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...

1. 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.

2. 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.

3. 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!

4. 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!

5. Savasana - include some time in rest before taking on the rest of your day!

6. 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.

1. 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.
2. 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.
3. 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.
4. 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

Self Talk in Your Yoga Practice

Self talk can influence our yoga practice, personal life, business relationships, and sense of fulfillment.  This interview  with Michael Sutton and Dena Breslin introduces ideas about where our self talk comes from, and who put those phrases in our heads.  

Your thoughts may seem perfectly normal and reasonable to you, but could you be more positive?  The Mayo Clinic  states that positive thinkers experience greater resistance to the common cold, reduced risk of cardiovascular disease, increased life span, reduced levels of distress and depression, and better well being.  

One of the types of negative self thought that the mayo clinic mentioned in the above link is polarization.  This commonly occurs in yoga practice.  When the instructor cues a choice between child's pose and downward facing dog, do you take downdog just because you want to do the harder (self labeled better) pose?  Do you compare your practice to other's practices?  Do you shy away from the restorative class because it's "better" to turn your yoga class into a "workout"?  

If any of this seems familiar, you need turn inward, and turn off those thoughts.  There aren't good or bad poses.  A yoga or meditation practice is a great way to begin to give the voices in your head a break.  Don't judge yourself or the poses (we all have favorites, but try to approach them all with joy, strength, and ease).  Once you find success during your practice, it will begin to influence the rest of your life.  

Tao Porchon-Lynch is a 96 year old yoga instructor who doesn't believe in age, and really embodies positivity.  I really love her thoughts on self talk.  "Whatever you put in your mind materializes.  So if you put negative thoughts, you draw toward you negative things.  So be positive, just look for good."

Our minds tend to filter out things and label them as good or bad.  What if we could experience our practices and our lives and really see more of the positivity and beauty?  The world is a beautiful place, and our practices are all beautiful as they are.  We just have to open up our eyes and see them that way.  Embrace the good, soften the edges in your body and mind, and enjoy each moment.  Just look for good!

Namaste - Beth

Challenge day 4

Day 4 is L handstand against the wall. Sometimes this can feel even harder than kicking up to a wall. 

Start out on your hands and knees with your feet against a wall. Push up to a shortened downdog, heels on the wall. Stay here or walk your feet up the wall and straighten your legs. Your hips will stack over your shoulders and wrists. Keep your core strong. It is normal to feel like your hips are beyond your hands when they aren't. 

Does the Teacher Keep Score in Yoga Class?

Who is the best practicioner in your yoga class?  As a society, we tend to measure our own worth in comparison to others.  Schools assess children by grading them, and we expect them to do well.  Sports teams keep score, and we praise the team who has the best score at the end of the game.  Adults  may keep score by the size of their house, the car they drive, the vacations that they take, or the size of their bank account.

Student #1 was deciding if she wanted to double up on yoga classes last evening.  She wanted to know if it was going to be a hard or relaxed class.  I responded to her that she could make the class what she needs right now, and she always had the option of taking a knee down or going into child's pose.   Meanwhile, a small group of students were chatting about the previous day's class, "Lauren's class was really great yesterday".  I had been in that class and responded, "yes it was, and I really enjoyed taking child's pose a few times".  This astonished student #1, "You took child's pose?  I took downward facing dog every time".  

It is all too tempting to keep score in yoga class (or assume that your teacher is keeping score).  Did you get into a deeper version of the pose, hold plank longer, or demonstrate more strength and flexibility?  I offer this truth, your yoga teacher is not keeping score, and fellow students almost never slap each other in the butt like football players do during a game.  Although I now laughing as I  picture students slapping each other in the butt while leaving the studio with an encouraging "great Warrior 2 today".

If there were a score in yoga class, it wouldn't be measured in how many times you denied yourself rest (if you needed it).  Yes, it is easy to measure progress through advanced poses, but some bodies will fit into those poses naturally.  Gymnasts and dancers may more easily find cool looking poses, but that does not make it advanced yoga.  So how do we measure our progress?

1. Is there consistency in your practice?  This can present itself in asana (poses) on the mat or yoga philosophy off the mat.
2. Can you give your body what it needs?  Evaluate each day (or each pose) if you need to take it easy, or push yourself to work a little harder.  Since yoga is a union of mind and body, if you're taking the pose you need, you're advancing!
3. Can you become more aware of subtle changes?  You can add new awareness by activating the legs, engaging the core, lengthening the spine, aligning the body, or practicing breathwork.
4.  What is the quality of your savasana?  Do you feel a little humming in your body, do you feel fully relaxed, are the tension and anxiety gone?

