Yogi Sticks

Yoga Month To Host World’s Biggest Yoga Wave This Friday

2011-09-28T17:38:00.001-04:00

Yoga Month To Host World’s Biggest Yoga Wave This Friday

Family Yoga

2011-09-24T20:43:00.000-04:00

It's not too late to register for Family Yoga. The first Saturday of each month at 10:30 at Yoga4All is a special class for children and their families. The next class is October 1st - space is limited!

What is Yoga?

2011-09-20T20:46:00.000-04:00

Here are some thoughts from various internationally recognized yoga instructors and philosophers about what yoga really is (and isn't):

We join spokes together in a wheel,
but it is the center hole
that makes the wagon move.

We shape clay into a pot,
but it is the emptiness inside that holds whatever we want.

We hammer wood for a house,
but it is the inner space
that makes it livable.

We work with being,
but non-being is what we use.
-Lao-Tzu

Yoga is about transforming your mind, so that you can live your life and reach your higher potential, rather than being caught in the dramas of your personality and becoming a victim of external circumstances...
-Gary Kraftsow

Think of a massage. When someone asks you to massage their neck or shoulders, your job is to look for the tight and tender spots and then rub. You rub the whole aread and you deliberately "flirt" with the sore spots. These knots of tension ar ethe contracted areas of your energy field you are attempting to undo, expand and open. You do not go directly into them and press as hard as you can, however. You approach them with care, coming at them from various angles, circling the area, and pressing with varying intensities. In this way, you gradually erase the soreness. In yoga you do exactly the same thing. Usin gthe pose as a map you deliberately explore, looking for all the tight, weak, unbalanced adn sore spots you can find within that area of yourself. You then flirt with the tight spots by breathing into them adn stretching them with various intensities...
-Erich Schiffmann

...the aim of yoga is to quiet the fluctuations of the m ind, to create stillness in order to hear one's inner voice, and ultimately to discover that on's inner voice is the voice of all being.
-Patanjali

The wider practice of yoga is not about arranging our life so that it is perfect and easy and non-challenging. Rather it is about using the discipline we find in asana practice to be able to remain "easy" in the midst of difficulty. That s the true measure of freedom. When we learn this then everything we do and everything we say become an "asana", a position of body, mind and soul which requires the attention that brings us into the present.
-Judith Lasater

Yoga has its roots in Indian thought, but its content is universal because it is about the means by which we can make the changes we desire in our lives. The actual practice of yoga takes each person in a different direction. It is not necessary to subscribe to any particular ideas of God in order to follow the yoga path. The practice of yoga only requries us to act and to be attentive to our actions.
-TKV Desikachar

We practice the yoga...without striving and without forcing. We practice accepting our body as we find it, in the present, from one moment to the next. While stretching or lifting or balancing, we learn to work at our limits, maintaining momentj-tomoment awareness. We are patient with ourselves. As we carefully move up to our limits in a stretch, for instance, we practice breathing at that limit, dwelling in the creative space between not challenging the body at all adn pushing it too far. This is a far cry from most exercise and aerobic classes...which only focus on what the body is doing. These approaches tend to emphasize progress. They like to push, push, push, push. Not much attention is paid to the art of non-doing and non-striving in exercise classes, nor to the present moment for that matter, nor to the mind.
-Jon Kabat-Zinn

He who performs his duty
with no concern for results
is the tru man of yoga - not
he who refrains from action.
-The Bhagavad Gita

Seminole Rec Center

2011-09-07T12:48:00.001-04:00

I've just started a new class at Seminole Recreation Center (off 113th Ave). It is every Wednesday from 10:00 to 11:00. Rec members only pay $6! If you don't have a rec card, then it is $11. Share yoga!

If You're Happy And You Know It...

2011-09-05T11:43:00.000-04:00

A wonderful article about being happy NOW - not waiting until later, when everything is "perfect" for happiness to magically wash over you.

Welcome New Yogis!

2011-08-27T16:38:00.000-04:00

To the new yogis from my beginner's class this morning, welcome to YogiSticks! I hope this blog gives you a glimpse into the many facets of a yoga lifestyle, as well as some practical information on creating your own practice using the drawings and class outlines as a guide. I'd like to recommend some posts to my new readers: Why do Yoga?, Savasana, Om, and Beginner's Yoga as a brief overview of common yoga practices.

Again, welcome to the wonderful world of yoga. I hope you have found a "home away from home" with the studio and in my classes.

Namaste.

Back to School Yoga

2011-08-24T11:08:00.000-04:00

As I pack my own kids off to school, I try to remind them to think and behave like a yogi: kind in thought and action, breathe, be present and aware, etc. Here is a great article that goes even further.

Have a wonderful school year - and thank you to all the teachers out there!

Guided Meditation

2011-08-21T16:43:00.001-04:00

Usually, I lead my students into savasana with a brief relaxation technique - picturing something, mentally tracing the outline of their body, special breathing, etc. Last week, I used a guided meditation from the book "Complete Relaxation" by Steven Kravette. It's an older book (1979) and the writing is a combination of poetry and prose. After a great amount of positive feedback, I figured I should post the meditation - maybe you can use it, too!

Lie down on your back on a comfortable mat. Spread your legs slightly apart, and let your hands fall at your sides, palms up.

Breathe a relaxing breath. Close your eyes, and send your awareness down to your feet. Tense your feet by tightly curling your toes. Inhale. And hold. As you exhale, relax your toes and send the tension away.

Tense the backs of your legs by straightening your feet and moving your toes towards your face. Inhale. And hold. As you exhale, relax your legs and let all the tension go.

Tense your thighs by straightening your legs and locking your knees and lifting them about two inches off the floor. Inhale. And hold. As you exhale, drop your legs, and let all the tension drain out of them.

Breath a relaxing breath. And as you exhale, forget your feet and legs and thighs altogether.

Let your awareness drift to your hips and buttocks and internal organs. Tighten your buttocks and lift them. Inhale. And hold. As you exhale, relax your buttocks and let them drop, drained of all tension.

Breathe a relaxing breath. if you notice any tension from your waist down, as you exhale, send it all away. And notice how completely relaxed you are becoming.

Let your awareness flow into your hands and arms. Stretch your fingers out, raising the center of your palms. Hold for one complete breath. Inhaling. And exhaling. Then make fists and tense and clench. Straighten your arms and fists about two inches away from your body. Inhale. And hold. Tighten your forearms and upper arms. As you exhale, let your arms drop. And let your hands fall, palms up, like gloves lying on a table, empty and still. Completely relaxed.

Shrug your shoulders and try to push them up to your ears. Inhale. And hold. As you exhale, let your shoulders drop. And feel how relaxed they are.

Allow your awareness to flow into your back. Arch your spine up toward the sky. Inhale. And hold. As you exhale, let your spine melt into your mat. And sense the relaxation flowing through your back.

Tighten your chest and stomach. Draw each muscle in and tense it. Inhale. And hold. As you exhale, let each muscle go loose and limp. And feel the soothing calmness flow in.

Breathe a relaxing breath, and feel how completely relaxed you are from the neck down.

Roll your head gently from side to side. And feel how relaxed your neck is becoming.

Breathe a relaxing breath. And if you can find any tension anywhere in your body, when you exhale send it all away. And forget that you even have a body.

Let your awareness drift into your face. Press your tongue against the roof of your mouth, tighten your jaw muscles and clench your teeth. Inhale. And hold. As you exhale, open your mouth wide and yawn for a moment, then let your mouth be.

Feel how peaceful you are, as your lips separate slightly and your chin relaxes completely.

Now wrinkle your nose, mash your lips against it, tighten your forehead, and make ugly prune faces. Inhale. And hold. As you exhale, enjoy the tingling feeling of dissolving tension all through your face.

Now you are feeling loose and completely relaxed. Lie still. And let your breathing become deeper and deeper. With every inhale, you breathe new life and vitality into your body. With every exhale, you breathe old residual tensions out of your body.

You don't have to do anything but lie where you are.

And feel free.

Clean That Mat!

2011-05-27T15:43:00.000-04:00

Eventually, most of us come to realize that the practice of yoga is more than just poses on the mat. It begins to seep into every aspect of our lives. One way to practice your yoga is through saucha, the cleanliness of body, mind, and environment. To that end, here's a recipe for cleaning your mat:

The recipe is simple.

one part vinegar
three parts water
10 drops tea tree oil (optional)
a couple drops lavender oil (optional)

Practice saucha and keep your mat clean

You could put this in a spray bottle, or just place your mat in a bathtub, barely cover with lukewarm water, pour in a couple glugs of vinegar and dashes of oils. Then swish it around for a bit. Lift the mat out of the water and hang outside on an overcast day to dry (this could take a while, and too much direct sun can break down the mat material).

Is Sitting Lethal?

2011-05-22T15:08:00.001-04:00

This New York Times article seems to think so...

