Diving into Tapas to Warm Our Souls and Bring Light Back Into the Winter Months
As we move farther away from the Winter Solstice, the days begin to lengthen, and many of us naturally start to crave warmth and renewal. This time of year always brings the third Niyama, Tapas, to mind.
Tapas refers to your inner fire—your passions, your drive, the things that light up your soul. In Sanskrit, Tapas means “to burn, purify, and heat.” It’s the energy that burns away what feels heavy or stagnant and opens space for transformation, self‑discipline, and growth.
Located in the Solar Plexus Chakra, Tapas can be thought of as the fire in your belly that propels you beyond your comfort zone and motivates you to pursue your goals with clarity and intention.
You can invite Tapas into your yoga practice by:
- Incorporating core‑strengthening movements,
- Embracing simplicity and intentionality in your flows, and
- Practicing breathwork such as Ujjayi or Kapalabhati (fire breath) to stoke inner heat.
- As we continue through the winter months, may Tapas warm your spirit, renew your focus, and guide you toward your own inspired transformation.
With Love and Light,
-All of us at Toula Yoga
Teacher Feature: Gretchen Meyer
Yoga found me after a low back surgery. I first came to the practice for physical reasons. I wanted to rebuild strength in a way that felt safe and supportive as my body healed. I decided to become a teacher when I noticed how deeply yoga was changing the way I moved through the world and how I related to my body. I felt a sense of appreciation and compassion for myself. I wanted to share that experience. Teaching became a way to create a space for others to feel supported, empowered, and at ease too. My mat has always been a place of listening and understanding. Some days it’s about strength, some days it’s about stillness, and some days it’s just about showing up. The older I get the more I see the power in mobility and longevity. One lesson that continues to guide me is that yoga isn’t about doing more, it’s about listening more. My teachers emphasized presence over perfection, and that philosophy shapes both my personal practice and the way I teach. I love teaching mindful, breath-centered classes that balance effort and ease. Whether the practice is slow or more dynamic, my focus is always about helping my students feel welcome, empowered, and safe. If you come to one of my classes, you can expect a welcoming, grounded space where you’re encouraged to listen to your body and move with intention.
My classes blend mindful movement, breath awareness, and moments of reflection. Options are offered, and rest is always respected and honored. Some of the most meaningful moments over the years, have been quiet ones, when a student shares that they felt safe, supported, or more at peace after class. Those moments remind me why yoga matters! There is no better feeling than seeing the transition from when a student enters the studio to the time they leave. I believe yoga is for every body and every season of life. I’m passionate about creating spaces where people feel safe, seen, and supported as they are, without pressure to perform or “get it right.” Yoga has taught me that presence is powerful, and healing happens through listening. It’s an honor to share this practice and to walk alongside others as they reconnect with themselves. You don’t need to be flexible, strong, or experienced, just be curious. Listen to your body, and remember that yoga is not about how it looks, but how it feels!
In my own personal practice, I’m drawn to practices that help me feel steady and supported, slow flow and restorative styles that emphasize awareness and nervous system regulation. When I’m not in the studio, I enjoy spending time in nature, camping, being on the water and moments of quiet. I enjoy spending time with my family, especially when they camp with me.
You can practice with Gretchen:
Mondays at 4:15pm and 6:00pm
Fridays at 4:30pm
Saturdays 9:30am
Protein Cookie Dough
This month’s recipe is a simple, sweet tooth fix that packs protein, is kid approved and is great for a make ahead snack that can be refrigerated for several days.
Ingredients:
1/2 cup full-fat Greek yogurt
2 tbsp nut butter
1 1/2 tbsp maple syrup
1/4 cup protein powder
1 cup oat flour
1/2 tsp vanilla extract
pinch of salt
3 tbsp mini chocolate chips
Ingredient Notes:
- Any form of nut butter works but cashew and almond work best
- Play with the protein powder flavors or stick with unflavored. (salted Carmel is a great choice!)
- Can be made DF with plant-based yogurt, DF chips and DF protein powder.
Directions:
- Whisk together the Greek yogurt, nut butter, maple syrup and vanilla until smooth
- Stir in protein powder, oat flour and salt
- Mix until cookie dough texture forms
- Add more oat flour if needed to thicken
- Stir in mini chocolate chips and taste to adjust sweetness
- Place in fridge for 15 minutes to get a firmer texture
Yogi Book Corner
Deborah Adele’s The Yamas & Niyamas: Exploring Yoga’s Ethical Practice
Tucked inside almost every yoga teacher’s bookshelf, you’ll likely find a marked, tabbed, and well‑loved copy of Deborah Adele’s The Yamas & Niyamas: Exploring Yoga’s Ethical Practice. You may have seen teachers read from it during class, or perhaps you already own your own copy. And if you’ve ever wondered how to deepen your practice—but aren’t quite ready to jump into a teacher training—this book is a beautiful place to begin.
Adele’s writing offers an accessible and meaningful look at the Eight Limbs of Yoga, exploring not only the spiritual foundations of the practice but also how these ancient teachings apply to our modern, busy, and stimulus‑filled world. Each
chapter ends with a self‑study section, inviting reflection and offering simple, grounded ways to live your yoga off the mat. One of the things I love most about this book is its flexibility—you can open it to any section and find insights that stand alone, relatable and relevant no matter where you are in your practice.
Upcoming Workshops, Retreats and Specialty Classes
Kundalini & Breathwork
Sunday, Feb 8th
10am-12:30pm
$50
In this powerful blend of teaching and practice we will explore:
• The Essence of Kundalini and why Masculine/Feminine Energetic Balance is most Important
• Energy Body Activation, Protection & Projection
• 4D Consciousness — the key to living from the energy body
• How to achieve Embodied Awareness
• Karma — why awakening invites challenge
• Alchemy — transforming adversity into growth
• Divine guidance — strengthening clarity, intuition, & inner voice
• Why cold therapy rapidly activates the energy body
• Connecting the dots: Chakras, Merkabah, Channels, Endocrine System, Hypothalamus & Vagus Nerve
• The resurgence of the ego — and how to avoid awakening pitfalls
Cacao Ceremony with Sound Journey and Breathwork
Sunday, Feb 8th
1-3pm
$45
This is an experience like no other, as it is designed to help you realize the infinite nature of who you are & your ability to thrive and heal.
This event will also include a Cacao Ceremony, a heart-opening stimulant used for thousands of years for awakening and self-healing. We only use premium Cacao and prepare it with the highest intention.
Wear comfortable clothes. Bring a yoga mat, journal and water bottle.
Hot 26 and 2 Training
Feb 21 and 22
10am-6pm both days
$199 for entire weekend
$299 to 15 hr continuing ed credit
10am-6pm both days
For teachers and students!
15 hr Continuing Ed option available
Somatic Yoga & Mindfulness for Kids is back!
6 week session $75
Or $20 drop in fee
-Mondays 5:30pm ages 13-16
Starts Feb 16
-Saturdays 9:30am ages 9-12
Starts Feb 21
(We are flexible on ages and siblings get 20 percent discount)
Toula Yoga presents Balance & Bliss Retreat
With Tammy & Andrea
Prairiewoods, Hiawatha, Iowa
April 24-26 2026
Details & sign up on website soon
Belize Bliss adventure retreat with Andrea
February 6-13, 2027
Mix of Mountain Resort
and private Beach on the
Caribbean Sea
Details & sign up on website soon
