What Does My Breath Mean?

I sent this email to my Master Class group. (I teach a group of teachers once a month. We study one pose in-depth and then do Pranayama). I had a few comments on what I said so I thought it would be helpful for others so I am posting it. Hope it helps you better understand yourself. I am including the links to the breathing exercises I refer to in the post. Enjoy them!

Exhale

Inhale

Getting to a deeply open and relaxed state for both aspects of your breath (inhale and exhale) is essential for moving forward with the breathing into more complex breathing exercises. Begin with the exhale breath and work with that one until you have been able to do it comfortably for 5 sessions in a row, then do the inhale. Be patient! You may be comfortable right away or it may take you 12 months. It doesn’t matter. Be where you need to be.

As you experiment with the breathing, remember what they represent and use what you find to deepen your learning about yourself. The inhale is the stimulating aspect of the breath, it is connected with the sympathetic nervous system (the “on” button for us). It stimulates the stress response. The exhale is the relaxing aspect of the breath, connected with the parasympathetic nervous system the off or relaxation response. Ideally, we want to be balanced between on and off. What are you discovering about your inhale and exhale? What is that saying about your own stimulation or relaxation?

Also, on a deeper, more emotional level, the inhale represents the ability to receive and the exhale the ability to give and release, and surrender. How well do you receive? How well do you give? How well do you trust, deeply, in the Universe?

Be sure you begin a journal to track what you learn. You are headed down an amazing journey and you want to remember what happens.

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Surrender

“…it’s hard to see the bigger picture when you think you are the great controller of your life.” (Donna Farhi)

“As I emptied my cup, the world flowed in.”
(Rolf Gates)

I have two quotes for you this month. They have similar thoughts and both are beautiful. In December, I decided to spend this year studying the last of the niyamas, Ishvara Pranidhana or surrender. Like many of us, I have long been the “great controller” of my life with deep-seated fears of letting go and trusting in the process of life. The more I let go, the deeper I go into my heart, to an inspired place from which to live. Both Rolf and Donna are right, I am seeing a bigger picture and the world is beginning to flow in in ever increasing and powerful ways.

I struggled with how to conceptualize “letting go” as we often hear these days. What did that mean? How could I just stop worrying and stressing? I did what I often do when I am unsure, I turned to my mat. Just as our lessons in life show up on the mat, lessons learned on the mat move into our life. Poses create awarenesses and feelings in our body and we can use them to help us do more in our life. I know forward folds are about letting go and being present so my practice has been almost entirely forward folds for two months. I also know child’s pose and Savasana are about surrender so I do them every night before bed. Finally, I knew the exhale aspect of my breath is about letting go so my breathing practice has been focused exhaling as well. In my meditations, I visualize handing over my worries to someone I respect and trust with my problems. Other than my practice, I didn’t “think” about letting go.

As always, what happens on the mat, came into my life. I am letting go. I feel control has much less hold on me. I am much more open to flowing with what comes in and, perhaps more importantly, what goes out of my life.

Think about issues you are struggling with in your life, things you are “thinking” a lot about. How can you take the issue to the mat? You can use poses to build courage, open to love, release grief, soften to the present, and much more. Not sure what to do? Email me. I am happy to help. Yoga is our gift and we can use it for so much more than merely stretching our bodies.

What's for Dinner: Cauliflower Soup

Have I got a recipe for you! It is incredibly easy and so yummy! I can sense a taste of butter in it. (No, there is no butter and my husband has pointed out that it has been 4 years since I tasted butter so maybe my butter taste buds are a bit sensitive!) This recipe come from Vegan Italiano.

• 1 large head of cauliflower. (You can use a huge one here. Just add more stock, if necessary.)


• ¼ C olive oil


• 4 large cloves of garlic


• 4 C vegetable stock (I use Rapunzel brand vegan stock. I love it!)


• ½ t salt (I haven’t needed to add it since my stock is salty enough).


• ¼ c finely chopped flat-leaf parsley (again, never used)

1. Cut up cauliflower into bite-size pieces and blanch or steam until crisp-tender.


2. In a large soup pot, heat the oil over med-high heat. Add the garlic and, stirring constantly, let it cook for 1 minute.


3. Add the cauliflower and cook until begins to brown. (I have yet to see it brown. I just cook for 5-10 minutes and then continue with the recipe).


4. Add stock and bring to a boil.


5. Puree 2/3 of the soup.


6. Return to the pot and heat, add parsley.


7. Enjoy!

Cauliflower Soup @ Group Recipes

A Year of Living Compassionately

Let me tell you about a program I created a few years ago. I call it A Year of Living Compassionately. The story of how why I created it is long and can be read here. For now, suffice it to say that I became acutely aware that I was not the deeply compassionate, loving mom I wanted to be. What was coming out of me was disheartening and I wanted to make a change.

I discovered many things in my year of self-study. The first lesson is we all have a balance of positive and negative energy inside of us. You know which one is outweighing the other by what is coming out of you. If you are feeling negative, negativity is outweighing the positive. I also learned that I was frequently tipped to the negative and was unaware I was feeling and being negative. Because I was so accustomed to feeling it, it felt normal, and I just assumed it was positive. Finally, I learned that if I consciously feed myself with positive things, it helps me tip to the positive and I was unconsciously feeding myself a tremendous amount of negativity.

I also discovered that I could change my feelings to the positive by making the negative influences more conscious so I could make better choices for myself. I also learned more about what feels positive to me and filled my life with those influences.

The program is based on those precepts and the results have astounded even me. One participant, who’s area of challenge was her family of origin, took a vacation with her family merely 5 months into the program and said the time with her family could only be described as “lovely”. Another woman changed her marriage from one of great friction to one of love and deep companionship. Another stay-at-home mom went from sheer frustration to joyfulness in her position.

Interestingly, when I get the question “What is a Year of Living Compassionately?” I still don’t have a pat answer. You would think I would by now. There is so much to the program and it is so powerful, I have a hard time putting its power into words. I have one student who put it beautifully. “It is just about being happier”. Well put, is all I can say. It just seems like so much more. Then again, what else is there?

The program consists of a different topic each month. Each topic comes with a 4-5 page reading with my thoughts around the subject as well as ideas to deepen your learning during the month. My partner, Marya, and a I send out a weekly “Module Morsel” in which we share a portion of the module and a suggestion for your focus that week. You may also participate in a teleclass at the end of the month with us to discuss what you learned and talk with other participants.

Besides helping you find happiness, the program is also a wonderful community; an opportunity to have an online and teleclass discussion group with a group of people on the same path as you are.

What I love most about the program is its accessibility. Whether you are someone who is just beginning down the spirituality path or someone has been doing it for some time, there is something more you can learn. (I have been through the program four times now and just continue to deepen my learning.)

You can check out the program and download the free Pre-Assignment Module at the website: www.ayearofliving.com. You can register for the free weeky inspirational eNewsletter. You can read the blog from the pilot year in which I wrote several posts for each topic, summarizing what people gleaned from their month. You can also participate in this year’s Compassion Club blog.

Here’s to your year of living compassionately.

Limitations are Merely Self-Imposed

In tonight’s class I taught, I had an interesting thought I shared with my students. Do you often go into a pose assuming it will look exactly as you did it last time? I am guessing there are a few poses in which you do. Personally, basic standing poses such as Warrior II and Triangle Poses are my weak spot. I just plop myself into my usual position and hang out there until I think it is time to go to the other side. I don’t even try to take myself more deeply. I just assume my pose will look the same today as it did yesterday and it will tomorrow.

When I realized what I was doing, it made me think. Where else in my life do I just plunk myself down and assume I have gone as far as I can go? There are so many places we can limit ourselves in what we have – happiness (really, test yourself – being happier than you are comfortable with can be incredibly uncomfortable and we usually only allow it for brief periods), love, money, career, health, even the number of vacations or where we go on our vacations! Where in your life do you feel a bit stale? Is it time to blow past a self-imposed limitation? You see, the irony of physical limitations is they are primarily perceived. What I mean is you can move beyond your “wall”, which is, in fact, merely a speed bump. Our flexibility is tied mostly to our consciousness. If you think you are tight, guess what? You are right! If you think you can loosen up and move past your inflexibility or weakness, guess what? You are right, too. If you think you can move past your current health crisis, guess what? You are right! Maybe it is time to blow past a few of those limitations and experience the joy on the other side…

Random Act of Kindness

I was the victim of a random act of kindness today. I had just taught my morning class and my students were leaving. It snowed throughout class so students were brushing off the windows on their cars. I peaked out the window only to see one of my students brushing off the windows of my car! It just made me smile. Thanks, L, for that kindness. It has brightened my heart today so I know it is being passed on to others through me.

Taxes: Just My Opinion

I just received this email from my parents:

Father Daughter Talk

A young woman was about to finish her first year of college. Like so many others her age, she considered herself to be a very liberal Democrat, and among other liberal ideals, was very much in favor of higher taxes to support more government programs, in other words redistribution of wealth.