Schedule for the Summer

2011-05-20T21:34:00.000-04:00

Over the summer, I will still be teaching at 5:30 on Mondays and 7:00 on Wednesdays at the Yoga 4 All studio. Additionally, from June 7th through July 5th, I will be subbing on Indian Shores on Tuesdays and Thursdays at 9:00 a.m. The classes are in the Indian Shores Community Center next door to the Salt Rock Grill and they are only $6! I hope you can make it - maybe we'll go to the Lighthouse for coffee and donuts after class?

5-9 Wide Angles, 5-11 Twists, 5-16 Lotus

2011-05-18T10:39:00.001-04:00

Lots of internal rotation (Warrior 1, pyramid, Warrior 3, yoga splits, hero) and external rotation (tree, wide angle series, frog, janu sirsasana) of the hips in tonight's class.

Quote for class: "No pessimist ever discovered the secrets of the stars, or sailed to an uncharted land, or opened a new heaven to the human spirit." -Helen Keller

Is there anyone who doesn't love a twist (whether in yoga or with Chubby Checker)? Wringing out your spine is such a treat, but finding ways to reach each part of our spine is sometimes a challenge. Hopefully the twist variations we did in Wednesday evening's class got to the good stuff for you!

Melody Beattie provided the quote for tonight: "Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, rings peace for today, and creates a vision for tomorrow."

Oh, lotus pose! The iconic stereotype of a yogi deep in meditation. If only getting into this pose was as peaceful as the image in our minds! Here's the thing: if your knees are aching in the pose (first, don't do it!), then it is probably your hips that are tight. So tonight we worked through some poses aimed at stretching and stabilizing our "body's junk drawer".

Tonight's quote was from a French proverb: "Gratitude is the heart's memory"

Does Yoga Really Make a Difference for Kids?

2011-05-12T08:59:00.000-04:00

Ummm...YES!!

Why it isn't surprising that yoga classes in school are succeeding - mirror.co.uk

5-2 Standing Poses and 5-4 Moon Salutation variation

2011-05-09T14:47:00.000-04:00

Just a general class exploring some of the more common standing poses, building strength and practicing alignment. If you haven't tried downward facing dog with your heels up the wall, give it a try. It changes the entire feel of the dog...in a good way.

The quote for tonight is actually a Sanskrit chant (translated): "May all beings in all realms experience joy."

I think there are probably as many variations on the Moon Salutation as there are yogis practicing. To me, a moon salutation should revovle around the side body (whereas Sun Salutations are usually front/back body focused). So starting with Mountain and working through forward fold, then reversing the poses back to mountain (first one side, then the other) creates a version of a moon salutation. Be creative and do what feels good!

Tonight's quote is about attitude: "There is no duty we so much under-rate as the duty of being happy. By being happy we sow anonymous benefits upon the world." -Robert Louis Stevenson

4-25 Core and 4-27 Posture

2011-05-01T21:02:00.000-04:00

Monday night was everyone's favorite (even though you won't admit it!) - core work. We were looking to plug into those transverse abdominals - take a look on Google for more information than you'd ever care to know about the TA. Be sure during the practice you imagine your spine pressing into the mat, like leaving a footprint.

Walt Whitman provided tonight's quote: "I am large; I contain multitudes".

Anti-slouching tonight! My favorite pose is the second one drawn, "spine mobilization". Lay across a pool noodle, placed just below the shoulder blades for 3-5 breaths and then sit up for 3-5 breaths. Repeat a few times and then just roll the noodle to the next vertebra down and repeat again, as much as you'd like. So delicious.

Quote for tonight: "So, if you stop trying to make yourself into more than you are out of fear that you are less than you are, whoever you really are will be a lot lighter and happier, and easier to live with, too."
-Jon Kabat-Zinn

FREE yoga!

2011-04-22T12:23:00.000-04:00

Yoga 4 All (8836 Seminole Blvd) is celebrating Student Appreciation Day on Saturday, April 30th! We will be offering free yoga classes every hour from 9 until 3. I'm teaching kids' yoga at 1 and a beginner's class at 2. Check the Yoga 4 All website for further details and the full schedule.

Pollywog Yoga

2011-04-20T10:58:00.000-04:00

I'm kicking off my newest venture:

Pollywog Yoga: Kids yoga at your pad!

Click on the above link to find out how to schedule a kids' yoga class designed just for your group - playgroups, church groups, private schools, homeschoolers, Scouts! I will travel to your meeting, or we can schedule use of the Yoga 4 All studio!

What Should I Eat Before Yoga?

2011-04-17T19:20:00.000-04:00

I was asked to write a bit about what we should eat before practice to avoid upset stomachs, heartburn, and gas during (and after practice). I found this article to be helpful. For me, it's mostly trial and error, but I have found that I need to avoid eating at least an hour before practice, and the closer to practice, the more "whole" my food should be (less processed). You may want to keep a little notebook in the car to jot down your last meal or snack before practice and how it efffected you (did it make you gassy? nauseas? energetic? jittery? off-balance?). Then after practice, before leaving the parking lot, take a minute and reflect.

Does anyone out there have suggestions of what to eat or what to avoid before their yoga practice?

Rasa-Lila YogaFest

2011-04-17T19:14:00.000-04:00

I attended the 1st annual Rasa-Lila YogaFest this weekend, working in the kids' tent. One of the highlights was to spend the day with Swami Vidyananda. She is a wonderous person, a beautiful light here on earth. She led the opening meditation and then hung out with the kids with a Kiddie Kirtan (a chanting session) and Laughter Yoga.

More Office Yoga

2011-04-08T07:32:00.000-04:00

Need some stretching and energizing (or relaxation) during the workday? Here is a video and list of some yoga postures perfect for doing at your desk. Hope it helps!

Kids Summer Yoga

2011-04-07T09:20:00.001-04:00

3-30 Bone Strength and 4-4 Evening Routine

2011-04-07T09:10:00.000-04:00

I wanted to share some information I've gathered regarding yoga and bone health. As we know, weight bearing activities promote bone growth. The work of resisting gravity puts a mild stress on bones which forces them into laying down new growth. Yoga is an excellent weight bearing activity which is extra beneficial because it won't damage cartilagee or stress the joints (like jogging or aerobics might).Yoga also works to lengthen muscles and hold them in a position to increase tension on the bone. Again, the pull of muscle on bone increases bone strength. Holding a pose for merely 10 seconds triggers new bone growth. And in a study, participants were asked to either practice yoga (holding poses up to 30 seconds) or continue with their "normal" exercise. 85% of the yoga practitioners gained bone in their hips and spines!

Quote: "Do you have patience to wait till your mud settles and the water is clear?/ Can you remain unmoving/till the right action arises by itself?"-Lao Tzu

A request for "Yoga for Insomnia" prompted this evening practice. According to Chinese medicine, an uneven distribution of energy ("chi" or "qi") can cause insomnia. Insomnia has been called "mental indigestion", in that our brain continues to digest information long after we need it to shut down. There are three main causes of insomnia (other than general pain) and there are some yoga poses designed to help with each type. Emotional insomnia requires chest openers and backbends. Hormonal insomnia can be improved with folds, inversions, twists, and other poses that massage and release our reproductive areas in the lower abdomen. Stress insomnia requires a fairly active practice, with particular attention paid to hip openers (I like to call our hips "junk drawers" because we just stash away anything we don't want to deal with in our hips).

Another bonus for practicing yoga: it has been claimed that for every minute of a yoga practice, you need one minute less sleep. So hit your mat!

Quote for class: "Just throw away all thoughts of imaginary things,/and stand firm in that which you are." -Kabir

Out of the Clear Blue Sky...

2011-04-03T20:22:00.000-04:00

I went with my family to explore Bok Tower Gardens in Lake Wales this weekend. What an amazing garden. Such beauty and peace - I can't wait to go back with a picnic lunch and spend the day meandering the many paths.

On the way, we saw a plane doing skywriting (my son, 7, actually said "Mom! Look at those clouds! They look just like words."). None of us had ever seen skywriting before, so that in itself was fun. But the final bit of writing was priceless:

11 Mindfulness Tips

2011-04-03T20:18:00.000-04:00

Thich Nhat Hanh has composed this quick "list" of 11 ways to find time for meditation and mindfulness in our everyday lives. Take a look at this link.

21 Day Challenge

2011-03-30T17:18:00.000-04:00

Yoga Journal is sponsoring a "21 Day Challenge" to encourage a home yoga practice. Their website has three weeks of yoga videos, motivational tips, recipes and more. Check it out at www.yogajournal.com/21daychallenge

A Mudra Minute

2011-03-27T16:37:00.000-04:00

We've all used a mudra during our yoga practice, usually the "prayer" mudra at the end of class when we bow and share our "Namaste". We also use the Wisdom Seal, or Jnana mudra (the "OK" symbol) during our "om" or even within some poses.

