Wednesday, September 7, 2011

September's Saturday Series - Master Class

 "FALLing Forward"

Forward folding postures are a perfect way to enter the FALL.  They are calming, soothing to the nervous system as they open up the entire back side of the body.  Maybe the HOT summer wasn't quite so calm for you?  Forward folds relieve low back tension, increase circulation and improve digestion.  A practice of forward bends is also a prefect place for prayer and praise...bowing our heads in submission to God's greatness and worshipping him with our entire physical being.

Come Experience a Yoga Practice that Moves You Forward into the Fall
Saturday, September 24th from 9:00 - 10:30 a.m.
 "The Studio" in the Cool Springs YMCA

Sunday, June 26, 2011

July's Saturday Series Master Class

“Yoga de Soleil”   
“Let your eyes look straight ahead, fix your gaze directly before you.  Make level paths for your feet and take only ways that are firm.”  Proverbs 4:25-26   
    Have you ever watched your child’s gymnastics class and thought that looks like what I do in my yoga class?  It is true.  Yoga is often very similar to gymnastics or acrobatics.  In this month’s Saturday Series we will practice yoga “Cirque de Soleil” style.  This 2 hour master class will be full of balancing postures ~ some on your feet, some on your hands and even some on your belly.  Join us as we explore all the tricks of balance in one practice.

Come Experience Yoga “Cirque de Soleil” Style
Saturday, July 16th from 9:00 – 11:00 a.m.

$25 for YMCA members; $30 for Non-Members
Space is limited so register at the Cool Springs YMCA Welcome Center today!

Childcareprovided.                                                                                                           For more information contact:   Shellie McMillen @

Monday, May 23, 2011

Mark Your Calendar

Yoga Studio
Mind, Body, Spirit Yoga Studio
Wednesday June 1st
9-10am and 6-7pm
FREE to members
and non-members

Stop by our Welcome Center
or comtact for
more information.

During each class time the instructor
will offer 10 minute samplings of all
the classes that will be offered on our
summer schedule.
Purchase a Class Pass on GRAND
OPENING day and receive
FREE classes.
5-Class pass- 1 Free Class
10-Class pass- 2 Free Classes
20-Class pass- 3 Free Classes

Pick up our Yoga Studio Summer
Schedule at the Welcome Center for
Yoga Studio Class times and
Class descriptions.

Summer Studio Schedule & Descriptions

Summer Yoga Schedule in "The Studio":

Monday  (begins June 13th - meets weekly)
5:30-6:30 p.m.  "Sweaty Series"
6:30-7:30 p.m.  "Night Cap Yoga"

Tuesday (begins June 7th - meets weekly)
8:30-10:00 a.m.  "Primary Mix"

Thursday (begins June 2nd - meets weekly)
8:30-10:00 a.m.  "Intermediate Mix"

"Friday Night Flights" (meets monthly)
6:00-7:30 p.m.
June 24th
July 22nd
August 19th

"Saturday Series"  (meets monthly)
9:00-11:00 a.m.
June 18th
July 16th
August 13th

“Sweaty Series” - HOT Yoga – A mix of Hatha Yoga and Vinyasa (“flow”) Yoga in a heated room.  Enjoy a little bit of everything mixed into a heated class.  Experience upbeat music, deep breathing, and have a great time while you get a yoga workout.         
           Mixed Levels
“Night Cap” Yoga Restorative Yoga - Nightcap is an easy wind down yoga class without the heat. There will be some flow and some deep stretching.   A relaxing and rejuvenating class for all levels, even the complete beginner.  Long holds and focused breathing will create a deeper range of motion.   It is only an hour long and is a great way to ease into your final relaxation of the day... Sleep.                                        All Levels Welcome
“Primary Mix” – Ashtanga Yoga - This method of yoga involves synchronizing the breath with a progressive series of postures—a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs.   This class is the original Primary series taught with a mix of each teacher’s individual flare.
Mixed Levels Welcome
“Intermediate Mix” – Ashtanga Yoga -  Moving beyond Primary Series?   This class is for you.  We could say it’s all of Second Series with a few additions and a few modifications mixed in.   This class is for the advanced yogi who wants to learn more and grow their practice.                                                                  Advanced Levels
“Friday Night Flight” – This is a monthly master class offered for the Yogi/Yogini who wants to work on flight.  Come practice the art of floating through transitions, flying into  inversions and falling  - yes maybe sometimes-  falling gracefully.        
           Mixed Levels Welcome
“Saturday Series” Master Class -  These  Master Classes are offered monthly for  the Yogi/Yogini who wants to take a particular part of his or her practice and “workshop it”.   That simply means one will  isolate, focus, practice and eventually master the specifics offered in the class.  Examples:  Backbends, Inversions, Core Strength, etc.     
           Mixed Levels Welcome

