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Feeling Full and Eating Less by Krishna Dholakia, Nutritionist and Yoga Instructor

IMG_0789Weight loss can be challenging. It can feel even more challenging when you are focusing on calorie restriction alone to lose weight. Feeling tired and weak are some common complaints I hear from my clients who are following extreme calorie restricted diets. Let’s face it; no one likes feeling like that. Following a weight loss diet doesn’t have to be torturous. Feeling constantly hungry and weak indicates that you are not nourishing your body appropriately. Using realistic healthy methods to achieve weight loss should leave you feeling healthy, nourished and a little lighter. Here are some tips you can use to achieve your weight loss goals and feel satisfied at the same time:

  • Eat foods with high water content. Water contains no calories and aids in filling the space in your stomach. When this happens, it helps create a feeling of fullness. Fruits and vegetables naturally have higher water content. Try to eat about 6 servings of vegetables a day and 2 servings of fruit a day. Drinking a glass of water before or with your meals can help you eat less and feel full as well. Make sure you are well hydrated with pure liquids throughout the day.
  • Eat foods that are high in fiber. Fiber adds volume to food without adding calories, this extra volume or “bulk” helps fill the space in your stomach. Foods high in fiber include: beans, lentils, bran, whole grains, vegetables, and fruit.   Remember to increase your water intake when you increase your fiber intake. This will help with proper digestion.
  • Balancing out your plate with protein can help you feel full and satisfied for a longer period. Foods high in protein include: meat, fish, poultry, beans, lentils, nuts, tofu, eggs, and low-fat / fat free dairy.

To sum it up, make vegetables the main part of your meal and snack on fruit. When you look at your plate, vegetables should cover a half of your plate, whole grains or starchy vegetables (like potato and corn) should cover a quarter of your plate, and the remaining quarter should be coming from a lean protein or vegetable-based protein source.

If you’re looking for more dietary or weight loss guidance, feel free to get in touch with me! Or visit www.omandspice.com.

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3-Week Beginners Workshop – Stabilize Your Foundation with Jessica Tehan

1974851511Join us in this intimate setting and build a proper foundation for your practice. You’ll go slow and steady as you utilize breath technique and awareness of alignment to understand the most fundamental postures and principals. You’ll be supported, challenged and nurtured into a real knowledge of the basics, all in two hours!

Ideal for the absolute beginner, but also any practitioner interested in stepping back and making sure a solid foundation is in place. Numbers are limited, so plenty of personal attention is guaranteed!

$75 for all 3 classes or $25 for a drop in.

Mondays August 3, 2015 – August 17, 2015 7:45pm – 9:00pm

Sign up now!

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Dialing Back, Moving Forward: Exploring Transformation

chakra healing sounds_manipura chakra_01Through this month’s practice of Trikonasana [https://sonicyoga.com/archives/7618], we bring our attention to both its physicality—steady base, strong core, radiating heart—and its esoteric, energetic layers.

In yoga, we learn of the seven chakras, these energy pools that line up the central channel, each one representing and embodying specific characteristics. Triangle Pose activates at least one of these, specifically our third chakra, Manipura. Located at the solar plexus region, it is often called the “seat of transformation.” When fully nourished, it relates to having courage and a strong conviction, as well as our ability to shine.

For many of us who live busy hectic lives in bustling, ever-so-hectic cities (like New York!) transformation and “leveling up” means moving faster, working harder, living larger. Sometimes, however, making progress actually entails dialing back to reflect and reassess. It’s that old adage of taking a step back to move forward.

In our practice, it’s about taking it slow to gently build strength, increase flexibility, and prevent injury…reaping the benefits of this type of care and mindfulness in the long term. In life, it’s thoughtfully curating decisions: subtracting from a packed schedule, carving out more personal time. From there the heart opens, the self emerges, and we are able to transform and truly shine forward.

Image courtesy of Chakra Healing Sounds.

[http://balance.chakrahealingsounds.com/3rd-chakra/]

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Healer of The Month: Andre Yershov

HOTM_July_2015
Andre is a classical acupuncturist and an incredibly intuitive and gifted healer. Among his regular devoted clients are Lisa Benner, Johanna Bell, Sarah Ireland and many other Sonic staff and regular students.

“He has the amazing ability to see you exactly where you are and heal in the full spectrum of your experience.”

Contact: 646-369-0160 303 Fifth Avenue, Suite 1501, New York, NY 10016 AndreYershov.com

Sonic Students receive a special of $75 per session!

 

 

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Welcome new team members!

We hope you are all enjoying the beautiful fruits of Summer!

We have some very exciting news to share!  Sonic has added two amazing new people to our management staff.

As we move into our next phase of growth, expansion and abundance, please join us in welcoming Chris and Claire, our two new team members. They have signed on to help us grow and expand our Sonic offerings and bring greater opportunity and abundance for all !

