Sandra Kozlowski, CDP, CAAR, AA, RHY 200
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Why is it that we have to keep teaching about body shaming is bad?

10/7/2019

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Thank you James for a wonderful rebuttal!

Beautiful , full bodied yogi, I so respect Jessamyn!

Amber is one of my teachers, so life affirming


Resources for education regarding supporting Health at Any Size.  Click here!
Color me pissed. I was thinking that our society had moved toward compassion about people with different bodies and expression of the body.  Past judging due to body size and type. 

Then Bill Mahr thinks it's funny to bring shaming to late night .  An acquaintance posts that "this may hurt but it's the truth" with an obituary about someone who was morbidly obese passing.  Marketing for yoga that only highlights one body type. 

I am in the middle of reading " The Body Keeps the Score".  ( if you want to be more trauma informed, I highly recommend this book!)  In short, the studies have shown that the more that people who are overweight are shamed and judged, the worse the potential for depression.  The worse the depression, the more that the individual could potentially stop healthy behaviors and move back into coping skills that may not be as healthy. 

Let me say this clearly....

SHAMING HAS NEVER HELPED ANYONE. ( yelling intended)

I started My Real Bodyoga 16 years ago to create a place for people to love the body that they have, however they express themselves.  It has been amazing to watch my students walk into the studio, scared.  Then as they find their comfort and voice on the mat, years of shame drop off.  Smiles and self esteem rises, my students shine from the inside out.  ( I actually had a student tell me that she drove somewhere else to do yoga , turned around and came to my class because she just wanted to feel loved)   The goal is to build a foundation of self love and acceptance that my students can make any choice they want. Empowerment. 

I can't believe that after all of these years, I still need to step out and yell.  Body shaming will never, ever be ok.   

Please, the next time that you feel you need to be honest, don't.  You never really know what someone is going through.  Kindness must rule the day.   It just must. 

​May you be loved and blessed. 

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Oh my gosh, let me catch you up!

9/8/2019

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Doing the 108 Sun Salutations every day for 30 days was so life changing for me.  My life went on whirlwind, which is why I haven't posted until now!

First, my body.  It got strong, then seemed like it broke down.  Actually it didn't break at all. Almost like the tape that was holding me together broke free and I gained some new understanding of my body and how it works.
  I found new ways of self care that , if before the breakdown I would have never found.  First, I have developed a HUGE sensitivity to coffee. It makes me quite ill now if I have more than one to two cups a day.  My body is still detoxing, yet I am craving gentler foods now, my tea is now slowly steeped and I love it more.  I can actually breath deep before I sip! ( who knew!!)

My heart gained a new level of hope I needed.  I am working hard to find a way to afford a home and circumstances keep presenting themselves for me to sell more soap( thehousethatsoapbuilt.com) and share about my book, Building Blocks of Recovery. ( PS people love my book and I just found out it is being used in a treatment center!)  I have shared my products and dreams with people and they understood my dream!  I needed that support, that my dream makes sense and could be sustainable. The validation has been wonderful.  ( I am still needing a supporter in this real estate market, but my dream feels so much closer!)

Spiritually, well, some of the parts I won't put here but some have been incredible!  In my work, people have asked me if I am an empath.....no, I think I am just listening at a different level. I am also crystallizing my beliefs in yoga and in prayer.  It has been beautiful!

My work is becoming clearer. I was a workshop leader at a conference as well as a Keynote speaker. It was my first time but I have to tell you, I think that I did ok.  I love teaching upcoming counselors how to manage their stress and care for clients. Also I have been doing some volunteer work for an organization that I have come to appreciate, they help formerly incarcerated individuals to get a second chance through education and housing.   I would have never had the courage to reach out until I leaned deeply into my mat to find the answers.

Yes, I will be doing this again.  It was amazing. I hope you will join me in the best way you can.  My hope is that you will gain the joy I and two of the others have found in this practice. 

​Namaste 


Marina's Experience of 108 in 30 days
"Completed my 108 for the 30th Day! 
It's been quite the experience. Honestly, I felt that I wouldnt do it every single day, even just doing the simple version...lol Yet here I am having not missed one day. In the beginning (the first week) it was a challenge for me with my feet hurting midway through and for some reason I felt nauseous, even though I drank plenty of water prior to. Also, the entire back of my legs hurt the entire week. After the week it became easier and I had less pain and as of the last day of this challenge I don't have any pain from it. Instead I have been having more energy. For the most part I have done them in the morning rather than in the evening/night and it's worked out to be better for me given the fact that I have more energy. Funny thing is that during my practice more times than not I have had to deal with someone in my family (son, mom or sister) that would be distracting by talking/asking questions/etc. Amazingly, I didn't let it get to me and get irritated by it. Instead I just listened and kept on moving through it. To be honest I've had a few days I was laying in bed fretting to get up and do them; yet, once I got up my mind turned a switch and I was ready to go.
Needless, to say I'm with Heather and I'll continue to do 108 every day as I've been holding the space for it, even if maybe some days I just take that time to mediate, if it calls for it. I did ask my son/motivator if I should continue to do them and he said "yes, Mama".😂
Thank you Sandy for the inspiration to do this challenge! Also, thank you and Heather for embarking on this journey! It's been an honor, loads of fun and lots of learning and growing.
Namaste!"💕🧘‍♀️


