The Niyamas

Patanjali, in his Yoga Sutras, sets forth 8 limbs to follow on the path to "Kingly" Yoga practice.  Yes, dear readers, it's a "path", which means there are lots of things to observe along your journey.  And, if you're the impatient type, I hate to break it to you, the journey never ends.  Each step you take creates another foot on the path.
For the last 5 weeks, I have been "restraining" myself.  That's what the Yamas (see lower left arm on the diagram) are all about - restraint.  The world comes at you from all directions on your journey, and you need to restrain yourself:  don't harm, don't lie, don't steal, don't lust, and don't hoard.  For the next 5 weeks, I'm going to be "observing" myself, as dictated by the Niyamas (see 2nd lower left arm on the diagram).
First up?  Saucha.  Cleanliness, purity.  Well, I took a bath each day this week, so I'm off to a good start!  If only it were so simple.  No one said the journey would be easy...

"Niyama consists of purity, contentment, accepting but not causing pain, study of spiritual books, and worship of God" - Patanjali, Yoga Sutra 2.32

A lot can happen in a week, especially when not much "happens".  We live in an area that has been hit hard by Hurricane Sandy.  I went back and re-read my last blog post and so many things about it seem frivolous in light of the week we all just experienced.  Who cares about yoga pants, board games, and foot massages when homes are destroyed, lives are lost, and productivity grinds to a halt.  Yes, I was advocating "slowing it down", but I didn't mean for it to STOP.  My usual productivity stopped, so not much "happened", but I feel like so much is different this week from my Pollyanna attitude of last week.

One of many fallen trees has ripped down
power lines, blocked sidewalk,
obstructed road

Yes, a lot happened.  This is the first time I've sat in front of a computer in a week.  All of my "news" has been local - obtained from the Facebook feed on my phone.  Yes, I know, first world problems, but I truthfully kept it all in perspective, and didn't complain - or at least tried not to.  I was "inconvenienced" by Hurricane Sandy. Our house came away relatively unscathed.  A few branches fell, our home had no structural damage (as we have been able yet to determine), and we have a gas hot water heater with a gas pilot.  While we lost electricity, we had hot water at home and could shower.  A mere block away, families lost half of their homes because massive trees fell and crushed them.  Given that, I'd say me without a computer is a mere inconvenience.

We had lots of candles on-hand, so dinnertime was "romantic".  Well, those dinners we actually ate at home were candle-lit, because we were so fortunate to have wonderful friends who opened their homes to us for meals, device-charging, and warmth.  We only ate evening meals at our house twice throughout the 5 days we were without power.  One friend lent us a camping lantern, and that's when my "pioneering" instincts kicked in.  On our walks home, I would tell the boys to gather downed sticks and branches for fireplace kindling.  My husband, who never camped a day in his life (putting up a tent in February with your fraternity brothers, building a huge bonfire, and getting completely drunk until you pass out in front of said fire doesn't count as "camping") wondered, "What the heck is that crazy broad up to now?"  We used matches to light the burners on our gas stove so we could cook up food before it went bad.  Luckily, our fridge wasn't overflowing with food, so this was manageable.  We monitored the freezer contents, and as something thawed out on it's own, we figured out what we could make with it, and ate it.  If someone invited us for dinner, we brought whatever was thawed.  It was turkey burgers one night, beef another night, shrimp a third night - we didn't fare too badly.  We also have eaten more meat than I've eaten in many weeks, so I feel like I've actually been overindulgent.  Let's not even mention the mounds of Hallowe'en candy I've eaten.

A home (and 2 cars) crushed by fallen trees.

So, within a week, my mindset has completely shifted.  Instead of wondering how many emails I'll send in a day, when I'll be able to browse the internet for more yoga pants, when I'll be able to hit the gym, what night I'll be able to catch up on my DVR, I needed to wonder about other things.  With electricity removed from my life, I had to wonder about how long I could go without doing laundry and how I could work out the logistics once it was time to do laundry.  I had to plan out when and what path to walk home from friends' houses because without streetlights to guide us, it was really unsafe.  There was no "work" for a week, but before people think it was a vacation, it was anything BUT.  I may not have created lessons, graded papers, or interacted with students, but I certainly worked: keeping in touch with friends via text messages, updating my family who were unable to reach us by landline, reading info feeds on Facebook that reported news of damage cleanup around our area, not to mention the fact that everything takes twice as long when you don't have electricity.  By the end of the day, I was more exhausted than I usually am after a full day of work.  I'm sure the emotional toll had an effect, but I slept soundly for 8 hours a night (maybe it was SO cold in our house that my body went into hibernation mode.)

In the past week, you could say "nothing happened" in the sense that I wasn't productive my usual way, but a lot happened, including surviving a hurricane and changing my perspective.  I'm so grateful for the small losses we had to help us notice and appreciate the bigger picture.

Thank you for reading.
Namaste. 

It's here...

As the sun sets,
so must another summer
(Mexico '10)

Well, dear readers, the first day of school is here.  I was up at a very unreasonable hour, and decided to open my day with some sun salutations that turned into some chest-openers that eventually wound up being a challenging Vasisthasana.  I feel great, and figured I'd take a quick moment to blog before the kids wake up and I have to start yelling at them to get clothes on and out the door.

This is a transitional day for most people I know - the day you send your children back to school, or the day you, yourself, head back to work.  You see, most people I know are parents of young children and/or teachers.  This is a time of parinama, or change.  Various people look forward to it for various reasons.  Some parents count down the hours because their kids have been driving them nuts (especially when the day before school starts is overcast and not exactly ripe for playing outside of the house!): summer is over, and it's time to get back to a routine.  But when you think about it, perhaps the frustration everyone is feeling at the end of summer is a manifestation of the anticipation of change.

