Zen Squirrel Blog
Dealing with the Unexpected
“Yoga teaches us to cure what need not be endured and endure what cannot be cured”
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.
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 Away from Home
If you're like me, consistency in your practice is a vital part of overall well being. Maintaining a practice while I'm away from home helps me stay grounded and centered. Here are a few ways that you can keep up with your practice.
1. Explore a new studio while you're on vacation. This year I've visited Crossroads Yoga in Corpus Christi, TX, Fine Spirit in Ithaca, NY, and The Yoga School in Ithaca, NY. I've introduced 2 people to the practice of yoga while enjoying a variety of styles and fresh sequencing.
2. Study using an online resource, such as Yogaglo, Youtube, or Yoga Journal. A computer and an internet connection is all you'll need.
3. Set up your mat & do your own flow. Start with sun salutations or work on something that you've been studying during your regular practice.
4. Take a break from asana (poses) and take time for meditation and reading instead.
5. Consider a yoga trip. I've recently attended Yoga Journal Conferences and the Finger Lakes Yoga Festival.
6. Enjoy new practice space outdoors. Classes are often offered on the beach, on standup paddleboards, or at local parks.
Take some time to connect with yourself while you're away and put something fresh into your practice.
Namaste - Beth
Intentions and Real Change
Several yoga classes begin with a meditation, or setting of an intention. This is a great time to bring focus to the question of you want/need from the day's practice. You may want to consider setting an intention on a daily, weekly, monthly basis or longer.
It takes practice to turn inward and discover what you truly want or need. Many of us were brought up to do as we were told. Sports were based on performance, and winning was the primary goal. The feeding of the spirit may have been a rare or completely void aspect of our everyday lives.
The practice of intention is well worth the investment. In January of 2014, I set my intention for the upcoming year. I asked myself who I wanted to be, and how I could make my life better. I decided that the wall I had built around my heart must come down. I had been able to do the work at my local yoga studio, but returned to my old habits during the rest of my life. The journey has been incredible and life changing. I have made connections with family, made new friends, and began recording my thoughts in this blog. I am more available for others now that I am more connected to myself.
All of this work on intentions and heart opening has allowed me to come to a simple conclusion that really shocked me. Maybe I could open up and ask for what I want in other situations. I thought of a situation that was far from ideal, and asked myself what my dream outcome would be. When I contacted the other parties involved, the final solution worked out better than the one that I proposed. This is so simple, but was also very profound. Imagine asking for what I wanted - shocking! I was able to use my energy to maintain connections with others, rather than using my resources in maintaining the wall around my heart.
Call it an intention, a dream, or a resolution. You can set goals that leads to emotional and personal growth. When you do this work, it improves all of your personal and professional interactions.
To get started, you need to reflect during some quiet time to yourself. You may prefer a daily walk in nature, prayer, meditation, yoga asana (postures), or a combination of a few of these things. Here are some steps to help you begin to find and work toward your intention.
1. As you begin, ask yourself what changes you'd like to see, and begin to visualize that change in your life.
2. Notice if there is any physical tension that is connected with that emotion or change. Breathe deeply and try to soften that tension.
3. When you find that feeling or situation arising in your everyday life, return to your breath and the softness. Remind yourself of the change that you want to make.
4. When you feel that change becoming habit, ask how you could expand it to create a better world.
You do not have to be satisfied with, "that's just the way that I am". You have the power to set an intention, make a change, create better thoughts and a better life. It will improve things for those around you as well! Change your inner dialog, change your physical response, and you can change the world!
Live your yoga every day - Beth
Namaste - Does Everyone Really Have a Light?
"Does everyone really have a light? What about my ex and murderers? Do they really have a light?"
Ahh, the frequently quoted phrase at the end of yoga classes. Yoga teachers frequently end class something like, "namaste, the light in me honors the light in you". This is appreciated by most students, but has left one of my students questioning the light in some folks that they've met. I'll attempt to respond.
