NICOLE OHME

My dear Yogis and Yoginis,

It is a complex and multifaceted concept that has been contemplated by philosophers, scientists, and individuals across cultures and throughout history. Time is a fundamental aspect of our existence and shapes our experiences, actions, and understanding of the world.

The value and perception of time are deeply personal and subjective experiences. Time is considered valuable due to its finite nature and the opportunities it provides for personal growth, relationships, and the pursuit of goals.
The perception of time can vary depending on individual circumstances, cultural influences, and psychological factors. Understanding the value of time and being mindful of how we use it can lead to a more fulfilling and purposeful life.

~ ~ ~ ~ ~

As we were doing on Friday the three breaths in various asanas throughout my class, this whole concept about time perception came to my mind. Not holding it in every asana made it different for me. I became more mindful then when having the same amount of breaths in each pose.
After class it thought some more about it and how much it relates to our life in general. How do we deal with a fixed amount of time given to us?
One way is eyes closed and pushing through like me when I go to the dentist and minutes seem like hours. To calm my mind I look at the time spend on that chair in relation to a total of my lifetime, then it seems like nothing.
Another way is, to immerse oneself completely and where you don’t want it to end. This is me traveling, hiking or taking a dance class – time seems to stand still and the same time passes actually super fast.
Indifference is for sure also way.
Life becomes richer and more fulfilled, when we can see every breath we take is a gift and time becomes precious no matter what goes on us. Unfortunately, often we need to be shaken by a tragic incidence to start living life to the fullest.

This week’s classes will be a ” Three-Breaths-Shuffle”. What happens if we make a conscious decision to not pre-judge a pose before we enter it or to just love it anyways. Watching ourselves how we feel when we go into a pose, will determine how we will feel in it and come out of it.
That is one thing I love about yoga. You can practice these things on the mat and prepare yourself for daily life to be more active instead of reactive.

Monday 15.05.
Three Breath Shuffle
Flow

Wednesday 17.05.
Three Breath Shuffle
Flow

Thursday 18.05.
Open Theme
Yogis Choice

Friday 19.05.
Three Breath Shuffle
Slow Flow

So much to learn from each breath we take!

Love,

Nicole

My dear Yogis and Yoginis,

The action I see each week from all of you, paired with your wonderful intentions, is something hard to find and is priceless to me. It inspired me to write about it this week.

Generosity is the quality of being kind, understanding, and giving to others without expecting anything in return. It is an act of
selflessness and compassion that can bring happiness to both the giver and receiver.

The motives behind generosity can vary depending on the individual and their personal beliefs, values, and experiences. Some people may give out of a sense of obligation or guilt, while others may give to fulfill a moral or ethical duty. Some may give to gain recognition or praise, while others may give out of a desire to help others or make a positive impact on the world.
Ultimately, the true intention behind generosity should be to make a positive difference in the lives of others, regardless of the
individual’s motives. The act of giving, in and of itself, can bring joy and satisfaction to the giver, as well as the recipient, and can create a ripple effect of kindness and compassion in the world.

“When working with the body we found that intention is more important than any physical action you can take. What you think about when you work with the human body is what you get. If you are thinking about muscles and bones you will work on muscles and bones. If you think about fascia you will get fascia.

The mechanism responsible for this phenomenon originates within the brain and is known as the Reticular Activating System (RAS).

The body is intelligent and knows the intention of an action taken against it. Think of intention as the final result that all of the systems of the body are aligning too with the action.  If the intention is to work with muscles and stretch them, the body will focus on that exact action. If the intention is to release all of the restrictions so that the muscle can move freely,  then I’m working on fascia.”
~ Human Garage

Monday 01.05.
Place an Intention
Flow

Wednesday 03.05.
Intention on the Breath
Slow Flow

Thursday 04.05.
Open Theme
Yogis Choice

Friday 05.05.
Place an Intention
Flow

Monday 08.05.
Set your Intention
Blind Flow

Wednesday 10.05.
What is your aim today
Adding-on Flow

Thursday 11.05.
Open Theme
Yogis Choice

Friday 12.05.
What is your desire
Flow

I am touched by your kindness and generosity, and feel honored to be a part of this Global Yoga Community.

Love,

Nicole

My dear Yogis and Yoginis,

This week I would like to remind us of what our yoga practice can do for us and why we love it.

