Avocado Banana Mousse

3 Ripe Bananas

1-2 Avocados

3 Tbsp Cacao Powder

1/4 Cup Cacao Nibs (optional)

1 Tbsp Coconut Sugar (optional) 

Blend all ingredients in food processor until smooth. Set in refrigerator for at least one hour. Makes about 3 servings of 3/4 cup. 

Namaste - Beth

Raw Cacao Truffles

I'm all for making a somewhat healthy, very yummy treat to share with friends.  When I needed a snack for an end of Yoga Intensive Party, I knew I'd go with something sweet and healthy.  These Raw Cacao Truffles fit the bill.  I doubled this recipe by The Rawtarian, with a few minor modifications.  I soaked the dates in hot water for 20 minutes, and I used raw cacao powder instead of cocoa powder.  After rolling, I coated half of them in coconut flakes.  Purely delicious!  They are vegan, gluten free, and free of processed ingredients.  Truffles like this are really costly in a natural food's store, so this recipe is a keeper.

Raw Cacao Truffles

1 Cup Raw Sunflower Seeds

1 Cup Walnut Halves

1 Cup Dates (soaked in boiling water for 15-20 minutes)

1/4 Tsp Salt 

8 Tbsp. Raw Cacao Powder

Optional Coconut, nuts or cacao nibs to coat the truffles once they are formed.

Use a food processor to grind the nuts until they form a fine powder, but not a paste or nut butter.  Drain the dates, and add the dates, salt and cacao to the nuts.  Blend until well mixed and sticky.  Roll them into small balls.  Leave them as is, or roll in coconut, nuts, cacao nibs, or anything you choose.  Delicious!

Namaste - Beth

Yoga for Hips - series post #2

The hips are complex joints that have the ability to make several different movements, and also have a great impact on the way our lower backs feel.  For this reason, the next pose in our Hip series is Crescent Lunge.  This superb pose strengthens, lengthens, and gives us a solid base to support our spine.

1. Stand with your feet hip width apart and the space between the 2nd and 3rd toes facing forward.  Practice standing here with strong legs by slightly squeezing in about 2" above your ankles and squeezing out 2" above your knees.  This should distribute your weight more evenly over your feet.  Remember what it feels like to have that action in your legs.
2.  Step back with one foot, both knees remain bent and the back heel is lifted.  You're not on a balance beam, make sure your feet are wide for stability.
3. Notice your feet, press down evenly through the inner and outer feet.  Next, engage your legs again.  This means that the area 2 " above your ankles hug in slightly and the area just above your knees hugs out slightly.  Notice your front knee.  It should track over the ankle but not beyond.  Your front knee may want to hug in, don't let it, keep the area just above both knees pressing out.
4.   Now that the legs are in place, extend the tailbone toward the back heel, and scoop the front sitting bone toward the front knee.  Both legs are staying engaged as described in step 3.
5. Begin to straighten your back leg if you are able to do so while maintaining steps 3 & 4.  Otherwise, back knee can remain a little bent.
6. Bring your arms over your head, and attempt to bring your shoulders over your hips.  Your pinkie fingers will face front.  
7. Make your spine a little longer.  First, lift your front and back ribs away from your pelvis equally.  Lift your midspine by allowing your shoulder blades to lift toward your hands.  Lift the very top of your head toward the ceiling.

Hold this pose before repeating all of the steps on the other side.  You may want to start with 30 seconds, and work up to 2 minutes or beyond.  Try to keep all of the muscle action while taking long full breaths.  

Keep practicing Pose #1.  We'll keep building a hip practice as the weeks continue.

Namaste - Beth

Yoga for Hips - series post #1

I am frequently questioned by athletes with tight or painful hips.  Sometimes they are willing or able to take a class (which I prefer), and sometimes they just want a few poses to include in their normal workout routine.