She was deeply ashamed that her father was a rather staunch Republican, a feeling she openly expressed. Based on the lectures that she had participated in, and the occasional chat with a professor, she felt that her father had for years harbored an evil, selfish desire to keep what he thought should be his.

One day she was challenging her father on his opposition to higher taxes on the rich and the need for more government programs. The self-professed objectivity proclaimed by her professors had to be the truth and she indicated so to her father. He responded by asking how she was doing in school.

Taken aback, she answered rather haughtily that she had a 4.0 GPA, and let him know that it was tough to maintain, insisting that she was taking a very difficult course load and was constantly studying, which left her no time to go out and party like other people she knew. She didn't even have time for a boyfriend, and didn't really have many college friends because she spent all her time studying.

Her father listened and then asked, how is your friend Audrey doing?

She replied, Audrey is barely getting by. All she takes are easy classes, she never studies, and she barely has a 2.0 GPA. She is so popular on campus; college for her is a blast. She's always invited to all the parties, and lots of times she doesn't even show up for classes because she's too hung over.

Her wise father asked his daughter, “Why don't you go to the Dean's office and ask him to deduct a 1.0 off your GPA and give it to your friend who only has a 2.0. That way you will both have a 3.0 GPA, and certainly that would be a fair and equal distribution of GPA.”

The daughter, visibly shocked by her father's suggestion, angrily fired back, "That's a crazy idea. How would that be fair? I've worked really hard for my grades! I've invested a lot of time, and a lot of hard work! Audrey has done next to nothing toward her degree. She played while I worked my tail off!"

The father slowly smiled, winked, and said gently, "Welcome to the Republican Party."

Perhaps it is needless to say, I tend toward the Democrat side and my parents the Republican. Also probably needless to say, they have considerably more money than I have.

The truth is, I am not a staunch Democrat. After studying government in college, I am far too politically cynical to feel either side is the best answer. But apparently I am Democrat enough to put a bee in my parents’ proverbial bonnet. (Actually, over the years they have made several comments, indicating that it is quite an issue for them. One friend pointed out, with humor, that they were okay with me living with my boyfriend for two years before I married him, leaving my religion of birth, and my brother coming out after 10 years of marriage, but my being a Democrat [and a “light” one at that] is too much for them to bear!)

It all comes to money to them, it seems anyway. As this story shows, they seem to think that I will change my mind when I have more money to lose in the game. Now, admittedly, they may very well be right, I just desperately hope they are not. I may not have had a lot of money to pay in taxes over the years to experience that side of the angst, but there have been times when the taxes I paid made meeting rent/mortgage difficult for me. And even in those months I was grateful to pay taxes. I am self-employed so I pay more taxes than those employed by others. I am also often paid in cash and I always report every penny. I am so incredibly grateful to live in this country. I know this may sound silly, but it is absolutely true. I am grateful to be free, to live where my children can roam the streets without being shot at, where education is free, women have rights, we have religious freedom, we have roads that are taken care of, good medical care, to not have to serve in the armed forces, and to have people who are willing to serve for me to protect my said rights. My list goes on. I have always been willing to pay for my part to be here. I like to think that that gratitude will continue when I am able to pay more and I will be grateful I can pay more so that others who will struggle to pay their taxes and meet their mortgage won’t have to pay as much.

In the Past Year

Okay, I have been tagged and I am thrilled! I challenged Nona at Everyday Yogini to answer these questions on her birthday and now she challenged me right back. These questions are a tradition started by a group of friends I lived with for a year. For each birthday we had a big dinner for the guest of honor. After the dinner (and, usually, after much wine had been drunk), each person at the table could ask the birthday person one question about the previous year and then one question about the next year. There were no boundaries with the questions and the birthday person had to answer them (although she could be vague…) I continue the tradition with my sister and mother on our birthdays. It is wonderfully introspective on a very special day. These are just some typical questions:

In the Past year:

What was your most embarrassing moment?
Hmmm…I am not sure. I tend to speak faster than my brain can process the appropriateness of the comment so I am guessing there are a few times my mouth embarrassed me…
What are you proudest of achieving?
Two things. One, I continue to homeschool my children. It isn’t always easy, but, like cooking from scratch, feels nourishing to my soul. Two, I have begun a new company, one that is based on my values. I did it by inspiring a group of women to live from their values as well so I am especially proud of changing their lives as well.

What would you do differently with the benefit of hindsight?
I would have let go of my fears so much sooner. Control just makes you crazy. I generally don’t believe in regret, it is a waste of energy. But fears…what an even bigger waste of energy.

What did you love about last year?
I loved learning (and continuing to learn) to live from a deeper, more inspired space. I am finally more inline with my life purpose and it is glorious!

In the Next year:

What do you want to say you accomplished next year on this day?
You know, I don’t want to even limit myself with a guess. Let’s just say I am sure much will have transpired…

What are you looking most forward to in the next year?
I am so excited to see what comes from the adventure of my life now that I am more in the flow of what is coming. It will be amazing.

What goal of yours are you most tantalized by?
My company…

If you knew you only had the next year to live, what would you make sure to do? What is stopping you?
You know what…I AM DOING IT!! And it feels great to be able to say that and mean it!

Okay, now it is your turn. Feel free to tag yourself (or keep the questions for your birthday!) I especially want to hear what Karen, Beth, Heather, Marya, and Aleia have to say!

What's for Dinner: Skillet Bread

(I get so many questions about what I eat since I am meat-, wheat-, dairy-, soy-, and corn-free. So I began a recipe page at GroupRecipes.com and will be starting a "What's for Dinner" column here in my blog. You can use the widget at the bottom of the column to the left to link to my GroupRecipe page for more recipes.)

• 1 C Oat flour


• 1 C Barley flour


• ½ t salt


• ¼ rounded t baking soda


• 2 t baking powder


• ¾ C rice milk


• Vegetable oil for frying (I use safflower)

1. Mix flour together in a bowl. Add salt, baking soda and baking powder and mix well. Add rice milk and mix well.


2. Begin heating a nonstick skillet over med-low heat with safflower oil.


3. Now it gets a bit tricky because the dough is so sticky. You may need to add more flour to make it more manageable. It also doesn’t stick well together due to the lack of gluten. Flour a flat surface well and turn the dough out. Cut the dough into two pieces. Shape each into a 6 inch round. Cut like a pizza into 6-8 triangles (depending on the size you want.) Place them in the skillet. Let them brown on one side (about 5 min) and then turn for another 1-2 minutes.

Wheat Free Skillet Bread @ Group Recipes

Day 28 and 30 and 31: I DID IT!!

(I committed to practicing yoga each day in the month of January as part of World Yoga Practice Month. I tracked my progress here in this blog and also at my World Yoga Practice Month Page)

Still feeling under the weather so haven’t been out to blog much. I am proud to say (or perhaps shout) I DID IT!! I practiced every day in the month of January. I have always been quite dedicated to doing something most days, but I can honestly say I would not have done anything the past few days when I was feeling sick if it hadn’t been for woyopracmo.

Even though I have been feeling less than my best, I have still been meditating and sitting on my mat. I was inspired by a fellow yogini, Nona, who brought her mat to the hospital when she had an overnight procedure done! (I especially liked the part about doing a headstand the moment the iv was out – THAT is inspiring!)

For the month of February, we are all setting a goal for ourselves. Mine is to deepen my meditation practice. I will let you know what happens.

Beautiful Women

I just received this email from my mother. I have read it a few times in the past and love its message. Enjoy

Below is a wonderful poem Audrey Hepburn wrote
when asked to share her 'beauty tips.'
It was read at her funeral years later.

For attractive lips,
speak words of kindness...
For lovely eyes,
seek out the good in people.
For a slim figure,
share your food
with the hungry.
For beautiful hair,
let a child run his/her fingers through it once a day.
For poise,
walk with the knowledge that you never walk alone...
People, even more than things, have to be restored,
renewed, revived, reclaimed, and redeemed;
never throw out anyone.

Remember, if you ever need a helping hand,
you will find one at the end of each of your arms.
As you grow older, you will discover that you have two hands;
one for helping yourself and the other for helping others.

Day 28: Not Feeling Well

I am still not feeling well and in a pre-woyopracmo day, I would have skipped a practice all-together, except for my meditation. Not so any longer! I am at least going to do my Savasana (with its focus on surrender) and then off to bed.

Day 26 and 27: Quick Report

I am tired and not feeling well so I am going to make this a quick report. Yesterday I taught in the morning and finished the day with Savasana. Today, not feeling well, I did some restorative work for myself and am off to my Savasana. Good night!

Day 25: Quiet Day

(I have committed to practicing yoga every day for the month of January for World Yoga Practice Month. You can track my progress on this blog and on the World Yoga Practice Month Site [name: Yoga Laura]. Better yet, join me!)