Jnana mudra

Did you know that each finger has its own meaning and power, and that by bringing that finger to the thumb, a new mudra is created. Here is a list of your fingers and their symbols:
Thumb: represents the Universe or the Great Self, called "Parama-atman"
Index: represents the embodied self, called "Jiva-atman"
Middle: represents energy, called "Rajas"
Ring: represents inertia, called "Tamas"
Pinky: represents luminosity or benigness, called "sativa"

When creating the Jnana mudra, by keeping palms up, we calm our brain and soften our shoulders. If you keep palms down, our hearts open and our brains our stimulated.

For more information, check out: http://www.indotalisman.com/whtrmdra.html

3-21 Waist and Obliques and 3-23 Spinal Twists

2011-03-25T11:22:00.000-04:00

Wednesday night we worked through many twist variations trying to use the entire length of our spines, from tailbone to neck. This included reclined, seated, and standing twists - such a wonderful way to wring out the day!

Quote: "Only that day dawns to which we are awake." -Henry David Thoreau

Monday night this week I wrote a class based on our side bodies - the abdominal obliques. I think the practice is way more fun than old school sit-ups and crunches! Plus, it works the entire body, not just the abs.
Tonight's quote was, "Your big opportunity might be right where you are now." -Napoleon Hill

Downtown Market

2011-03-16T17:44:00.002-04:00

I'll be in Ulmer Park tomorrow morning (about 9-12) sharing yoga at Largo's "Spring Into Health".

Yoga 4 All will have a table with literature and at least one therapist offering chair massages. Ulmer Park is at 301 West Bay in Largo.

See you there!

Tiny Buddha

2011-03-09T12:16:00.003-05:00

In my attempt to avoid housework this morning, I stumbled upon this lovely blog called Tiny Buddha. It is chock-full of thoughts, inspiration, curiosity, and joy.

Indian Shores

2011-03-06T10:16:00.002-05:00

On Tuesday and Thursday this week (3/8 and 3/10), I will be teaching in the Indian Shores Community Center next door to Salt Rock Grill from 9 to 10:15. Only $6 - and the beach is across the street, if you like that sort of thing (and I think you do!)

2-28 Wide Angles and 3-2 From the Center

2011-03-06T10:02:00.003-05:00

The practice tonight dealt with our center, namely the uddiyana bandha (our abdominal lock). There are three interior "locks" used in an asana and pranayam practice to control the flow of energy - mula bandha (pelvic lock), uddiyana bandha (abdominal lock), and jhalandara bandha (throat lock). The uddiyana bandha massages, cleans, and tones the abdominal organs. You can activate it by simply taking a false inhale (move the abdomen in and up without actually taking in any breath). It's like you are pulling your belling up and into your ribcage. While it can be used as an "exercise" in itself, it is also used to activate the core to protect the back and aid in balance.

Tonight's quote was from William Jennings Bryan: "Destiny is not a matter of chance; it is a matter of choice. It is not a thing to be waited for; it is a thing to be achieved."

Monday's class was a fairly straight-forward practice in wide-angles: seated, reclined, standing, legs, arms, twists,boat. A yoga hodge-podge, if you will.

Quote: "I expect to pass through life but once. If therefore there can be any kindness I can show, or any good thing I can do to a fellow being, let me do it now, and do not defer or neglect it, as I shall not pass this way again." -William Penn

Yoga and Body Image

2011-03-04T09:14:00.002-05:00

I'm currently reading, "Cinderella Ate My Daughter" and stumbled across this article. I love the quote at the end, "We are not just defined by the mirror on the wall".

Young Yogis

2011-02-27T21:17:00.004-05:00

Check out these photos from a few recent kids' classes. Such energy and enthusiasm! This is my son, Ben, demonstrating "candle" - or what adults call shoulderstand.

How about a few bow poses? So good for the kids after a long day bending over their desks at school.

And tree is always a favorite (sometimes we pretend to be flamingos while in tree pose).

2011-02-27T19:50:00.003-05:00

Another article detailing the positive results from a children's yoga practice. See you and your kiddos Wednesday at 2:30!

(If that link doesn't work, cut and paste this:
http://www.latimes.com/health/bs-hs-yoga-city-youth-20110223,0,7416040,full.story)

Neglected, but Not Abandoned

2011-02-27T19:43:00.002-05:00

I have misplaced my class sketches for the past week in the chaos that is a normal week for me. So, I haven't completely abandoned my duties as Yogi Stick guide, just neglected them temporarily. I apologize for the disruption and plan to get it together ASAP.

On a side note, I will be subbing at the Indian Shores Community Center (next door to Salt Rock Grill) on Monday (3/8) and Wednesday (3/10) at 9:00. Only $6 for an hour and fifteen minutes of yoga, breath, and meditation, and a perfect excuse to spend the better part of the morning on the beach! Perfect!

Five Types of Restlessness

2011-02-19T19:06:00.003-05:00

From Sri Sri Ravi Shankar:

1. The first type of restlessness is due to the Place you are in. When you move away from that place, the street or the house, you immediately feel better. Chanting, singing, children playing and laughing can change this atmospheric restlessness. If you chant and sing, the vibration in the place changes.

2. The second type of restlessness is in the Body. Eating the wrong food, eating at odd times, not exercising, and overworking can all cause a physical restlessness. The remedy for this is exercise, moderation in work habits and going on a vegetable or juice diet for one or two days.

3. The third type of restlessness is Mental Restlessness. It is caused by ambition, strong thoughts, likes or dislikes. Knowledge alone can cure this restlessness. Seeing life from a broader perspective, knowledge about the Self and the impermanence of everything. If you achieve everything, so what? After your achievement, you will die. Knowledge of your death or life, confidence in the Self, in the Divine, can all calm down the mental restlessness.

4. Then there is Emotional Restlessness. Any amount of knowledge does not help here. Only Kriya (cleansing) helps. All that emotional restlessness vanishes. Also the presence of the Guru, a wise person, or a saint will help to calm your emotional restlessness.

5. The fifth type of restlessness is rare. It is the restlessness of the soul. When everything feels empty and meaningless, know that you are very fortunate. That longing and restlessness is the restlessness of the soul. Do not try to get rid of it. Embrace it! Welcome it! Usually to get rid of it people do all sorts of things - they change place places, jobs or partners, do this, do that. It seems to help for some time, but it does not last. The restlessness of the soul alone can bring authentic prayer in you. It brings perfection and miracles in life. It is so precious to get that inner most longing for the Divine. Satsang, the presence of the enlightened one, soothes the restlessness of the soul.

Your Heart's Garden

2011-02-14T09:11:00.002-05:00

I came across this essay somewhere on the web and loved the visual nature of the meditation. So, with appreciation to the author, whoever you are, I'd like to share it with you here (and maybe in practice tonight).

"One of my favorite questions to meditate on is "If you planted your heart, what would grow?" It's a tough question to answer and even more difficult to answer truthfully. Sure, I would love to say that my heart would only grow a tree of fruit that is made up of beautiful light and nourishing love but the reality is my heart would also grow some less than favorable fruit at times. As someone who is comfortable wading in the light and the dark, and the area in between, I have grown comfortable seeing the bruised fruit.

When you think of nature and the fruit that gets damaged on the tree or is stunted and ceases to grow, you know it falls down to the ground. It falls and the nutrients seep into the soil. This enables the tree to grow. I relate this to the darker parts of my heart. The dark comes from experiences that may not have felt great, but those experiences provide for me. They nurture my soil and allow me to grow bigger.

So in honor of a month where we are surrounded by hearts in one form or another, I invite you to sit for a while and ask yourself, "if I planted my heart, what would grow?". Don't shy away from the ideas that are less than lovely. Embrace all the bits and pieces and honor the dark and the light in your heart. Once you take ownership of all parts of the tree of your heart, you will be aware of it's strength on all levels and see all the wonderful areas that it will continue to grow."

Yoga Festival

2011-02-14T08:53:00.002-05:00

A Bay-area yoga teacher has organized an all-day yoga festival in Odessa on April 16th. Teachers from all over the region will be there with sessions of yoga, meditation, nutrition, ayurveda, music, dancing, and kids' yoga "stuff".

I plan on working at the kids' tent (run by Kidding Around Yoga) most of the day, but escaping once in a while to explore the other goodies. So it is going to be a family-friendly event. Bring your mat and wander the campground to learn what else is out there in the yoga community.

The festival has a Facebook Page (http://www.facebook.com/RasaLilaFest) or you can Google "rasa-lila yoga festival" and find the information there.

2-7 The Asymmetrical Body and 2-9 Fun Flows

2011-02-10T14:26:00.004-05:00

Both classes this week were heavier in the vinyasa style of yoga. This means there is more of a flow between poses, with each asana moving gracefully and organically into the next. Like a dance.

Monday's class ended with this quote from Luke 12:48 - "Much is required from those to whom much is given."

