Zen Squirrel Blog
Is There Room for Comparison in Yoga?
Regardless of if you're into Yin, Bikram, Vinyasa, Hatha or DDP Yoga, most instructors will tell you to make the practice your own by listening to your own body. Most instructors will tell you to not compare yourself to the others in the room. Each person's practice is individual, and we all have different needs, so if you need to take rest, do it.
I am very lucky to teach and practice at 2 great yoga studios. Both studios welcome a variety of styles, students, and abilities. I love these people!
I got on Facebook this afternoon and read the following, "easy fix...whew!!! Just made us appreciate the heat that much more! Continues to amaze me why non-bikram people want to debate the heat....living proof the heat is an added bonus!!! Thanks for hanging in there this morning with me - it's fixed and ready to go!!!! See you in the HOT room!!!!"
AHHH!!!!! Why do some yoga instructors and studio owners feel the need to try to put others down? Why the need to mention "non-bikram people" at all? Why not just mention how much the heat has benefited you personally? If you want your students to turn inward and make their practice their own, why not demonstrate that mindset when advertising your classes?
The same goes for all of the rest of us who may be tempted to put down any other styles of yoga? WE ARE ALL HERE FOR THE SAME REASON! Let's share the yoga, share the love, and help everyone feel great.
I have enjoyed Bikram, Ashtanga, Yin, Iyengar, Prana, Vinyasa, Hatha, Aerial Yoga, etc. Each class was different but helped me get back in my own body. Please, let us support each other as an entire yoga community, and share the love.
In conclusion, no room for comparison leaves more room for love and mutual respect. End Yoga Rant.
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
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?
- Is there consistency in your practice? This can present itself in asana (poses) on the mat or yoga philosophy off the mat.
- 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!
- 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.
- 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
I may never know to what extent, but one way or another, I love yoga because it has saved my life
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.
- My beloved yoga practice was always with the breath. It was within the restrictions.
- Yoga gave me similar feelings to a long run.
- 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.
- I learned to forgive and have repaired broken relationships.
- I learned to love myself.
- I learned to express love to others, and feel real joy.
- I connected with myself, and experience less reactivity.
- I have become more present.
- I have discovered the joys and benefits of meditation.
- 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
Free Yoga Mat Giveaway
Enter to win a Free Hybrid Bliss Yoga Mat from Kharma Khare.
To celebrate our facebook followers, I am proud to announce that yogam8 is giving away a FREE YOGA MAT from Kharma Khare ($70 value). I've recently started practicing on Kharma Khare mats, and have fallen in love with their products. This giveaway mat is like 2 yoga mats in one. One side is 4mm of recycled rubber (with all of the bad stuff taken out). Since it's recycled, you're preventing old tires from ending up in a landfill. The other side is 1mm of natural rubber latex in a beautiful blue color. I prefer the natural rubber latex side for practices that are more gentle, and the recycled black rubber side for practices that produce more sweat.
How to Enter
- Only Yoga M8 facebook followers may enter - so like the page if you haven't already.
- To enter, comment on this link with what you love about yoga or why you want to start a practice.
- Please share this contest with your friends to share the opportunity. (I'll give an extra entry if I see anyone sharing this link on their facebook page.)
- Entries must be received on or before 2/13/15.
- Winner will be notified by facebook message on 2/14/15 and will have 48 hours to respond, after which, an alternate winner will be chosen.
- Winner must provide e-mail, phone and address for delivery.
Namaste, and good luck!
Beth
In Defense of the Yoga Selfie
First of all, please allow me to defend my very un-yogic judgemental attitude that I'm about to admit to. I have been opposed to the "yoga selfie" for quite a long time. The seemingly borderline narcissitic act of taking photos of oneself in yoga poses, seemed to be the exact opposite of what my yoga practice represents. To me, yoga was all about finding the steadiness of the mind, and what I learned about myself during the process.
My recent experimentaion with selfies was strictly a tool to evaluate my own practice. When combined with some inspiration from friends, my attitude has shifted. Here are a few of the benefits to the yoga selfie.