I slept in again today. Glorious! I just love sleeping in. I used to feel guilty sleeping in because I “should” be working. (Even in college I was in the library by 8 am on Saturday mornings.) No more, my friend! I love to do it, I relish it, and I am grateful I can. I am perfectly okay with missing my morning practice in order to sleep in. I no longer feel the attachment to my practice I used to. My practice is something I truly enjoy and look forward to doing so I know, even if I miss my morning meditation, that I will get to something at some point during the day. I am off to my forward folds and Savasana. Have a lovely evening!

Creamy Tomato Soup - a Family Favorite

• 1 15-oz can navy or other white bean


• 2 15-oz can diced tomatoes (can use tomatoes with green chiles but that is too spicy for my family)


• salt and pepper


• tortilla strips for the top

1. Put the beans and tomatoes in a food processor and process until smooth.


2. Heat the soup to hot, adding salt and pepper to taste.


3. I fry up strips of tortillas (brown rice ones in our house) and use them as decoration over the top of the soup.


4. Creamy and delicious!

Creamy Tomato Soup @ Group Recipes

Have you noticed the widget at the bottom of the left hand column in this blog? I have a site at Group Recipes.com where I am going to share our favorite recipes. I will also blog them here. You can link from the widget or the link just above to access my site. From my kitchen to yours. Enjoy!

“Your Edge”

What is your edge in a pose? You know, the place where you feel you cannot go more deeply into the pose? It feels like a wall, doesn’t it? Like you couldn’t possibly go further. Did you know there is no such thing as a “wall” in stretching? We are working with soft tissue here, it can always lengthen. Now, it is true you reach a place in which you can’t go further, for now, but that place is always moving. If you were to hold the spot for a moment longer, breathe into it, see it release, you would then find the “wall” moves. I have begun calling it a “speed bump” instead of a wall because although it may slow us down, it certainly doesn’t need to stop us. The key to transforming your wall to merely a speed bump is to keep your mind in the pose, feel the resistance, breathe into it, see it moving. What often happens, though, is we go into a pose the same way every time. We go to our same place, rest for a moment (often thinking about something else), then we pop out and do the next pose. Of course, this isn’t true with all of our poses. I find it most prevalent in poses you don’t enjoy or ones that you do so frequently you have developed a strong habitual pattern in it. I encourage you to enter poses anew each time.

Think of how many places in your life, off the mat, in which you do the same thing. You assume it will be the same each time, whatever it is. Your job will be just as stressful today as yesterday, your commute will be just as challenging, you will always make the same amount of money, your parents will always be controlling, your children will always be hard to handle in a restaurant. You get the idea. This concept shows up everywhere.

Instead of assuming the same position each time, assume it will be different. Let yourself open to the possibilities. Let your body open to the poses and your mind to your life. Let your life be unforgettable.

“Live the Unforgettable”

I cut this saying out a magazine last fall. Doesn't it sound fabulous! I have many inspirational quotes (I am a collector, as you have probably noticed) and this one, from an ad, has affected more than any other. I realized that much of my life was unforgettable - absolutely fabulous. Then there were also parts that were unremarkable and it was time to change them. I want all parts of my life to be unforgettable - I want to have and do all that I have set out to do and I just get tingly with excitement when I think about it.

What do you want? What would make your life unforgettable? Let yourself dream about it and imagine it. Let the excitement draw you into the steps needed to turn your dream into reality. Let your life be unforgettable, too!

Day 24: A Quickie

I woke early for my japa and meditation. I skipped my afternoon asana to go to my homeschool playgroup. I am off to forward folds and twists and Savasana. You know, I am with all of you who want to continue this group. I am having such fun. Although I have practiced yoga for years, I do find I am even more committed because of this group. Fabulous!

Day 22 and 23: Another Lesson in Surrender

(Continue to follow my home practice as commit to practicing everyday in January for World Yoga Practice Month.)

Yesterday was glorious! Began the day with japa and meditation, did an arm balance practice to Mr. Rogers (other parents of small children will understand!), taught two yoga classes, and then ended the evening with a lovely forward fold and twist practice and Savasana. It is on these days that I have to pinch myself, I am so excited about what I get to do for a living!

Today was a sleep in morning so I didn’t do my morning practice. I also skipped the afternoon asana due to a play date for my children. I taught my advanced class tonight and had a great time! Now I am off to my evening practice.

I have mentioned before that one of my practices for this year is surrender. I found this quote today on my Compassion Club blog, left there by my partner, Marya (breezeatdawn). The quote is from Wayne Dyer:

“I release the need to determine how things “should” be.
If you are suffering in your life right now, I can guarantee that this condition is tied up with some kind of attachment to how things should be going.”

It was just what I needed and perfect for me! I have one area in my life in which I am currently suffering. I have been working on manifesting what I want in that area and then realized that my even bigger manifesting work has been on creating joy in my life, pure joy. My suffering has been because I didn’t think this area is going the way I think it should be. But what if the situation is heading me toward feeling more joy? I want to release expectation, enjoy what is happening, and let everything flow from that energy, not the energy of expectations and attachment, both fear-based thinking. Interestingly, my insight happened in the middle of tonight’s class. I had a burst of energy and felt the “expectation” just flow out of me. Wow! It was fabulous!

Day 20 and 21: Still Going Strong

(Follow my practice for the month of January as I journal what I do for World Yoga Practice Month -- I am YogaLaura if you want to check out my page!)

Yesterday I had a lovely japa and meditation to start my day. My husband got up with the kids (read: he allowed my to sleep in). It was glorious! When I finally woke up, the room was quiet. I just sat up in bed and meditated right then and there.

I then had a long nap in the afternoon instead of my usual asana practice. Might I say, “good choice!” I felt so much better resting. I get so exhausted during my cycle. Wait, scratch that, I want to change my view of my cycle. It is the natural, introspective, quiet time of the month. The fatigue is just my body’s way of telling me I am not yet quiet enough. Apparently I needed some quieting because I had a fabulous nap! I then did some forward folds before bed.

Today I took a class with Matt Sanford, author of Waking. He is an amazing teacher and I very much enjoy taking classes with him. He spoke about nonviolence (seeing how it was MLK Jr. Day) and what was particularly interesting for me, compared nonviolence to surrender. He said if you aren’t surrendering, you are not practicing nonviolence. Very interesting that he brought up both since I am currently studying both in my own life. Surrender is my niyama study for the year and for my program A Year of Living Compassionately, we are studying nonviolence. Matt likes to teach the subtle. Since he is paralyzed from the chest down, that is the level at which he practices yoga and he is powerful. He encouraged us to surrender in Urdhva Prasarita Padasana (Leg Lifts) and encouraged us to view struggle as an act of violence. Very interesting study for me and one I plan to play with in my life off the mat.

Off to my forward folds. Have a lovely night!

Day 19 – Early Class

I had an early class today so I was up extra early for my Japa and meditation session. I am really getting to love that early morning time when the house is quiet and I can feel the peace of the pre-dawn energy. My house is frequently filled with the sound of squealing children (either from joy or anger) and that, too, is musical in its own way. There is something about the quiet, early morning hours that connect me to God and my innermost self that is truly powerful. Now I am off to forward folds and Savasana before bed. Good night!

Day 18 – Backbends and Surrender

So, one of my new year’s resolutions is to open my back and psoas to Urdhva Dhanurasana and ultimately Dwi Pada Viparita Dhanurasana. My shoulders are ready and I think my upper back is almost ready. My psoas needs some work. It is where I carry my fear and I need to let myself release a bit more control to fully release this muscle. I am also working on surrender this year so I see many cross-overs in my goals. Today I worked on my psoas both physically and emotionally. I spent some time releasing the muscles in my practice and working in Urdhva Dhanurasana. I also spent the day letting go and flowing with what came up. You know, it is interesting having children. I think it was small children that helped me grasp the concept of the illusion of outer control. I giggle now when I hear a reference to “controlling your children.” There is no control with children. They have their own mind and will and what I hope for is being so in-sinc with them that I can guide them to living from their heart and making beautiful choices. I find I do that best when I can fully let go of my agenda and be present with them completely. Today was one of those days. Although there were things I wanted to do (in the house and on the mat), I didn’t feel tied to anything. I felt like I was on vacation, feeling that light and careless vacation feeling. When a child came to me needing something, I was able to effortless set aside what I was doing and be fully present with the child. When I am fully present, whatever the issue is is always resolved quickly and effortlessly. I am frequently amazed at how much easier a day goes when I am fully present with my little ones. Ironically, I got more done than I had originally hoped to get done!

Day 17 – Same ol’ Same ol’

I was up bright and early for my Japa session and meditation. Then I spent the morning with clients in my life coaching business and doing writing for a new internet-based yoga company I am starting. So much fun! I spent the afternoon at my homeschooling playgroup. Now I am off to spend the evening with my husband, chatting and doing my forward fold practice and Savasanaaaaahhhh….

