Learning to Rest

After 3 days straight of 6 a.m. classes, I came away with two things: 1) I can only do wee hour morning yoga when it’s an awesome opportunity (which this was) and 2) that I needed a serious REST. Now I had two days in front of me with no commitments, no teaching, no household chores that couldn’t wait, and it was still very difficult to actually rest - and not jump to the next thing, the next project, the next anything.

I started to think about this in terms of a yoga class. We often approach the resting poses in yoga (childs pose, corpse pose, mountain pose, downward dog [sometimes]) as necessary transitions - little breaks we should/must take before we get to the meatier, more challenging poses…I see this in my students and admittedly, I see it in myself. Resting, calming poses have so many benefits for us - they refresh and restore us, they “fill up our cup” so that we’re in a better position for the working, standing, stretching we do on and off the yoga mat. These poses tend to be difficult for us, in a mental difficulty way.

In our world that seems to value busyness, output, results, activity - it’s hard for us to say “I had a really great rest today” or “I spent an hour being still and letting go…” - who dares to say these things? I do have a few brave students who come in to class jokingly asking that we hold relaxation pose or corpse pose the entire hour - of course, it’s said in jest, but not really…they are just admitting what we all really need - REST!

So where I am going with this? I’m posing a challenge to anyone stumbling across this post to move intentionally in the direction of REST. Here are a few ideas for you & me (as I’m right there with you):

• In your yoga class or practice, pay as much (maybe more) attention and focus on the resting, calming poses - childs pose, forward folds, relaxation time, mountain pose. Allow yourself to really savor resting, breathing.
• Start small and set aside (schedule in into your planner, pda if you have to) time to be still and quiet and away from the day’s demands. Start with 5 minutes and increase it as you’re able.
• Allow yourself to say no to good things to avoid cramming every minute of your day with activity. If this is not under your control during the workday, practice leaving time open for you on nights and weekends. Make it your mission to discover pockets of time that can be just yours.
• Find some activity that “fills your cup” and find time for it regularly- it might be a good book and cup of tea, an invigorating run, a daily walk outside, or an ever-changing yoga practice that matches what you need that moment. You decide what it is - and just make time for it…just like you would the important meeting at the office, the kids’ games & lessons, etc.
• Give yourself a break — we’re trying to undo years of programming here…where more is better and the answer to “How are you?” should be “We’re so BUSY” — so, allow yourself to take baby steps here…otherwise, resting and rejuvenating will just become one more checkbox in our Get It Done World…We definitely don’t want that….

Healthy Habit #4: Inversion

About a month or so ago, I purchased an inversion table, and have been spending at least 5-10 minutes every day inverted. So far, I’ve noticed that I’m sleeping better, have more energy and my neck & shoulders (where I hold tension - and suffered a shoulder injury last fall) are feeling great. Another interesting side effect is that I’m fairly certain that the hairs on my head are growing faster…which makes sense (more circulation and blood flow to hair follicles, etc.)

I was so excited to hear from my yoga clients that Good Morning America had a segment this past Friday that included a review of the Teeter Inversion Table (which is the brand that I now share my office with). To see the details, go to: http://abcnews.go.com/GMA/Springtime/story?id=4721108 It received an A- by the reviewer.

Inverting has a ton of health benefits, and you don’t have to be completely upside-down to enjoy these benefits. Here are just a few:

• Reduces back pain
• Relieves stress
• Improves circulation & lymph flow
• Increases oxygen to the brain
• Reduces the effects of aging (helps you keep your height, decongests internal organs, etc.)

Anyway - I’m loving the inversion table - and working up to being completely upside-down. Right now, I’m hanging at about a 45 degree angle and it feels great…For more information on the brand we purchased and FAQs on inverting, go to: www.teeterhangups.com

Well, better go - time to hang upside down…

Signed,

wellness junkie/inversion convert/yogaxoga girl

Demystified Yoga

So this is a term that is likely new to most folks, except my students and those who have purchased my DVD (thank you!). When I tell people that I teach Demystified Yoga, I usually get one of two reactions. The first is, “Why does yoga need to be demystified?” and the second is a look of confusion: “What’s that?” So I’m taking a moment to explain what is Demystified Yoga and why I’ve felt the need to demystify yoga.

