Facebook Live https://www.facebook.com/frogposeyoga/live_videos/ 

In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.-Matthew 5:16
Sole to Soul Colorado, comprised of Lorie, Denise, Kat and I, has been producing a weekly YouTube series to inspire and bring balance to the areas in our lives that have become skewed over the last 9 months.  Every Monday we release a short video to help encourage viewers to take new, forward steps as life continues in COVID.  Rather than allowing ourselves to remain chugging along in the lane of the mundane, we are pressing the gas pedal onto bigger and better things.  Our hope is to stretch each other and to find growth amidst what feels like a stifling time.

If you are anything like me, I’m experiencing all kinds of imbalance: eating lots of junk foods, watching endless TV shows, relying more heavily on substances or taking things out on those around me.  As an adult I’ve worked hard at breaking down barriers between me and my fellow man.  And just like that, I fall into a season of keeping to myself, staying at a distance and watching those walls go back up. 

Well, guess what?  “We don’t have to keep doing what we’ve been doing.” 

One of the best ways I’ve found to draw myself out of a funk is to help someone in need.  It takes the focus off of me and allows the Holy Spirit to pour into someone else.  There’s something about serving someone other than myself that gets me in a better head space while moving me closer to Jesus.

Our challenge for you this week is to volunteer yourself as you serve in some capacity.  What better way to find balance in your own life than to give-back.  Some suggestions could be making food for your neighbor, volunteering at church, out-serving your spouse or roommate, or writing a letter of encouragement to someone with whom you’ve lost touch.

The non-profit ministry, Boulder Pregnancy Resource Center, that’s near and dear to my heart, is having a Top Golf fundraising event on Feb 13.  Perhaps doing something like this inspires you.  Linking arms with a ministry helps improve the local community, lends for a sense of belonging with like-minded people, and helps in making new friends too.  Ministry work is hard but also VERY rewarding.  As Christians we get to see the E-ROI, eternal return on investment:  the physical AND spiritual reward.

2021 has a bright future and together we can do things differently than we did in 2020.

Join us for a gentle flow of breath, moving meditation and a focus on God's word Wednesday at noon.  Facebook Live https://www.facebook.com/frogposeyoga/live_videos/ is where you will find us.

And so is the balance of life in Costa Rica.  Pura Vida, they say.  Pure Life!Hello Froggers,

I wake to the sound of birds singing their welcoming song of a new day. My ears are attuned to the billow of the waves that continually roll without ceasing. Like clockwork, at that perfect moment, the tide switches from coming in to going out.  It rises and falls every 12 hours or so, with such a perfect balance that, perhaps, only the avid surfer might notice.  You might argue for low tide so as to explore the little creatures caught in the warm tidepools of water, yet I feel the zeal of diving into waves. 

The sun is dawning, illuminating the leaves of the mango tree, signaling for local sloth to settle into her nocturnal rest, just as I set my feet on the floor to begin anew.  Each morning I check the tree to see if she’s still there.  I now understand why the sloth is related to the word slow.  She doesn’t go very far.  She maintains a very low metabolism, eating low-energy leaves and hence has deliberate movements to conserve energy.  She’s so slow that green algae grows in her hair which provides the perfect camouflage, blending her into the bark of the tree.

The perspective of looking up at the sloth from under the canopy of the tree is a juxtaposition by the work of the ants under our feet.  Kat can attest to their speed of jumping into action.  Standing bare foot in the grass looking up at the sloth and being instantly ambushed by the tiny nibbling on her toes, is enough to have us both running for the hose bib to gain sweet relief. Those pesky little ants are SPIRITED to say the least!

Proverbs 6:6-11 points out that those of us who live sloth-like lives afford to gain wisdom by considering the ways of the ant.  The ant is a mover and shaker, a gatherer and storer of provisions.  Noting, if I slow down too much, poverty and scarcity will come on me like a thief…biting at my ankles, so to speak. 
 