Parinama can be stressful for a lot of people.  You're switching gears, you don't know what to expect as the change happens, you're a little unsure, even fearful.  It may take some people longer than others to adjust to this change, and depending on how negatively you and your system are affected by the changes taking place, you may feel like you're suffering.

By quieting your mind and trying to look at things more clearly, you may be able to ease that suffering, and that's where yoga comes in.  My few moments on the mat this morning (hardwood floor, actually - my mat was downstairs and I wasn't coordinated enough to stumble downstairs in the dark to get it) really helped to not only set my intention for the day, but helped me to connect with the inner "me".  Perhaps this will help me feel centered and grounded at I approach this day of Parinama, perhaps it will only last long enough for me to get my kids off to school.  That is what yoga practice is all about.  You keep returning to it, practicing, until you get it right.  You may never get it right - in fact, you will always face parinama, sure as the seasons change, so there is always a need to practice.

September is National Yoga Month, so what better time to start your practice - even if only to help ready you for all that change that's fast approaching!  See you on the mat! (oh, and ps - it's exactly ONE WEEK before I start my teacher training program.  soexcited!)

"Prevent the suffering that is yet to come" - Patanjali's Yoga Sutra II.16

Why is it....

....that my lovely children, who rarely remember to flush the toilet, suddenly choose to "remember" to flush when I'm in the shower, causing scalding hot water to rain down on me?

Why is it that when I have 15 minutes to pick up my son from camp I make it there in 5 minutes and have to listen to his protest the whole way home? ( "Why did you have to pick me up early?  I'm always the first to leave!!")  That said, if I have 10 minutes to pick up my son from camp, I get stuck behind someone driving a Buick LeSabre who takes the 30 mph speed limit so seriously that they actually drive 25 mph and wouldn't ever dream of speeding up at a yellow light (we hit every red on the way) so I end up being 10 minutes late and have to listen to his protest the whole way home? ("Why were you so late today?  I was so lonely sitting there by myself!")

Why is it that I realize that I'm running low on milk and keep forgetting to pick it up each of the 3 times I run out to the store and when I finally get around to using the milk, I find that I'm 1/2 cup short for the recipe? (and by the way, why am I so disorganized these days that I can't get through the week without going grocery shopping 3 times?  During the school year I plan the menu/ make the list on Saturday and I shop on Sunday.  That's IT).

Why is it that a cloudy morning causes me to choose to slather on SPF 15, but by the time I'm out and about (with no backup sunscreen), the sun makes its appearance and stays out, full force so I get a bit of a sunburn - the day before my dermatologist screening?

I know, I know, these situations happen to any and all of us.  That doesn't make it any less frustrating when it happens to me.  Rather than whinging, I suppose I'd better get to my point and explain what this has to do with yoga.  Murphy's law says that "Anything that can go wrong, WILL go wrong".  These aren't necessarily  Murphy's Law situations.  The pessimistic icon is actually providing encouragement for the rest of us to plan ahead in the event of a less-than ideal outcome.  No, my situations all seem to be a product of bad timing.

Yoga teaches us many things, one of which is patience.  Anyone would do well to practice a little patience when "bad timing" situations arise.  Breathing deep can help you relax a bit and maybe, just maybe, try and see some good in the situation.  Patience can help you realize those positives among the negatives a little more readily.

You see, I can take advantage of the "extra steam" to add a spa-like, pore-opening experience to my shower.  I can be grateful for the LeSabre driver for holding me up so that maybe I missed a situation that might have caused a mishap or even an accident further up the road.  I can be grateful for the opportunity to "experiment" in the kitchen or substitute a lighter alternative (although I must note you can't get much lighter than skim milk) in my crepes.
And what to do about that sunburn?  I suppose I should take a cue from the dermatologist and just slather SPF 30 everyday, regardless of cloud cover.

Whatever the situation, try even one deep breath to help you manage the negative outcomes and turn your lemons into lemonade.

We can all waste a great deal of energy on negativity.  Instead repeating the mantra "Happiness is what happens" can help you feel more accepting of the here and now. - Liz Lark in "1001 Pearls of Yoga Wisdom"

Balancing in the dark...