I like this definition of namaste
“I honor the place in you where the entire Universe resides, I honor the place of love, of light, of truth, of peace. I honor the place within you where, if you are in that place in you, and I am in that place in me, there is only one of us”
So yes, my answer is that light, or place is in everyone, but not everyone resides in that place. It may be very well hidden. Yoga, spiritual practices, and meditation are just a few ways to connect with that place. Not everyone resides in that place, although many of us are attempting to spend most of our time in that space.
Until the next time - 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
Support in Yoga and Life
"I do it myself!" Most children utter this phrase starting at a very early age. A little later, there is generally a stage when Mom & Dad don't know anything. Such striving for independence is vital for survival in our culture, and is a necessary evil.
When we get older, we generally learn how much support our parents or caregivers actually gave us. Without support, it is much more difficult to open ourselves to new experiences.
Yogis can often behave the same way. Our vision gets clouded, and we think being able to "do it myself", without the support of a prop (a block, strap, chair, blanket, the Yoga Wall, Aerial silks, or even our beloved mat), is somehow more valuable. Sometimes, even if you can do the pose without a prop, a prop can be a huge benefit.
Here are a few ways that props can be helpful:
1. They allow the experience of poses that were previously unaccessible.
2. They help us find the balance between the sthira and sukha (steadiness and ease).
3. They allow us to have new experiences in familiar poses.
4. They allow us to experience the benefits of poses for a greater period of time.
5. They teach us how to engage our lesser used muscles.
6. They teach us to stretch our less flexible muscles.
7. They make inversions and balancing poses more accessible.
OK, so yoga props can be great tools for everyone, now what? We take our yoga back our everyday lives! Look for a way that you can or BE THE PROP for someone else. Supporting someone else will bring joy to both of you.
Be OK with accepting support. Sometimes when we are able to soften, listen, and accept help, we are able to reach new places on and off the yoga mat. Your non yoga prop may be a person, tool, discussion group, religious group, or anything else. Whatever it is, maybe you've been resistant to the prop that is the very thing that will facilitate a new experience or skill. Using a prop is not a sign of weakness, but a sign of mental strength, and awareness.
Go into the rest of your day. Realize that support is a wonderful thing! Analyze your needs for props on and off the mat, and search for a way that you can be the prop for someone else.
Namaste - Beth
Also, enjoy this short video of Dr. Geeta S. Iyengar speaking about the Yoga Rope Wall.
More than a Yoga Body
Body image in yoga appears to be the new trendy topic. Yoga Dork is selling "this is my Yoga Body" t-shirts, and Yoga Journal has teamed up with Kathryn Budig for this month's Body Issue and social media campaign #loveyourbody. Frankly, yoga is about so much more than the body, and it's getting a little old!
I don't mean to discredit the idea of learning to love yourself and coming to the mat the way that you are. I have worked with those who came to yoga because of stress, weight issues, injuries, recovery from cancer treatment, and a few who came to one class just to support me or their spouse (and ended up staying because they loved it). I encourage each student to look inward and meet themselves in their own space. I believe that the recent social media body image blast is attempting to send this very message, however I fear that it may be clouded in the delivery.
So, if yoga is not about how your body looks, then what is it all about?
1. Yoga is about the body... WHAT? I'm the first to admit that I love a good alignment focused class. I spend large amounts of time analyzing my own habitual movement and that of my students, family, and friends. An hour with an Iyengar teacher or one of my favorite alignment based teachers will have me questioning everything, including the way that I stand, walk, hold my toes, etc. These lessons are valuable and can prevent or treat injuries.
2. Yoga is about the internal body. Breathwork, postures, meditation and chanting can help balance the nervous system, relax tense muscles, strengthen weak muscles, reduce blood pressure, decrease stress, and improve breathing. I'm sure that we can all think of at least one of those areas that could use improvement.
3. Yoga is about the mind body connection. I've had students show up in class announcing, "my husband said that I need to come to yoga". I simply adore the times when students leave my classes with that blissed out yoga buzz. You can see it in their faces and feel the energy in the room. That is the heart of my mission, and it keeps yoga from being just another activity.
4. Yoga is not just the time you spend on the mat. I'm particularly fond of yoga philosophy found in the books that I've listed here, the Yoga Sutras, and many more.
