Hi folks…this is long overdue…but we’ve actually moved this blog to a new site, with tons of new yoga tips, stories and mini-classes for you. Our apologies if you were wondering where we ran off to…Here are some of the more recent posts that I hope you enjoy:
Ways to Deepen Your Yoga Practice
Yoga Stretches Before Bed, In Bed
Yoga for Runners, Walkers & Cyclists
Here’s the new blog — come join us there. We’re at www.yogaxogablog.com
Enjoy and be well…
Heidi
As YogaXoga turns 6 this week, I find myself looking back (& forward) on this journey. Teaching yoga is something that I truly treasure. I love the tangibility of that hour. Someone walks into class and they’re tired, irritable, stressed, stiff, sore, anxious – you name it…and on a good night, they leave feeling better. more relaxed. calmer. clearer. Sometimes I get to know that result right then…someone will walk up after class with that blissful smile and say “that’s just what I needed”. Often, I can see the peacefulness on the faces of those who leave quietly with no words. No words needed.
As I think more about it, we’re all teachers, sharers of yoga…and you don’t have to go to yoga teacher school to pass on the knowledge and awareness of something beneficial. Maybe you have a co-worker with terrible neck & shoulder pain, or a neighbor who desperately wants to keep gardening but her low back has another plan… every day we come into contact with people who could benefit from yoga…maybe it’s just one stretch that you really like and want to share…maybe it’s a favorite teacher or favorite class. Invite a friend…or even better, share your story. Share how yoga has helped you.
When I’m needing my own “personal boost”, the best medicine is when I reach out to others…and share something that’s been of benefit to me. Maybe it’s yoga. juicing. journaling. rest. saying no and not feeling guilty. What’s your wellness secret?
We can get isolated…but sharing with each other our stories and what works for us connects us and draws us into a closer community. Sometimes we’re afraid we’ll come off preachy or pushy…like we’re carrying our yoga/wellness soapbox around all day. But if our intent is just to share it… so that maybe someone else will feel better, who can fault that? You might not get to see the results of your sharing right then or ever…but there’s a blessing for each of us in sharing and giving to others.
We got on the subject of breathing this week in one of my classes…easy to do in a yoga class. Students were asking how to breathe correctly, when to breathe in or out during certain poses, and wanting a general breathing refresher. I thought it might be good for all of us…Here goes…
Belly Breath
Start by lying on your back with your legs bent, feet on the floor. Rest one hand on your belly and the other along your side. Close your eyes and breathe. Notice where you feel your breath first. We want to feel the belly and diaphragm lift as you inhale. As you exhale, the diaphragm contracts and the belly lowers. Try this breath a few more times, letting the belly lift and lower with your breath. This is a very calming breath for us – great to practice when you’re stressed out or need to unwind before bed.
[Note – if you are a chest breather – where you lift your chest and shoulders when you inhale, you’ll want to start with this belly breath lying on your back. When we’re lying down, it’s easier to really feel the difference between breathing from the belly and breathing from the chest. When we breathe just from the chest, we’re actually creating more stress for our nervous system by breathing short, shallow breaths.]
Counting an Even Breath
Our breathing is such a great tool for stress relief. Lying down or in a comfortable seated position, close your eyes and begin to observe your breath – in and out through your nose, lips sealed. Start to count the length of your inhale slowly – think “1, Mississippi, 2 Mississippi” and then count the length of your exhale… Try to start by counting to 3 (1, 2, 3) and then exhaling (3, 2, 1). It doesn’t matter how high you count, but that you’re letting your inhale and exhale be the same length. This focus on our breathing helps calm our nervous system and lengthen and improve our breathing capacity. Continue for 6-8 breaths.
Whisper Breath
Find a comfortable seated position or lie down on your back. Breathe in and out through your nose with your lips sealed. As you exhale, create a whisper sound in the back of your throat. It sounds like you are saying “Ha” or fogging up a mirror but your lips are sealed. Don’t force the whisper to be louder – just allow it to happen at your own pace and volume. This breath helps us to find a calm alertness, increasing our ability to focus and be still. Continue for 6-8 breaths.