An interesting thing happened on the mat yesterday.  Now that school is out and I have a short respite from shuffling my children around after school, I have more time to take yoga classes at the gym (where there's childcare for said children). I was taking Josh's Thursday afternoon session, which started off boringly similar to his Wednesday morning session: lying flat on the mat, breathing in and out for the first 5 minutes of class.  As he usually does, Josh redeemed himself by mixing it up a bit, although it did take a while to get to the stuff that usually gets your heart rate up.  (This is what happened on Wednesday - after a long, slow warm up, we were doing plank to chaturanga to plank again, which is basically a hard-core military push up.  Trust me, it is  h-a-r-d.).  Thursday's class transitioned into some abdominal work - not as hard as the Wednesday arm work, but enough to make you feel it where it counts.  By the time we transitioned into the standing postures, I guessed that this would be a more introspective practice, and that's just where Josh went with it.
Sometimes, all you're meant to do in a yoga practice is "notice" things.  Notice the way your body responds to certain postures;  notice which postures force your mind to wander, and which bring attention back to your center.  When the flow of the class moved on to Tree pose, I knew that's what this practice was about, and I was determined to "notice" how my body responded to Tree.  The class was guided to stand firmly on the left leg, and bring the heel of the right foot to touch the left ankle.  This is called a "grounded tree", and with your right foot acting like a little kickstand, it isn't generally that challenging to balance.  BUT, Josh asked us to flutter our eyes closed - and I lost it (balance, that is!).
This simple action of removing visual cues really challenged my sense of balance.  I was surprised at how much I wobbled around, how much I was forced to engage my core to stand still, how I was so tempted to peek an eye open.  Following this, we opened our eyes and put ourselves into regular tree, with the right foot coming up the left leg as far as is comfortable.  We kept our eyes open this time, and I found this usually very challenging posture to be quite a bit easier compared to the eyes-closed-kickstand tree!
We repeated the pose on the other side, but this time I knew what to expect.  I changed my drishti (focus of gaze), just to see if I would notice any differences.  Wouldn't you know it, I did!  The first time around, my focus was on a spot on the horizon (well, the place where the wall meets the ceiling, as we were indoors) - I was looking out into the future.  I didn't know what was coming, figuratively and literally, so when our eyes fluttered closed, I was unstable, unsteady, wobbly.  The second time around, I purposely focused instead on the tip of my nose.  This time, I was looking at the present - where I stood at that moment in time.  I knew where I was, I knew what I was doing, and I wasn't nearly as imbalanced.
How did this speak to me?  It brought awareness that whenever I feel imbalanced, it may be better to shift focus - instead of worrying about what's coming next, think instead about the here and now.  Focus on where I am and what my purpose is, and I'll have a much better foundation (in practice AND in life).

Either that, or I just have better balance on my right leg!

"It's not what you look at that matters, it's what you see." - Henry David Thoreau

Would ya quit staring?

I have been casually reading a book on yoga:  The Spirit and Practice of Moving Into Stillness by Erich Schiffman.  It was recommended to me by a yoga teacher, who thought I might enjoy it as I continue on my yoga journey.  I picked up the book, figuring it would be an easy read, but it's turning out to be some heavy, philosophical stuff.  It's anything but "light"...I've been dipping in and out of the text for about 3 weeks now, and I'm only on page 33 (the book has 300+ pages!).  The Introduction covers the author's personal path to finding yoga, and the first part of the book goes into your core of goodness and why yoga should be a part of your life.  This is the part that I'm in the middle of covering, and I've paused on a short section called "Eye Contact During the Day".

Schiffman is explaining something he calls the "Third Dimension" of yoga - one where you've recognized the truth within, and are ready to seek it out in others.  Since you've recognized the truth within yourself, seeing the truth in others allows you to see bits of yourself in them, reinforcing the yogic idea that we are all part of the same energy/fiber/fabric/existence.  He concludes with several "exercises designed to actualize all of this".  One of them is this concept of Eye Contact During the Day.

Basically, Schiffman is recommending you to make eye contact with others, his words: "Practice looking in the eyes of others...be interested in 'going in there' and seeing them."  Hmmmm....how exactly is this accomplished without freaking people out?  Especially when he commands: "Let them see you seeing them". This was the line that got me.  I mean, to close friends and acquaintances, I suppose I would be able to explain that I'm practicing this "gazing" mediation, and they might understand.  Most might wonder if I was experimenting with Jedi Mind Tricks, and promptly bump me down a few notches on the scale of "people you want to spend more time with".  As I run out of friends to do this with, I'll have to move down the line to acquaintances...  Now, acquaintances don't really know much more about me than my name and perhaps some mutual interests, but they probably won't want to know ANY more about me once they see me going "back and forth (from eye to eye) until you find them and then beam in on them"!


What is it about eye contact that makes people uneasy?  Is it the fact that our eyes are like windows into our soul; a place where you cannot hide your true emotions, try as you might?  I'm willing to go out on a short limb here and say yes.  How many times have you said hi to someone, and their mouth smiles back, says hi, but their eyes do not? (I'm not talking about Botox, here)  Why are we so afraid of letting people see how we really feel?  I think this is what the passage in the book is getting at - being honest with yourself allows you to be honest with others, and in turn, prepare you to receive honesty from them.

Making eye contact for the sake of honesty does seem important...but not to the point of being invasive.  I'll admit that I have quite a few insecurities, but I am working hard to free myself from them.  I am finding that it is not that easy.  I'm starting with being more friendly - and this is proving to be a challenge, especially when people I am trying to be friendly with aren't being friendly in return.  This generates more insecurities in me (why didn't that person say hi back to me?  why aren't people including me?  am I not fun to be around?  am I annoying?  maybe I'm un-cool.  did I say something stupid or offensive?)  I've gotta get over it.  There are a million reasons why people aren't friendly - maybe they're shy, maybe they are distracted, maybe they have no social skills, or they're just rude.  It's not up to me to figure out why.  I have to surrender the insecurities and just be "ME".  Without using Jedi Mind Tricks on people, so don't worry.  I plan to give this eye contact thing a try, but not to the point where I'm invading people's emotions or seeing things that they don't want me to see.  Just a brief gaze into those windows will send a loud enough message that I care about what someone is saying to me, and I value the time spent interacting together.  No staring or "beaming in" necessary.

You're being in the same world together, acknowledging one another's existence. - E. Schiffman, 1996

Can't stop thinking about this.

