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How to Express Gratitude Everyday

October 21, 2022/in Fever Yoga Cycle Strength, Meditation, Practice Yoga Every Day, Yoga Breath, Yoga Grand Rapids, Yoga Teacher, Yoga Teacher Training /by Shannon Austin

How to Cultivate Gratitude Every Day

The practice of gratitude strengthens our health, steadies our hearts, and connects us to what matters most. It’s a discipline of noticing — of seeing the gift in the simple, the sweat in the effort, the silence between breaths. Even in seasons of uncertainty, we can choose to live as if everything is a gift. When we do, our world truly expands.

As we move toward the holidays, here are nine ways to cultivate gratitude — both in and out of the studio — inspired by the classes and practices we love at Fever Yoga Cycle Strength.

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In the Studio

1. Set Grateful Intentions

Each time you unroll your mat or clip in for class, begin with one simple intention: I am grateful to be here.

In your yoga practice, this might mean feeling appreciation for every muscle that lengthens and every drop of sweat that falls. In Cycle, Barre or Pilates, it’s recognizing your body’s strength — the rhythm of your heart, the steadiness of your breath. Gratitude deepens when we notice the details.

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2. Meditate or Rest in Sound

Meditation means to watch your thoughts or to “become familiar with” – sit down for 5 minutes a day and meet yourself – your nervous system will thank you and so will your loved ones who will immediately notice the calm change within you. Meditation doesn’t always have to be silent — it can hum, pulse, and vibrate through you. Join us for a Sound Healing session every Wednesday and Sunday – or simply explore stillness after your class. Let the vibration of sound bowls or music settle the nervous system and open space for reflection.

In that resonance, gratitude naturally rises.

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3. Count Blessings, Not Breaths

During a long hold — whether in half-pigeon, a Pilates plank series, or a climb on the bike — try shifting your focus. With each breath, think of one thing you’re thankful for. You’ll be surprised how much lighter the work feels when gratitude joins you in the effort.

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4. Never Skip Savasana (or Cool Down)

That final rest or release is where gratitude lands. In yoga, savasana is a time to surrender; in Cycle or Strength, the cooldown is a time to honor what your body has done. Don’t rush it — linger in those few quiet minutes. Let your practice integrate.

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Out of the Studio

5. Wake Up With A Grateful Heart

When you wake up, instead of grabbing for your phone, place your hand over your heart and watch your breath flow in and out as you deepen your connection to the emotion of gratitude. Notice the warmth, the pulse of being alive swirl through this center. When you wake up to your heart, you are waking up to your life, not your problems.

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6. Read Something That Expands You

Step away from the scroll and into a page. Whether it’s a poem, a memoir, or an inspiring book on wellness, give your mind something nourishing. Reading slows the pace of the world, helping you remember the beauty in stillness and curiosity.

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7. Write It Down

Keep a small gratitude journal or note on your phone. Each day, list three things — people, moments, or sensations — that made you pause with appreciation. Over time, you’ll start to see how much goodness threads through even the ordinary days.

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8. Practice Self-Care as a Ritual

Gratitude starts with how we treat ourselves. Nourish your body with wholesome food, rest when needed, and seek experiences that ground you. Book a massage, soak in a bath, or step into a Restorative or Sound Healing session. Every act of care tells your nervous system: I am worthy of feeling good.

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9. Give Back

Gratitude completes its circle when we give. Offer your time, your energy, or your kindness — in big or small ways. Volunteer, check in on a friend, or simply share a smile with a stranger at the studio. When we give from gratitude, we become part of the healing we hope to see.

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Closing Thought

At Fever, gratitude is more than a mindset — it’s a practice woven into every breath, beat, and moment of connection. Whether you’re flowing, cycling, or finding stillness, remember that the ability to move, feel, and show up is something to be deeply thankful for.

This season, let your practice be your gratitude.

The Power of Yogic Breath to Reduce Anxiety

December 17, 2018/in Hot Yoga Benefits, New Year Resolutions, Teacher Training /by Shannon Austin

Think back to the first time you stepped into a hot yoga studio. Likely, there were a lot of new experiences and sensations, but perhaps what you noticed the most was the military-like regimented breathing style of your neighbors. You probably heard loud, even breaths throughout the practice and your teacher likely aligned each movement with an inhale or an exhale.

And, maybe, you wondered “Do I have to do this too?” “Is it truly important that I listen to my teacher?” “I’m sure I can practice just as well if I breathe normally.”

If this was you, you’re certainly not alone!