Recently, my husband and I saw the hit movie Up in the Air. Without giving away the entire plot, George Clooney’s character gives motivational speeches where he talks about what’s in your “backpack”. Essentially, what are the things, people, concepts that you are carrying around with you? What are the burdens that weigh you down? What are you holding onto that you can release? While I don’t entirely agree with where the character takes this analogy, there is some truth here. When we carry around burdens, expectations, failures, unresolved emotions, fears — they weigh us down. When we release them, we feel lighter; we have a renewed sense of clarity to face what we see before us — not the pains of the past or the unknown elements of the future — but the present — that’s really all we have.
Often in class, I’ll encourage students to let go. Let go of the day, let go of tension and tightness, let go of expectation. Yoga breathing that’s slow, steady and mindful can help us let go.
The Letting Go Breath: Find an even breath (inhale and exhale are the same length) and bring to mind something that you’re carrying around – maybe a fear, an emotional wound, an unhealthy attachment, a regret. As you exhale, imagine releasing that…letting it go. You may need to actually visualize releasing it with whatever visual image works for you (releasing a balloon, throwing something away, taking it off your shoulders, giving it over to God, etc.) You might find you need to repeat this – sometimes it takes away to allow ourselves to fully let go.
Yoga can be a great tool for helping us stay in the present and for “unloading” our backpacks – letting go of those things that we do not need to carry with us. The same is true with yoga poses and stretches. It’s when we breathe and relax into a pose that we find a new comfort there. When we’re striving and forcing a pose, we often only experience frustration, discomfort and pain. But, when we let go and relax — it’s a whole new world.
Pigeon can be a great pose to experience the physical benefits of letting go. If you are taking care of your knees, try the modification instead. Make sure your body is warm before doing either Pigeon – either by doing other standing and flowing poses or taking a walk or run.
Pigeon: From all 4′s, slide the right knee to the outside of the right wrist, making sure that the right leg is angled toward the center of your mat. Extend the left leg straight behind you, resting on the floor. Either continue to support yourself with the hands on the mat, right under the shoulders or place the forearms on the floor. Make sure your knees and inner thighs feel ok here (if not, try the modification). With each exhale, allow your body to release and let go into the pose. Release tension and tightness in the hips, relax your neck and shoulders. With each breath, sink a little deeper into your comfortable stretch. Breathe and hold the pose for 6-8 breaths. Reverse with the left leg forward.
Pigeon (Modified): From a seated position, extend both legs in front of you. Draw the right leg towards you and place the right foot on the outside of the left leg with the foot on the floor. With both arms draw the right leg towards your chest. Sit tall and lengthen the spine. Make sure both sit bones are grounded to the floor. Breathe and hold for 6-8 breathes and switch sides.
Everyone’s doing Top Ten lists these days as we finish up 2009. Top albums of the year, top news stories, etc…I’m even starting to hear top ten lists for the decade….Here’s my take – the first of a few posts on my Top Tens…
YogaXoga’s Top Ten Healthy Habits of 2009
1. Yoga (no surprises here, folks…it does the body good)
2. Whole Foods (not necessarily the retail chain…but real food that you have to pick, hunt, fish or dig out of the ground – avoid food in a box or drive-thru)
3. Nasal Rinse – whether you’re a neti pot person or use the NeilMed Sinus rinse, your nose will thank you…and those sinus infections, allergies just may go away for good. See my other post on this.
4. Meditation – this word can seem scary – but we all need down time, quiet time…time for our minds to rest and be still…time to hear that still, small voice…
5. Move, move, move: CARDIO – As a yoga teacher, I do a lot of yoga but I can’t forget about getting regular (at least every other day) cardio exercise (an hour is great, 30 minutes minimum). It lifts my mood, gives me more energy, reduces my stress level and keeps my heart healthy.