Quote for Wednesday's class: "Remember, happiness doesn't depend on who you are or what you have; it depends solely upon what you think. -Dale Carnegie

Yoga in the Trees

2011-02-08T09:27:00.003-05:00

Yoga in trees? Yes. Join fellow outdoorsy people for a day of yoga, tree climbing, and adventure on Saturday, February 12th. Looks like fun!

http://yogainthetrees-efbevent.eventbrite.com/

or

Check them out on Facebook: Yoga in the Trees

Meditation in Prison

2011-02-08T09:12:00.003-05:00

I heard this story on NPR this morning while driving the kiddos to school. I stopped in the parking lot for a while just to hear the end of it. Beautiful. The power of meditation is incredible.

Here is the link to read the story and/or download the podcast: http://www.npr.org/2011/02/08/133505880/at-end-of-the-line-prison-an-unlikely-escape

(If the link isn't working, just cut and paste the address into your browser or search NPR.org)

There is also a YouTube link to the documentary about the prison meditation program called The Dhamma Brothers.

I hope you are as moved as I am by it.

Cookies!

2011-02-03T07:34:00.003-05:00

Due to popular request (or perhaps overwhelming curiosity), here is the recipe for my lentil cookies. Yes, I said LENTIL COOKIES!

(If this link doesn't work, do a search for "lentil cookies" at www.foodtv.com. It is an Alton Brown recipe)

Guest Writer

2011-01-30T21:34:00.006-05:00

I'd like to introduce my daughter (10 year old Whitney) and her thoughts on yoga:

"Why should you do yoga?" you may ask. The real question is, "Why shouldn't you?" Yoga isn't just hard balance poses, and crazy meditation. It's actually fun!
You start a yoga class by breathing. You're probably thinking, "boring!!" But it's not boring, and it's actually really good for you. There are many different kinds of breathing, from Bunny Breath to Ujayi breath. Breathing improves concentration and calms you down. Breathing also gives you more energy because when you breathe, Prana (energy) rides the air into you.
The next thing we do is the poses. Don't scream and run away when you get to this part. Just calm down and relax. Some poses improve your posture, like camel and mountain. Others stretch you like down dog, forward fold, cobbler, and triangle. Some give you energy, while other poses decrease it. Your eyes and tongue can even do poses! Twists squeeze out toxins that may be inside of you. Twists also realign your spine. Some twists are pretzel, half-lord-of-the-fish, and revolved triangle.
One of the last things we do is meditation. Meditation helps focus your brain. Some different meditations that I do are Secret Garden, a practice that calms you whole body. Pom-pom poppers, where you throw a pop-pom in the air and catch it to improve mindfulness. Mantras, where you think of a four word phrase that describes you, and Mala beads, where you say your mantra for each bead. Some meditations help you totally relax, others focus your mind on one thing.
At the very end of class we always do two special practice. We say "Om". Om is the vibration of the universe and of you! Then we say "namaste". Namaste means, "all the good things i me see all the good things in you."
So that's why yoga is good for you in many ways. Now you realize that yoga isn't just hard balance poses and crazy meditation. It's actually a fun way to be healthy in body and mind! "

1-24:Posture (Lordosis) and 1-26: Yoga for the Lymphatic System

2011-01-28T12:13:00.003-05:00

I can't be the only one being bombarded with cold/flu/pneumonia germs right now, so I wanted to design a class to help our immune system with the battle. The practice from Wednesday evening used the lymphatic system as it's base. Our lymphatic system is crucial to our health: The lymphatic fluid contains message sending chemical and hormones from various lymph glands throughout your body, via the circulatory system. The lymph fluid is rich in white blood cells and therefore important to the immune system and in toxin removal. Interestingly, the lymphatic system has no pump (like a heart) or peristalsis (like the muscles in our digestive tract). The ONLY way lymphatic fluid is moved is with the contraction and stretching of skeletal muscles - enter yoga!

Yoga provides unique muscle movements that move the lymph fluid throughout the body, and your pranayam practice does, too! Deep breathing activates a lymph node deep in the thoracic cavity - and only full breathing can reach it. Inversions (like dog, forward folds, and bridge) shift the fluids while twists essentially wring out toxins from the spine and force the lymph fluids to the upper and lower quadrants of the body. Additionally, by moving through any of the common postures, you are able to access the areas of great lymph gland density: armpits, neck, groin, and the back of the knees.

Add to this the ancient kriya (cleansing practice) of the neti pot (sinus wash) and you will hopefully be well on your way to health, even in these germ-infested winter months.

Quote for class: "No one can make you feel inferior without your consent." -Eleanor Roosevelt

Last week, we looked at kyphosis (hunchback) posture a bit, so Monday night I worked with the opposite (but often related) problem of lordosis (excess curve in the lumbar-low back). This posture creates a kyphosis (hunchback) to balance. It also tends to hyperextend knees, put more pressure on the balls of the feet, tighten the psoas, and weaken the lower abdominal muscles. This practice, like the one last week, was adapted from the book, "Anatomy for Yoga" by Nicky Jenkins and Leigh Brandon.

Tonight's quote was from Louisa May Alcott: "Love is the only thing that we can carry with us when we go, and it makes the end so easy."

What is a "Beginner"?

2011-01-25T20:38:00.004-05:00

I'm often asked what level my class is - beginners? advanced? The answer is not easy for me to explain. Yes, I'm teaching poses that are appropriate for beginners, but advanced practitioners would also be wise to take a step back and re-connect with the basics. But, just knowing the poses and being hyper-flexible does NOT make you an advanced yogi.

I found this article on http://www.yogayak.com/ and some of the statements really hit home with me.

"...Carving up yoga into levels of physical difficulty, does not give the right impression of it. It sends the message that yoga is about how well conditioned and flexible your body is. In case you didn't know...that has little to do with yoga.
Rarely do I meet anyone who is not a yoga beginner, actually...and that goes for some extraordinarily flexible yoga teachers too. The modern yoga class culture would seem to suggest that physical mastery of some yoga exercises is the gauge we use to assess a person's "level" of yoga. If that were true, though, then we'd have to consider many athletes, world-class dancers and even circus performers as advanced yoga practitioners, too.
But we don't. because we know that yoga has very little to do with how flexible you are or how much bodily strength and control you've gained. In the holistic science of yoga, these physical abilities really actually don't count for very much.
Being an advanced yoga practitioner means much more than demonstrating how far you can back bend. It means demonstrating an uncommon level of poise amidst the challenges and turmoil of life...and a firm control over our emotion and mental urges too, not just our physical body.
Most importantly, it means showing others, by example, how to live in a way that reflects a deep respect on this earth, regardless of their ideologies or actions. That's not easy for the average person to do, I agree, but the one who is advanced in yoga is truly no "average" person."

On that note, Yoga Yak has numerous FREE videos on meditation, pranayam, and asana practices (some over an hour) suitable for beginner's in all stages of their yoga journey.

Let Me Count the Ways (all 77)!

2011-01-24T12:42:00.002-05:00

Still skeptical?
Believe yoga is just to help with flexibility?
Think people who practice are just hippies who love incense?

Check out this list of 77 ways yoga makes you healthier!

Yoga at the Dali

2011-01-20T21:57:00.004-05:00

Every Sunday from 12:30 to 1:45, at the new (and fabulous) Salvador Dali museum, join a yoga class! The class is a flow based, all level practice either in the Avant-Garden or the community Room. Cost is $15 and for an additional $6, you get to visit the museum, too. Purchase tickets on their website: www.thedali.obres.com/selectdate.aspx and bring your receipt to class.

1-17 Stamina and Strength 1-19 Posture (Kyphosis)

2011-01-20T19:03:00.008-05:00

Wednesday night I wanted to work on basic posture - and the problem I see everyday (mainly in my mirror at home) - slouching, or hunching. Or my new word: "Slunching". It is called "kyphosis" or "hyper-kyphosis". Curves in your spine are natural and desirable, as your spine acts a bit as a spring. However, our hours spent driving, typing, and sitting are catching up with us!

A kyphosis is technically an excess curve of the thoracic spine. It pushes the head forward causing neck pain and weakness, often accompanied by headaches. A kyphosis posture also pulls the shoulders forward, making the chest and shoulders tight and weak, while over stretching the upper back. Bad news!

So, as you try out the above poses, let me explain a few details, many of which are from the book, "Anatomy for Yoga" by Nicky Jenkins and Leigh Brandon. First, the pranayam bolster is a towel rolled and placed under the spine and head. Keeping your arms in "cactus" will allow gravity to stretch the ligaments in the front of the spine. This is lateral mobilization. For horizontal mobilization, place a pool noodle under the shoulder blades, perpendicular to the spine. With hands acting as a basket for your head, sit up 3-5 times, holding for 3-5 seconds each time. Be sure to keep the low back pressing down into the mat. After working on that spot, move the noodle up one vertebra toward the shoulders and repeat until the entire thoracic spine has been mobilized.

Cat/Cow awakens and warms the thoracic and lumbar spine. In cat, contract the buttocks and pull the armpits away from the floor. In cow, shoulder blades slide down toward the sacrum and you lift out of the shoulders.

