When things get in the way...

Boobs!
Ha!  You thought that I was going to say "Family", "Work", "Everyday Chores", didn't you?  Well, yes, those things can get "in the way" of a regular yoga practice.  A fellow mom was recently lamenting to me that she wanted to start a regular yoga practice, but it was hard with kids always in tow.  She made a commitment to herself that she would just pick a class she liked, hire a sitter, and go for it.  Good for her!  Lots of studio classes are held mid-morning, making it hard for the working person to make it to the mat - and you have to be pretty committed to get your butt out of bed for a 6am yoga practice before work!
Yes, life does get in the way, but so can your body parts!  Body parts like Boobs (if you have them), thighs, bellies, and (dare I say it?) chins.  On Monday, I was on the mat with Betsy leading us (Betsy is the director of the yoga teacher training program I will be starting in September), and she guided us into cow-face pose (Gomukhasana).  It's a nice hip-opener, but if you have larger than average thighs (not passing judgement!  It could be from anything:  genetics, running, excessive ellipticalling, being overweight), it can be a challenge to get your right thigh over your left to stack your knees.  We did our best.  Next, Betsy asked us to open the hips further by leaning forward, and she joked "I've heard that boobs can get in the way, so if you can't go too far forward, it's okay!"  Ha ha ha, the class chuckled along.  When an anonymous yogi in the back of the class posed, "I've heard that about bellies, too..." there was more laughter.  Little did they know that this is a serious matter for some of us.
Well, it's not life-and-death serious, but it can lead a yogi to feel like his/her progress is being hindered in a posture or worse, lead to feelings of insecurity.  It doesn't help being in a yoga class when the 98 pound teenager on the mat in front of you can pretzel her way into every posture with ease.  Part of the solution is sensitivity on the part of the instructor.  Betsy's joke was perfect - letting us know that it's okay if things get in the way, and subtly saying "you're not the only one".  It's the instructor's job to make you feel confident while teaching proper form, and if necessary, offering modifications for the posture that suit YOUR practice.  What this means is there are "loopholes" for certain postures.  There is more than one way to stretch that hip, and if something gets in the way, we'll just wiggle around until something's not in the way!  There are plenty of yoga classes for pregnant women, and while the class is designed for gentle stretches for those more limber than usual ligaments, a big part of the practice is getting around that belly.  Some of these same postures could work for someone who otherwise has a larger than normal midsection.
Boobs are a little harder, mainly when it comes to inversions.  Take it from me, going into supported bridge and shoulderstand are no fun when the girls are in the way, making it difficult to take those all-important breaths in.  I always feel a bit ridiculous when I'm in shoulderstand, knowing that I really could make my spine straighter if I could only breathe easier!  Luckily, props can help out here, as I recently found out in an Iyengar class!  Using something as simple as a folded blanket under the shoulders can open up an inch or two at the front of your neck, and that's really all that was needed!  Props are not solely for beginners - I was beginning to see that they really can help to get you deeper into a posture that you have been struggling with.
Life gets in the way, body parts get in the way, during home practice, my KIDS get in the way.  Part of yoga is having patience to deal with all of these things, but having a sense of humor about it helps, too.  Know that you're not the only one struggling with life, body, or kids, and a prop or two (and a babysitter!) can help get you where you're going.

Build positivity in your practice:  All events will flow towards a beautiful resolution.

DVD Review: A.M. / P.M. Yoga for Weight Loss

It's been more than 6 weeks since I've last taken a yoga class.  Yikes.  That's just shameless...I write a yoga blog, afterall!  To be fair, I have been sporadic about posting on said blog over the last 6 weeks, so I can't really claim to be a reliable blogger.  Maybe I should re-title my blog:  The Unreliable Yogi.

Anyway, as mentioned in the previous post, I have a Spring Break Vacation, and my plans include renewing my relationship with my bright yellow mat.  Over the last 6 weeks, I've only done yoga DVDs, and sporadically at that, so these muscles are in need of a good primer before I get back to the more intense postures I find in a studio class. 

My kids woke me up bright and early this fine Palm Sunday (6am, to be exact!), so after a round of homemade Peanut Butter waffles (Everyday Food, May issue), I decided to get the day going with some yoga.  It was a late night last night, so I wasn't sure I could go through a round of sun salutations on my own, and I decided to pop in a DVD that I knew would ease me back into things.  I chose A.M. / P.M. Yoga for Weight Loss, led by Suzanne Deason, produced by Gaiam, and available here!  I bought my copy on January 11th, 2003 at the Discovery Channel Store for $18.27 - that was including my "15% teacher discount" (for some reason I saved the reciept inside the DVD Jacket???)  What a rip-off!  It's $12 at Gaiam right now, no teacher discount necessary.  No wonder the overpriced Discovery Channel retail Store went out of business...

This DVD has 2 25-minute sequences; the am sequence is designed to jump-start your day with some gentle stretches and traditional postures with modifications for muscles that are just waking up.  The pm sequence is perfect for winding down, again with gentle postures designed to release tension and calm your nerves after a busy day.  Both practices rely heavily on props - suggesting blocks, straps, and even a yoga wedge to support your practice and bring down the intensity.  You might not be ready for intensity first thing in the morning and in the evening it certainly is the last thing you need.  I didn't have my props handy (I don't even own a yoga wedge - but that's for the pm practice only), so I did the practice without them.  It was more intense without the props, but I've been doing yoga long enough to know how to modify without props. 