When I first started attending yoga classes, I loved the movements, the breathing, the general feeling of stress and worries begone - but I wasn’t comfortable with the more yoga-esque aspects of the class.  I’ll explain.  When the teacher would only announce poses in Sanskrit, I found myself looking around to the more seasoned students for a clue as to what to do.  Also, the imagery was a bit out there for my taste…I didn’t really want to root my feet into the earth…standing tall, grounded toward my yoga mat would have been just fine. And, as a Christian, I found the philosophies shared/discussed by the teacher not aligned to my beliefs (more on that later).

Now, for quite awhile, I told myself that was ok.  I got so much out of the other elements of yoga, that I would just tune those other things out.  When we chanted some Sanskrit phrase, I’d sit in silence or pray. But after awhile of this, I felt a burning question within me: Why should I have to tune this stuff out? Yoga has so many benefits in the poses, breathing, concentration and meditation - why not extract those things from traditional yoga to create a class where the health benefits can be enjoyed without wondering, tuning out or getting distracting by the more traditional and spiritual aspects.  

 Now I know this is not a popular view. Yoga, in its entirety is very popular, very mainstream. However I must remain true to who I am, trusting there are others out there like me…who are looking for a safe place to relieve stress, stretch hamstrings, strengthen core muscles, improve balance, etc.  Everyone who attends a Demystified Yoga class or buys a DVD knows that this is what they’ll experience.  You don’t need to tune out subliminal messages, wonder what we’re chanting, or feel intimidated because you don’t speak Sanskrit.

So that’s what Demystified Yoga is NOT…here’s what it is….We identify and learn all of the poses by their English names.  We focus on the practical health benefits of the poses and breathing techniques. I’ll often give you tips on how you can do poses at home and throughout your week. We modify poses to fit every body and not just the young, tall, thin and flexible. We end every class in Relaxation time, about 5 minutes of stillness & peace.  

You’ll come away feeling stronger, calmer, clearer - ready for your day ahead. To learn more, go to www.yogaxoga.com.

Enjoy & be well…

Healthy Habit #3: Juicing, Part 2

As I fully admit - I’m a bit of a wellness junkie - antioxidants, healthy recipes, holistic therapies, you name it.  Sometimes it’s easy to jump on a trend - like eating 8 pistachios a day or meditating every morning and it’s just as easy to jump off the trend and on to the next thing - or worse yet, back to familiar, unhealthy habits. 

One healthy habit that I’ve been able to stick with is juicing.  Not only have I made this part of my routine, I find that I really crave these juices (and have been known to send my husband out for more bundles of kale & beets!) I seem to have more energy and feel better.  See my previous post on juicing for the basics.  Here I thought I’d share a couple of my favorite recipes.

Green Monster:

3-4 leaves of kale (with middle stem removed) [could use other dark leafy greens]

1 apple or pear

1 zucchini (small or half of a larger one)

1/2 cucumber

1-2 stalks of celery (juice this last as the strings get caught in the juicer blade)

Beet & Carrot Concoction:

1 beet quartered and peeled with tops and roots cut off

2 full-size carrots, tops cut off

1 apple or pear

quarter of lemon or lime without the rind

Morning Yoga Stretches

Even with the best intentions and habits, we can wake up from a night’s sleep feeling sore & stiff.  Perhaps, it’s an old pillow we need to say goodbye to, or sleep positions that if we were awake, we would never hold for 8 hours. Whatever the case, here are 5 stretches that you can do in the morning to shake off those morning aches and embrace the day.

