Razzy Reads Blog

By Ashley McGuirk

Many of us are well aware of all the amazing benefits of yoga. Yoga is great for flexibility, strength, breath work and mental health. What yoga isn’t well known for are its not so popular health and wellness benefits like digestion and the holy grail of health, SLEEP!

Yup, that’s right! Yoga can help aid in improving quality of sleep. Practicing yoga helps the human body relax physically and mentally. In return, the mind and body learn how to reach a deep state of relaxation which comes into play when trying to fall asleep at night. So, take on the challenge of practicing a few times a week and take note of any sleeping patterns you may find on the days you practice vs. not practice. You’re likely to feel a difference. On top of that, there is plenty of supportive evidence that concludes the positive relationship between practicing yoga and quality of sleep. There was a study published by Harvard Medical School which concluded that a daily yoga practice improved the sleep quality of those who suffer from the sleeping disorder, insomnia.

However, if practicing yoga every day doesn’t seem to fit into your schedule then I recommend practicing some meditation and breathing techniques before going to sleep. Both meditation and breath work are fundamental components of yoga and can help both the mind and body slowdown in order to fall asleep. Next time you’re trying to fall asleep, gently close your eyes and begin taking a deep breath in and out clearing out any stale air. Next, begin breathing in for a count of three and then exhaling for a count of six. Continue this breathing sequence for at least five minutes. Afterwards, your body may feel tired or heavy. That is because this breathing exercise channels the parasympathetic nervous system, which physically causes the human body to relax and slow down.

There are also a few yoga poses that can help aid in falling asleep. The first pose is, legs up the wall. This is great for reversing blood flow and gives your legs a bit of break. Lay down and find the best way to bring your legs straight up the wall. Take 3-5 minutes to close your eyes and breathe with a steady rhythm. The next pose that aids in falling asleep is Supta Baddha Konasana or Reclining Bound Angle Pose. Simply lay down on your back and bring the soles of your feet together letting your knees fall to sides, opening up the inside of your hips. Close your eyes and feel your belly expand and flatten as you deeply breathe in and out. The last pose that can help aid in falling sleep is Savasana or Corpse Pose. Lay down with your arms and legs comfortably spread. Relax your jaw, eyes, neck and shoulders. Imagine you’re leaving your body to rest giving yourself full permission to let go and relax. Stay in the post for as long as you’d like or until you feel sleepy. Each of these poses should help bring relaxation to the mind and body. Try one or try all of these yoga practices/ techniques to help fall asleep! If one doesn’t seem to work for you, then try the next on the list. Each one will only take a few minutes of your time and take little effort. Whatever you choose, be easy on yourself and have patience. Sleep tight!

by Ashley McGuirk

The season of transformation is among us. Yes, fall is officially here and with it comes a variety of change. Together, we all will be experiencing the change of temperature, sunlight, environment, schedules etc. So be sure to give yourself some extra time and love to adjust to these beautiful changes of the fall season. Below I have suggested daily practices to adapt into your life during the fall season. Each practice aligns with the doshas of autumn and contain valuable insight for your mind, body and spirit. Practice one, or develop your own practice! Whatever you decide on, make sure to take some time to unwind and enjoy this transition into the colder months.

According to the Chopra center, autumn is a unique season of the year because it is divided into two doshas. Unlike winter, spring and summer who only contain one dosha, fall is described as a long transitional period beginning with warmth and ending with cold- resulting in two doshas. The early portion of fall (September to late October) associates with the Pitta dosha and during the later portion of fall into early winter it transitions into the Vata dosha. Fall is broken up into two doshas because of the vast transition from hot weather, to cool weather, to cold weather. Therefore, it is important to stay present during this time of year due to the amount of mental and physically change about to take place. To help balance yourself during this time of year it is important to eat nutritious seasonal foods, take time to reset and recharge (aka meditate + rest) and incorporate a steady physical practice. Whether it be yoga, tai chi, or another indoor activity, it’s crucial to keep your blood circulating. Take time to move and create warmth within your body and heart.

