Make Your Own Space

Where ever you are, where ever you go, just carve it out of somewhere. Make that space for asana, pranayama and meditation. A baseball tournament put me on the road to Mobile, Alabama; this of course means finding a yoga studio that works with the tournament schedule or practice on my own. By the photo, you can tell I had to default to the later-which turned out to be bliss.

A breezy, sun dappled area combined with the bubbling water of the nearby hot tub made a great yoga space. I’m getting pretty good at turning inward and withdrawing from distractions (i.e. the sounds of traffic), by focusing on the water feature I was ‘in my zone’. I wasn’t bothered by anyone when I rolled out my mat due to the early hour of my practice, only a curious housekeeper peeking at me while she was cleaning the windows. 

It is so fabulous to practice outdoors, my gaze is directed to unique perspectives of nature. It’s is good way to help me off the mat and see different angles to a problem or challenge, or to be able to see a situation from someone else's chair. 

Even those pesky mosquitoes were in harmony with my practice, they didn’t  bite me once! What’s your favorite outdoor space?

Namasté

28 February 2012

Surfing the Vinyasa Wave

Yes, I told myself to not fixate on asana for a while and look deeper in the meaning and relationship of my yoga. But, I can’t help it...the Power Yoga at Bala Vinyasa Naples was mind blowing! Feeling the energy of the Bala tribe this morning just set my practice into motion and I hovered and floated through class. I realized that it is not very often that I get to practice at a Baptiste affiliate studio, so my time on the mat seemed more sacred. 

Paddle boarding the day before set my perspective and attitude in such a positive tilt. I only wish I was able to jump into the ocean every 10 minutes to wash the enormous amount of sweat off of my body, I was really getting nasty from lotions and moisturizers on my sunburned skin. Self, make a mental note to rinse off in the shower right before a HOT yoga class and things will flow smoother for yourself, ok?

Bala Vinyasa is about to open another location in Coral Gables, Florida, so here they go into my contact files--in case I happen to visit Miami or come back to Naples, a gal has to stay on top of things, you know? The vacation getaway is nearing it’s end and with it, the sadness of have to leave this little piece of paradise.

 It’s late in the evening, but I still have the Bala shatki pulsing through my body.

27 February 2012

Pada Bannnndha Baby!

Pada= foot

Bandha= lock 

Bandha is usually translated as a lock, it also implies a "binding" or "harness". To create this effect in the foot, stretch and lengthen the foot. Spread those toes, baby! Don’t forget to plug in the front of the heel, base of the little toe, and the base of the big toe.  These pressure placements help the arch to lift upward. If you visualize a suction cup, you kinda get an idea of the engagement of the feet. This Bandha is used in standing poses to increase stability, balance and a sense of grounding.

Don’t waste this tool-take it off the mat and have fun with it, i.e. experience life! The Pada Bandha was quite handy in my first try at SUP (stand up paddle boarding). Spending the afternoon of the Gulf of Mexico with me and my board was incredibly fun and relaxing. Paddling with a canoe paddle will give you an abdominal and upper body workout; staying on the board is where alignment principles and Pada Bandha come into play and challenge you even further. 

Once I found my ‘sea legs’ and Pada Bandha, the time on the water started to feel like time on the mat- it was all mine. Free from life’s distractions and responsibilities, the dipping of the paddle, the bright sun and smooth breeze soothed my soul. My breath started to match the flow of my strokes... it just felt familiar and friendly.

Living my yoga.

24 February 2012

My first day of our getaway long weekend started the night before with an unexpected round of food illness (or poisoning-I won’t be ordering the Jimmy John’s lettuce wrap tuna salad ever again.) When I woke up this morning, I felt like I had been drugged and then thrown in front of a bus. Along with a 32 ounce bottle of water, Pranayama (breathwork) kept me sane and calm as I boarded the plane. I sipped, snoozed and meditated my way through Atlanta; my focus: So Ham. 