Deason encourages you to breathe, and her soothing voice makes her a great guide throughout the practice.  I ended the practice feeling grounded and awake - ready to ease myself into the day.  I don't necessarily agree with the "conditioning for Weight Loss" portion of the title...I didn't feel my heart rate elevate, and I'm not really sure how this gentle practice will help you to lose weight.  Maybe the resistance of using your own body weight will build muscle mass which ultimately burns more calories?  Let's go with that...but in the meantime, Gaiam may want to consider re-branding the DVD as "Gentle Yoga for am and pm"? But maybe that won't sell as many DVDs.  Either way, I wasn't doing this DVD to lose weight.  I was doing it to prime my muscles for a more intense practice tomorrow.  What I can take away from this is that this DVD works equally well for beginners and more advanced yogis.  The fact that the sequences are brief means that it's easy to work a quick practice in before the day gets going or for extra relaxation to help you drop right off to sleep (are you paying attention, my friends with insomnia??)  Final verdict:  YATS recommended!

Be Ready to Accept the Gift of today: "Yoga is the giver of untold happiness" - Bhagavad Gita, India

What's that Smell?

Husband: "Something smells like the basement of a shop on St. Marks."  Me: looks around. 
Husband: "What is that Smell?  Is that you?"  Me: sheepishly shrugs shoulders. 
Husband: "You smell like a hippy.  I've spent my life avoiding hippies, and you go and pull a stunt like this..."

Yes, readers, this exchange happened on Saturday morning, before I left for my yoga class.  I had sprayed myself with some ayurvedic aromatherapy to "enhance"  my yoga practice...it was a scent that I thought was relatively un-offensive.  That is, until I stood next to Husband, who apparently didn't agree.  In truth, aromatherapy is a great way to enhance a yoga practice; it's well known that different scents are associated with different moods, so aromatherapy can help you focus during practice.

It turns out that Aveda (the natural cosmetics company that uses plant and flower essences to great results) has developed a line of "Balancing Body Mists" devoted to balancing the chakras and promoting a sense of wellness.

The body mists are moderately priced ($30 for 3.4 oz), so I couldn't buy them all.  I read the descriptions of the scents, and I selected Chakra 3: Intention - what you feel when the power chakra is balanced.  I figured this had the most "generic" effect of those offered, and could be used at just about any time, be it home practice, gym practice, or just hanging out.  The main scent notes of Chakra 3: Intention are Lavender, Balsam fir, and Lemon, which Aveda says will balance my center of motivation.  I happily purchased this, thinking it would surely motivate me onto my mat!  Incidentally, this color associated with Chakra 3 is yellow - the same color as my mat!  It does smell a bit like Christmas (thanks to the balsam fir), so I don't use it on a daily basis, but it does set me up for some good intentions on my mat.

The other mists, each associated with a different chakra, have other scent notes. 
Chakra 1 (root chakra) has patchouli and vetiver. 
Chakra 2 (pleasure chakra) has sandalwood, orange, and geranium.  Talk about a St. Marks Place basement!  Good thing I didn't choose that one! 
Chakra 4 (heart chakra) more sandalwood, mandarin, and palmarosa. 
Chakra 5 (throat chakra) has grapefruit, rosemary, and ylang ylang. 
Chakra 6 (intuition) features orange and geranium. 
Finally Chakra 7 (crown) contains angelica, elemi - whatever that is - and olibanum. 


Click here to experience Aveda's Chakra line of products!

Which Chakra would you choose to inspire your practice or outlook?

Joy's soul lies in the doing - W. Shakespeare Troilus and Cressida

POW! (Pose of the Week)

POW! This week's pose: Viparita Karani - because it's time to restore some normalcy. Aren't you tired of being inverted? This is my last posture in my series on Inversions. I've been offering inverted poses for quite a while, and I thought it would be nice to end the series with this gentle, restorative posture. Many experienced teachers swear by this posture, claiming it will cure all ailments. I don't make any promises about that, but I do promise if you spend some time in this posture, you'll feel a whole lot better than you did before you entered!

It's hard to dislike Legs-up-the-wall pose. It gives you a chance to quiet your mind and relieve some stress and anxiety. It doesn't seem like you're doing much because it's not an active posture, but you are going to diminish the fatigue in your legs, prevent varicose veins (win!), soothe the nervous system and offer relief from backache/headache/insomnia. It will also noticeably increase the circulation, as your fluids start flowing in the opposite way they traditionally flow. After a minute or two in Viparita Karani, you'll feel your worries and stress melt away, and sometimes a prop or two can enhance this sensation (note the eye pillow and bolster in the photo above - two props which I regrettably don't own)

It is rather easy to come into this posture, and it makes a lovely alternative to savasana at the end of your practice. It also is a lovely posture to visit at the end of a l-o-n-g day or anytime you feel you need a few minutes break. The longer you're in posture, the more of it's restorative properties you'll benefit from! Sit sideways against a wall, with either your right or left hip touching the wall. Lean back and rest your weight on your hands as you swivel your hips and bring your feet up the wall. Keep your rear end as close to the wall as possible and lie down on your back. You can rest a folded blanket or bolster at your lumbar spine to assist with relaxation. Close your eyes and rest with your arms to the sides - breathe softly and evenly. Relax.

No matter the kind of week you've had, you can always benefit from a little restoration!

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.