Back to "Being Yoga"

I have come away from being yoga.  It's been a gradual thing, but over the course of the past few months, I have come to shed the shield of peace my practice has brought me in the past.  My practice moved away from being mine, and began to become "theirs".  By theirs, I don't mean my students, because they have only added to me as a yogi.  No, by theirs I mean the dollar signs others have held in their eyes, the expectations, the criticism, the judgement.  I have let those who were only supportive of me if my teaching added to their bottom line cloud my vision of My yoga.  Even my personal practice came to feel tinged with this darkness, this negativity.  It felt commercial.  This past weekend, some old friends opened their arms and welcomed me back.  A space to teach, to feel safe in, to feel wanted.  A yoga teacher could not want more than that.  I practiced tonight with that feeling of warmth.  With a vision of that space, and those people, and that place, and again I felt it.  Yoga.  Stay tuned.....

Happy New Year!

January always seems like a great time to make a fresh start!  Although it's always a good time to start practicing yoga, Yoga Journal is helping us begin a Yoga practice or enliven an existing practice.  Visit www.yogajournal.com for details!     Happy New Year!

Yoga F.A.Q.s

    Recently, several people have mentioned that they'd love to try yoga, but are a little intimidated by the fact that they don't know much about it, or what to expect when going to a yoga studio for the first time.  I don't know how many out there feel the same, but hopefully this post will help clear things up if you feel similarly.
   What is yoga?  Well I'll tell you what it's not.  Yoga is not a religion, nor does is contradict any religions.  It doesn't even have to be a spiritual practice if you don't want it to.  If you do want it to, yoga will complement any religious belief by promoting compassion, awareness and mindfulness.  Yoga can be one or more of many things.  It can be an amazing physical practice that will help to promote physical fitness, and a counter balance to many common ailments.  It can be a philosophy and a way of life.  You can leave your practice on the mat, or bring its principles with you into your life, as many of these principles apply to more than the physical postures.
    Who can do yoga?  Anyone!  You don't have to be flexible, strong, thin, young or even healthy to benefit from  a yoga practice.  Walk into many yoga studios and you will see people of all ages, shapes and states of health.  The point is to fit your yoga practice to your needs.
    The decision to actually get up and go to a yoga studio can be a hard one.  It's a step outside your comfort zone, and all yoga instructors understand that.  Just know that we are thrilled when someone who has never practiced yoga before comes to class!  We're excited that we get to share yoga with you.  Also know that you are not being judged.  Everyone in the class, including the teacher remembers their first foray into yoga and are eager to make it painless for you.
    A few things to know before hand:
You'll want to bring your own mat, which can be purchased at most big stores like Target and Walmart, but are also probably sold at the studio.  If you sweat, bring a small hand towel, and also a bottle of water (preferably not glass, most studios request that).  Dress comfortably, in clothes you can move easily in.  Be aware though, that if your top is too loose, it may shift and slide when you do postures where your hips are higher than your head.  You may want to wear a top that is form fitting.  Dress in layers, especially in cooler weather.  You'll want a long sleeved shirt, and maybe socks for when you are meditating, or in final relaxation.
Plan to arrive at the studio about 15 minutes before your first class.  You'll need to provide your info, and fill out a health history form before taking class, as well as purchase your class or package.  Also, the instructor will probably want to get to know you a bit, and this will give you a chance to ask any questions you may have.
Once you are in class:
Don't stress!  Lay your mat out, have a seat and enjoy your first class.  Don't push too hard.  Although it's hard, it's important to not compete with those around you.  Yoga is supposed to feel good, and although the first class may have it's moments of discomfort, every effort should be made to work at your pace.
If you don't like the first class, don't give up!  There are so many different types of yoga, and different styles of teaching.  There will be at least one that you connect with!



 

Fall Seasonal Yoga

Happy Autumn!  As the weather changes, so do our yoga practices.  Click on the picture below to be taken to an awesome 8 minute restorative sequence designed by Melina Meza for the Fall season.  8 minutes!!!! You can do that!  Make it your gift to yourself today!

Pre- Natal Yoga

          Yoga can be a great way to physically, mentally and emotionally prepare for childbirth.  It helps to improve circulation, strengthen postural muscles, and may help to alleviate minor aches and pains associated with pregnancy.

         

Before taking a yoga class, please speak with your doctor to ensure that a yoga practice is appropriate for you during your pregnancy.  Also, let your instructor know that you are pregnant so that he or she can make the necessary adjustments and recommendations. 

A few things to know before taking a yoga class while pregnant:

o   Avoid prolonged poses on the back after the first trimester.

o   Avoid poses that stretch the muscles too much, particularly the abdominal muscles.

o   Avoid all poses that put pressure on the abdomen, especially forward folds, twists, and belly down postures.

o   Modify folding poses with legs apart so the belly comes between the legs, and bend from the hips, not the back.

o   Come out of poses very slowly.

o   Feel free to use the wall to support certain poses.

o   Avoid standing motionless for long periods of time.

o   Do not attempt to learn advanced or inverted postures during pregnancy.

o   Remember to breathe freely throughout the class.  Speak with your instructor about which breathing techniques to avoid during pregnancy.

o   It is normal to feel fatigue, especially during the first and third trimesters.  Trust your body, rest when you need to, and avoid any pose that doesn’t feel right.