Day 16: That’s My Yoga Girl!

Today I did lots of yoga and ahhhh….does it feel great! These are the days in which I remember exactly why I do what I do and feel the deep gratitude for 5000 years of wisdom. I woke early to a japa and meditation session. Then I taught a private yoga session. I have a great story to share from today.

This afternoon I did a workout video with my daughter. I love to do all kinds of exercise and I want to get my children excited about it, too. My daughter loves to “dance” with exercise videos so dance we do! Today we did the strengthening section of the video. When it was over, we were ready for more. On this video there is an aerobic portion and a yoga portion. I just assumed she would want to do the “dancing” so I suggested we do that section. She hesitated and then just agreed. My girl really likes to please others so sometimes I have a hard time finding out what she really wants and not what she thinks I want. I wanted to do what she wanted to do and I also wanted to help her voice what she wanted to do. I had her close her eyes and tell me what her tummy said when I said, “dance” and “yoga”. She opened her eyes with a big smile and said, “It wants yoga!” I laughed and said, “that’s my yoga girl!” So yoga we did…

I am off to my evening forward folds and Savaaaaasana.

Day 15: Not Much New…

I didn’t sleep well last night – extremely unusual for me. (I use to say I slept like a baby. Then I had one – they don’t sleep that well!) So I slept a bit later and skipped my morning practice. I taught a couple of classes tonight so I did quite a bit of yoga. I am off to do my evening of forward folds and then Savasana. Good night!

Day 13 and 14: Surrender…Surrender…Surrender…

I was feeling burned out on the computer yesterday so I decided not to do anything on it for the evening (usually when I post). Then, I decided I would at least do my woyopracmo post because, well, I should do it, and wouldn’t you know! It was the same moment the site was down for upkeep. The Universe was out to help me release my control. I bet everyone survived without my post as well.

So, yesterday I taught a class for teachers. I do it once a month and it is such fun! We work on poses as teachers and break them down in ways I don’t do in regular asana classes. I also got up extra early to do my own japa and meditation practice beforehand. Before bed I did my forward folds and Savasana.

Today I slept in and it was glorious! Being the last one up I chose to forgo my morning practice. I taught today and will be doing my evening forward folds and Savasana. Sorry so short and sweet. Must go do yoga…

Day 12: Celebration Craze

(I am tracking my yoga practice for the month of january for World Yoga Practice Month. You can read each day about what I did that day!)

I was up super early again today. I had an 8:30 class and I was up at 6 am to fit in my japa and meditation and boy am I glad I did! When I got home this afternoon, I had an experience of comic relief (something that other parents will appreciate especially.) First of all, I was deeply exhausted. You know the kind of fatigue, the-I’ve-really-had-enough–and-I-just-need-a-bath-and-12-hours-of-sleep kind. Only your kids need you and have been waiting by the door for you to come home to spend the rest of the day with you and your husband is already out the door to take a break, uh, I mean errands, before you have your shoes off.

I knew that when I came home my job was to make brownies for a family celebration. I have an extremely easy brownie recipe so I didn’t think much of it even in my fatigue. It would be an easy 20-minute job. Only my son was melting down because he was hungry so the first 60 minutes of my time at home was spent coaxing him to eat. Then I realized that I didn’t have the chocolate I needed for the recipe so I called my “errand running” husband (who was eating at Big Bowl when I reached him! ☺ ) to buy some and bring it home. Once I got the brownies in the oven, we began the frosting. (Yep, I forgot this part. Brownies are a treat but frosting makes it a celebration!) I made the frosting and then discovered that the celebratory boy wanted “rainbow” color. Since I homeschool, I am always looking for a way to sneak in a lesson so I agreed that we could make several different colors of frosting, mixing different combinations of food coloring. Out came four bowls, the craft table cloth (have you ever tried to get food coloring out of a wooden table?) and we mixed different food colors together into the bowls. Then he decided he wanted to make “cookies” out of the brownies and frost them individually. First I tried a drinking glass to “cut” them out only to find the brownies are stuck in there once cut (and it makes a very big mess!). The only thing I could think of to use was the cookie cutter my children use for the play dough. I did wash it quite well and I make my play dough from scratch so it is edible, I still found I didn’t want to share this part with my husband! We finally got the brownies cut out and frosted. I then turned to review the result in my kitchen. You guessed it, chaos. I took a deep breath and plunged in. I pulled out a pyrex container to store the leftovers only to find it was too heavy. It came down on the plate of brownies (squishing them) that were in my other hand then they both landed in a bowl of frosting which promptly broke splattering colored frosting everywhere! I cleaned the kitchen for 15 minutes before I even got to the broken bowl! Once the kitchen was cleaned, I realized it was time to start dinner. If I thought I was tired before…

I am off to forward folds and a lovely Savasana…although I must admit, I am not even going to try to stay awake for this one!

Day Eleven: Surrender

Let me begin by saying I have chosen this year to study the niyama, Ishvara Pranidhana (surrender) in my life. Control is a big one for me and can leave me inflexible, impatient, and certainly not in the flow of what life has planned for me. I have studied surrender often in my life and have let go of much of my control. There is still a bit left and I am ready to leave that bit behind! So, with that introduction, let me tell you about today.

Ironically I had already named this evening’s post “Ramping Up Again” because I had every intention (and plenty of time) to do a lengthy asana practice. I did start the day meditating before I got out of bed (my favorite time) and then planned to do a breathing practice. My family got up with me so instead, I chose to have a lovely morning together with them. It felt so wonderful to fully let go of my plan to be fully with them.

Then, this afternoon, I was running in the house with my kids and backed into the couch leg. I twisted my ankle a bit. It certainly wasn’t serious, at least I didn’t think it was, although I did hear a slight pop and I could see some bruising. So, I sat on the couch and put some ice on it. My son snuggled in next to me and told me it was his job to, “Help mommy feel better.” It was so sweet! He has been wanting to learn about giraffes lately so we popped the tape in of a giraffe special from PBS and snuggled in to watch. When my practice time came up, I chose to stay with him. I knew he needed it (I have been working a lot lately and will be gone much of this weekend – on yoga business, of course!) and I certainly needed it, too! What I am particularly proud of is not only choosing to stay with him but also not feeling an ounce of judgment for not doing my asana practice I had planned. Because there was no judgment, I felt perfectly present with him the entire time. What a gift for both of us!

I am off to do some forward folds and twists and then, of course, my Savasana, before bed. Happy surrender to all of you!

Defining a Yoga Practice

I am a huge supporter of defining yoga as so much more than the physical practice. I also firmly believe that you do not need 90 contiguous minutes of uninterrupted practice to consider yourself a “practicing yogi” (Thank goodness because otherwise I could count on one hand the number of “real” practices I have had since my children were born!) In fact, that is one reason I love yoga so much. It is a way of living, a philosophy, a spiritual path, it is so much more than exercise for the body. Truly I find I am practicing yoga almost all of the time -- a fact I hadn’t realized until a student asked me. She was curious if I had yoga on my mind all the time. I laughed, thinking, “of course not!” Then, only a moment later, I realized that I really do. I might be thinking about a piece of the physical practice, thinking about a pose I am going to teach or write about. I am just as likely to be considering the meaning of a Yoga Sutra in my life or thinking about whether I am breathing or wondering about ahimsa (nonviolence.) So, if you have narrowly defined your yoga practice, loosen up! A practice can be one pose, Tadasana in the shower, a twist in the car, savasana before bed. It could also be learning more about nonviolence. Learn more about what this fabulous art has to offer and expand your definition.

Day Ten: Physical Fatigue

(I am participating in a program called World Yoga Practice Month. I have committed to doing a practice each day in the month of January. Continue following my practice here on my blog.)

I was up early for a client today (I do life coaching) and once again was able to get up a bit earlier to fit in my Japa and meditation session. As I mentioned in my last post, my biggest “work” days are Tuesday night through Thursday afternoon so I always feel a bit spent by now. (I must use quote when I say “work” since it I feel a bit silly calling what I do work.) After two days of many classes, Thursday is usually my physical asana break, although I may do a few forward folds this evening and definitely a Savasana before bed.

Day Nine: Early Wake-up

Not only did I make my private session, I got up even earlier to start my day with a Japa and mediation session. I then taught a four-hour private, came home to spend time with my children and then taught again this evening. I am quite tired. The bulk of my “work” week is from Tuesday night to Thursday afternoon. Since I do late evenings and early mornings, I find by Wednesday night I am plum tuckered out so forgive the brief post. I am off to do a long Savasana and then sleep.