 One such friend had developed a painful limp over a long period of time, and NEVER did any stretching.  A full hour yoga class was totally out of the question for him.  Instead, he asked me for one pose to help.  That's a really tall order.  I talked him through a modified pyramid pose, with very specific core engagement.  The following day, he reported reduced pain and that his limp was gone.  I got him to agree that we would add one pose per week to work at the hip from various angles.  I'll blog about our progression, and list the poses that have become his homework.  Follow along if you want to avoid or reduce pain, or if limited hip flexibility is keeping you from advancing in your sport.

Pose #1 is Pyramid Pose.  If you google this pose, you're sure to find lots of photos of people who can kiss their shins.  That is not our goal.  You may find that by backing out of the pose and engaging core muscles really shows you what the pose has to offer.

1. Step one foot back, keeping the feet at a hip's width.  You're not on a balance beam., wider feet are better.
2. Slightly soften the front knee, and press the ball of your foot into the floor.  Press the heel into the mat as well, and try to balance the effort so that your feet are evenly pressing into the floor (front to back and right to left).  
3. Place your hands on a wall, chair back, or counter.  Lower your chest and lift your tailbone (in my classes, mooning the back of the room gets the most people in the correct position).  
4. Re-visit the feet, and make sure they are still pressing firmly into the ground, then stay here or begin to straighten the front knee.  Only straighten the knee as far as you can still moon the back room and keep the feet strong.  This should result in a deep hamstring stretch.  
5. Please do not lock the knees!  Hold the pose for 1-2 minutes on each side.

I will be adding to my friend's routine weekly, and I'll post each new piece of his "homework".  Follow along every week, and comment on your progress or other muscle groups that you'd like to see me cover.  I suggest taking the time to do a few long held, mindfully controlled stretches at the end of every workout.  The goal is to keep you active and trouble free for years to come!

Beth Martin

I'm on facebook as Yoga M8 - Beth Martin

I'm on instagram as Yoga.M8

Yoga for Your Health

Even just entering my yoga practice space has calming effects.   I have observed that when I sit down in the yoga studio, my natural respiratory rate drops from 12 breaths/minute down to about 6.  This is before I even start any asana (poses) or pranayama (breathwork).

Physicians are recomending yoga for their patients, and a broader range of people seem to have found a regular practice.  Yoga is offered everywhere, from college campuses to retirement villages.  With great classes like chair yoga, yoga for athletes, and yoga for men, there is something for everyone.  Do these people keep returning to the mat because of benefits like the ones I've observed?

I found a few small studies that highlight the benefits of yoga practice.  For the purpose of this article, when I refer to yoga I'm including asana (poses), pranayama (breathwork) and chanting. 

1. This study was a small one performed in Italy in 2001.  The physicians observed the subjects respiratory rates, pulses, and baroreflex sensitivity (ability of the nervous and cardiovascular systems to regulate blood pressure).  They observed rosary prayer and mantras during natural and metronome controlled breathing.  Using prayer and mantras, the subjects respiratory rates slowed down to 6 per minute, they had more heart rate variability and better variability of blood pressure.  Hmm, those numbers sound familiar to what I've experienced.  Cool!
2. This paper from 2010 describes a small study of the effects of yoga on people in a traumatic situation.  The study was performed on flood victims over a 6 week period.  The yoga included 10 minute warm up, 20 min asana (poses), 25 min pranayama (yogic breathing) and 5 minutes guided relaxation.  The yoga group showed a decrease in sadness, while the non yoga group showed an increase in anxiety. 
3. I also reviewed this paper, a comparison study written by 2 nurses.  It concludes, "The studies comparing the effects of yoga and exercise seem to indicate that, in both healthy and diseased populations, yoga may be as effective as or better than exercise at improving a variety of health-related outcome measures."

 If better stress response and better health sound like something you might be interested in, head to your local yoga studio as soon as possible.  There is a class for everyone, and it's never too late (or early) to start!

Beth  

Follow me on Instagram using the name yoga.m8

You can find me at The Yoga Place in Ephrata and West End Yoga.

