The Power of Choice and The Yoga of Action
Life is Good
I mean, really, REALLY GOOD. It is easy, however, to get caught up in the not-so-good – the suffering, the disaster and the struggle. With so many of us fighting just to pay the bills and to put food on the table, it can be comforting to commiserate and complain with others who are experiencing the same thing. Lately though, I have noticed that focusing on the struggle is actually counter-productive. It is overwhelming and frankly pointless.
Suffering is Optional
I am aware that struggles will continue to occur in my life. I also realize that how I respond to the struggle is my choice. Yoga and mindfulness practices have helped me get to the point where I can notice the things in life, and in the world, that are unfair, unjust or downright difficult. I can notice these things and not get wrapped up in the hopelessness of it all. In the midst of crisis, I can still feel connected and comforted. I am fully aware of the suffering in my life and in the lives of others but I also see the potential that lies in each and every one of us. It is empowering. It is inspiring. It leads to the kind of action that can make a difference.
Unsure about what action you should take? Join the club.
If you find yourself feeling confused or helpless, know that you are not alone. Take comfort in your choices, even the little ones. Making a choice to live a life of mindfulness is taking action. Making a choice to roll out your mat or sit on your meditation cushion is taking action. Whether the choice is to go for a walk, to help a neighbor, or to simply feel better about yourself, the choice itself is the first step towards making a difference. No matter how small or insignificant it may seem, when you claim your power of choice, it has a snowball effect in your life.
Why Yoga?
In yoga practice we confront ourselves both physically and mentally. We practice letting go of attachments in the simplest of ways. For example, we let go of thinking about our To-Do Lists and instead focus on breathing and relaxation. Yoga reveals to us our strengths, our limitations and our unhealthy patterns of thinking. It teaches us acceptance and shows us where we have room to grow. With that awareness, we are left with a choice. And just as we practice, we can choose to let go of fear and suffering and focus on solutions and potential instead. Take comfort in your choices because they contain your power for transformation, for change.
Every minute of every day is full of opportunity to claim your power. And it really is as simple as a choice – a choice, right now, between fear and LIFE. I choose life – fully awake, vibrant, healthy, active, compassionate life. And with that simple choice I am seeing evidence of my untapped potential. And it is good, really, REALLY GOOD.
So, how do you shift from worry and fear to decisive action? How does yoga practice help you make a difference in your life and the lives of others? I would love to hear your thoughts. Please leave a comment below.
Yours in Gratitude,
A Yoga Pose for Letting Go and Opening to Potential
Reclining Hero’s Pose Variation
Practice moving into this pose with intention and deliberate placement of your body. Exercise your power of presence, choice and action.
Sit with your feet at the outsides of your hips. You can separate your knees as wide as you’d like to find a comfortable position for your knees. Keep your feet close to your hips with the tops of your feet on the floor and your toes pointed directly behind you. Place a bolster or folded blankets behind you and begin to recline back, resting your upper body on the bolster. Your neck should be in a neutral position which means you may need to use additional bolsters or blankets to see that your head and neck are supported. Relax as completely and deeply as possible. Breath slowly in and out through the nose. Relax your shoulders down and rest your arms on the floor with your palms facing up. Allow your heart center to widen as if the skin and muscles of your chest and your ribs are opening side to side, exposing your heart and revealing your true nature, your choices in this moment, your power.
Yoga to the Rescue: Winter Warmth is Just a Pose Away
Snowed in and stir crazy? Or is it just me?
I am so restless in fact that I’ve moved furniture in the coldest room of my house so that I could have some space to get busy and heat things up yoga-style. I’ve even busted out the camera (and leg warmers and yoga socks ).
Here is a short yoga practice, about 20 minutes total, that I put together with the intention of heating up my body and soothing my nerves. The sequence includes a fire starting breathing technique, sun and moon salutations, strength building poses, deep hip stretches and backbends. And don’t forget about final relaxation to help spread that fire to your whole body.
The audio and video quality is not the best but the information is there. This sequence (and my legwarmers) has been so helpful to me while I’ve been snowbound. I hope it helps you, too.
So, turn up the heat and move your body. Let’s melt the snow together y’all.
Yoga for Winter Warmth Part 1 – The Warm Up
Yoga for Winter Warmth Part 2 – Deeper Stretches and Heat Building Poses
Post your questions or share your Yoga for Winter Warmth experience below.
Namaste,
Mindful Monday Recap: Living Your Yoga in 2011 #365yoga
One of my favorite things about blogs and social media networks is the way in which they foster community and support. Perhaps this is because I am already accustomed to, and really enjoy this aspect of my life (you know, the part when I’m not on the computer). Yoga studios, teachers and practitioners do the exact some thing every day by creating meaningful relationships, by reaching out to one another with questions and guidance and by engaging in conversations about what really matters to them.
So, thanks yoga bloggers, for bringing that community, support and authenticity online.
For this week’s Mindful Monday post, I thought I would share with you some of the amazing recent developments in the online yoga world. It is truly inspiring.
#354yoga is a movement of yogi tweeters and bloggers who are intentionally creating a space to support their dedication to their path and deepening their commitment to themselves and to yoga. I love it.
It began with a tweet. Read Nancy’s post on her blog, Flying Yogini to learn how #365yoga started and what it means to live your yoga every day. Then, subscribe to Flying Yogini to follow Nancy’s journey and insights. Thanks, Nancy, for getting the ball rolling!! Follow Nancy on Twitter at @yoga_mydrishti.
I am loving Sarah’s 365 posts on her blog, Sarahsana. So, definitely head on over there and do some reading. Her most recent post is titled The Yoga of Jack White and it totally caught me off guard with how deep and insightful it is. Simply beautiful – Chaturanga push-ups for your life. Thanks, Sarah! Your yoga is beautiful and inspiring. Follow Sarah on Twitter at @SarahKohl.
YogaDork is joining in on the fun and kicking it off with a super-duper giveaway. 10 YogaDork readers will receive a copy of Judith Hanson Lasater’s book, A Year of Living Your Yoga: Daily Practices to Shape Your Life, followed by an interview with Judith Hanson Lasater and regular #365yoga posts. Thanks YogaDork for helping to spread this message to a larger audience and for providing a forum of support and all kinds of yoga goodness. Follow @YogaDork on Twitter.
Want to get involved? There are many ways to join the 365yoga community (hint: you already are). You can follow along by typing the #365yoga hashtag into a Twitter search. Share your year of yoga by adding the hashtag #365yoga to your tweets. Journal or blog about your experience. Post status updates on Facebook, create a photo journal, or simply read others’ posts and leave comments to share your thoughts.
As for me, I will be joining in as well with regular #365yoga posts and tweets (follow me @lindsayyoga) as well as more yoga videos and giveaways! Yippee!!
Are you blogging about your #365yoga journey? Are you a fellow yoga tweeter? Please share a link to your blog and/or your Twitter handle so that we can stay in touch, share and continue to inspire each other.
Yours in Gratitude,
Mindful Monday Recap: 6 Year Old Yogi, Mantras and The Un-Indian Experience
Happy Mindful New Year!
Kick off your week and your New Year with some yoga-related reading. Here is a quick recap of some blog posts and articles that I have read recently and wanted to share. Good stuff.
