Time to Cultivate a Home Practice?

Feeling stressed? Anxious? Struggling with body pain? These trying times call for “extreme self care” and for all of us to learn more about how to release stress and heal our suffering. Creative solutions could include simple things such as drinking more water, eating simpler home cooked food, quiet time away from screens, playing outside in nature and— a dedicated home yoga practice.

Here are some questions to ask yourself about dedicating some time to take care of yourself:

Need a visual reminder?

Designate a space in your home where you can leave your mat and other props out. If they are easily accessible, chances are better that you will use them. I am lucky to have an entire room, but if this is not possible, at least keep your yoga props in a tidy basket so they are visible and you don’t have to dig them out of a closet every time you want to use them.

Got pain?

Make your practice all about healing your body. Begin with simply giving attention to whatever part of you needs it the most and let your time on the mat evolve from there. I have small tears in my meniscus which sometimes cause pain, and when that happens I know to practice the actions in hip openers that relieve the pain and re-track my knee. When my body was healing from shingles, I had to back off of my physical practice, focusing more on myo-fascial release massage with balls and blocks to relieve the nerve pain. Use blocks, balls or blankets to release tight fascia and do simple poses with steady breathing for best results.

No time?

Here’s a secret for you – I do not take the time for a full asana practice every day, I intend to do an hour of some type of physical practice each day, but there just isn’t always enough time for a daily hour of yoga! Sometimes I choose weight training or cardio because all of those are beneficial and keep me in balance. If our aim is self care, then even riding a bike can be yoga, or body-mind connection. If you are tired or low energy, perhaps a simple restorative pose such as legs up the wall or savasana will be the perfect remedy. The ability to self-soothe is one of the greatest gifts of yoga and you are worth it! Take some time for extreme self care.

Need a little more enticement?

Play your favorite music or burn some incense if you like. Do whatever makes you feel nurtured and supported. Lately, I’ve been putting on some inspiring mood music such as Ayub Ogada “Obiero”, and sometimes I go for something like Trevor Hall or Nahko or just practice in the quiet with no music at all – I let my current mood decide.

Having a set routine is nice, and it’s ideal to set aside time for some type of practice every day, but if all we can squeeze in is 10 minutes of legs up the wall or meditation at the beginning or end of our day that is enough —— you are enough.

Looking for a little extra guidance or motivation? Check out my newest classes on Yoga Download or TINT. Yoga!

December 15, 2014June 1, 2017

An Investment in Self Love

My usual morning routine begins with putting a teaspoon of coconut oil in my mouth and swishing it around for 15-20 min. Andrew actually likes it when I do this because the house is so much quieter.

Next would be to drink a glass of warm water with some lemon juice, followed by at least one liter of fresh water from our purification system. I drink another 1 or 2 liters throughout the day. Depending on my schedule, I have breakfast and do some work before my yoga practice, or get the practice done first thing before breakfast and work.

Lifting weights with www.jessicarumbaugh.com is also a part of my morning routine when I am home and can use my dumbbells, mini-trampoline, hula hoop and jumprope. I like a lot of variety in my workouts.

When I am traveling, I still drink the water, and I now have made a habit of doing 30 min. of aerobic exercise with videos from www.bradgouthrofitness.com. I really like the 15 min. programs called Live Lean 15. They are super simple to follow, target both the upper and lower body and I can do two of them in a row for 30 min. of sweat before I need to get ready to teach a class.

I know this seems like a lot to do in the morning, but it is an investment in self love that brings many returns. Even 30 min. per morning of any type of exercise is so much better than none!

Finally, I incorporate 10 min. of seated meditation and pranayama at either the beginning or the end of my yoga practice. I feel very blessed and grateful to have the opportunity to teach yoga for my career. Taking good care of my body and mind so that I can offer some inspiration to others is one of the best investments I could ever make.

July 30, 2014June 1, 2017

For Yoga Teachers Only

Lately, I have been reading quite a bit of commentary online reminding us all that the practice of yoga is about more than just doing the poses. At the same time, there has been an increase in posts of beautiful poses on FB and Instagram. Yogis these days are very adept and proud of it. We seem to love showing off our accomplishments, and clearly people love to see them. With these two seemingly contradictory messages, one can only imagine how confusing this could be for students who want to learn more about yoga. Do I have to be thin, fit, acrobatic? Will I get hurt if I go to a class? Can everybody do handstands? What is the purpose of yoga anyway?

