Zen Squirrel Blog
Path to a Personal Yoga Practice
I have a confession to make, despite 17 years of faithful yoga practice/study, and 4.5 years of teaching yoga, finding regular time for my personal practice was still a challenge. I have tried practicing on my own with limited success, via class streaming on YogaGlo and was quite judgemental with myself when I failed to meet the goals that I set for myself.
I started participating in Instagram Yoga Challenges, and saw both regularity of practice and physical achievement in poses that I usually stay away from. The chance to be listed as a winner seemed to ignite the fire to get up early enough to practice every day. There was one problem with this. The gains were physical, but the soul had left my practice. I am reminded of a verse from the Bible that I had memorized as a child.
For what shall it profit a man, if he shall gain the whole world, and lose his own soul? - Mark 8:36 KJV
It didn't really matter if I could stand on my hands or do a big backbend if the spirit and the true feeling of what brought me to yoga was gone. The pose is not the goal of yoga! I was practicing daily, but for the wrong reasons.
Setting out to find the soul of my yoga practice involved establishing a regular routine, finding discipline, and being honest about my intentions. I no longer have to look good for my morning practice. I am enjoying the liberty of establishing a routine that works for me. The first step was loss of the daily instagram post, which gave me the freedom to come to that mat just as I was in the moment (it also saves the time of getting changed). I usually get out of bed, feed my pets, drink warm lime water, and practice in my pajamas. This has given me the freedom to take more time for the practice itself and find balance every day.
My second step was the loss of my yoga class streaming. I'm not saying that this step is for everyone, but I needed to find balance by loss of external focus. I spent less time choosing the day's practice, and more time in actual practice. I am able to customize my practice based on my daily schedule. I lost the external focus, and regained a little more soul in my yoga practice. Putting the soul back in my yoga has influenced the way I feel off the mat, my interactions with my family & friends, and brought authentic inspiration to the way I teach. Sound good? Here are a few steps to get you started...
Timing - set a regular time & routine every day. Hold yourself accountable, but allow for variation depending on what else is going on in your life. Your practice should be a haven, not an obligation. A goal of early morning practice 5-7 days a week works for me.
Breath (pranayama) - If you are practicing early in the morning, it is a good idea to do a type of breathwork that will give you energy. I've been working with Kapalabhati or Skull Shining Breath. Here are some instructions if you're new to the practice.
Meditation - This may feel more natural either here or after your asana (pose) practice. Feel free to experiment to find out what works for you. I prefer to do a round or two on my mala beads, then sit in stillness for the rest of my meditation, but there are several ways to learn how to meditate. Subscribe to my blog, and you won't miss the guided meditation I've been working on!
Yoga Poses (asana) - I find that an established routine with opportunity for variety works well for me. Established students or teachers can develop a practice of their own. I suggest new students establish a practice with a local teacher (see my schedule for information on group or private instruction). If you're interested in online offerings, comment on this blog and let me know what you're looking for. I love to meet the needs of my online community!
Savasana - include some time in rest before taking on the rest of your day!
Reading/Study - You may choose to read a religious text, or study some yoga text. The choice is yours. Meditations from the Mat is a good choice, and an easy read. It includes 365 brief one page reflections, that I have used as an intro to several of my yoga classes. Some of my other favorites iinclude Light on Life, Eastern Body Western Mind, Yoga Sutras and A Spiritual Rennegade's guide to the Good Life. Check out the Facebook Yoga Book Club that a friend & I started if you want somewhere to discuss yoga texts & find inspiration.
Just yesterday, I had a discussion with a friend who is nearing the end of teacher training. She had recently come to the conclusion that yoga was much more than where you put your hand, foot or tailbone - YES!!! Your yoga practice can be about turning inward, how your practice makes you feel, finding balance. You can choose to take your practice into every part of your day. You may or may not be able to hold fancy poses or teach large groups, but please find and keep the heart and soul of your practice. The true power of our yoga practice lies within.
