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.
Wednesday, September 26, 2007
Thursday, August 23, 2007
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.
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.
Monday, August 13, 2007
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.
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.
Saturday, June 23, 2007
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!
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!
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!
Monday, May 21, 2007
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.
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.
Thursday, May 03, 2007
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.
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!
Friday, April 20, 2007
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.
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.
Friday, March 23, 2007
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! ☺ )
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.
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.
Monday, January 29, 2007
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!
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!
Friday, January 19, 2007
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.
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.
Monday, November 20, 2006
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!
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.
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.
-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.
Monday, October 30, 2006
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.
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.
Monday, September 25, 2006
Health Practice: Body Scrubbing
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.)
This month I want to tell you about body scrubbing. Your skin is one of the most important detoxing organs in your body. Much of your toxins go out through your skin. Invigorating and exfoliating your skin through body scrubbing can aid this process. I had always done it in conjunction with a detox or cleansing process I used to do regularly. (Detoxing is not appropriate when you are pregnant or nursing, something I have been or doing for over 6 years now.) I have begun doing it now as part of my daily practice and it is wonderful! Not only does it keep the skin refreshed, it helps the lymphatic system as well.
I have read many ways to do it. I will describe here the method I have chosen. You can use a body scrubby, a washcloth, a loofah, or a natural-bristled brush. I use a loofah although I think I would prefer to have a brush. I chose the loofah because it felt safer to have around the house with children.
Do a dry scrub before your shower. Be in the shower or bath so you can rinse any dry skin that flakes off down the drain. Begin with your feet and rub up toward your heart. Scrub and rub vigorously. You are suppose to scrub until your skin turns pink. (I will say that my skin didn’t turn pink for several weeks and it is still only a mottled pink. I have more detoxing to go!) Before I began to turn pink, I judged my stopping point my when I was beginning to get sore. Then move to your calves and thighs. Make long sweeping motions, again, up to your heart. Then do your hands and arms, sweeping up. Do your face, but be gentle, neck and chest (avoid the breasts and other tender areas). Stroke down on your stomach. Now do your back and buttocks. (Here is where a long-handled brush comes in handy.)
It is incredibly invigorating for your skin. It feels refreshing like brushing your teeth in the morning or washing your face at night. Just try it for a few weeks and let me know what you think.
This month I want to tell you about body scrubbing. Your skin is one of the most important detoxing organs in your body. Much of your toxins go out through your skin. Invigorating and exfoliating your skin through body scrubbing can aid this process. I had always done it in conjunction with a detox or cleansing process I used to do regularly. (Detoxing is not appropriate when you are pregnant or nursing, something I have been or doing for over 6 years now.) I have begun doing it now as part of my daily practice and it is wonderful! Not only does it keep the skin refreshed, it helps the lymphatic system as well.
I have read many ways to do it. I will describe here the method I have chosen. You can use a body scrubby, a washcloth, a loofah, or a natural-bristled brush. I use a loofah although I think I would prefer to have a brush. I chose the loofah because it felt safer to have around the house with children.
Do a dry scrub before your shower. Be in the shower or bath so you can rinse any dry skin that flakes off down the drain. Begin with your feet and rub up toward your heart. Scrub and rub vigorously. You are suppose to scrub until your skin turns pink. (I will say that my skin didn’t turn pink for several weeks and it is still only a mottled pink. I have more detoxing to go!) Before I began to turn pink, I judged my stopping point my when I was beginning to get sore. Then move to your calves and thighs. Make long sweeping motions, again, up to your heart. Then do your hands and arms, sweeping up. Do your face, but be gentle, neck and chest (avoid the breasts and other tender areas). Stroke down on your stomach. Now do your back and buttocks. (Here is where a long-handled brush comes in handy.)
It is incredibly invigorating for your skin. It feels refreshing like brushing your teeth in the morning or washing your face at night. Just try it for a few weeks and let me know what you think.
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