Just as this week’s bible verse explains, we approach a power flow on the yoga mat, with similar intention.  We attempt to strike a balance in the mind between the slow and methodical and intensity in our postures. How is this possible?  We invoke controlled breathing. Verbal cuing inhalations and exhalations (Intentional breath) helps slow down the mind and allows the body to continue pushing through sometimes challenging poses. We allow the breath to flow over us like the ocean waves giving us the ferver we need to push through the hard stuff.
 
 Join us on Wednesday at no for our weekly F.R.O.G. Pose Beginner Flow as we focus on the attribute of our faith which is increased zeal without slothfulness.  Get challenged as we try some balancing poses on both our hands and our feet.  We will use the breath of the Almighty to give us life and a fervent spirit.  Let’s be inspired by our friends the sloth and ant to find that sweet spot of action from inaction.
 
If you haven’t looked up Sole to Soul Colorado on YouTube, feel free to do so and subscribe.  This month we are utilizing the platform to help each other in the process of balance.  Weekly tips will inspire and bring you into a deeper connection with God while helping you grow in this season of COVID complacency.
 
2nd T’s Christian Yoga is this week also.  7pm, live or in person at Red Rocks Church, Arvada.  Sign up at Red Rocks Sports dot com.
 
See you on your mats!
Live https://www.facebook.com/frogposeyoga/live_videos/ is where you will find us Wednesday at noon.  Starting this week you can also find it live YouTube at the Frog Pose Yoga Channel.

Hello World, There's a Song That We're Singin!

You gotta love the Partridge Family!  Do you remember the name of the song to go with those opening lyrics?  "Come on, get happy".  It's one of the songs in my Spotify "Happiest Girl in the World" play list that I play when I need a pick-me-up.  When I'm feeling down, and I have the self controlled forethought to do something positive for myself, I put on my special tunes.  It helps to turn my frown upside down as I dance like no one is watching and sing like no one is listening....good thing too!

Some of you have a higher propensity for inner happiness than others.  And some of us need a little extra oomf to get us there.  Either way, happiness and health go hand and hand.  

If you think about it, we don't have to go far to see God's reminder to us of his goodness.  Creation is an easy place to start.  Witness a sunrise and notice how much lighter you feel as darkness is chased away.  What about the Word?  We find His love notes that were written for our hearts on the pages of the Bible.  It's basically one big love letter, breathed by the God of the universe, to reveal his adoration for us: that helps me feel true happiness.  Find joy in His word.

Matthew Chapter 5 talks about a prescription to happiness or blessedness.  Verse 1: Blessed are the poor in spirit for theirs is the kingdom of heaven.  How can anyone feel blessed when in bad spirits?  Chris pointed out to me recently (which I think is so brilliant) that the blessing isn't in the meekness, mourning or hardship but rather what's coming in the future.  In the moment things might seem dire, but, give it some time, and chances are it will all work out.  Just as our faith is being sure of what we hope for and certain of what we can't see, namely eternity.  We work out our salvation and take a step in a positive direction.

At F.R.O.G. Pose yoga we merge that which we know to be true, the word of God, and the love we feel in our hearts for ourselves and Jesus, and integrate it into our inner beings, the temple of the Holy Spirit.  Through intentional breath, physical postures on a yoga mat and mental focus on God's truths, we work out the areas in our hour, day, or lives that need a pick-up.  Each class marries mind, body and soul into a positive emotional state of health and connection to God, which helps us to feel better about ourselves and the world around us.