1. Selfies can help you check your alignment. You can attempt to feel these actions all you want, but when attempting to refine alignment, a picture is worth a thousand words. You don't even have to show them to anyone else if you don't want to.
Imagine my dismay when I, with 3 years of teaching and 15 years of practice experience, actually saw my alignment issues in downward facing dog. OMG how have I managed to even function? No wonder my teacher keeps telling to stop bringing my chest so close to my thighs.
A quick selfie allowed me to realize that what felt like my chest hovering up way too high was actually a more properly aligned downward facing dog. Who knew? My teacher did, because she saw what I was doing, and with a quick yoga selfie, I could too. Now I can see the difference between my perception and reality.
2. Selfies can help you share your practice with yogis near and far. Let's face it, for those who actually post their own photos, it takes a lot of guts to put yourself out there. Rather than being a way to brag, it can be a way to create community. Sharing selfies can connect people from near and far who share techniques, tips, and progress with each other.
3. Selfies can inspire people to try new things. Maybe the most interesting aspect has been wathcing the instagram account that belongs to my friends at mommycrossing. I have seen how individual each person's practice really is. Some poses that I find easy have been a challenge for them, and some that I find impossible, they post downright amazing photos. Some of the photos include their mini yogis, which is really pretty great!
4. Selfies can teach you a few new techniques. I've been inspired to try a new prop or assist for a few tricky poses. I've googled poses that I've seen, and have found new ways of entering poses. Trying new things helps me to build to my own practice, and helps me develop tips to pass on to my students.
In conclusion, if you are inspired to take yoga selfies, they don't have to be perfect, after all, this is a practice. Please, no judgement of yourself or others. Selfies can help refine alignment, build community, inspire and teach. Check out my instagram page here, and consider sharing your own photos. Who knows who you'll inspire.
Namaste - Beth
Meditation Break
Want a way to freshen your mood and outlook during the workday? Try taking 5-10 minutes for a meditation break. Lately, I've been carving out a few minutes during my lunch break. Although I'm lucky enough to have a beautiful chapel at the hospital, any quiet space will do.
Are you a first time meditator? Here are a few tips to get you started.
- Promise yourself, no judgement. There is no such thing as a perfect meditator. Everyone starts somewhere. The idea is learning to calm the fluctuations in the mind. It's OK to have thoughts, just notice that they exist, and bring your attention back to the meditation.
- Find a quiet, comfortable space. Close the door, and silence your phone. Distractions will make the meditation a lot more difficult.
- Sit tall. You may be comfortable on the floor, a cushion, or a chair. Take the position that works for you, but don't slump.
- Find your focus. You may use a mantra, your breath, or something you're gazing at. When you feel your mind beginning to wander, begin again by finding your focus.
- Set a timer. You may start slowly with 5-10 minutes. Notice how you feel before and after the meditation. You'll be comfortable with longer meditations as your practice progresses.
- Try a guided meditation. There are various apps, you tube videos, and meditation classes available online. Although I prefer to sit quietly on my own, they can be a great place to start.
- Aim for a consistent practice. A regular short practice may produce better results than a long, sporadic one.
A midday meditation break will elevate your mood, reduce stress, and reset your mind for the rest of your day. I urge you to try it daily for 2-4 weeks and begin to notice the benefits.
Namaste - Beth
My Favorite Yoga Pose
My favorite pose changes as my practice develops. Please read more here, on my blog. What is your favorite pose and why?
Every yogi has a few poses that really make them feel great and others in which they struggle to maintain calm focus. The longer I maintain my practice, the more that I realize that the beauty really is in the balance!
As a new yogi, I really enjoyed backbends and hip openers. They came easily to me, and I could stop worrying about if I looked like a "real yogi", because I was sure mine looked better than at least half the class. While that is clearly NOT THE POINT, I was able to stop worrying about the way I looked, and actually feel the pose. Maybe that is why I enjoyed backbending and hip opening for so many years.