If you haven’t already, check out My Yoga Hot Spot: 2010′s Greatest Hits for some fun and useful yoga reading. I am celebrating and saying goodbye to the past year of yoga blogging and moving into 2011 with one word in mind … Wheeeeeee!!!!
Yoga: A Positively Un-Indian Experience This post recently make the rounds on the social networks and sparked some interesting conversations and re-sparked the Yoga/Hinduism debate.
I think this is pretty neat-o. World’s youngest yoga teacher, six, hailed as a miracle at Indian ashram It reminds me of my little girl and how she teaches me yoga on occasion.
Release to Receive Beauty and insight from the Chopra Center. The idea of releasing the past in order to receive the future is something I have heard and read about before, yet is is always good advice.
A Monday Morning Mantra for the New Year via the YOGANONYMOUS blog. I have tuned in for these posts for a couple of weeks now and I love them. Thoughtful. Inspired. Honest.
My friends in hotness, Moksha Yoga, have themselves a really fabulous website complete with Yoga Posture Tip of the Month videos. January’s tip is Savasana, Corpse Pose – one of my personal favs. They also share Green Living video tips and I am loving it.
Last but not least, from Yoga Journal, read about The Sweet Simplicity of Om
So, read it up already and have yourselves a super mindful week!
Love,
My Yoga Hot Spot: 2010′s Greatest Hits
Today is January 2nd, 2011 and I am saying my goodbyes to 2010
Yes, I am fully aware that I am a little behind in my New Year’s themed posts. I did consider not posting this and simply going ahead with my 2011. But I decided that it was worth it to honor 2010 with a simple blog post so that I can move forward with a sense of completion and that fresh-all-over feeling that the new year can bring. So much has happened in the past 12 months. I will spare you the play-by-play but basically, to sum it up, it was all I could ever ask for. I have grown. I have had fun. I have opened myself up in new and exciting ways. I am doing what I love. And I have the support of friends and family and you, my readers all over the world. So, thanks … really, thanks!
So here it is, Some of My Yoga Hot Spot’s most memorable posts from 2010.
1. 10 Things They Don’t Tell You About Hot Yoga
2. 26 Hot Yoga Quotes and Some Smokin’ HOT Photos, Too!
3. Foot Yoga – Foga? How yoga and stretching your feet can help with pain, stress and more! [VIDEO]
4. You Know You’re a Hot Yogi If …
5. Bringing Your Yoga Practice Off of Your Mat
More Goodies From 2010
- 6. How I Came to Understand Children’s Yoga ~ My elephantjournal.com debut!
- 7. My Aha Moment Experience: Mom Was Right, Sharing is Good.
- 8. Cool It, Man! Try Some Minty Water [RECIPE] – Hot Yoga Hydration Tips
- 9. Meditation For New Yoga Teachers
- 10. The Yoga of Relationships – Moving from Anger to Forgiveness [VIDEO]
I have some truly fabulous stuff planned for 2011. I am so excited I can hardly stand it. In a word … Wheeeeeeee!!!!!
Love,
Friday Favorites: Beautiful Vinyasa Yoga Video
I love everything about this video – the music, the editing, the asana.
A friend of mine forwarded this to me a couple of days ago. It is definitely my favorite YouTube find of the week. I am even considering updating my Top 5 Yoga-Related YouTube Moments to include it. Enjoy!
Phillip Askew New York City Vinyasa
P.S. You might recognize Phillip Askew from another breathtaking yoga video Variations on Surya Namaskara.
Hot Yoga Bag Winner!
We have a winner!
Thanks to everyone for participating in this giveaway event. I especially want to thank Jessica of Maine Girl Creations for generously sponsoring this giveaway and for designing such a brilliant and beautiful Hot Yoga Bag.
So, yes, a winner has been selected using a random number generating software. And that winner is … #5 … a.k.a Lynda Del!! Congrats!
If you didn’t win this time, definitely keep checking back. I have lots of yoga giveaways and goodies planned for the not too distant future.
Click on the Follow Me tab on the right for ways to stay in touch.
Remember, Maine Girl Creations is the place to go for the ULTIMATE Hot Yoga Bag! Head on over there and do some shopping already, sheesh.
Love,
Bringing Your Yoga Practice Off of Your Mat
In the sacred space of the yoga room, you are provided with a safe place to get to know yourself, your body, your fears and your strengths.
Yoga class can bring many lessons and a variety of experiences within the span of but 60-90 minutes. Learning how to apply your experiences in yoga class to your life outside of the yoga room can bring that bliss-filled-yoga-class-clarity to other areas of your life, too.
Here are a few examples of how to grow your yoga practice into your day-to-day moments.
Notice your breath.
Something that is repeated in yoga class after yoga class is bringing your awareness to your breath. Also, incorporated in a class is pranayama or yogic breathing exercises. This is a helpful and powerful practice that carries over into everyday life almost by default. With regular practice, you begin to notice how you are breathing in any given situation. For example, “Is my breath short and shallow or slow and steady?”
The awareness that yoga practices brings and the ability to return to your slow flow of breathe can be extremely helpful. A relaxed breathe promotes a relaxed body and ultimately a relaxed mind. Try it next time you are stressed while sitting in traffic or facing a deadline at work. First, notice that you are stressing out (that seems pretty obvious). Then, notice your breath. Let go of everything else and breathe slow and deep. What usually comes next is a sense of serene clarity and the ability to to handle whatever it is that has you stressed. The alternate nostril breath is a brilliant “stress-buster” (I have been known to do this while driving).
Release unnecessary tension.
In the same way that awareness of your breath is helpful, so is awareness of your body. The cues given by yoga teachers in class are relevent in many situations daily. That “dawning” you have in class when you finally understand what it means to release your shoulders back and down holds true in life – release unnecessary tension. In other words, find where you are “leaking” energy with tense muscles, let go of the tension, and you might just find that you have more energy and clarity as a result.
Let go of what does not serve you.
In the most literal sense yoga class helps you relieve the physical tension that leads to energy “leaks.” In yoga class you are often confronted with your criticisms, comparisons and judgements of yourself (and sometimes others) as well. You can either continue those patterns of thought and be miserable or you can let go of those things (even if just for the span of the class) in order to have a better class experience. This becomes a practice for life as well. Can you let go of certain patterns that you may have outgrown?
Accept yourself as you are.
Comparisons and goal-oriented mindsets are part of our nature. We want to strive, we want to achieve. No different with our yoga practice. We have reasons for practicing, for example, weight loss, peace of mind, or a deeper spiritual connection. It is easy to slip into a mindset of “achieving” or in other words “wanting” and thus living in the mental space of “not having” You won’t be able perform the most advanced or physically challenging poses in the beginning, nor would you want to (ouch!). However, you can realize that the beauty is, in fact, in the unfolding – the opening up to yourself.
When you realize that where you are in your ability is perfect and exactly were you need to be, a miraculous thing happens. You accept yourself as you are instead of fighting your limitations. Your focus shifts from that which you do not have (wanting mind) to that of appreciation for what you are. And in this space, you are open to way more possibilities than those stringent goals you set in the first place. Why limit yourself in life? Be easy about it and give yourself the freedom to allow infinite possibility.