Wednesday, April 27, 2011

May’s Master Class

May’s Master Class
“I’ll refresh tired bodies; I’ll restore tired souls.” Jeremiah
31:25 (MSG)
Come Experience a Practice of Inverted Poses
Saturday, May 21 from 9:00 10:30 a.m.
See HIS Magnificence be magnified….even if you are

Inverted Postures reverse the effects of gravity, stimulating the
entire system. Inversions are the ultimate in Holy Yoga poses.
They refresh, rejuvenate, and make our bodies come alive with
increased energy and vitality. We will explore Plow, Shoulder
Stand series, Handstands and The 7 Headstands from Ashtanga
Yoga’s Intermediate Series.

$25 for YMCA members; $30 for Non-Members
Space is limited so register at the Cool Springs YMCA
Welcome Center today!
Childcare provided

Saturday, April 9, 2011

Backbending Workshop

April’s Weekend Workshop
“Root Down and RISE Up”
“He is not here: he has risen, just as he said.” Matthew 28:6

Come Experience the “Rising Up” Within You on Saturday,
April 16th 9:00-11:00 a.m.

Back Bending Postures are rejuvenating and awakening.
They are effective at opening up the upper back, chest,
neck, shoulders, and front groin. A few examples: Cobra,
Locust, Camel, Bridge, Bow and Fish. Join us as the Cool
Springs YMCA offers a Workshop style Master Class
that will dive deeply into back bending. We will warm-up with a
creative flow and then explore backbends, backbend
transitions, and 2nd Series Ashtanga backbend sequencing.

$25 for YMCA members; $30 for Non-Members

Space is limited so register at the Cool Springs YMCA
Welcome Center today!
Childcare is provided.

Monday, March 21, 2011

What is the best way to register for Tuesday's Ashtanga Class?

E-mail Shellie McMillen @

Shellie will email you back a confirmation by 5:00 pm on Monday.  We want to assure spots and space for hands on, wall use, etc.  Help us make this class the best we can for you. 

Thanks!  See all Ashtanga Lovers tomorrow morning.

*Look for a Second Series class offering soon :-)....stay tuned.

Saturday, March 12, 2011

"March Madness" Yoga Weekend

Come Master the Madness!
     Have you ever wanted to slow down and really walk through the steps to get into some of those “maddening” yoga poses? A few examples: Crane or Crow, Headstand & Handstand...Astravrakasana, Pincha Mayurasana, Tittibhasana, Bhujapidasana...and the list goes on. Join us as the Cool Springs YMCA offers a Workshop style Master Class to do just that. We will warm-up with a creative flow and then explore as many Crazy Poses as we can fit into an hour and a half. You will learn progression as well modifications for some of the poses you have felt like “I will NEVER be able to do.” Here is your chance to explore, to ask questions, to simply break the flow and learn. “Never say Never”...we think you will be pleasantly surprised.  This master class will be full of “yoga moments” guaranteed to deepen your practice.

Come Master the Madness on Saturday, March 26th 9:00-10:30 a.m.

$25 for YMCA members; $30 for Non-Members
Space is limited so register at the Cool Springs YMCA Welcome Center today!