Yoga is a practice that has been around for thousands of years and has become increasingly popular over the years. Like everything that becomes mainstream a few things got lost along the way. One of the fundamental principles of yoga is the importance of a healthy body, mind, and spirit connection. This holistic approach to health and well-being is what separates yoga for me from other forms of fitness or exercise. Three aspects that are interconnected and interdependent.

Body
A healthy body is essential for a healthy mind and spirit. When we take care of our bodies through regular exercise, healthy eating habits, and adequate rest we are better equipped to manage stress and anxiety. The physical benefits of yoga are numerous, including improved flexibility, strength, balance, and circulation. Practicing regularly can also lower blood pressure and reduce the risk of chronic diseases like heart disease, diabetes, and obesity.

Mind
A healthy mind is equally important for overall well-being. Yoga helps to calm the mind and reduce stress, anxiety, and depression. With time we become more mindful and self-aware, which might lead to greater clarity, focus, and emotional stability. The practice of breathing techniques help to oxygenate the brain and improve cognitive function, enhancing memory and concentration.

Spirit
A healthy spirit connection is essential for a sense of purpose and fulfillment in life. Yoga encourages us to connect with our inner selves and cultivate a sense of gratitude, compassion, and self-love. We might acquire a deeper understanding of our place in the world, and a sense of connection to something greater than ourselves.

Overall, the importance of a healthy body, mind, and spirit connection cannot be overstated. By practicing yoga regularly, we can cultivate this connection and experience a greater sense of balance, harmony, and well-being in our lives. Incorporating yoga into your daily routine can help you achieve optimal health and wellness in all areas of your life.

“Yoga is like music: the rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.”
~ B.K.S. Iyengar

Monday 24.04.
What does it feel like
Flow

Wednesday 26.04.
Twist for bliss
Flow

Thursday 27.04.
Open Theme
Yogis Choice

Friday 28.04.
Hear your breath & calm the mind
Slow Flow

I love being with you on this journey together!

Love,

Nicole

My dear Yogis and Yoginis,

Are you a person that procrastinates things?
Coming up with thousand and one reasons not to do something or finding something “more important” to do instead?
Procrastination can be a significant obstacle in both our daily lives and our yoga practices.
A simple and good example is cleaning. I see things in and around the house and think – I need to do this soon or it would be good to do this. But then days or even more time goes by. Finally I give myself a kick and take care of this one thing. The magic happens ones I make the decision, because it leads me to more tasks that I do without an other thought. It is almost like it takes on a momentum. In the end I sit there with a smile on my face, because it feels good (and probably looks good as well 🙂 ). This sense of accomplishment brings an instant
gratification with it.
Maybe you are a person who loves cleaning then this won’t speak to you. I am sure you know of an other area in your life where you can find yourself delay to take action.

In yoga we can practice going over the hump when we decide to do our practice even if we don’t feel like it. Or by pushing ourselves to approach postures we, for whatever reason, don’t like to do. Never know, there might be a surprise like a new feeling or victory waiting on the other side.

It’s essential to understand that procrastination is a habit that can be broken. We often procrastinate because we are afraid of failure or
perfectionism, which can lead to self-doubt and anxiety. To overcome it, we must identify the root cause of it and work on changing our mindset.

One of the most effective ways to overcome procrastination is to set achievable goals. Then break them down into focusing on one task at a time, which can make the process less overwhelming and more
manageable.
Another useful technique is to establish a routine and stick to it.
Having a consistent routine can help us develop discipline, which will form a new habit for us.

The benefits of overcoming procrastination are numerous. Not only can it help us achieve our goals, but it can also reduce stress, boost self-esteem, and improve our overall well-being. This way we can create more time and space in our lives to pursue our passions and enjoy the things that matter most to us.

Monday 17.04.
Deep Breathing Habit
Slow Flow

Wednesday 19.04.
No Escape
Flow

Thursday 20.04.
Open Theme
Yogis Choice

Friday 21.04.
Step-by-Step
Flow

I am proud and honored that you do your yoga practice with me so regularly!

Love,

Nicole

My dear Yogis and Yoginis,

“Knowing how you actually want to feel is the most potent form of clarity.”
~ Danielle LaPorte

Spring is often associated with new beginnings and growth, making it a great time to evaluate our habits and make positive changes. Here are some tips I would like to share with you that are helpful to create new positive habits and let go of those that no longer serve you:

Identifying the habits you want to change:
Take some time to reflect on the habits you want to create in your life. Whether it’s exercising regularly, eating healthier, or practicing mindfulness, make a list of the habits that you want to focus on. Often it is easier to replace an old habit with a new one instead of trying to just eliminate that old one.