Please share your thoughts about bringing yoga union to your off-the-mat life. I would really love to hear from you.
Love,
If you’d like to read more, check out this post where I discuss the subtle ways in which my yoga practice helped me deal with chronic depression.
The Yoga of Relationships – Moving from Anger to Forgiveness [VIDEO]
The Yoga Microcosm Effect.
The more I practice yoga, the more I see my body as a symbolic representation of the non-physical me. While in a yoga pose I notice the subtle relationships in my body, for example, the relationship between the breath and the tension in my body and also the relationship between my feet and my spine. Honesty and good communication are important elements in a healthy relationship and the key to those things is awareness.
In this short video, I discuss how yoga and cultivation of awareness can be a useful tool in creating the kinds of relationships you want in your life. Specifically, I describe how I moved from anger and pain in a relationship to forgiveness and freedom.
I would love to hear your thoughts about this. Have you noticed the lessons of a yoga pose having an effect on your life outside of the yoga mat? How has yoga helped you create healthy relationships in your life?
Post your comments below.
Lots of Love,
How I Came to Understand Children’s Yoga ~ My elephantjournal.com debut!
My elephantjournal.com debut!
I am so excited about this. The community of bloggers and thoughtful people over at elephantjournal.com are a huge inspiration to me. It is one of my favorite places to hang out online and if you head on over there and look around a bit, you will see why.
I would be truly honored if you would read my very first post for elephantjournal.com and leave a comment there and even share with your friends and social networks (that would be awesome!).
My Children, My Gurus
As a mother of two, I know parenting to be one the most challenging and rewarding endeavors one can experience in life.
I am grateful to have found myself seeing the world through my children’s eyes as they explore with reckless abandon and plenty of giggles. There’s nothing quite like a big squishy hug and an “I love you, Mommy” after a long day of enforcing boundaries and worrying about their safety.
As a yoga teacher, I find sharing yoga with others to be incredibly rewarding as well. You can learn a lot by having to explain something to someone and by seeing people become empowered to participate in life mindfully and compassionately. Why it never occurred to me that combining the two (children and yoga) could be such a profound experience is beyond me.
So, it happened by chance that I stumbled upon the amazing gift of teaching yoga to children and I have my beautiful 6 year old daughter, Tobin, to thank for it. Continue reading on elephantjournal …
Thanks for your support!!
Previously published here on my blog in December 2009.
Yoga Games for the Nerdily Inclined
Looking for some yoga-tainment?
My daughter likes to play online dress-up games. It's kind of a new take on the old paper dolls I suppose. Her favorite site is GirlsgoGames.com and while some of the "games" make my stomach turn (seriously? "weather girl" make up?), I went searching for happened to find these few that appeal to my nerdy yogini nature.
Also, a big thanks and congrats goes out to the YogaVibes.com Giveaway winners, ashdyogi, Y is for Yogini and Megan. I will be emailing your free YogaVibes class code to you.
Of course, thank you as well to everyone who participated and big hugs of gratitude to YogaVibes for facilitating the event. Woohoo!
I have another giveaway which I will be announcing very soon, too!
Lots of Love,
Yoga Fairy Dress Up
This is cute but where is her tiny copy of Yoga Fairy Journal? By the way, if the Wahe Guru loop gets to be to much, you can turn it off after you click Play.
Funny Yoga Game
This game drove me BONKERS … but I did it. Click on different items in various combinations to make funny things happen to the poor yogini pictured below.
Yoga Dress Up
Who wears socks to yoga class anyway? Not me … unless of course they're ToeSox and I'm my undies like this gal.
Another Yoga Dress Up Game
Simple. Cute. I like it.
Yoga Month & Giveaways Galore [SEPTEMBER 2010]
Happy, Happy Yoga Month!
September is National Yoga Month, in case you didn’t know, and in celebration I’ve compiled a list of some pretty rockin’ yoga-related giveaways from around the web. Blog giveaways are fun and great for cultivating an attitude of community and abundance. And the free gear can help to renew your commitment to yoga practice (or to help you get started if you’re a newbie!). So, have fun, click away … and good luck!
Oh yeah, don’t forget to add your giveaway to the Linky below.
Eco-Friendly Lotus Pad Mat Giveaway via Greenwala I have been hearing great things about Lotus Pad Yoga Mats. Here is what Greenwala had to say: Lightweight yet thick, ready to use right out of the bag, even for hot sweaty yoga and made from a patented material that is PVC/latex-free and takes less energy to manufacture than standard yoga mats. It is biodegradable and reversible with an amazing grip and beautiful pattern on BOTH sides. Ends 9/7/10
$55 CSN Stores Gift Card Hosted by Run with Kate, a SoCal Yogi/Veggie/Runner. The winner of this contest will receive a $55 gift card that can be used at any of the 200 online stores in the CSN network. On their Fitness Equipment Site, you can find stuff like yoga mats, bags, DVDs, kettle bells and more. Ends 9/7/10
YogaEarth Balance Review, Giveaway Yoga Earth nutritional supplements are quickly gaining popularity among yoga teachers, students, athletes and people looking for better living through healthy foods. The Laurel on Health Food Blog is giving readers a chance to try it out for free to see what all the buzz is about. I know I’m curious. Ends 9/8/10
Yogavive Chips Giveaway Yoga this, yoga that … now Yoga Chips? Well, I’ve tried them and these light, crispy apple chips are yummy! My kids enjoy them, too. Check out Turning the Clock Back’s review and enter for a chance to try them yourself. Ends 9/17/10
Yoga Journal Yoga Revolution CD Giveaway This CD “features an incredible mix of original songs by Sarah McLachlan, Ziggy Marley, Peter Gabriel, Michael Franti, Sheryl Crow, Krishna Das, Anjelique Kidjo, Seal & Guru Singh, Donna De Lory, Anoushka Shankar & Sting. All brought together to promote the benefits of yoga, music and a healthy and balanced lifestyle and to support yoga and fitness programs for underserved youth.” Ends 9/30/10
That should get you started. There are more links (via Mr. Linky) below and I will continue to update this post throughout the month. Like I said, please feel free to add your current giveaway to the list.
There is still some time to enter my giveaway for a FREE YogaVibes.com Online Yoga Class So, check it out! I’ve got more giveaways on the horizon, too.
Thanks for stopping by and definitely check back for updates!!
Lots of Love,
More “Best of Yoga Giveaways & Goodies”
Mindful Monday Recap: Eat a Little, Pray a Little, Love a Lot
Have you seen the Eat Pray Love Movie yet?
I realize this topic may have been exhausted already but, darn it, I have not yet witnessed the aforementioned motion picture event. At this point, I am vicariously eating and praying and loving and criticizing the Julia Roberts movie via my favorite past-time, blog reading. Yes, the blog community has exploded with reviews and criticisms and I have gathered some here for your reading enjoyment.
If this post at all piques your interest, I figure you must fall into one of two categories.
1. Like me, you have not seen the movie yet and you are looking for the low down on what to expect.
Or …
2. You loved the movie and just can’t get enough EPL.
There may be a 3rd category, something like this: You’re sick to death of all of the blog reviews and commentary and just want to tell me to shut the heck up.