Childcare provided

For more information contact
Shellie McMillen @

Sunday, February 13, 2011

My Mess....My Message

Philippians 2:1-11 "Imitating Christ's Humility"  -  That was my pastor's message last Sunday as well as our Small Group discussion topic in Bible Study.  I left church feeling very hurried, unfocused and rather unchanged.  I have learned many lessons of humility over the years and although I knew deep down I could stand a few more, quite honestly my week was full!  My husband was leaving on an afternoon flight to Hong Kong (for 8 days!).  My throat was a bit sore and head was pounding.  Avery had ANOTHER indoor soccer game we had to rush to.  I was "lead room mom" for the Valentines Party which needed attention.  Oh and I am taking Holy Yoga training right now that SHOULD require 10-15 hours of preparation for Thursday night online lectures (which btw, I hadn't cracked a book this week AT ALL).  Soooooooooo..........Please allow me to share how God used this week to teach me his message of "Humility" first hand. 

Philippians 2 in my Bible is entitled "Joy in Serving / Imitating Christ's Humility".....hum?  joy in serving? children alone with me for a week while Mitch is in beautiful 70 degree Hong Kong.  Now, I know the flight is long but I'm thinking I'd jump at the chance to read a book uninterrupted, watch a movie, sleep, NOT change diapers, wipe noses or tears for a week.  Sign me up!  (Bet I could find some rockin' Yoga classes over there too!)  This is where God laughs at me I am sweet, kind neighbor Franklin Moss says to me after class Sunday, "if you need anything let us know."  I reply, "well sometimes it's easier without him.....we eat PB&J and cereal for dinner....he really doesn't help me that much."  YIKES - did I get a full dose of how much help my hubby really is!  I got sick.....and all 3 kids sick full swing Thursday night I was in tears on the phone with Mitch saying I was sorry for saying I didn't REALLY need help.  I have been humbled!  Flat on face in need of my partner in raising these kiddos, caring for self.....etc.  etc.   I truly believe God has a sense of humor.   By Friday, Presley and I tested positive for Strep and The Flu BOTH!  I am  convinced if Strep is in a 10 mile radius of us we will get it.  Hank, Avery and Mitch never get it BUT Pres and I always!  weak genes maybe?

Mitch took an earlier flight home - arrived Friday night to Hank and Avery partying on the Wii and Valentine's treats (for Presley's class party, btw).  Pres and I sleeping in his germ infested bedroom.  After 2 days of sleep and antibiotic, we're slowly getting back on track.  And really, thank God for Avery stepping up - a 10 year old becomes a 20 yr. old real fast when Mommy goes down.  She kept the house standing and Hank unharmed for 2 days.  She'll be a great mom some day.  With Hank as her practice, she'll be ready to handle just about anything!

My new friend Krystal said in class Sunday that her grandmama use to tell her "Chiiillllld make your mess, your message!"  I thought about this all week.  I could almost hear her grandmama.  This is just one of my many messes......and for this week "it's my message."

Wednesday, January 26, 2011

February's Weekend Workshop

Heavenly Hip Openers
Cool Springs YMCA
Saturday, February 19th, 12-3pm

This is an instructor's training workshop sponsored by the Middle Tennessee YMCA.  Instructors will receive 3 credit hours for this $30 workshop. *Non-teaching Yoga practitioners are also invited to attend.  Come enjoy 1 hour of lecture and 2 hours of practice
To register go to

Course Objectives:
·  Learn to develop a yoga flow that deepens layer by layer and is hip specific.
·  Cover Anusara principles of alignment that deepen hip opening.
·  Discuss Organic Energy Lines:  Crown-to-Tail, Skull Draw, Shoulder Draw and Heart Center
·  Apply “Primary Line” of Muscular Energy to all poses: Engagement, Alignment and Gaze
·  Explore where yoga and physical therapy meet and learn how to use yoga as therapy.
·  Gain practical experience creating choreography that builds and deepens as you teach it

Pose of the Week - Warrior II

Virabhadrasana II
1.  Start with feet wide.  Inhale extend arms to side.
2.  Turn your left foot in slightly (almost parallel with back edge of mat); turn right leg out directly to the side (front of mat).
3.  Keeping your legs engaged, exhale and bend your right knee to 90 degrees
4.  Hold for several breaths. To release pull legs to one another to engage the muscles, inhale and come out.

