This past week a yoga blog went viral on the internet titled, "13 things your yoga teacher won't tell you" by Emily Green. Several students asked me if I'd seen it and of course I had. Most of them thought it was rather funny and so did I initially. However, lunch with a fellow instructor made me realize how true, if somewhat harsh, most of it is. Ms. Green's stark honesty is a breath of fresh air and has inspired me to write a few honest observations of my own.
Yes, it's true that we instructors are more than just a little irked when students come late to class or project other annoying behavior. Most tardy students do a good job of coming in quietly and really, who hasn't run late on occasion? Even I sometimes find myself rushing to class or rushing to be ready on time. However, there are a few serial time violators who seem to think it's OK to come to class late regularly because they always have a good reason. These are the people that bother me most because I know that the other annoyed students expect me to "say something" to them.
Honestly, I hate being put in that position. I'm a terribly non-confrontational person. I've been asked numerous times by students to make yoga etiquette announcements in class about tardiness, perfume, cell phones, mat placement etc etc and it always makes me uncomfortable. Sure, it's my job to ensure that everyone has a sacred space to practice in, free of distractions, but often when we are in community other people's "stuff" tends filter into our lives. Yoga teaches us to tune out such distractions The best thing we can do when someone's behavior annoys us is make adjustments, speak our peace, and not let it ruin our day. I tend to pick and choose my battles and try to incorporate as much grace into my classes as I can. Just because I'm smiling doesn't mean I'm OK with it, it just means I'm trying not to let it get in the way of our relationship. Do try to come on time, please.
Ms. Green also writes that it bothers her when some yoga teachers try to act like gurus with all the answers. For me it's worse when I think students expect me to be the epitome of happy, calm and serene. I confess that there have been times that I've been so unsettled and anxious that I wondered if should even be teaching yoga at all.
A few years ago I was having a difficult time emotionally and was sleeping very poorly. I confessed this to a class and one student looked at me and said, "Really? But you're a yoga teacher!"
The reality is this: I'm a human being just like you. I'm not perfect. I sometimes have trouble sleeping, I worry a lot and I've taught more than a few classes smiling when I wanted to cry. I don't teach yoga because I'm some enlightened creature who wanders around in a perfect state of emotional and physical balance. I teach yoga because it makes me feel better and I want to share that with others. I also teach yoga because I want a career with less pressure and stress than my previous one but it hasn't always worked out that way.
Sometimes I give so much of myself I feel I have nothing left to give. Sometimes I'm so empty that my soul feels tired. These are the times that I'm in danger of exhausting myself to the point of being useless to everyone including myself. That's when I know it's time to back off a bit but I find it hard to say "no."
It's hard to say "no" when I there's so much need out there. There's so many hurting people; hurting physically, hurting emotionally, hurting spiritually. It can be overwhelming. I want to help every person and be present for everyone, but I find I'm limited by my humanness. I can't fix you, I can't even fix myself. Still I try and that's what get's any yoga teach into trouble fast. It's then that I've stepped out of my role of teacher and into the role of savior.
At last check I am still in need of a savior myself and will always be. And when I fall into the trap of to trying save or fix everyone and burning myself out in doing so, these words of Jesus come to my mind; "Come to me all of you who are wearied and burdened and I will give you rest." Then I take a deep breath, know that I am filled again and it's not my job to save the world. I am only an instrument of healing, not the healer.
Monday, April 18, 2011
Thursday, March 31, 2011
Sooth your lower back aches
Over the years I've noticed that injuries and physical ailments tend to come in waves. One month I might see a spate of shoulder issues and the next month everyone seems to be having knee trouble. I'm not sure why this is but it's just an observation. Recently, I've heard a lot of lower back complaints. Several students have commented that I should have a book or at least a list of poses and their descriptions to practice at home. Well, here's the next best thing, a blog.
A lot of lower back trouble tends to stem from a weak core. Studies show that people with the strongest core muscles have the least amount of lower back pain. Poses such as plank, (the push-up position); forearm plank; staff pose (seated with legs straight and arms up over head); hunting dog (on all fours with right arm extended forward and left leg extend back in line with the hip and then switch sides); leg lifts (laying on your back with your hands under your hips lift your straight legs perpendicular to your hips on the exhalation and lower parallel to the floor on the inhalation. Keep your knees bend if it's too much for your back); are all good examples of core strengthening poses. Mountain pose is also a great pose for the back because it puts your posture into proper alignment. Stand with your big toes together, heals slightly apart. Bend your knees and tuck your tailbone under you. Then straighten your knees as you lift up through your lower abdominal muscles as if zipping your jeans. Keep your shoulders rolled back. This pose teaches you to use your abdominals to hold up your lower back which puts less pressure on that area.