So Ham in its English translation means “I am that”. It is such a breathy mantra to me, your body practically makes the sound ‘soooooo’ on the inhale and ‘huuummmmm’ on the exhale. This mantra keeps me on a peaceful, non-reactive course in a way that nothing else has in quite some time. There is no memory, image or other type of attachment to these two words to distract me in any way. 

I continued with my game plan all they way into Fort Myers Airport, the deep breaths helped soothe my aching ribs and the continual H2O IV drip of the water bottle slowly revived me.  I enjoyed a leisurely tour of Naples and a relaxing afternoon by the hotel pool...lots of Vitamin D!

Feeling well enough to consider dinner, the hubby and I had a spectacular meal at Sea Salt in Old Naples; fresh fish does not get any better and the eclectic recipes were stunning. I have to admit that the crowning moment to our first day on vacay was the universe’s cosmic display: Jupiter, Venus and a Cheshire Cat shaped moon. The universe does not disappoint, neither does South Florida.

So Ham

“With a sheepish smile, she took herself out”

Say that three times in a row...

Ready? sheepish smile, sheepish schmile, smeepish schmile!

Not too long ago, I was subbing for a fellow teacher who had come down with mono. I don’t mind subbing for other teachers, especially if I am already familiar with the facility and know some of the students. I have become more comfortable with subbing over the years, but still, the students have their reservations about a sub! I totally get it, I was the same way not too long ago. 

The students began to file into class wearing those ‘deer in the headlights’ expressions, and I quickly began to explain that the teacher was out ill, and that hopefully she would be back next week. One student replied, “Did you say she was sick?”  There were some surprised and puzzled looks in the crowd, “Yes, unfortunately, the teacher has mono”, I responded, “Please keep her in your thoughts and maybe send some healing energy her way”.  “Wow, I thought if you do all this yoga then you don’t get sick”, someone said. Somewhat surprised, I replied, “Well... it happens sometimes”.  I thought to myself, “We are all organic, we are all human, and we become ill once in a while”.

The pranayama practice was flowing along and we began to transition into some Asanas. The students were moving through half vinyasas as I walked the floor, I stopped for a moment and realized that I was not able to take them through any Sun Salutes. Earlier that day, I was working on handstands and tweaked my wrist. Plank and down dog would not be possible because I couldn’t do one fourth of my Pilates reformer class that afternoon. My wrist flat out hurt and I wasn’t going to push it for Pilates or for Asanas. As the students came to Samasthiti (equal standing), I addressed the class that  any new students should feel free to follow along with others through the sequence as I would continue to verbally cue. I explained a minor wrist setback would allow me to do only standing and non weight bearing floor postures in class that night. As you may have guessed, there were more surprised and puzzled looks.

I began to cue Sun Salute A and then interjected into my dialogue, “ We teachers, we become sick and we do get hurt... even injured by more advanced yoga postures” I kinda shrugged my shoulders and sheepishly smiled when saying this, I knocked myself off of any pedestal I may have been perched on and the response was heartwarming. By their expressions, smiles and giggles, I believe that the students who showed up that night were at peace with the idea that teachers are students also. We are one in community and in practice, and that there isn’t a need for teachers to be on a pedestal (at least that is my opinion). I do understand there is some yoga drama and politics; desiring to be upheld, idolized and popular, I personally don’t think it’s healthy or necessary, at times it may be dangerous. 

Hmmm, Samasthiti...equal standing indeed.

Details on the Detox

Notes from my 21 day detox:

Hot dang, I made it! I was really doubting that I would be able to stick out the Whole Living Magazine’s 21 day detox plan, but I am really proud of myself for getting through the first obstacle--you know, the  ‘withdrawals’. I had several friends and family check in with me to see how I was holding up, they were interested in hearing my observations and thoughts on what food groups or ‘vices’ I thought really were not good for all of us.  Below are some thoughts that I jotted down throughout the journey:

* A little weakness day 2 and really alert and really, really hungry

*Monster headache day three, like my skull is being crushed

*Monster headache when I woke up on day 4, had to take Advil. then much better...hmmm eyes don’t look so puffy