Sending so much love and gratitude to Lisa Benner, as she moves forward into the next chapter of her teaching path, and honoring her deep enduring commitment to the Sonic community.

headshot.clairechristinesargenti

Claire Sargenti – Front Desk Supervisor

Claire Christine Sargenti is proud to be a part of the Sonic Yoga family. Her yoga journey began under the direction of TaraMarie Perri while dancing as a trainee at the Joffrey Ballet School in New York City. Sargenti is an artist known as The Classically Trained Rebel for her bold works that break boundaries and cross genre lines. She is the founder and director of the edgy and urban contemporary ballet company New Bridges Ballet and the solo character The Metal Ballerina, as well as playwright and actor for Interludes: A New (Orleans) Play. She holds a Bachelor of Arts degree from New York University in Arts Administration, and loves applying her yoga practice to all aspects of her life.  www.clairechristinesargenti.com

unnamed-1Chris Temple – Co-Manager (Teachers/Sales/Workshops)

Chris is thrilled to be part of the Sonic team. A jack of many trades and a master of some, his skills in performance and technology have afforded him experiences around the world. Yoga found him years ago and became an on-and-off part of his fitness regime. Over the years he discovered that the changes he experienced within himself were far more pertinent than just his physique and he became a regular practitioner.  He received his 200-hour certification from Sonic in 2013 and is always deepening his studies. He is currently completing his 500-hour certification. He is also completing his Level 3 certification from the Lotus Palm School of Thai Massage. He feels tremendously grateful to have found this journey in Yoga and to have made Sonic his home.

 

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Pose of the Month: Trikonasana!

All-in-one and truly radianunnamedt, Trikonasana is one of the most approachable, democratic poses in yoga. It is a standing pose, a torso twist, a heart opener, a core cultivator, a neck and shoulder strengthener, and more. Beginners can enjoy a narrower stance with one hand to the inside of the standing front leg (or lightly atop the thigh or shin), while advanced practitioners can go deeper, adding a burst of solar, core energy by reaching the top arm across, bringing both arms parallel to the mat, turning the heart upward.

With summer (finally!) upon us, one can embody Triangle Pose as a celebratory stance, arms outstretched, heart turning upward to the sky, shoulders leaning back, basking in the sun’s nourishing warmth. As the torso barrels outward and up, one can feel the core engage, awakening Manipura chakra, our fire center, a.k.a. the seat of transformation.

This season, what is it in our life that is due for change? Does it call for leveling up and upgrading; or for some of us, does “transformation” actually mean dialing back? Amidst our overscheduled, hectic lives, through our practice of yoga, we can hopefully explore and determine what our bodies need—from the strictly physical and all the way to the esoteric.

Happy Summer!

 

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JALA Take Me To The River: Wash Me In The Water with Lauren Hanna

Join Lauren 1974851295Hanna & Thomas Wave on live sitar for a rejuvenating Prana Flow class inspired by the teachings of Shiva Rea. Come celebrate the water element, Jala.

Through this ritual practice we will bathe the body & mind in pure bliss, wash away stress & stagnation and calm and soothe the heat of summer.

Our practice will begin with a rejuvenating,  flowing mandala namaskar vinyasa sequence designed to stir the cells, wring out the body/mind and drench us with Prana, vital life force energy. The practice will close with deep earthy hip opening to release any lingering emotional stagnation and open us to the freedom of the fluid body.

All Levels Welcome! This class occurs during the Wednesday 12:30 Flow 2 class time on July 22nd. Regular Passes Apply. Please sign up in the class, this is an event posting only.

Followed by a Liquid Purification Meditation 2-2:30pm!

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3-Week Beginners Workshop – Stabilize Your Foundation with Krissy Shields

1974851511Join us in this intimate setting and build a proper foundation for your practice. You’ll go slow and steady as you utilize breath technique and awareness of alignment to understand the most fundamental postures and principals. You’ll be supported, challenged and nurtured into a real knowledge of the basics, all in two hours!

Ideal for the absolute beginner, but also any practitioner interested in stepping back and making sure a solid foundation is in place. Numbers are limited, so plenty of personal attention is guaranteed!

$75 for all 3 classes or $25 for a drop in.

Mondays July 13, 2015 – July 27, 2015 7:45pm – 9:00pm

Sign up now!

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Amma Pilgrimage with Lauren Hanna

1974851258Please join Lauren & Staff for a pilgrimage to see our dear Guru Amma and receive her blessing.It will take approximately 3 hours to receive the Darshan (blessing embrace)
Please feel free to wear white.

We hope to see you for this life changing experience with Amma.

  • 8:00am: The token line opens.
  • 9:00am: Tokens are handed out.
  • 10:00am: Amma enters the hall and conducts a short meditation.10:30am: Amma begins to embrace those who have come.
  • 12:30pm: Lunch is served until one-half hour after Amma leaves the hall.
For more info go to www.amma.org

No Registration necessary. This is a free event.This is a free event. Although you may want to bring money for the
Indian bazaar & restaurant. All proceeds go to benefit Amma’s charities.

Monday July 8, 2015 8:00am – 1:00pm

We will meet at sonic at 8am and walk to The Javits Center, North Hall
600 West 40th Street New York New York 10001

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300 Hr. Teacher Training Summer Discount!

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Looking to Expand Your Teaching?

Now’s the perfect time for your teaching evolution! Join us for the Sonic 300 Hour program. The new cycle begins September 2015 and you can check out the details to see if you’re ready to take the next step.

Register before August 10th and receive

  • $400 Discount on the whole program

OR

  • $100 off each module if you register for the program and pay separately for each module

You Are The One You Have Been Waiting For!

Questions or Pure Messages of  I’m in?  Email  teach@sonicyoga.com
We can’t wait to be part of your evolution towards your greatest light!

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