With each new asana that I learned, I began to gain confidence. Arm balances became accessable, and I felt like I was getting stronger physically. I was very type A, and enjoyed having a physical measure of my progress. At the time, the hotter and sweatier the class, the better (also a measure of success).
I heard David Swenson speaking about the 8 limbs of yoga, and I began to connect to yoga on a deeper level. I began to study the Yoga Sutras. Yoga became something that I thought about off the mat, and it became a lifestyle.
Slowly, I began to embrace the slow movements and developed more awarness of fine movements and energy shifts in the body. I honestly developed a journey inward during my practice. This internal study is what makes asana practice so powerful, and it is available in any pose at any moment.
Slowly, my favorite pose is becoming almost every pose. I am learning to love the difficult poses more than those that come easy to me, because that is where I see the inner workings in a more profound way. I am learning to slow down and see the beauty of the transitions. I'm still not crazy about pyramid pose (parsvottanasana) and I love a good inverson, but a few moments of stillness at the end of practice beats them all!
Resolutions vs Intentions
I set an Intention at this time every year instead of a resolution. Let's talk about the difference.
We are now a few weeks into January, and New Years Resolutions are in full swing. I set an Intention at this time every year instead of a resolution. Let's talk about the difference.
Webster's defines resolution as "The act of finding an answer or solution to a conflict, problem, etc. : the act of resolving something". An intention is defined as "the thing that you plan to do or achieve : an aim or purpose".
Resolutions are often things like loose weight, start a fitness program, etc. I would like to concentrate on intentions, "aim or purpose". Starting a fitness program or meditation practice may be just the thing to help you achieve your intention, but the intention itself is different. Your intention may be strength, joy, love, letting go, etc. Often these are themes that yoga classes are based on, but they don't have to stop when you leave the mat.
While meditating during a New Year's Day yoga class, I decided that my intention for 2015 would be joy. It is only by allowing myself to express true joy (I'm a bit reserved), that I will be able to share it with others.
My method of practicing my intention off the mat is simple. I have a flexible bracelet that I wear daily. Whenever I feel my joy being disturbed by anger, anxiety, or the emotions of others, I move the bracelet to the other wrist. Simple enough, but awareness is the first key to change.
I have to confess that the first day that I tested this method, I found myself moving the bracelet very regularly. I would like to a person who brings a positive energy to a room rather than being dragged down into the negative energy of others.
Awareness is the first key to change. Realizing when I'm being dragged into someone else's drama and moving my bracelet is quickly teaching me to stop the negative energy at the source.
I encourage you to take the time to ask yourself what you really want in 2015. Maybe the reason that you have resolved to accomplish that handstand, loose that weight, or get that new job is because you just want to be happy.
Take the time to meditate on the true improvements that you want to make in life. (Hint - it is probably one of the reasons that you come to the yoga mat in the first place.) This year, find your aim or purpose, and not just the conflict that you'd like to resolve.
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Namaste,
Beth
Practice Monotasking
Much of our culture celebrates multitasking. In today's world, you can drive a car while listening to a book or talking on the phone to someone far away. On the computer, I often have several tabs open, a sign of my frantic mind. I may be (during the exact same session) searching for a heart opening mantra, shopping for last minute Christmas gifts, and writiing a blog, while my washing machine does my laundry and my dishwasher does the dishes. This probably sounds familiar to quite a few of us.
That is why our practice is so important. Plan some time to monotask every day. Monotasking, or beinging attentive in the current moment can relieve stress, which is great for your nervous system. You may even consider keeping a short journal about your experiences. Please leave your devices behind - it will be OK! Whatever you do, make it a REGULAR practice. Here are a few ideas to get you started.
- Take a walk or jog outdoors. Notice the weather, the smells, the sights, and your feelings.
- Start a meditation practice. It is highly beneficial. My 12 year old son started by practicing 10 minute guided meditations on YouTube, but really all you need is a seat and your breath. Here is a brief video (less than 2 minutes) to get you started.