But, yes, it is absolutely crucial that you practice a strong yogic breath throughout your practice. Not only does it help cool your body throughout a heated class, but it also instills a valuable habit that you can rely upon both on and off your mat.

In fact, many studies now confirm what we yoga practitioners have always found: regardless of the type of stress we’re dealing with, yoga is a powerful tool to calm our nervous systems and relieve anxiety. And the most basic component of yoga – breath control – can be practiced anywhere, by anyone.

The quickest way to a panic attack is taking short, sharp, shallow breaths with no focus on your exhale. Our breath is the gateway to our practice and the factor that most powerfully shapes our experiences – on or off the mat. It is intimately connected to our nervous system, so rapid breaths can increase our symptoms of anxiety. However, yoga increases our awareness of the need to slow and deepen our breathing.

Here are four simple ways in which you can ease your anxiety and enhance your mood by managing your breath.

1. Take inventory of how you feel. We often begin with this concept in yoga class. Teachers will ask students to rest either on their backs, seated, or in child’s pose as they take note of how their bodies, minds, and emotions feel that day. However, you can check in with yourself this way anywhere and anytime. Place one hand on your heart and the other on your belly. Inhale deep into your belly for five seconds before exhaling slowly for another five. Gradually increase the count to seven or even ten, taking special note of how feel afterward.

2. Practice sun salutations. Whether you prefer seated or standing, practice a few mini sun salutations. While you’re resting between rounds, be sure to soften your shoulders down your back and slow your breathing down. In these active poses, it’s easy to lose track of our breath – but quite simple to regain when you focus on calming and restoring it.

3. Rest in legs up the wall pose. When your anxiety manifests itself as jitters or restlessness, try taking legs up the wall pose. Since it can be done anywhere, it can be especially helpful after long stints of sitting at a desk or traveling.

4. Be mindful of what you consume. Too much caffeine, sugar, screen time, loud music, or work can contribute to an extra-anxious mind. The concept of self-care is real and valid. It’s not simply a luxury; it’s essential. Incorporate calm activities and healthy habits into your life, like a relaxing bath, a silent meditation, an outdoor walk, and a nutritious diet.

Yoga for Managing Stress

October 9, 2018/in Yoga Grand Rapids /by Shannon Austin

Teenagers are barraged with many powerful life stressors, including grades and the pursuit of a college education, puberty, family issues, relationships, lack of sleep, jobs, and extra-curricular activities. It’s no surprise that the American Psychological Association (APA) named teens one of the most stressed-out age groups in the United States.

When we experience a perceived threat – whether physical or emotional – our bodies activate a “fight or flight” response. Historically, this response was triggered only occasionally in response to deadly dangers. However, these days certain chronic situations expose our bodies to extended periods of stress.

For teenagers, this stress is coming at a critical developmental stage – right when their life habits are forming. And they often don’t have the tools or experience to manage it yet.

When a person experiences chronic stress, their body attempts to build coping mechanisms. The problem is that these can be either positive and healthy coping mechanisms or negative and maladaptive coping mechanisms – such as drugs, depression, and even suicide.

What are Coping Mechanisms?

Coping mechanisms are the strategies we use in the midst of stress or trauma to help manage difficult emotions.

Healthy coping mechanisms include:

Support- seek the steadiness of a community, rather than self-isolating and internalizing your feelings

Relaxation- practice meditation, progressive muscle relaxation, and breathing techniques

Physical Activity- on the other hand, exercise serves as a natural and healthy form of stress release

Healthy Eating- for more, read our Ayurveda blog or our Nourishing Your Body blog

Negative coping mechanisms include:

Consuming too much alcohol

Smoking

Sleeping all day

Eating unhealthily

Isolation

How Does Yoga Help Us Develop Healthy Coping Mechanisms?

Luckily, yoga and meditation are among the many resources that can help both teens and adults develop healthier responses to stress.

Mindfulness techniques give students the capacity to cope with stress, providing a sense of self-empowerment and helping them overcome obstacles that previously would have seemed impossible.

Yoga practice helps redirect attention, improve concentration, and increase self-control.

It reinforces teenagers’ need for independence by teaching them that feeling better is within their control.

Additional Study Results

The results of a long-term study from the University of Cincinnati showed that a regular yoga practice helps people develop long-term resilience to stress. It analyzed 125 at-risk youth over a 10-year period and discovered that the students who participated in weekly, mindful yoga programs developed significantly stronger coping skills.