Keeping the lower back flexible is another way to alleviate aches and pains in that area. Poses such as cat/cow (on all fours inhale your spine toward the ceiling and drop your head and tail. Then exhale and lift your head and tail as your stomach drops down. Repeat at least ten times); sphinx pose (on your stomach with your elbows underneath your shoulders and your shoulders dropping down away from your ears. You may lift your feet perpendicular to your knees with your feet flexed); locus pose, (laying on your stomach with your arms extended to the sides, lift your head and chest with your gaze at the floor. You may also lift your feet off the floor by engaging your hip and thigh muscles to help you lift) all help create strength and flexibility in the lower back.
Hips and hamstrings are also another key component of a healthy lower back. The hip series is wonderful for soothing lower back trouble. You will need a strap for these poses, but an old necktie or bathrobe tie works just as well. Lay on your back and bring your right knee to your chest. Loop the strap over your foot and extend the leg toward the ceiling. Keep the knee straight which might mean lowering the leg a bit. Press down through the back of your left leg. Hold for five-ten breaths. Then holding the strap in your left hand, take the right leg toward the left side of the body just to the point you feel the stretch in the side of your hip and thigh. Hold again for five-ten breaths. Then with the right hand holding the strap, take the right leg out to the right side just to the point the left hip wants to lift off the floor. Place your left hand on the top of the hip to encourage it to stay down. Hold five to ten breaths. Repeat on the left side.
Also part of the hip series is Thread-the-Needle pose. This pose can be complicated but once you get into it it feels awesome. This pose is one of the best poses for sciatica related to the piriform muscle in the hip. Often this muscle becomes tight and impinges the sciatic nerve as it runs down from the spine to the leg. Bring your right knee to your chest and cross your left ankle over your right thigh. Make sure the whole ankle is crossed over and the foot stays flexed. Run your left hand between the legs and hold onto the back of the right thigh. The right hand will meet the left but from the outside of the leg. Draw the right knee toward the chest until you feel a good stretch in that hip. Repeat on the opposite side.
Another common cause of lower back discomfort is a misaligned sacral-iliac joint. Often it feels as if there is a kink on one side of the hip and one hip may be higher than the other. There are two good poses for this. The first is a great quick fix if you just need to loosen it up. Standing on a block with the unaffected leg (a stair or curb would also work.) Swing your affected leg from the hip. Try not to bend the knee and watch that your toes don't stub the ground. You aren't kicking a soccer ball. Because you are standing on one leg, it is best to hold on to a wall for better balance.
The second pose always amazes students because it's so simple and yet effective. It involves laying on your back with the knee of the unaffected side at the chest and the affected knee bend with the foot on the floor. Slowly slide the heal of that foot down until the leg is fully extended. Then gently bounce the heal of that foot without letting it touch the floor. Once the leg feels a bit tired, slowly slide it back in. With both feet flat on the floor and knees bent, gently sway your knees side to side to check your hips. They should feel more balanced.
Hopefully, these poses and exercises help manage your lower back challenges between yoga classes. Remember to always keep your breath moving and work within your comfort level.
A lot of lower back trouble tends to stem from a weak core. Studies show that people with the strongest core muscles have the least amount of lower back pain. Poses such as plank, (the push-up position); forearm plank; staff pose (seated with legs straight and arms up over head); hunting dog (on all fours with right arm extended forward and left leg extend back in line with the hip and then switch sides); leg lifts (laying on your back with your hands under your hips lift your straight legs perpendicular to your hips on the exhalation and lower parallel to the floor on the inhalation. Keep your knees bend if it's too much for your back); are all good examples of core strengthening poses. Mountain pose is also a great pose for the back because it puts your posture into proper alignment. Stand with your big toes together, heals slightly apart. Bend your knees and tuck your tailbone under you. Then straighten your knees as you lift up through your lower abdominal muscles as if zipping your jeans. Keep your shoulders rolled back. This pose teaches you to use your abdominals to hold up your lower back which puts less pressure on that area.