- More Yoga. Even a 5-10 minute practice can change your mood. I enjoy backbends and inversions for energy, balancing poses for focus, and seated poses for their calming nature.
- Prayer or chanting a mantra. If you have a practice of prayer that benefits you, keep it up. If you are interested in exploring chanting a mantra, it can be a very healing practice.
- Read something that makes you feel uplifted. This may be a spiritual book, such as the Bible or the Bhagavad Gita, poetry, or philosophy.
- Write something. This blog has been a practice of heart opening for me. You can write something for others to read, or you may choose to keep a private journal.
- Play or listen to music. I know many people who find that music plays a huge part in their lives, and impacts their personal well being. If you are one of these people, stop and enjoy the music!
After you finish your practice, notice how you feel. Allow yourself to take the time to have this feeling every day. It is always available to you, and you won't regret taking the time to improve your mindset. Whatever practice you choose, keep it up!
Namaste - Beth
10 minute Yoga for Low Back Pain
A friend (non yogi) came to me for a few yoga moves to do when his low back "needs stretched out". He is your average muscular, several years of weight lifting type of guy. I'm guessing his stretching routine has been little to none. I had difficulty finding something that wasn't too advanced, so here are a few key poses to get you started. If something doesn't feel quite right, rest or move on to the next posture. As always, if you have acute pain, please get your doctor's OK before attempting any of these poses.
Child's Pose - Your knees can be wide, or close together, with feet close together. Your hips will be moving toward your heels, but if they don't reach, just let them hover, or use a pillow as a prop. Arms can be stretched overhead, or stretched along the sides of your legs. Concentrate on lengthening your spine, and softening any tight areas. After a minute lay on your belly, using your stacked palms as a pillow for your forehead.
Locust Pose - From your stomach, reach long through your inner ankles, legs slightly lift off the floor, while attempting to keep as much length in your spine as you can. Head can remain down, or hover your arms and head off the floor. Keep the length between the head and feet a higher priority than the degree of backbend. Hold the pose as long as you can, or flow slowly up and down, pausing at the top and bottom of the movement. Continue for a minute.
Cat/Cow - Move to all 4s and find a neutral spine (not sagging down or rounded up). On an inhale, lift your chest, gaze, and hips while you exaggerage the arch in your lower back. On your exhale, round your back (like a halloween cat). Move through these stretches for a minute.
Downward Facing Dog at the Wall - Bring your hands to hip height at a wall and step your feet back until your back is flat like a table, and your feet are under your hips. Keep your knees soft at first. Press your second finger strongly into the wall, and move your hips back and slightly up to create a lot of length in your back. Try not to arch your upper back. You can straighten your knees if you can do so while maintaining the feeling of length that you've just created in your spine. Start at a minute, and work toward longer holds.
Reclining Pigeon Pose - Lay on your back with your knees bent and feet on the floor. Cross your right ankle over the left thigh. If you feel a good stretch here, stop. To intensify the movement, grab your left thigh and bring it toward your chest. Don't go so far that your hips lift high off the ground. Hold for a minute, then repeat on the other side.
Reclining Banana Pose - OK, so I made the name up. From your back on the floor, reach your arms overhead while reaching your legs long, and keep the length. Make a banana shape (and stretch the side body) by bringing your head and shoulders to the right while bringing your feet to the right. You have the option of crossing your left ankle over your right. This should stretch the left side body. Hold for a minute, and repeat on the other side.
Legs up the Wall - Lay on your back with your hips on a firm pillow, yoga bolster, or folded blankets. Let your feet and legs rest against the wall. Close your eyes and allow yourself to relax for 2 minutes or more.
Habits on & off the Yoga Mat
What can you give up? What is no longer serving your practice or your life? We all have habits that become a part of our daily lives. Do your habits serve you? Do you need to let go of something? Your yoga practice can help you find these answers and more.
Set a long or short term intention. My goal for 2014 was to break down the wall I have built around my heart. I began to notice that the practice of holding people away was keeping me from the pursuit of meaningful friendships. I set out to change it.