*Feeling like I am focusing better day 5 -- still weak but my mind wants my body to workout hard, and the bod just won’t respond 

*Day 6 Feel like I have lost power- but noticing something else that I wont’t comment on just yet

* Day 7 OMG its here, I know tomorrow I can eat fish and some scrambled tofu (never eaten scrambled tofu before). Lentils and beans are on the menu as well

During week two I am low on endurance for cardio work, so I scale back, but have to continue Pilates reformer work because the sessions are already paid for. In a word, I am chapped by this turn of events; I have been working since November to increase cardio endurance in order to enjoy more intense weekend recreational activities with biking and hiking.  By Friday, I decide not to extend any more energy on workouts(recreational or otherwise), I feel that I will likely injure myself or become sick. I spend the weekend performing a different kind of detox:  cleaning out and reorganizing bookshelves and closets. I am disappointed to report that I did not get to every closet in the house, but I’m glad that I made the effort. I am flat out whining for dark chocolate... every     single    day.

Week three really is taking a a positive turn, laying off for three days allowed my body to regain some power once again. I am able to go out to a “healthy” restaurant with my husband and devour an organic vegan salad without having to prepare it. Additionally, The Cosmic Coconut and Whole Foods were able to help me out a couple of times during this week for pressed juices and a lunch that fit my detox guidelines. I can only think of chocolate, it is the one thing my body still craves...I think it is fair to say  that I could possibly commit a capital crime if I were not able to eat chocolate for the rest of my life. 

Interesting happenings post detox:

I went to Starbucks to get a hot chocolate with hazelnut and my body basically showed that treat the door. Introducing coconut milk, Almond milk, and Soy milk into my eating plan has made me realize that I can find nutritious alternatives and use less cow’s milk. I tend to be lactose intolerant at this stage of my life, and the organic cow’s milk doesn’t seem to appease my body chemistry. Yep, I snuck into Baskin Robbins too, and also treated myself to Cakebread Sauvignon Blanc. I’ve had about 5 ounces of chicken (no other meat) since I started the detox, and I am not really missing it too much on a day to day basis. I really don’t miss breads, but I miss organic crackers. 

Finally, the thing I wouldn’t comment on during week one: I saw a difference in the texture and shine of my hair...so did my husband, who rarely notices stuff like that. My eyes are a lot brighter and skin is really even-toned. I attribute these changes to raw juicing and killing the added sugars, and I also believe that there isn’t really anything (potion or procedure short of botox or facelift) on the market to match the cosmetic results from juicing. Yes, the start up cost is expensive to juice, your grocery bill will likely go up 20-30%, but you will be healthier and look better. In my opinion, the elevated costs are a wash when you don’t have to buy as many cosmetics products, hair products and probably not be as sick- reducing medical costs.

I have two suggestions for anyone considering a detox plan:

1. Don’t start a detox if you are just recovering from an illness; I felt this situation may have made it harder  on my body.

2. Don’t do heavy workouts your first week on detox, take it easy and knit, read, draw or paint. 

The first week after the detox I gave in to a few of the indulgences, but the second week of post detox had me looking back to the healthier substitutions like Coconut milk, Almond mild, soy products, Cacao, kale and other less popular vegetables that tend to be super foods. It looks like I am giving up green tea, and will opt for teas with no caffeine. I didn’t realize how much I was consuming until I got on the detox plan.  I can’t go caffeine free every day of the month, gotta have that cacao or dark chocolate- I will be managing it better now that I realize how much my cognitive memory has improved. I think processed food, added sugars and caffeine could be the culprits in robbing our memory and critical thinking. 

We yogis are blessed with enhanced body awareness and pick up on subtle actions within us, this insight is such a valuable tool when taking on detoxes and food elimination diets. Take notes if you need to in order to identify any changes that may be related to the ingesting of particular foods. Take a chance and take the plunge! (but...maybe wait until after Valentine’s Day).

Who doesn’t love puppies......and yoga?