Get ready to be blown away.  I have been since I first saw this video, and can't stop thinking about it.
Okay, Yoga isn't about this.  But it is no less awe-inspiring to see a talented practitioner and wonder what it takes to get there.  I can't begin to imagine how many hours of practice Briohny has logged in to reach this stage of lithe...and she's probably not snacking on Pirates Booty as she sits at her laptop blogging away (that would be ME).  The thing is, it always brings me back to the realization that there is always somewhere for my yoga practice to go.
7 years in, I can do some pretty impressive things - things that I couldn't dream of doing when I started.  But, like LIFE, my practice is a journey.  A journey that can't possibly be complete after 7 years on the mat or 70 years on the mat.  Truth be told, as serious as she is, Briohny is likely having FUN, and I can't wait to have fun, too.
Please share your thoughts on the video.  Crazy?  Inspirational? Soft porn?  A lofty pipe-dream?  Plain and simple, I just love it.

Here's the motto of the Month for Sagittariuses (courtesy of Harper's Bazaar): No amount of darkness can hide a spark of light.  For Leos: Be good or be good at it.  

End of Summer Practice

Summer is not "technically" over until September 21st, but for many of us, the start of a new school year makes it feel like Summer is over.  There is a lot of stress and tension in the air for all of us as the transition from "summer mode" gives way to "school mode", no matter what id going on in your life.  For parents, there's the hectic pace of adjusting your kids' sleep cycles from one that is more relaxed to one that ensures your child is out the door with a belly full of nutritious breakfast in time for school to start.  For morning commuters, there's the added stress of many more cars on the road in the morning and again between 3 and 5.  For fashionistas, there's the stress of "What the heck do I wear during this shift in weather?!?".  Yes, everyone has their own form of stress that builds up during this time of year, and this is where a yoga practice can help.  Think of it as "extra ammunition" against stress!

This sequence of 20 postures is "just what the yogi ordered"; it's a gentle, Hatha-style sequence.  What this means is that you'll be holding and breathing moreso than being active with this set.  You'll also need to be relatively familiar with the poses, as I've merely listed the posture names.  My suggestion is to hold each posture for a count of 8 breaths, focusing on making your inhale last as long as your exhale.  This in itself is quite a challenge.  Most of us do not breathe properly, and when stress arises within your life as you adjust to a new daily routine, simply turning to conscientious breathing can help.  I promise!  If you should find that one of these postures is challenging, shorten your breathing to a pattern of 5 inhales and exhales.  The number of breaths is not imporant.  What IS important is making your Inhale=your Exhale! 

Due to the Labor Day holiday, the Monday morning yoga class was not held today, so I did these postures this afternoon (not exactly in this lovely sequence* I've laid out for you).  With a series of 8 breaths for each pose, it took me 20 minutes.  I did not work up a sweat, but I certainly feel a heck of a lot more relaxed about the start of school tomorrow!  Namaste.

1.  Open to grace with Hero pose.  Shift your focus inward, telling yourself you deserve just 20 minutes to yourself to help center and ground your spirit.
2.  Lean forward into Frog pose.
3.  Adjust your hands and feet, and stretch back to Downward Facing Dog.
4 & 5.  Step the right foot forward and windmill up to Warrior II (4 breaths on right leg.  You'll get the other 4 breaths on the left leg in a minute).  With the right foot still forward, straighten the right knee, hitch the left hip back, and come forward into Triangle (4 breaths on right leg).
6 & 7:  Windmill out of Triangle, step the left leg to meet the right, and step the right leg back to Warrior II (4 breaths on left leg.  See, I keep my promises!).  With the left foot still forward, straighten the left knee, hitch your right hip back, and come forward into Triangle on this side.
8:  Windmill out of triangle and step your feet together.  Balance in Tree pose.  It doesn't matter which leg comes up first, make sure you take turns, and hold each for 4 breaths.
9: Heels together, tilt your feet out at and angle.  Bend your knees and prepare for Crow.  You probably will not be able to hold this posture for more than a few breaths (unless you're Shiva Rea), so consider yourself accomplished if you even catch a short glimpse in the posture!
10: Have a little fun and jump back into Plank.
11: Lower yourself to the ground and lay on your mat.  Stretch back into Locust.
12:  Stretch back even more into Bow.
13:  Swing your legs forward and Double Toe Hold
14:  Stretch your hips with Double Pigeon
15:  Open further with Cow Face Pose (4 breaths for each leg on top).
16:  Lie on your back with knees bent and feet on the floor.  Bend into Bridge.
17:  Straighten legs, adjust arms and come into Fish pose.
18:  Bring legs up and overhead for Plow.
19: Relax the spine in Happy baby.
20:  Begin your cool down with Legs up the Wall.
21:  Finish your practice with Reclining Cobbler or Savasana.  Silently honor yourself for the work you did, thanking your muscles for attempting the poses and thanking your breath for making it possible.

(*sequence adapted from The Yoga Body Diet by K. Dollard © 2010 by Rodale Inc.)

A fitting quote for those of us heading back to the classroom: 
"One must command from each what each can perform" - The Little Prince

Drishti

In order to work through a balancing posture (on one leg, on your arms, or even on your head!), you need concentration.  Afterall, if you're steady in your posture, you will find steadiness in your mind.

When you're in posture, this focus and concentration is referred to as drishti (or gaze).  When you fix your gaze on a steady point, you can increase your focus in a posture.  Many times in class, instructors will ask you to focus on a spot on the floor in front of you, and never on your gaze in the mirror or (worse!) the person in front of you.  This is because the floor is not going anywhere.  It's steady, it's reliable, it's more grounded than anything else nearby.  If you start gazing into your own reflection, you'll meet your eyes, and this will allow your gaze to wander.  When your drishti wanders, so, too will your balance in the posture.  Likewise, if you gaze at the person in front of you, if their mind wanders and they wobble, you, too, will wobble and lose your posture.  If you're concentrating, it can quite naturally lead you to meditation.