I suggest that you start out by finding the answers in your practice. I have the tendency to round my spine and guard my heart physically. Maybe this is your pattern, or you may begin to notice a different pattern in your physical body or breath. Be careful to take note of these habits without judgement.
Consider the orgin of such habits in order to work with them. I have a very conservative background. As a small child, I was taught that human nature without god is dark, and that we must protect ourselves with a spiritual armor. I built an energetic fortress to guard against such problems. I am learning to feel the subtle changes that occur when I let go of my armor.
Make changes to the habits that no longer suit you. You didn't build these habits overnight, and they won't break down quickly. 11 months into my endeavour, I discovered that I'm still doing the back pat thing when I give someone a hug. I also tend to move to their right, thus keeping our hearts at the furthest distance. The simple act of pausing and sharing an honest moment with a friend or loved one was being lost on me! I'm still practicing.
Celebrate your victories. Maybe you notice a change in your practice on the mat, and maybe you see a change in your daily life. Concentrate on your progress rather than your setbacks.
Our yoga practice can be a window to our daily life. Our tendencies in our practice often reflect our lives off the mat. A competitive nature, guarded posture, tendency to shy away from certain poses, or breath patterns can be the window to our souls. All we have to do is open the blinds...
Namaste - Beth
Sexualization of Yoga, Who is to Blame?
Coworker 1 - "I did yoga every day when I was in the islands. I did reclining goddess pose, I'll show you a picture later."
Me - "He does yoga too, maybe he'll show you a picture of himself in that pose as well."
Coworker 2 - "I don't think so."
Coworker 1 - "Do you know what that pose is?"
Me - "Yes, it's also known as supta baddha konasana."
Coworker 1 - "If you were Coworker 3, I'd tell you that's why you don't have a man. You sound too smart."
I'll leave out the rest of the conversation, but I've been hearing about this photo for 2 days now. I can only imagine what it looks like, bikini clad woman, laying down, submissive ... but just because it is a pose does not make it yoga!
All of this got me to thinking, maybe the sexualization of yoga is not the fault of the media or the industry. Maybe it has nothing to do with the instagram yogis out there trying to inspire others with a few photos.
What if it has everything to do with our culture as a whole? What if the yogi displays a tender heart opening, vulnerable moment, and the world sees and mimics it as sex? Is this the fault of the yogi, or society as a whole? The mimic takes a photo of a #yoga #pose, and suddenly that is what you find when you search the word yoga.
The new young yogi excitedly posts a photo in an advanced pose for all their friends to see. Maybe the pose has faults, but this is a practice, not perfection. The problem is that suddenly the poses are what our society thinks yoga is all about. "I can't do yoga, I could never put my feet behind my head." Good, then don't try. Yoga is about so much more than where your feet go.
Here is a short video of the most challenging yoga sequence ever. I adore this inspirational yogi. Enjoy and be inspired!
[youtube=://www.youtube.com/watch?v=epwyyRgTGuk&w=854&h=480]
Namaste My Friends - Beth
How I Learned Non Attachment in Handstand
Our practice often speaks so much about our mental state, we just need to take the time to listen. Several months ago, I was pretty excited about handstands. I was practicing them regularly, and felt fairly strong. I attempted to move slowly away from the wall, felt myself shifting off balance and knew I should come down. Instead, I was attached to the result of nailing that handstand for a few more moments and tried to correct myself. Down I came with a loud crash, hyperextending my wrist, and leaving one nasty mat burn (like a rug burn, only worse) on my shoulder. My body hurt, and my pride was crushed.
In the months that followed, I became well aquainted with the basics. I learned that instead of becoming totally wrapped up in attaining full wheel pose (impossible with my wrist injury), I could explore the subtle actions that are available in bridge, and I loved it. I learned that a chair assisted wheel feels amazing, and opens up my heart center in a whole new way. Due to my injury, listening to my body and becoming less attached to achieving some final result became a necessity.