There won't be a live class on Wednesday at noon, but rather I offer this Half Hour Happy Flow to you now, so you'll have it when you need a boost at any time this week!  If the hustle and bustle of Christmas shopping gets you down, if work begins to burden you, of if you just need a little happy oomf, take 30 minutes and get on your mat:
https://www.youtube.com/watch?v=8wwLudIHpuM&t=20s

One might argue that the best time for a flowing sequence of sometimes challenging postures is before sunrise and on an empty stomach.  With God's compassions arriving each day with Dayspring, it makes perfect sense for that day's reset.  But, let's face it, some mornings, I just don't feel like it.  Some days, weeks, and these recent months have taken it out of me and I lack the physical band width.  Being quiet and still before God is a refreshing meditative alternative.  Ahhhhhhhhhhhh.

Silent meditation is a unique form of prayer where I allow myself to get lost in the arms of my Savior.  It's a structured attempt at becoming aware of and reflecting upon new revelations God has impressed upon me. It differs from vocal prayer, the audible dialogue I have with God, which I hear God in church, with friends and alone. It differs from contemplative prayer where I seek to “see God for who he is and all his attributes and character”.  An example is contemplation his Goodness in creation as I bring it into awareness with a simple breath prayer, “Oh God, thank you for giving me the opportunity to see your gorgeous sunrise."  

Quiet meditation is my literal renewing of my mind. The word meditation comes from the Latin word meditārī, which has a range of meanings including to reflect on, to study and to practice. It's the process where I deliberately focus on a specific Bible passage and reflect on its meaning in the context of God and his awesome character.  Christian meditation aims to heighten my personal relationship with the Almighty, rooted in my love of God, which marks Christian communion.  Simply put, Christian meditation is just another form of my prayer life but with more structure, used to increase my head knowledge of Christ.  
​
Beginner Tips for Good Meditation:  Romans 12:2 - Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is - His good, pleasing and perfect will.

1.  Try to find a quiet spot and a comfortable place to sit up straight.
2. Pray for Holy Spirit to be your guide.
3. Do not empty your mind but rather focus on a specific bible passage or attribute of God.    
4. Set your timer for 10 minutes (at least initially - you can increase this over time as you feel led)
5. Close your eyes, breath deeply, and let God’s love flow. ​

It takes 3 weeks to form a habit.  Can I challenge you to try this 10 minute exercise each day for 3 weeks?  You can do it!  I would love to hear from you to see how it’s working in your walk with Jesus.  Email me or call me.  frogposeyoga@gmail.com 970-408-1902.

Starting yesterday Colorado went back into the red safety zone.  We are facing a temporary time period that’s difficult for someone like me, the socialite: no dining in, no retail therapy, bars closed and last call at 8pm!  Talk about stepping on the brakes and feeling deflated… it’s hard to stand up straight as local community and businesses are being crippled around me.  I hang onto hope in the knowledge that God is going to straighten out our human condition.

Do you ever feel like you can’t get upright because life is beating you down? 

An inability to be upright can stem from a whole host of things including emotional or physical trauma.  Maybe it was something that was done to you which wasn’t under your control, such as a spine damaging accident. Some of us are born with back issues and some will grow into them, like scoliosis or osteoporosis.  Depression or insecurity in our soul can cause us to hang our head down and cause our shoulders and back to protectively cave in around the heart, thus creating poor posture.

Each week we have the opportunity to work out the kinks in our lives in the 60 minute Frogpose yoga class. If you suffer from injury or limitation to mobility, especially with your spine, always consult a doctor before exercising.  There is a misconception that yoga is a way to rehabilitate current injuries. It’s not. Yet, I have had, and encourage students suffering from limitations, to come to class simply to lay on the mat and bathe in the room where healthy bodies around them are taking class. Like a tuning fork, the unhealthy body wants to resonate with the healthy.  God loves us too much to leave us where we are at.

Mountain pose it a great posture for tuning-up the spine.  To get into the pose, place feet together, root down into creation, and stand up.  Stack knees over ankles, hips over knees, shoulders over hips and ears over shoulders.  On a deep inhalation, reach your hands in the air like Godly antenna. Stay for a few breaths. Flow the arms down with an exhale and repeat. Send your intention to God’s promises, praise Him for it and notice as the spine elongates heavenward.