Whatever your reason for tuning in (by the way, thank you!), below you will find a collection EPL posts from around the web, some critical, some funny and also an opportunity to tell me to “shut it” in the comments below. Enjoy!
First, stop by YogaDork and check out the EPL coverage there. Good stuff. Be sure to read the reader comments as you will find even more reviews and bloggers sharing their take.
EPL even has a Zombie Spoof poster courtesy of Merit Badger. The ultimate compliment, sort of like when Weird Al remakes your song.
And, to be expected, the sensationalized and scandalous reporting ensues … Accusations of financial misconduct, sex abuse scandals: The dark history of Elizabeth Gilberts’s yoga mentor.
Another great EPL-related post written by David Romanelli (Yeah Dave): Eat, Pray, Love … Hate? In this post, Dave discusses the homophobia surrounding EPL and so-called “chick flicks” and offers a suggestion for moving beyond the hate.
Does Eat, Pray, Love and other movies about a “self-centered Westerner squeezing one-dimensional natives for exotic food, wisdom, and spirituality” make you want to gag? If so, you might like this post.
I LOVE Linda’s Yoga Journey. If you haven’t yet read her blog, now’s your chance! Read my Eat Pray Love Tour of India but don’t stop there. She has many wonderful, funny and insightful posts totally worth your time. It is also where I found this hilarious Lewis Black video (thanks Linda!).
What about my thoughts?
I have read the book. I enjoyed it very much, probably because I am a woman around and about Elizabeth Gilbert’s age in the book and I have suffered and overcome serious depression and “losing myself” in relationships. I like Italian food, yoga and desperately want to travel the world. Reading the book was as close as I’ve come to experiencing all of those things in one place. To sum it up, I identified with Liz. Basically, she had me at “One Woman’s Search for Everything.”
As for the movie, well, even after reading others opinions, I still would like to see the movie and experience it for myself. Who knows, I might even be writing my own review.
Eat a Little, Pray a Little, Love a Lot.
Lindsay
Bonus! Here is Liz Gilbert talking on TED about EPL, artists, inspiration and genius.
Mindful Monday Recap: Sexy Yoga and Looking in the Proverbial Mirror
I love blogs (especially the yogic variety). What I love most about blogs is that they are an open forum for conversation. Media and information-finding is no longer a one-way street, it is no longer a monologue. Blogs encourage participation and I think that is cool.
If you are at all tuned in to the yoga blogosphere, then you are probably familiar with all of the conversations around yoga advertising and the placement of beautiful nude women in yoga advertising. If not, start here. Then go here and here and here.
Are you caught up? Cool. Let’s move on …
Brooks Hall recently posted on elephantjournal.com a response to a specific yoga ad and the conversation has continued. Read her post about the Tara Stiles and Nissan: Master the Shift campaign recently featured in Women’s Health magazine: Slim, Sexy Yogini + Car, and what the heck are we sayin’ here at Elephant?
Major kudos to Brooks and elephantjournal.com for creating a space where diverse opinions are allowed and respected.
I do a lot of “stalking” and relatively little blog commenting these days. This is mostly because I am too cautious (I’ve always been that way) and it takes me forever to formulate my response. What takes some people 15 minutes takes me 45-60. I read a lot of blogs, something like 15-20 per day. So, you do the math. I just don’t have that kind of time.
However, on this post I managed to gather my wits and this is what I said:
“I am loving everyone’s comments. Brooks you have such a gift for writing and inspiring intelligent, thoughtful and respectful conversations. This is truly a brilliant piece.
I will just add, in response to no one in particular, that It is difficult to assume (though we certainly try) what others’ intentions are in life and even in advertising. Over the years I have learned to take full responsibility for my reactions to things like this Nissan/Tara Stiles ad. Analyzing the bigness of it all (or what’s “wrong” with society) and looking to the past for answers (what yoga has been defined as in the past) doesn’t get me very far and is actually quite limiting to my growth and understanding. However, recognizing that I am uncomfortable when I see an image or read an article and then owning it completely is rather empowering. It is an opportunity to release some of my suffering (past karma). Conciousness starts with understanding myself, right? My initial reaction to the above ad, which was not unlike many others here, had nothing to do with Tara Stiles, Nissan or elephantjournal. It was all me.
Exploring the physical body’s potential is a path to freedom (from pain, stress, karma) for many and I don’t believe there is a right or wrong way to freedom. It is an individual and extremely personal experience. My opinion is that this ad was meant to appeal to those who have pre-conceived or even mis-informed notions about hatha yoga.
So, just a thought … what if it (the ad) could actually be a good thing? Just asking you to consider … what if???”
Read the rest of the comments and replies to my comment here. Please share your thoughts over there at elephant. Of course, you are welcome to respond here as well.
One more thought for you …
A beautiful blog post by Nikki Chau: Don’t Bite the Hook: A Lesson in Working with Anger
Thanks for stopping by my little blog. I welcome any and all comments!
Lots of Love,
Lindsay
Mindful Monday Recap: Poetry, Mortars, Saying No, and Baby Yogis
Happy Mindful Monday!
Wow, so many inspiring yogis and writers out there. There will never be a shortage of content for this weekly post o’ mine.
Oh, before I forget … please check out my very first giveaway. You could win a yoga DVD and as of right now, your odds are pretty darn good!
So, here is what I have been reading (and loving) of late … enjoy!
Love this so much. Written by Jason Wachob, who admits, he is not your typical yoga person – he’s a dude, he’s 6’7″, worked on Wall St. – and includes inspiration from 5 big-name yoga teachers (Elena Brower, Tara Stiles, Kathryn Budig for example!). Read “5 Things I Learned About Yoga from the Pros.”
Some days are just, well, bleh. Feeling off? Or know someone who is having a bad day? Here are some really excellent tips to help you re-connect: 9 Ways to Turn a Bad Day Around.
Must read: Chris Courtney shares how he “learned to find peace and serenity in meditation while under mortar and rocket barrages in Baghdad.” Meditation Among the Mortars via elephantournal.com. Beautifully gets to the heart of what meditation is all about.
For the yogi poet (or yogi cynic) in all of us … this is Divine … I especial love Jay’s use of ellipsis … the space between … words, thoughts, breaths. Another must read: Walking With Waves
I am a big fan of Sadie Nardini’s writing. She has a way of relating a message or a lesson that is incredibly down to earth. Like, Real World Yoga. I also love how she takes the lesson a little further through asana with specific tips and poses. In this post she writes about finding the balance and awareness to know when to say no. Read Hugging in – and saying no via the Yoga Journal blog.
Okay, the last gem of the week (and I am so happy to have found this post) is on Joy for Life blog. It is titled satya, truth, yoga union: lessons from a a baby I have often noticed that babies and children have a lot to teach us if we pay attention (read what I have to say about it) and that sometimes it seems that all of adulthood is a matter of remembering what we already knew as babies. Anyway, read it. It’s good stuff.
So, thanks for stopping by. Please feel free to leave a comment with a link to your blog or maybe an article that you read and loved recently.
Lots of Love,
Lindsay
Mindful Monday Recap: Best of Yoga Blogs
This is a brand new feature on my blog (yay!). Since I read so many wonderful yoga-related blogs, I thought I might as well compile them in a weekly posting of my favorites. Check in below and share a link to your blog and/or a favorite post you read last week.