Time has gone by, and I just finished a handstand workshop at a local expo. Fears came up as I was asked to trust my assistant (not the wall) and turn my world upsidedown. Things went better when I stopped thinking about the final result, and really invested myself in the present moment. I noticed subtle things like my gaze and the action of the muscles in my inner ankles and wrists. It played a big part in my comfort in the pose. Most of all, I was able to lose the attachment to the result and enjoy the moment. A yoga practice is really about what you learn about yourself and how you feel. While I may not be bearing weight on my hands unassisted, I learned to become more comfortable in a difficult situation. This is worth way more than any handstand ever!
“Do your practice and all is coming.”
Namaste - Beth
Testosterone Infused Yoga
Not everyone feels comfortable stepping into their first class at a yoga studio. Several people enjoy trying videos in the privacy of their own home, and the business of yoga is proof. Yoga is now a $27 billion dollar industry accoring to this link from Yoga Journal. With all of this money involved, how do we lead people to a genuine practice that they will come to love as much as we do?
[youtube=://www.youtube.com/watch?v=U3zmX1yt74I&w=854&h=480]
Several non-yoga practicing American men that I've run into have had an introduction to yoga through P90x. I have to say that I like the initial message that P90X delivers.
P90X has gotten many people to try yoga as a part of an overall fitness program. That is not unlike being introduced to yoga at my local gym for the first time. Once I got started, the mental benefits had me hooked. The cons are that the P90X series may be a little too challenging for the novice. It offers arm balances with little to no instruction, and has turned many of my aquaintances off to the idea of ever trying yoga again.
[youtube=://www.youtube.com/watch?v=shPjl0R5kHo&w=640&h=480]
Another popular yoga video is the DDP Yoga series by former pro WWE wrestler, Diamond Dallas Page. I actually like this video better, because he does such a great job of offering modifications and offers longer holds. It's lacking the mind-body connection of my favorite classes, but I think it's a great initial "guy's yoga" option for those who are unlikely to try a class in a yoga studio.
Men and women, these fitness based yoga videos and classes can be a great place to start. Consider the fact that there is a wide variety of yoga available, and try a few! After 14 years of practice, my yoga has expanded in new ways. I love a slow flowing vinyasa class, a restorative yin class, an alignment oriented hatha class, and yoga on the rope wall.
I urge you to celebrate the wide variety of yoga that is available. If you're doing a video that does not include a rest, please take some time to do a brief meditation or lay down on your mat in savasana before starting the rest of your day.
Namaste - Beth
Practice Positive Intentions in a Negative World
Ever have one of those days when you feel like negative energy keeps slapping you in the face? Maybe it is from one source, or maybe several. I was having 2 of those days (more like 36 hours). My yoga class was poorly attended, my beloved Grandmother ended up in the hospital with a broken pelvis, facing weeks of rehab, and my coworkers were eager to point out each other's faults. That was the last day & a half. This morning I read this and have set it as my intention for the day. I encourage you to do the same, and maybe we can fill our world with positive energy and build each other up.
“Mere philosophy will not satisfy us. We cannot reach the goal by mere words alone. Without practice, nothing can be achieved.”
Yoga is not the only type of tradition to speak words such as these. The Bible states "faith without works is dead". Both of these traditions are speaking the same thing. Think of it as a spiritual put your money where your mouth is.
My point is, take a look at your practice, your own beliefs. This is a wonderful world filled with wonderful people & things to enjoy. Take the time to smile, lift someone up, meditate on your own intentions, pray, or speak kind thoughts. While it may be tempting to jump into the negative energy, we can all take the time to use our beliefs to create a better world.
While teaching balancing poses, my teacher used to say the body goes where the eyes look. The mind is similar. If you see the good, that is where the mind will dwell.
Namaste - Beth
All a Matter of Perspective
Many people who view the Yoga Rope Wall for the first time approach it as either a jungle gym or a midievil torture device. I have observed both fear and childish excitement in my students. I see the Yoga Rope Wall is a wonderful tool that can be used to transform your practice through support, length, and alignment, but it's all a matter of perspective.
