Tag Archives: yoga


The Kula Center Opens, Welcomes Everyone

One-stop shop for holistic medicine and wellness opens in New Albany

By Lisa Hornung | Photos by Christian Watson

New Albany now has its own one-stop shop

for holistic medicine and wellness in The Kula

Center, 802 E. Market St.

Kula – which means community, clan or tribe – is

a fitting name for the center, which creates a tribe

of businesses serving the New Albany community.

Owner Carrie Klaus has owned and operated

Inner Spring Yoga in New Albany and Jeffersonville

for five years, and now she and her husband Rob

have opened this new space.

The couple live just a few blocks from the center,

and when they were out walking one evening,

Rob said to Carrie, “That would be a great place

for a yoga studio.” The two wanted to buy a place

instead of renting so they could gain some equity.

They moved Inner Spring’s New Albany location

to the Kula Center and opened up the center to

other businesses in the holistic health industry.

Businesses in the center include Dailey Wellness

and Massage, which offers massage, reiki, cupping,

kinesio tape and more; Integrating Healthy Habits,

a nutrition coaching service; and the Sukhino

Float Center, which will offer floatation in saltwater

pods. Sukhino will open in June. Inner Spring Jeffersonville is still open at 335 Spring St.

The Kula Center came about because Carrie

Klaus wanted to create an opportunity for people

who are interested in health and wellness and

work in the same location. “We’ve all kind of

got that same energy and that same vibe, and

we’re all working toward that same goal with our

businesses at the Kula Center.”

Carrie Klaus is also running for the New Albany

Township Advisory Board. After the 2016 election,

she began to get more politically involved and

started paying attention to ways to be more active.

“This kind of fit me because what I would be able

to do on the advisory board is offer assistance to

our lower-income community members,” Carrie

Klaus said, “and that really ties in with the mission

of Inner Spring yoga and with the ultimate goal

of the Kula Center, which is to make sure that the

Kula Center is open and welcoming to everyone

in the community.”

Carrie Klaus has been a yoga instructor for 12

years and opened Inner Spring about five years

ago. She mentioned one day to her husband that

she might like to open her own place. “And my

husband is one of those great kind of husbands

who like to make dreams come true,” she said,

“and he came home one day and said I rented

you a space to open up a yoga studio.”

She ran the business for a couple of years while

homeschooling her children. Now their daughters,

ages 14 and 11, are in school, and she runs both

Inner Spring and the Kula Center. “He has a fulltime

job and two part-time jobs,” she said of Rob

Klaus, who manages all the finances and payroll

of the businesses on top of his full-time job.

Carrie Klaus said she wants the Kula Center to

be a hub where everyone can have their health

and wellness needs met.

“We do realize that cost can be an issue for

some people in taking advantage of some of those

health and wellness practices,” she said.

Health insurance doesn’t cover holistic and

preventive care, such as yoga and acupuncture.

So, visitors have to pay out of pocket.

“We realize that’s just not possible for some

people in our community,” said Carrie Klaus.

“So, our ultimate goal is for each person in our

community to be served in some way by us.”

For more information on the Kula Center and

its businesses, visit www.thekulacenter.com.


Editor’s Note | July 2017


Years ago, when I was editor of my college newspaper, an internationally-known author was scheduled to speak as part of a campus series of presentations from people who were considered icons in their respective fields.

The writer had been a hero of mine ever since my Grandpa and Grandma Bignall bought one of her books and gave it to me for one of my teenage birthdays. I devoured her words and sought more in story after story, poem after poem. What she wrote resonated with me, so the opportunity to see her in person made me both giddy and overwhelmed. I wanted so badly to thank her for making an impact on my life through her writing. In person, face to face.

I spent days contemplating what I would say and how I would say it, practicing in front of the mirror. Then, shortly before the big day, I learned the author required a physical barrier between her and the audience and absolutely would not entertain the idea of interacting with anyone. She would speak, collect her $20,000 and leave. I was crushed. In that moment, I learned a valuable lesson: Heroes are human, and humanness can be disappointing. But sometimes it isn’t.

Extol Art Director Adam Kleinert’s son, Eli, recently had a chance to meet one of his heroes in person. While Tim Tebow didn’t disappoint, some of the so-called fans who were in attendance did. You can read about Eli’s interaction with his hero on page 42. If you do, you’ll also understand why I think this 12-year-old should be considered a hero himself.

Power Walk 


When I assigned writer Steve Kaufman the story about WHAS11’s Whitney Harding, I knew she’d be a compelling feature. What I didn’t know was the depth of her story or how far she’s come to overcome so much. Whitney’s journey is a power walk through life that will leave you amazed and may ignite that fire you’ve been waiting to light.

