The Heart of Yoga

Open your heart both on and off the mat. Invigorate your giving spirit with this heart opening asana – Setu bandhasana (bridge pose).

What are the benefits?
This pose opens the heart and stretches the chest, shoulders, and upper back. It also strengthens and energizes leg muscles, like the quadriceps and hamstrings. Setu bandhasana increases spine flexibility and stimulates the thyroid.

How do I get into the pose?
– Lie flat on your mat with your arms straight down by your sides, palms facing down.
– Bend your knees and plant your feet on the mat. Bring your heels as close to the bum as possible. Check the distance by seeing if you can reach your heels with your middle finger.
– Inhale and press your feet, arms, and palms actively into the floor and lift the bum off the floor slowly, moving your pelvis up toward the sky. The goal is for the thighs to be parallel with the floor.
– Exhale and shimmy your shoulders under your back, clasp the hands below your bum, and lengthen through the arms to help you stay on the top of your shoulders. This should open the heart more as well.
– Keep your thighs and feet parallel and the legs active.
– Lift your chin away from the chest, toward the sky, but keep the back of the neck long.
– Inhale and exhale here for about 1-2 minutes.
– To come out of the pose, exhale and roll the spine slowly down onto the mat.

The 2nd Annual TSF Gala

Join us October 16, 2008 from 7-9 PM at the Josephine Butler House to celebrate TSF’s growth in helping girls and women develop their inner voice through yoga, creativity, and leadership activities.

This year’s festivities include:

– A live acoustic set by Olivia Mancini of Washington Social Club
– The first annual TSF Awards for each of our key areas of yoga, creativity and leadership – nominate someone
– A wine reception, silent auction and more!

Tickets are $30 and are available:

– in person at Tranquil Space Dupont,
– in person at Tranquil Space Bethesda, and
– in person at Tranquil Space Arlington

Event details:

Date & Time:
October 16, 2008, 7:00 PM – 9:00PM

Josephine Butler House
2437 15th Street, NW
Washington, DC 20009

Directions to the The Josephine Butler House are available here. In addition, the house is a short walk from the U Street metro station, and from several bus lines; see the WMATA website for details. We can’t wait to share an evening of celebration with you!

Images from last year’s gala:

archived TSF news

archivesSeptember 13, 2008 – TSF Second Annual Gala details announced
TSF announced the details for its second annual gala to be held on October 16, 2008 at Josephine Butler House in Washington, DC. The gala, celebrating TSF’s growth will feature an acoustic solo set by Olivia Mancini of Washington Social Club, a wine reception, silent auction and the first annual TSF awards. Tickets are $30, available now online or in-person at Tranquil Space Yoga.

March 11, 2008 – Tranquil Space Foundation welcomes its newest board member
Brian Winterfeldt officially joined the TSF board at its March meeting. He is a highly respected intellectual property attorney and a longtime supporter of the Tranquil Space community. Read more about Brian here.

March 1, 2008 – TranquilTeens program a hit in Adams Morgan
Seven girls from For the Love of Children program in Adams Morgan joined TSF for a dose of yoga, creativity and leadership today. Highlights included a yogic circle of trees where the girls used their branches to steady themselves and assist their neighbors, a collaborative dialogue on leadership and – as one of our volunteers described – “a flurry of creative energy” during the creativity session.

February 27, 2008 – TSF Newsletter debuts
The first issue of the TSF newsletter hit email boxes today. Articles included submissions by TSF volunteers and highlighted the early success of the organization. Check out the current newsletter and sign up to receive the next newsletter on the home page.

October 11, 2007 – TSF gala a big success
TSF’s first annual gala was a rousing success. The wine reception and silent auction played host to 80 people from around the country in support of TSF’s core program, TranquilTeens.

September 1, 2007 – TSF gala details announced
TSF announced the details for its first annual gala to be held on October 11, 2007 at WVSA ARTs Connection in Washington, DC. The gala, celebrating TSF’s successful inaugural year will feature a wine reception, silent auction and raffle. Tickets are $30, available now online or in-person at Tranquil Space Yoga.

June 29, 2007 – TSF recognized by IRS as a public charity
The IRS officially recognized TSF as a 501(c)(3) public charity today. The determination allows TSF to offer federal tax deductibility to donations from individuals and businesses given since its founding and into the future. This marks an important step in establishing TSF as a leader in the community.

April 15, 2007 – TSF kicks off TranquilTeens pilots
TranquilTeens, TSF’s signature program, kicks off this month with pilots at B’nai Brith and Springbrook High School in Silver Spring, Maryland. TranquilTeens helps teenage girls build healthy bodies and strong self-esteem through a combination of beginner-level yoga, creative activities and leadership development.

image: clock (cc)