I feel that it is ultimately up to us, the teachers, the ones who offer this great practice to others, to do our part to help steer the perception of yoga on to a more balanced course. Most of us come to teaching from a place of overflowing gratitude. Yoga has changed our lives in some way, and from that place of gratitude we desire to give back, to pass that possibility on to others so they can find their own transformation. Amidst all the gorgeous pose photos and festivals and colorful clothing that draw students in in the first place, there is something that yoga offers that is unique and the most beneficial in the long run. What is that something? It is probably a bit different for each individual. For me, it has been developing the ability to listen to, trust in and follow my own inner wisdom. My personal GPS. My higher Self. Beyond all the poses and the physical benefits of the practice lies this true gem.

We teachers have the power to convey this deeper wisdom to our students by incorporating simple spiritual themes when we teach our classes. There are many different types of yoga offered these days in all types of venues. Some classes are only 1 hour long and do not include time for chanting or discussion of any kind. Some classes barely have time for any quiet sitting such as meditation, deep breathing or savasana. Still, there is a way to offer some spiritual wisdom and inspiration to hungry students.

Find inspiration and bring it to your classes. You may know a poem that inspires you, or a book that you are finding helpful. Perhaps there is a story you saw posted on Facebook that touches your heart. I feel that the juiciest themes come from one’s own personal experiences. That said, we need to be cautious about turning our classes into therapy sessions. Students do not appreciate or learn from having to listen to us vent or share our problems all the time.

Are you interested in developing your teaching to the point where you can inspire your students spiritually as well as physically? If so, take some time to ponder whatever is happening in your life and then see if you can find the lessons that Life is asking you to learn from that experience. Study the teachings of great ones such as the Dalai Lama, Gandhi, Thich Nhat Hanh, Pema Chodron, Byron Katie, Maya Angelou, Jack Kornfield and Eckhart Tolle. Their wisdom is offered in a way that is succinct, timeless and powerful.

Some examples of teachings that are applicable to yoga are:

Take personal responsibility for one’s life in all ways.
If you argue with reality, you lose.
Rise up from victimhood and be the change you want to see.
Learn how to be the observer so you can come from a place of responding rather than reacting.
Become aware of your tendency toward Fight or Flight syndrome that is often stress related.

These topics are just the tip of the iceberg as far as what is available to us online and in books. If you can learn how to deliver a message without sounding like a preacher, people will appreciate it. They took the time to come to class, let’s give them a complete experience: body, mind and soul.

July 16, 2014June 1, 2017

On Using Props

Today, I want to talk about using props in yoga practice.

I have noticed that some newer students, and even more seasoned yogis, are sometimes bashful about using props in their yoga practice. They might think that to use a block or strap is to display inexperience with a pose, inability or weakness. Early in my practice, in my late twenties, I too had the “I’m fine, I can do it myself, I don’t need props” attitude. The truth is that props have nothing to do with weakness or lack of experience. The use of props is about 3 things: building strength, understanding one’s anatomy and honestly accepting where you are right now in your yoga practice.

I use props often, but not in ways other people might expect to use them. I use them to train my legs to stay strong during back bends or inversions (like a headstand) by placing a block between my upper inner thighs and squeezing it.

I use three blankets to get my neck and shoulders into a better position for a shoulder stand.

Here are some creative ways to use straps.

But props don’t stop at blocks and straps. I often use a wall to make sure I am straight and fully connected between my ribcage and pelvis, poses like camel or standing drop backs.

Here are some creative ways to use a chair to learn how to do back bends properly.

Most people need to use props at some point in their life to train them to be strong and honest in their practice. In many ways, anatomy is destiny with yoga. Some body proportions are very challenging to work with. Props can “level the playing field” and help us achieve better balance and ease rather than compensating, which leads to strain and over work.

It is important to note, however, that props should not be used as a crutch. Relying too heavily on a block or strap to complete a pose can hinder our real progress. I can’t stress enough, especially to newer students, that it takes a lot of work and a lot of physical strength to establish and then keep a practice going for a lifetime. Props are not just for older or weaker people. They are very useful tools for everyone! All the advanced yogis I have ever known make great use of props and bodywork to help them open their stiff spots and relax their tight spots.

It is so easy to cheat or compensate in yoga, so the wise use of props is really the only way I know to stay honest in a practice. Cheating leads to imbalance and injury because we never really know when we are overcompensating or slightly out of alignment. Even an expert teacher cannot watch us every second during our practice. If we don’t learn to do the exercise in correct alignment, it can eventually lead to getting hurt. Your instructor will help you as much as he or she can, but in a class of 10 students or more, it just isn’t possible for your teacher to watch you like a hawk.