Go Cards! 

I’m a Michigan native who became a University of Louisville fan in 2002 when I moved to this region. I remain a Cards fan and always will. That’s why despite it being my job, editing Zach McCrite’s column – The Final Say on the last page of this magazine – wasn’t easy (and by editing I mean reading, since Zach’s copy is usually perfect). Like many of my fellow fans, I’ll be happy when the cloud of negativity dissipates. Until then, I’m going to stay focused on the positive aspects – and there are many – like UofL baseball.

Jason’s Yoga Journey 


On Father’s Day, Jason Applegate – Extol’s Director of Advertising & Sales – received a few gifts from our daughter and an assignment from me (there are benefits to being both the editor and his wife): Try yoga for 30 days and report on the results. Jason took his first yoga class June 18 at Inner Spring Yoga with instructor Kim Hannan at the helm, but not before having his vitals taken in Kroger. When I asked him what the results showed, he looked at me and said, “I’m basically dead. Fat and dead.” Yikes.

You can follow Jason’s 30-day yoga journey on ExtolSports.com and on our Twitter, Instagram and Facebook accounts (@extolsports).

As always, thanks for picking us up.



Yoga for Climbers

By Jessica Malloy | Photos by Danny Alexander

Photos of Jessica Malloy taken at Climb Nulu, 1000 E. Market St. in Louisville 

Whether you’ve been climbing since the 70s or just started yesterday, there is something addictive about the ascent. It is a sport that calls upon muscles in the body you might not have known you had. A solid core, strong upper body, flexibility, and good footwork are key to being a competent climber.

Being a Yogi gives the athlete an edge when it comes to climbing. Body awareness learned on the mat translates well to a vertical plane. Yoga is more than stretching, and climbing is more than pull-ups; the two complement each other and fill in gaps. For example, climbing lacks pushing movements, whereas yoga uses mostly push muscle groups (think pectorals and triceps). In reverse, yoga lacks pulling movements while climbing relies heavily on pull muscle groups (think forearms and lats). Keeping the balance between push and pull muscles maintains posture and prevents long-term injury.

Lean, mobile, and functional muscles are important to conserving energy and climbing smart. The book Training for the New Alpinism: A Manual for the Climber as Athlete, by Scott Johnston and Steve House, says it best: “Climbers do not view strength gains as an end in themselves. We don’t get stronger just to be stronger. We gain strength so that we can climb longer, harder routes.”

Below is a list of five yoga poses that can be used to help your practice on the wall or prepare you for the first time you walk into a gym.


Crescent Lunge (Anjaneyasana) 

Begin standing. Step your right foot forward into a wide lunge. Lift your left heel high so it is ystacked over your left toes. Bend your right knee directly over your right ankle to stack your joints. Sink your hips to the floor and reach your arms up. Hold for 10-20 breaths. Modify by dropping left knee to floor. Repeat on other side.

Benefits: Stabilizes hips, quads, hip flexors,
and hamstrings.

Why: Strong quads and hips prevent “Elvis Leg.” Flexible and strong hip flexors and hamstrings allow for making high steps and reachy leg moves.

Goddess (Utkata Konasana) 

y2From Crescent Lunge, pivot both feet so they are parallel. Take a wide squat and sit low so hips are level with knees. Press your hips forward and knees back. Hold for 10 to 20 breaths. To add more, lift both heels off your mat. Hold for 5 to 10 breaths.

Benefits: Opens hips, legs, chest. Strengthens legs, calves, knees.

Why: Strong calves and quads help straighten the leg from a bent position. Stronger legs help conserve upper body energy. Flexible and open hips help keep climber’s center of gravity on the wall.

Chair Pose with Heel Lifts

Begin from standing. Set your feet hip-width apart. Bring hips down low like you are about to sity3 in a chair. Reach your arms up. Tuck your tailbone down and in. Draw your belly in and up. Hold for 10 to 20 breaths. To add more, life both heels off your mat and bring hips lower. Hold 5 to 10 breaths.

Benefits: Strengthens glutes and quads. Chair with heel-lifts strengthen ankles, calves, and feet.

Why: Helps with heels hooks, precise foot placement, high steps, and balancing on small holds. Helps legs have endurance for longer sport climbs and stemming moves.

Dolphin Pose (Ardha Pincha Mayurasana) 

This pose is a forearm variation of “Downward Facing Dog” (Adho Mukha Svanasana).

y4Begin in forearm plank. Walk your feet in and lift your hips up and back to create an upside-down V. Create space in your shoulders by pressing your forearms down firmly into your mat. Draw your belly button in and up. Soften your knees. Hold for 10-20 breaths.

