I Am. In the Present.

There has been a recurring theme in my life. It comes in different faces, different messages, different situations, but it simply says this: 

Every day, we are all searching for that peace. One way or another, our minds are lagging behind in our past and skipping ahead into the future. All those to-do lists hanging over our heads, our regrets weighing down our hearts. Will it ever end?

It can, and it will… If you make that choice.

It is as simple as that. You make one choice. That choice to be within yourself, in the now, present and existing in this glorious world full of hope, love, sadness, anger, loneliness, and absolute joy. 

How do you know if thoughts about the past or future are positive? Simple, what are you feeling? Depression or nostalgia? Anxiety or hope?

I remind my student to notice their bodies, to realize they're sitting on their mat going from asana to asana. I ask them to look for tension within themselves whether in their muscles or in their minds. I tell them:

Notice it as you inhale. Release it as you exhale.

Breathe in and fill yourself up with the air that is around you right now. This air exists only in the now. The past and future are illusions of our minds. We invented them. We choose to call up painful memories and relive the negativity. We dive into our daydreams and lose sense of reality, responsibility, and self. We miss the very things going on right in front of us. So stop.

Inhale. Notice.

Exhale. Release.

Release the tension, the stress, the negativity, the memories and daydreams, the to-do lists and regrets. Release it all. 

Do you even remember what color your mat is? Will you walk out of class and forget everyone who shared the same sacred space as you?

Take a moment and ask yourself, "What is going on with me right now?" And then just observe. Remember ahimsa, loving kindness, and leave your judgement and criticism behind. Observe, notice, and be.

There, you will find the peace. It's been inside you all along.

Now, think of an image or word to see in your mind. Associate it with this beautiful feeling of peace. Concentrate upon this, breathing deeply. Inhaling and noticing. Exhaling and releasing.

Make a physical representation of this word or picture. You can draw it, paint it, sculpt it, write it, scrawl it across your mirror in dry erase markers. Concentrate on this physical reminder and find that feeling of peace.

Whenever you go through your daily life, call up that positive word or image as you start to spiral down into depression or anxiety. Concentrate, or meditate, upon it for even just thirty seconds. Find that peace and let it infuse you.

Search for more inspirational quotes from Lao Tzu. Another heart-hitting book is The Power of Now by Eckhart Tolle. I read this for my Yoga Teacher Training and it was very hard for me to understand at first, but with persistent reading, it finally came together and opened my eyes.

Do you have any good quotes, books, or messages to share on this theme?

Meditation of Gratitude

Nearly everyday, I find myself in a constant state of awe. I go into each yoga class I'm instructing in a slight state of nervousness. Will my class be okay? Will the students like it? Will they be satisfied? Will I be able to instruct well and guide them safely? Will they come back to another one of my classes? (Photo: Heather Taylor)

I'm not going to lie. There has been many, many times where I've mixed up things like my rights and lefts and my hips and shoulders. I've said things like, "Make sure your knees are directly underneath your shoulders" as I guide my students into tabletop. Thank goodness most of them have common sense and that we all have a sense of humor.
One of the studios I work at have an extremely loud heater. I affectionately call it the "Monster in the Closet" and say hello to it if it comes on during class. The YMCA I sub at likes to make overhead announcements in the middle of savasana. My playlists have delighted some and made others grind their teeth. I've forgotten entire sequences. I draw out my down dogs as I frantically skim over my written-out classes to stay on track. People have burst out laughing in my classes when I tell them to bind hands around one thigh and hop their other foot forward.

I guess, what I'm trying to say is that I'm just human.

I am a human being who can get into wheel but please don't watch as I try to do seated wide legged forward fold. This is why I'm in a constant state of awe. I'm always nervous when I begin a class, but as I see my students move gracefully into each pose, breathing, and becoming more mindful, I'm amazed that this is happening because they came to my class. They trust me enough to guide them, to give them the words and poses to use to connect with themselves.

They trust me enough to keep coming back to my classes. They trust me with their artificial hips and arthritis and out-of-shape bodies. They trust me with their chattery minds and busy lives. They trust me with their goals to become healthier, happier, and more grounded. Wouldn't you be in awe if that happened to you?

I am so grateful that I am in this position. It is such a rare thing to experience and I get to experience it on a nearly daily basis. So everyday, when I wake up and prepare for my classes, sometimes I think, "No, don't let anyone come in. I'm scared to screw up and accidentally affect my students negatively." But then, as class begins, I can't bring up anything bad. It becomes impossible. The studio becomes full of such good energy and intention. As I guide my students through a beginning meditation where they find an intention to set their minds on, I can feel it rising through the air, filling up the space, and infusing us with energy to put us through our practice.

When we finish, cross-legged after savasana, I thank them wholeheartedly for letting me guide them and practice with them. There has been times where I've realized I needed the class more than my students did. I'm always so shocked to feel that, but I shouldn't be. It is the students teaching the instructor, practitioners sharing their love and energy in a single mindset. 