Early fall (September- late October)

During this time of year our Pitta dosha (summer dosha) is in transition to be “dried out”. Because the Pitta dosha contains elements of fire and water it is important to start developing a practice that supports the drying out in transition to the Vata dosha. To start the process of this transition, the Chopra center suggests eating seasonal fruit that is plentiful during this time of year. A great example includes light colored (green, pink) apples and pears. Both of these fruits are high in fiber which is essential for digestion and moving the old out and welcoming in the new. Another great practice is to drink some warm lemon water, which also aids in digestion and the cleansing of the digestive tract. This way you are preparing your gut for the heavier foods that you will ingest during the late fall early winter. When drying out your pitta dosha, you are also preparing your body from holding onto any excess mucous that the pitta dosha creates. With excess mucous comes a lot of sickness like colds and the flu. To avoid these ailments, it’s highly suggested you eat seasonal whole foods and begin developing a physical exercise routine to keep your body physically warm. Whether it be light stretches in the morning, or a warm yoga class, movement is just as important as diet.

Late fall (November- Mid December)

At this point in the season your mind and body has gone through transition and is now preparing for the colder months. The Vata dosha is now in full swing and so a heavier diet should become part of your routine as well as more physical warming exercises. Still eating in season, I suggest eating heavier whole foods that can be warmed. Some great examples include fruits like bananas, apples, pears, oranges and grapefruits. Vata friendly veggies to add to your grocery list should include squash, pumpkin, sweet potatoes and turnips. It is important to note that raw fruits and veggies are not recommended. It is best for all your produce to be warmed or fully cooked. Other items that contribute to balancing out the Vata dosha include grains like quinoa, brown rice and oats. Healthy fats from nut butters and oils from avocados, olives and grass-fed butter are also great options. Protein from animals like chicken or beef are great choices as well as plant proteins like beans and legumes. Last but not least, warm fluids like broth or tea should be consumed on the daily. Avoid drinking ice cold drinks as this will bring imbalance to the Vata dosha. In addition to diet, when it comes to balancing the Vata dosha there are physical exercises that help attribute to maintain balance. For example, a warm or hot yoga class is perfect to take during this time of year. Especially if you’re someone who tends to have cold hands or feet, moving your body, stretching and taking a class that improves circulation is a great way to achieve physical balance.

If you are interested in the practice of balancing your Vata dosh, but don’t know where to start, I suggest trying a warm or hot yoga class at Razz Yoga. Razz currently offers a number of warm and hot yoga classes that are a perfect way to transition into the fall season. Pair that with some crisp apples, butter nut squash soup and ginger tea and you’re right on track to achieving balance during this season of change. Feel free to add some suggestions or comments on how you like to welcome in the autumn season. We love to hear from our fellow yogis! Also- if you have a minute check out some of the new or existing classes on our schedule this season! We look forward to seeing some new and existing faces on the mat. Namaste.

By Ashley McGuirk

Every month Razz will be highlighting one of our amazing yoga instructors so that our community can grow closer to one another. This way our students can get a better idea of the instructor and the classes she/he offers on a weekly basis. Building a strong yoga community can be both beneficial to not only the students but to the business as well. The more we learn about one another the stronger our relationships become resulting in a community full of love and support.

This week we’re highlighting yoga instructor, Nancy Clough. Nancy has been teaching yoga for over six years! She has four children of her own and understands the importance of taking time for ourselves to obtain a balanced life. Back in 2013, Nancy earned her 200-hour certification with Yoga Works and completed her Prenatal certificate in 2015, along with her Doula training in 2016. She currently leads a Yin Yoga class at Razz Yoga on Thursday evenings at 6:00PM. If you’re interested in Yin Yoga it is described by Joshua Summers as “physically restorative because of its floor postures held passively for several minutes to access safe and positive stress on the deep layers of connective tissues. By taking a Yin Yoga class you’re essentially prepping the body to maintain mobility within the joints. Yin Yoga also prepares the mind for a deeper experience in meditation.”