5. Yoga helps create space in the body and mind. Practicing yoga, paying attention, and observing without judgement can and should be taken off the mat. Yoga has taught me to view things from a fresh perspective before reacting. This has helped in my personal and professional life.
In conclusion, come to yoga for the body, come to yoga for the other benefits, or come just to support your spouse or partner (it is so sweet to see loved ones practicing together). Practice yoga, and do it often. Seek out an experienced teacher, and learn to love the practice and practitioners as much as I have!
Namaste - Beth
Reader Question - Slouching
Reader question #2, "I find that when I sit, my top half is behind my base and I have to compensate by slouching. Is this a strength issue or a flexibility issue? What positions or exercises would you recommend to be able to sit straighter from the lower back?"
This reader is very aware and has recognized that the slouching is coming from his lower back. The individual bones of the spine work together and take an S shape. The neck and low back (cervical and lumbar spine) should have a slight lordotic, inward curve, while the upper back (thoracic spine) maintains a slight kyphotic curve (the opposite). When one area moves, the adjacent area compensates by moving in the other direction. Quite often, we are involved in work, driving, or just lounging, and our weight shifts to our ischial tuberosities (the bones in your butt that you sit on), low back tilts back, and upper back and shoulders round forward. Sound familiar?
What Happened?
I believe that slouching can be the result of habit, muscular imbalance, weakness, inflexibility, and often is a combination of these issues. I'll address how to sit with good posture, a few seated yoga moves that you can do at a desk during your work day, and 2 yoga moves that can easily fit into your workout routine. For maximum benefit, I recommend finding an alignment based yoga class, and incorporating the use of a Yoga Wall if one is available in your area. A well constructed class will help you discover the length in your spine, and the strength and flexibility to maintain it. I'm measuring a full 1.5 inches taller since I started getting serious about my yoga practice.
What is Good Posture?
If you're sitting right now, notice the area that is holding your weight. Most of us keep our weight back on the Ischial Tuberosities.
1. Place your feet flat on the floor, or adjust your chair so that this is possible.
2. Begin to shift some of your weight toward your pubic bone. You should notice a return in the lordotic (inward) curve of your lower back.
3. Place your hands on your lower ribs, and lift that area away from your pelvis by engaging your spinal muscles. You should feel like you're sitting taller.
4. Widen your shoulders. Move the heads of your shoulders back, and allow the bottom tips of your shoulder blades to push in toward the back of your ribs. This should decrease the kyphotic, or forward curve.
5. Move your head back and up. Ideally, your hips, shoulders, and ears are perpendicular to the floor.
For my body, proper posture generally means that I'm not leaning back against the back of my chair.
Desk Yoga
1. Seated cat/cow pose. On an exhale, arch your back like a halloween cat, your weight will be back on your sit bones (ischial tuberosities). You may stay here for a few breaths, or take the opposite movement (cow) on your next inhale. Shoulders & tailbone will be back, while your heart moves forward. It is your choice if you want to hold these as static poses, or move with your breath. Continue this for at least 30 seconds.
2. From a tall sitting position, raise your right hand toward the ceiling, and place your left hand on the chair at your side. Lift your right hand, shoulder & ribs, while sitting heavily in your hip. Breathe deeply, noticing the length in the right side of your body. Hold for several deep breaths, and repeat on the opposite side.
3. Place your hands on your knees or desk. Shift your weight so it is even between your sit bones and your pubic bone. Lift your ribs to extend the length in your spine. Without moving them, pull your hands and shoulders back toward your body, your chest will move forward, shoulders back, and the muscles in your back will be engaged. If this moves thrusts your lower ribs forward, engage your core just enough to pull them in and up. Do not hold your breath. Hold this for 30 seconds or more.
These poses, as well as getting up for frequent walking breaks, should help you to loosen up stiff muscles that occur with extended sitting.
Additional Yoga Options (for strength and flexibility)
I believe that core strength and upper back mobility are vital for good posture. Here are a few poses to try.
