Slow it Down, Bring it Closer

So my pastor has been using this phrase, “slow it down, bring it closer” as we take a look at our church, who we are, where we’re going — bringing things into focus, simplifying our lives and the life of our church…I thought I’d borrow it today…

For our yoga practices, it can be  a very helpful phrase as well.

When we’re in a routine (even a good, healthy one), it can become automatic…rote.  We go through the motions so quickly and may miss out on all that could be observed and enjoyed in our practice.  Here are a few thoughts to help us all slow it down and bring it closer.

• Take time to prepare and set your intention or focus. What are you looking forward to in your yoga today?  Do you need a restful, gentle practice to recover from lots of activity? Are you needing a quick, energizing practice to empower you for the rest of your day?
• Be the observer. Check in with what’s on your mind – what do you need to let go of before you begin? Worries….burdens….plans….to-do lists?
• Play with your pace.  Try moving at a different pace than usual. If your full flows or son salutations are usually quick, slow them down. Do one in the time you’d usually do three.  Tune into your breath and savor each part of your flow.  Slowing down helps slow our breathing and bring more focus to our yoga, but it can also be more challenging…working the muscles from strength and not momentum is a good practice to work toward.
• Bring it closer – modify your practice to fit you…are you feeling overwhelmed in life? Maybe a simpler practice with fewer movements, with a greater focus on your breathing…Are you fighting many obstacles and stresses? A gratitude meditation where we are focused on what we’re grateful for might refresh and encourage you.  Are you anxious with lots of pent-

Yoga’s a wonderful practice that is more than standing on one leg or breathing from the belly. Yoga can come into the nooks and crannies of our lives and help us in our reactions to the stresses we encounter daily.  And best of all, it can be whatever you need it to be that day…a 90 minute active class or 10 minutes in silence…it’s up to you.

Real Yoga Stories: Claude and Chair Yoga

This weekend, I had the opportunity to introduce 80-something Claude to the benefits of yoga. Claude had a stroke awhile back that affected his entire right side. While he had regained his ability to walk and function, he still had limited functionality in his right hand and arm and was managing to work around his right arm.
We did most of Claude’s yoga class seated on the edge of a straight back chair. By the end of class, Claude was marveling about feeling “tingles” in his right forearm and hand and being able to move his fingers and hand much more than before. Here are some of the stretches I put together for Claude’s daily routine. These would also be good for anyone with arthritis in their hands and wrists, or for someone not wanting to get down on the floor for yoga — but looking for some movement and stretching while seated.  These stretches take just about 20 minutes to do, and can be repeated throughout the day.

Mountain Pose – start seating tall at the edge of a chair.  Close your eyes and begin to breathe slowly, in and out through the nose, with lips sealed.  Draw your shoulders down from your ears and back.  Practice breathing from your belly — where your chest stays still and the breath moves from your belly.  Continue for 4-6 breaths.

Arm Lifts - Inhale and lift your arms overhead, exhale and release back to your side.  Continue to move with your breath.  Practice your lifts with your arms out to your sides, and then in front of you.  Try 8-10 lifts each way.  Rest and breathe.

Side Stretches – Lift your R arm overhead (inhaling) and lower down (exhaling), repeat on the L side….continue to move with your breath – 6 stretches on each side…

Cat and Cow – Inhale and gently lift your chest and sternum, exhale to round the back and draw your chin toward your chest. Continue 4-6 times each way.

Open and Close Fists – Make fists with your hands and release stretching your fingers open wide. Continue for 8-10 breaths.

Wrist Circles -Gently rotate your wrists in one direction for 4-6 breaths and reverse.

Forearm Massages – With your right hand, massage your left forearm from the elbow to the wrist. Continue for 4-6 breaths and switch sides.

Seated Twist – Sitting tall, cross your right hand over to the outside of your left thigh. Place your left hand slightly behind you on the chair.  Inhale and gently twist toward the left side. Hold for 4-6 breaths, and switch sides.

Forward Fold – Gently fold your upper body to rest over your legs. Allow your head, neck and arms to dangle toward the floor. Breathe slowly and steadily. When you’re ready, slowly ease back to a seated position.

It’s Never to Late to Move in a Better Direction…

I run into people all the time in classes and out and about, who express something about themselves with which they are not happy….maybe their eating habits,  fast-paced lifestyle, having no time to stretch or sleep or (you fill in the blank).

Several months ago, I started down one path with my business that seemed right.  Scratch that – it seemed good enough…But along the way, there was definitely a whisper over my shoulder saying, “You can do better…” or “Stop this – and start again in a new way…”  I continued to ignore the whisper, until it became a bullhorn shout…and then I acted.   I stopped,  stepped back, checked in with my “divine life coach” and set off in a new, better direction.

You can do this as well — with ANYTHING.   If you’re thinking that you don’t eat enough healthy foods, or don’t get enough exercise – don’t continue in the status quo of NOT doing what you know you want to do, and  continuing to tell others that you don’t do what you should…Stop the cycle…It’s never too late to stop moving in one direction, readjust and move forward in a better way…

As an example, think of  Tree pose…you’re standing on one leg and begin to feel that your standing ankle move, feeling a little vulnerable and underqualified for the pose at hand.  What would you do? I think you’d lower your balancing foot…stand in Mountain pose and breathe….and then try again…hmmmm…

This works in many circumstances (health, finances, relationships, work, parenting) …and with my own story of re-adjusting thought we might all need reminding…

Anybody want to share a lesson of examining, re-adjusting and moving in a better direction?