Nancy has always been interested in the realm of health and wellness and enjoys sharing her passion for yoga with her students. Below we have included our interview with Nancy. Enjoy reading her authentic journey as a yoga instructor!

Who are you?

I am finally discovering who I am!  Yoga has done this for me.

Why did you decide to become a yoga teacher?

It was quite the process. I knew deep down that there was more to living. I was seeking something different. Yoga made me come alive!  I didn’t know that I could teach. I just got the nerve to try it!

When, where and which yoga teacher training did you complete? 

In 2013 my 200 RYT was completed at Peace yoga in Bel air, MD at the time, with a Yogaworks certification.

Overall how would you describe your experience in your most recent teacher training class?

This training was without question, one of the most amazing experiences of my life thus far. Completely life changing for me.  This training was a foundation for me to build a beautiful life. I feel fulfilled and love helping people.  I became RPYT as well (prenatal yoga) and then became a certified Birth Doula. 

What classes do you teach at razz and what do they offer? 

I teach Yin yoga at Razz. This quiet, slow peaceful practice calms, soothes and nourishes from the inside out. Stretching fascia and stressing connective tissues, joints and bones. I just LOVE yin!

If you’re looking for a new class to try, feel free to browse our instructors and schedule on the Razz Yoga website. Click the menu tab, “About Us” and click, “Our Staff.” From there you can browse our yoga staff and pick a class that works best for you. Until next time, enjoy your week! Namaste.

By Ashley McGuirk

It’s already that time of year again! Yes, I’m talking about back to school week. This is the time of year we all (typically) dread whether you’re a student nervous to meet your fellow classmates, a parent dying to get a break, or you could also be that one parent who doesn’t want the summer fun with their kids to end. Either way, whenever school is back in session we’re all affected in one way or another.

Despite the crazy morning traffic and packed lunches there’s one thing we all have in common and that is, we’re all in this together. To help us all ease into this time of year when the sun begins to rise a little later, the traffic doubles and the weather cools off, I have highlighted some fun and healthy tips to make the back to school week a time of ease instead of angst.

• Connect with friends

This was always one of my favorite parts of going back to school. I loved it so much because reconnecting with old friends is refreshing! After staying busy all summer with camps and vacation I loved catching up with my friends I hadn’t seen since June. I also want to point out this rule not only applies to students, but also to parents. If you’re a parent, take the time to reconnect with an old friend. Whether you haven’t seen them since the spring or since last summer- it’s always a great way to reconnect and share your energy. You never know what connections may bring.

• Ease into routines

It’s common for all of us to rush into creating a new routine, or even worse leaving an old routine behind. (YIKES!) With back to school week in swing, remember that it is okay to take the time to sit down and coordinate your schedule and priorities. Everything doesn’t have to be perfect by the first day of school. That’s typically why the first week of classes is always the easiest. Teachers, parents and students typically understand the chaos of starting a new year. So be patient with yourself and with others. We’re all family here on this planet. Make sure to give yourself some grace when learning what routine will work best for you as a student, teacher, parent or all of the above. It takes time for change to take place. Take a deep breath and embrace the change of routine with open arms!

• Stretch + Breathe

You knew this one was coming, right? Stretch + Breathe. This is such an important part of creating a balanced back to school week. I know it may seem impossible to incorporate these practices into one of the most chaotic weeks of the year, but in all seriousness, you only need 5-10 minutes tops! I find you can incorporate these practices before heading to the bus stop, doing them in the morning before or after breakfast, trying them as soon as you get home from a long day, or practicing them right before going to bed to ease your mind + body. If making the time to stretch + breathe is a challenge for you then ask your kids, partner or a friend to do them with you. That a way you can both become each other’s accountability partners. If all of these options still seem challenging then attempt to make it to a weekly yoga class. That way you won’t have to think too much while the instructor cues you to breathe and stretch. Speaking of yoga classes check out our updated schedule for this fall!