Day Eight: Still Going Strong

I started the day with a breathing session. My son got up with me and I was so grateful he was willing to watch the photos on the computer screen while I listened to my breathing exercises. I taught two classes tonight and I am going to do a looooonnnnnggggg Savasana before bed. I have a really early private session tomorrow (8:00!)

Day Seven: A Day of Yoga

I had a really early private session today (okay, it was at 8:30, that is really early for me! I used to teach aerobics regularly at 6:15 am. I think I am getting a bit soft! ☺) And I got up that early so I could start my day with Japa and meditation. Ahhh…nothing sets the tone for the day like a bit of quiet. Then I taught a private and another class. I did twists in both. It felt so good on Sunday, I wanted to share what had come up for me. Tonight I am going to do some forward folds and a long Savasana before bed…yummy!

January Practice

As part of World Yoga Practice Month (woyopracmo.com), I have committed to practicing and blogging each day in the month of January. I think I will do it in a single blog and just keep editing it so look for this post for my latest practice.

Day Six: Finally, A True Practice

I did it! I actually got on my mat for a total of 60 glorious, uninterrupted minutes! My daughter and husband were taking a nap (both are still feeling under the weather) and my son did puzzles quietly next to my side. I finally got to my twists and I got the zing up my spine! (Thanks Lilalia! ☺) I also woke an hour before my family and fit in a breathing session, some Japa and a meditation. Now I am off to another Savasana and another meditation before bed. I did so much yoga today, I was thinking about how I used to do three-hours every Sunday morning, BK (before kids. Actually, before husband, too.). I was actually thinking about how all of you parents fit in yoga with your family. I would love to hear from you!

Day Five: A Day in Heaven

I just had one of the best days of my life. I woke early, again before the sun, (only this time it was really early – 6 am) to do my Japa and meditation before getting ready for class. I taught then spent the afternoon with my family. Then I spent an absolutely unforgettable evening with the most amazing women. They are a group of students of mine whom I took through an advanced yoga teacher training. We had such a great time in the two-year program we decided to stay together to start a company. We will be beginning with a daily eNewsletter and then moving into many wonderful things. I will keep you posted on this blog. Now I am going to close to do some seated poses and Savasana. Sleep well!

Day Four: Getting Back on Track
Kids are gratefully feeling better, although they were unexplainably grumpy today. I was able to do my breathing practice this morning relatively undisturbed but was unable to get to my twists practice this afternoon. Luckily I remained unattached to it and surrendered to the "higher" plan my children had for me! I am off to a seated forward fold and twists practice and then japa and meditation practice.

Day Three: Everyone felt a bit better today -- after a very rough night (read: "Mom is exhausted!" My husband commented, "Isn't it great they slept so well." After noticing my look, he added, "Or, perhaps, I slept through some parts!") Anyway, I did keep falling back to sleep because after I posted last night I was also able to do 10 minutes of Japa (chanting of a sacred name) and 10 more minutes of meditation and then Savasana. When I go to sleep in a relaxed state, I find I can fall back to sleep when awakened much more quickly. Today I plan the same thing when I sign off. If all goes according to plan (are you laughing yet?) tomorrow I am going to do a long twisting practice!

Day Two: I had an interesting night and day with two very sick kids. I was up for two hours in the middle of night with a feverish child and then held a vomiting one for the afternoon. Did I mention I was studying Ishvara Pranidhana (Surrender) for the year? Ask and the Universe provides... I practice breathing deeply and being perfectly present with my very sweet, very sick little ones. When they felt better for a bit in the morning I was delighted my daughter suggested the Yoga Garden Game. Not only could I sit in Upavistha Konasana pose while we played, I was able to throw in a downdog and tree pose as well! I am off to do a Savasana before falling into a restful sleep (between my two, still feverish, little ones!)

Day One: I was up before the sun (not hard to do this time of year -- but doesn't it sound self-sacrificing! :-) ) and did a breathing session and Savasana. Zack was up with me and did a craft project as I breathed. (He interrupted three times to get me to rip tape off the dispenser for him. He was so cute -- he came up and gently whispered in my ear to ask if I was available for a favor.) Then I taught a two-hour workshop on Yoga and Manifesting: Bringing Your Yoga Practice to the Mat. (Fabulous, by the way! I will blog about it later.) When came home, I did a practice for myself focusing on releasing my psoas for Urdhva Dhanurasana (Upward Facing Bow Pose.)

I Am Ready!

I am so ready to go! I have been waiting for January first to come around. I am teaching a New Year's Day workshop tomorrow (Taking Your New Year's Resolutions to the Mat). I am going to get up extra early to begin my day with Pranayama and meditation. Mmmm...Delicious!

Feel Your Heart

Happy Holidays, everyone! I have a gift for each of you. Here is a visualization I created for consciously feeling your heart and the beautiful love that is there. Have a wonderful holiday!

Love Meditation

Recycling Old Sticky Mats

I just had to share these great tip from a blog I really enjoy: Total-Health-Yoga. Ideas for recycling your yoga mats! Personally, I have three I could recycle. (All but my very first mat -- very attached to that one sentimentally! :-) )

Surrender

One of the things I love so dearly about yoga is there is so much to learn. I will never be done. I am a frequent studier of the Yoga Sutras, especially the yamas (nonviolence, truthfulness, non-stealing, moderation, and non-greed) and the niyamas (purity, contentment, discipline, self-study, and surrender). I have spent time on each one, teaching about them and studying them myself. I have decided to spend 2008 exploring the final one: surrender. As a recovering control addict, I am looking forward to this investigation. I will keep you apprised of what I am learning.

Funny Zacky Story

I was up early this morning to do my breathing practice before my children were up. I often use the podcasts I have on my website (so my own recordings) to guide me in my breathing. So, here I was in the middle of our living room, listening to my own voice talk myself through a breathing series. My four year old son, Zack, woke up and came to find me. My children know that when I am in the middle of a breathing practice they can’t touch me (it throws off the energy balance). So this little cutie snuggled next to me without touching my body at all and rested his face in his hands to watch my screen saver. There he sat for at least 10 minutes, not saying a single word.

That in itself is a cute story, but it gets better! My daughter, Sierra, (6 ½ years), then woke up and came out to find me. She whispered to Zack, “What is Mommy doing?” He replied in the loud whisper of a child, “Whatever she tells herself to do.”

Giving Thanks: And We Get To Eat!

I love Thanksgiving. It is truly my very favorite holiday. A day set aside for us to count our blessings; to realize how wonderful our lives really are. I taught silent classes tonight as a gift to my students. As silent class is one in which I do not speak for the entire class. I demonstrate the pose, then they do them. It is an incredibly power class. Students are drawn into the silence and their minds truly slow down. Savasana in a silent class is deep and wonderful. At the end of class, as we had our palms at our hearts, I spoke of how much I loved the holiday, how much I enjoy a holiday in which the purpose is to feel grateful. Then one of my students piped up with: “And we get to eat!” It was quite amusing. So enjoy your day of gratitude and definitely enjoy the food! Know that I am incredibly grateful that you are out there and reading what I write!

Is Your Practice From Love or Fear?

In my last post, I discussed the difference between motivation (coming from fear) and inspiration (coming from love). When you are doing something with motivation, you are doing it because you are afraid something else will happen if you don’t do it. When you are doing it from inspiration, you are doing it because you are excited about what will happen when you do it. Well, when I learned the difference between the two, I realized my yoga practice was coming from fear. How is that possible, you say? Read on. The genesis of my yoga practice came from all my years of exercising and *eating right* and all the self-discipline that engenders. Goodness! If I went one day without exercise I might get fat or feel depressed or who knows what terrible thing could happen! When I began yoga in earnest, I just transferred all my discipline from exercise to yoga. I think I just didn’ I still loved my yoga practice and thoroughly enjoyed how great I felt throughout it and after, but deep down I knew that I was doing it because I feared what would happen if I did not.

Because my practice was based in fear, it was keeping me from growing. In fact, at that time, I realized my entire personal practice, all the things I was doing in my life for “my own good” were also from fear. If I was going to grow spiritually, my life needed a foundation of love. That was also the time I really got on a deep level that any external control I tried to exert was also from fear and if I was going to release fear in my life, I needed to let go of control. The only way I knew how was to stop doing everything that came from control — my practice. I stopped exercising, doing yoga, meditating, journaling, and watching my food intake. It took me awhile to miss anything. Initially I just felt relief from the time pressure. I had free time and no shoulds for probably the first time in my life. It was incredibly liberating! Then I went through a period of judgment and self-criticism all around the guilt of not doing my practice. I just sat through it and did nothing. I cannot remember how long that stage lasted. I know it was a couple of weeks or so, though. Then I felt done. I was ready to begin inviting things back into my life. I was inspired to take my practice to new places. I only brought in one thing at a time and didn’t do it if the old pattern showed up. I would only do it if it came from an inspired place. Any will power needed and it wasn’t what I wanted for that day.