A study conducted by California State University concluded that participating in yoga classes for two hours each week helped students improve their self-esteem, classroom behavior, and physical health.

An article in Forbes Magazine revealed that yoga increases student retention rates in schools by teaching healthy coping mechanisms against stress.

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Many schools and community organizations have begun to implement yoga and mindfulness programs into their curriculums over the past few years. As these continue to grow, they will empower both youth and young adults to identify healthier coping mechanisms as a response to their stress. When they encounter painful emotions or trauma, they’ll have an enhanced ability to regulate their reactions.

I highly recommend that those of you who are parents to teenagers consider enrolling them in a monthly yoga membership if they’re interested. We also offer weekly, candlelit community classes for only $5, which are a great place to start learning the yoga poses and vocabulary, as well as start building a safe, welcoming support system.

Building a Toned Body through Yoga

June 7, 2017/in Hot Yoga Benefits, Men and Yoga, Private group yoga classe, Yoga for Weight Loss, Yoga Teacher, Yoga Teacher Training /by Shannon Austin

Summer is here and that means ice cream, gorgeous sunsets, and…bathing suit weather. Some of us are ready to show off our bikini-ready bodies, while others downright dread bathing suit season and just opt for the one-piece with the cover-up instead. What I notice is that the older I get, the harder it is to shape my midsection. Due to metabolism slowing down as we age, it takes extra attention on my part to eat healthily, and work out my body as a whole.

Many of us desire a strong, toned body. Contracting our muscles over and over again can cause the DOM’s (delayed onset muscle soreness) and pain if we don’t train mindfully. Beginners, as well as people who have never practiced, often think of yoga as a way to stretch and relax. This is partially true, of course, depending on the type of class and practice you are taking; however, a number of poses in Vinyasa classes require you to lift your own body weight. Think: Crow, arm balances and Plank poses. Yoga is the ultimate release and realignment tool because it not only builds strength but also sculpts a toned, sleek physique.

To build leg muscle:

Focus on poses that require standing for a longer amount of time. The Warrior poses (Virabhadrasanas in sanskrit) all strengthen your hamstrings and quadriceps, while also working on the rotation of the thighs, which is a serious challenge. Goddess pose (squats) build strength in the glutes & knee joint. Chair pose works your core, hip flexors, ankles, and calves (try chair up against a wall – -prepare for a super burn in the quad!). Tree pose stretches your thighs, while also strengthening your ankles.

To build core strength:

There are plenty of yoga poses that work your abdominal muscles. Plank pose and core planks are some of the best exercises for your core, especially as you work to hold it longer and longer. One of the most important tips to building strength in your core center is keeping the core engaged through the entire practice. Think of your 2 hip points like headlights shining forward. Now, it’s as if you were trying to draw those 2 hips points together to allow the headlights to cross at the navel. The abdominals draw toward one another and remain engaged throughout practice. We will continue to remind you to find a strong center as we often get lost with the other technicalities of the pose. Boat pose (Navasana in sanskrit) and low boat pose (Ardha Navasana) are also classic core yoga poses. Try mixing it up with some boat variations like twisting side to side or rocking your legs lower and higher, straightening your legs for a teaser. Power chair, leg raises, bicycle crunches and Locust are also great core poses. There’s seriously SO many core exercises to utilize in a yoga practice that it would be impossible to list them all.

To build arm strength:

When you’re ready to train your arms, try these poses. Side Plank (Vashistasana in sanskrit) requires you to support your body weight with only one arm, which works your shoulders and wrists. Crow pose is the one many people consider scary or impossible. With practice (and guidance) you’ll be able to master this fun asana. In fact, it is usually the first arm balance that we learn as beginners. The first time you reach Crow successfully, it’s like-whoa. — I can’t believe I didn’t face plant!

Each of these poses may feel like it’s targeting a specific part of your body. However, they actually require the use of multiple muscles at the same time. For example, side plank may make your arms quiver, but your obliques will hurt the next day too. Compound movements filtered into our Yoga Fever classes make building strength a more efficient reality because we encourage alignment and muscular engagement. It’s truly key to building strength and flexibility quickly. If you’re just moving your body from pose to pose without being cued how to engage and where, you are missing the Navasana (boat)!

As you can see, yoga is a great practice for building a lean, toned body. And all of these benefits are yours for the taking. But, don’t forget that like any exercise regimen, it takes work and commitment. Practicing yoga once or twice a week is just not going to cut it. Sadly, you’ll lose the physical advantage you gained and will take a step back if you miss too many days.