That, right there, is the power of yoga.

Take a moment, sit in a comfortable position, cross-legged or on your knees. Place your hands palms up on your knees and close your eyes. Take a moment to begin a mediation of gratitude. What are you in awe of everyday? What is your grateful experience? And who, or what, do you thank to make that possible?

With that, I am grateful for my students, my fellow instructors, the people who supported me in my journey thus far- my boyfriend, family, and friends, everyone at Black Swan, my car (really,) and anyone and anything else that may have aligned whether I've known it or not. Thank you.

Is Yoga a Practice or a Race?

What is yoga to you? Is it deep long stretches and plenty of "ohm"s in a candlelit room? Is it Sun Salutations on top of Sun Salutations and intense arm balances and headstands? Is it slow, flowy movements?

A good practice for me is one where I feel my body become warm through movement and my muscles have that soreness that comes from strengthing asanas and stretches that feel oh so good. My mind becomes clear and focused on my center of gravity. My thoughts stop flitting around and begins to ease me through uncomfortable positions. It's a balance between motion and stillness. Where my savasana, final relaxation pose, becomes the most important part of class. 

However, some people prefer a practice where they end up heaving over in a puddle of sweat, practically crawling to their cars afterwards. While I love a good exercise, there's something that disconcerts me about doing twenty spiderman push-ups in the middle of a yoga sequence. 

This has been a little tough for me to write because I'm conflicted. I want to uphold the philosophy of yoga and what I'm about to express isn't going to be very "yoga" of me. It may be judgmental, it might be harsh, but this is how I feel.

I've had the opportunity to take a few classes here in Columbus. Some of them were fantastic, guided by instructors who clearly had a handle on their sequences, and I felt wonderful when I went through them. But then, I got to experience the other end of the spectrum. I've been lucky enough to have gone this far in my practice without encountering a teacher that fell a little bit short of expectations.

I don't want to say they were bad. But I certainly did not feel safe doing their classes, nor did I feel connected to the idea of yoga. Yoga is the union between mind and body, and when you're in plank bouncing left and right on your hips, it feels a lot more like a cross training workout than being mindful of your breath and body on the mat. 

I felt like there was a lack of respect for the asanas. Instead of easing your body into the poses- holding, breathing, flowing- it was a race in how many Sun Salutation Bs can you do in under a minute. I know that there is a very popular opinion that yoga is a form of exercise. And it is. It is exercise. You are moving your body, increasing your heart rate, building strength, growing more flexible. I, myself, held that opinion when I first started practicing yoga. 

However, the more I practiced and the more I learned about the philosophy and purpose of yoga, the more I realized that it is so much more than an exercise for the body. A well-rounded practice includes an exercise for the mind. My mind is infinitely calmer. I'm much more conscious and mindful of my body's movements and to a lesser, but still growing, extent, of my thoughts. It is a lifelong practice that reaps benefits for the whole package.

So when I left these classes with my body feeling out of whack from trying to cram in as many chairs as possible, I had a sour taste in my mouth. It was more like a sub-par boot camp workout than a one-hour flow. Sure, I was sweaty and my arms and legs were guaranteed to be sore the next day, but all I could think of was: That was not yoga.

I am the last person to judge what is and what is not yoga. I am by no means any sort of authority despite being an instructor. In my classes, I don't teach, I guide. Yoga is within you, I just help you through it. But I can feel a difference between a true yoga class led meaningfully by a teacher with real intentions and a yoga class led by the resident group fitness instructor at the local rec center. 

Go ahead, move your bodies. But move your mind too. Respect the asanas. Take time with them. Sun Salutations are not a race. They are a practice in bringing together your mind and body through your breath. King Lizard isn't only meant to stretch your quads, it opens your heart and sends your mind on a journey of endurance, patience, and tolerance. Breathe in positivity, breathe out negativity. View your sweat as toxins being eliminated out of your body. Yoga is a practice, a whole-listic practice. 

I hope that as yoga spreads, the story of yoga does too. That more practitioners will start following the philosophy behind it instead of just the trail of sweat behind the person in front of you.

What is yoga to you? What has been your favorite class and why did you love it so much?

The Insecurities of a Yoga Selfie

Before I began my Yoga Teacher Training, I didn't follow YogaSelfiesRUs or whatever it's called on Instagram; I didn't bother with looking through yoga poses uploaded by fellow Yogis on Facebook; and I certainly, most definitely, did not post any photos of myself doing asanas. It was all just too much. It spake of ego, of "Look at me, I'm so pretty!"and it played with my self-esteem. (Image Credit: Giesel Widmer)

I was not the most flexible in my training class, nor was I the strongest. One girl could do handstands practically on her fingertips. Another girl could hook her legs behind her head. Me? I was the grunting, gasping girl in the corner, all rounded back, and collapsing over sideways. I wasn't the most slender or serene-looking. My ujjayi breath was barely audible. I fidgeted in Easy pose. Down Dog hurt my shoulders after a few too many. I discovered I had been doing Tadasana all wrong for the past three years. I couldn't even stand properly.