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Heather's Experience of 108 in 30 days
"Well, well well....108 for 30 days DONE!!!!
I have learned a lot.
I only did 28 days worth of sun salutations because the other two days were spent with two of my nieces. They are the daughters of my sister that passed away and ANY chance I get to be with them I grab ahold of. Their mother is the reason I came to yoga. I am usually incredibly hard on myself in these types of situations....a situation that I think I have "failed" at or let someone down. However, this time....I decided to say screw it (actually waaaay more vulgar than that, but you get the idea) and allow myself the break.
On my mat, I thought about MANY people....mostly "yoga" people, but not exclusively. Some people I love, some people I like and even some people that make me angry. When those "angry" ones came in to my mind, I tried (sometimes without success) to switch to thinking about one of those I love or admire. 
Sandra & Marina....I am honored that in our own way we had a practice together everyday for 30 days! Thank You & Namaste 
I learned that I need yoga back in my life everyday....and since I am holding that daily spot on my mat right now...why not continue. So I will, with some meditation (which I desperately need back in my daily life) and yoga.
Final thought...I also learned that just like in everyday life and other forms of exercise....some days, even those on the mat are not great and that's okay....Namaste
Thank you Sandy for creating this and allowing me to be a part of it."
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Busy week, lots of lessons and being ok not being perfect!

8/10/2019

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You can order this CD through Amazon.com, I hope you enjoy!
This week was crazy.   I am sorry I haven't been able to stay caught up on blogging, but it was challenge and work...or to blog!!!

Here I am now after a super fun and relaxing day to share with you about the challenge. 

Remember on July 24, I ( and a few of my friends) started that 108 sun salutations for 30 days.  It has been a roller coaster and if you have never tried a challenge like this, be prepared.  My body is changing, my heart is changing and I feel more connection than I have felt in a long time. 

The first few days I could only do like 5 sun salutations at a time, then I had to stop and step away for a second.  All 108 done, but slowly.

Then I could increase to 30 at a time, then 50.....then Wednesday hit.

On Wednesday, I had one of my toughest days.  I can't go into details but let's say I was more than super grumpy when I got home.  BUT , when I got home, I had a houseful of my favorite traveling rappers and wanted to express my friendship to them, so I hid my grumpy and made pad thai.  It was so late when I was done, I thought "forget it, I am not doing the challenge."  I tried to go to bed.  BIG MISTAKE.   That night was AWFUL!  I was continually woken up with restless leg, horrible leg cramps and nightmares. I woke feeling anxious, depressed and every negative thing that had ever been perceived by me ran through my head. 

I had to laugh at me.  " Only an addict/alcoholic would stop doing something that works!!"  

( A side note, I thought about not telling you I took a day off, trying to not embarrass myself.  Then I remembered my own words in this challenge, do what you can , not what you can't.  Funny how I still get wrapped up in my " not good enough " language!)

The next day, the promise I made to myself was "never again!" and I ROCKED 108 in one fell swoop!  108 night 2!  

I am back on the challenge....or did I ever really leave?  Wasn't this more of a challenge of who would I be at the end of 30 days?  Not how can I prove I am perfect or how can I get you to accept me?  It was, who will I be in 30 days.

I think I am doing really really well in this challenge and so far, I am proud of every day!

May your challenge become so real to you that your life can change too!

I love you, Namaste!

( PS remember there are two weeks left in the challenge, it is never to late to join the Facebook event page and post your own challenge!
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Day 13- creating the sacred.

8/6/2019

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This challenge is becoming to mean so much to people, quietly telling me the lessons that determination and presence is creating . 

Many people are finding their way to their voice in this challenge,  Students telling me that they are learning that there are no big deals, addressing their resistance, gaining strength to be who they are without apology!


This has been so encouraging to invite people to their own greatness and watch as they shine. I am only one woman, impacting a few others....but what if we all did that?  Created change and showed people their beauty?  Where would our world be then?

Yoga to me is a prayer for peace.......peace for all.