• Get a goodnight’s sleep

If there is one thing I have learned this past year (especially while pregnant), it’s to never underestimate the power of a good night’s sleep. When you prioritize getting to bed at a decent hour and sleeping for at least 7-8 hours your body is fully recharged and ready to take on the next day. Energy levels will feel balanced and ready to take on whatever challenges your day may present. There are studies that indicate an increase in positive mood and motivation when getting 7-8 hours of sleep. However, if you get anything less than 7 hours your body is going to react in ways you can’t control. You’ll likely feel sluggish, irritable, unsteady and your motivation will be little to none. So, to wrap this one up, make sure you and your loved ones’ sleep! If you happen to have an off night and only get 6 hours try and take a nap later in the day to help balance the hour you lost the night before. Your mind, body and loved ones will thank you.

I hope you found these tips helpful for your back to school week. Try one or try them all and see how they make you feel. Remember, at the end of the day perception is everything. Choose to see each of these tips as a tool to fuel your life with love and light- not as daily tasks to check off your list. Oh, and if you happen to have some extra time, do yourself a favor and take a yoga class. Try a new one or attend the same one you use to attend every Saturday morning. Whatever you do, realize that practicing yoga is both on and off the mat. Choose to practice yoga through each of these health tips during your back to school week. If you have any comments or questions please feel free to email me at Ashley@staysweetwellnss.com If you decided to stick with me and read this entire post, then THANK YOU! I truly appreciate your time. Namaste.

Interested in a healthy after school or morning snack? I’ve got you covered- Vegan + GF.

Both adult and kid friendly 😊❤️

By Razz Yoga Mama To Be: Ashley McGuirk

Whether you just found out you’re pregnant or you’re about to pop, come out to Razz every Sunday to practice prenatal yoga. Our amazing prenatal yoga instructors have gone through specialized training to ensure a well-rounded class that’s not only safe but extremely beneficial for mama and baby. Every Sunday from 11:15AM-12:30PM this class includes specific stretches, breathing techniques and meditation practices that can help you through every stage of pregnancy.

It’s no secret, pregnancy is a marathon, not a sprint. Therefore, you want to ensure you’re preparing your body and your baby with the best training before lacing up your sneakers for the big race (AKA labor). But no need to panic because you have about 8 months to prepare your body for the big day. One of the best ways to prepare your mind, body and spirit for labor is practicing yoga. I highly recommend finding a prenatal yoga class and giving it a try. Here are just a few of the many benefits of prenatal yoga

• Improved sleep
• Increased flexibility and endurance
• Reduced risk of preterm labor
• Decreased lower back pain
• Decreased nausea
• +more

So why wouldn’t you at least give it a try? Take it from me, as a soon to be mama, prioritizing the time do some prenatal yoga has made my pregnancy way easier. My lower back pain has decreased tremendously, I do not waddle when I walk (and I’m at 37 weeks!), my hips aren’t nearly as tight and my ability to center my mind and spirit comes way easier! I also want to mention the mental and spiritual benefits as well. One benefit I favor the most from practicing prenatal yoga is living in the present moment. I find myself levitating with peace when I practice meditation while pregnant. When it comes time for me to wind down I simply sit on my meditation pillow and practice my pregnancy affirmations to create a positive mindset. By staying true and consistent to my practice I am confident that this will be extremely beneficial during labor. As a matter of fact, according to well-known internet sensation, Mama Natural, “Yoga may improve labor and birth outcomes. In fact one study found women who participated in prenatal yoga classes had a higher pain tolerance, fewer C-sections, and lower rates of induction.”

So, there you have it! Prenatal yoga is an amazing way to prep mama for her big day and can potentially aid in creating an easier delivery!