So, where are some good places to focus your drishti?  Of course, there's the aforementioned floor in front of you, but how about at the tip of your nose?  That's not going anywhere, and you'll save yourself from wondering if that speck on the floor is dirt or a mark in the wood.  What about Candle Gazing?  This can still your mind and deepen your concentration.  NO matter where you choose to focus your drishti, allow it to help you maintain balance...whether in posture or not.

Who looks outside, dreams.  Who looks inside, awakens.  -Carl Jung

Yoga Props

Yoga props are tools that assist you in your practice. Props usually are designed to help with proper alignment, and many can help to ease you into challenging poses - you know, those postures which you haven't quite nailed yet...if only your arms were 2 inches longer (Hello, marichyasana!) I also think props can be used to help motivate you in your practice - Who wouldn't feel better about doing yoga if you knew using a strap would help you conquer that challenging pose?!? Sometimes, though, even the silliest things can help to motivate you - a candle, music, a scent, an accessory - and I would consider these props, as well.

Hanging out in my little yoga "nook" of our Family room, I have a variety of props that help with my practice. I thought it would be fun to share them with you:

- My mat. My #1 yoga prop. I've mentioned before that I have a bright yellow mat. I love my yellow mat - sure, it's a color associated with the Solar Plexus Chakra, and is supposed to assist with the positive use of power and help one to achieve goals, but that's not why I chose it! Now that I analyze the Chakras, perhaps yellow is the right color for me to have (personality traits: Good-humored, optimistic, confident, practical, and intellectual), but I chose my mat because it is the right thickness for me and it has 5 subtle white, perpendicular stripes on it. These stripes are positioned at the perfect distance for me, and they help me with alignment during my practice! Lines 1 and 5? The perfect distance for wide stances like Down dog. Lines 2 and 4? Good for medium-leg stances like Triangle and Warrior. Lines 2 and 3 are good for hip-width stances. My mat is old, though, and it's wearing out, and I am having a very hard time finding a replacement. They just don't make 'em like they used to!

- Blocks. I do have a few foam blocks. They are purple, and they have bite marks in them from when my boys were younger and teething. I like the little bite marks because they help me to know which blocks are mine in a crowded studio, but they are also a reminder of growth - my practice has grown (I don't use my blocks often anymore - except to support my torso during a 5 minute Chaturanga with Diann!!! ), and my children certainly continue to grow!

- Strap. Another prop that I keep stashed in my mat bag, but rarely use. I should definitely use it more often, because I'm sure it would help me in that elusive Marichyasana! I used to need it to help grasp my hands behind my back, but as my practice has grown, I've needed the strap less and less. You can get straps and blocks here --> www.gaiam.com

On to less obvious props:

- Badger Balm. I saw this little tin at the Cracker Barrel restaurant near my parents' house, of all places. In fact, they had bins filled with various kinds of Badger Balm...for just about any ailment you could think of. I'll admit it: this wasn't the only balm I bought that day...but it IS the only one I stash in my yoga bag. I think this is a fun little prop. The balm has a waxy texture that is beeswax-based, and it has a lovely little meditative scent. The Badger Balm company website says that it's "an ancient blend to calm, center & balance your inner badger." Now I don't know if there's a badger living inside of me, but when I dab a little of this on the inside of my wrists before practice, it's a nice little scent to look forward to when I'm in downward dog. It's not overpowering, and as you warm up during your practice, so does the balm, releasing it's subtle fragrance that shouldn't bother the yogi on the next mat (too much). http://www.badgerbalm.com/

- Candles. Burning candles just sort of "go" with yoga. The unpredictable flicker of the flame can calm you and also remind you that even nature is unstable, so if you lose balance or your limbs are "unpredictable" in a posture, so is your candle, and you can come right back into posture. The candles I've pictured here are wonderful little handpoured gems. Made by a small company in Texas, they are soy-based and burn for-ev-er (ie, the slightly higher price is definitely warranted). The scents are all delightful, but my favorite for yoga practice is Vanilla Chai. http://www.simplyhenry.com/

Props are great for studio or home practice (it's a little hard to bring your own candles into the studio...). I have a variety of other props, but for now, I think I'll save them for another post. In the meantime, I'm curious to know about the interesting props you use! Feel free to comment and share. You never know if your prop could be an inspiration for a fellow yogi!

You will feel fulfillment when you do the impossible for someone else.

POW! - Pose of the Week

This week's Pose: Tiptoe pose - because I mentioned it last week, and didn't want to leave you hanging!

As you can see, a Sanskrit name has been devised for Tiptoe pose. Samatvam means balance, so this translates as "balance pose". Aren't ALL asanas balance poses, though? Like I said, this is a pose the appearance of which suggests many hours of practice, yet the Sanskrit name doesn't suggest that at all. I could argue that Tree pose is "balance pose", or Half-Moon pose is "balance pose". Anyway, this is a challenging pose with many benefits - including great satisfaction once it's mastered!

Tiptoe pose is a deep hip opener that requires balance (duh!) and focus. You will strengthen the spine, ankle and legs, while also opening the shoulders. This is one of those poses my friend Lauren says is "Pretzel Yoga"...and I can sort of see it with this posture. It certainly is an advanced pose.