So what was I going to feel when I saw pictures of these magnificent males and females contorting themselves into stunning straight lines, nary a bump or stomach roll in sight, holding themselves up effortlessly on the palms of their hands? Like shit. Yeah. It made me feel shitty, plain as that. Instead of being inspiring like how it is for quite a few co-trainees in my class, I could feel my heart sink and my cheeks flush in embarrassment. There is absolutely no way I'll ever let anyone see me blunder into that pose. I would think to myself. So I won't let them see. See, even though I went to a handful of yoga classes before my teacher training, I did a lot of home practice. Moreover, I rarely let anyone practice with me lest they see me in a less than stellar form. I was embarrassed. I felt kind of like a fraud. Here I was, saying "Yoga, yoga, yoga!" and what if I was actually doing everything wrong and had no idea?

Well, I kind of was, as evidenced by the whole Tadasana debacle, but so was everyone else. Imagine my shock when I discovered that all my co-trainees were no better or worse than me. They were all as good as they could be at that moment, and we all were slated for improvement. I had strengths in one area that I didn't in another, and another person had vice versa.

After two months straight of training, I was slightly more flexible and slightly stronger. I fit into my body better. I felt more comfortable in my skin, but I still retained a bit of that insecurity. Two months isn't enough to abolish years of conditioning you get from society. We were born in the age of Kate Moss. We watched celebrities like both Jennifer Connelly and Aniston go from pretty girls with full faces to skinny waifs. In short, there's a tremendous amount of worthless value being placed on specific bodies and looks that are not very attainable nor practical.

During my training, I gained a lot of confidence in my skills. I took my first yoga selfie and was shocked by how I looked. It wasn't what I expected at all. I looked good. More than good, I looked awesome! I did the pose right! There weren't any stomach rolls! Whaaaaaat? I felt brilliant about myself. I took more selfies, started doing scary poses that I kept falling out of in public, I stopped caring. Somewhere in there, I realized, who cares? All that mattered was that I was trying and I was improving with each trial. One day, I was going to get there.

Then, training was over. I became certified. Two months of all the yoga I could get was finished. #yogaeverydamnday wasn't true for me anymore. I was back in Cleveland where I didn't have a studio I called Home. Not only that, I went back, then I moved to Columbus. I was starting over for real. Everything from scratch. I had to find a studio I liked. I had to find a job. I had to make connections, network, meet people. I had to turn nothing into something. It was and still is a daunting and scary task, but little by little, I started chipping away at it. My training went from three-plus classes a day to three home practices a week if I was lucky. My joints were becoming creaky and my muscles were withering into floppy underarm hang. I felt like I was losing my strong Side-Crowing self.

Then, I picked up a couple back copies of Yoga Journal from the library for inspiration. They're great publications, really, but I did not expect my reaction after I finished reading. My old insecure self returned, thinking thoughts like "I can never get my legs that straight in the air," and "My abs are a joke, I can't hold myself up in Boat," and I started to panic. The insecurity took me over. In my mind, I was a fat, ugly, lumbering rhino who couldn't do a graceful Freebird anymore. All those emotions I had from when I avoided YogaSelfiesRUs rose up in me and I didn't like it. This wasn't who I've become, who I've earned the right to be after my training. This wasn't me, it never really was, and it never would be again.

So, I just let myself notice the pain. I felt it. I recognized it and identified it. I gave it time to go away on its own without fighting it or inflicting guilt on myself. I practiced ahimsa, nonviolence towards myself to get through a momentary breakdown. Today, I did another home practice. It's not back-to-back classes at Black Swan in Austin, but it was what I needed. With time, I'll be back to #yogaeverydamnday and I just need to be patient. I realize I have to give myself credit. Like I said, I'm starting from scratch and every accomplishment, no matter how tiny, is actually huge. As long as I maintain my practice and maintain the respect I give to myself, my mind, and my body, I will always be as beautiful as all those yogis in their selfies, even if I can't go from Crane into a handstand… yet.

I saw this posted on Facebook with a message: How do these photos of a woman doing yoga in the nude make you feel? At first, I was intimidated. She is beautiful and nearly perfect. I may never have a body like hers. I know I'll definitely never have boobs like her for sure. But despite that, I see it as an accurate depiction for who she is: someone who loves and has put time into her practice. Her love is so raw that she has to practice it at its barest. It's a exquisite example of a yogi's dedication. 

How does these photos make you feel? Luba Shumeyko Yoga- Nude Yoga- By Petter Hegre.