Starting small:
It can be overwhelming to try to change everything at once and you may give up. It’s important to start small when creating new habits. Focus on one habit at a time and break it down into small, manageable steps. For example, if you want to start exercising more, start by taking a 10-minute walk each day.

Making a plan:
Once you have identified the habits you want to change, make a plan for how you will do it. Set specific goals and create a timeline for when you want to achieve them. Make sure your goals are realistic and achievable.

Holding yourself accountable:
Find ways to hold yourself accountable for sticking to your new habits. It can be helpful to share your intention with someone to hold you
accountable for your new habits. Find a friend or family member who can support you and help you to stay on track. You can also use a
journal to keep yourself accountable.

Celebrating your progress:
It’s important to celebrate your successes along the way, no matter how small they may seem. Recognize the progress you have made and use it as motivation to continue moving forward.

Remembering that changing habits takes time and effort, but it is worth it in the end. Be patient with yourself and don’t give up if you experience setbacks along the way. With persistence and dedication, you can build new positive habits and let go of those that no longer serve you that you can create a happier and healthier life for yourself.

Monday 10.04.
Growing roots to flourish
Flow

Wednesday 12.04.
Radiating heart
Slow Flow

Thursday 13.04.
Open Theme
Yogis Choice

Friday 14.04.
All around the world
Flow

Is there something you would like to improve or change in your life?

Love,

Nicole

My dear Yogis and Yoginis,

This is the extension of what I shared on last weeks blog with you.
Going back to having live retreats has been a blessing over the last couple years with all the other restrictions for live teaching that had been out there.
Being able to teach in person is balm for the soul and I believe is more appreciated than ever. But I can also say the same for the opportunity to teach online classes and workshops that has connected people from different parts of the world that before would have been unthinkable. Feeling connected through the screen was for most of us a new
experience.

This trip has been the longest I have been taking to meet friends, teach and see clients since the pandemic. What a difference it makes to spend an extended period of time in the same space with my friends. Sharing thoughts and feelings, brainstorming and going for walks – simply spending together.
I am grateful for technology and how it made the world smaller, but even more that it can’t replace the power of meeting in person. The energy that is created and shared, the ability to hold hands, hug and bounce thoughts and ideas off an other is absolutely priceless. It feels more like “Back to the past” and not “Back to the future” 🙂

Wednesday 05.04.
Spring Cleaning
Flow

Thursday 06.04.
Open Theme
Yogis Choice

Friday 07.04.
Lightness on top
Slow Flow

Of course all this said and written by a “retro girl”!

Love,

Nicole

My dear Yogis and Yoginis,

We all have our moments and times where we get shaken, tested or beaten by life events. Having a strong supportive community is almost essential to make it through and coming out whole on the other end.
I for my part felt always weak and insufficient if I would share my
sorrow. This column from Paulo Coelho made me rethink.

“At the beginning of our lives and then again in old age, we need the help and care of others. Unfortunately, between these two stages of life, when we are strong and able to take care of ourselves, we neglect the value of caring and compassion. Where our very life begins and ends with need and compassion, wouldn’t it be better to live
compassion and love for others while we are strong and in full
possession of our powers?” These words come from the Dalai Lama.
In fact, it is very strange to see how much we often pride ourselves on our emotional independence. Of course, that’s not far off. We need them all our lives, but we’re “embarrassed” to admit it. We prefer to cry in the quiet little room. And when someone asks us for help, that person is considered weak. Unable to control his emotions. There is an unwritten rule that says “the world belongs to the strong” or “only the most capable win”. If that were the case, there would be no human beings, because we belong to a species that needs to be cared for for a very long time.
Researchers say that we are only capable of surviving on our own when we are more than nine years old, while it takes a giraffe six to nine months and a bee to become solitary in five minutes.
I know that I am, and always will be, dependent on others: my wife, my friends, my publishers. I even depend on my enemies for indirectly helping me to practice swordsmanship.