Keeping the lower back flexible is another way to alleviate aches and pains in that area. Poses such as cat/cow (on all fours inhale your spine toward the ceiling and drop your head and tail. Then exhale and lift your head and tail as your stomach drops down. Repeat at least ten times); sphinx pose (on your stomach with your elbows underneath your shoulders and your shoulders dropping down away from your ears. You may lift your feet perpendicular to your knees with your feet flexed); locus pose, (laying on your stomach with your arms extended to the sides, lift your head and chest with your gaze at the floor. You may also lift your feet off the floor by engaging your hip and thigh muscles to help you lift) all help create strength and flexibility in the lower back.
Hips and hamstrings are also another key component of a healthy lower back. The hip series is wonderful for soothing lower back trouble. You will need a strap for these poses, but an old necktie or bathrobe tie works just as well. Lay on your back and bring your right knee to your chest. Loop the strap over your foot and extend the leg toward the ceiling. Keep the knee straight which might mean lowering the leg a bit. Press down through the back of your left leg. Hold for five-ten breaths. Then holding the strap in your left hand, take the right leg toward the left side of the body just to the point you feel the stretch in the side of your hip and thigh. Hold again for five-ten breaths. Then with the right hand holding the strap, take the right leg out to the right side just to the point the left hip wants to lift off the floor. Place your left hand on the top of the hip to encourage it to stay down. Hold five to ten breaths. Repeat on the left side.
Also part of the hip series is Thread-the-Needle pose. This pose can be complicated but once you get into it it feels awesome. This pose is one of the best poses for sciatica related to the piriform muscle in the hip. Often this muscle becomes tight and impinges the sciatic nerve as it runs down from the spine to the leg. Bring your right knee to your chest and cross your left ankle over your right thigh. Make sure the whole ankle is crossed over and the foot stays flexed. Run your left hand between the legs and hold onto the back of the right thigh. The right hand will meet the left but from the outside of the leg. Draw the right knee toward the chest until you feel a good stretch in that hip. Repeat on the opposite side.
Another common cause of lower back discomfort is a misaligned sacral-iliac joint. Often it feels as if there is a kink on one side of the hip and one hip may be higher than the other. There are two good poses for this. The first is a great quick fix if you just need to loosen it up. Standing on a block with the unaffected leg (a stair or curb would also work.) Swing your affected leg from the hip. Try not to bend the knee and watch that your toes don't stub the ground. You aren't kicking a soccer ball. Because you are standing on one leg, it is best to hold on to a wall for better balance.
The second pose always amazes students because it's so simple and yet effective. It involves laying on your back with the knee of the unaffected side at the chest and the affected knee bend with the foot on the floor. Slowly slide the heal of that foot down until the leg is fully extended. Then gently bounce the heal of that foot without letting it touch the floor. Once the leg feels a bit tired, slowly slide it back in. With both feet flat on the floor and knees bent, gently sway your knees side to side to check your hips. They should feel more balanced.
Hopefully, these poses and exercises help manage your lower back challenges between yoga classes. Remember to always keep your breath moving and work within your comfort level.
Tuesday, March 1, 2011
Looking forward, looking back
February, though now over, marks the five year anniversary of Tranquil Turtle Yoga studio. It has come without much fanfare this year, I admit, because of the swirl of other activities vying for my attention. As I write this, I'm preparing to leave for a two week vacation, followed by a manual lymphatic drainage training. Not to mention I had been trying to figure out a new location for my prenatal yoga class, which so far hasn't panned out. It appears the class will be staying here for now and really I'm OK with that.
The possibility of moving my prenatal class got me thinking about the direction of the studio and where I, and it, might be headed in the future. I've wondered about my ability to teach yoga into my latter years. I know many older instructors but some on-going knee pain made me rethink that idea. Fortunately, I received an all-clear from my doctor. I'm not doing myself any unrepairable harm by teaching several class a day at this point.
I also wondered a bit about the future of yoga. I know it sounds funny to wonder about the sustainability of something 5000 years old, but recent conversations with students and other instructors and a quiet January at the studio made me think that maybe the Everett area has reached it's yoga saturation point. Or maybe the yoga "fad" has died down. "Are there any new students still out there?" I asked myself.
What I concluded was that hot yoga and gym-based classes might be pulling in the newbies and those who just want to "try" yoga but there's still a very real need for specialized classes in the area: prenatal yoga, therapeutic yoga, yoga for seniors, not-so-hot yoga etc. That's where Tranquil Turtle Yoga comes in.
When I started my little studio I had grand plans. I never intended for it to remain in my house as long as it has. It was just a temporary location until I built up enough students to move it outside. Sure, I've looked at rental space. Most of was too expensive to reasonably consider and the spaces that weren't just didn't have the right feel or weren't in good location.