Namaste - Beth
4 Ways to find the Magic in Your Yoga Practice
John came to my yoga wall class completely unaware that he was about to give me the biggest compliment ever. After class, I asked, "how do you feel?" He answered " it was challenging and relaxing at the same time." Best compliment to a yoga teacher ever!
The yoga that I have come to adore is far from the big, showy, hyper flexible photos. It is far from the sweaty workout based flows (although my teacher makes us work harder). The yoga that I love centers the mind. It is challenging and calming at the same time. It balances the sthyra sukham (Strength & Ease) of the Yoga Sutra (my favorite Yoga Sutra Ever). It holds both calm and challenge at the same time. This is part of the magic of a yoga practice. Here are a few ways that you can find the it in your practice.
- Hold the poses for a long time. It did take quite a long time for me to enjoy practicing this way. Maybe the poses aren't quite as big, or you may take a modification halfway through, but this will give you a chance to express the pose more fully.
- Concentrate on one key movement. Maybe you fully root into your hands and feet, taking the time to notice what actions in your legs and arms make a change in your connection to the earth. Maybe you concentrate on hinging at the hips, or keeping your abdominal locks engaged. This can take us out of our heads, and gives you a point of concentration during long holds.
- Use breathwork. Maybe you concentrate on Ujjayi breathing (sounds like Darth Vader) or taking long even breaths to a count of 6-8 in and out. You may play around with extending the pause at the end of the inhale and exhale. The sounds of the world can fade around you as your full focus moves toward your breath.
- Find your Drishti. Drishti, or focused gaze is the key to make balance more achievable and is soothing for the mind. It takes comparison out of the picture (you can't truly keep a focused gaze on one thing while comparing yourself to whoever is on the mat next to you). If you find your mind wandering, remember to find your drishti (find a focal point) .
It takes time and effort to practice in this way. Do not judge yourself if you find your mind wandering, because it happens to everyone. Try to return your attention to the practice. Using one or more of these ideas can help make that concentration a little more achievable. How do you find your focus when your mind wants to wander in class? Where do you find the subtle magic in your yoga practice?
Namaste - Beth
Modern Ways to Share Yoga
Like it or not, the modern yoga practice is evolving. I used to be the typical American yogi. I did home practices several days a week, and usually took a live class at least once a week for live instruction. Since this was the 1990s in Lancaster county, I had videos instead of You Tube and Yoga Glo, and I had a class at a local gym instead of a studio or a large festival.
Since then, times have changed. In some ways I was highly resistant, and some changes I embraced with open arms. Here are a few of the changes to the American yoga culture as I see them.
Yoga Studios
Fine Spirit Yoga Studio in Ithaca, NY
Even the availability of a variety of yoga studios is a fairly recent development. There is now accessibility to a nearby yoga studio in nearly every town in America. Easily accessible yoga studios with live teachers offer great benefits. A live teacher can answer your questions, and correct your alignment. A live teacher may offer alternative poses based on what they see in your body. A live teacher can see your progress, encourage you, and lead you in the right direction.
These studios all have their own teachers, styles, and a thriving community of yoga students. Having several local yoga communities to choose from has been such a great development over the last 15 years. Yoga classes are places where I can feel at home and find loving people with interests that are similar to my own. Practicing in a loving, welcoming community can bring a sense of kinship with others off the mat too!
When I'm traveling, I love picking out a few yoga studios to visit. In Ithaca, NY I visited several studios, but recommend Fine Spirit Yoga Studio and The Yoga School. In Corpus Christi, TX I loved Crossroads Yoga, and in Austin I enjoyed a lively practice at Black Swan Yoga. In Asheville, NC I found a thriving community (and improved my headstand) at Asheville Community Yoga. If you're in Lancaster County, PA, visit my home studios West End Yoga and The Yoga Place in Ephrata. I clearly spend a lot of vacation time finding yoga studios.
Electronic Classes
Out with the DVDs and VHS tapes (yes, I'm that old), and in with the You Tube and online services. I have been suprised to meet several yogis who fully embrace the yogic lifestyle, yet have never set foot in a live class. Many of them practice with free classes that are available on You Tube. There are also several online services that offer a wide variety of classes for a monthly subscription.