The strap poses are shoulder and chest openers used to break holding patterns. Hold for a minute or two to allow release.

Cow Face (gomukhasana) releases the upper back and shoulders to increase shoulder rotation.

And finally, the 'L' shape on a chair reverses imbalances of excessive internal rotations of arms and creates space to hold shoulders back. Be sure not to let your low back sink (like in cow). Keep a flat back, reaching down with the heart region, not the waist region.

Quote for class: "Love is the only thing that we can carry with us when we go, and it makes the end so easy." -Louisa May Alcott

Building strength and stamina is just as important in a yoga practice as stretching and increasing flexibility. We worked up a sweat tonight, huh?

Tonight's quote was from Willa Cather: "Where there is great love, there are always miracles."

Twists - More Than Just Twisting

2011-01-17T15:00:00.002-05:00

I found this description of Marichyasana (Half Lord of the Fish Twist) in the book, "Tales from the Yoga Studio" and loved the metaphor:

"...like all spinal twists (Marichyasana) is detoxifying. And because there are a million variations on this one, there's a version to suit every need. And let's face it, who among us doesn't need a little detoxification every once in a while?
If you're trying to manage a chemical addiction, this pose can help the liver and the spleen wash out all poisons you've built up in your system, making it look like an untended litter box.
But drugs and alcohol are not the only things we need to detox from. There are relationships that leave us so full of emotional and spiritual poison we need to purify on the deep level we get from really twisting and squeezing them out of our spines. (Kind of like the way we sometimes wanted to "wring someone's neck," back before doing yoga, when we still dabbled in violent metaphors.)
And sometimes we need to wring out whatever self-destructive patterns of behavior are making it impossible for us to accept that we do deserve a good relationship or a steady job or just a plain old break once in a while.
But here's the thing about twisting and detoxing - it isn't as much about wringing out as it is about the lifting up. Your head, your heart, your spirit. Because you can't get into marichyasana, or any of the twisting poses, unless you have your chest lifted and your heart open and are ready to move into it.
And believe me, you can't start clearing all the emotional and spiritual litter out of your life unless you're first ready to hold your head high and open your heart and lift yourself out of the old patterns and the rehearsed reactions and expectations of failure.
Lift, open, twist. Shampoo, rinse, repeat. Don't overthink it. Just do it. Don't get bent out of shape."

I Have A Dream

2011-01-17T10:17:00.003-05:00

About a year and a half ago, I visited Memphis and the Civil Rights Museum. It is an amazing tribute to the brave men and women who gave up everything to demand what we all deserve: equality and freedom. On this holiday, let's not just celebrate having a three-day weekend. Let's remember and honor Rev. Martin Luther King, Jr. and his legacy of peace.

1-10 Flexibility and 1-12 Sciatic Stretches

2011-01-17T10:02:00.003-05:00

The sciatic nerve gets on our nerves quite often! There is a quote from Doug Keller's website that says 5 percent of the adult population in the US suffers from sciatica, and you have a 40 percent probability of experiencing it in your lifetime. His website is a treasure trove of information on biology, poses, and all things sciatic!

Quote: "After the verb 'to love', 'to help' is the most beautiful verb in the world." -Bertha Von Suttner

Most of us found yoga when looking for increased flexibility - and we sure notice when we haven't been practicing. This practice was a general set of poses to get the blood moving to all of our joints - even ones we've forgotten about!

Judith Lasater provided this quote: "Each of us has a dharma: a purpose, something to contribute to life. Perhaps happiness is the state that we feel when we find what it is that we can contribute with joy to the world."

Peaceful Kids

2011-01-16T09:06:00.003-05:00

So peaceful to watch children visit their "Secret Garden" during savasana.

Circus Time!

2011-01-12T09:46:00.002-05:00

After going to the circus this weekend with the family, I was inspired to create a kids' class with a circus theme for today (1/12). I hope to see you and your little clowns at Yoga 4 All at 2:30.

Indian Shores

2011-01-07T19:01:00.002-05:00

I'm back at the beach this Tuesday (1/11) at the Indian Shores Community Center (on Gulf Blvd. next to Salt Rock Grill) from 9-10:15 and only $6! Can't wait to see all of my Canadian friends I met last winter while subbing for the lovely Tom Maher.

See you there!

BKS Iyengar Video

2011-01-07T18:57:00.001-05:00

This is BKS Iyengar moving through several amazing postures in 1938. Clearly, not attainable to many (ok, most) of us in this lifetime, but you have to be in awe of the control, strength, and commitment this type of physical exertion must take. It just goes to show that the more you learn about yoga, the more you realize what a beginner you are.

The Yoga Sutras

2011-01-06T10:02:00.002-05:00

Click on the link below to hear one verse of the the Yoga Sutras being chanted in Sanskrit. It is believed that the great Indian sage, Patanjali, wrote the Yoga Sutras about 2000 BCE as a collection of all yogic knowledge up until that point. It is only 196 verses divided into 4 chapters describing everything from the meaning of yoga, to the practice of the asanas, to the realization of Samadhi (true self or awareness)

Yoga Sutra 1-3 Audio mp3

www.patanjalisutras.com has the entire Yoga Sutra available as an mp3 file.

1-3 Chakras and 1-5 Forward Folds

2011-01-06T09:44:00.003-05:00

Last night we worked through several forward fold variations. Forward folds are said to be relaxing and stress-relieving, beings that they are inversions. Plus, they just feel great! But, not until your hamstrings are ready to let go. So move into the postures slowly, paying particular attention to any discomfort in the low back (keep knees micro-bent if this is the case). Hold the pose for several breaths, as it takes quite a while for these large muscle groups to trust you.

The quote from last night was one of my favorites, and one I try to remind myself of daily: "I am filled by the life I have been given."-Judith Lasater

The new year began with a chakra practice Monday evening. (Check back into my previous posts to read more about chakras. A Google search will also provide an overwhelming result of information). Starting at the root chakra and moving up toward the crown, we did poses designed to stimulate and regulate each energy center. So even if you don't "believe" in the chakras, this sequence provides a nice overall workout for you. Check out www.yogatampabay.com/chakras-information for a quick run-down on each chakra's location, Sanskrit name, color, element, function, etc.

Patanjali, author of the ancient "Yoga Sutras" described contentment (samtosha) for our quote tonight: "Through contentment unexcelled joy is gained."

Today Is The Day

2011-01-05T12:20:00.004-05:00

Young Yogis rejoice - today is my first kids' yoga class!

I hope your kiddos can make it - We are planning a fun game of "Jogging Through the Jungle", some balloon breathing, and a trip to our Secret Garden.

I'm also thinking about starting a family yoga class in the late morning for younger children and their caregivers. Let me know if you are interested - I think it would be a wonderful class.

This is a photo of the December 2010 graduating class of Kidding Around Yoga - I'm official!

Bad on Me

2011-01-05T12:18:00.003-05:00

I know...I know....It's been a very loooong time since my last post. But now that the holiday craziness is over, my resolution is to post at least once a week with class sketches and once with other "stuff". Wish me luck!

12-20 Backbends

2010-12-22T12:27:00.004-05:00

With the holiday schedule in full effect, I am slowly drowning in a to-do list. So I was unable to scan the drawings from practice Monday. However, here is a list of poses we did in case you'd like to access some hidden energy during the weekend (Backbends are energizing, you know!). Remember to strive to bend your entire back evenly, not just rely on your low back to move:

Supported Fish (Matsyendrasana)

Cat/Cow

Rocking Lunge (Anjanayasana)

Standing Camel (Utthita Ustrasana)

Sun Salutation A with Sphinx and Up-Dog

Half Bow/Half Locust

Pigeon

Reverse Table or Eastern Plank

Bridge (in Temple Mudra and lifted leg)

Camel (Ustrasana)

Full Wheel (Urdhva Dhanurasana)

Half Lord of the Fish twist (Marichiasana)

Happy Baby (Ananda Balasana)

Corpse (savasana)

The quote from Monday is a Japanese folk Zen saying: "Fish live in streams. Birds nest in trees. Human beings dwell in warm hearts."

Good Morning!

2010-12-22T12:26:00.000-05:00

We should all aspire to wake up like this!

The Body's Built-In Stress Reliever

2010-12-13T13:21:00.002-05:00

Check out this story from NPR on breath and it's effects on stress. Hooray for our pranayam practice!!

11-29 Wide Angles and 12-01 Flow

2010-12-06T13:35:00.003-05:00

A few of my favorite flows were strung together (like Christmas lights!) to create practice this evening. Starting with "Genie" arms rotating while your follow your forearms with your entire face, moving through an easy pose (sukhasana) series, then onto the more challenging plank series. We then started our standing poses with lunges, warriors, and a reed pose. We moved back down to the mat with a delicious pigeon to cowface flow. Bridge and an extended leg stretch series cooled us off and got us ready for the ever-important savasana.