Join us Wednesday at noon as we focus breath, movement and prayer on God’s ability to straighten us out.
Live https://www.facebook.com/frogposeyoga/live_videos/ ​

Hello Froggers!The beaches of Mexico are where I find great peace and confidence in my soul. Some prefer sitting by the pool but I enjoy hearing ocean waves and feeling the healing salt water of the beach on my skin.  Any sandy beach heals me on all levels.  Yet, my FOMO of poolside activities and striking a balance with friends draws me to both beach and pool.
Yesterday, I observed an innocent toddler standing at the edge of the resort pool, confidently holding arms out to the parent because she heard the words “I’ll catch you”.  Rather than jumping in with both feet, the little one  cautiously stepped into the water.  To my shock and disappointment, dad didn’t catch her as he said he would, and instead intentionally allowed her to drop below the water surface.  It wasn’t long before he dredged her into his arms and explained it was some kind of sink or swim learning experience.  My heart ached for their relationship knowing that she was receiving a costly education on how NOT to trust!
I now understood why she didn’t take a big leap of faith into her father’s arms.  In her short life, she has grown accustomed to dad’s inability to be there for her when things are hard and scary.  
In order to be trustworthy, we need to demonstrate to those around us a character of reliability, faithfulness and dependability.  Let your yes be a yes and your no be a no.  (Matthew 5:27). Do what you say you are going to do and show up for others.  Thankfully, Father God always does what he says he will and is who he says he is: our ever trusting and loving Abba Father.  

At F.R.O.G.pose yoga we learn to trust in our bodies as we grow in physical and spiritual strength.  Like that little girl, you may have been taught by others in trusting positions or even falsely taught yourself, limiting notions about your muscles, tendons, bones and ligaments ability to support you.  Often I hear someone say, “oh yoga, I could never do that!  I’m not strong enough or flexible enough or or ...”.  The good news is that all of us start as babies.  The difference is that babies instinctually and without thinking crave pure spiritual milk while adults have a choice to grow out of insecurity and into salvation and strength.  (1 Peter 2:20). It’s in our weakness God proves he’s the heavy lifter and worthy of our trust.  (2 Corinthians 12:9)
Sometimes life, failing relationships, grief or injury has a way of draining us of self confidence.  Join us on your yoga mat this week and take into your mind, heart and soul the truths of God as being trustworthy.  We will pray, focus on Bible verses and build confidence in the body through a 60 minute moving meditation.  Together we can overcome our great struggle to trust our bodies and to jump in, where ever we are at, by allowing God to show up and keep us from drowning!

Two opportunities for growth:
1.  In-Person Christian Yoga is back at the 
Arvada Campus!
Tuesday, November 10 @ 7 p.m.
You MUST rsvp for class with an email to Denise by clicking here.  We are limited to 15 students to keep socially distant. You will also be required to wear a mask for practice, just like live church currently.  *The class will be recorded and a link will be posted on the RRC Sports Facebook page later in the week for those who don't attend in person.

2.  Wednesday at noon at Facebook live at Frogpose Yoga. https://www.facebook.com/frogposeyoga/live_videos/


And Wednesday at noon

I sat on my beach chair, comparing myself with the other bikini bearers.  Sizing myself against others is always a dangerous place to sit.  “I wish I were bigger there and smaller here with less wrinkles when I do this and more muscles when I do that.  I don’t need much, just a little lift here and there.” You know the dialogue?

Do you ever find yourself going down a similar rabbit hole of feeling not good enough, not pretty enough or not worthy enough? Pity parties can spiral out of control and I need tools to turn my thinking around before thoughts become destructive.  If I’m mindful, I can lift my eyes and thinking to the higher places God wants for me.  In a moment I remember his word and promises and I get an instant facelift.  I look to the hills.  Where does my help come from?  My help comes from the LORD, the Maker of Heaven and Earth! (Psalm 121) He causes His face to shine upon me! (Numbers 6:25).  My beauty is based on my heart not my looks (1 Peter 3:4).