The "Big 3" Directives:

1.  Engagement - Engage leg muscles to the bone.  Draw muscular energy from the floor up into the pelvis.
2.  Alignment - Align right heel with left foot.  Keep torso vertical (meaning hips square to side of mat)  Outer spiral both thighs = Left thigh back and lifting away from floor.  Right thigh parallel to floor.  Right knee toward pinky toe = outer spiral of right thigh.
3. Gaze - Out past right fingertips.

Organic line of Energy - Heart to fingertips
Muscular line of energy - Hip to blade, knee to hip, knee to heel

"Crown-to-tail" is your Primary Line in EVERY pose.  Crown-to-tail means root your tailbone towards the Lord's foundation and lengthen your crown towards heaven and HIS wisdom.

"By wisdom the LORD laid the Earth's foundations, by understanding he set the heavens in place."  Proverbs 3:19.

In class you often hear me say "action over form" - this also means "honor the primary line"- or I also often say "maintain integrity of the spine".  They all mean, come out of the pose if needed to honor the Primary Line. In this pose, for example, if one were leaning into the front leg or knee or taking the knee past the foot they would need to shorten their stance to maintain the Primary line.  Make sense?

*Final tips:
As you root down through the outer edge of your "back" foot, energetically lift the inner thigh toward your pelvis ("outer spiral").  It is the practice of giving and receiving.  It teaches us to exert but also be conscious enough (soft/supple enough)  to receive Him (Jesus)  in every thing we do.  It calls us to be intentional and present.

Ashtanga Tuesday's

BEGINS 2/15 @ 9:30 a.m.  FREE to Y members.  $10 drop-in fee for non-members.

Friday, January 14, 2011


Someone asked me today why "Holy Yoga?"  why "Bear?" and why "Plus 3?"  Well,  Holy Yoga is the certification I am currently taking.  I cannot say enough about Brooke and this training.  I am amazed that all God is doing with Holy Yoga. (many more posts to come over the next 6 months!).  Bear - well, that is my nickname, if you will.  My sister use to call me "keah" and that led to "Keah Bear" and then was shortened by my sweet hubby to "Bear".  My children now even call my "Mommy Bear".  Many friends call me "the yoga bear" as a joke and that just stuck.  Mitch says I am so much like a bear....sometime cuddly and soft, sometimes grumpy and growling.  Honestly, I think that's just a woman.  Now, I do like to hibernate in the winter...I hate the cold.  And "plus 3?"  Well, look at the 3 beautiful babies God has blessed me with!  I am daily amazed that God entrusted these little people to me!  If I don't screw them up, it will be a miracle.  No really, I wanted this blog to entail my daily walk......with God, Holy Yoga and my 3 blessings.  They are so much a part of all I do.  I just couldn't leave them out.  So, there you have it.

Stay's gonna be a great 2011!

And the Survey Says......

After sending out numerous emails (thank you to all who replied to the Yoga Survey), I think I am more confused than ever!  I am sure this is why people say "you can't please everyone!"  Right?  Truly there aren't enough hours in the day to teach a class that suits everyone and there are budget constraints - meaning we cannot JUST offer Yoga classes.  I know, I know....I almost agree.....can't people get their cardio outside? :-)  For now, here's our plan:

Monday will remain the SAME.   11:35-12:35   Vinyasa/Anusara blend
Tuesday will be ADDED in Studio C (meeting room) in Mid-February -  9:30-11:00  Primary Series Ashtanga Mix (meaning traditional Ashtanga form with a few Yummy Extras thrown in here and there)
Friday will remain the SAME format ADDING 30 minutes9:30-11:00 Anusara/Vinyasa blend