1. High Plank - Start on your hands and knees, and find that same length in your spine that you've been working on while you're sitting. With your hands shoulder width apart, keep your shoulders wide, with the pits of your elbows pointing forward. Press the bases of all of your fingers firmly into the mat or floor. You have the option of keeping soft elbows if you hyperextend, or if you have a hard time pressing your 2nd finger into the floor. Bring your feet back to the top of a pushup position. Remain strong through the legs, with your heels pressing back. Remain long through your chest, and avoid allowing your low back to sink toward the ground. You should take your knees down as necessary. I'd rather you take shorter holds and use modifications with proper form. Work your way up to longer holds.
2. Bridge Pose - Lay on your back with your feet in front of your hips and knees pointing toward the ceiling. Place your arms at your sides, bent at the elbows, with your fingers pointing toward the ceiling. Begin to roll up, starting from your tailbone. Keep the legs strong, and press into your feet and arms. You'll end up in a backbend with your head, shoulders, and feet supporting your weight. Knees, feet, and hips should be tracking in a straight line. Lift the breastbone, and keep the length in your spine. You may place a support (yoga block) under your hips for a supported version of this pose.
In Conclusion
Awareness is the first step in correcting poor posture. It has taken your lifetime to get to a less than desirable posture, and will take some effort to correct. Concentrate on your foundation (where your weight is), length in your spine, and the position of your head and shoulders. Good posture is a sign of strength, confidence, and openness, and who doesn't want that?
My head could be back a little, but I'm still practicing too.
Lotus Pose - Reader's Request
I put a question out on my facebook page, wanting to find out what subjects interest my readers. I received an enthusiastic request for information on full lotus pose. I will honor this request, but do not routinely teach lotus in my classes due to potential knee stress.
Many people have attempted to demonstrate this pose when they learn that I teach yoga. Way too often, the demonstration involves yanking their ankles, rigid thighs remaining immobile as they pull their ankles onto their knees, ouch! Please do not attempt any yoga poses that involve holding your breath and yanking! Yoga always involves the breath!
My son's attempt at lotus pose, age 7.
The lower legs and thighs must stay in healthy alignment in lotus pose. Knees should flex and straighten, but should not be forced to move from side to side. If you have any knee pain while attempting these poses, please back off. The pose is not the goal, and no prizes are given out for placing your feet on your thighs.
There are people who find lotus pose comfortable from day 1, and many who work very hard for years in attempt to perform this pose. I will write this with the assumption that you have already warmed up with a standing practice.
Begin with reclined pigeon pose. Start on your back, knees bent, feet on the floor. Place your right ankle on your left thigh, just above your knee. If you feel a stretch here, pause & breathe, otherwise, bring your left leg toward your chest. Repeat on the opposite side.
Rock the Baby - from a seated position, bring your right arm on the outside of your right knee, and your left arm around the outside of your right foot. Your hip will be in an external rotation. Bring your leg toward your chest, stopping when you feel tightness or you begin to hold your breath. Repeat on the opposite side.
Easy Pose (known to the children as Criss Cross Applesauce) - Sitting in a simple cross legged position can be a challenge for many people. Using a few blankets or a block to raise the hips above the level of the knees can make a world of difference in this pose. This is a great place to begin seated meditation. Repeat with the opposite leg in front.
From Easy Pose, progress to Half Pigeon by placing your right foot on your left thigh, with your heel near your hip. Your left leg can remain under the right thigh. You have the option of using a blanket under your hips to maintain back comfort. Repeat on the opposite side.
For Full Lotus Pose, begin in Half Lotus Pose with your right foot near your left hip. You can always stop here. Next, take your left shin/calf in your hand, lean back, knees elevating off the floor, and pause. I find it to be more comfortable to take the time to consciously relax my left knee toward the ground at this time. This can be the end point of the pose for several practices if you have discomfort. When the left knee and thigh release toward the ground (the pivot point being the hip, not the knee), attempt to bring the left foot on top of the right leg near the hip. Lean to a neutral position once again, knees moving toward the floor, legs can remain slightly active by pressing engaging the muscles as if attempting to press the feet in opposite directions. Blankets or props under the hips and knees are optional. Sit in a position that allows you to keep a tall spine. Repeat on the other side, as this is an asymmetrical pose.