I was initially planning on " taking this challenge on the road", setting up my yoga mat and recording all over the area.   Then the sacred hit me.  There is a spot in my home that I have never done yoga in before and it has turned out to be my sacred spot.  I have created sacred rituals in that space and time that I am not sure I will share with the world.  The rituals and movement, the prayers and breath are meant to heal me.    In my healing, I can share that with the world.  Who knew that absolute sacred would show up?  I didn't.  I was just so sad and scared that I needed to do something over the top to answer all that was going on. This is it for me....and for a few others. 

I am here for you, to pray for you, to dedicate sun salutations to you.   If you need me at any time, email me at myrealbodyoga@gmail.com.  You matter to me and I will be here for you, as we both reach for our true selves within the realm of connection. Namaste.

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Available on Amazon!
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This is my first time in a recording studio, I was sooo nervous!
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Day 12- the body is clearing, the emotions are now moving, dreams are getting closer

8/4/2019

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A wonderful couple who are my students gave this card to me.  This is the definition of success to me, that I am seen as a teacher who creates fun and inclusion.  This is why yoga has been my career and my passion for so long!  Thank you!


This series has been so important to me.  As I have been saying, I needed to knuckle into my life in a new and brave way.  This was as brave as I am right now, to move through my fears and into the unknown.  Tonight as my legs swelled to a painful level in the heat, I had every reason to not do the salutations. Except one, my body has come to crave the movement.  I know the more I move, the less I have problems with both my knees and leg swelling.   After the 108 tonight, my legs are still slightly swollen but feel so much better, stronger.

Another challenger moved in her 108 after being exhausted and with a migraine.  It is so amazing when we can take charge with love and humility of our bodies.  Both of us experienced a reason to not move today and both over came the reason.   ( I won't say excuse because some days it might be the right thing to do is to not move!)

I am also finding my grief of this past year's losses is full surface. Sadness that has been deep down is right up front but my yoga is putting me in front of people who love me and showing me that I need connection with other people.  The connection and my being more honest in my pain has begun to work it's magic in my heart. 

During my salutations, I pray.  I am praying for peace, for the shooting victims and their families, for focus on how to move forward and make a difference, on my housing situation, my future.   Wondering how God wants to use me and listening with every part of me, eager as a child at Christmas morning. 

Tonight, I expect to sleep well , to pray big prayers and wake up grateful again.  I am getting more grateful as this challenge moves ahead. 

May you be blessed in your sleep and until we see each other again. 

Much love and pray for peace.

This is a copy of the 108 that I am doing.
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Part of my prayers are that the soap business I have started creates enough income that I can qualify and get a house,  I want a place where I can hold workshops to help and love others more! Working with my life's work in both recovery and yoga, the focus is dedication and empowerment!
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Late Night on Day 11.....

8/3/2019

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If you have questions about the Challenge, 
write me here!  I promise, I will answer! ( Also you can contact me through the MyRealBodyoga Facebook Page!
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Day 10 thoughts on the 108 Sun Salutation in 30 Days Challenge!

8/2/2019

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Day 9- this was tough!

8/1/2019

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This will be a super short post.....tonight's sun salutations was very difficult.   It was hard to focus in  I think due to my headache.  My heart is tired, my head hurts, I didn't eat most of the day.  I came home to a hot house and a difficult interaction.

Every reason to not do the sun salutations.

In my past I would have just gone to bed. This challenge to me is sacred because I am reaching deep within to heal something I can't define. 

So off to my bedroom I went, and onto my mat.  Through all of the salutations I gave myself permission to stop at any time.  But momentum pulled me forward. I changed to count, 30 then record, 30 then record, ( now I am almost finished!!) 30 then record, ( can't stop now!!) 18 and DONE!

Sweat poured down my face, my heart beats faster, my breath deeper.  While my head still hurts , I am truly tired now.....time for bed.  ( and I have found that when I do my sun salutations before bed, I have no insomnia.)

So tonight no big links to my social media, no pictures, just gentle and time for bed.

May you reach for peace and allow peace to enter into all of your world with joy and hope.  I love you.

​Namaste.
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Days 7 and 8!

7/31/2019

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This is truly a life changing experience. actually more like life clearing out.  I am allowing the experience without judging the changes.   Does that make sense to you?  Stopping to judge the changes that are happening would stop the flow....the yoga that I am asking to change me. 

I am finding that during my sessions of 108 sun salutations I am exploring the NiYamas of :

Tapas- self discipline.  It has been challenging to keep my word to you and me to stay in this challenge for 30 days. Yet self discipline is something that I have been reaching for since I began in my journey in recovery.   As an addict, I was highly undisciplined in every way.  This journey is reaching within me spiritually and emotionally to gain a level of the discipline I have come to enjoy in many parts of my recovery.

Svadhyaya-self-study, inner exploration. Reaching deeper into who I am and how I make the decisions through my motivations.  The amount of salutations help me to move my ego to the side and find the lesson and prayers on the other side of ego. 