“Read as you taste fruit or savor wine, or enjoy friendship, love or life.” -George Herbert
The ever-present conversation and always hot topic: yoga as a commodity. Is yoga in the West just another method of mass consumption? Join the discussion at elephantjournal.com
And a somewhat related post … if you do succumb to the consumer machine, what yogi stuff do you find yourself indulging in? Think Carrie Bradshaw, but with yoga. Includes a bonus giveaway on The Everything Yoga Blog.
A poetic moment via Brooks Hall, Yogic Muse: Today I Forgive
Yoga classes too touchy-feely for you? Yeah Dave discusses the power of touch in this entertaining and insightful post entitled Cuddle Puddle.
Real Men Love Jesus, er, I mean, Do Yoga … via Yoga Untwisted.
With no A/C in my house or car (pant, pant, pant), I really enjoyed this post. Ayuervedic tips to keep cool and stay balanced during the summer months via Daily Cup of Yoga.
“Grant me the courage to change the things I can, the serenity to accept the things I cannot change, and the wisdom to know the difference.” Sadie Nardini explores asana as a way to move through addiction and co-dependence and into your personal power.
What do Jackie Chan, Jaden Smith and 1980′s movie remakes have to teach us about living a mindful life? Deborah Shoeberlein shares on The Huffinton Post blog … still think I’m going to wait for the dvd. 
Another one in the “It’s All Yoga” category: So You Think You Can Break Dance and Yoga? via YogaDork
Don’t forget to leave a comment and a link below.
Happy Mindful Monday!
Lindsay
26 HOT Yoga Quotes … and Some Smokin’ HOT Photos, Too!
Do you find quotes as comforting as I do? Something about ‘em, right? Like, hearing your own thoughts and feelings phrased in such a succinct and beautiful way. They’re not necessarily profound, or even unique, insights but they’ve got that certain something that triggers within you a resounding “YES!”
So, hand-picked by yours truly … Here are 26 of my favorite quotables – some related to Hot Yoga, some about yoga in general and some just because, well, they’re AWESOME! Yours to read whenever you need a lift. Enjoy!
These GLOWING photos are courtesy of Pyro Fusion Entertainment!!
And let the quoting commence! 
The cure for anything is salt water – sweat, tears, or the sea. -Isak Dinesen
To sweat is to pray, to make an offering of your innermost self. Sweat is holy water, prayer beads, pearls of liquid that release your past. Sweat is an ancient and universal form of self healing, whether done in the gym, the sauna, or the sweat lodge … The more you sweat, the more you pray. The more you pray, the closer you come to ecstasy. -Gabrielle Roth
The more we sweat in peace the less we bleed in war. -Vijaya Lakshmi Pandit
Yoga maintains youth long. It keeps the body full of vitality, immune to diseases, even at old, old age. The Yogi never becomes old. -Bishnu Ghosh
Sweat, sweat, sweat! Work and sweat, cry and sweat, pray and sweat! -Zora Neale Hurston
It takes courage and intelligence, you know, to do the stages of Yoga right, and to start with this Hatha Yoga… It’s just you and nothing but you, standing in one spot frozen like a statue with no place to go for help or excuse or scapegoat except inward. -Bikram Choudhury
It’s all in the hips. - Chubbs (from Happy Gilmore)
In the depth of winter I finally learned that there was in me an invincible summer. -Albert Camus
Life shrinks or expands in proportion to one’s courage. -Anais Nin
Postures strengthen and develop will and body – physical and mental development are intertwined. -Bishnu Ghosh
Suffering is Optional -Unknown
The discipline is to get you to the place where you trust your intuition & the yoga pose is an easy place to practice it. -Erich Schiffmann
I don’t like an alarm clock but it’s useful to me. I don’t like tension but it tells me something needs attending. -Hugh Prather
You cannot always control what goes on outside. But you can always control what goes on inside. -Mr. Yoga
Yoga is the perfect opportunity to be curious about who you are. -Jason Crandell
Yoga exists in the world because everything is linked. -Desikashar
Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; for it becomes your destiny.
-Upanishads
Your hand opens and closes and opens and closes. If it were always a fist or always stretched open, you would be paralyzed. Your deepest presence is in every small contracting and expanding, the two as beautifully balanced and coordinated as bird wings. -Rumi
Yoga is almost like music in a way; there’s no end to it.
-Sting
You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises, which may reveal to you where you are resisting your natural state. -Sharon Gannon
Basketball is an endurance sport, and you have to learn to control your breath; that’s the essence of yoga, too. So, I consciously began using yoga techniques in my practice and playing. I think yoga helped reduce the number and severity of injuries I suffered. As preventative medicine, it’s unequaled. -Kareem Abdul-Jabbar
Nothing can steal happiness, peace away from you: if anyone does make you angry, you are the loser; if someone can allow you to lose peace, you are the loser. -Bikram Choudhury
On an airplane, you are always told to put on your oxygen mask first. The same way in life, you need to take care of your health first. If you are not happy and healthy, you cannot make anyone else happy and healthy. -Rajashree Choudhury
Observe the wonders as they occur around you. Don’t claim them. Feel the artistry moving through and be silent. -Rumi
Breathe and all will be revealed, love and all will be healed. This is yoga. -Seane Corn
I took a deep breath and listened to the old brag of my heart. I am, I am, I am. -Sylvia Plath
Please share your favorites in the comments below.
Thanks!
Lindsay
Yoga Poses and Benefits: Warrior III/Balancing Staff Pose
This posture really gets the heart pumping and the lungs opening, building a deeper connection and stronger relationships within the body and, by default, in your “off the mat” life. This posture is especially helpful with strengthening your most important relationship – your relationship with YOU. Practice this posture to peel away the layers of fear and self doubt and reveal your true, confident, calm nature and strong self!
Warrior III/Balancing Staff Pose
Virabhadrasana/Tuladandasana
Instructions:
- Start in Tadasana. Lift your arms overhead bring the palms together and interlace your fingers. Release the index fingers and cross your thumbs, bringing your palms flat, arms straight throughout.
- Step forward a couple of feet with the right foot, shifting the weight into the right leg at this point. Toes of the left foot are pointed and you can lift the left toes off the mat to check that the weight is in the right leg.
- Hinge at the hips and bring the upper body down and left leg up keeping the entire body in a straight line until it is parallel with the floor.
- Look down through (not over) your arms at the floor about 5 feet in front of you. Flatten the upper body and keep the arms straight.
- Continue to lift the leg and lower the upper body, stretching your arms and legs apart in opposite directions.
- Avoid the temptation to flare out the lower ribs and arch the back. Draw the lower abdominals in and up and do the same with the lower ribs - in and up – creating even more length and a feeling of spaciousness in the upper body. Deep ujjayi breaths all the way up to the collarbone will also help facilitate space and strength.
- Keep the standing leg straight and notice that you might need to bring the left hip down so that the hips and shoulders are parallel with the floor.
Benefits:
- Improves balance and concentration.
- Stretches and strengthens muscles of the thighs and hamstrings, as well as the back muscles, shoulders and arms.
- Opens the chest bringing benefits to the lungs and cardio-vascular system.