Turning negative thoughts around isn’t easy and it’s this daily practice of stretching my mind and body on a yoga mat that helps when I need it to snap me into positive muscle memory.  I am able to turn my thinking around with a gentle self -love mental Half-Way Lift.  It’s not the full nip and tuck, but just enough to bring me back to the reality which is: God made us perfect the way we are. (Hebrews 10:10)

What is Half Way Lift? It’s the conjunction junction of yoga poses: to be used for bringing other poses together, while creating a beautiful lifeline to the spine.  Use it to cultivate energy and opening yourself to a balanced heart and mind in daily life!  When done with proper alignment, Half Way Lift elongates the spine and tones the muscles wrapping around the sides of the abs.  When the body is engaged in a flowing moving mediation, cueing one breath to one pose, where some of them are twisting poses (Extended Side Angle or Reverse Warrior), to connect the poses with a Half Way Lift gives the spine a refreshing and lifting reset.

To get into the pose:
-From Standing Forward Fold
-Place feet together, toes to touch and make space between the ankles.
-Using strength along the back-body, draw belly up and into the ribcage and place palms firmly on thighs or shins.
-With a long, straight spine, lift torso up, with less than 90 degree angle at the hips.
-Notice the work necessary to press your tailbone back while pulling your chest forward (bend your knees if you are feeling stiff or have lower back issues).
-Take 3 deep breaths and bring your attention to God’s ability to stretch your faith in bringing heart and mind into balance.
-Feel the opening in the back of the legs.

I like the feeling of mentally smoothing out my spine by engaging triceps, reaching crown of head up and forward and tailbone backward.  Some might argue that a small arch in the lower back makes for better alignment.  See what feels best in your body.  God made each of our bodies unique and to compare or do what everyone else is doing isn’t being true to who you are.  Love your body and celebrate individuality!

See you in class this week as we focus on this and other poses while celebrating the God of Miracles! Join us for a gentle flow of breath, moving meditation and a focus on God's word.  Facebook Live https://www.facebook.com/frogposeyoga/live_videos/ is where you will find us Wednesday at noon.



Other Lifting Classes:
Private one on one sessions in my home studio $40/hour.
Group Classes $25/3 or $10 to drop in.
Please pay via one of the links below:
https://venmo.com/Denise-Stemple
https://www.paypal.com/paypalme/DeniseStemple

Mondays Zoom Yoga, Space for Change 9:30a-10:30a,
Take this class from the comfort of your home.
https://us02web.zoom.us/j/9273980218?pwd=amk3Zm9yUVZ2MGZTWnJrTTFUTmV1Zz09
Meeting ID: 927 398 0218 Passcode: 48202

Wednesdays at The Grange, Space for Change 6p-7p, NW corner of 72nd & Simms
Sign up is required due to COVID indoor restrictions. Please email me at denise@spaceforchange.com. Thank you!
we skip the 2nd Wednesday of every month due to community meetings. See you the following week, 10/21, 10/28,  & 11/4.Join us on the 2nd Tuesday of the month, 7p-8p live on Facebook.  Sponsored by RedRocksSports.

Holy Yoga with Betsy, 4:30p, the 3rd Sunday of the month,
10/18, 11/15, & 12/20. Family In Christ Community Church,
11355 Sheridan Blvd, Westminster.
familyinchrist.holyyoga@gmail.com

Holy Yoga with Robin, Lakewood, and WillowSprings area.
otter4fam@gmail.com
​

Hola Froggers,What is it about eating chips and salsa down in Mexico that taste so good?  I think each day this past week was met with a healthy pile of those deliciously thick, salty crunch of corn dipped in a heaping tomato jalapeno medley. The ocean waves sounding in my ears, warm sun on my skin, friendly locals offering smiles and much-needed break from the heaviness of news reports, was the food my soul needed.
 