When deciding to take a prenatal yoga class there a few things to keep in mind. One thing for starters is knowing what classes and poses to avoid while taking any yoga class. First and foremost, mama’s to be should avoid hot yoga classes. This way you can keep your body temperature at a normal level and avoid the chance of overheating. Also, be cautious of deep twists, especially during the first trimester. Some instructors will advise skipping a twisting pose or performing a modified version instead. However, during a prenatal class, you won’t have to worry about what you can and can’t do because the class is designed for expecting mamas! Obviously if you have a unique condition that prevents you from practicing certain poses always listen to your body, but for anyone who doesn’t have a physical ailment and wants to try out a prenatal yoga class feel free. When taking prenatal yoga, be aware that it is a bit different than your typical vinyasa class. The reason being it incorporates safe poses, specific stretches and breathing techniques that benefit both mama and baby for not only the present moment, but also for the future. So come out this Sunday to stretch, breath and meditate with your little bun in the oven. For more info on our prenatal yoga class, click on the “class schedule” tab on our website to read the class description and meet the instructor. Namaste.

By Ashley McGuirk

This September, come experience the relaxing magic of singing bowls and sound massage at Razz. Unlike a traditional massage that includes physical touch, sound massage goes much deeper within the mind with the use of sound and vibrations. As stated on our website, singing bowls are effective tools that can help one to pause in the midst of busy-ness, allowing one to cultivate a greater sense of wellbeing and increase resiliency. When you participate in this play shop, Elaine Wujcik will guide you through the ways singing bowls can offer support on a regular basis. This play shop will include guided group sound meditations as well as practices for self-care.

But, what exactly is sound massage?

Glad you asked!

From my research and understanding, sound massage is the use of singing bowls to create vibrations that are absorbed by the body. Once absorbed, the body uses these vibrations to help reach a state of deep relaxed consciousness. To get a better idea of the experience itself, I have included this quote directly from the well-known singing bowl practitioner, Peter Hess.

“In sound massage hearing and feeling are equally addressed. The harmonic sounds calm the mind. The fine vibrations originate from the sound and therefore vibrate the singing bowl gradually spreading throughout the body. This results in a soothing relaxation. Feelings of security and wellbeing emerge – ideal conditions for regeneration, for the promotion of health, for problem solving and learning.”

Baltimore sound massage also describes this practice as “an invitation to experience vibrations from singing bowls. A gentle approach is the invitation to the receiving individual and this invitation empowers the individual by both asking permission and inviting participation on a deep, subtle level. Sound Massage ultimately seeks to assist the individual to connect with their wider self-sound vibrations and singing bowls are simply tools to help achieve this by accessing non-verbal and unconscious tensions and allowing all tensions the opportunity to soften and dissolve.”

Sound too good to be true? Well, take it from a past client of Baltimore Sound Massage.

“I was not sure what to expect initially, but was drawn to Elaine’s grounded presence when I met her, so I intrigued to experience a sound massage. The sound massage and Elaine’s healing presence were extremely relaxing. In this relaxed state, I felt halfway between awake and dreaming. Things that had been on my mind, which felt stuck, became liberated. Afterwards, I had a stronger vision of what next steps I wanted to take in my life. This is true soul medicine in addition to being a lovely way to rest and relax. I strongly recommend treating one’s self to this beautiful experience.”  -O.F. 

So, what are you waiting for? Take advantage of this harmonious practice and feel the deep, relaxing benefits. The play shop will be led by Elaine Wujcik on Saturday September 14^th from 3-5:00pm and includes a variety of self-healing practices and physical relaxation. Click under the “events” tab on the Razz Yoga website to sign up today!  Come for a relaxing and rejuvenating afternoon and find out how singing bowls can assist you further in living a balanced life.

If you have any further questions about this workshop feel free to contact Elaine at elainewujcik@gmail.com

Namaste.