If you are a yogi that doesn’t know how to use props and your instructor doesn’t explain it during class, you might want to investigate and seek out an alignment based teacher in a more fully equipped studio. It is good to be informed about all the possibilities that exist for learning this great art. If you are an instructor, don’t assume that your students will grab a block when they need one – and don’t wait for the challenging poses to start explaining it. If the studio you teach at doesn’t supply blocks and straps for everyone, that would be a very good investment for the owner to consider. Blankets and chairs are a real plus and a godsend if the studio can afford to purchase and store them.

Honesty, or Satya, is one of the Yamas, or ethical guidelines of Yoga. Be honest with yourself about your body’s proportions and don’t be ashamed of or afraid of knowing about your limitations. We all have limits! Some people are more bendy than others, some are stronger, but we all have places where we need to grow. It’s okay to get a bit of help from a block, a strap, a wall when you need it- even from another human being. It is not a sign of weakness but rather a sign of intelligence.

June 30, 2014June 1, 2017

Retreat – Summer Camp For Grown-ups

Sleep-away summer camp is one of the best experiences a kid can have. It is a place where a kid can just BE – free from video games and cell phones, shopping malls and cable TV. There are all kinds of activities to keep a kid busy – swimming, horseback riding, sailing, arts and crafts. A kid can go camping, hiking, canoeing. And there is just enough healthy, balanced, yummy food to keep up with a summer camp kid’s appetite. All that activity requires a lot of nourishment!

A kid learns a little independence and self-reliance at sleep-way summer camp. Separated from family, friends, the usual trappings of life at home, away from the watchful eye of mom and dad, she gets to explore who SHE is, outside of the dynamic of her home life (while still under adult supervision). Sleep-away summer camp can transform a kid for life in so many positive ways.

As adults, very few of us have the luxury of taking an entire summer to be away from our every-day environment, to rediscover ourselves and make lifelong transformations. We have jobs, families, obligations, not to mention the cost. But, we get in ruts. We may develop habitual tendencies that are unhealthy for us. It could be unhealthy eating habits, not exercising enough or doing exercise that does not really benefit our bodies. Sometimes we need to step outside our every-day world, really get away from it, to make changes in ourselves, our perceptions, our habits.

During the Living Long and Healthy workshop July 18-20, at the beautiful Omega Retreat Center in Rhinebeck, NY, you will have three days away from outside influences to immerse yourself in healthy eating and exercise. Mimi Kirk will teach you how to let go of your addiction to unhealthy food by preparing dishes that will satisfy and delight your tastebuds. I will guide you through basic yoga poses that will help you to strengthen your body and relieve pain in your back, neck, shoulders, hips and knees.

Then, in August, Andrew and I will host our annual summer camp retreat “Raising Your Vibration” in one of the world’s yoga meccas – and our hometown, Encinitas, California. For 5 days, you will immerse yourself in hours of transformative yoga practice, the camaraderie of others who share your need to be outside of their daily lives, dinner with me and Andrew in our home and in restaurants around Encinitas, all surrounded by the most beautiful coastline in California.

Am I promising that you’re going to leave Rhinebeck, NY a devout vegan? Or that 5 days in Encinitas will turn you into a yogi? Not necessarily, profound change takes time and commitment to become permanent. However, a few days away from the rigors of your life will give your body, mind and soul the break it needs to separate you from your routine, and might crack you open just enough to allow the seed of change to grow.

March 23, 2014June 1, 2017

Yoga is a Commitment to Your Self

I do not practice yoga poses every day.

I’m sorry if that information is discouraging to your perception of me as a yogi, but my life is just as hectic and unpredictable as yours. There are days when spending time on my mat just does not fit into my schedule. The nature of my teaching schedule has me out on the road quite often, and there are times when it is simply not convenient or even possible. But, do not mistake this for lack of commitment.

A yoga practice is about more than simply doing poses, pushing myself, breathing and sweating on a sticky mat. The fullness of a yoga practice is about how we live every other hour of our day, especially on the days when getting on one’s mat isn’t possible. By this I mean being honest with ourselves, and kind and helpful to others in our lives.

Here are some of the other commitments I have made to myself to support a healthy lifestyle whether or not I am practicing yoga postures.