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

Homemade Chai Masala Recipe

Since childhood, I have loved the calming ritual of tea time, therefore making my own Masala Chai is a labor of love that I enjoy to the fullest.  This is my basic recipe (minus a few of my secret ingredients).  I use whole, not ground spices and toast them at 325 for 8-10 minutes.  

Once your toasted spices are cool, grind them.  I use a Vitamix, but any spice grinder will work.  Mix the Masala (spices) with the tea and add cacao, toasted coconut, or get creative if you wish.

Store your Chai in an airtight container.  I use 1 tbsp per large cup of boiling water, then add sweetener (I prefer Stevia, Sbut you may perfer something else) and  milk (I use almond, but coconut milk provides great richness).   

Ingredients

• 1 1/2 Cups Mamri Tea (available on Amazon or at an Indian Grocery Store)
• 2 Tbsp Cardamom Pods (I use a combo of green and black)
• 4 Star Anise
• 6 Cinnamon Sticks
• 1 Tbsp Fennel Seeds
• 2 tsp Cloves
• 2 tsp Whole Black Peppercorns
• 2 tsp Corriander seeds
• Dried Ginger to taste (I use whole and grind it in my vitamix)
• Optional Cacao, Coconut, or find your own secret ingredients (it's fun to personalize a recipe)

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

Steps to a Strong Handstand

I'm still a student as well as a teacher.  This was held briefly!

Handstand is a beautiful pose that is a mental and physical challenge for many of us.  Evaluating and working on a few key areas might make handstands and other inversions more accessible.  This post will explore foundation, core and hamstrings.  Take a few sun salutations to warm up, and then start with these poses.

Foundation - Strong arms and shoulders are a must for handstand. 

1. From Downward Facing Dog, bring your shoulders over your wrists.  Walk your feet in until you are in a shortened version of the pose.  Stand up high on your toes, lifting your hips.  Keep a firm core by pulling the belly button in and toward your head.   Pause here for several breaths and repeat, or go on to step 2.
2. Once you are feeling strong in your shortened Downward Facing Dog, try elevating your feet on a chair or against the wall until you make and upside down L shape.  You may want to time yourself and work on holding the poses for longer periods of time as you gain strength.

Core - If your goal is handstand, there is nothing like some good old fashioned core work to get you there.

1. Breath of fire – I like to take this in a seated position.  The breath should move quickly, but you can keep it slow until it becomes a little more comfortable.  Keep tissues nearby if you are congested.  With your mouth closed, quickly and firmly pull your belly button toward your spine to force an exhale out of your nose.  Relax and allow the inhale to come naturally.  Repeat the process for several breaths.  It may help to place your hand on your lower belly to feel where the exhale is coming from.  I started with 3 sets of 50 breaths, but please adjust the length of your practice as necessary.
2. Boat pose - From a seated position, bend your knees and place your feet flat on the floor.  Place your hands behind your legs, and balance on your sit bones.  Keep a long spine, and lift your legs until they are parallel to the earth.  Stop here, or float your arms parallel to the ground.  If it is difficult to avoid rounding your back, stop here, otherwise, you may straighten your legs for the full pose.  In this case, you'll look like the letter "V".  Start with 3 sets of 5 breaths and work up as you gain strength.  Favor quality over quantity.
3. Plank variation - No mat is needed here, just a blanket and a hard, slippery floor.  Start at the top of a pushup position with your feet in socks or on a blanket.  Attempt to pull your feet toward your hands and your hips in the air.  If you don’t get very far, that is fine, just keep making the effort.  If you end up in or near a forward fold, push slowly back to plank and repeat several times.
4. Block Plank – From plank, squeeze a yoga block between your ankles, and feel the way this changes your core engagement.  Keep your spine long by reaching your head toward the front of your mat and your heels back.  Bring the same energy to your handstands, and watch yourself become more stable.

Hamstrings - Flexibility in your hamstrings will make it easier to move your hips over your shoulders with control.  If you have tight hamstrings, this may be the area that needs extra attention.