Before I left the country, I could sense my soul fatigue.  I was feeling less inclined to pick the phone to call a friend, less desire to spend time in the Word and in prayer, unmotivated, and more interested in sleep over serving.  I got a good laugh out of Mike Myers in Wayne’s World when he thought he had mono, but actually discovered he was just bored. 

COVID has put me into a place of complacency and I refuse to remain stuck.  What can I do in this moment that will bring my soul back to life?  What negative TV shows am I to eliminate?  What bible verses can I memorize that spark joy in my heart? What foods can I eat that help me feel better? How can I get back to regular exercise? I am observing people around me allowing the fear of death to outweigh their love of life.  Like Paul in Acts 14:21, I want to be encouraging those around me to remain true to the faith, but how can I do that if I, myself, am soul-drained?

Soul care includes feeding into it with diligence!  With the soul being the seat of my desires, I find the best way to get back in touch with those desires is to press restart.  Start over as many times as I need to, is my motto.  Since taking a trip to the sandy beaches of Mexico isn’t always an option, what better way to help my soul than with a Christian yoga flow.

At FROGPOSE beginner flow yoga I allow myself the space and attention to my soul that it needs.  I approach the mat with anticipation knowing the words of God from the Bible, enlisting the Breath of the Almighty into my lungs and stretching ligaments, tendons and muscle will open me to hearing truth from God.    Using one breath to movement gets me from a place of feeling stuck and stationary, to one that’s fluid and teachable, where I can fully integrate movement with meditation.  It prepares my mind, body and soul for all God has set before me.  Christian stretching on a yoga mat helps remind me of who God is, what he’s done and what He’s promised to do.  The 60-minute practice stirs my soul like no other.

If your soul is suffering, step into God’s power and stir your desires!  Make some chips and salsa, curl up with the book you’ve been wanting to read, get out and help someone in need or take a yoga class.  Don’t be bored.  Rise above, arriba!

Tuesday night 7:30pm https://www.facebook.com/events/2030821293727723 
Wednesday at noon.  https://www.facebook.com/frogposeyoga/live_videos/ 

Last weekend I had the wonderful opportunity to social distance brunch with my lifelong local friends, one of them dating all the way back to 7th grade.  Southern Hills was still the mighty Spartans!  It was fun to reminisce while catching up on all that’s new in our adult worlds.
As I offered a promo sticker to everyone , it came into conversation as to what F.R.O.G. Pose  logo signifies.  I explained that the notion I wanted to convey with color, image and font is a triune approach to the redemptive qualities of Jesus.  The girls wanted to know how I came to choosing this frog and why.  Like most things “ministry”, I feel Holy Spirit moved in and through logo design and continues to mold all that happens at frogpose.org.  
“The frog? I call her Rahab”, I said.
Rahab is one of those bad girls of the Bible that everyone can appreciate.  Only the God of creation would use an unlikely candidate, such as a harlot, to further His kingdom.  She had heard and believed in the power of God and even in her pathetic profession, she was used for God’s good.  Her creative use of hiding Joshua’s men, quick thinking, ability to use her voice in speaking up for protection of herself and family, spelled eternal victory for herself, the Israelites and myself, even to today!  “Our lives for your lives!” the men assured her. (Joshua 2:14)
Jill wondered if the word rehabilitation had anything to do with Rahab.  I loved this idea.  One of my life verses has been Lamantations 3:19-24 because the words remind me that even though my afflictions, wandering, bitterness and the gall are the bad choices that drive a wedge between God and me, they are STILL used for his perfect plan.  I praise Him knowing he turns my mistakes into His good.  A complete “rahab-ilitation”.
What you see in the logo is funky yoga pants to signify her colorful past.  Hands at payer center indicate her reverence and commitment to communicating with God.  She flows through life heart first as indicated by her shirt, with her eyes focused upward on the prize of eternity, and not her circumstances.  She finds her sense of boundaries on her mat of a lily pad.
The next time you feel down as result of worldy choices, find your inner Rahab the frog: F fully R rely O on G God!  Jesus came to save us now, in the same way Joshua saved Rahab from the falling walls around her. Jesus lives so that we may live life abundantly, in the present and without regret.  He is using you in all you do.