Ishvara Pranidhana- 
surrender.  At salutation 50, I find that my want to give up begins and I work to surrender to the process and the flow of my yoga.  Just as I am asking to move through the life with flow in this challenge, I am hoping to learn to surrender to the needs of my heart and body. 

Today a wonderful friend gave me the teaching. 


This year has been a major year of change for me.  I have had pretty extreme loss of people I love and lean on, changing in how I identify with my no longer having a child in school ( not quite an empty nester yet, they are working their way out), reaching for my dreams of a house and farm by creating soap and selling it.  A year of vulnerability willingly given and a year of it being forced on me.   A year of shifting sands.  My friend told me that there wasn't a problem with my program of recovery ( as I have been told by others in the rooms) but me learning to ingrate my new normal, having a human experience.  I am learning how my new normal doesn't have to be all sad and that the sad is meant to be integrated. 

As I have said many, many times, I need both yoga and my program of recovery to keep me moving on a healthy path, a healthy manner of living to which I will continue to be proud.

Working with the steps, the yamas, niyamas and yoga are the holding and being held that I need. This sun salutation challenge is growing me through this scary stage back into the grace that I want to define my life, the miracles that I need and have come to be able to see in the faces of my students and clients.


Now, let's talk about one more piece, the piece that is about you.  I have a few people who are doing some variation of the sun salutations at the 108 number.   Fantastic and to you I say please stay safe and listen to your body, no hurting you!  Remember yoga is about listening to your body, mind and spirit.

To my other dear ones who have been worried about starting the challenge, or have expressed feeling " not enough".  I love you.  Remember our rule, do what you can, not what you can't.  If you do one pose per day, then you are part of the challenge.  One of my students asked if she did her back stretches every day, would that be a part of the challenge.....YES!!!!!

Please, please look back at the niyamas that I listed above.  Can you create a 30 day practice that can help you to learn more in you about surrender? Self Study? Self Discipline?  Then you are as perfect as I see you.  

Please remember our yoga at My RealBodyoga is about community , love and acceptance. You are always my heart and enough, just as you are!

Thank you Lisa for purchasing my CD, Singing for the Soul!  Enjoy!  You can purchase this CD on Amazon too!
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This is a shot down memory lane.  These were the happiest days of my life, teaching at Wild Grace Arts!
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If ever I can be of help, help you design a yoga series that works for your special needs or to pray for and with you, please let me know. You deserve to be loved and seen!  Contact me here.
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Day 6 ...pure joy

7/29/2019

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This was one of the most wonderful Day 6's of any challenges that I have ever done.  I guess it's the yoga!

With my fibro, I have tried challenges in the past, always ended up in a fibro storm, me sick in bed for a week.  

This time has been different, I think because I am following what I tell my students, 

Do what you can, not what you can't
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Yoga and my program of recovery have taught me to reach for honesty at all costs.  I don't know that I always reach it every day, but I try.  Yoga taught me the best way was to learn honesty in my body.  I challenge both messages, my "I can" and my " I can't". 

With my 108 sun salutations, I could talk my self out of doing the work.  Yet I am in awe of the benefits, part of it is because I can literally manage the flow of the movement myself.  The other is that I can stop and take care of me as I need to. If I need to stop and massage my feet, I do that.  If I need a sip of water , I do that to.  This challenge isn't about bragging about how much I can damage my body.  This challenge for me is about how I can challenge my mind, soul and reach higher for my dreams. 

I am loving what is happening. At night, I am falling asleep and resting all night long.  My body feels warm, like my muscles are working. The sweat that runs down my face makes me feel strong.  The Savasana is truly heightened into the relaxation that my anxiety filled days need. 

This challenge is changing me, into more prayer, more compassion, more confidence and finally some sleep.  I can't wait for Day 7!  ( Want to join the challenge, click here!  There is nothing to buy, no emails to gather, I just want to spread and share hope with the world and recharge my own dreams!)

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    Sandra Kozlowski is the author of Building Blocks of Recovery  She is also a singing bowl musician with her CD , Singing for the Soul (  on Amazon.)
    Sandy is a chemical dependency counselor and a certified yoga instructor with additional certifications of Recovery Yoga, Curvy Yoga and Yoga for All.
    Her home yoga studio is at Firefly Yoga in Olympia , Washington. Sandy lives with two of her 6 children, one rescue dog, two cats and lots of fish!
    Sandy enjoys a life that is mosaic in nature and has begun creating products that will support a healthy and fun lifestyle. Please also check out the website 
    thehousethatsoapbuilt.com  to make your purchases of these beautiful handmade products!

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Sandra Kozlowski, CDP, CAAR, AAS, RHY 200
Curvy Yoga Certified, Y12SR Certified, Yoga for All Certified

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