1. Wide Legged Forward Fold - Bring your feet to the width of your outstretched arms, parallel to the side of your mat.  Bring your hands to your hip creases, and extend your spine long.  Slowly move toward a half fold, bending from your hips.    If you're very tight, you may want to stop here or soften your knees before continuing.  If you’re moving on, keep bending from the hips (not the low back), and extend your head toward the ground.  Lift the sit bones and ground through your heels to lengthen your hamstrings.
2. Half Hanumanasana - from a low lunge, bring the back knee to the ground.  Move your hips over your back knee, and straighten the front leg (toes up and heel on the ground).  You can bring your hands to the floor if you can do so without rounding your back, otherwise use blocks.  If you aren't feeling a stretch yet, you may move into the full version of the pose.

Conclusion - A strong foundation (arms and shoulders), strong core, and flexibility in your hamstrings can make handstands much more accessible.  This type of practice has been making handstands feel more comfortable to me.  Wherever you are, enjoy the practice.  You'll learn something about yourself during the journey, even if you never reach the full pose.  

Yoga Poses to Fight the Midday Slump

It's afternoon, you're only halfway through the work day, and you really just want to take a nap.  Instead of grabbing a coffee, why not try some yoga to help boost your energy levels?  Here are a few of my favorite poses.  The first two can be done from your chair.

1. Seated Side Stretch - Raise both arms above your head, and lift your arms and head as long as possible.  Place your left hand on the chair and reach your right arm up and toward the left while keeping your right hip heavy.  Keep your head moving back and rotate your right palm to face down.  Work on reaching your pinky finger just as long as your index finger.  Hold for several breaths before switching to the other side.  

2. Seated Backbend - Reach both hands to the back of the chair, palms facing toward each other.  Avoid locking your elbows, and rotate the front of your shoulders out (this should open the chest and bring the shoulder blades together).  Lean into the stretch by reaching the top of your breast bone forward and up.  Hold for several breaths, and repeat as necessary.

3. Inversion - You can pick any inversion that is currently in your practice, but handstand is my current favorite.  Inversions can provide a great energy boost and can be practiced in a short amount of time.  If you are new to handstand, try starting with an shortened downward facing dog, or place your feet on a chair for a half handstand (make sure the chair is secure against a wall).   It is important to work on upper body and core strength before attempting the full pose.        

Don't get me wrong, I love a good cup of coffee or chai as much as the next guy, but your body may be craving a little yoga break instead.  

Namaste - Beth

Yoga, Stroke, and a Kick Ass Spirit

My mother in law, Donna has been a student of yoga for about 5 years, and my student for 3.  She is friendly, supportive, never misses a week, never takes herself too seriously, and always tries just a little harder than anyone else would (even when I advise against it).  She is always sure to let me know that yoga helps her sleep better, and helps with the leg pain caused by her muscular disorder.  Forever thrifty, yoga gift certificates are on the top of her wish list every Christmas & Birthday.  She's really pretty dedicated and amazing. 

Our family was thrown into a whirlwind when our healthy 60 something Mom (I'm not going to reveal her exact age, but she's really young), had a stroke.  She didn't qualify for the TPA (clot disolver), so we watched the stroke take hold over a few days.  That's about all of the sad stuff I'm going to write, because this is about the spirit of a yogi overcoming adversity.

She even questioned the neurologist in the emergency room with "when can I start doing yoga again"?  He encouraged her to do anything that she could, and that staying active is helpful.  When she went for her MRI, she told me that her pranayama (yoga breathing) helped her make it through the hour long, loud and difficult test.  She never really stopped "doing yoga" because yoga is much more than a practice that you do on a mat for an hour.  

Over the next several days, she worked her butt off, and went from being unable to move her left arm or leg more than 1/2 inch, to walking on her own.  The physical and speech therapists were very encouraging, and told her that it was the fastest recovery they had ever seen.  She credited yoga, but I credit her spirit.  