The Yoga Rope Wall offers length during inverted backbends.
Much of our regular practice is also a matter of perspective. One person's favorite pose is another's worst nightmare. The "perfect" pose one day may be a source of struggle the next. The key in yoga is to find mental and physical balance and ease, even during the difficult times.
I would like to offer the idea that the same applies to our lives. A rain storm during your jog may be a cooling treat or something that brings sorrow and pain. A traffic jam may offer an unavoidable moment of solitary peace, or an anxiety ridden obstruction. Perspective changes everything.
Every day both on and off the mat, the choice is yours. Every moment is what you make of it. Here are a few ways to start.
1. Think of your least favorite yoga pose. We all have one, that one that makes you want to run to child's pose every time.
2. Observe the way your body reacts when this pose comes up in your practice (or when you think about it). Notice if you have any unnecessary tension (maybe shoulders or jaw), and try to release it.
3. Observe the negative thoughts that may go through your head. Don't judge the thoughts, but acknowledge them and release them. Don't dwell on them.
4. Notice any changes in the patterns of your breath. Try to return it to normal.
5. Notice if #2, 3 & 4 help to improve your experience in the pose. If not, allow yourself to come out early without judgement.
You may have some of the same reactions during your daily life. If you feel negatively about a certain situation or person, observe if you are having some of the same physical responses. Try to soften your responses without judging them. It is all a matter of perspective. If you can change your responses in a situation, you can begin to have a whole new experience. The choice is yours, and it's all a matter of perspective.
Namaste - Beth
Explore, Create, Discover
So, all kinds of businesses are using these catchy taglines, so I have one too. It was a challenge to use just 3 words to sum up what a yoga practice can do for you, but now I'll do my best to explain the thought process.
EXPLORE - When you practice yoga, the idea is to turn inward. As you become more familiar with the poses, you will have the unique opportunity to enter a moving meditation. This is a time for exploration without judgement. Notice the things that come up. Are you comparing your poses to the person next to you? Do you have certain thoughts or feelings that come up while you practice? Sometimes things that challenge us physically or emotionally can also challenge the physical practice of yoga. Acknowledge whatever it is, and then bring your attention back to the movements, the focus of your gaze (drishti), and your breath.
CREATE - Yoga allows us to create space in our bodies and minds. That space may result in deeper breathing. I have personally seen a gain of 1.5 inches in height (due to improved posture). That being said, the space that I have gained mentally is much more valuable to me. Your time on the mat is your practice for the rest of your life. While challenging myself to stay with difficult poses on the mat, I have learned to focus, stay calm and remain joyful in all sorts of poses. These skills are easy to transfer to my time off the mat. My temperament is more even, and there is more space between my thoughts and actions. I am calmer and happier when I practice yoga. Just ask my family and coworkers for some conformation!
DISCOVER - I strongly advise taking the time to meditate or journal before or after your practice. This is a great time for such activities, since yoga puts you in a better frame of mind. I have personally gained a new perspective in areas where I needed to find tenderness or forgiveness. Some people are amazed to find strength that they didn't know they had. One of my students used this journaling time to decide that she really needed to show love for her father by planting his flowers since he no longer could. What each person discovers will vary greatly, but the impact can be great regardless.
Don't get me wrong, yoga offers a lot of great physical benefits. The poses help improve strength, flexibility, posture, and decrease pain. What I intend to share in this blog is the aspect of yoga that extends far beyond the physical. For me, this is where the exercise program ends and the real yoga begins.
Until next time, meditate, journal, and explore the world of yoga.
Namaste - Beth
Potential
Merriam Webster defines potential as "existing in possibility". For years I lived my life seeing mostly the potential for failure and disappointment. I theorized that if something better happened, the surprise would enhance the experience. I was WRONG!