How did I know it was time? Not sure...I just knew I was ready to pump up my practice and take it to the next level.

Inspiration vs. Motivation

In one of his books, one of my favorite authors, Wayne Dyer, describes the difference between motivation and inspiration. Motivation comes from the negative. “I must do this or this bad thing will happen.” (Read with enormous weight and negativity to the words.) (I must exercise or I will get out of shape. I must eat right or I will get high cholesterol. I must do my yoga practice or I will have a hard day.) Do you resonate with any of those? Now, inspiration comes from the positive. “If I do this, this wonderful thing will happen.” (Read with lightness and delight.) Coming from inspiration is much more delightful and joy-filled! (I get to exercise today to help my body feel strong. I want to eat right today to feel good. I am so looking forward to my yoga practice. I know I will feel delicious afterward.)

His definitions have affected every part of my life since I read them. I have always been a highly motivated individual – I could will power my way through anything. Changing from the negative to the positive was an incredibly foundational shift for me. Motivation is based in fear and inspiration is based in love. I was shocked at how much of my life was based in fear. In my next post I will discuss what I did with my yoga practice to shift it from fear to love.

Personal Practice Guilt

How is your personal practice? Usually when I ask a student this question the response is riddled with guilt. Rarely is a student able to live up to her own expectations (or what they think mine are). I am always a bit amused because the guilt is causing more harm than not having the practice the student thinks she should have. We need to grow into our habits. We cannot force them on ourselves. Using will power is just a recipe for failure. Whenever we effort for something, we aren’t flowing with what we need in that moment. So, you’re thinking, “Great, Laura, how am I ever going to start a practice then?” I am glad you asked!

Reread my column under “Thoughts from Laura”. Now get excited on two levels. First, the everyday one. You can have more energy! I have heard many things from students. I guarantee I have never heard, “I have enough energy. I don’t need anymore!” Think of how good you can feel every day. Let the excitement of feeling good spur you on.

Second, the life-long one. Begin to be drawn by the excitement that your life can be more, that you can feel better, and then what you do for the world is add to it, not take away. Adding to the world doesn’t mean doing Nobel Peace Prize work (although you may!) Just being a kind person to the clerk at the grocery store adds to the world. Plus, as you feel better and experience more joy in your life, you will be drawn effortlessly to whatever the best thing for you to be doing is, your life purpose, if you will.

Kind of gets you excited to get to the mat, doesn’t it?

Alignment: More Than Just Aligning the Bones

“Good alignment allows you to do more with your life effort,
while poor alignment requires more energy to sustain.”

This quote is a paraphrase by one of my students from something Donna Farhi (an internationally renowned yoga teacher and author) said. It is so powerful. Read it again. Good alignment lets you do more with your life effort. What a thought! We often get caught up in our day-to-day chaos and stress and forget the big picture. Regardless of your belief system, I think we all agree that we can have a life that makes a difference to the world or a life that takes away from the world. Having that choice, we all would choose to make a positive difference, to leave the world a little better than we found it. Good alignment gives you more energy to make a difference. Hmmm...that helps bring more meaning to my yoga practice.

Twists with integrity for the inner body

My last entry was about twisting with the spine, or twisting in integrity with the outer body. This entry is about twisting with integrity for the inner body. You have two aspects to the physical body. The outer body consists of what you see, arms and legs and torso, along with what you don’t see, your bones. The inner body consists of your internal organs, the contents of the outer body. When we twist, we often use the outer body to force or leverage ourselves into a twist, frequently going beyond what is truly comfortable for our body, both inner and outer. Outer discomfort is revealed by losing alignment of the spine (see last entry). Inner body discomfort shows up if you feel like you are still twisting for a moment when you return from a twist. That sensation can signal that you are moving beyond what your inner body is ready for as well. When we move into a twist solely from the outer body, using our arms as leverage tools, there is a good chance you are forcing the inner body into a position that is challenging its alignment.

So, what to do? Allow your inner body to guide you. Here is an excellent exercise to help you feel your inner body guiding you. Sit in Sukhasana (Easy Cross-Legged Pose). Feel your sit bones and grow very tall, extending the spine. Without using your arms, begin to twist to the right. It will feel awkward initially, hang in there. Once you have gone as far as you can, take your left hand outside your right knee and your right hand behind you and support yourself as far as you have already turned. Take a breath in and get even longer through the spine. As you exhale, gently draw yourself more deeply into the pose. Now you will come more from the integrity of the inner body. The twist will be softer. See for yourself. Come out of the pose. Feel the body. Now, twist to the left using the hands to “force” the twist. And then come out. The twist from the outer body is harder and the inner body is softer. Ironically, you don’t tend to go any further into a twist by using the leverage of the outer body, although it feels like you should be able to do so. Try it. Compare the two twists.

Be Sure to Twist with the Spine

I am amazed (and admittedly occasionally amused) watching us twist our bodies. We look a bit like contortionists, having lost the alignment of our spines, heads, and often limbs in the attempt of a deeper twist. When we lose the alignment and move into a deeper twist, not only have we lost the integrity of our body, we have lost our energy line as well. At best we don’t get the full benefits of the pose. At worst, we can damage our spine.

You need to view the spine as the axis around which you are twisting. That means keeping the spine long. There are several things your body can do to keep the spine long, although it might mean you won’t twist as far as you are used to twisting.

The first is to keep both sitting bones grounded. Feel both of them as you revolve. We tend to lose the sit bone we are turning away from and tip into our twist. Try a quick twist right where you are sitting. Can you feel the tip? We just tend to put more weight on the sitting bone we are turning toward.

Now an important aspect to keeping the sitting bones grounded is to allow them to shift slightly. I know this direction is contrary to what many teach, but allowing the sitting bones to twist slightly (so the sitting bone you are twisting away from moves forward slightly), keeps the spine in integrity. You are twisting the spine. The spine begins at the coccyx/sacrum which is part of the pelvis. If you don’t twist the hips slightly, you aren’t twisting the entire spine. Moreover, if you twist the spine while you keep the pelvis static, the sacrum may twist within the pelvis, torquing the sacro-iliac joint.

Okay, so you allowed the pelvis to shift slightly and you grounded the far sitting bone so you feel both sitting bones rooted, now you need to lengthen the spine right out of those sitting bones. As you lengthen, be sure to keep the torso aligned so you don’t tip the pelvis forward or back or take the ribs forward.

Now that the spine is long, you can begin to twist. Begin the twist from the base of the spine (the sitting bones) and feel it move up the spine. Visualize the twist occurring at each vertebra, not just your favorite two or three (somewhere in your mid-lower back). Feel long and keep your axis aligned over those sitting bones.

Ahhh…nothing like a good twist. Next, I’ll discuss twisting in integrity with your inner body.

Feeling Complete with a Pose:

Whenever you do a pose, you should feel complete physically. In other words, if you feel you absolutely need to follow a pose to balance your body, or release physical tension from the first pose, something was wrong in your initial pose. If you do a backbend and can’t wait to twist or forward fold to release your lower back, you need to work on the alignment in your backbends. If you forward fold and can’t wait to twist to release the tension in your upper back, you need to work on the alignment in your forward fold. Every time you finish a pose, your body should feel balanced and complete.

I noticed this idea most in Ustrasana (Camel Pose). Every time I came out I couldn’t wait to drop to Balasana (Child’s Pose). I needed to release the tension in my lower back. When I finally realized I was not complete after Ustrasana, I began to work on my alignment. When I went into the pose with more control and didn’t go as deeply into the pose, my lower back didn’t need the release anymore. I still enjoy Balasana after Ustrasana, but I don’t need it to balance me.

I want to add one more point to this thought. You should feel complete physically, that doesn’t mean that energetically you should feel complete. In particular, regarding back bends and headstands. Back bends are incredibly stimulating and need forward folds to follow to calm the nervous system (especially if you are practicing at night and you want to sleep!) Headstands need to be followed by shoulderstand for the same reason.

Sensing Your Energy on Your Yoga Mat

Here is a way to easily feel your energy on your yoga mat (and quite dramatically.) We will do it with standing poses so if you use a block, place the block on the outside of your right leg. Begin in Tadasana (Mountain Pose). Take a moment to really feel your pose. I want you to be able to remember how you feel right now to compare it with how you will feel in a moment.

Now, do this series of standing poses: turn your feet to the right and do Trikonasana (Triangle Pose). Then turn your feet to the left and do Virabhadrasana II (Warrior II Pose). Then to the right do Parsva Konasana (Extended Side Angle Pose). To the left do Parsvottanasana (Pyramid Pose). To the right, do Parivrtta Trikonasana (Revolved Triangle Pose). Finally, to the left, do Virabhadrasana I (Warrior I Pose). Return to Tadasana (Mountain Pose). Take a moment and ground your pose (as best you can!) Feel the imbalance? Quite significant. There is a feeling like you are tipping or twisting to one side.