• Knees to Chest - Upon waking, come on to your back and draw your knees in toward your chest.  You can hold on gently behind your thighs. Gently rock side to side and allow the back to sink into the bed.  Take a few full breaths. 
• Pelvic Tilt - Let the soles of your feet rest on the bed with your legs bent.  Inhale through your nose, and as you exhale, gently draw your belly button toward your spine, tilting the pelvis under.  This will also feel like the low back is coming in contact with the bed.  Repeat with your breath 6-10 times. Gently roll to one side and press yourself up to a seated position.
• Cat & Cow - come down to the floor on hands and knees, making a table with your body (shoulders over your wrists, and hips over your knees).  Inhale and gently arch the back and extend your sternum forward, exhale and round the back, drawing the belly toward the spine.  Continue with your breath 6-10 times.
• Spinal Balance - From hands & knees position, inhale and extend your right arm and left left away from your center. As you exhale, bring your arm & leg back to the floor. Repeat, switching sides. Try to keep your gaze toward the floor, keeping the neck in a neutral position. Repeat 6 times on each side and rest back to Child’s Pose.
• Sunflowers - Come to a standing position with your feet wider than shoulder width apart. Inhale and lift your arms overhead, exhale as you bend your knees and hinge the upper body forward, bringing the arms down with you.  Continue with your breath for 6-8 times. If you’re used to a more active yoga practice, instead of Sunflowers, you might try Sun Salutations (we call them Full Flows in my classes) where you’re moving through a series of poses at a comfortable pace.

Before you get going on your day, finish with at least a few minutes of stillness - either seated or lying down. Try to let your thoughts and plans for the day just set aside for this time.  Focus on your breath and let the mind & body rest. 

Yoga for Traveling: Yoga Stretches during & after your flight

I’m not sure about you, but I’m definitely ready for spring or at least a springlike day once in a while. For those of you planning spring break or work trips, here are some yoga tips that travel with you.  

Before you go: 

Try to do a mini-class at home – even if it’s just breathing, some flowing movements like Cat & Cow, that’s great….You’ll be sitting for a long time.  At the airport, try not to sit – continue to move around, walking or doing standing bends (Flowing Chair, Side Stretches – who cares if you look silly? Your legs & back will thank you later).  

Once seated: 

• Deep abdominal or diaphragmatic breathing…sitting tall – back away from the back of the chair, feet flat on the floor. Feel your breath in the belly and lower rib cage.  Allow your shoulders and facial muscles to relax. Continue as long as you like - especially during any turbulence.
• Shoulder rolls & shrugs
• Neck tilt and stretch (right hand to left ear, drawing ear to shoulder, then turning to look down past your shoulder – then reverse) Hold each side for 6-8 breaths. 
• Side stretches – lengthening one arm toward the ceiling then the other – moving with your breath (Inhale to lengthen the arm, exhale to switch sides)
• Seated cat/cow – moving with your breath – inhale to cow, exhale to cat
• Forward fold – lengthening out over your lap, resting chest on legs, letting your head and arms dangle…breathing…
• Seated twist – both feet flat on the floor…resting right hand on outside of left leg, left hand on armrest…letting your twist come from your navel, twisting to the left…hold for 8-10 breaths – then reverse….

You’ll want to get up and move around every hour – walking the aisles or just standing in your row…additional options while standing:  

• Flowing Chair
• Side Stretches
• Mountain – standing tall – breathing  

After your flight:

Once you get to the hotel or your final destination, find a spot to put your legs up the wall or rest legs in the seat of a chair and breathe – this helps your circulation from sitting for so long….Try 5-10 minutes.  

Also, doing a mini-class to get your blood flowing would be good depending on what time you get there…if you’re going to sleep when you get there, I would just do the legs up the wall and then try a mini-class in the a.m. before your day starts…

Enjoy and happy, restful travels!

Healthy Habit #3: Juicing

Juicing is a healthy habit that I was resistant to start, but one that I’ve come to crave. When I’m feeling sluggish, needing more energy or feeling just a bit irritable (me? Never!), I juice. For those of you, envisioning that I’m gulping down a full bottle of Sunny-D or Ocean Spray, let me explain.

Juicing - involves taking fresh, whole foods and processing them through a juicer, which extracts the vast majority of nutrients from the food.  Often when we overcook foods, we lose the many nutrients that they offer us.  Juicing also allows you to drink the nutrients of a large quantity of fruits & veggies - that we may not be able to do practically if we were eating those foods. For instance, I can juice a significant quantity (5 servings - what is now recommended) of vegetables: kale, beets, carrots, spinach, celery, broccoli - in a fraction of the time it would take me to prepare & eat them.  Certainly this doesn’t mean juice all of your fruits & vegetables - we need fiber too — but juicing does provide a fairly quick and tasty way to eat healthfully.  Here are a few tips and resources to get you started.