For some this posture is a favorite and for others, well, not so much. What are your experiences with Balancing Staff Pose? I would love to hear them. Also, please feel free to post any questions or comments below.
And here’s to you!
With love,
10 Things They Don’t Tell You About Hot Yoga [Funny]
Time for Some Smile Therapy.
I like to think of it as my contribution to the popular Laughter Yoga movement. Here’s a list of 10 things they leave out of the oh-so-enticing, hot-yoga-will-change-your-life brochures.
1. The stink. Your clothes and towels will find it. After a few hot yoga classes you will notice it. And it won’t go away on its own. Fortunately, there is help. Here is what has worked for me: White vinegar in the rinse cycle does wonders. You just have to run an extra rinse cycle at the end. Baking soda added at the beginning of the wash cycle also helps.
2. Drama Queens If you have been to a yoga class before you may have noticed that some people like to vocalize their yogic experience in the moment, usually with moans of pleasure or sighs of release. However, in hot yoga the vocalizations manifest a little differently. The pleasure moans are not unheard of, mind you, but you are more likely to hear load grunts, groans, scoffs, and even some swears as the so-called drama queen curses the sadistic teacher, the unbearable heat, the invasive smells, their own limitations, etc.
3. Emotional Outbursts Sometimes you might be the one making all the noise a la “#2 Drama Queens.” Giggle-fits a.k.a. “the giggles” are fairly common. On the other end of the spectrum, you have tears. Yes, right in the middle of class, you’ll begin sobbing for no apparent reason. In hot yoga class you are bumped right out of your comfort zone and confronted with yourself, your limitations or perhaps where you are holding on so strongly that when you are unable to control something (the heat, your body, etc.) you are forced to just LET GO. It can be pretty intense. Along with the physical release, you also let go of some serious emotional sh*t (as I affectionately refer to my “breakthroughs”). Fortunately, the yoga room is a safe place to be vulnerable and you are sweaty enough to hide the tears. So, cry (or laugh) it up. It’s good for you.
4. Creatures of Habit Whatever you do, don’t, seriously, don’t EVER mess with the regulars. You can tell these people by their rituals and routine. They arrive extra early to ensure their “spot” in the room and get pretty darned protective of it. If you do have a run in, best way to avoid a all-out brawl in the yoga studio: quietly pick up your mat and move. That’s it.
5. Bodily Function Overload. You are likely to fart or even throw up in class. Yoga postures twist and compress the abdomen and stimulate the digestive organs. It’s kind of the point. So, yes, farts in yoga class happen. They’ve “happened” to us all. So, it is safe to say that no one will judge you because of a little tootage. However, if you have the “death farts,” maybe you should consider skipping a class, you know, out of consideration for others. Also, backbends stretch the lining of the stomach and leave you feeling a little queezy (Holy Camel!). Often the heat and excessive sweating is enough to make you feel nauseous. It is for this reason most yoga studios and teachers recommend that you don’t eat for two hours or so before class. Either that or they don’t want to clean up your “leftovers.” Ew.
6. Over-Sharing You will get up close and personal with complete strangers. Like, in ways that, if it happened outside the sacred space of the yoga room, would induce bodily function overload. Here are some examples: The Sharing of The Sweat No it doesn’t stay neatly within the confines of your own mat and towel. It’s messy, it splashes, and sometimes on the most inconvenient of places (like in your eyes or in your mouth!); The Roaming Strands of Hair When you finally make it down to your mat after a standing series you notice not one, but two hairs stuck to your arm and neither one of them are from your own body; Your Smells Are Telling Whether it is the garlic in the italian food you had for dinner or perhaps you had tee-many-martoonis last night, the sweat, gives you away every time.
7. T.M.I.! Along the same lines as #6 … You might get an eyeful, i.e. wardrobe malfunction. In other words you’ll gain MUCH more information about somebody than you want to in this particular, sweaty, bendy context. To avoid wardrobe malfunction: ladies, wear clothes that fit and cover all the right places and guys, please wear fitted shorts, or at the very least, wear skivvies under those swim trunks. Which leads me to …
8. Modesty, Schmodesty You really won’t care that you are practically naked in a room full of strangers/mixed company/acquaintances, also mostly naked. Sheesh, I mean isn’t it enough that you are there – and willingly so?
9. It’s Not The Most Ideal Singles Hang Out Seriously. You will look like crap immediately after – sweaty, flushed, splotchy. And don’t forget about the aforementioned bodily function overload and over-sharing. It can be a bit much for even the most desperately seeking individual.
10. You will become adept at strategizing as you will find yourself plotting your escape at certain points in class. Okay, after this pose I will roll up my mat, navigate through a weave of sweaty people to the back of the room and tiptoeing quietly, I will scale the back wall until I make it to the door, at which point I will stealthfully open the door and make my way out to cool fresh air FREEDOM!!!
Mostly, I want to tell you that you won’t always like hot yoga and it will probably push your boundaries a little (okay – a LOT). I personally enjoy being bumped out of my comfy zone. I find that is when I really learn something about myself.
Having a sense of humor is important when diving head-on into personal transformation like we do in hot yoga. It is also helpful to know that you are not alone. So, please share your stories and comments below!
By the way, I highly recommend smiling in class, as much as possible.
Love,
Lindsay
For some added smiles, here is Nina Paley’s comic “Why I Quit My Yoga Class”
Strike A Yoga Pose: Warrior II Basics and Benefits
Warrior II Pose - Virabhadrasana II
By channeling your inner warrior in asana practice, this posture can bring focus, strength and courage into your life helping you to overcome the challenges of ego and pride.
Yes, shaky thighs and all …
Virabhadra Symbolism
Creation of the Hindu Lord, Shiva, images and mythology portray Virabhadra as having raging, fiery hair and three burning eyes. He wore a garland of skulls and wielded terrible weapons in each of his one thousand arms. However, he was not simply a murderous demon. Just as Shiva and destruction are an important part of the Hindu Trilogy (Brahma/Creator, Vishnu/Sustainer, and Shiva/Destroyer), Virabhadra, the Great Warrior, symbolizes that within ourselves which has the power to overcome the prideful ego (symbolized in stories by king Daksha) for the sake of the heart (symbolized by Sati, Daksha’s daughter and first wife of Lord Shiva). Thus, Virabhadra destroys in order to save.
Here is the Wikipedia article where you can read more about the Origin of Virabhadra.
Warrior II Pose Instructions:
- Start in Tadasana. Lift your arms over head and bring your hands in prayer position. Step 4-5 ft to the right bringing your arms parallel to the floor, palms facing down. Heels are in line from the side and feet are parallel to each other at this point. Scoop your tailbone under slightly, bringing your hips into a neutral position. Arms move back, chest lifted out in front, shoulders roll down and imagine them sliding down your back.
- Pivot on the right heel 90 degrees (heels still in the same line). Bend the right knee until the right underside of the thigh is parallel with the floor and continue to sit down, softening in the hips until you have a 90 degree angle with the right shin and thigh. The knee might have a tendency to move inward and if this is the case, soften your right inner thigh and you can use the right hand to externally rotate the right thigh so that the knee is centered directly over the right ankle.
- Your weight should be evenly distributed in both feet and you want to make sure, especially, that you have the outside edge of your left foot in contact with the mat and some weight in that area as well.