A dear, sweet student of mine showered me with such an adorable gift that I am compelled to share it with all of you...each month. You guessed it, it’s a yoga calendar with a twist: Puppy Poses!

Our puppy model for January is named Hoover and he is demonstrating Virabhadrasana II (Warrior 2). Hoover has such an adorable drishti (gaze) over his front paw! 

Puppy Notes about Vira II:

• Strengthens the arches, ankles knees and thighs
• Stretches the hips and shoulders
• Broadens the chest
• Increases lung capacity
• Lengthens spine
• Enhances muscular endurance
• Stimulates digestion

Could the reason it is named Warrior because it builds focus, develops willpower and stimulates the mind- what every strong Warrior needs in order to succeed?

The next time you do Virabhadrasana II, think of Hoover and let yourself smile from the inside out.

Namasté

Begin again.....from the beginning (part 1)

My Christmas holiday was great. I got to spend quality time with friends/couples that I have not seen in a while: one on one over dinner versus the hectic open house party. These dinners were so meaningful and intimate that I would not trade them for anything. Yes, the holidays were blissful... until I got sick. Not a major illness (for a time I thought it was an allergy based on my symptoms) but it turned out to be some kind of cold that refused to respond to any kind of medication or tonic. I was already nursing two guys on crutches (my son and husband--long story), so I guess it should not have been a surprise that I was running down.

The greater surprise came when I tried to keep a regular schedule of teaching, practicing, and working out. I was about halfway through the bug when I went back into the gym to work out and could barely drag myself around. I actually had a sort of epiphany and realized that there will be tens of thousands of people who are going to feel out of energy, lack inspiration, and basically suck wind as they try to create a new lifestyle and intentions for the New Year. This realization came as a surprise because I know that once I am in shape, those thoughts of the struggle and despair fade quickly as I begin to live in an upward spiral and I no longer breathe in that plane of existence...that downer, lifeless feeling that just sucks and drains you. As a result of this, I felt like I may be out of touch with new students coming into my yoga classes next week who are adding yet another layer of change into their lives. These students may be trying to get back into cardiovascular shape, incorporate a holistic lifestyle change (yoga) AND try to change their diet all at the same time. I have been feeling inept during these days of trying to get back into my groove physically and mentally, but I decided to hold fast to the thoughts and feelings to help me help others in the coming weeks of “New Year frenzy”. I also reminded myself that the older I get, the harder it may be to bounce back; if I have difficulty bouncing then many more walking into my class may face the same situation. 

It has been a blessing being a sickie during the holidays; there’s nothing that I would change. My intention for 2012 is to help current and new students feel healthier, happier, and more at peace, not fit into some pair of jeans, become a yoga rock star, or reach some number on a scale. I am not insinuating that was my intention in the past, I just need to say it out loud because so many people really need to hear it- and believe in it!

Om Shanti Om friends

Get your winter boost!

I just received my December issue of Whole Living magazine in the mail and I am excited with all of this month’s healthy eating articles. I suppose you can say that I went a tad bit overboard when I decided to ‘combine a few of the articles together’ to form a quick and healthy breakfast/snack. 

First Ingredient: 1 cup Blueberries

So much has been written about the power of dark berries (cherries, blackberries, raspberries, etc.)  and that they are powerful anthocyanins that prevent collagen breakdown --- call them super antioxidants. Load up on these babies.

Second Ingredient: 1/2 cup Walnuts

The only nut that contains a large amount of alpha-linolenic acid (ALA), an omega 3 that is an awesome ‘memory food’. It also contains a derivative of Vitamin E. They are loaded with protein and help fill you up, it’s a great snack food. 

Third Ingredient: 1 teaspoon Cinnamon

Go the extra mile and freshly grate your cinnamon, it is an absolute treat. A study in the American Journal of Clinical Nutrition found that a daily teaspoon of cinnamon can lower blood sugar levels-possibly helping control diabetes.