Learning the Exquisite Existence Within You

So this is it, I'm officially a yoga instructor. I can turn you into twisty, bendy positions because I, myself, have contorted into twisty, bendy positions for the past two months and learned how to tell you to do it.

But the two months that I've spent in Austin wasn't just about learning yoga poses. It was so much more than that. It was one of the hardest times and one of the best times I've experienced in my life so far. Some people say yoga teacher training changed them and that they're different now. I disagree. No one changed. Changing isn't something people can do. Instead, we learn. I learn. I was an awesome, amazing person going into Austin, and I'm the same awesome, amazing person coming out- just with more confidence to show it. We grow to understand things whether it's people, relationships, the world, or ourselves. We discover that we're still the same person regardless of whatever emotion we're experiencing and whatever situation we're facing, because all of that- drama, events, whatever- is still outside the realm of our Self. It's like we stand in the very center of a cyclone. We can choose to stick our hands out and get hit by flying debris, or we can simply stay still and watch the world swirl around us, noticing the little things, and smiling because imagine how beautiful it'd be to be in the middle of that twister.

I came out of training stronger, both physically and mentally. Like one wise person told me, "There's taking yourself out of the comfort zone, and there's being forced out of your comfort zone." Going to Austin was the agreement I made with myself to leave my comfort zone. Events occurred where I found myself being forced even further out of that zone. It was tough. I knew real life was waiting for me at home, but I didn't expect real life to hit me full in the face while I was still away.

To comfort me, people kept saying, "When you leap, the net will appear." As I drove away from Austin to go back north, I thought to myself: I've been free-falling from day one. There is no net. The net will never appear. But you know what else will never appear? The ground. The entirety of life is you just free-falling. You might find someone to hold hands with while you fall, or it could look like there's a whole group of people underneath you waiting to catch you. But everyone else is free-falling just as fast and far as you are. And honestly, I rather have that than to land in a net all by myself.

In the midst of my free-falling, I wasn't alone. I had my gorgeous group of yogis and my two phenomenal instructors offering support and wrapping everyone in all their beautiful energy. I had my loved ones back home. I had all the new friends that I made in the most unlikely of places. So in spite of the crazy cyclone I was in, I learned and still am learning the secrets of an exquisite existence. 

So when I interviewed for my first yoga position, they asked me why I said I wanted to get more experience. I told them, "I never stop learning."

A Temporary Austinite

The Colorado River on my morning run

It's been a week since I've arrived in Austin and I've basically hit the ground running. Week one of Yoga Teacher Training is complete, my body hates me, but my mind wants more: "Moooaaaar!" That's a good thing right? My shoulders disagree.

So to fill up all of my non-yoga time and believe me, there's a lot of it, I've been trying to explore the city. It's large and slightly overwhelming. I am definitely not a city girl though the potential to become one is very, very good. I knew I would like Austin when I got here, but I didn't think I'd like it this much. To be honest, it just feels kind of normal to be here. Like Cinderella's foot in her slipper, I slipped right in. 

I'm a lover not a loner, though, and there's something to be said about the ease and comfort of good old friends you already know. While I've met so many amazing people so far, there's still the whole process of 'getting to know you, do I like you, will you like me, will we mesh or are we just different levels of weird that we'll never figure out a common ground?' and it's onerous. I'm not going to lie. Plus, I think that "re-joining" the hearing world has sent me for a loop. I feel somewhat spoiled that I've created a huge friend-family of deaf people and people who know ASL that when I go back to lip-reading and trying really hard to keep up with conversations in loud acoustically-unfriendly rooms, I'm lost. I don't know how I've managed to do this for so long before I discovered the deaf community and really, I can't remember how I did it.

I have faith though. Practically everyone is a transplant to Austin so they all have this general accepting vibe and willingness to help the newbies. It's pretty awesome because coming from a place where everyone knew each other for ages, I felt like I could start over. Try on different versions of myself and see what I like. No one's here to judge or to say, "That's not who you are." I'm making myself who I am and I like it so far. Plus, the rate of normalcy that people treat doing things alone is astounding. It's nice to not be gawked at so much.

I just keep telling myself, "Look, you got into a car with nothing but a bag to drive 22 hours all by yourself to go take Yoga Teacher Training at a school you've never even been to in a new city full of strangers. If you got this far, you have no choice but to go further."

"To be alive is the biggest fear humans have. Death is not the biggest fear we have; our biggest fear is taking the risk to be alive - the risk to be alive and express what we really are."
-The Four Agreements; Don Miguel Ruiz 

When You Just Suck at Running

So I've started running. Well, "running" is more like it. It's not real running like that 40+ lady with a few extra pounds you see on the trail just huffing and puffing by without stopping and before you know it, you see her coming back towards you still huffing and puffing and you wonder why, why in hell you can't last more than five minutes and she just outlasted you by an hour. Nothing like getting owned by the unexpected.