Start out slowly, maybe holding the pose for 20 - 30 seconds, and working up to 5-10 minutes of seated meditation (which can be done in any seated pose).
In conclusion, take the movement from the hip, keep the knee safe by maintaining the alignment of the lower and upper legs, and don't forget to breathe!
Namaste,
Beth
Action
“Action is movement with intelligence. The world is filled with movement, What the world needs is more conscious movement, more action.”
How often do you go into autopilot in your daily life? How often do you take your daily commute, interact with people (including your family), do your daily work, and fail to see the details, satisfied to simply react? Have you caught yourself saying things like, "that's just how I am, I can't help it". If so, you are fooling yourself. We all have the ability to take more action and less reaction if we make the effort.
A yoga mat is a great place to sort out the difference between action and reaction. If you haven't tried yoga, try different styles with a variety of teachers. It sometimes takes effort to find something that feels right. If you're already a yogi, do you habitually move through sun salutations without even remembering that you have feet? Are you working to breathe with consciousness? When you catch yourself thinking about the person on the mat next to you, do you loose the action in your legs? If so, I assure you that you're not alone, but this constant work is part of what separates yoga from simple stretching.
In addition to taking action in yoga practice, begin to live consciously on a daily basis. I was recently at a site overlooking a beautiful waterfall. I spent some time looking at the falls, and then took a few yoga postures. My friend is a photographer, and captured the scene with his camera. Upon looking at the photos, I was amazed that I had missed the heart shape that is formed by the canyon. I have been to this site a number of times, and have never really looked with enough consciousness to see it. There is beauty and inspiration everywhere and in everyone when we take the time to notice.
I am on a quest to take more action on and off the mat. I strive for more intelligent movement and less reaction. Old patterns can be difficult to break, and I am far from perfect in this endeavour. By living with increased awareness, I begin to enjoy more happiness when I see the beauty in myself, others, and my surroundings.
When deciding to take action and live and move more consciously, it helps to come up with a plan. Yoga does help, but so do a number of other efforts. Some ideas are separating from your electronics, capturing your observations with a camera, or journaling. Decide what methods appeal to you, and employ them. It takes practice, but taking action, moving and living consciously, will help us connect with the beauty of ourselves and the life and surroundings that we see every day.
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
BEGINNERS IN YOGA
Beginning and advancement in yoga.
I love teaching new students. I love introducing people of all ages and ability levels to a yoga practice or yoga wall class. I love the positive energy that is shared during the classes. Many students express some kind of uncertainty before their initial yoga experience. Common themes include I'm not flexible enough, I'll get bored, I'm afraid to stand on my head, or the other students will laugh or stare at me. A good teacher and the right studio will be able to calm all of these fears and more. Sometimes people say they tried yoga once, and it was too hard, or too easy. There are many styles of yoga, and not every practice is right for ever person on every day. A good yoga class leaves you feeling better than when you arrived. Explore your options until you find the class that makes you feel great.
As you become more familiar with yoga, a truly advanced student will be able to stop comparing themselves to the person practicing next to them. They will be able to turn inward. They take the teacher's ques, observe and control their breath, take precise movements, and find comfort and stillness. I tell you this to encourage you to make the practice about yourself, BE SELFISH, because after you help yourself, you can be there for others in a more complete way. Sometimes I feel guilty for leaving my family to study with a favorite teacher for an hour, but I always come back as a better and more engaged wife, mother, sister and friend. Being in touch with your true nature will help yourself & those around you.
As I look back, I have to say that there was something special about my first yoga teacher. At the time, I was totally obsessed with weight lifting, kickboxing, and intense aerobics. Still, there was something special in her class that drew me to the practice. Next came David Swenson's video series. The videos taught me how to establish a home practice, which supported several intense physical activities like wake boarding and running a marathon. Several years later, there was the teacher who first made me appreciate the subtle qualities of the practice. During one particular class (several years later), I felt a strong connection with the day's practice. I placed my hands to my head, made eye contact with the teacher, and bowed. At that moment, something had changed, I had become a yogi. I begin to explore yoga philosophy and practiced almost every day. Sharing these moments with students is my passion. If you are looking for physical or mental support, a yoga practice may just surprise you by doing both. Join me, or any yoga class that feels supportive and enjoyable. Practice on and off the mat.