Of course, like every healthy person, I need times where I am on my own and think for myself. But I always ask myself: Have I isolated
myself too much? I can’t let this aloneness become an addiction.
Emotional independence gets us nowhere – only to us building a fortress with which to impress others.
However, emotional dependency is like a fire that we ignite. At first, relationships are difficult. Just like fire comes with smoke, which makes it harder to breathe and brings tears to the eyes when lit.
However, once it burns, the smoke dissipates, flames illuminate
everything around – spreading warmth, calm.
They might set off a spark that will burn us, but that’s what makes a relationship interesting, doesn’t it?

I started this column with a quote from a Nobel laureate. I will also end it with the words of Albert Schweitzer, the missionary and
physician who received the same award in 1952. “We all know about the sleeping sickness that is widespread in Central Africa. But we should know that there is a similar disease that attacks the soul – and which is very dangerous because it nestles unnoticed.
At the first sign of indifference and lack of enthusiasm for one’s own kind, one should pay attention! The only way to guard against this
disease is to understand that the soul suffers and truly suffers when we force it to live superficial. The soul loves beautiful, deep things.”
~ Paulo Coelho (Happinez Magazine)

Wednesday 22.03.
Deeper breath through side bending
Slow Flow

Thursday 23.03.
Open Theme
Yogis Choice

Friday 24.03.
Solid like a mountain
Flow

Monday 27.03.
Breathe space into your hips
Slow Flow

Wednesday 29.03.
Finding your flow
Flow

Thursday 30.03.
Open Theme
Yogis Choice

Friday 31.03.
Supple spine
Flow

I am grateful for being a part of our strong community!

Love,

Nicole

My dear Yogis and Yoginis,

I guess we have all been there where all the advise you would give to other people fails and the all the things that you know that will help don’t work. There is simply one thing left to do: Taking one breath at the time, finding beauty around you and let it sink in with a sense of gratitude and taking it day by day. Continuing this way till you feel
inspired to go new ways and have the strength try different things to move on to an other chapter of your life.
In those moments yoga and great (yoga) community can be very
helpful. In the comfort and safety of kind and like minded people your body and mind can relax to find and be open to new transitions or ways to get to different asanas. Becoming completely aware of a
transition with all it requires will set the tone for how you are
entering into the next asana. No need to explain how that transfers to life’s challenges and changes.

~ ~ ~ ~

I grew up with a song from church I really liked. It came back to my mind and even though I am not belonging to any religion anymore, I still love this song. It has become a little morning ritual for me to sing or read it to myself. I think it is easy to modify to suit everyones
believe.

“Thanks for this good morning,
Thank you for every new day.
Thank you for letting me cast all my worries on you.

Thanks for all good friends
Thank you, oh Lord, for everyone.
Thank you, even if I can forgive my greatest enemy.

Thank you for my job
Thank you for every little happiness.
Thank you for everything beautiful, bright and for the music.

Thank you for some sadness
Thanks for every good word.
Thank you that your hand wants to guide me in every place.

Thank you, your salvation knows no limits,
Thanks, I’ll stick to that.
Thank you, oh Lord, I want to thank you that I can thank you.”

I think this is a nice version of this song:
Danke für diesen guten Morgen

Monday 06.03.
Transitioning
Flow

Wednesday 08.03.
Open to find a new way
Flow

Thursday 09.03.
Open Theme
Yogis Choice

Friday 10.03.
Thank you
Slow Flow

Monday 13.03.
At peace with challenges
Flow

Thank you for being part of this beautiful yoga community!

Love,

Nicole

My dear Yogis and Yoginis,

There is an east german “Rock Song” from 1978 that came back to me these days and hit home. I would like to share the lyrics with you, but the translation doesn’t do the original really justice.

“Sometimes I walk my street without a gaze
Sometimes I wish I had my rocking horse back
Sometimes I’m without rest and peace
Sometimes I lock all the doors behind me

Sometimes I’m cold and sometimes I’m hot
Sometimes I don’t know what I know anymore
Sometimes I’m already tired in the morning
And then I seek comfort in a song

Over seven bridges you have to pass
Seven dark years to survive
Seven times you will be the ashes
But once also the bright light

Sometimes the clock of life seems to stand still
Sometimes you just seem to go in circles
Sometimes you get the painful urge of wanderlust
Sometimes you just sit still on a bench

Sometimes you reach for the whole world
Sometimes you think your lucky star is falling
Sometimes you take where you prefer to give
Sometimes you hate what you love

Over seven bridges you have to pass
Seven dark years to survive
Seven times you will be the ashes
But once also the bright light”
~ Karat (Peter Maffay)

Sometimes when you can’t find the words to express yourself, songs can do a better job for you.