The quote for tonight was interpreted from the Yoga Sutras: Think of your mind as a lake. When the surface of a lake is agitated, the bottom cannot be seen. Immeasurable treasure may lie there, but it will remain undiscovered until the day the water stills. When the mind becomes quiet, you find awareness of self. Your treasure.

I heard that a few people were a bit sore from this practice Monday evening. I know that we may have discovered a few muscles that have been hiding. The opening series was from Tias Little's workshop. Starting in a sort of reclining tree pose, begin to press your upper elbow down with the breath. Continue for several breaths and then add a pressing down of the shoulder area as well. Then relax the upper body as the bent knee presses into the mat. Again, after several breaths with just the knee pressing, add the buttock/hip area into the work. Eventually, alternate between upper body and lower body presses. Finally, end with all parts pressing at the same time.

Tonight's quote is also based on the Yoga Sutras: Change the mind and the effects will change. How difficult to pull up a might oak. How simple to pinch off an acorn's sprout.

Kids' Yoga Class

2010-12-03T16:24:00.003-05:00

Starting in January, young yogis will gain strength, flexibility, confidence, and a sense of calm in this class designed for 6-12 year olds. As a former elementary school teacher and (soon-to-be) Registered Children's Yoga Instructor, I will lead practices full of imagination, songs, and games. We may be offering a special family rate, too!

At the same time, Heather is offering a special one-hour class for parents/caregivers. While your kids enjoy their yoga class, it's ME time. Join her for an hour of strengthening, stretching, breathing, and peace.

I hope to see you and your favorite little people at the studio - a yoga practice is a wonderful gift to share with the family! Please feel free to forward this information on to other families!

Yoga in Diapers

2010-12-02T14:08:00.001-05:00

Post-Thanksgivng Thanks

2010-11-28T20:35:00.004-05:00

Thank you for allowing me to guide your yoga explorations. It is truly an honor and a joy. I hope it contributes to your health and well-being.

Namaste.

11-15 Breath Awareness, 11-17 Feet, and 11-24 Side Body

2010-11-28T20:21:00.005-05:00

This set of poses was inspired by my weekend workshop with Tias Little. Always move with the breath and remember that sometimes small movements with awareness are often more constructive (and instructive) than big, fancy poses! Look for more series from Tias in the future!

Quote: "Joy is a net of love by which you can catch souls." -Mother Teresa Feet are soooo critical in every aspect of life. We spend so much time in restrictive shoes and on hard, even surfaces. This spells trouble for ankles, knees, hips, and on up the line. So take some time each day to stretch your feet.

Aristotle provided the quote for tonight's practice: "Happiness is an act of virtue in a complete life."

These flows were designed to move with the breath - one pose moving with the inhale and the partner pose moving with the exhale. Take the time to notice where the breath leads you - is it constricted somewhere? What does the breath do to the spine? Can your breath lead you to more comfort in the pose? This kind of moving meditation allow us to develop a mind that clings to nothing.

Quote from practice: "The most wasted of all days is that during which one has not laughed."

-Nicolas de Chamfort

Daily Om

2010-11-16T14:03:00.002-05:00

Interested in some stimulating conversation each morning? Wanting to tip-toe into your inner self a bit more? Take a look at Daily Om. Each day, an article comes to your email's in-box to ponder. Sometimes it is about finances ("Heal Your Money Karma") and other times it is a bit more soul-searching ("Resurrecting the Soul"). Just a few paragraphs everyday may provide just the taste of yoga you are craving each day off your mat. And when you are ready to practice on your mat, you know where to find me!

Tias Little Is Here!

2010-11-14T19:50:00.005-05:00

Tias Little, the internationally known yoga instructor, is going to be in the studio this week! It is an honor to host such an innovative, intellectual, inspiring yogi. He brings his love of literature, history, architecture, and anatomy into his yoga practice. Even if you don't get a chance to study with him in person, please take a moment to visit some of his postings on YouTube to enjoy his thoughtful teaching.

Check the Yoga4All website for his schedule, as well as books and CDs by Tias Little.

11-8 Shoulder Flexibility and Stability

2010-11-14T19:43:00.003-05:00

Take it easy on your shoulders - they are complicated and easily made cranky! Personally, my shoulders and I are still getting to know each other...and are relationship is not an easy one! But, I always feel more relaxed after working through some of the tension that builds up around my shoulders, neck, and upper back.

There are dozens of traditional poses that focus on the shoulders. I like the Yoga Journal website: www.yogajournal.com/poses/finder/anatomical_focus/shoulders. There is a list of poses, along with photos and instructions, specific for shoulder work. Browse through to revisit some favorites, or find new "tricks" to try.

Quote from tonight: "Write it on your heart that every day is the best day in the year." - Ralph Waldo Emerson

Substitutes

2010-11-08T12:31:00.002-05:00

Anna is going to be teaching my class on Wednesday, November 10th so I can watch my daughter perform at the Story Telling Festival.

On Monday, November 22, Heather will be subbing for me while I am camping with my family on the Homassassa River.

Both of these teachers are wonderful - energetic, creative, and extremely knowledgeable. I know you will enjoy working with them.

11-1 Balance and 11-3 Shoulder Stand

2010-11-07T20:38:00.007-05:00

Shoulderstand is known as the "Queen of all asanas" for it's re-nourishing properties. Practioners believe it to encourage eternal life, as it reverses the flow of a vital oil in the body. Please use caution when practicing shoulderstand, as it can be rough on the neck. That's why I encourage students to use at least 2 blankets under their shoulder blades and upper back to be absolutely certain that there is no pressure on the neck. Additionally, using the wall (as in the photo) helps with stability. And NEVER look around once in the posture - keep that nose pointed straight at the ceiling, please.

Wednesday's quote from Joyce carol Oates: "We're here to feel the joy of life pulsing in us - now"

Balance was the name of the game Monday evening, with a playful practice that culminated in crow (bakasana). This, like all balance poses, take tremendous core strength. YouTube has several "how-to" videos regarding crow, so take a look and use a crash-pad (a blanket) in front of your head - not that I think you will fall, but it gives you an extra boost of confidence while trying it. And remember, doing what I call "toe-crow" is just as powerful as the full posture (instead of both legs off the floor, try to get one up and the other just balances on the big toe). Be brave and give it a try!

Quote from Monday's class: "Life is like a coin. You can spend it any way you wish, but you only spend it once." -Lillian Dickinson

Mobile Yoga

2010-11-06T18:48:00.005-04:00

Check out the YogAmazing podcast (through iTunes) for FREE yoga classes. The videos range from practices for specific sports (even surfing) to exploring other people's yoga stories. A great resource that I draw inspiration from in forming my classes once in a while.

10-25 Toning and 10/27 Side Body

2010-10-29T12:50:00.002-04:00

Quote for Wednesday night: "Life isn't all about what you don't have, but yet, what you do with what you've been given." -robert M. Hensel

"We should be generous in our judgement of others, for we can never really now all there is to know about another." -Desmond Tutu

10-18 Backbends and 10-20 Strenthening

2010-10-29T12:46:00.003-04:00

As Halloween creeps up on me, I'm short on time today. So, here are the class sketches as well as the quotes from practice:
"Life isn't about finding yourself. Life is about creating yourself." -George Bernard Shaw
and
"Intense love does not measure. It just gives." -Mother Teresa

Yoga Addiction

2010-10-22T13:59:00.004-04:00

Do you ever feel the need to practice hamstring stretches in the office? Work on your pranayam in the school's car circle? Perfect tree pose while washing dishes (my personal favorite)? You will enjoy this fun posting on a local Tampa yoga blog: Top 10 Signs You Are Addicted to Yoga.

THAT Does Yoga, Too?

2010-10-21T19:38:00.003-04:00

Yes, even your tongue is an important part of a yoga practice!

Your tongue works as a "switch" between the gross and subtle body, between the peripheral and central energy systems. It can direct the movement of body parts just by using pranic force. The tongue influences other body movements without heavy muscular activity by triggering different elements in the body (ie: earth, water, wind, etc).

In yoga, there are four distinct parts locate don the hard and soft palates where different energies can be brought under control simply by placement of the tip of the tongue:

1. During asana (physical postures) practice, your tongue should be against the palate behind the root of the upper teeth without touching them. This movement influences the body's wind element and makes breath deeper and body movements smoother and lighter.

2. If you place the tip of your tongue against the center of the roof of your mouth, you increase heat in the body by activating the seat of fire in the mouth.

3. If your mouth is dry, roll your tongue back farther to place the tip at the edge of the soft palate. This is the seat of water in the mouth. This placement also increases energy.

4. Finally, scattered energy can be re-centered by trying to touch the tip of the tongue to the tip of the uvula (that hangy thing in your throat) while imagining the uvula reaching toward the tongue. This movement triggers the seat of the earth element in your mouth, which activates the seat of the earth element in the body...your mula bandha (the energy lock in the perineal area). Try it - you'll feel a lifting down in the pelvic region when you try to bring tongue and uvula together!