Benefits: Strengthens arms, shoulder girdle, core.

Why: Climbing with a strong core helps conserve energy and helps keep hips in line with the chest when climbing overhangs. This also stabilizes and isolates the shoulders, and is a strong alternative to Down Dog that gives sensitive hands and wrists a break.

Gorilla (Padahastasana) 

Begin from standing. Set feet hip-width distance. Fold forward. Slide hands underneath feet with palms facing up. Bend your knees as much as needed. Bring hands all the way under youry5 feet so your toes touch your wrist creases. Tilt sits bones up toward the ceiling. To add more, shift your weight into the balls of your feet so you are standing on your hands.

Benefits: Flexible leg muscles help endurance on slab and face climbs. Stretches wrists, forearms, and upper back.

Why: Wrists, forearms, and hands often get worked in climbing. This is a counter-pose for forearm flexors. This also stretches hamstrings and upper back to relieve any tightness. Perfect post-climb stretch.

Interested in climbing or yoga? Try these great places in Kentuckiana:

Climb Nulu, Louisville’s newest bouldering gym. They also have a growing yoga program and yoga studio with various teachers. Climb Nulu, 1000 E. Market St. in Louisville
www.climbnulu.com | 502.540.0072

Inner Spring Yoga, which offers instruction in Hatha, Yin, and Vinyasa for all levels and abilities, as well as an incredible yoga community. Inner Spring Yoga, 137 E. Market St. in New Albany and 335 Spring St. in Jeffersonville | www.isyoga. me | 812.207.2070 (New Albany) and 812.207.2070 (Jeffersonville)

Hoosier Heights, the older sister to Climb Nulu, based in Bloomington. Find quality yoga classes here as well. (There is also a location in Carmel). 5100 S. Rogers St. in Bloomington
www.hoosierheights.com | 812.824.6414 502

Power Yoga, where you can meet a thriving yoga community and incorporate a strong and addictive practice to your off days. 502 Power Yoga, 2210 Dundee Road in Louisville www.502poweryoga.com| 502.208.1012


Carrie Klaus: Inner Spring Yoga Owner/Director/Instructor

We live in a world that often seems filled with doom ‘n’ gloom and the unknown. How can we keep from being overwhelmed and overstressed? 

If 2016 left you feeling stressed, scared, and a little out of sorts, rest assured that you are not alone. After nearly two years of a contentious battle for the White House, a humanitarian crisis in Syria, mass shootings, hate crimes and more here at home, it’s difficult not to feel confused and stressed about the world we are living in. Chronic stress and worry can zap us of our health and our happiness. In fact, chronic stress is responsible for a multitude of health-related problems, including anxiety, depression, headache, heart disease, weight gain and more. So, how can we begin to find inner peace during this time of unrest?

As a yoga practitioner and yoga teacher, I always turn to the ancient philosophy found in The Yoga Sutras of Patanajali. Compiled sometime between 100 BCE and 100 CE, The Yoga Sutras contain the wisdom of yoga beyond the physical postures that we, in the West, most often associate with yoga. The Yoga Sutras have helped me better understand my own mind and offered practical advice for how to keep my mind focused, calm and elevated. One piece of this practical advice offered is, “When disturbed by negative thoughts, opposite ones should be thought of.” In yoga, we call this practice pratipaksa bhåvanam. Such simple and profound advice, but not always easy to put into practice. If you are like me, you know that it’s easy to get trapped in your own darkness some days. How are we to put this simple advice i n to action?

I have found that the key to pratipaksa bhavanam is mindfulness. Learn to pay attention to your body and breath cues. Find a few minutes each day to sit in a comfortable, quiet space and just breathe. As you are breathing, notice that slowing your breath relaxes your body and quiets your mind. Over time you will learn to connect with this relaxed physical state. When your body and breath become tense from a heightened stress response you will be able to more easily return to this calm inner peace.

Create a positive atmosphere around yourself. Find a community, like the one we’ve created at Inner Spring Yoga, that uplifts and supports you to help keep you grounded. Surround yourself with inspiring books, a clean and calm environment, and as much time outdoors in nature as you can. Sometimes all it takes to break out of a negative cycle is a deep breath of fresh air.

My final piece of advice is to find a way to affect positive change in your world. Instead of being stressed out by what you are against, figure out what you stand for and work to make that a reality. In the spirit of pratipaksa bhavanam, if you don’t like the way something in your world is, view it in terms of how you’d like it to be and work to make it so.