Anyway, I'm on the Couch to 5K program. Yes me, the fairly young, fairly fit girl who's about to take on eight solid weeks of yoga, yoga, yoga in an effort to become a certified instructor. I'm only on week, what, five? (I had to take a good long break during camp. No way in hell was I sacrificing my precious little sleep to stumble/run pathetically in front of not one, but two triathlon competitors.) And seriously, I am so freaking proud to finally reach the point where I can run a full five minute, albeit I am grateful for the walking intervals, not gonna lie. One day, one day, I'll run for a half hour straight and be a happy little clam. If clams had feet... and can wear running shoes.

In any case, if you're wondering why I'm telling you all this, it's to make you feel better. No really. Now you have no excuse not to get up and do whatever it was you've been thinking you should do. It could be running, hiking, biking, yoga (cough, cough,) rock climbing, swimming, whatever it is. I look like I'd be a fabulous runner, able to blast on by that 40+ lady, but no, she's the one leaving me behind in the dust. 

I don't have fancy running clothes. I basically throw on an old teal tank top from high school, a cheap bra, and whatever shorts I can move around in. My shoes are not fancy running shoes. They're ballet slipper style sneakers with velcro laces and barefoot sole technology. Not even Vibrams, just some knock-offs I found at Marshalls. (Seen on my feet in the picture below with my lovely boys on top of a mountain in Connecticut.) And I start slow. Couch to 5K have been such a huge help. In the beginning, even 90 seconds of running had me winded. Now I'm up to five minutes, and I'm still winded, but it takes longer now! The app for the iPhone is free. Just stick your earphones in, slap on some sunglasses so no one can identify your huffing puffing ass right away, and get going. 

One thing I do strongly recommend is stretching before and after. If you're like me, basically clueless about the general stretches, just think yoga! Yay! (You totally saw that coming.) DoYogaWithMe.com is an awesome site that provides free yoga videos of all kinds. I particularly love Fiji McAlpine's pre-and post-run yoga. I kind of slack on the pre-run one but definitely go for the post-run session every time. 

Can we discuss what an awesome name Fiji McAlpine is. I need a yoga name now.

Anyway, happy running or climbing or whatever it is you've been tempted to do. Both videos are below and guess what, your excuses? All gone. Poof! What's your "feel better" trick if you're feeling less than confident about yourself when you exercise? Share in the comments below. I know I definitely need more tricks up my sleeve for moments like this!

Yoga Tales of Discomfit

Embarrassing yoga stories. We all have them. My sweaty palms have betrayed me a few too many times. Come out, damned sweat, out! A reader and fellow yogi had her own tale of discomfit to offer up. Let's just say, turn off the television set, we have a wardrobe malfunction!

Ms. Kathryn of Kate's Spot:

Let me preface this by saying that I passionately love yoga. It is my most favorite form of exercise. Since I had my daughter, I have mostly been practicing on my own at home, but in the spring and summer of 2010 I was regularly attending evening classes at Lifesource in Fairlawn. A particular male instructor (Roger, or Robert I think?) offered a class that I just loved. Intense, challenging, and after a few weeks I really, really mastered it.

Now, I am not sure if you are familiar with Lifesource, but at the time it was a very popular studio. However, it was the size of your average suburban living room. And they never seemed to close the classes. We would literally be piled on top of each other to the point that it was probably almost dangerous. I made a point of getting there early for class so I could put myself kind of in the middle. Close enough so that I could still see, but not so close that I was right in front. The reason I did not want to be right in front was a particular guy in the class. When I first started going, he was there with his girlfriend, but at the time I stopped he was coming alone. Now, I am all about yoga classes being accepting and freeing and all that, but this guy took it a step too far. He would strip down to simply his short-shorts and was quite possibly the hairest man I have ever laid eyes on. And he would grunt and groan and sweat... It was unreal.

One Tuesday night I was running a little late. Too late to get my usual spot. So I was stuck in a corner. The mirror dead in front of me, the wall to my right, and on my left was sweaty, hairy, groany guy. The class was packed as usual, and we were just way, way too close. Now again, that is kind of a given in yoga and just kind of goes with the territory.

Then, I had to do Triangle pose. And I. Saw. Everything. That kind of pushed the limits for me! I was so freaked out that I never went back to that class. Like I said, yoga teaches you to be accepting and sweat and being a little close for comfort comes with the territory. But I was NOT prepared to get the full monty right in the middle of class!

Needless to say, Ms. Kathryn never went back to that particular studio again. The moral of the story? Make sure all your bouncy bits are securely strapped in, your seat is upright, your tray down, and enjoy your class!

Yoga, Confessions, and Marilyn.

Yoga, yoga, yoga has been on my mind and rightly so. I guess I might as well just put it out there, I'm going to train to be a yoga instructor this year. If all goes well, by December, I'll be a real, bona fide yoga teacher (with a job, hopefully.) I'm super-excited and have yet to shut up about it. You'd think I'm already an instructor now, the way I talk.