6. Journaling – If you are someone who tends to overanalyze, re-think things and not be able to get your mind to cooperate for things like meditation or sleep, might I suggest a journal? Write it down, get it out…take a look at it in the black & white of the words and see what you think. Often, when we see our worries and irrational fears on paper, they’re not as scary or unmanageable.
7. Cut the sugar – This is making my 2010 resolution list. Although I’ve made progress in this area, I still have a way to go. Sugar causes inflammation in the body and depresses our immune system as well as our mood. Certainly small (tiny) doses are ok, but they should be a treat, not an everyday occurrence. Re-train your taste buds to appreciate the sweetness of berries or other fruits over the cookies, candies & soda.
8. Think Green – kale, spinach, collard greens, swiss chard…dark leafy green vegetables are so good for us. Drop them in soups, stir fry or if you can’t stand them – juice them with other tasty fruits or vegetables you do like.
9. Exercise your Brain – do a crossword, learn a new language or take up a different hobby….use your brain in a different way from your everyday routines.
10. Invert – getting upside down with an inversion table or just getting your legs up in a chair has tremendous benefit to your nervous system, low back and stress level.
I’ve started a new blog that I’d like to share with you: Wellness Junkie. I’ve long been a wellness junkie – always up for trying new (or new to me) health and wellness products, services and therapies. Each week, I’ll share with you a little bit about the topic, my experience with it, and how you can find more about it in your area.
Yes, this is my clever (though not so sneaky) attempt at fully embracing and legitimizing my wellness addiction under the guise of bringing health & wellness information to you. Rest assured, I do pay for these products and services to maintain my objectivity, but try to take advantage of special offers & discounts when available.
Here are just a few of the recent adventures of the Wellness Junkie:
Cold Stone Therapy for Headaches & Sinus Relief
Have ideas for future wellness junkie adventures & posts OR a wellness product or service you’d like me to try first? Leave a comment here…thanks!
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.
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.
So – here we are – 2009…and it’s everywhere — new year’s resolutions, ways to look better, feel better, reinvent yourself…? I decided to take a different approach. These are my New Year’s Tweaks…not overhauling and becoming a new person…but tweaks to my way of life that are doable for 2009…have a look…and hopefully some of these will ring true for you too.
1) Spend more time doing the things I love: Notice I didn’t say do the things you like to do or should do…I mean those things that you love, that put a smile on your face that lasts until the next day… For me, that’s committing to my own yoga practice, playing with my adorable dog, spending time with friends & loved ones and really engaging with them, and spending time in stillness building my relationship with God. What about you? What do you love? Are you spending enough time enjoy those things?
2) Say no more often without feeling guilty about it: I’m learning this more and more – if I’m going to do what I have a talent, burden and passion for and do it well, it means saying no to perfectly good things (and great people) – that just don’t fit me, my vision. I’m naturally a “pleaser” and this is a tough one…but it’s so important. What should you be saying “No” to, so that you can “Yes” to something that inspires and energizes you?
3) Embrace life right before me and live in today: I’m a planner and a fairly analytical mind, so I often think about the future and the past…with not enough time in the present…That’s my natural inclination…This may seem like an easy one for a yoga teacher…but it can be difficult to embrace what’s right before us. This is our life. It’s happening and unfolding right now. We must choose: we can worry or pine about what it’s not, or we can embrace and trust what it is. Yoga helps us become more aware when we’re not doing that, and can help us move in a better direction.
4) Keep exploring and learning: I remember learning lots of things in school to prepare for tests but thinking I would never use that stuff in real life. Sound familiar? As adults, we have the opportunity to choose the lessons and make them our own. In 2009, I’m looking forward to learning more in my field, exploring new ways to pair yoga with therapeutic practices. Personally, I intend to explore beautiful places, embark on things that scare me (a little), and challenge myself. I intend to have a bit more quiet, still time — turning the exploration inward. What about you? What would you like to explore in 2009?