This week we will explore different ways to get into our familiar asanas to open new doors and get new insight of the asanas, our body and ourselves.

Monday 27.02.
Off the beaten path
Slow Flow

Wednesday 01.03.
Off the beaten path
Flow

Thursday 03.03.
Open Theme
Yogis Choice

Friday 05.03.
Off the beaten path
Flow

Let’s explore and flow with an open mind to discover
new opportunities!

Love,

Nicole

My dear Yogis and Yoginis,

My fascination with the heart you all could already experience and hear about in my classes over the last years.
Trying to look at it through different eyes and approaches from BMC (Body-Mind Centering®), Gregg Braden to Dr. Joe Dispenza to
improve ones health and life. You may have heard of the
HeartMath® Institute that has done its research for the last 25 years.
I would like to share some of the insights with you and hope you find them helpful as well.

“Dare to connect with your heart. You will be lifting not only
yourself and those you love and care about, but also the world in which you live.”
~ Doc Childre, HeartMath Founder

THE INTELLIGENT HEART
For thousands of years, ancient cultures around the world (Mesopotamians, Egyptians, Babylonians, Chinese, Greeks and many others) regarded the heart as the source of intelligence and inner
guidance – today this is also confirmed by modern science.
New scientific findings support the thesis that the heart is a source of intelligence.
Today we know that the heart is an information processing center in the body that sends important signals to the brain and the rest of the body. It has a complex nervous system called the heart brain
and that communicates with the head brain. It creates a strong
electromagnetic field shaped by your own emotions.
The intelligence of the heart encompasses some of the highest core values that we have as human beings. Many of the highest quality
feelings we experience are connected to the heart. These include
feelings such as appreciation, caring, love, kindness, patience, and compassion. In addition, the heart is in contact with a deeper source of wisdom, with an intuitive knowing that is different from the normal logical and linear thought pattern.

“When we harness the heart’s true power and intelligence, it
transforms the way we think and feel, the way we see the world –
and our relationships, too.”
~ Howard Martin, HeartMath author and CEO

THE SCIENCE OF THE HEART
In recent years, neuroscientists have discovered something exciting. They discovered that the heart has its own independent nervous
system. The heart sends signals to the brain, the amygdala, the
emotional processing center, and the thalamus, which synchronizes our cortical functions, thereby stimulating the higher brain functions. Brain function is directly dependent on this information. The heart is an electrical organ that is by far the most potent source of rhythmic bioelectricity. This energy flows into every cell in the body. The heart produces enough electrical energy to create an electromagnetic field that encircles one’s body 360°, extending from the surface of the skin about a meter into space.

“Just as electricity has changed the outer world, one can learn to
harness the power and intelligence of the heart to transform our inner world.”
~ Howard Martin, HeartMath author and CEO

HEART – BRAIN COHERENCE
Coherence refers to the cooperative alignment between heart, mind and emotions. It is associated with better emotional balance, stability, better access to intuition and improved mental functions such as the ability to concentrate, mental clarity, holistic thinking, memory,
improved reaction times, coordination and much more.
Coherence can be measured using technology that senses the changes between heartbeats within the heartbeat pattern. This is defined as heart rate variability analysis. This is a measure of the natural changes in heart rhythm.
Stressful emotions create a chaotic pattern of heart rate variability: lower coherence. Persistent regenerative emotions create an even and orderly pattern that indicates higher coherence.
A coherent heart rhythm sends signals to the brain that activate our higher brain functions. We’re getting smarter. Practicing heart
coherence, even for just a few minutes, raises our vibration and allows the heart’s intuition to connect with our own behaviors, judgment and possibilities.

“We can not only measure the radiation of the magnetic field of our heart, but also that our nervous system is connected to it and
exchanges information. This means that there is a real energetic
communication that is always taking place between people.”
~ Rollin McCraty, Research Director, HearMath Institute

Monday 20.02.
Freeing stuck emotions
Happy Hip Flow

Wednesday 22.02.
Aligning from inside out
Slow Flow

Thursday 23.02.
Open Theme
Yogis Choice

Friday 24.02.
Moving from the pelvis
Flow

Let’s keep on sending kindness and love to humanity and this world!

Love,

Nicole