We purposely created an imbalance in the body. The imbalance, though, is mostly energetic. We used all the major muscles on each side of the body so physically we are relatively balanced.

There is no magic to the order of the poses. I organized this series so you don’t need to move your block. All the poses that might need a block are on the right side. Be sure to do the series to the other side to balance yourself out!

Sensing Your Energy on Your Yoga Mat

Here is a way to easily feel your energy on your yoga mat (and quite dramatically.) We will do it with standing poses so if you use a block, place the block on the outside of your right leg. Begin in Tadasana (Mountain Pose). Take a moment to really feel your pose. I want you to be able to remember how you feel right now to compare it with how you will feel in a moment.

Now, do this series of standing poses: turn your feet to the right and do Trikonasana (Triangle Pose). Then turn your feet to the left and do Virabhadrasana II (Warrior II Pose). Then to the right do Parsva Konasana (Extended Side Angle Pose). To the left do Parsvottanasana (Pyramid Pose). To the right, do Parivrtta Trikonasana (Revolved Triangle Pose). Finally, to the left, do Virabhadrasana I (Warrior I Pose). Return to Tadasana (Mountain Pose). Take a moment and ground your pose (as best you can!) Feel the imbalance? Quite significant. There is a feeling like you are tipping or twisting to one side.

We purposely created an imbalance in the body. The imbalance, though, is mostly energetic. We used all the major muscles on each side of the body so physically we are relatively balanced.

There is no magic to the order of the poses. I organized this series so you don’t need to move your block. All the poses that might need a block are on the right side. Be sure to do the series to the other side to balance yourself out!

Sensing Your Energy Right Now

Are you aware of you energy yet? Can you feel the prana or chi (or whatever you call it)? Here are two really easy ways to begin to sense it. One you can do while you are sitting here reading this blog entry (although, admittedly, if your workmates can see you they may wonder…)

Put your arms straight out in front of you, chest-height. Turn one palm up and one palm down. Quickly open and close your fists twenty times. Then turn your palms in the opposite direction and repeat opening and closing your palms twenty times. When you finish, you may already feel the *activity* in the palms of your hands. It feels a bit like feathers are touching your hands. That is your energy. To enhance the feel of the energy, bring your elbows to your side with your hands out in front still. Relax your hands so your fingers curl gently (like you are holding a ball). Turn them to face each other and gently move them together (without touching) and further apart. This exercise from Chi Kung is called “Holding an Energy Ball” and it is precisely what you are doing. You will feel the energy between your hands. Pay attention to your hands now. Do you feel even more activity on the surface of your palms? You may even feel many swirls. You have awakened Chakras in your palms. Chakras are intersections of energy channels.

Doing Yoga with the Kids

Yep! I really do yoga with my kids climbing on me – literally. Here are the photos to prove it.

I also want to add that my husband told me Zack (3 years) did his own yoga practice tonight while his sister took a bath. (I was out teaching yoga). He said, “Daddy, can I do yoga?” Then he got out is mat and proceeded to do about 5 minutes of his own yoga (many variations of down dog.) That’s my yoga boy! ☺

Reversing the Cycle of the Breath

Here is a wonderful exercise for letting go. In our culture, we view the cycle of the breath as beginning with an inhalation and ending with an exhalation. There are cultures in which they view it going the other way, beginning with an exhalation and ending with an inhalation. When I need to let go, I use this image of the breath. I first exhale, releasing whatever I am holding on to, creating space in my body, mind, and heart from something new. And then I inhale and bring in wonderful new energy to fill those spaces.

Use this idea in your breathing exercises or during Savasana. I find it particularly helpful when I am feeling stressed and in need of a deep surrender.

Staying Motivated to Practice

How do I stay motivated with my practice? Doing my practice leaves me feeling wonderful! Calm, relaxed, peaceful, kind, loving feelings I crave. If I stray too far from my practice, I begin to feel fears and negativity creep back into my life. I see myself becoming irritable with my children, less grounded and centered. I also find it feeds other negative habits, such as choosing foods that aren’t good for my system, reading books that don’t serve me, watching television. Whereas when I am doing my practice, it feeds wonderful habits, like doing more of my practice!

Detaching from Practice Expectations

In my last entry, I described my practice and the fact that I do something up to four times every day. How do I do it? Frankly, because I don’t have high expectations. It took my years to let go of my high practice expectations. Before kids, I had time for a leisurely practice with a lot of asanas (and time to work into the challenging ones) and hours of quiet for Pranayama and meditation. My life is very different now. Once I had my daughter, I kept waiting to “get back” to my practice. I defined practice as the hours of quiet and uninterrupted focus, quiet and focus that were no longer a part of my life. I put off any type of practice because I felt I needed the “old version” to “count”.

I had to let go of my original expectations and reevaluate what a practice was to me. How did I define it if it wasn’t about time? I realized my practice was about what I was doing to help myself spiritually and vibrationally. I wanted it to lift me up and help me live from a better place. I realized that not doing anything was robbing me of that experience.

As I mentioned in the first paragraph, I don’t have high expectations. You may have giggled at that statement, as if four practices each day aren’t high expectations. What I mean is I don’t expect perfection in any of my practices. I am okay with not doing some of my practices during the day (and occasionally an entire day goes by with nothing). I don’t expect to fit in all four. I can flow with our family life, with what is happening. In fact, that is one reason I have so many practices, I have options. If we are busy one morning, I can easily skip the meditation because I know I will do something before bed.

I also have low expectations for each practice. I often get my mat out and do a Tadasana and then find myself needed elsewhere, never getting back to my mat. I let myself be grateful for that Tadasana, not the 15 other poses I didn’t get to. If I am interrupted by my children during my meditation, I use the time as an opportunity to practice love and compassion, the point of meditation, not as a source of irritation because my meditation wasn’t perfect. Anything you do, one conscious breath a day, is taking you closer to calm and peace.

I frequently speak to my students about the importance of just doing something, even if it is a single pose. One pose can be considered a practice. Really. It all depends on your attitude around it. Remember why you are doing a practice. Whatever your reasons, I doubt you could argue that even one pose is a waste of time. Once you let go of your expectations, you would be amazed at what opens up for you.

My Personal Yoga Practice

My practice changes quite regularly. I would say every six weeks or so, my practice takes on a new look. Right now, on a good day, I do four practices each day. One of the reasons I have so many practice times is it gives me flexibility to go with what is going on in my day. So on most days I only get to 2 or 3 of them.

I start the day with a twenty-minute meditation. I use the term “start” loosely since I don’t do it first thing when I wake up. My children need me in the morning for attention, breakfast, dressing, etc. I normally can escape at some point for twenty-minutes before lunch. And, yes, I usually am interrupted during my time. My son (he is 3 years old) needs to check in with me at least two times during my period (especially when my husband is gone already). They know the time is important to me and respect the quiet very well for young children. I choose to see the interruptions as very sweet (especially because he usually comes in to say, “I love you”), knowing that one day soon I won’t have interruptions and will miss them! This period is my most important practice of the day. I fit this in 6-7 days each week. It sets the tone for the day.

My asana practice happens in the afternoon. If I am teaching a class, I don’t do a practice that day or only do a couple of poses. If I am not teaching, I do around 60 minutes of whatever I am working right now. Of course, “60 minutes” is also loosely used. I do my practice in the kitchen with my children doing crafts or eating right there. We chat and I am regularly interrupted by them to help with something. Although my mat is out for an hour, I do probably 40 minutes of yoga. I always put my mat away after an hour. I want my kids to know that my practice time is only that long – that they can count on it – and I don’t want to feel the pull of the mat being out looking at me when it is time to move on and be with them again. I do not attempt Savasana at this time. I do my asana practice 5-6 days each week.

My last two practices occur at the same time – in the evening, after my children are asleep and right before I go to bed, I do a 20-minute Pranayama session, my Savasana, and a 20-minute meditation. This time is also frequently interrupted by children waking and needing something from me. While the morning meditation sets the tone for the day, this session helps me surrender the day and sets the tone for my sleeping. I sleep more soundly and have better dreams when I have fit this time in. I do the meditation aspect 6-7 nights each week and the Pranayama 5-6 nights each week.

Out of all these practices, the morning meditation is my most sacred time. I rarely miss it, even if it hits in the middle of the afternoon, I work to fit it in. Stay tuned for my next entry when I discuss how I finally found time for four practices with children (one of whom I homeschool) and a business to run. (And, no, it isn’t magic! ☺ )

Effortless Changes

“The single most important tool to being in balance is knowing that you and you alone are responsible for the imbalance between what you dream your life is meant to be, and the daily habits that drain life from that dream.” (Wayne Dyer)

Admittedly, this quote is about manifesting, consciously creating your dream. Yet I also use this quote when I consider making changes in my habits, especially when it comes to my yoga practice. Certain habits support who you want to be, where you are going, and other habits keep you stuck in your current place. I know my yoga practice, meditating, eating well, etc. keep me feeling good and help me grow and evolve. It is much easier to remain committed when I think in those terms.