So…no new resolutions for me…just tweaks on recurring themes. Tweaks seem more attainable, more reasonable…something I’ll likely still be tweaking well into our new year.
Happy 2009!
So, it’s that time of year. We’re preparing for thanksgiving festivities, making last minute trips to the grocery store or doing some last minute packing for a flight to be with family or friends. Many families have a tradition (mine included) of going around the Thanksgiving table and stating something that we’re thankful for. It’s a great tradition…but often it’s the once-a-year thing that we forget to do in the day-to-day, when we most need to.
Practicing an ‘attitude of gratitude’ can be difficult, especially in tough times…but that’s when we need this discipline of thankfulness the most. A friend of mine has been filling in her Facebook status update with what she’s thankful for – she’s doing this for 30 days. Everyday, a new something to be grateful for. Sometimes they’re the big things – family, friends, health. Other days, it’s the everyday stuff – a warm cup of tea, sunshine, all green traffic lights, you get the idea. The great thing is that after 30 days of consistently thinking about and sharing what we’re grateful for, it’s a habit…so we’re better able to continue that mindset after the 30 days.
So, maybe give it a try. Whether it’s when you get up in the morning, during your yoga practice or brushing your teeth, cultivate a habit of recognizing what you’re grateful for. Here’s a gratitude meditation exercise for this week, and anytime you need it:
1. Sit or lie down in a comfortable position. Begin to notice how you’re breathing. Try to breathe in and out through your nose with your lips sealed. Allow each breath to be a little more steady, a little less hurried or rushed. Become more aware of your thoughts and concerns. Try to acknowledge your thoughts about daily tasks and obligations, as well as weightier things like worries or problems and make a decision to set them aside. Allow there to be more and more space or stillness between your thoughts.
2. Ask yourself What am I grateful for today? Allow your mind to rest on the first thing that comes to it. Don’t evaluate whether that truly is the thing or person for whom you’re most grateful. Just allow your mind to rest on that thing or person or idea, and gently let it go. Repeat as long as you like – thinking of what you’re grateful for, resting in the thought and letting it go. When you’re ready, allow your mind to be quiet and still a bit longer. Open your eyes when you’re ready.
3. If you’re keeping a journal, this might be a good time to record the thoughts that came to mind and your reflections on them. Gratitude journals can be a wonderful resource in the gloomy times to look back and reflect.
After practicing this meditation for awhile, you may find it easier to replace the worried, negative and panicked thoughts that can bombard our minds with simple reflections bathed in gratitude for what’s right before us, in this moment.
So, it’s about to start…the sniffles, the Kleenex, the stuffy noses and scratchy throats coming to yoga class in hopes of getting at least some relief from the fall/winter blues of cold & flu season. What to do? Read on, and try these yoga stretches and healthy habits to improve your defenses before you get sick. If you’re really sick, you might consider trying these stretches at home, as a courtesy to your fellow yoga participants and teacher. Just a thought -be well….
Take Care of Your Sinuses
Sit comfortably and take a normal few breaths in and out through the nose. To begin, gently close your right nostril, leaving the left one open. [It works best to use one hand to close your nostril, using your ring finger and thumb] Inhale through the left nostril, then close the left nostril and open the right, exhaling through the right side. Inhale on the right side, then close the right nostril, open the left and exhale through the left side. Continue this same pattern on each side for 8-10 more breaths. If at any time, you feel light-headed or dizzy, stop and breathe normally.
Lift Your Heart
Yoga Poses where we lift the sternum and expand across the chest are great immunity builders. These poses increase blood flow to the thymus gland, which plays a key role in building our T cells – our first line of defense from colds & flu. Try a few of these poses each day to build your immune defenses.
Create a No Stress Zone in Your Day
When we’re stressed, we get sick. Even if it’s just for 10 minutes a day, try to turn off the distractions – TV, radio, phone, computer – and draw inward. I call it my No Stress Zone. Just 10 minutes a day can be a great stress-reliever.