10-11 Moon Poses and 10-13 Neck and Shoulders

2010-10-17T20:51:00.004-04:00

I had a request for neck and shoulder stretches, so I took some poses from a wonderful book: Healing Yoga for Neck and Shoulder Pain by Carol Krucoff.

The quote for tonight: "For a long time it had seemed to me that life was about to begin - real life. But there was always some obstacle in the way, something to be got through first, some unfinished business, time still to be served, a debt to be paid. Then life would begin. At last it dawned on me that theses obstacles were my life. -James Patterson

Yoga celebrates the union between two disparate identities, and tonight we played with our Moon side, trying poses in unconventional ways and exploring an adapted Moon Salutation. A quick Google search of Moon Salutations will provide a plethora of examples to choose from to develop your own personal version.

Tonight's quote: "Think, if you will, of your life as an art gallery and of the events in it as paintings that you have made. A week ago, or a year ago, or just yesterday you began a picture and today it turns up in the gallery that is your life. You stop to look at it. Is it beautiful...or is it ugly? Whatever it is, see it as a painting in the gallery of your life, and consider that spirit in which you paint today determines how nice your gallery looks tomorrow." -Brian Browne Walker

10-6-10 Pelvic Prana and Mula Bandha

2010-10-10T20:23:00.005-04:00

Energizing the lower body tonight. One of my favorite "tricks" to find movement in places we thought were immobile (whether by design or by misuse) is to squeeze a block between your thighs in different poses, moving it forward and back with just the rotation of the femurs. Tonight we tried it in Table, Cat/Cow, Mountain, Forward Fold, and Downward Dog. Give it a try and see what release you can find.

We also reviewed Mula Bandha - the energy lock in the low pelvic area. To find the correct muscle, imagine that you are stopping the flow of urine - or kegel exercises. You engage the pelvic floor (the space between the pubic bone and tailbone. At first, it feels like you are contracting the muscles around the anus and genitals, but you really want to isolate and lift the perineum. That lifting up of the muscle "locks" the energy in the body so you can use it in your poses. It provides instant stability and strength. The area where mula bandha is located in the root chakra. In the Kundalini yoga tradition, it is where the potent energy lies dormant until awakened by yoga practice.Other common bandhas we often talk about in our practice include hasta bandha (hand lock), pada bandha (foot lock), jhalandara bandha (throat lock - like in bridge pose), and uddiyana bandha (abdominal lock - like in boat). When you activate your throat, abdominal and root locks it is called Maha Bandha (the great lock).

Quote from practice: "Never let anyone come to you without coming away better and happier"
-Mother Teresa

Your Thoughts, Please...

2010-10-07T18:49:00.003-04:00

This article is stirring up all kinds of conversation in the yoga community. What do you think? Are you able to incorporate your yoga practice into your religious beliefs? Is yoga an impediment to your beliefs, or does it help you connect to your faith? I'd love your thoughts!
Click here for the article.

Schedule Reminder

2010-09-30T09:38:00.002-04:00

I bet I'm not the only one forgetting my new schedule at the Yoga4All, so here it is again:
Mondays 5:30-6:45 / Wednesdays 7:00-8:15

The class level remains the same, but it has a new title: "Hatha Yoga Blend - Beginner's 2".
Check out the entire schedule at www.yoga4all.com.

Also, I am subbing in Indian Shores this week. You can find me on Thursday at 9:00 at the Indian Shores Community Center (on Gulf Blvd. next door to Salt Rock Grill). It's only $6, so I hope to see you there!

Let Yoga Be a Journey

2010-09-29T11:54:00.003-04:00

This was written by Melissa Gerson (my sister!), a yoga instructor in Parker, Colorado:

A lot of yoga participants are looking to achieve the perfect yoga pose according to someone else's standards. Well, here's the thing...The perfect pose is different for each person. Everyone's body is unique, everyone responds differently to a pose, and no one's pose will ever match someone else's. You can push it, to try and force your body into a certain look. And your body might match the "picture perfect pose" perfectly, but that doesn't mean you've perfected the pose. (Say that 10 times fast!) And it's not just the physical aspect. There's a mental portion to every pose as well. It's more important to know what is the purpose of the pose. Why am I doing this? What's the point? If you don't know, ask. Otherwise, you might end up hurting yourself just trying to make the pose look "right". Maybe, technically, your arms should be at 90*. Well, what if your arms don't go to 90*? What if they are at 88*? Or 72* Does that mean the pose is wrong? How about instead, think about the reason why your arms should try to be at 90*. Is it for an arm stretch, a shoulder stretch, a strengthening move, or all three? Then can you find a position that is moving towards 90*, that includes the purpose of the pose? And as long as you feel the stretch/strength happening, should it really matter if your arms are at 90*? Nope. Not at all. What if you're extra-stretchy? Should you stop at 90*? Again, what's the purpose? If it's stretching, no. If it's strengthening, then probably yes.

However, this means that you, as the yoga participant, have a lot of responsibility. If yoga poses were all about the look, I could simply come around and move you into the correct pose, hoping not to hurt you while I do that (and a lot of instructors do just this, but that's their perspective, and good for them). But you're not a puppet, so cut the strings! It's more important that you take your awareness inside, find the purpose of the pose and move your body accordingly. Yes, I'll still make a few mild adjustments, but mostly for safety or to direct your awareness. But your pose is up to you. Maybe, for whatever reason, today your body is extra tight and you don't want to push it. Then take your awareness inward and find your pose. And I won't come around and force you into something you're not ready for. Your body will achieve all of the poses, when it's ready. Forcing a pose will only slow you down. In yoga, pain is not gain, it's simply pain...which makes your body tighter, adds stress, and makes you not want to come back to class, which makes you tighter still, which makes you grumpy, which makes others grumpy, and isn't the world grumpy enough already? So let's make the world a happier place just by listening to our bodies, honoring its' requests, and being nice to ourselves. See how yoga solves the world's problems? :)

Okay, back to the rant and my last point...Don't get frustrated! These poses were created by yogis who have been practicing 10-12 hours a day since childhood in 100*+ temperatures. It's their job, their lifestyle, and in come cases, their religion. I'm grateful that these yogis exist/existed, I am humbled by their dedication and I honor their teachings and guidance which offer amazing direction for our practice. But that's exactly what their teachings are - a direction, not a goal. A goal means that if we don't achieve it, we've failed. The only way to fail in yoga is to give up, to quit trying. Did you really enjoy your first yoga class? Probably not. But you tried again. And now look where you are! Yoga is a journey. Remember that most of us didn't start yoga until much later in life and only because we could feel how stiff we were becoming. So should we be ashamed that we can't touch our toes? No way. We're trying, we're slowly loosening up and that's all that matters. Does it mean we're not healthy if we can't wrap our leg around our neck? Nope. Healthy means our body is strong enough to support our lifestyle - that's it. And I don't really need my leg around my neck, so I'll be happy to settle for less back pain and a stronger core. If I get more physically from my yoga practice, then it's a bonus but not a necessity.

Please note that all of the above is just my opinion. Believe me, a lot of people will disagree. And I've tried to stick with only the physical aspect of yoga. Believe me again, you do not want to get me started on the mental/spiritual side unless you are looking for a long, boring summer read. I wanted to write this mainly because I keep hearing people say, "I can't do yoga, I'm not flexible enough", which makes me a little crazy. That would be like saying, "I'm not sending my daughter to school because she can't read". We've all seen the covers of yoga magazines, with the beautiful woman smiling while in some crazy pose with perfect hair and make-up. In reality, who actually looks like that when practicing? I don't like the image this gives yoga. We work hard and we sweat. None of us are flexible unless we stretch. I had a teacher say once that it's good to be tight because then you don't have to move as much. Look at the guy int he picture above. Imagine how far he has to go to get a deep, satisfying twist. I applaud his abilities, but that's a lot of work! I think I'll stick with my not-so-perfect poses and choose to feel great about myself no matter how far over I can or can't bend. Because I'm trying. And that's perfect. Now go have a great day!

9-20 Yoga for a Good Mood, 9-22 Thighs

2010-09-26T20:11:00.003-04:00

As we settled into practice Wednesday evening, I reminded us to set this intention: "I am attempting something difficult and unfamiliar, and I appreciate myself for trying." Thank your body for agreeing to be you again each day.

On that note, we worked into our thighs in this practice. Lots of strengthening, and of course, lengthening.