Finding a Juicer: You’ll want to choose a juicer that’s right for you and your budget. I currently have Jack LaLanne’s juicer ($99 from Costco). While it does a good job, I think my next juicer will be a Champion based on my research. Here’s a great article to give you insight on the differences in juicers and help you choose the right one for you. 

http://www.harvestessentials.com/whatjuicisri.html

You’ve got your juicer - Now what? You may want to go online or pick up a basic guide to juicing at your library or local bookstore.  Having a few recipes as your guide will be a good way to start.   You might want to start with a fairly simple juice. Carrot/Apple Juice is a great one to begin with:

2 Full Size Carrots (not the baby ones)

1 Apple, quartered

 As a general rule of thumb, you’ll always want to include something sweet in your juice concoction. An apple or pear is a good choice.  If you start with a Kale/Broccoli/Celery mix, it might be the last time you juice. The apple or pear will balance out the other flavors.   For more great recipes, I’ve found this site:

http://www.harvestessentials.com/juicsaucsoup.html

That’s all I have for now - happy juicing! (I think I have a spinach/cucumber/celery/apple juice in my near future). Enjoy!

Yoga Stretches before Bed

After a long day at a desk, on our feet or in a car, our bodies may start to complain with stiffness and tension. To go to bed that way can make for a very frustrating, restless night of sleep.  Here are just a few gentle stretches that you can do before you head to bed to stretch the body, calm the mind and prepare for some Zzzz’s.

Remember that we only want to do deep stretches when the body is warm. This could be after a 20-30 minute yoga practice, after a workout or brisk walk.  When the muscles are warm, they are better able to lengthen and stretch, without injury.

Gentle Warm-Up:

• Sunflowers:  Allow your legs to be wider than hip width apart, with the  feet slightly turned out.  Inhale and lift the arms overhead, and as you exhale bend the knees and hinge at the hips, bending the upper body towards the floor. Continue to move with your breath - inhaling to lift the arms overhead and exhaling to bend forward. If you feel light-headed bringing your gaze down to the floor, keep your gaze eye-level instead and make your stretch a deep knee-bend. For safety, we want to keep our knees going in the same direction as our toes.  Repeat 6-8 times.  Come back to Mountain Pose, standing tall and noticing the warmth in the body.

Stretches:

• Cat/Cow:  Come down to all 4’s - with open hands on the floor under your shoulders and knees under the hips. (If you’re uncomfortable on your knees, you can do this stretch from a seated position.) On your next inhale, allow the belly to soften and draw the sternum forward, following the movement with your gaze (Cow). As you exhale, reverse the motion, draw the belly up toward the spine and the chin toward the chest, rounding the back (Cat).  Continue slowly, moving with your breath 6-8 times.
• 1-Leg Seated Fold: Come down to a seated position and extend one leg in front of you, and bend the other leg in - like 1/2 of Butterfly Pose.  If this feels uncomfortable, you may want to sit on a blanket or pillow to lift the hips slightly.  Bend the knee of the extended leg, inhale and hinge at the hips, letting your belly come towards the top of the thigh. Let your hands rest alongside the extended leg. Relax and breathe. With each exhale, you might feel a little more comfortable in your stretch.  Remember, we’re stretching to relax and calm the body - so instead of straining and pushing into your stretch - ease and breathe into it. Hold for 8-10 breaths and repeat on the other side.
• Butterfly: Draw the soles of your feet together and sit nice and tall, grounded in your sit bones.  Allow the shoulders to relax, tune into your breath and softly close your eyes.  Find your 2-to-1 breath, where your exhale is longer than your inhale.  First, just observe your inhale and notice the length.  As you exhale, allow it to be just 1 or 2 counts longer than the inhale.  Continue for 6-8 breaths. Let your breath return to its natural rhythm and softly open your eyes.  Option:For a more active hip stretch, follow this same breathing exercise while stretching the hips. As you inhale, squeeze your outer thighs and glutes, drawing the legs towards you. As you exhale, allow the legs to release back to your Butterfly Pose.
• Pelvic Tilt: Lie on your back with your feet flat on the floor, knees bent and arms by your side. Notice that your low back is likely not in contact with the floor. That’s the natural curve of your spine.  With each exhale, gently tilt the pelvis under and let the low back come towards the floor.  This stretches the low back and strengthens the lower abdominal muscles.  Continue for 6-8 breaths.
• Recline Pigeon: Lift your right foot from the floor and cross the ankle over the left knee, making sure that the right foot is flexed.  If you’d like more of a stretch, engage your core muscles to help lift the left foot from the floor, drawing the legs toward you. Breathe into your hips and enjoy the stretch. Allow the low back to press gently to the floor. Hold for 6-8 breaths and then switch sides.
• Recline Twist: Allow your arms to rest on the floor in a T, shoulder height. On your next exhale, let the knees gently rest to the right side. Let the upper body sink toward the floor.  Gaze at the ceiling or towards the left fingers. Relax and tune into your breath.  After 8 breaths, switch sides. 