While there will never be a trophy or a winner's podium after the yoga classes that I teach, I hope that each student experiences something much greater than "winning" at yoga.  This can happen when we stop grading ourselves and others.

 Hopefully your practice will help you to stop keeping score in other areas of your life as well. What if you picked up a little extra work when a coworker is stressed?  What if you put extra effort into a relationship without keeping score?  What if you really saw a stranger in need and took a step to help?  With nothing expected in return, no agenda in mind, just living life and connecting with others.  Don't you think you'd be happier?  

If we can find happiness without scorekeeping on and off the mat, we all win.  The prize is peace and joy.  Doesn't that sound great?

Namaste - Beth

Love Affair with Yoga

During my recent yoga mat giveaway, I asked you to share what you love about yoga, or why you wanted to start practicing.  Here are a few of your responses.

"Yoga brings me into the moment. I can let go of what has passed and free myself of concern for the future and in doing so find peace and strength."

"Yoga helped me transform from a broken, bitter sufferer to a healthy happy thriver..."

"Yoga helps me be calm and in touch with my authentic self..."

"I float to my car after wall yoga. Never have I been so relaxed and at peace. Each class takes me to a different space in my practice."

After so many of you took the time to share your heartfelt feelings about the practice, I thought it was only fair to share a bit of my story with you, so here it goes.

I started practicing yoga around the year 2000.  At the time, I was a bit of a gym rat, taking classes and lifting weights for 2-3 hours several days a week.  When the gym offered yoga, I decided I might as well check it out.  

At first, I attended out of convenience.  It was something to do between work and kickboxing.  My teacher was warm and encouraging, and I love her.  I felt comfortably challenged, and enjoyed the feeling I got at the end of class.  After class, I stayed with the yoga buzz for about 5 minutes, then we spent the next hour learning to hit each other.  Oh well, not even a little enlightened, but it was a start.

When I gave up the kickboxing for marathon training with the Team in Training, yoga came with me.  I increased my mileage way too quickly, never warmed up or cooled down, but practiced yoga on my off days.  I'm pretty sure yoga is the only reason I came through that 26.2 miles injury free.  I began to notice that I could treat my long slow runs much like the moving meditation that I practiced in yoga class.  I maintained a regular yoga practice since I first stepped on the mat.  

Several years later, I was sitting in a cardiologist's office.  Although my heart appeared "stone cold normal", I had tested positive for the genetic condition, Hypertrophic Cardiomyopathy.  It has killed my father, grandfather, and given my baby sister a defibrillator.  Since I work in the field of cardiac electrophysiology, I knew exactly what I was up against.

Despite my knowledge, as a vegan runner in her 30's, I was not ready to hear the news.  I was less thrilled with the cardiologist's activity restriction "you can do whatever you want, as long as it is at a conversational pace".  Since the condition regularly kills marathon runners, the running clearly had to go.  After much contemplation, I realized a few things.

1. My beloved yoga practice was always with the breath.  It was within the restrictions.
2. Yoga gave me similar feelings to a long run.
3. Yoga may have been the very thing that would keep my heart normal, and reduce the risk of disease progression.

My 2 times a week practice became quite regular.  My husband and family noticed the improvements that I was experiencing, and encouraged me to continue.  When my husband suggested teaching, I couldn't have been happier.  

During teacher training and my ongoing study of yoga, I have made several improvements.

1. I learned to forgive and have repaired broken relationships.
2. I learned to love myself.
3. I learned to express love to others, and feel real joy.
4. I connected with myself, and experience less reactivity.
5. I have become more present.
6. I have discovered the joys and benefits of meditation.
7. I have reduced pain, increased strength and flexibility.

I may never know to what extent, but one way or another, I love yoga because it has saved my life.  Maybe literally, and maybe just because of all of the benefits that I have experienced due to my practice.  I love my students, my blog, my teachers, and myself.  I love yoga because it is who I am.  It is a part of me that can never be taken away.  I hope that through this blog and my teaching, that I can give these gifts to someone else.  

If you are considering starting or attempting to maintain a regular yoga practice, I encourage you to do whatever it takes to make that happen.  This Valentine's Day, begin your love affair with yoga.  You'll be happy that you did.