Donna is a kick ass yogi, even when she was unable to move or stand on her own.  Yoga is about so much more than physical poses.  She tapped into the perfect balance of strength, willpower, determination, and ease.  Every time a therapist added a yoga pose into ther therapy sessions, she was excited.  Even when we tried to tell her to take it easy, or not take the stairs, she never listened (although she found interesting ways to accomplish the task).  

So how did Donna use her yogic spirit to overcome her stroke?

1. She focused on her breath.
2. She overcame the mental chatter and remained focused.
3. She enjoyed the elements of her practice that were available.
4. She challenged herself every day.   
5. She found community wherever she was (therapists, nurses, & everyone was a friend).

I'm happy to report that her speech has made a full recover, and she is able to walk without her cane.  Her next goals include driving, being a passenger on her husband's motorcycle, and returning to a group yoga class.  I know she'll do all of this and a whole lot more.  If Donna could use her kick ass yogic spirit to overcome a stroke, just think of what you can accomplish.  Happy Mother's Day, Donna.  We love you.

View from a Different Perspective

Just a few weeks ago, northeastern Pennsylvania would have been excited to enjoy weather in the 50's.  We were sick of winter, and sick of the cold.  After a few blissfully sunny spring days, I've heard a lot of complaints that it got cold again.  The 50 degree temp isn't any different, so our view must be the thing that changed.  Sometimes all we really need is a fresh perspective.  There are a few great ways to mindfully practice this concept on the mat, and you can watch that practice seep into the rest of your life.

1. Create more space between your reactions - if you meditate for any amount of time, you will experience some diversion of your attention.  Common diversions are thoughts, physical sensations, noises, or emotions.  The trick is to recognize these occurances without labeling them.  They are not right or wrong, and they happen to everyone.  The trick is to expand the space between the distracting experiences, and be comfortable just being.  Bring this into your daily life by noticing and expanding the pause before you react.
2. Notice something different - like a photographer who works to find just the right angle, a yogi can make each pose a different experience by concentrating on a different sensation.  I especially enjoy noticing how subtle core moves expand out to my extremities.  Another great option is noticing how changing your breath brings new space into the container of the pose (your body).   
3. Find a calm reaction during challenge - this one applies to yoga, meditation, and daily life.  If you've never faced a challenge, then good for you, maybe you're already enlightened.  Find a really cool guru name and gain a large group of followers.  The rest of us may like to take time to notice our breath, areas of unnecessary tension, and racing toughts.  This may be practiced in handstand and while stuck in traffic.
4. Find balance - to quote my favorite passage from the Yoga Sutras, sthira-sukham asanam (stable/steady, happiness, posture).  Regardless of the situation, a yogi must strive to find the balance between ease and stability, strength and ease.  This is easily applied on and off the yoga mat, and when you find it, it is pure bliss.

The big benefit of yoga or meditation practices are that they can make the rest of our lives so much better.  When you truly catch yourself being reactionary, and can bring yourself back to these practices, the reward is a happy, healthier, and more enriched life.  

Namaste - Beth

Mindful Tri

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Image Credit Wanderlust and MyFitnessPal.  See this link for full details.

Do you want a healthy mind, body and spirit but have trouble finding a balanced healthy routine?  Look no further.  The Wanderlust Instagram #runyogameditate 28 day challenge may be just the thing you need. 

I'm starting officially on Sunday. Please join me by commenting below.  I can't imagine my yoga will be as infrequent, as the schedule suggests, but it's a great recommendation for beginners.  My personal goals are to increase the duration of my meditation and add some cardio. 

Here is the schedule if you're interested in jumping in with me. You can always substitute walking for running, as in yoga, do what's best for your body.  See what a difference 28 days can make. 

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

Will I Lose Weight if I do Yoga?

As the weather in the northeastern US becomes warmer, people start dreaming of sunny days and the beach.  This leads many people to seek out the latest fitness trends, including Barre, Pilates, CrossFit, Running and Yoga.  As a yoga instructor, people occasionally look to me for a promise that yoga will help them reach their weight loss goals.  