Lest I get ahead of myself, I need to make one tiny little confession. While I'm a huge yoga fanatic, (I will tell you that yoga is the answer to all your problems. Then, I'll trap you until you admit that "yes, yes, yoga will solve your problems." Sorry about leaving my fingerprinted red marks on your wrist, but hey! There's a yoga move that can help that!) I've been to only a handful of actual yoga classes.

Gasp! Sacrilege!

Yeah, I know. It's terrible. It's practically hypocritical, but Hulu and YouTube are free and actual classes... are not. Besides, it's a little bit nerve-wracking to face going into a class and confronting all these yoga snobs. Damn yoga snobs. And here I am, planning to teach 'em. What's wrong with me? My logic is screwed up. (I can sense my boyfriend agreeing. Shh.) Anyway, I decided to go to one at my local Rec Center last week and boy, that was an interesting experience.

I got there just before class began and everyone was all set up in a dim, eerily quiet room. Of course, just as I walked in, I realized I completely forgot my yoga mat. Facepalm moment. Could I have looked any more like a yoga newbie? Once I got all set up, the class began. It was led by an older Indian man which made me all giddy. A yoga session led by a man who hailed from the birthplace of it all? Yes! Sadly, I was disappointed. Though it was really nice that he demonstrated each asana along with us, they were very watered-down and simple. This wasn't a beginner's class, mind you, but I was hoping to learn a new vinyasa or asana or something. 

Then, we began a downward dog sequence. I was so worked up (read: embarrassed) from the whole yoga mat fiasco that my palms started to sweat. Needless to say, the 8 (eight!) downward dogs were excruciating. My hands would slide forward at 50 mph each time and nothing I did fixed it. I wiped my hands on my pants over and over again, I turned my mat around, I flipped it, nothing... worked. And all the while, I'm trying, and failing, to not create a ruckus. I was so ready to bail. Finally, they were over and we moved on. The relief was so great that my palms dried out, instantly. Awesome.

Luckily, for every bad, there is a good. I spoke with the instructor afterwards and he complimented my form. Yes! Score one for Beatrice.

It goes to show you that it doesn't matter if you're really experienced or a complete newbie, you're going to have some crazy moments in a yoga session. I've learned you just embrace it and move on. And bring chalk for your hands if you're me.

Also, another random and very cool yoga fact, Marilyn Monroe was also a yoga fanatic. There exists a collection of about 21 photos of Miss Monroe in various asanas, some are actual while others are clearly beauty poses but positioned in such a way that it's obvious she is experienced in yoga training. As always, she is absolutely gorgeous. Check them out here: Marilyn Monroe Does Yoga.

Did you have an embarrassing moment or a funny story about a yoga class? Share them below!

Tiger Pose Chaturanga

I'm sad to say that I've been slacking on my yoga. Guitar Boy and I have been going on bike rides instead. The weather has been so lovely; it's hard to compare an hour indoors doing yoga with an hour (or more) outdoors biking and enjoying the beautiful Towpath. Yesterday, we managed to go 30 miles, much to my dismay because we were utterly wholly unprepared and were practically starving and shaking with hunger by the end of the ride. Next time, granola bars. Yep.

However, when I'm watching TV while winding down at night, I'll do a couple yoga poses during the commercials. Sometimes, I'll do a few quick Sun Salutations, other times, I'll do some twists and seated stretches. Yet other times, I'll do this modified Tiger Stretch I've seen in some yoga sessions but can't find the official name for it. I consider it a sort of Tiger Stretch chaturanga. Chaturangas are an important part of Sun Salutations. It's a yoga push up. What fun!

This modified Tiger Stretch is a vinyasa that includes an Extended Cat Stretch and a yoga push up, finishing with the Tiger Stretch. It's a great way to stretch out your spine and neck. It also strengthens your arms, most specifically your triceps, and it helps build your core. It's incredibly energizing. After I finish my sequence, my muscles are loose and renewed and I feel relaxed.

1. You begin in tabletop pose, (remember from the Cat-Cow Pose.) Stand on your hand and knees, your wrists below your shoulders and your knees below your hips. Keep your back and neck flat and straight and relax your jaw.

2. Then, shift your weight so it centers over your right knee. Inhale and slowly lift and stretch out your left leg. Reach it up while arching your back, lowering your belly down towards the floor, and looking up. This is the Extended Cat Pose.

3. Exhale, with your leg still lifted, soften your back slightly and begin to lower into the push up. Slowly, by bending your elbows back towards your hips, not out to the side, lower your chest to the floor in a mini push up. You will now look like a diagonal line with your leg in the air and your chest close to the ground.