Namaste - Beth

Kharma Khare Hybrid Bliss Non Slip Eco-Friendly Yoga Mat - 5 Mm (Blue)

Zaq Allay Blue Aromatherapy Diffuser Led, 80ml Capacity

ZAQ

Art of Attention: Book One

By Erica Jago, Elena Brower

Dealing with the Unexpected

“Yoga teaches us to cure what need not be endured and endure what cannot be cured”

— B.K.S. Iyengar

The unexpected isn't always avoidable, but a regular yoga practice will help you deal with it.  You'll become less reactionary, connect with yourself, and live in the present moment.  This can result in an improved experience for yourself, and those around you. 

While traveling earlier this month, our first flight was delayed and we missed our connecting flight.  The seasoned airline employee was less than sympathetic to put it mildly.  The 6 travelers who missed the flight were assigned alternate travel arrangements.  Arriving at the gate just 2 minutes earlier would have saved us 2.5 hours, and we were all feeling unhappy about our situation.  A few simple questions can demonstrate how to handle the situation yogically.

Question #1 - Can this be cured?

Answer #1 - Nope, the attendant at the gate did not have the authority to open the door and let us take the flight.

Question #2 - How can this be endured?

Answer #2 - A meal did wonders for our moods.  We found our new gate, then my husband and son played a game while I set out to explore the airport.

I was delighted to discover an airport yoga studio.  It was a simple space, decorated with plants and silhouettes of yoga poses.  It was located just off a quiet hallway between terminals.  There were yoga videos to stream, mats to borrow, a privacy screen, and a logbook to sign.  Airport yoga studios have been reported at San Francisco International Airport, Burlington International Airport, Dallas-Fort Worth International Airport, Albuquerque International Sunport,  Raleigh-Durham International Airport, and Chicago's O'Hare International Airport.  I highly recommend using these spaces while you are traveling.  It can make a flight much more enjoyable, and healthier too!  If you have experienced others, please comment in the section following this post.

View fullsize

Upon completion of our final flight, we were once again delayed, and folks around me were frantically attempting to position themselves to quickly exit the airplane.  My family and I were waiting for them to pass, and you could feel the nervous tension building in the air.  Imagine my surprise when a woman across the aisle suggested that we chant Om as a remedy to the situation.  Instead of participating in the anxiety, I was able to have a very nice conversation with this California Yogi while we allowed others to go first.  The things that I would have missed by getting caught up in the nervous tension.  Talk about finding a way to endure!  

In yoga, we practice maintaining our breath and focus in difficult situations and poses.  We practice turning inward instead of comparing ourselves to others.   This helps teach us to deal with our daily lives, and acts as a shock absorber for the little bumps that come along the way. It leads to a lower stress, more enjoyable life experience.  

Next time you're dealing with the unexpected, ask can this be cured, and how can this be endured?

Namaste - Beth

Yoga in the Media

This ad from Yoga Reebok wants us to work harder.  "There are two ways to do things, the hard way or the easy way...it takes grit, sweat, resolve."  Check out the expression on the face of the model at the end of her yoga session (not the usual post yoga buzz I'm going for in my classes).  Reebok obviously wants to portray the fierce determination of a great competitor.  My biggest problem with this idea is that yoga IS NOT a competition.

[youtube=://www.youtube.com/watch?v=U_aGeabK1k8&w=854&h=480]

That is not to say that you won't work hard in yoga classes, it's just that the size or complexity of the poses isn't the goal of yoga.  Some may easily accomplish a beautiful physical practice such as this, but it is not necessary.  A yogi can find calm while remaining determined in movement (or stillness).  A yogi can appreciate the subtle aspects of poses, making them seemingly new every day.  

I've lived "grit, sweat, and resolve", but currently, my yoga is teaching me to work smarter as well as working hard.  My yoga is teaching me to look inward and love myself.  Because of that, I've begun to ask for the things that I really want when I'm off the mat.  This has taken a great deal of work on my part!  

Yoga is life changing.  I've lived and loved the "work harder" phase of my practice, but you can miss something sweet if you just go for the "grit, sweat, and resolve".  Work smarter, find rest, work with focus, practice attention to detail, and find peace and stillness.  Yoga is an amazing mind-body connection, and not just beautiful poses.  

Students work in my classes, but I hope there is more.  I want my students to leave feeling amazing and finding a new connection with themselves.

Live, love and practice yoga!

Beth