Start in Mountain pose, and focus on an unmoving point in front of you. Bend your left leg and bring your left ankle (holding on to it, if necessary) to your right hip crease. Breathe deeply to help achieve this hip opening stance - it's only the first challenge, dear Readers! Keeping that ankle in your hip crease, fold forward into Standing Forward Bend. Frame your right foot with your hands (2nd challenge!). Once you're ready, bend your right leg and sit on your right heel. Remember your left foot is still in your right hip crease. Slowly, as you have your balance, bring your hands into prayer position.

So there we have it...3 poses in one: Mountain, Standing Forward Bend, and Tiptoe! Oh, and by the way, don't forget to hit this on the other side so you're really "balanced"...we wouldn't want one side to be looser than the other!

"Yoga is the study of balance, and balance is the aim of all living creatures." - Rolf Gates

POW! Pose of the Week

POW!
This week's pose: Simhasana - because I think I've eaten too many Kit Kats from Halloween!

I dressed as a cat to take my children Trick-or-Treating around the neighborhood, and when we came home, Hubby and I needed to "confiscate" the KitKats from their bags...mumbling something to them about the wafer allergy we thought they might be suffering...so with all of this "Cat/Kat" talk, it's only fitting I chose Lion Pose as this week's Pose of the Week.

Guys, this is a real posture, with a real Sanskrit name and everything, and as goofy as the picture seems, this is, in fact what the posture looks like. This is the antithesis of "Tiptoe Pose" - that lovely, challenging posture that actually looks like a yoga pose, yet has no Sanskrit name. I'm sure if you gave a yogic scholar half the chance, they could approximate a Sanskrit name for ol' Tiptoe, but nothing original.

So Simhasana it is, dear readers, a stress and anxiety reducing pose. Yes, just what we need now that Halloween is over and Christmas is in it's full-on red, green, and silver swing. Lion pose is nice for the head - it relieves jaw tension, exercises the facial muscles, improves blood flow to the head, can help clear nasal and ear passages, and maybe even relieve dry/sore throats. Ah, doesn't that sound nice for cold and flu season?

Begin by kneeling on the floor and resting back on your heels. Lean your upper body forward so you can "cage" your fingertips and place them on the floor about 1 foot's length in front of your knees. On your next exhale, allow your breath to "roar" as you open your mouth wide and stretch your tongue out as far as possible (can you touch the bottom of your chin?). Roll your eyes inward and upward to look at the point between your eyebrows (can you see that hair your tweezerman missed?).

When you relax after this pose, you can actually feel the tension between your eyebrows melt away, and the stretching of the mouth/tongue has helped to drain out those nasal and ear passages. I will say this, after your kids are done laughing at you, you'll be relaxed enough not to strangle them!

Roar!

Soundtrack

I feel like such a lucky girl this week! I was able to take 2 yoga classes this week! Josh on Thursday, and Diann this morning. I always feel so happy after a yoga class, and this week, especially, I feel so grateful when I'm able to practice with some old favorites!

I still maintain a practice is so much more fulfilling for me when I'm able to breathe deeply, separate myself from the outside world, get in a class, and just focus on the instructions given by the class leader. One of the things that really helps me lose myself in a practice is the music... I'm listening, but not really listening. Unless, of course, the pose is difficult and just focusing on my breathing isn't enough to help me "let go". I can listen to the music and it helps to keep my mind from thinking I can't hold a posture for one.second.longer.

Every instructor has their own preferences; some go for the obvious, sitar-laden "yoga class" jam band tunes ala Krishna Das, others are a little more avante garde and choose Yogi MC. I've heard Josh use some Supreme Beings of Leisure, Diann has been known to mix it up with some Madonna or LedZeppelin now and then, and Heidi even went with John Mayer last Sunday!

Music is a fairly big part of my life - Hubbs is really into tunes, and keeps me current by loading my iPod with new music, and is very good about getting me CDs when my favorite artists have a new release. In fact, I take him for granted about this and don't thank him nearly enough for hooking me up with good music. If not for him, my only exposure to fresh music would be my Pandora app!

Anyway, when I hear new music I tend to categorize it according to its purpose: Would this tune be good for working out? Would this tune be good for driving? Sometimes it's surprising to hear a song that I envisioned as music for one purpose being used for something else, such as background music in a commercial (I'm talking about you, Train: "Hey, Soul Sister" - which is currently hawking everything). Back before we had kids, we would make the odd mix-tape here and there (now I suppose we'd be relegated to "Playlists"), so I've never really lost the habit of picking out good tunes for a mix. I often find myself hearing a song and thinking "This tune would be awesome/interesting/a fun twist/relaxing in yoga class!"

So what songs would I put on my ultimate yoga practice Soundtrack? Well, that's quite a question to answer! Frankly, it's reason #562 "why I could never be a yoga instructor": I don't know what I'd put on my class soundtrack! I think the class would have to be hours and hours long just to accommodate all the music that I think would be "great" in a yoga class. Some of the music I hear would be a pleasant "surprise" to hear in a yoga class (Hello Macy Gray: "Beauty in the World"...and I'll admit I quite liked the John Mayer last week. It wasn't terrible...). Some music is classic, while other music isn't so traditional, but as you hear it, you think, "I could get into this..." (Hubbs recently introduced me to Bittersweet, and I would be up for that in a yoga class).

Interestingly enough, today the sound system wasn't working, so my yoga soundtrack was nothing but Diann's voice...and that worked out just fine, too.

What music is on your Yoga Playlist?

POW! Pose of the Week

POW! This week's pose: Utthita Parsvakonasana - because we're still opening those hips!