Pose of the Week: Bridge Pose

Whew!  Thought I wasn't going to be able to get online tonight what with all this post hurricane craziness!  This week's pose is Setu Bandha Sarvangasana, or, Bridge pose.  Not only will this pose help you to de-stress, it will also help you to release the tension held in the chest, shoulders, and neck.  Other benefits include improved digestion, reduction anxiety, fatigue, backache, headache, and insomnia and is beneficial for those suffering from asthma, osteoporosis, high blood pressure and sinusitis.

To begin, lie on your back on the floor, arms and palms flat on the mat alongside the body.  Bend the knees, and place the bottoms of the feet on the mat, bringing the heels in close to the sitting bones.  Pressing your arms and inner feet into the floor, tuck the tailbone, and lift the hips off the floor.  Continue lifting the hips until the thighs are about parallel to the floor.  Keep the inner thighs engaged and try not to let your knees splay out.  If comfortable, bring your hands together underneath you and clasp them together.  Begin to work your shoulder underneath you, opening your chest and sternum towards your chin.  Rest here and breathe for about 30 seconds.  When coming out of the pose, release your shoulders, and carefully roll down thorough the spine, keeping the abs engaged to protect the back. 

If you have any neck injuries or issues, avoid this pose or practice it under the guidance of an experienced instructor.

To make this a restorative pose, place a block or bolster under the sacrum (the large, triangular bone at the base of the spine) and rest the pelvis on it.

Monday's Pose of the week

The transition from August into September usually means a return to a hectic schedule, which can bring with it stress, fatigue and over stimulation.  This week's pose is a helpful tool to combat these conditions.  Balasana, or Child's Pose is a restorative pose that offers an opportunity to quiet the mind, go inside, and take a break from a hectic schedule.

To begin, kneel on the floor with your big toes touching, and sit on your heels.  Bring your knees about hip width apart.  Exhaling, lean forward over your thighs, and bring your forehead to rest on the floor.  Allow you arms to rest alongside the body with the palms facing up.  Stay here and breathe anywhere from 30 seconds to a few minutes.  If it's uncomfortable to sit on your heels, place a rolled up blanket between your thighs and calves.  If resting your forehead on the floor is not comfortable, place a block or pillow in front of you and rest forehead on that.  This pose should be avoided if you are pregnant, have diarrhea, or knee issues or injuries.

Enjoy, and remember to breathe deeply!

Pose of the Week: Mountain Pose

   Mountain Pose, or Tadasana, is a foundational pose in any yoga practice.  It serves as the starting point for many poses and sequences, but by itself can help to improve posture, reduce flat feet, ease sciatica, and strengthen knees, thighs and ankles.
  To practice Tadasana, come to a standing position.  Allow the arms to hang neutrally at the sides.  Look down at your feet, and position them so that the base of the big toes are touching, and the heels are slightly apart.  Sway back and forth, side to side, and explore the different extremes before coming to a standstill at center.  Firm the thighs and lift the knee caps.  Lengthen your tail bone towards the ground, and keep your abdominals engaged but not tense.  Slide the shoulder blades down the back and keep the shoulders back, but relaxed.  Float the head and the neck directly over the pelvis, and imagine a line of energy running through the mid line of the body.  Soften your eyes and your face, and breathe for 1 to 5 minutes. 

Yoga Pose of the Week

Starting tonight, every Monday night I will post a pose of the week.  Along with a picture, there will be a description of the pose.  I hope this will help you to learn the benefits of each pose, and maybe incorporate it into your own practice.
This week's pose is Ado Mukha Svanasana
Also known as Downward Facing Dog, it is one of the most known poses, and an integral part of any practice.  It does double duty as an energizing pose, and also one that becomes a resting pose during vigorous practice.  The Sanskrit is pronounced: AH-doh MOO-kah shvah-NAHS-anna.  If you have Carpal tunnel syndrome, or Diarrhea, please do not attempt this pose, and make your instructor aware of your condition.  If you have High blood pressure or a headache: Support your head on a bolster or block, ears level between the arms, after getting a doctor's OK to practice.  Also, if you are pregnant, please avoid this pose late term, and always get a doctor's approval before practicing while pregnant.

Begin on hands and knees, shoulders directly over wrists.  Tuck your toes, and push your hips up until you come into an inverted "V".  If you find your heels are very high off the mat, walk your feet in a bit until your are able to sink them a little further down.  Be sure to press your hands into the mat evenly, and also that your head and neck are relaxed, but between the arms.  Hold this pose anywhere from 1-3 minutes.

Welcome

More than ten years ago, my yogic journey began.  I was a dance student, and required to take one yoga class a week.  Later, I returned to yoga as a college athlete seeking to improve my flexibility.  I came into my practice with a bit of arrogance.  After all, I was very fit, and a competitive athlete.  I expected yoga to be easy.  My first practice became a lesson in humility, and through the years my practice has provided many more lessons, in addition to the physical benefits.  A few years ago, I decided to become certified to teach.  I have gained so much through this practice, and I love passing it on to others!
Please keep checking back here, as I will frequently update this blog with all things yoga!
Namaste!