But these are just excuses. The truth is I'm comfortable where I am and really don't want to move now. I like my basement studio. I like the view out the window and cozy feeling it emits. I like that I don't have to drive anywhere to get to it. (I joke that a bad commute is a two-cat pile-up on the stairs.) I like that there's very little overhead. I like my students. Most of all I like the freedom it gives me. There's no staff to manage, no rent to pay, no teaching format to follow.
Many people have heard me talk about my days at the newspapers and how stressful and unrewarding that was for me. However, not many people know that I didn't really enjoy my first years as a yoga teacher as much as I had expected. Sure, I was glad to be done with my old job but it wasn't as relaxing as I thought it would be. I was always racing from one class to the next, going from fifth gear to first and back to fifth without every shifting in between. Classes were very big and often I had no idea who was in the back row and much less their experience level. I felt like I had to teach generic, one-size-fits-all classes. I couldn't really use most of the therapeutic training I'd received and so wanted to share. I started thinking is this all there is?
Then through a series of events and missteps, my husband, who had once suggested I become a yoga teacher, suggested I convert his "gameroom" into a yoga studio. I think he made this sacrifice mainly to avoid having me make a big financial mistake which would have been far worse than giving-up a gameroom. And here I am five years later.
My husband still asks now and then when he can have his room back. Well, to answer his question, as far as I can see not anytime soon. As long as it's still working to keep the studio here, God willing, I'll be here for another five years.
As those year progress, I see my studio turning more and more into a niche of specialty classes, something that most students won't find at their gym, and in some cases, anywhere else. I'd rather not follow the yoga trends, I've never been one for trendy, but rather start my own.
The possibility of moving my prenatal class got me thinking about the direction of the studio and where I, and it, might be headed in the future. I've wondered about my ability to teach yoga into my latter years. I know many older instructors but some on-going knee pain made me rethink that idea. Fortunately, I received an all-clear from my doctor. I'm not doing myself any unrepairable harm by teaching several class a day at this point.
I also wondered a bit about the future of yoga. I know it sounds funny to wonder about the sustainability of something 5000 years old, but recent conversations with students and other instructors and a quiet January at the studio made me think that maybe the Everett area has reached it's yoga saturation point. Or maybe the yoga "fad" has died down. "Are there any new students still out there?" I asked myself.
What I concluded was that hot yoga and gym-based classes might be pulling in the newbies and those who just want to "try" yoga but there's still a very real need for specialized classes in the area: prenatal yoga, therapeutic yoga, yoga for seniors, not-so-hot yoga etc. That's where Tranquil Turtle Yoga comes in.
When I started my little studio I had grand plans. I never intended for it to remain in my house as long as it has. It was just a temporary location until I built up enough students to move it outside. Sure, I've looked at rental space. Most of was too expensive to reasonably consider and the spaces that weren't just didn't have the right feel or weren't in good location.
But these are just excuses. The truth is I'm comfortable where I am and really don't want to move now. I like my basement studio. I like the view out the window and cozy feeling it emits. I like that I don't have to drive anywhere to get to it. (I joke that a bad commute is a two-cat pile-up on the stairs.) I like that there's very little overhead. I like my students. Most of all I like the freedom it gives me. There's no staff to manage, no rent to pay, no teaching format to follow.
Many people have heard me talk about my days at the newspapers and how stressful and unrewarding that was for me. However, not many people know that I didn't really enjoy my first years as a yoga teacher as much as I had expected. Sure, I was glad to be done with my old job but it wasn't as relaxing as I thought it would be. I was always racing from one class to the next, going from fifth gear to first and back to fifth without every shifting in between. Classes were very big and often I had no idea who was in the back row and much less their experience level. I felt like I had to teach generic, one-size-fits-all classes. I couldn't really use most of the therapeutic training I'd received and so wanted to share. I started thinking is this all there is?
Then through a series of events and missteps, my husband, who had once suggested I become a yoga teacher, suggested I convert his "gameroom" into a yoga studio. I think he made this sacrifice mainly to avoid having me make a big financial mistake which would have been far worse than giving-up a gameroom. And here I am five years later.
My husband still asks now and then when he can have his room back. Well, to answer his question, as far as I can see not anytime soon. As long as it's still working to keep the studio here, God willing, I'll be here for another five years.