Electronic classes are a great way to fit a practice into a busy life. They offer the benefit of a wide range of practices that can be done any time day or night. People without the background to develop their own home practice can find safe home practices that have been developed by a professional. I discourage people from practicing exclusively online, because it is so important to connect with other yogis and assure safe alignment.
Media
There is now so much more to yoga media than a print magazine or two. Yoga is everywhere. It advertises yoga and non yoga products. There are blogs, facebook accounts, podcasts and instagram accounts all dedicated to yoga. Largely due to these influences, the media is now making an effort to broaden the American image of a yogi. Yogis of different races and sizes grace the covers of yoga magazines (although I'd still like to see more fetured male yogis). The message is becomiong more inclusive (although my local yoga studios really already are that way).
Some yoga purists may shun some or all of these types of yoga practices, but it is bringing the benefit of yoga to the masses, and how can that be bad? I have dedicated students who have tried yoga based on facebook posts. I have peers in the yoga community who have never set foot in a yoga class (and they're just as passionate as I am). Maybe as yogis, we can find a way to be more inclusive and embrace the changes that are taking place in the yoga community that we love. It's time to share the benefits of yoga with the world!
If you're interested in ways that I'm contributing to yoga media (other than www.yogam8.com), check this out.
My Articles for Do You Yoga
4 Awesome Benefits of Yoga for All Athletes
5 Ways the #Selfie Encourages a Yoga Practice
10 Steps to Have a Yoga Retreat at Home
How Does Yoga on the Rope Wall Work
Instagram Account
Facebook Account
Namaste - Beth
#SpringYogaChallenge Day 3
Day 3 of the Instagram Challenge with @yoga.m8 and @mommycrossing is Low Lunge. Try pressing your foot into the mat to lift your knee and activate your back leg in a new way. post your photo to join us!
Namaste - Beth
Challenge Day 2 of 12
Scale Pose is in store for March 21, day 2 of the #SpringEquinoxChallenge on Instagram, hosted by @yoga.m8 and @mommycrossing. Use blocks or get creative with your props to find flight. This pose calls for strong arms, shoulders, and core. Try it and post a photo of your results.
Namaste - Beth
Put a Strap on your Yoga Practice
Some students view the use of yoga props as a sign of weakness. Although often unappreciated, props such as straps and blocks can offer big rewards when used creatively in yoga practice. Here are a few ways to sneak props into your home practice.
1. Blocks in Wheel Pose - Using blocks against a wall in wheel pose can help to open your chest and decrease the amount of pressure on the wrists. Place the block on an angle, propped between the baseboard your yoga mat. Keep your legs engaged, and try to make this feel like an even backbend (it is very tempting to make the movement all about the lower back).
2. Straps in Reclining Hand to Big Toe Pose - To practice rooting the thighs, place a strap around your upper thigh of the lifted leg and around the ball of your foot of the extended leg. Instead of taking the foot as close as you can to your head, root your sitting bones down, keeping the natural arch in your lower back. Next, press through the extended foot to root the thign of the lifted leg. Only take the stretch as deep as you can without loosing the rooting of the thighs.
3. Straps in Downward Facing Dog - Make a loop about shoulder width, place it behind your back, and tighten it around both shoulders. The idea is to keep your shoulders and upper back from rounding. At the same time, pull your lower front ribs in, and feel your back press gently into the lower strap on your back. Keep the hips lifted high, and the legs engaged. Allow your strong foundation to bring new length to your spine.
Strap in Handstand - Place the strap as you did in downward facing dog. Prepare to kick up to a handstand about 6-8 inches away from the wall. You may not need it, but it is great to know that it's there. Engage your core, look between your hands, and kick up, attempting to place your hips just above your shoulders. Feel the stability & have fun!
Props are great. They can support and open your practice in a whole new way. Hopefully you feel inspired to find a new love for props. Try these ideas in your own practice, and tag @yoga.m8 on instagram if you use these or any other cool props. I'd love to hear from you.
Namaste - Beth