Namaste - Beth
Yoga dependency?
While discussing dependency with a coworker, I stated that I don't want to be dependent on anything, coffee, alcohol, etc. She challenged me with "you practice yoga every day, so you're dependent on that". I guess I am, but I have been pondering the statement since our conversation.
Can one be dependent on yoga? Well, to some extent, my answer is yes. I am also dependent on water, food, air and sleep. Most days I do hit the mat for at least 20 minutes. Sometimes I'm lucky, and I take an all day yoga workshop. On the days when I'm not in physical practice, I attempt to maintain a yogic outlook during my daily activities. Yoga helps me connect with who I am, and I love seeing that yogic bliss after a student has had a particularly good practice. Sharing that moment is my reason for teaching yoga.
Yoga offers substantial benefits to the practitioner. Call it dependent, or call it being a yogi. Yoga offers numerous benefits. My students and I have experienced many benefits including, but not limited to increased strength, increased flexibility, improved sleep, decreased pain, decreased anxiety, stress management, improved balance, improved posture, decreased anger, decreased fear, and decreased visits to the chiropractor. Who wouldn't want to be dependent on something with that many benefits?
Yoga classes are generally very nurturing environments. The goal is to learn to meet yourself where you are right now. There is no competing with others, and no pose that you have to reach. Yoga can challenge you, or bring you to relaxation and restoration. Often times, both are experienced in the same class. If you're not a regular yoga practitioner, find an experienced teacher & start feeling the rewards for yourself.
Namaste - Beth
YOGA, MORE THAN PHYSICAL PRACTICE
Yoga's root word means union, or yolking. When you join the mind, body, and breath, a profound sense of ease and joy can be accessed. That connection and feeling is what separates the practice of asana (yoga poses) from calisthenics. As a former distance runner and recreational cyclist, I have noticed similar experiences during those activities. After the first 2 miles or so, I was always able to connect the patterns of my breath and cadence, and experience an easy, grounded sense of calm. It was not unlike the feeling that I get during meditation, or yoga practice.
As a yoga instructor, I find great joy and peace while helping students find that experience. I am becoming increasingly aware that there are many ways for people to make that connection. For years, my mother has heard me speaking of my experiences during yoga class, and frequently states, "it's kinda like when I'm quilting". I'd usually listen respectfully, but I was completely disconnected from her thought process. Recently, I have observed many true artists, such as the chef, photographer, musician, and painter. Very much like yogis, these people keenly tune their senses to the task at hand. What I mean is, that focused ease that is what separates yoga from physical exercise.
Much like the artist or athlete who is in the zone, the yogi is able to turn inward, and the need to compete with the yogi on the next mat ceases. As we practice, we begin to carry that grounded, serene feeling into the rest of our lives. That, is the magic of yoga, and why I practice continually, on and off the mat.
Photo credit Jeromy Dobson
Namaste - Beth
Atha Yoganusasanam (also known as the what & why of my tattoo)
This is the first of the Yoga Sutras (which is the yoga text written by Patanjali). Broken down in plain English, it means now begins the study of yoga. At first glance, the statement simply states here is the information on yoga. Like many yogis, I tend to look into this statement a little deeper. So much so, that I got the sanskrit phrase as a tattoo on my arm.
Atha, or now. To me, this means constant practice, not just when you're on the mat. Think of the cell phone commercials, but instead of "can you hear me now", think "are you practicing now". Try to stay in a consistent mindset. One way of putting this into practice is by not judging yourself (or anyone else) when things don't go as planned. The practice is now - in the present.
Yoga means union. So, yoga is a lot more than just bending your body in strange shapes. That union may be that of your mind and body, your breath and spirit, your connection with other beings or a higher power, or all of the above. The interpretation can be up to you on this one.
What do I mean with all of this? Simply take your yoga practice and make it a part of your whole life. Live the yoga, regardless of what is happening in your physical practice at the moment. Be a yogi 24 hours a day, not just during your time on the mat.
Namaste - Beth