Twists are not only great stretches for the spine, but they also help to calm the nervous system.   Practically, twists help us calm the “mental chatter” that may increase as we prepare for sleep.  Twists remind us to set the days’ events and tomorrow’s plans aside so that your body & mind can rest.

Enjoy!

Wanting to try Yoga? Tips for the beginner…

Happy New Year!  As “exercise more” and “be less stressed” top many New Year’s resolution lists,  yoga can be a great solution to both — yoga helps us increase strength and flexibility and helps to relieve stress. However, as yoga has become more and more mainstream, it can appear to be a daunting and intimidating task just to “dip your toe in the water” and try it.  Here are some tips to help you get started. 

• Research Online - There are many online resources that will give you a sense of what style of yoga is right for you.  For example, if you’re recovering from an injury or chronic pain, you’ll want to find a gentle yoga, restorative yoga or viniyoga (therapeutic yoga) class to start.  YogaJournal has an excellent section for beginners which includes many of the different styles of yoga. www.yogajournal.com
• DVD’s vs. Classes? - I would recommend that you start with a live class vs. a DVD or podcast.   As you’re beginning your practice, you’ll want the feedback and modifications of a qualified instructor to guide you so that you’re off to a great start.  Yoga DVD’s are great ways to supplement your yoga practice once you have a basic foundation of the breathing techniques and poses.
• A convenient location - Once you have an idea of what style you’d like to start with, find a class near you. As with any new habit - the more convenient something is, the more likely we are to integrate it into our weekly routine. If you’re driving across town for yoga, it will be tempting to stay home. 
• Ask questions about your instructor - Don’t be afraid to ask questions about your instructor’s training and credentials.  Yoga Alliance www.yogaalliance.org maintains a national Yoga Teachers’ Registry to recognize and promote teachers with training that meets their standards.  Look for RYT - Registered Yoga Teacher or E-RYT - Experienced Registered Yoga Teacher to identify these accredited teachers in your area.
• Be prepared - Once you’ve found a teacher and a class you’d like to attend, call ahead to find out what to bring.  Also if you have any injuries or health concerns, try to arrive a bit early to discuss with your instructor. The more your teacher knows about any physical concerns or limitations, the better they can guide you in modifying certain poses or recommending a more appropriate class for you.
• Listen to your body - All your research and hard work have paid off, and you’re enjoying your first yoga class! Remember, you know your body better than anyone else…So if something feels painful or uncomfortable, ease back, rest and breathe.  Yoga is all about awareness - being aware and accepting what our bodies are able to do, what they need…so take your time and ease into this wonderful world of yoga. The many, many benefits might surprise you.

Yoga at Home, Yoga for the Snowed In

As I sit in my home office, “iced in” with a winter wonderland outside my window and yoga classes cancelled, I thought it might be helpful to offer a simple yoga practice that you can do at home.  Maybe you’re too busy to make it to your class or if you’re in the Midwest, your yoga class is likely cancelled.  Stay home, stay warm and enjoy some yoga for you!