4. Inhale, and slowly push yourself back up into the Extended Cat Pose in number 2.

5. Now, exhale and release your leg. Raise your back, bend your knee as you release the leg and bring it under your body close to your forehead. Lower your head to meet it and stretch your spine in the opposite way from the Extended Cat Pose. This is the Tiger Stretch.

6. Come back to the Extended Cat Pose and repeat 2 through 5 two more times on the same leg. Then, return to the table top pose.

7. Repeat the sequence three times on the opposite leg making sure to center your weight on your left knee first before raising your right leg. 

I do this three times on each leg then move into the Child's pose to relax for a minute. If you don't think you can manage the chaturanga, the push up, you can simply skip steps 3 and 4 and go straight into number 5. Do give it a chance though, you might find it a bit enjoyable!

Note: I am not a doctor or any type of medical/physical professional. My advice is given because it works for me, not because a doctor or professional said so. If you have any questions about your physical ability, please check with your doctor or physician first for all matters.  

Sketch images source

Photo image source

Center Yourself with Cat-Cow Yoga Vinyasa Poses

Vinyasa means synchronizing your movements to your breath. Inhale- move to one asana or pose, exhale- move to another. It's calming to your mind and relaxing to your body. When I'm going through a routine, breathing in and out, I just close my eyes and lose myself in my body. It has never failed to rejuvenate me.

The Cat-Cow sequence is a stress-relieving and emotionally balancing vinyasa routine. I do this whenever I have a free moment and want to stretch out my spine and center myself. Other benefits include: strengthening your spine and neck, stretching your lower torso (e.g. hips, belly, and back,) stimulating organs in your abdomen, and improving your overall balance and posture.

You begin in Tabletop pose. Stand on your hands and knees with your wrists and elbows directly below your shoulders and your knees directly below your hips. Stretch and space out your fingers so you feel very grounded through your hands. Point your toes back throughout the sequence. Keep your spine flat in a "neutral" position and relax and elongate your neck, looking at down at the floor. (image credit)

As you inhale, move into the Cow pose. Arch your back, lowering your belly towards the floor, and lifting your tailbone upwards while pressing your chest forward and up. Face towards the ceiling. Relax your shoulders from your ears. Try to do most of the movement in your upper back, allowing the rest of your body to follow suit. As always, keep your shoulders and jaw relaxed so you avoid tension and continue breathing. (image credit)

Then, when you exhale, move into the Cat pose seen below. Round your back upwards, allowing your chin to drop towards your chest- but do not force it. Let your head drop to the floor. Tuck in your tailbone and gaze towards your bellybutton. Keep your shoulders relaxed and in place as well as your hips. (image credit)

Continue to slowly and gently move into the Cow pose with each inhale, then the Cat pose with each exhale. Breathe deep into your lower lungs and belly. Try to extend your belly out as you breathe in, imagining it filling up with air, then pull your belly in as you exhale, as if you're deflating all the air out of it. Continue for 5 - 20 breaths depending on how long you want to do it then return to the neutral Tabletop pose to finish.

Don't worry if you're not getting the pose exactly right or if you're not following the deep belly breathing technique I described above. As long as you synchronize the inhales and exhales to the Cow and Cat poses and you feel a change in your body, you're doing yoga. Do not push yourself into poses, just breathe yourself into it and let your body relax and take over.

If you do yoga, what poses do you like to relax yourself when you have a minute in the day? If you don't do yoga, will you try this? If you do, how did you like it? You can answer in the comments below!

Note: I am not a doctor or any type of medical/physical professional. My advice is given because it works for me, not because a doctor or professional said so. If you have any questions about your physical ability, please check with your doctor or physician first for all matters. 

Yoga Detox Poses to Help Overindulgence

I'm pretty sure most of you overindulged yesterday amidst loved ones, food, and celebration. I know I have! So when I'm feeling heavier or slower than usual, instead of just trying to slog my way through the day and eating only salads, I turn to yoga to help me get back to my usual self. (image credit)

I focus on specific poses that help detox my body and relax myself. Yoga Journal describes explains how "[t]he heating and twisting sequences designed for [detox] can help move toxins from your tissues through your lymphatic and digestive systems so that they can be eliminated from the body" which is extremely helpful if you've imbibed a bit too much alcohol or ate one too many servings of mayo-laden potato salad.  

So how does the body detox? Kate Hanley of Gaiam Life describes it well: "There are three main systems of the body that play a crucial role in the elimination of wastes — circulatory, digestive and lymph. The circulatory system pumps blood throughout the body, delivering oxygen to and carrying waste products away from cells. The digestive system processes the food we eat, separating nutrients from waste and eliminating anything the body doesn’t need. And the lymphatic system collects intracellular fluid from throughout the body and transports it to the lymph nodes where anything harmful (such as bacteria or other contaminants) can be removed before the lymphatic fluid is returned to the bloodstream." 

Our body is well-set up to do this already, but sometimes we beat it up and we need to offer a helping hand. Most types of vigorous exercise will help rev up your body's detoxification system, but yoga offers a unique method involving stretching and compressing that helps in very specific ways.