As those year progress, I see my studio turning more and more into a niche of specialty classes, something that most students won't find at their gym, and in some cases, anywhere else. I'd rather not follow the yoga trends, I've never been one for trendy, but rather start my own.
Wednesday, February 9, 2011
Commitment
As Valentine's Day draws near, your thoughts might be turning to romance. Yes, love is in the air, and with love comes commitment. I'm not just talking about to your sweetie but to yourself. To love yourself means to commit to yourself. Committing to taking care of yourself both physically and mentally.
When things get hectic and deadlines loom, often the first thing to be compromised is our health. We skip yoga class because we have to work late or we're just too tired to go after a long day. We pick-up fastfood on the way home instead of washing and preparing the veggies that are already in the refrigerator. We veg-out on the couch in front of the TV because it's easier than sitting quietly to reflect on the day. However, it's when we are stressed and under pressure that our bodies and minds most need good food, exercise and relaxation.
Committing to yourself doesn't have to be about rules and regulation, self-discipline and guilt. Diets and exercise regiments fail because they are looked upon as restrictions instead of loving acts of kindness towards ourselves. We think that we need to shape-up, get it together and follow a plan but really we just need to be compassionate towards ourselves. We need to listen to our bodies which will tell us what we really need.
Compassion can mean tough love though. You might decide to go to yoga class even when you are tired with the understanding that you don't have to push yourself to do your very best poses. You might do the modified versions that night instead. It might also mean picking up a salad on the way home instead of burger for dinner. Many quick-serve places have healthier options now, we just have to choose them.
Commitment isn't easy whether it be a romantic relationship or to yourself. Often commitment is what holds everything together when life gets challenging. Commitment is how we sustain ourselves in adversity not just when it's convenient and fits into our schedule. I've been learning this in a very personal way with a husband who has been working 16 hour days lately (and not by choice.) There have been times when I've complained to God that this isn't fair and that a marriage can't grow under such conditions. Unfortunately, God answered back that marriages that aren't challenged don't grow. So much for my righteous indignation.
It's true though, life's challenges are what help us grow and commitment is what we need to keep growing in the midst of the challenge. Think about that the next time you are tempted to "cheat" on yourself with unhealthy foods and practices. Don't let guilt weight you down because guilt is counter-productive. Instead ask yourself honestly what you truly need in that moment not just what you think will make you feel better or seems easiest. You might be surprised at the answer.
When things get hectic and deadlines loom, often the first thing to be compromised is our health. We skip yoga class because we have to work late or we're just too tired to go after a long day. We pick-up fastfood on the way home instead of washing and preparing the veggies that are already in the refrigerator. We veg-out on the couch in front of the TV because it's easier than sitting quietly to reflect on the day. However, it's when we are stressed and under pressure that our bodies and minds most need good food, exercise and relaxation.
Committing to yourself doesn't have to be about rules and regulation, self-discipline and guilt. Diets and exercise regiments fail because they are looked upon as restrictions instead of loving acts of kindness towards ourselves. We think that we need to shape-up, get it together and follow a plan but really we just need to be compassionate towards ourselves. We need to listen to our bodies which will tell us what we really need.
Compassion can mean tough love though. You might decide to go to yoga class even when you are tired with the understanding that you don't have to push yourself to do your very best poses. You might do the modified versions that night instead. It might also mean picking up a salad on the way home instead of burger for dinner. Many quick-serve places have healthier options now, we just have to choose them.
Commitment isn't easy whether it be a romantic relationship or to yourself. Often commitment is what holds everything together when life gets challenging. Commitment is how we sustain ourselves in adversity not just when it's convenient and fits into our schedule. I've been learning this in a very personal way with a husband who has been working 16 hour days lately (and not by choice.) There have been times when I've complained to God that this isn't fair and that a marriage can't grow under such conditions. Unfortunately, God answered back that marriages that aren't challenged don't grow. So much for my righteous indignation.
It's true though, life's challenges are what help us grow and commitment is what we need to keep growing in the midst of the challenge. Think about that the next time you are tempted to "cheat" on yourself with unhealthy foods and practices. Don't let guilt weight you down because guilt is counter-productive. Instead ask yourself honestly what you truly need in that moment not just what you think will make you feel better or seems easiest. You might be surprised at the answer.
Thursday, January 20, 2011
Flexibility of the Mind
The body isn't the only thing that needs stretching. The mind needs to be kept flexible too. Yoga can help with both. By taking the lessons you learn on the mat and applying them to the rest of your life, you might find that more than your muscles become limber.