There are so many styles of yoga, and so many approaches by my students, that I will never give a promise of what a yoga practice may bring to anyone.  When I trained for and ran my first marathon I only lost 4 pounds, yet I always hear that running makes you lose weight (it gave me the appetite of a truck driver).  

Yoga can change you from the inside out.  By turning the focus inward, it is easier to find peace.  This may lead to weight loss if you're an emotional eater, but it may not.  Either way, you'll be happier, healthier, and calmer.  Isn't that enough of an incentive?            

An active yoga practice can test you physically and mentally.  Yogis do so much more than just stretch.  You may or may not ever put your head behind your leg, but even physically fit people will be challenging their muscles in a new way when they enter yoga class.  I've taught several fitness professionals who were shocked to take a  challenging yoga class.  The real work comes when you observe how you react, and begin to find calmness during the challenges that your practice (and life) throw at you.  All this effort may cause you to find strength, find stability, cultivate awareness, lose weight, gain height, find better posture, decrease pain, move easier, or heal injury.

A restorative practice can be a bigger challenge.  Some new practicioners even find it difficult to take rest for a few minutes in Savasana (laying flat on your back) at the end of class.  An entire restorative practice can help you find softness and release tension, but it is very challenging for some people.  Maybe allowing yourself to take the time to rest is just what you need.

Yoga can improve every aspect of your life.  My practice has helped me find clarity, compassion, forgiveness, balance, love, sensitivity, awareness, and confidence.  It has helped me to be a better wife, mother, daughter, sister, etc.  My family and coworkers can tell if I've missed a few practices.

Yoga practice is more than just asana (postures).  Try breathwork or study yoga philosophy.  There is a whole world of information that is helpful in many ways.

Maybe you'll lose weight if you start a yoga practice, and maybe you won't.  Either way, you should feel a lot better in the body that you're in.  Your weight is just a number.  You won't reach enlightenment by loosing 20 pounds, or by putting your foot behind your head, but your yoga practice can teach you a lot more while you're working toward either goal.  I hope to see you in class, regardless of your goals.  The practice is a gift that lasts a lifetime. 

Namaste - Beth

Challenge day 9-12 (Share this link with your friends)

Saturday Supported Bridge Pose.  Place a block under your hips and keep your legs a little bit active during this restorative backbend. 

Sund is CowFace Pose. Use a strap between your arms and keep the bottom leg straight as a gentle modification. Do both sides. 

Monday is Wild Thing. From 3 legged down dog, bend your knee and open your hip. From there, flip your dog & lift your hips. Return to down dog and take the other side. 

Tuesday is our restful pose, Reclined Bound Angle. you can prop your upper body on a bolster or folded blanket if you desire. Bottoms of your feet together & knees wide. Take rest. 

Post photos on Instagram #SpringEquinoxChallenge @mommycrossing @yoga.m8

My next blog will be a more normal format.  

Namaste - Beth

Challenge day 5-8

Tuesday- seated twist

Wednesday - side crow with scissor legs. 

Thursday- camel pose. Find an even backbend over a deep bend in the low back.  

Friday- chair supported wheel. Use the chair to open the upper back and take pressure off the wrists.  

I'll post the last 4 poses on Friday.  

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. 

#SpringYogaChallenge Day 3

Day 3 of the Instagram Challenge with @yoga.m8 and @mommycrossing is Low Lunge. Try pressing your foot into the mat to lift your knee and activate your back leg in a new way.  post your photo to join us!

Namaste - Beth

Challenge Day 2 of 12

Scale Pose is in store for March 21, day 2 of the #SpringEquinoxChallenge on Instagram, hosted by @yoga.m8 and @mommycrossing. Use blocks or get creative with your props to find flight. This pose calls for strong arms, shoulders, and core. Try it and post a photo of your results. 

Namaste - Beth