Normally when we attempt to affect change in our lives we use sheer will power, making ourselves do something, forcing really. Sometimes the new habit takes root and other times it doesn’t only to leave us feeling as if we have failed. This quote changes everything. What is your dream? How do you want to show up in the world? Do your habits support that dream or drain the life from it? I find, with my heart focused on the dream, it is much easier to make changes in my life, to do what I know supports the dream. In fact, I find the changes come about quite joyfully when I connect them to a higher dream.

Do your habits match with who you are and who you are becoming? What do you really want in your life? Begin to be selective and move yourself closer to your dream each minute of your day.

Hemp Oil

I have had a request to begin sharing some of my own practice, ideas and techniques, around health and wellness. (Please know that just because I do it, doesn’t make it the perfect practice for you.)

Hemp Oil

I am sure you have all heard about the importance of certain fats in your diet, especially the omega 3s and 6s. If you are a vegetarian, these are even more challenging to find in your diet. When I was in my early twenties, I had a severe bout with eczema that covered my body. At the time I knew very little about alternative medicine and spent two years seeing dermatologists who prescribed many a cream that did nothing to abate the itching and discomfort.

Finally, someone recommended a naturopathic physician who, within a thirty-minute visit, realized I did not have enough fat in my diet and my skin was showing the imbalance. She recommended two tablespoons of flax oil each day. Within four days the itching and rash was gone. Ever since that time, I have kept flax oil on hand - any time I feel itching begin, I take a tablespoon.

About six months ago I heard about hemp oil, also a source of omega 3 and 6. Hemp is better than flax because it has omega 3 and 6 in the perfect proportion for our body so it can be use more effectively. This information came to me when I was struggling with another bout of eczema. I began taking two tablespoons each day. It took longer this time to see the benefits, although I think that is merely because my body was more out of balance this time than last time. Now that the eczema has passed, I still take one tablespoon each day and give it to the kids as well. I am amazed at our skin. Normally we use lotion daily. We have hardly used it this year.

You can buy hemp oil in the supplement section of a health food store. It is in the cooler. You can also buy hemp seeds there as well. I use hemp seeds as I would sesame seeds, in biscuits, breads, muffins, sprinkled on salads, etc. They are very tasty!

Finding a Neutral Pelvis

Did you know there are only two positions for the human body in which the pelvis is completely free and not being tugged on by a muscle? The two positions are vajrasana/virasana (sitting on your heals) and table position (being on all fours.) In any other position, sitting, standing, or laying down (whether on your back or front), the pelvis is being pulled by muscles off its neutral position thereby making it nearly impossible for a yoga practitioner, especially a beginner, to find what neutral is for him/her.

So, how do you teach students how to feel a neutral pelvis? Put them in virasana on a block. In Virasana, we sit between our feet. Put the block lengthwise underneath your sit bones. The block will make Virasana comfortable for most students. If a student still feels discomfort in the knee, add a block or place a blanket under the block. The benefit of using a block is the hardest of the block helps the student really feel her sit bones. If the blanket is over the block, that feeling will be lost.

Feel your sit bones on the block. Take a deep breath and close your eyes to bring more awareness inside. Slowly tip the pelvis forward, stop when you begin to feel the lower back harden. Bring the pelvis back to neutral and slowly tip the pelvis back until you feel the abdominals harden. You will not have to go far either way. Your neutral position is somewhere between these two points where both the abdominals and the back are soft and relaxed.

Then have your students lengthen from the sit bones through the top of their head. Have them do it slowly, bringing it up their body from their sit bones. Have them pay attention to maintaining the pelvis in its neutral position, without creating hardness in the abdominals or the back. (We have a tendency to create hardness as we lengthen by lengthening the front or back body faster than the other thereby tipping the pelvis.

Now your students can experience the neutral pelvis, and its effect on the posture of the torso, and can bring that experience into other poses.

Savasana Before Bed

I do Savasana before bed most nights. (I only miss if I happen to fall asleep with my children.)

I find that doing Savasana greatly enhances the effectiveness of my sleep. I sleep more soundly and fall back to sleep more easily if I am awaken
(which can be several times each night with children.) Savasana is one of the best methods for calming our nervous system – the part of our anatomy that is responsible for the stress response. When our nervous system is calmer, our mind doesn’t work over time and can rest at night.

Another idea is to do your meditation at night. Meditation also calms your mind and can improve your thoughts before bed from worrisome thoughts to more spiritual ones. When I have lots of time, sometimes I do both Savasana and Mediation -- what a gift!

Restoring Yourself

I cannot emphasize enough the importance of restoring ourselves and our students. Our nervous systems are over-stimulated and taxed in our society, especially during the holiday season. People come to yoga to find balance in their lives and then we skip over Savasana, giving them a few minutes to unwind before going back out into the world. Did you know it takes somewhere between 17 and 20 minutes for the physical body to relax? We need Savasana, especially this time of year.

Judith Lasater recommends doing Savasana 20 minutes each day, one restorative practice each week, and a week of restorative practices once a year. (She dedicates the week between Christmas and New Year’s as her restorative time.)

My tip for you this month is to make your Savasanas longer. Treat your students to a long visualization or silence to help them counter the frenetic pace in which our cultures engages this time of year.

Releasing Old Beliefs

“We build self-images and construct concepts and paradigms that feed our sense of certainty, and then we defined this edifice by bending every situation to reinforce our certainty. This would be fine if life were indeed a homogenous event in which nothing ever changed; but life does change, and it demands that we adapt and change with it. The resistance to change, and tenaciously holding on to things, causes great suffering and prevents us from growing and living in a more vital and pleasurable way.”

-Donna Farhi

Admittedly, the quote is a mouthful. I had to read it several times to finally understand her words. It is our resistance to change that keeps us stuck in the suffering cycle. In one of the studios in which I teach, I teach in a different part of the room than the other teachers. My regular students have long grown accustomed to my unusual arrangement and I had forgotten how I have rearranged the room. Today I subbed for another teacher and was fascinated watching students come in. Some smiled, found their spot, and sat down. Others were noticeably annoyed, commenting that it was “uncomfortable”, “weird”, etc. One student had a hard time enjoying class until the end, holding on to her idea of what should have been the arrangement. By the end, we were all giggling at the realization that a mere changing of the arrangement could cause so much angst. It was so very unimportant in the grand scheme of life.

Think about what our beliefs about life do to us? We all have ideas about life that we tenaciously grip, as Donna says, resisting the natural changes in life that are constantly occurring. We even rearrange in our heads what is really happening in order for the situation to fit our paradigm.

Having a yoga practice can help us to loosen our grip on our beliefs. As we loosen our bodies, the hold our beliefs have on us also loosen. Not always, though, notice I said “can help” and not “will help”. In fact, our practice can keep us very stuck in our beliefs as well. We need to constantly evaluate our practice, what it is doing for us, and shift to make sure it is keeping us open and growing.

Ayurvedic Water Flush

Drinking water. I know you all already know about the importance of it. I began an ayurvedic technique with drinking water around 10 years ago and love it. Right when you get up in the morning, drink a lot of water. I originally read 64 ounces. I have never been up that high. I used to do 32 ounces and now I do around 16 ounces. It rehydrates you after the night and gives you a quick detox (you will need to visit the bathroom several times over the next couple of hours.) Be sure to do it about an hour before you eat, though, so you don't dilute your digestive fluids. Also be sure you have no health concerns that could make this practice unsafe for you. Occasionally I miss a day and I can feel the effects all day even though I am still drinking my usual water throught the day.

Growth

I have a few students who are my "perennial" beginners or intermediate students. Many have been in the same level for years. Some occasionally ask if they "should" move up to a higher level. My response is always the same, "Do you enjoy where you are? Is it still serving you?" Sometimes the answer is a resounding yes, sometimes it makes them think (which usually means no).

If someone is staying because it is just what they want, the class level fits who they are and feeds them, wonderful. I have read many yoga books and studied yogic philosophy and I am quite sure I have come across nothing that says, “Thou shalt not stay at one level class for too long.” Yoga is suppose to nurture who you are, gently pushing you to do more with your life. Many people need their class because it is the one calm in their life, the one sure thing. Knowing that can certainly be supportive.

But others remain at the same level out of a fear of the next step and fear of not being ready. When it is that for someone, I gently suggest they try the next level once -- the door is always open to come back to their comfortable level.

Isn't that true in life? Sometimes we remain where we are because we feel supportive and enjoy not being pushed to grow. In which case, it may be supporting growth in other areas. Other times we are stuck out of fear. Think about your own life. What is true for you? Sometimes there is a gentle way to “sample” the next level so it isn’t so scary. Other times it is a true leap of faith.