Fourth Ingredient: 1/2 teaspoon of Cocoa

Try purchasing an organic dark cocoa powder with 70% or higher natural cocoa. A powerful antioxidant, this food protects the skin from sun damage, something we still need to keep mind of in the winter months.  

To prepare:

Rinse blueberries and drain them. Chop or break apart walnuts so they will be a good bite size portion. In a small/medium bowl, blend the cinnamon and cocoa together. Pour walnuts in the bowl and then gently add the blueberries. Gently toss all of the ingredients together to coat and grab a spoon so you can enjoy and quick, yummy dish!

Girls Night Out At The Movies

Another great event going on in town is the biggest yoga party in Memphis, sponsored by LifeTime Fitness in Collierville. Grab some gal pals and head out to this festive event in the 'burbs on November 18th at 7pm. There is no admission fee, but donations will be accepted and presented to the Memphis Chapter of the Susan Komen Foundation.

Sometimes words are not enough ...or maybe they are too much. So, this week it is a photo blog instead! Peace

Thank You Give Yoga (Hannah and Leslie)

Bubble Bubble, NO Toil and Trouble with Yoga

I really couldn’t believe my eyes when I ran across this EOB statement from my father’s health care provider. Yep, promoting yoga to reduce anxiety, improve strength and flexibility, and increase your muscle tone and circulation...and a number to call! You see, I don’t get too many medical bills at my house because we are pretty darn healthy, so if yoga has been promoted on health insurance statements and bills, it is news to me.  I use old remedies, holistic solutions and a lot of preventive health measures to keep us out of the doctor's office. My family has called me the ‘witch doctor” on several occasions, and I will likely be dubbed ‘the witch doctor grandma” by any future in-laws. 

If this yogi witch could cast any spells, I would take my craft and head north, circling my broom over those folks ‘on the hill’ in D.C. If the government wants to provide healthcare to it’s citizens, let’s get this thing right! Transforming myself into a fly on the wall, I would buzz around the hearings, casting spells of holistic health enlightenment. For instance: Let’s give reductions in premiums to those who are pursuing healthy ways to live and pre-tax flexible spending accounts for gym memberships, yoga and pilates studios, etc. More importantly, alternative medicine should be covered as a primary care provider medical visit. 

Then I would concoct a special brew (disguised as a swanky craft brew) and distilled spirits (Tennessee moonshine with a witchy twist) and serve it up at a tony D.C. party where the guest list includes all the lobbyists and executives from big pharma. The cocktails would render them all mute -unable to speak out, bribe, vote, etc., against these revolutionary acts until they are passed. After all, they are the biggest losers in America becoming healthy, relaxed, and happy. It wouldn’t be fair to leave big pharma in an eternal state of silence (although, it would be quite nice to get rid of all those TV ads), so the spell would be broken when each of the lobbyists and executives attend their first yoga class.

Hmmm...if the plan works, I would take on the ‘market’. Anyone have the address for United Healthcare?

Happy Fall Y’all!

I have been a knittin'

I’ve been a Knittin’

Yes, it’s true. I have been a knittin’ and a stitchin’... a knittin’ a stitchin and a cinchin’. For two straight weeks this yogi has been fabricating and corset-ing my body in Stott Pilates Intensive Mat teacher training, using my rectus, obliques and TVA’s (and many more muscles). Pilates is better known for toning and beautifying the body, but the real benefit is the rehabilitating, strengthening, and mobilizing of the spine, pelvis, and shoulders.

It’s tough implementing the five basic principles of Stott Pilates! Most people do not understand what the true “neutral spine” is, so they often over-exaggerate the natural curve of the spine on the mat and place the lumbar spine in a precarious position. Additionally, most people do not understand the “imprint” position of the pelvic tilt- to keep the pubis slightly higher than the ASIS joints. Instead, a student may plant their entire back into the mat instead, which is a counter-productive position. Using core muscles to hold these two pelvic positions is a hardworking foundation; and you haven’t even added an exercise yet!