Now, this is a great start.  One thing I need from you!  For Tuesday's class, tell non-members.  In order for this class to "make" we need 5 drop-ins.....meaning 5 non-Ymembers to attend.  The drop in rate is going to be $10/class.  Now, $10 for a 1.5 hour class is unheard of.  So tell your friends and neighbors to come!  If we want the class, we have to get the class to pay for itself!  So, "Go tell it on the mountain - over the hills and everywhere!"  OR as Hank would say, "No standing on the mtn....."  He sang that ALL Christmas.  (so cute!)

I am looking so forward to these new classes together.  I am so humbled by all your comments and attendance weekly.  It is not me who teaches or shares but Christ in me.  I am so certain of that.  He shows up in these classes.....all I do is pray, teach the principles and to him be the glory.  As we forge ahead in strong, be supple, be sure......God is holy and Yoga is holy, too.

"Hip" Hip Hooray for the YMCA - ADDITIONAL INFO.

You do NOT have to be a YMCA member to attend this workshop.  Member and non-member fee is $30!  What a bargain! 

Thursday, January 13, 2011

"Hip" Hip Hooray for the YMCA - "Heavenly Hip Openers"

Late summer of last year, an email went out within the YMCA instructor/trainer community entitled "Calling All Presenters".  Our Association Group Fitness Director, Leah Steinberg, was looking for instructors who were interested in training to "train the trainers" or teachers who would "teach the teachers".  I sat on this email for weeks....wondering if God was calling me to this?  If there is one thing I have determined is that I am a's not just the exercise that I love but the teaching.  My move to Austin taught that, as much as anything else.  I could run, take classes, workout all day long but I wasn't content.  I needed to teach.  You know the whole "don't know what you got til it's gone"....was that the 80's band Poison? track a bit.

I have studied Yoga for the past 4 years like a mad woman and learned ssssoooo much.  Would it/could it be possible that God wanted me to interview / audition for this team?  Oh, it sounded so exciting.....I has dabbled in workshops in Austin at Lifetime Fitness and loved it.  Since moving back to Franklin, I just haven't been able to really get them off the ground.  People showed interest but then didn't really attend....didn't want to put the time in, etc.  Or maybe my content stunk?  In comes Satan saying, "you aren't good enough to do this! You aren't polished enough?  You're Sanskrit is redneck!  Your smile is crooked! Who do you think you are?" I doubted.....believe me I wrestled God on this one but I eventually went for it.  Truth is, I am not good enough....nothing in "me" is good enough BUT Christ in me is.  If this is what he has for me to do....he'll do it through me. (1 Thes. 5:24)  So, I put my best hip openers together in an outline format and in a flow and drove out to the Bellevue Y to interview.  Two months later, I joined the 2011 YMCA Presenter Team.  Yikes - that sounds too official! 

What does this mean?  Well, the YMCA offers a monthly training for area instructors and trainers to attend to receive continuing education.  This means IF you are Yoga Certified and registered with Yoga Alliance my workshops will give you 3 CECs or in yoga alliance terms 3 contact hours.  The cost is only $30 for the 3 hour course  (very affordable for CECs!).

What does this mean if your NOT a Yoga teacher?  You can come benefit from an affordable workshop being offered at your local Y.  Get a deep, intensive Hip Opening class, learn tons of hip specific poses, network with other Yogis, etc.

The first workshop will be hosted by the Cool Springs YMCA on Seaboard Lane on Saturday, February 19th from 12:00 - 3:00 p.m.  To register go to  Payment is collected the day of the event.  

Tell your friends and neighbors.  This workshop is for anyone who has tight hips, suffers from Sciatica or Piriformis Syndrome, runs, cycles, or just the opposite.....sits all day.  Hip Opening is some serious relief that one HAS to experience.   So, Share it!