Extended Side-Angle pose is yet another pose you can easily transition into from Warrior 2. As simple as this pose looks, there are lots and lots of subtle variations that make this a pose that I am still working on (and may be working on for some time!) Yes, ALL asanas are postures to "work on", but this, similar to my much-reviled chair pose, is a posture that I have not gotten perfect. I haven't nailed it yet, not even for a second. I have several postures that I really like my progression with, and this is not one of them.

Like all postures, it has its benefits: Building focus and willpower, it opens the hips, strengthens the ankles, calves, knees, and thighs, lengthens the spine and (here's a new one) increases lung capacity! Interesting, because as you see from the picture above (shamelessly plagerized from some website), the open ribs seem like they could just iniflate and puff right out with your breath - which is what I do. But, my teacher always comes around and adjusts me so that I'm straight as a board on my open side, at which point, I don't dare inflate to break the line from ankle to wrist, but then I lose balance, or start to straighten the front leg, or lift the forward arm, or shift the top arm, and Oh-gosh-darn-it, we've moved on to another posture, and another week passes and let's just say this won't be one of those poses I'll be nailing on the Standup Paddleboard...

So, coming into this posture is quite easy from Warrior 2 (see 2 weeks ago, "POW" for reference). Let's start with the Right leg forward, left leg back, slightly angled out, arms raised shoulder-height. Instead of facing forward (as in Warrior 2), keep the head and shoulders in line with the hips, opening outward. Bend your forward knee 90 degrees, and anchor the outside edge of your left foot onto the mat. Reach downward with your right fingertips so that your wrist is in line with your ankle, shoulder alongside your knee. Extend your left arm up and over your left ear, and look up towards the sky, as if peeking out from under your bicep. If you are like the model in the photo, your entire left side will be a straight angle from your left ankle to your left wrist. Good luck with that.

Create balance and honor your spirit...

POW! - Pose of the Week

This week's pose: Virahabdrasana (II) - because we can benefit from a little wisdom, courage, and unwavering focus. Just look at this posture! This is a woman who is "ready". She has courage, and she's looking intently towards her future. Her back foot, however, is grounded in the past, so she's gained insight, wisdom, if you will, so she's looking to the future with clear focus.

Warrior II is another of those poses that you can approach from endless angles. You can approach from standing or you can approach from the floor, but I'm going to get you there from Warrior I, because that's where I directed you last week. Building on that pose, Warrior II will strengthen your legs, stretch your groins, chest, and shoulders, and can help increase stamina. It's another of those muscle-building poses that helps with osteoporosis and can relieve backaches and sciatica. Let's get started!

Beginning in Warrior I, your front foot is directing your energy forward and your back foot is angled slightly (45 degrees) outward. Your hips are facing forward with your shoulders stacked above, and your arms are raising with purpose to the sky. Your ears are between your biceps. Keeping your gaze forward, you are going to open up to the side, and shifting your hips ever-so-slightly to face outward. If your left foot is forward (as in the picture above), you accomplish this by swinging your right arm backward in an arc, holding it at shoulder level. Your left arm will come down, level with your left shoulder. Shoulders swivel and open out to remain steady over your hips. Your gaze remains intent over your left arm and forward left foot. Arrival. (don't forget to hit it on the other side!)

Let go...

POW! (Pose of the Week)

This week's Pose: Virahabdrasana (I) - because I've had you sitting on your arses for too many weeks now.

I think your hips are sufficiently opened by now...you've been in easy pose, half-lotus, full-lotus. Let's get up off the floor and try some standing poses. Besides, Virahabdrasana (I) is also known as Warrior 1, and we must always be ready for battle (especially when facing 8th graders at 8:00 each morning!)

Vira (I) physically strengthens the legs, opens the chest and shoulders, and now that you've excelled at opening your hips, helps with stability and balance. Mentally, you'll build focus, and readiness, raising your arms with intention. The sheer confidence radiating from this posture is quite a powerful image, and you can see why it has the nickname of Warrior 1.

After practicing all summer, I've found that there are sooooo many different ways to arrive in Warrior 1. Half of the fun of practice is to find how you'll get there. What new and inventive ways will the instructor help you arrive?

Once you have arrived, you'll find your arms raised high up with intention, elbows in line with your ears. Your shoulders will be relaxed down your back, and centered over your hips. You should not be leaning forward or back. Your front leg will be bent 90 degrees, knee stacking over ankle, and your toes will be pointing forward. Your back leg will be extended long behind you, straight, with nothing more than a microbend in your knee (ie, don't lock the joint straight!). I have seen Warrior 1 with the back heel raised. In this instance, your toes will point forward, and you'll be balancing on the ball of the back foot. I've also seen Warrior 1 with the back foot flat on the ground. In this instance, the heel will be angled back at a 45 degree, with the outside edge of the foot especially flat to the ground.

Once you've arrived, you'll be ready for anything!

Be the change you wish to see in the world. ~M.Ghandi

POW! (pose of the week)

This week's pose: Sukhasana - "Sit easy Pose" - because we're starting over ;)

Sit easy Pose helps to focus awareness on breathing. It's great for starting a practice as it gently opens your hips and strengthens your lower back. Yoga Journal admonishes that if you're used to sitting in chairs all day (hello, Desk Jobbers!) even this simple pose can feel uncomfortable at first and take some getting used to.

So, why are we starting over? Summer is ending (for us teachers, it's our first day back from the summer break, so Summer is already over. September 21st is just a formality on the calendar...) The change of seasons always present us with a new beginning, a chance to set up a new routine, and with this, it's always good to revisit the "classics" in your yoga practice, just to make sure you're keeping up with good form.