When I met my husband, he only saw the greatest potential in me. It was unlike anything I had felt up to that point. When I said, "I'd like to run a marathon, but I could never do that." He responded with, "why not," and I completed the goal. I fell deeply in love with yoga, I loved how the practice made me feel, and wanted to share it with others. When I said, "I'd like to be a yoga teacher, but I could never do that," he had his usual response. Damn him, he was right about that too. He saw the potential that my clouded vision was unable to see.
“Yoga releases the creative potential of life. The light that yoga sheds on life is something special. It is transformative. It does not just change the way we see things; it transforms the person who sees.”
I can't say when it happened exactly, but gradually I have been transformed. I no longer see the potential for disaster and failure. I see potential and possibility in myself and others, and it makes me so much happier than that assumed happy surprise ever did. Yoga was a big part of this transformation, so I'd like to look at the process.
1. My teacher skillfully draws attention and focus to one physical action for an entire class. She is able to lead a group of yogis through a class that leaves us fascinated by the potential in our big toe. After class, I'll walk around for days assessing my arch and the way I place my foot. Before I was just walking, but it is this attention to detail that started to awaken something inside me.
2. In yoga class, you may quickly learn that what you are thinking about, and where you look is the direction you go. When I think about falling, I do. When I feel the muscular engagement, pay attention to the connection in areas of my body, feel the lightness in my frame, I feel like I can fly. Balancing poses become easier, and the whole class seems brighter. These feelings spread to the rest of my day.
3. I started studying yoga texts. The Yoga Sutras, writings and teachings of yogis, they were all so fascinating. They slowly started to assist in my shift of thinking. I love "Light on Yoga" by B.K.S. Iyengar, and think is a great place to start.
4. Teaching was like nothing else. Once I got over the initial fear, and got my ego out of the way, it became entirely about the experience of the students. I was able to see the potential in my students, and watch the practice help them transform physically and mentally. I was able to see the joy when they master that challenging pose. I was able to see the shift to stillness at the end of class, and that post yoga joy on their faces. I love seeing the potential in others!
These experiences were bound to carry through to my daily life. I am more open to other people and the world around me. Seeing the potential for the positive allows me to make interesting connections to patients in the hospital, students, friends, and family. Life is full of amazing possibilities and connections. Yoga has helped me transform into a person who can really see the beauty and love that are waiting I love living in this place, and hope that you find teachers that can help you to do the same.
Thank you to all of my teachers, students, family, and friends. I can now see the beauty and potential in all of you, and I love you.
Namaste - Beth
The potential for ease in my least favorite pose of all times!
Reboot Yourself
We all have at least one affliction that chases us. Anxiety, fear, depression, dependency, the list of possibilities goes on. Why can it be so difficult to let go of things that bring us pain?
Simply ignoring or masking your feelings brings temporary relief, but you'll need more if you want it to last. First, I suggest facing your mental challenges using journaling and meditation. This has been a healing practice in my own life. Second, surround yourself with things and people that inspire you. Seek out situations and surroundings that allow you to feel your best. Be selfish about it, because working on yourself will allow you to open you up and be there for others.
To help you in the process, yoga is here. Yoga means union, or yolking. Isn't it wonderful when the mind, body, spirit and world around you are all in union? Think of your asana (pose) practice as your opportunity to reboot. Yoga serves as our mental control - alt - delete. There are different practices for different needs. Try not to limit yourself to just one teacher or style. Seek out a class or teacher that feels right to you.
Meditation, Yoga Nidra, Restorative Yoga, or a slow controlled Hatha practice can relieve anxiety, fear and anger. I observe this every week in the faces of students leaving the restorative class that is held just before I teach. Vinyasa, standing practices, inversions, or backbends can leave you feeling energized and ready to greet your day. I'm told time and time again that my wall classes are great for those who are just returning from long trips. I suggest that you seek out several styles, and practice the ones that speak to you.
As always, remember there is no such thing as perfection. If your practice helps you to find that happy, unified feeling, then it is perfect just the way it is. To quote Pattabhi Jois, "practice and all is coming".
Namaste my friends,
Beth