I tend to lean towards twists whether it's sitting, laying on my back, or standing in either chair position or lunge position. I guess I can say these are my favorite poses. These poses offer the benefits of improving digestion so I find myself doing a few of these at night before going to bed. Twists are a great example of a compression technique that helps with detoxes. View this page for variations on twists and step-by-step instructions. (image credit)

 

 Another great detox pose is the downward dog. I know most people hate this, even I dislike it most of the time. However, it's incredibly beneficial to our bodies which is why we find it time and time again in yoga routines. In getting your heart higher than your head, you reverse the gravitational blood flow and shake up the circulation of your blood and lymphatic system. It also slightly tones and strengthened your abs so digestion is improved as well. Click here to read and view a video of step-by-step instructions on how to do the downward dog.

Legs up the wall is another great pose that I've actually have not taken the time to do very much. Gaiam Life explains that this pose "[b]athes the abdomen in fresh blood, stimulating the digestive organs. Soothes the nervous system, allowing your body to shift its attention from warding off stress to daily bodily functions, including detox." It sounds kind of freaky, I know, but never underestimate the power of what simple poses can do for your physical and mental well-being. Click here to read step-by-step instructions on how to do this pose on the left.


What do you do to help your body recover from a day of overindulgence? Would you do these yoga poses? If you do, let me know how you felt afterwards!

Note: I am not a doctor or any type of medical/physical professional. My advice is given because it works for me, not because a doctor or professional said so. If you have any questions about your physical ability, please check with your doctor or physician first for all matters. 

The "Miracle" Workout

It seems like everyone's always on the lookout for the next "miracle" workout or the "perfect" diet. Remember the 90's and its aerobics and carb craze? Then, there was the Atkin's diet, kickboxing, Pilates, South Beach diet, you name it, someone's done it. In reality, there isn't a single one-size-fit-all method. It's all about what's a miracle for you and what's perfect for you. (Photo Source)

 

Let's talk about working out. I was not a big fan of working out until Guitar Boy came along with his bicycle and gym membership. He was active and all about eating right while I preferred the couch and didn't think twice about food. Eventually, I felt like a sluggish plump person next to his lean and strong physique. He didn't do anything to cause me to feel like that. I did it to myself and I hated it. It wreaked havoc on my self-esteem and well, that causes problems in a relationship whether you admit it or not.

So, I gave in and went along with him on some of his bike rides. I signed up at the gym and became the cardio queen. 30 minutes on the elliptical and I was out of there, but at least, I was doing something. Then, I built up the confidence to be able to head over to all the weight machines. (It took over a year, really.) It wasn't fun for me though. While I liked doing the cardio, it all eventually got boring. Which is why when I moved and had to end my membership, I was secretly relieved. No more dealing with a bunch of sweaty people; no more fighting for machines; no more feeling like you're being gawked at even when you're really not.

But... I had something else in the wings. Something that I couldn't wait to do, that made me excited, and without fail, made me feel amazing when I was done. I realized, that's what working out should be. It shouldn't be work, it should be just using your body and feeling great about how your body is functioning. My miracle workout is yoga.

Yoga should be for everyone. There's a million ways to go about it, it's very low in cost depending on what you choose to do, and its benefits are endless. You can use it as strength training or to exercise your heart. You can use it to aid in ailments and body aches. You can use it to relax yourself at the end of a long day and to relieve stress. Unfortunately, yoga has a reputation that most "macho" men don't want to go near with a ten foot pole. They're really missing out.

I want to introduce you to my favorite yoga flow. It's called Sun Salutation and it's just a great way to get a stretch in your whole body and to revive yourself. This graphic found through Pinterest is gorgeous and helps you remember all the steps. Plus, you can even do a series of these quickly to raise your heart rate for some cardio. Click to see a version for beginners at Yoga Journal.

 

It's quick, easy, and cheap to get started. You can look for local yoga classes at your gym, rec center, or yoga studio. Just do a search for yoga and your zip. Or, do what I do. I bought a $5 yoga mat (thank you, Five Below,) and I follow yoga routines found on Hulu (Yoga Zone is my favorite) and Netflix. Sometimes, I hit up YouTube for variety. Esther Ekhart is a great instructor. The only problem with doing it at home is that you're never really sure if you're hitting the positions. Having a mirror nearby helps. So is calling out to your significant other and asking if your "butt is in the right place and if not, can you help?" The answer is usually, "Oh, can I?" with a leer. But that's okay.

The point of yoga is doing it so you improve yourself little by little and feel good. It's not a competition and it's not an instant transformation. Without the pressure of getting results, you can actually enjoy it and that is the best type of workout one can ask for.

What's your miracle workout? Do you like to run for hours? Or are you a Pilates fan? Tell us about it in the comments below!