Although it sounds like this part of the teacher training took my breath away, it was instead the Anatomy requirements that caused the heavy labored sigh. During the six month training program, trainees have an Anatomy component that is 50% of the final exam. The other 50% of the certification is a practical where the trainee does a postural analysis on a ‘student,’ discussing health concerns and goals, then teaches this ‘student’ a class that will address their postural and joint deficiencies; all of this happens right on the spot! You have to pass both the written and the practical exam to become a Stott certified teacher. The depth of Anatomy proficiency in this program falls in line with an ACE personal trainer certification exam and somewhat near the ACSM personal trainer certification. It’s tough stuff! How do I know? I investigated the ACE program and still have the hundreds of study flashcards; I also reviewed one of the ACSM manuals… wow, I mean, wow. As you might guess, the inevitable question arose: how does this Pilates training compare to my 200-RYT program?

 This blog ties into a fabulous blog posted by @Teachasana on July 22, 2011 titled “What should I look for in a teacher training program?” In that article, Yoga Alliance Affiliated RYT programs and Non-Yoga RYT programs were discussed and the point was well made. Even YA certified programs do not provide an equal training experience. Each YTT may ‘present’ the required material, One YTT may give you a few cookies on the particular subject (Chakras, for example), while another YTT hands you an entire cookie jar’s worth of Chakra study- asking you to create a 30 minute guided mediation using the Chakras as your focus in order to complete that module of study. I have witnessed these inequalities when taking advanced teacher training workshops. While completing a Yin Yoga teacher training last winter, the learning curves from approximately 10 different YTT’s were reflected in the kinds of asana and anatomy questions that were asked...and the expressions on some of the participant’s faces. There is no judging whatsoever going on here because I have sat on that mat before and I remember the feeling, I’m just expressing my understanding that there are swings in the content of teacher training programs. It would be quite difficult for a YTT program to be able to give trainees all that they desire, given other variable such as  price, geographic location, and duration of class time. That being said, I’m old school and I feel that trainees should not come out of their programs feeling disadvantaged or unprepared, especially in the areas of asana or anatomy, you are working with people’s bodies!

You are correct if you conclude that I am of the opinion that my YTT did not meet the ‘inquiring minds want to know’ disposition of my own brain!  Disappointed? A little, but seriously, no hard feelings exist- remember this is my opinion. I have a sleuthing, CSI type of mind and have already received additional anatomy training through the Cooper Institute in Dallas, Texas, where I received a group fitness leadership certification. Every yoga teacher or potential yoga teacher is different and so is their intention and focus. You have to be honest with your intent so you can find a welcoming home in your teacher training program. Me? I want to bring students to equanimity and, in my mind, knowing the body and the brain on a more intimate level may help me on that path.

While tossing this thought around, a couple of my own teacher training questions came to mind. Will this teacher training:

Assist your students in functional fitness?

Yes, so many of us love Vinyasa, but it isn’t the end all of yoga-and many can’t keep up with the flow.  Who are you planning on teaching? Would an Iyengar or Hatha teacher training be a better fit to the audience you may be teaching, one that focuses more on alignment and deep holds of postures?

Assist your students in an emotional perspective?

If you already know that you may be working with a significant number of students who are in counseling, recovery, or chronically ill, the YTT that enlists therapist and counselors and allows significant focus on meditation, journaling, pranayama and mindfulness may be the YTT for you.

Another idea is to review the required and recommended reading list for your potential YTT. The book list may help you determine if it is a balanced training program.  A fellow teacher acquaintance confided in me that her required reading list was “Light on Yoga” and “The Power of Now”, that’s it...you have to decide if that is enough for you. The education doesn’t stop when you receive that certificate. After you have graduated, you will have to complete continuing education courses to remain in good standing.  Several of my fellow teacher peers have been branching out in their CE studies to enhance their mind/body awareness through classes and workshops like Tai Chi, Qigong, belly dancing, Sanskrit study, Pilates, Ayurveda, and even college Anatomy. They all sound pretty fascinating to me, especially the belly dancing!  

Enjoy the anatomy image, this blog is starting to cut into my study time… back to knittin’ and the books!