Sukasana is one of the most commonly used yoga poses, and many instructors begin their practices in this pose. It's "easy" - you sit on the floor, buttocks grounded with your sitz bones aiming downward. You cross your legs and keep your spine lifting upward to the crown of your head. The chin is kept level. My older son says this is the "criss-cross apple sauce" way of sitting, but Sukasana lends a little more dignity to the start of your practice. Sit as long as you wish, but if you visit this pose often, be sure to alternate the way you fold your legs, just for balance.

Namaste

My summer practice comes to an end...

*sigh*
Labor Day must be a teacher's least favorite day of the year. Summer is ending, the anticipated return to work, the chance to "start anew" with a new group of students - as you can imagine, there is a wild mix of emotions. This year is no exeption for me. After several days of prepping my classroom , I'll admit that I AM ready to return to work, and I'm truly looking forward to the chance to work with a new crop of kids, to see if we can work as hard as last year and achieve the same successes, and perhaps some new ones!

What's new for me this year is that I'm lamenting the end of summer for a completely different reason. Frankly, I'm ready for autumn because I'm thoroughly done with the crazy heat we've had this year. What I'm most despondant about is the fact that I KNOW I am not going to be able to practice yoga nearly as often as I've been able to this summer - and I'm unsure what the repercussions are going to be!

I've practiced more regularly than I've ever practiced before - ie, I've not missed more than 2 days in a row since July. For this reason, I've been able to notice unprecidented growth in my practice. I feel centered and calm (and it has more to do with yoga than it has to do with having the summer "off"). I've realized benefits that I truly don't want to see diminish - I'm kinda liking the way my deltoids look: thank you plank, chaturanga, and up-dog! I don't want this hard work to turn right back to flab. Plus, despite this hard work, I still haven't been able to say adios to my 5 pounds from Mexico. Will those 5 pounds turn into 10 now that I'm not doing yoga as often? Talk about a nightmare!!!

In preparation, I did order a few new DVDs to help tide me over and at least encourage me to get on my mat(I promise to give reviews once they come in and I give them a go). I am going to keep an open mind about practicing this way, but realistically, I know the challenges I am up against: kids and their jungle gym climbs on my posture, finding time, having committment to do it after a long day at work, the usual obstacles working folks have. I AM hopeful that my blog will keep me focused and motivated to continue with a home practice, and I know I am at least committed to keeping the gym's yoga schedule memorized so I can get to class whenever possible.

This should be an interesting few months. I encourage you to check back and read about my progress (and DVD reviews), but more importantly, I encourage you to drop in and SHARE your experiences. How do you deal with your workout obstacles (whether your workout is Yoga or something else)? What tricks and tips do you have to offer for staying committed to the mat? What DVDs are really working for you? How is your home practice coming along? Share away, dear readers!

Namaste.

POW! (Pose of the Week)

POW! This week's Pose: Ardha Padmasana - because we're half way there!

August is half way over, can you believe it? The second half of summer always flies by much faster than the first half for us schoolteachers...

I think that Ardha must Sanskrit for "Half" (Half moon is Ardha Chandrasana, Half lotus is Ardha Padmasana - seems logical, right?). This week, I've chosen to build upon last week's pose, making a progression in the last few weeks of summer (Ardha August, anyone?). Last week, I shared Sage Pose with you, and you'll notice the biggest difference between Sage and Half-Lotus is the width of the knees. Half-Lotus positions the knees ever so slightly closer together, but in doing so, you'll open the hips quite a bit more. See the picture, above left, featuring Siddhartha, the ultimate Yoga Celebrity! Transition from one pose to the other, and you'll notice the difference I'm talking about.

Half Lotus is a super posture to take for meditation or to use for breath work, but it also has intrinsic benefits of its own: It will open hips, lubricate knee joints, tone the abdomen (when you sit up tall!), and magically, it actually is regarded to prevent arthritis and osteoporosis! So keep popping those Viactiv all the while taking this posture ;)

Begin with your legs out in front of you (from the side you'll look like a capital letter "L". Draw your right foot to your navel, rotating the leg outward, then gently place the top of your foot in the hip crease of your left leg. Sitting up tall, gently tuck your left leg under the right, and relax into the pose. Enjoy the benefits!

Until next week:

Be the change you wish to see in the world!

POW! (Pose of the Week)

Pose of the Week: Siddhasana - because we're building on something here...

Siddhasana, or "Sage pose" is a nice little pose to work on once you've warmed up quite a bit in your practice. It will help focus the mind and reduce stress, but it's also going to open the hips and elongate the spine while toning the abdominals as you focus on proper breathing techniques.

I've been seeing quite a bit of Lotus pose lately (online, in Yoga Journal, in books), and it's definitely one of those decievingly advanced yoga poses that you have to work up to. Whenever you see a photograph of Lotus, the practitioner looks calm, and at peace, like he/she is totally relaxed in the moment. In fact, Lotus is a common pose that people take when meditating, the ultimate practice of looking inward towards the third eye and/or heart center.

But Lotus is a very challenging pose, and I think Sage pose is a good pose to practice in order to ready yourself for Lotus. Begin seated with extended legs and bring the sole of one foot to the inner thigh of the other leg. Gently bend your other leg, bringing that foot and ankle to rest on top of the opposite calf muscle. Let the legs and pelvis feel heavy as you breathe deeply into the belly. Relax here for as long as you like, before switching to repeat on the opposite side. With regular practice of the Sage pose, soon, you'll find yourself ready to try the half Lotus, and finally Full Lotus poses.

Namaste.