- If your upper body begins to lean forward, draw the left arm back in order to bring the upper body centered over your hips.
- Shift your eye gaze to look out over you right arm across the right middle finger.
Benefits:
- Increases the strength and flexibility of the legs, ankles and feet.
- Therapeutic for flat feet, sciatica, backaches and osteoporosis.
- Stretches the groin, hip muscles and connective tissue of the hips.
- Opens the chest, lungs and shoulders.
- Builds stamina.
Virabhadrasana II
Thanks for tuning in! Please, feel free to share using the buttons below and ROCK ON with your yogi self!
Lots of love,
FAQ: Top 5 Frequently Asked Questions About Yoga
Okay, so you’ve heard about yoga, you’re even thinking about trying a class, but maybe you still have some lingering questions. Duuuhh, that’s why you decided to cruise the online yoga scene. Well, I’m glad you did. Here is a Top 5 frequently asked questions about yoga … and whaddaya know, answers, too!
What exactly is yoga? The word yoga is derived from the Sanskrit root “yuj,” meaning “to yoke” or “to unite.” People have many different reasons for practicing yoga. For example it can be for physical exercise, mental well being, healing an injury, relieving chronic pain or finding a deeper spiritual connection. Hatha Yoga is the physical form of yoga where we practice a series of positions, known as asanas, designed to purify the body, increase physical strength and stamina, and restore balance to all of the body’s systems. The benefits of practicing yoga asanas as it relates to the idea of union can be described simply as uniting our awareness of all of our physical sensations, our breath and our thoughts. How far, and to what aspect of your life you want to apply the lessons of yoga asana is up to you.
Is yoga a religion? No. Yoga as we know it today finds its roots in a philosophy developed in India 5000 years ago. Sometimes yoga practice is combined with philosophies like Buddhism or Hinduism but the beauty of yoga is that it brings union within yourself and meets you where you need it most. You can choose to focus on the physical, the mental or the spiritual aspects or any combination of the three. It is not necessary to study any particular religion or philosophy to practice yoga. Many people find that it compliments their religious beliefs.
Isn’t yoga just stretching? Actually, depending on the style of the yoga class, it can be a physically demanding, even aerobic, workout. While there are more gentle classes that focus on lengthening muscles and restoring range of motion, Hatha Yoga is translated as “Forceful Yoga” whereby we willfully and intentionally work to restore balance to the body.
I am not flexible. Can I still practice yoga? This is a common misconception. You do not need to be flexible in order to practice yoga. If it happens to be flexibility that your body needs, yoga can help. You become flexible by doing yoga. You do not have to look like the yoga models we see in magazines to benefit. Listening to your body and finding a position that is right for you is all you have to do.
How often should I go to class? Obviously, the more you practice, the more benefits you are likely to receive. 2-3 classes (60-90 minutes long) per week is usually recommended to start. However, just 1 hour per week will still bring wonderful, healing benefits that you will quickly notice. Even a simple 15-20 minutes of yoga whenever you can is beneficial!
Thanks for stopping by and please feel free to post any additional questions below!
Peace out,
Lindsay
And for funsies check out my Top 5 Yoga-Related YouTube Finds!
Photo courtesy of Anna Ferguson.
My Top 5 Yoga-Related YouTube Moments
So, with no cable television or satellite to speak of, I am a frequenter of the internet phenomenon that is YouTube. Sometimes educational, often entertaining, I just LOVE how much YOGA is out there! After much deliberation, I have narrowed it down to my Fav 5 Yoga Moments on YouTube (cue drum roll). For your consideration, we have:
#5 Esak Garcia 2007 Bikram Yoga Championships All thoughts about yoga asana competition aside (another day, another post perhaps), this is a truly beautiful demonstration and offering to the yoga community.
#4 I Need A Yogi Feels so wright it can’t be chatuWRONGa! A little bit crude? Maybe. A whole lot of funny? Definitely!
#3 Solid Potato Salad Where’s the yoga you ask? Just wait. It gets pretty bendy after about 45 seconds. Complete with 3-Person Cartwheel Mandala at the end. Yeowza!
#2 Acro-Yoga Performance Another exquisite offering of yoga. Also adding to the beauty: music by DJ ChebISabbah. All kinds of yoga yummy. Siiiiiiggghhhhhhh …
#1 Bodhisattva in metro This is my all time favorite. Hands down. Please watch and experience the magic for yourself.
Bodhisattva is the name given to anyone who seeks enlightenment for the benefit of ALL beings.
Thanks for tuning in! Please vote for your favorite below or feel free to add to the list!
Keep it Hot & Bendy,
Lindsay
Meditation For New Yoga Teachers
FINDING YOUR CONFIDENCE
In the matter of dealing with yoga teacher jitters, confidence doesn’t always reveal itself as expected.
Certainties: You love yoga. You know this from a deep place inside your being. Everything about yoga practice screams a loud, ethereal “YES!” You’ve dished out the big bucks and completed a rigorous and intensive yoga teacher training that involved some pretty deep, soul-searching work on your part. You’ve emerged as not only a committed, lifetime student of yoga, but now a certified teacher with a vast world of possibilities before you.
But, darn it, what’s with all the nerves and anxiety? Surely, your training and passion is sufficient for the role of teacher. Your heart is in the right place. You truly want to share and help others because, let’s face it, we yoga teachers don’t do it for the money. We are driven like the prototypical “starving artist”, by what seems to be a force much larger than our physical bodies, something older, wiser — the voice, the calling. Who cares if we have to eat pinto beans and rice for a year? You’re happy doing it because it feels right and it is groovy, man.
Not-So-Certainties: Can I be successful as a yoga teacher or will I meet that dreaded f-word (yes, I am referring to failure)? Can I run a business? Will studios hire me? What if I mess up or offend someone or, lordy-heavens-almighty-in-the highest, hurt somebody? What if students hate my class? Hate me? What if studio finally hires me and then (the other dreaded f-word) fires me? What kind of teacher am I?
Exhausting, isn’t it?
To this, I will simply say: Teaching is another form of yoga, really a practice in itself. Not all of these questions will be answered right away just as you weren’t able to do every yoga posture in your first class (perhaps a bit presumptuous, but in regards to people that do not struggle with asanas, well, I will restrict my comments to my own mind space). In other words, you will never “get it done.” It’s the journey, not the destination and other such whimsical metaphors … you get it.
So, yep — been there, done that. Here is something that helped me when I first began teaching and feeling, at times, as though I might not be successful. A meditation of sorts, to be read before you teach a class:
Meditation for New Yoga Teachers
It is not about me.
It is not about whether they like me
or whether they are going to come back to my class.
It is not about my performance.
It is about helping people to have the best experience possible,
helping them explore their bodies safely.
It is about empowering others to seek their potential.
It is about sharing, giving, and offering myself completely.
And by opening up in this way,
giving others permission to do the same —
fearlessly, joyfully.
It is not about me.
So, you see, your confidence comes not from validating yourself and your credentials, or even from trying really hard to be the best teacher ever, both of which the outcomes are an intense focus on yourself (you selfish son-of-a …). It comes from letting go and allowing your focus to be in the present moment, which when you are teaching a yoga class, is on instructing others in their postures. When you are present and fully engaged in the moment, you are genuine. You are not focused selfishly on your performance. Confidence comes from that deep, intrinsic place, that voice that speaks so loudly to you, “YES!” Let go of the chatter, the questions and insecurity. Be honest, be genuine. Here you will find success that really means something.