I am committed to eating healthy no matter what situation I am in, where I am traveling, or how hungry I am. It might be as simple as a bottle of water and an apple because nothing else is available. The processed, fried, sugary, salty foods that are readily available in airports and street corner convenience stores are not only bad for me, I feel bad when I eat them. The satisfaction created by consuming unhealthy calories is so short-lived, it’s not even worth the guilt I feel for subjecting my body to them. So, I pack my own food whenever possible. If I am unable to do that (like when flying), I look for the healthiest choices, such as salads, soups and fresh fruit or vegetables, which are becoming increasingly easier to find everywhere. I also take a green supplement, such as chlorophyll, and probiotics daily to support my immune system.

It can be just that simple… eat what you know will fuel your body and avoid or limit everything else.

The next commitment will seem contradictory: I do my best to let go of clinging to rigid rules. Life is so fluid; adhering obsessively to absolutes can create ever more stress and imbalance. I once believed that as a yoga instructor I was supposed to practice yoga poses every day, no exceptions. What I gained in exercise, I lost in the creation of excess stress in trying to make it happen. Who benefitted from that rigidity? Not me.

Life balance, including a calmer mind, is an important part of being a yogi. Eating healthy ‘no matter what’ may sound rigid, but it is relatively easy to do. It supports my body’s energy needs and keeps my mind much more steady. By staying with these commitments, I create the conditions for more peace and less suffering when I need to go a day or two or three (or more) without doing exercise or a yoga practice. I still stretch when I can, take the stairs instead of the elevator, and find other small fun ways to be physically active even when I am traveling. By letting go of trying to live up to my old perception of how a yogi is ‘supposed to be’ and instead, living into what being a yogi now means to me, a beautiful balance has been established.

Balance and commitment go hand-in-hand. Next time, I will talk more about that balance.

March 5, 2014June 1, 2017

Yoga has taught me how to let go

Stepping onto a yoga mat for the first time, you quickly learn that if you are going to master this artistic activity, you are going to have to let go – of preconceived notions, the physical limits you set on yourself, the mental limits that keep you from reaching further, and the emotions that you hide or hide behind. Quickly, you learn that you will have to remind yourself to let go every single time you return to your mat.

You might come into yoga shy about your body or intimidated by some of the bodies around you. You might find that you are comparing yourself to other students in the room and feeling less than. Sooner or later, you learn that it feels better to let go of comparing yourself to anyone else in the room.

Every single body has a different story to tell and no one is judging you for yours, except maybe you.

The rest of the class is focused on what’s happening on their own mats, making sure they don’t fall over and crash into their neighbors. They don’t see that your shirt has ridden up and your belly fat is exposed. Negative body image syndrome is rampant in our culture and it is debilitating. If you’re so wrapped up in holding tightly to your negative body image, you will struggle to take chances, weaken yourself, and miss the full experience of doing yoga.

You have to let go of your mental limitations when you’re on your mat. Do you want that bind? That crow pose? Release yourself from the fear-based mindset that asks in doubt, ‘can I?’ and allow yourself the space and confidence of ‘I can’ to flow in. Seemingly impossible tasks can be handled one step at a time. The real reason you cannot bind may just be that you have tightness in your shoulders and upper back which first need to be opened. The truth of why the arm balances are so impossible might be that your core needs strengthening in all of your poses, arm balances just make that point clearer. The bigger the hurdle, the more there is to learn. Each apparent roadblock is actually a gateway towards learning something we need, but we first have to let go of the thought processes that prevent us from recognizing these simpler first steps.

Letting go emotionally is one of the most therapeutic pieces of yoga. As many of you know, yoga played a pivotal role in recapturing my joy following the sudden violent death of my son. When you are feeling grief, sadness, or depression, your mat is one of the safest places to go to release these negative emotions. The intense focus required to balance on one leg in a standing pose or on your hands in an arm balance frees your mind from the ‘chitta vritti’, the unrelenting chatter, for even a moment. You can let go of the negative emotion that seems to shroud your heart and mind, and just be okay for one breath; on your mat, where it is safe, warm, quiet, and where your spirit is nurtured. In the midst of intense emotional pain, you will find your body expressing itself and letting go of what your heart is trying to hold on to so tightly. You would not be the first person to release the tears of emotional grief while lying in savasana; no one around you knows and your instructor will most assuredly understand.

The human body holds onto so much throughout its lifespan. Your muscles have a memory. Cells will hold on to toxins. The mind stores everything. The heart feels pain – and has the capacity for tremendous love. In my many years in yoga, and through my closest relationships, I have learned that it’s possible to let go of that which holds me back from being open to love and joy— the feeling states that humans seek most. I hope you can find a way to let go of whatever is holding you back and open yourself to more love and joy.

You deserve it.