Home Practice 1 (approximately 35-40 minutes) 

Breathing:

Begin by sitting tall in a comfortable position or lying on your back. Begin to notice your breath. Don’t change it yet - just observe your breathing pattern.  Allow the breath to begin in the belly. Let your belly rise and fall with your breath.   If you like, move into a 3-Part-Breath, where your breath starts in the belly, moves to the lower ribcage and then the chest. Repeat 6-8 times.

Warm-Up:

Come unto all 4’s - making sure your hands are under your shoulders and knees under your hips. Gently move into Cat & Cow Stretch - inhale and gently arch your back, drawing your sternum forward (Cow) and exhale reversing the motion, rounding your back, drawing your chin toward the chest. Repeat 6-8 times.

Next, from All 4’s, move into Spinal Balance where you extend opposite arm and leg away from your center. You want to think about lifting out more so than up.  If you find it too difficult to do both arm and leg - try focusing just on the legs - lifting one and then the other — and then switching to arms. Repeat 6 times.

Transition to Standing:

(A) If you’re comfortable with Downward Dog, from All 4’s, press up to Downward Dog. Make sure your hands are spread wide and pressing evenly into the floor. Lift your sit bones up toward the ceiling and let your heels feel heavy towards the floor. You may bicycle your legs and then hold the pose and breathe. Stay for 3-5 breaths and then walk the feet in to a Forward Fold.  Gently roll up to Mountain Pose when you’re ready.  

(B) If you’re not comfortable with Downward Dog, from All 4’s, gently step up with one foot and then the other to come to a Forward Fold.  Your knees can be bent as you let your upper body hang like a ragdoll. Breathe and stretch for a few breaths and when you’re ready, slowly roll up to Mountain Pose, standing tall.

In Mountain Pose, stand tall and breathe. Let your shoulders stack over your hips and gently draw your belly in supporting your spine. When you’re ready lift the right arm overhead, and then the left. Continue to alternate sides for Side Stretches 6-8 times.  

To finish our warm-up choose a flowing movement that’s comfortable for you. If you do Full Flows or Sun Salutations in class, this would be a good time to do 4-6 of those, making sure to pace yourself and move with your breath. If you’d like something less rigorous, try Sunflowers:

Let your stance be wider than your shoulders, with the feet slightly turned out. Inhale and lift your arms overhead, and exhale as you bend and hinge forward.  This should feel like a deep kneebend.  Just make sure that your knees stay over the ankles to keep the knees safe. Continue 6-8 times. 

Work:

By now, you should feel warmer; with your heart beating a bit faster. Choose 3-4 standing poses that you enjoy and hold each pose 3-5 breaths. Be sure and do the poses on both sides. Here are some options (choose the right combination for you):

a) Warrior 1 - Warrior 2 - Reverse Warrior

b) Standing Lunge - Warrior 2 - Extended Side Angle

c) Warrior 1 - Warrior 2 - Triangle

Next, choose your favorite balance pose.  Options may include Warrior 3 or Tree Pose.  It’s ok to start small. Start in Mountain Pose and find something for your eyes to focus on that’s not moving. Gently let the standing leg have your weight and find the balance position that’s right for you today. Try to maintain a steady breath while balancing.

Cool-Down:

Choose a couple of gentle stretches that are comfortable for you. Coming down to your back, draw the knees in toward the chest.  You may rock side to side or just hold the pose and breathe. 

Let both feet rest on the floor and prepare for Recline Pigeon.  Gently draw the right ankle over the left knee. You can stay here - feeling the stretch in your hip — or gently lift the left foot off of the floor. Breathe and hold the pose for 6-8 breaths.  Repeat on the other side.

We’ll finish with Pelvic Tilt.  Keeping your feet on the floor with legs bent, gently inhale and arch your back so that your low back lifts from the floor. As you exhale, reverse that motion, tilt the pelvis under and let the low back be in contact with the floor. Continue this exercise with your breath 6-8 times.

Now for the most important part — Relaxation Time. Find a comfortable position on your back or on your side.  Make sure that you’re comfortable with an eye pillow, a blanket or jacket.  Notice your breath — and allow your breathing to return to its normal pattern.  Allow each muscle in your body to relax.  Let go of thoughts and plans and allow yourself to rest.  Continue in Relaxation for 5-10 minutes.

 Enjoy & Be well…