When you try poses that take you outside your comfort zone, such as headstand or arm balances, you are showing yourself that you can adapt to new situations. You learn that you can challenge yourself even if it feels awkward or you aren't exactly successful with your first attempts. In other words, you learn to go with the flow.
I read a quote once that says, much of our lives are spent either trying to speed up or slow down the river of life instead of going with the flow. This is so true. We always seem to be in a hurry to get somewhere and once we are there we are in a hurry to get somewhere else. We get mad when our jobs are too demanding but complain when they don't challenge or fulfill us. Parents want their kids to be old enough to take care of themselves but then pine for the days when they were babies. Life's transitions can also make us feel ridged and insecure.
About five years ago I made the transition from working mainly for other studios and organizations to working mainly for myself. Truthfully, I never thought I could go back. However, recently, I've discovered that my little studio has limited capacity for the demands that are being placed on it. My prenatal class has become a victim of it's own success and I'm now having to turn more people away that I can actually take. This makes me very frustrated as I'm not a person who likes to say "no." So to remedy this situation I'm having to look at other venue options including working for someone else.
In the months to come, I'm hoping to find a partner organization that can host this class and still allow me to teach it. What this will likely mean is that the class will be held at a different site that can hold more students and I will no longer be handling the registration, (something I've never been good at.) I even see the opportunity of more such classes in the future as there seems to be a great need for them. They just might not be held here in the studio.
I think this situation has taught me that life is never either/or but rather fluid. We are always reinventing ourselves and adapting to the current demands placed on us. This is how our bodies grow and how our minds grow. If we don't grow we die. Instead of getting angry at being stuck in traffic we can use the time to breath, meditate and pray. A good friend's departure could mean an opportunity to connect with new people. A spouse's new job might mean being more intentional about scheduling time together. A rainy day might mean time to finish a partially-read book. The more mentally flexible we are the less stress we have to manage.
When you try poses that take you outside your comfort zone, such as headstand or arm balances, you are showing yourself that you can adapt to new situations. You learn that you can challenge yourself even if it feels awkward or you aren't exactly successful with your first attempts. In other words, you learn to go with the flow.
I read a quote once that says, much of our lives are spent either trying to speed up or slow down the river of life instead of going with the flow. This is so true. We always seem to be in a hurry to get somewhere and once we are there we are in a hurry to get somewhere else. We get mad when our jobs are too demanding but complain when they don't challenge or fulfill us. Parents want their kids to be old enough to take care of themselves but then pine for the days when they were babies. Life's transitions can also make us feel ridged and insecure.
About five years ago I made the transition from working mainly for other studios and organizations to working mainly for myself. Truthfully, I never thought I could go back. However, recently, I've discovered that my little studio has limited capacity for the demands that are being placed on it. My prenatal class has become a victim of it's own success and I'm now having to turn more people away that I can actually take. This makes me very frustrated as I'm not a person who likes to say "no." So to remedy this situation I'm having to look at other venue options including working for someone else.
In the months to come, I'm hoping to find a partner organization that can host this class and still allow me to teach it. What this will likely mean is that the class will be held at a different site that can hold more students and I will no longer be handling the registration, (something I've never been good at.) I even see the opportunity of more such classes in the future as there seems to be a great need for them. They just might not be held here in the studio.
I think this situation has taught me that life is never either/or but rather fluid. We are always reinventing ourselves and adapting to the current demands placed on us. This is how our bodies grow and how our minds grow. If we don't grow we die. Instead of getting angry at being stuck in traffic we can use the time to breath, meditate and pray. A good friend's departure could mean an opportunity to connect with new people. A spouse's new job might mean being more intentional about scheduling time together. A rainy day might mean time to finish a partially-read book. The more mentally flexible we are the less stress we have to manage.
Sunday, January 2, 2011
Happy New Year!
Welcome to 2011. Every new year seems to start off filled with potential and hope. Right now you might be busy writing and working on your new year's resolutions, which hopefully include regular yoga classes (wink).
But what happened to last year's resolutions? Have you ever noticed that they tend to fizzle out around March and are all but forgotten by April? I think that often our good intentions are fueled by dissatisfaction and self-loathing which burn brightly but fade quickly. Instead, it would be better to approach personal growth and change from a point of self-acceptance.
Yoga's no-pressure, no-competition, self-accepting approach is one of the reasons people stick with it. Yoga isn't about radical change but about doing something good for your body. It's about small steps toward greater health and well-being. I often tell my students at the end of class to take a moment to notice any changes in their bodies. These subtle changes are how we measure progress in yoga. Are you sitting taller than when you entered? Are you more relaxed? Breathing easier?