Fortunately, from experience in yoga classes, you already have the tools to make this all possible. You have practiced letting go and being present and without judgement. Time to practice what you teach. Incidentally, we teach what we most need to learn.
So go on, you know you’ve got this.
Lindsay
If you enjoyed this post, please share with fellow newbies or yoga teacher trainees using the buttons below!
Photo courtesy of Anna Ferguson.
You Can Yoga In Your Chair – You Can Yoga Anywhere!
Yoga Stretches You Can Do At Your Desk
So, I’ve been spending an inordinate amount of time in front of my computer these days connecting with other yogis, writing and sharing. While this is loads of fun for me, I have begun to notice its effect on my body. My hip flexors are tightening causing compression in my low back that radiates discomfort up my spine. This triggers a “slouch reflex” moving my shoulders forward and putting excessive pressure on my neck — um, ouch! Then, a silly realization came to me: “Why don’t I incorporate yoga postures into my writing/web time?” After all, yoga asana practice was in part designed to prepare the body for prolonged periods of sitting in meditation.
Here is what I have been doing — some stretches you can do right at your desk:
Begin in Mountain Pose … Sort Of
Your posture while you are working is important. Keep both feet on the floor. Try not to cross your legs (trust me on this one) as it can cause imbalance in your hip extensors putting unnecessary pressure on the low back. Think of it as a Seated Tadasana. Draw the the pelvic floor up and the navel and lower ribs inward. Instead of hunching forward, squeeze the shoulders up towards the ears and then roll them back and down, lifting the chest. The neck can get tweaked with the head forward as is common when focused on a computer monitor. Bring the head back so that the crown of your head stacks on top of your tailbone.
Your workplace set up is also important. Click here for more information on creating an ergonomic workplace.
Cat-Cow Stretch
Seated Cat-Cow
A great stretch to help combat slouching. On an inhale, arch the back, lift the chest and look up toward the ceiling. Try not to bring your shoulders up close to your ears but rather roll them back and down toward your hips and continue to lift the chest. On the exhale, draw the navel inward, round the spine, chin toward the chest, and let your head hang forward. Repeat, coordinating this movement with slow, deep, rhythmic breathing for 3-5 breaths (or whatever amount feels yummy to you).
Neck Rolls, Because They Feel So Good
Again beginning with your feet flat on the floor, bring your chin to your chest first. Roll your shoulders back and down. Slowly roll your head around to the right bringing your right ear to the top of the right shoulder. Then, head goes back and slowly over to the left with the left ear coming to the left shoulder. Bring your chin back to your chest. Repeat this motion moving slowly and noticing at what point you feel tension and want to move through it a little faster. Move extra slowly at these places, breathing through the tension. After 3-5 repetitions, move the head in the other direction for another 3-5 reps.
Wrist Stretch
Wrist Stretching Good Times
With your arms outstretched and palms facing down, flex the fingers of one hand up and back so that your palm faces away from you. You can use the other hand to move your fingers toward your face, deepening the stretch on the bottom of the wrist. Hold for 1-2 slow breaths. Then bring your fingers down, bending the wrist in the opposite direction so that the palm is now facing your body, stretching the top of the wrist and forearm. Repeat with the other arm.
Pelvic Floor Exercises
Your already sitting down. Why not add some pelvic floor exercises (also known as Kegels) to your computer time? You don’t even have to stop typing to do these. Pelvic floor support is not only useful in yoga class (also known as mula bandha), helping you get a little higher in crow pose or hold a steady headstand, it also has many health benefits if practiced regularly. A strong pelvic floor is helpful when dealing with incontinence and also supports the bladder, bowel and reproductive organs, preventing prolapse. Click here for more information on pelvic floor muscles and exercises to help strengthen them.
Eagle Pose
Perched Eagle Pose
Extend your arms out to either side and then bring them in front of you, crossing the right arm under the left, hooking your elbows and crossing your wrists in order to bring your palms facing each other with thumbs towards you. If you are not able to bring your palms together, simply bring them as close as you can or grab your left thumb with your right fingers. From here you can play with the stretch, moving your elbows up and down slowly. I like to bring my elbows down so that my fingertips line up with my eyebrows and I feel a nice stretch on the tops of my shoulders and arms. Once you’ve settled into a comfortable arm position, you can add the leg/hip stretch (optional). Bring the right leg to cross on top of the left thigh and cross the right foot behind the left calf if you are able to. If not, simply point the right knee to the left and work with the stretching sensation in the right hip. Hold for 3-5 breaths and then switch the cross of the arms and legs and hold the other side for another 3-5 breaths.
Chair Twist
Your Chair With A Twist
Seated with both feet flat on the floor, knees and feet are parallel and facing forward. Maintain this position with your lower body and begin to rotate your upper body to the right on an exhale. You can use the outside of your right thigh and back of your chair as leverage to help you twist a little more. Repeat, this time twisting to the left.
Eye Asanas
That’s right – yoga for your eyes. Staring at a computer monitor for prolonged periods creates a great deal of strain for your eyes. In order to prevent future eye-related problems and maintain optimal function, perform these exercises regularly, especially if you are going to be at the computer for any length of time. I would even recommend taking a break ever thirty minutes to do this. Begin by rubbing your hands together briskly until you generate enough heat to really warm your hands. Then quickly place your palms over your closed eyes. Take slow, deep breaths and relax for a minute or two. This relaxes the eyes and surrounding face muscles and is very soothing to the optic nerve. Also, it’s helpful in relieving tension headaches. Next, perform these basic eyes exercises. With the same seated position, back and neck straight, keep your head perfectly still as you lift your eye gaze and look as high as possible. Then shift your gaze and look down. Repeat this 10 times and then close your eyes for about 30 seconds before moving on to the next exercise. When you are ready, open your eyes wide and look as far to the right as possible, and then to the left. Repeat this 10 times, then close and rest the eyes for 30 seconds. Last one, make wide circles with your eyes by rolling them clockwise. Perform at least 10 circles and then repeat going counter-clockwise. Close and relax the eyes.
Pranayama
In addition to these yoga stretches and exercises, pranayama (yogic breathing) can be practiced from a seated position. Alternate Nostril Breathe is a wonderful exercise to bring focus and clarity and it helps to reduce symptoms of stress in the body. Here’s how you do it: From your comfortable seated position, place the thumb of your right hand over the right nostril and the ring finger of the same hand over the left nostril, keeping your left nostril closed with the ring finger. Inhale slowly through the right nostril for 5-10 counts (gradually increasing the duration with continued practice). Then, hold both nostrils closed for the same mount of time as your inhale. Next, release the ring finger and exhale through the left nostril for the same duration of the inhale. Your next inhale will be through the left nostril and your next exhale through the right nostril so that you are switching open nostrils on the exhale. Perform 3-5 cycles (or more over time).
Thanks for reading! Feel free to share and comment below. I would love to hear about what you do to combat “desk posture.”
Keep on rockin’!
Lindsay
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