Join us Wednesday at noon for facebook live for a special ocean flow 60 min
https://www.facebook.com/frogposeyoga/live_videos/

  Get Outside and Move!Change is in the air!  Can you feel it?  I can.  Cool evenings and mornings together with early sunsets indicates fall is coming!  (Sure, it snowed but, that was jumping the gun a bit, and won't count that).

I enjoyed some travel over the last couple of months and noticed a shift in my body, going from action to in-action,  from loosely fitting jeans to contemplating buying bigger ones.   As wonderful and amazing it is to visit family and new places, the sitting in planes trains and automobiles, eating fried foods, and drinking more alcohol helped me arrive at a place of inactivity.  It's in these last few weeks, I recognize laziness in movement and complacency towards clean eating setting in. 

Moving the body is the best way to help prime the engine for healthfulness.  Fake it til you make it, is my motto.  Even if it's a short walk around the block, know it's important to start somewhere. What did I do to get out of my rut?  We enjoyed the perfect jump start back into forward motion with a full day hike around Mount Rainier, WA.   God's beautiful creation was enough to take my mind off the fact that I was gasping for air and working my muscles.

Note to self:  when it comes to taking care of my temple of the Holy Spirit, I need a daily practice of stretching  to ease me back to spiritual health.  To allow myself time to focus on God's word, using controlled breathing and embracing physically challenging poses on my yoga mat, draws me back on the straighter path.  My challenge in the next couple weeks is to get back into daily yoga.  Pre- dawn is best, if I can get there.  Join me if you feel inclined to take up this daily practice and let's encourage each other, ok?

Romans 12:1 - And so, dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you. Let them be a living and holy sacrifice—the kind he will find acceptable. This is truly the way to worship him. -NLT

On @frogposeyoga Facebook Live, you will find free online classes that you can take anytime and anywhere you have good wi-fi.  Please take full advantage of this as a resource to stepping into a daily practice of Christian Yoga.

With cold weather on the horizon, can I encourage you to find a spot out of doors to get the full effect of the last of summer?  Do what feels good in your schedule and timing and bring your practice outside. 

Join us Wednesday on Facebook Live https://www.facebook.com/frogposeyoga/live_videos/ forour weekly Frogpose Yoga Beginner Yoga.  We only have 3 more social distancing Tuesday morning park classes left. Join us in person at Thundercloud Park in Arvada from 9am-10am.  Stay tuned for Red Rocks Sports 2nd Tuesday's 7pm monthly classes going into fall.

Ephesians 1:13-14 – “And you also were included in Christ when you heard the message of truth, the gospel of your salvation. When you believed, you were marked in him with a seal, the promised Holy Spirit, who is a deposit guaranteeing our inheritance until the redemption of those who are God’s possession—to the praise of his glory.”

In any given F.R.O.G.pose Beginner Flow class, we meditate on God’s word by reciting Bible verses, praying and practicing mindfulness.  The key to fully integrating our mental awareness of God into the entire body is through taking physical postures on our yoga mats; some postures bring the body into a fully resting prostrate, face down position.  It’s here we take full advantage of massaging the forehead into the mat, your hands or block.  What is the benefit to bringing awareness to and fostering openness in the area just above and between the eyes?

Some make reference to this area as the “God Spot”, heralded as our connection to the Holy Spirit.  There’s plenty that God has to say about this area in the body.