Sure, yoga can help you lose weight and get in shape. These are good goals, no doubt. However, if you are only focused on one narrow goal you'll abandon it if you fail to reach it in your allotted time-frame. Or if you have a set back you might be tempted to give-up all together. If you approach it from the understanding that as a human being you are prone to mistakes and failures, you'll be gentler with yourself if you do slip-up. After all, how did you get where you are now?
I'm reminded of a poem Anthem by Leonard Cohen that goes, "Ring the bells that still can ring. Forget your perfect offering. There is a crack, a crack in everything. That's where the light gets in. That's where the light gets in." In other words, no one is perfect. We all have room to improve. Jesus said that his grace is made perfect in our weakness. Weakness and imperfections aren't all bad. It's our weaknesses that teach us how to love and accept ourselves and others.
We are all assaulted daily by images of perfect bodies and what we should strive to look like. It's unavoidable unless you move to the woods and shut out the world, hardly a practical option. However, this doesn't mean we have to accept everything the media tells about how we are supposed to look. We can chose to love our bodies as they are instead of trying to make them conform to these ideal images.
I don't watch television so I can't say that I've watched reality shows where contestants compete for makeovers which include plastic surgery. From what I've heard though, it sounds like they are sending a dangerous message about the ideal body especially to young women who are the most prone to body-image issues. I wonder what it would be like if instead of nose-jobs and breast-implants, the contestants where sent to yoga classes and self-esteem counseling? Probably not as entertaining as watching someone go through a risky operation but it would be a much healthier, loving approach.
This year as you make your resolutions, try to be realistic and practice self-acceptance. Know that real change takes time, patience and love. It's good to be healthy and let go of bad habits but don't beat yourself up if you aren't able to get it right as quickly as you had hoped. And in the words of India Arie, "Not the average girl from your video and I ain't built like a supermodel but I've learned to love myself unconditionally..."
But what happened to last year's resolutions? Have you ever noticed that they tend to fizzle out around March and are all but forgotten by April? I think that often our good intentions are fueled by dissatisfaction and self-loathing which burn brightly but fade quickly. Instead, it would be better to approach personal growth and change from a point of self-acceptance.
Yoga's no-pressure, no-competition, self-accepting approach is one of the reasons people stick with it. Yoga isn't about radical change but about doing something good for your body. It's about small steps toward greater health and well-being. I often tell my students at the end of class to take a moment to notice any changes in their bodies. These subtle changes are how we measure progress in yoga. Are you sitting taller than when you entered? Are you more relaxed? Breathing easier?
Sure, yoga can help you lose weight and get in shape. These are good goals, no doubt. However, if you are only focused on one narrow goal you'll abandon it if you fail to reach it in your allotted time-frame. Or if you have a set back you might be tempted to give-up all together. If you approach it from the understanding that as a human being you are prone to mistakes and failures, you'll be gentler with yourself if you do slip-up. After all, how did you get where you are now?
I'm reminded of a poem Anthem by Leonard Cohen that goes, "Ring the bells that still can ring. Forget your perfect offering. There is a crack, a crack in everything. That's where the light gets in. That's where the light gets in." In other words, no one is perfect. We all have room to improve. Jesus said that his grace is made perfect in our weakness. Weakness and imperfections aren't all bad. It's our weaknesses that teach us how to love and accept ourselves and others.
We are all assaulted daily by images of perfect bodies and what we should strive to look like. It's unavoidable unless you move to the woods and shut out the world, hardly a practical option. However, this doesn't mean we have to accept everything the media tells about how we are supposed to look. We can chose to love our bodies as they are instead of trying to make them conform to these ideal images.
I don't watch television so I can't say that I've watched reality shows where contestants compete for makeovers which include plastic surgery. From what I've heard though, it sounds like they are sending a dangerous message about the ideal body especially to young women who are the most prone to body-image issues. I wonder what it would be like if instead of nose-jobs and breast-implants, the contestants where sent to yoga classes and self-esteem counseling? Probably not as entertaining as watching someone go through a risky operation but it would be a much healthier, loving approach.
This year as you make your resolutions, try to be realistic and practice self-acceptance. Know that real change takes time, patience and love. It's good to be healthy and let go of bad habits but don't beat yourself up if you aren't able to get it right as quickly as you had hoped. And in the words of India Arie, "Not the average girl from your video and I ain't built like a supermodel but I've learned to love myself unconditionally..."