The tiny area in the scull, behind the brow, contains the Pineal Gland, which some believe is the place on the body where we make our intellectual connection to God. The Greek word for forehead is metopon.  Science shows the primary function of the Pineal Gland is to produce melatonin which works in concert with light sensitive nerve cells in the retina to detect light to help synchronize our day-night cycle. The Pineal Gland can calcify from fluoride intake and in keeping it protected and flowing clears away confusion, uncertainty, cynicism, and pessimism. 

I infer that forward- facing poses, such as Child’s Pose, Runner’s Lunge, and Sleeping Pigeon allow us to mindfully connect with the Light of the World, Jesus Christ, as we gently press the front of our head onto something and roll it from side to side.  These restorative poses are our return path to God as we work to expand awareness and gain Godly wisdom through this area of the forehead.

Join us in class this week as we practice bringing health to our God Spots. 2nd T's Tuesday evening at 7:30 with Red Rocks Sports and Wednesday at noon on Facebook  Live 
https://www.facebook.com/frogposeyoga/live_videos/

If it's snowing or cold Tuesday morn at 9 check https://www.facebook.com/rrcsports/ for cancellation.

Other Yoga Happenings:
Wednesdays, at The Grange, 72nd & Simms
9/2, 9/16, 9/23, 9/30, 10/7, 10/21, 10/28, 11/4, (We skip the 2nd Wed of every month due to community meetings,  9/9, 10/14, 11/11)

Sign up is required due to Covid-19 indoor restrictions; please email me at denise@spaceforchange.com, Thnx!

Holy Yoga with Betsy Smith
3rd Sunday of the month at 4:30p, outside, or spread out in the Activity Room depending on the weather. 9/20, 10/18, 11/15, and 12/20. familyinchrist.holyyoga@gmail.com 
Donation to the church is appreciated. 
Mondays: Holy Yoga with Robin Ottersteter, Lakewood. 8/31-6:30p, no class Labor Day
9/14, 9/21, & 9/28 at 6p due to an earlier sunset. RSVP at least 12 hours before attending so she can plan accordingly and save you a spot. otter4fam@gmail.com
$25/3 or $10/1
Fridays: Holy Yoga with Robin, 8a-9a, Willowsprings area. RSVP at least 12 hours before attending so she can plan accordingly and save you a spot. otter4fam@gmail.com
$25/3 or $10/1

We were sitting on the blanket, listening to live music, chatting about the universe and everything.  We were feeling grateful for the opportunity to gather outdoor, taking in the beauty around us, and somehow landed on the notion that life in COVID seems lacking in good intention.  We were both desiring a need for greater kingdom focus in our daily living.  How would you define intention, I asked: “attaining growth.”  Admittedly, I’ve lost the habit of seeking ways to share Jesus with others, whether it be serving in ministry, offering invitations to church or tithing. 

Webster defines intention as a thing intended, an aim or plan, or the healing process of a wound. This resonated with me in terms of how I approach my yoga mat.  In Frogpose Yoga we speak about mindfulness and applying a positive intention at the beginning of each 60-minute class.  Normally we set our focus on an inspiring attribute of God or some revealed Biblical truth, as to marry our head and heart knowledge with the physical body.  It’s this intentional approach to the practice that I believe heals and grows the heart first and the body second.  Christian yoga integrates mind, heart and spirit to bring about holistic healing from the hurts of life.  Each physical pose challenges us to find out what’s holding us back from going deeper. 

If the fear of muscles quivering or a negative mental block saying “I can’t do this” pose comes up, we put our mind’s eye on our original intention and invoke the intention breath of the Almighty to keep us steadfast. The refocus of the mind to the intention is our encouragement to stay in the fight of keeping the pose.  As the Christian warriors that we are, we practice building strength in the Lord on the mat so we can take the head knowledge out into the world around us.

Let us not give up on doing good each day and set our intentions on the things above. 

Join us this week for Tuesday 8:30 am Park Yoga and Wednesday at noon on Facebook Live https://www.facebook.com/frogposeyoga/live_videos/