Tuesday, December 14, 2010
Don't forget to breathe again
As a yoga teacher and massage therapist I'm well aware of the importance of the breath and it's effects on the body. However, a recent NPR story about the effects of the breath amazed even me. Research has begun to show that the breath might actually affect the expression of our genes.
While the research hasn't shown that cancer can be prevented or cured by breathing, the implications are startling. How well we breath could determine what illnesses we suffer from as we age.
It's already well known that the breath affects hypertension and that those who regularly practice diaphragmatic or three-part breathing have lower blood-pressure. Other illnesses such as asthma, anxiety, depression and heart disease have also been shown to improve with breathing techniques. What's more, is that since many illnesses are stress related and breathing helps combat stress, it stands to reason that breathing could possibly help stave off some illnesses.
The story also said that the breath is the body's natural stress reducer. The breath directly impacts the vagus nerve which is the on/off switch for stress. When we practice diaphragmatic breath we send a signal to the nervous system to turn off the stress response. Yes, it's that simple.
The bad news is that we don't naturally breath using our diaphrams, especially during times of stress and tension. It has to be learned and practiced.
Most people are chest-breathers meaning that the breath comes from the chest and not the diaphragm. Since the lungs don't move on their own they need the diaphragm to help pull air in. If you're not using your diaphragm you aren't getting much oxygen in and your body begins to feel deprived. Tiredness can result.
As the holiday season is upon us and many of us are moving at a frantic pace trying to get all the shopping, baking etc done with all the other usual tasks we have on our plate, it's a good idea to stop and breath for a moment. Chances are if you've been rushing about, you've been breathing shallowly in your chest. These means that your body will remain in fight or flight mode until you tell it otherwise. This will make your frantic pace seem all the more frantic.You might remember to take a deep breath here and there but it takes more than a couple to truly calm the nervous system down.
A Christmas song on the radio I've been hearing lately sings about needing "a silent night. A break from all the chaos and the noise." It reminds me that we sometimes need more than just a moment to breathe but a quiet evening. It can be hard during this season but worth the effort. I'm planning to give myself an entire week off this Christmas so the studio will be closed from Dec. 22-Jan. 1 with class resuming Jan. 2.
Don't forget to breathe and don't forget to create space for the breath this holiday season. I wish you a merry Christmas and a happy, healthy New Year full of many calming breaths.
While the research hasn't shown that cancer can be prevented or cured by breathing, the implications are startling. How well we breath could determine what illnesses we suffer from as we age.
It's already well known that the breath affects hypertension and that those who regularly practice diaphragmatic or three-part breathing have lower blood-pressure. Other illnesses such as asthma, anxiety, depression and heart disease have also been shown to improve with breathing techniques. What's more, is that since many illnesses are stress related and breathing helps combat stress, it stands to reason that breathing could possibly help stave off some illnesses.
The story also said that the breath is the body's natural stress reducer. The breath directly impacts the vagus nerve which is the on/off switch for stress. When we practice diaphragmatic breath we send a signal to the nervous system to turn off the stress response. Yes, it's that simple.
The bad news is that we don't naturally breath using our diaphrams, especially during times of stress and tension. It has to be learned and practiced.
Most people are chest-breathers meaning that the breath comes from the chest and not the diaphragm. Since the lungs don't move on their own they need the diaphragm to help pull air in. If you're not using your diaphragm you aren't getting much oxygen in and your body begins to feel deprived. Tiredness can result.
As the holiday season is upon us and many of us are moving at a frantic pace trying to get all the shopping, baking etc done with all the other usual tasks we have on our plate, it's a good idea to stop and breath for a moment. Chances are if you've been rushing about, you've been breathing shallowly in your chest. These means that your body will remain in fight or flight mode until you tell it otherwise. This will make your frantic pace seem all the more frantic.You might remember to take a deep breath here and there but it takes more than a couple to truly calm the nervous system down.
A Christmas song on the radio I've been hearing lately sings about needing "a silent night. A break from all the chaos and the noise." It reminds me that we sometimes need more than just a moment to breathe but a quiet evening. It can be hard during this season but worth the effort. I'm planning to give myself an entire week off this Christmas so the studio will be closed from Dec. 22-Jan. 1 with class resuming Jan. 2.
Don't forget to breathe and don't forget to create space for the breath this holiday season. I wish you a merry Christmas and a happy, healthy New Year full of many calming breaths.
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