Quote: "Differences are not intended to separate, to alienate. We are different precisely in order to realize our need of one another." - Desmond Tutu

This series was inspired by an article in the new Whole Living magazine (www.wholeliving.com). The practice was a few of the many, many poses that have a direct effect on our emotions. For example, twists (like fish twist - Mariachiasana) relax the back, shoulder, and abdomen (the places we store tension), and improve digestion (getting nourishment throughout the body). Inversions (like downward dog - Adho Mukha Svanasana and forward fold - Uttanasana) increase blood to your brain and energize your body. And some of the most important mood enhancing poses are back bends (camel - Ustrasana, locust - Salambhasana). Chest openers allow more room for breath and prana, more space around the spinal cord, and allow more energy for clearer thinking. And finally, pranayama (breathing practice), increases the intake of fresh oxygen, increases your energy, detoxes through the exhale, and promotes a clarity of the mind.

Abraham Lincoln provided the quote for tonight: "Whatever you are - be a good one."

Drum Roll, Please...

2010-09-26T06:46:00.008-04:00

Big changes are afoot in the studio on Wednesday nights!

My Wednesday beginner class will begin at 7:00, an hour later. This time change will give us the opportunity to use the larger "wood room" to ease any crowding. Mondays will remain 5:30-6:45, and Wednesdays will now be 7-8:15.

I know that this will be an issue for some students, but I hope you will be able to continue to attend your practice with me. If you have any comments, concerns, suggestions, etc., drop me a line at ajames05@tampabay.rr.com. To contact the studio owner, Marty, call 727-392-9642 or check her website at www.yoga4all.com.

I truly feel blessed to lead your practice each evening, and I look forward to working with you through the schedule changes. Thank you for your patience, support, and positive energy!

9-13-10 Sciatic Nerve and 9-15-10 Chataranga

2010-09-19T20:09:00.005-04:00

I can hear the groans when we transition from forward fold (Uttanasana) into plank as we move through the Sun Salutation series. I believe it is because students just know that I'll say, "Keeping your elbows in, lower down chest first and bottom last. Then pull through to cobra." Not an easy move. So, I tried to break this bit down and practice that forward motion (8 points touching and plank to cobra). Remember to imagine you are rolling a peanut or a marble with your nose as you stay low and get long. Try not to get frustrated - as your strength and flexibility grow, it will become easier and graceful. Promise.

Quote: "We make a living by what we get. We make a life by what we give." - Winston Churchill

This was not the first time we worked around the sciatic area (see the post from March 23) - and it certainly won't be the last! Who doesn't have problems with their hips and low back occasionally? We tend to sit too much, wear shoes that are too pointy or high, and abuse our bodies with overuse all at once (I'm thinking of the yard work this weekend...). So send some love to your low back and buns - they work hard for you!

Quote from practice by John Lennon (and another absolute favorite): "Time you enjoy wasting was not wasted."

Breathe Easy!

2010-09-16T21:05:00.000-04:00

"The mind is the king of the senses. And the breath is the king of the mind."

Without awareness of our breath during yoga practice, we are simply stretching or doing aerobic exercises. However, when we add conscious breathing, we are moving deeper into the tradition of yoga and all of the benefits it provides.
Prana is our life force, our energy, and it rides into our body on our breath. Prana is like the electricity in an appliance. Turn off the electricity, and the appliance turns off. It is that simple: no prana = no life.
Lucky for us, breathing is one of our first responses to entering the world. So, we should know how to breathe, right? Unfortunately, along the way, our lives interrupt our breathing. We no longer use our full lung capacity and therefore lose out on the benefits of a full "dose" of prana. Yoga's pranayam practice is a wonderful way to reintroduce ourselves to our breath.
Respiration is the only body system immediately under our conscious control (you can't change your heartbeat or redirect your digestion). Because we have this control, our breath is our doorway into the body.
In yoga, it is believed that different stages of our life have different needs:
Sunrise (0-25): Asana (movement, poses)
Mid-day (26-75): Pranayam (breath work)
Sunset (76 +): Meditation
You can see that pranayam practice is critical during most of our lives, yet we often focus externally, worrying more about outward appearance while leaving our breath health out of the picture.
When you decide to focus on your breath, there are six principles to explore:
1. Control directional flow (movement of awareness) - this is when we begin to notice the breath and consciously decide to breathe through our nose, for example, or a particular nostril.
2. Threshold (speed of breath) - we average 15 to 20 breaths a minute. That is a lot! Once we begin breathing with awareness, we can control the speed of our breath. Taking longer breaths and fewer breaths per minute can change your life.
3. Ratio - There are four parts of your breathing cycle: inhale, hold at top, exhale, hold at bottom. Different ratios have different effects on your body.
4. Technique - Different "types" of breath have different effects on your body. For example, some pranayam practices control temperature, some control relaxation effect, etc.
5. Place of Mind - Just being aware of your breath will change it.
6. Relationship of Asana, Pranayam, and Meditation - No one part of the yoga tradition works without the others.

For more information, a wonderful resource is "Yoga of Breath" by Richard Rosen. This book combines science, philosophy, and practical applications to truly explore your breath, and thereby your life. Also, a quick search on http://www.youtube.com/ using "pranayama breathing techniques" provides a huge number of hits - just watch with caution, as some practices can be quite powerful. I really enjoyed BKS Iyengar's 2 minute video of just one breath: www.youtube.com/watch?v=fcPjvp4La8A He exhales for over 20 seconds!!

9-9-10 Forward Fold: Uttanasana

2010-09-12T19:40:00.000-04:00

Has it really been 9 days since I posted? I apologize and promise to get it together now that school has started. I should be back on a schedule soon... Wednesday evening we worked on Forward Fold (Uttanasana). In the above illustration, note that the back of the legs (from glutes through heels) is stretching. Likewise, the fronts of the thighs are contracting, allowing the hamstrings to relax. Easier said than done, right? But, trust me when I tell you that forward fold is a great antidote to stress, as it calms the brain and relieves minor depression. According to Yoga Journal, Uttanasana stimulates the liver and kidneys, and obviously stretches the hamstrings, calves, hips. The pose strengthens the thighs and knees, improves digestions, helps relieve the symptoms of menopause, and reduces fatigue and anxiety. Folds are even known to relieve headaches, insomnia, asthma, high blood pressure, infertility, osteoporosis, and sinusitis. WOW!

I hope the practice left you feeling calm, yet energized!

I still have one week left teaching on Indian Shores (Community Ctr, next to Salt Rock on Gulf Blvd) at 9 on Tuesday and Thursday mornings. It's only $6 - hope to see you there!

Nadi Sodhana - Alternate Nostril Breath

2010-08-31T17:09:00.000-04:00

I am planning on starting practice on Wednesday (9/1) with at least one round of Nadi Sodhana. Here is a wonderful explanation (including video!) of Alternate Nostril Breath - it's benefits, challenges, and techniques. Enjoy and I'll see you tomorrow at 6:00.

www.yogaflavoredlife.com/pranayama/alternate-nostril-breath.html

Release the Seeds Within

2010-08-28T15:16:00.000-04:00

This essay is from Diana Reed, a yoga instructor in Hernando county. It was printed in the St. Petersburg Times this morning (8-28-10), and it struck a chord with me. See what you think:

"Have you had an apple lately? Do you notice that the minute you bite into that red or green crunchy fruit, the flesh begins to change?

What was once pure, untouched and untainted begins to stain and brown, reacting to the air around it. The tender seeds within the apple are now exposed, assaulted by the atmosphere.

The apple has been invaded.

And yet, when its seeds are left on the ground, when they are tossed to the side, they find new ground. They take new root, sinking deep into the soil then pushing toward the light, sipping sweet water. To grow again.

We are apples. Many times throughout our lives our coverings are ruptured. We bruise and brown, taint and sour.

Where we once thought we were free of emotional turmoil or strife, we find a new bite into our psyches, a new rupture to our hearts or a new stain on our souls. Like the apples' flesh, we react to the world around us.

We notice the change in the air, the raised voice, the unfriendly gesture, the lie revealed.

We discolor again and again. We may look for untouched pars of ourselves but there is always something around the corner that we didn't expect. Something we didn't see coming, an eating away, an eroding.

But what if we were more like the seeds? What if when we are tossed aside, we find new soil? What if we rooted in, drew down, then up...and grew?

Learning to see our core reveals the depth of what makes us who we are and teaches us that no matter how many times the flesh is ripped, the see remains unchanged.

The see within knows what it needs to carry on. It searches for fertile soil, or even digs into rocky ground. It drives its new fragile roots into the earth and points its young sapling toward the heavens. It drinks the clean water life provides, wraps itself in viable sunlight and rises...rises...rises.

Have you had an apple lately?"

8-23-10 Chest Expansion

2010-08-28T09:36:00.000-04:00

Let's give our bodies the chance to take full breaths of air! To stop slouching! To digest our food properly! All we are saying is (sing along if you know it...) is give chest expansion a chance!

Remember to lift from the sternum, not bend at the waist - we are trying to move the entire spine equally, not make our already bendy low back more bendy.

Quote from the Dalai Lama: "There's no shop that sells kindness. You must build it within."

8-16 Legs and 8-18 Shoulders

2010-08-23T14:48:00.001-04:00

Shoulders were the focus of practice Wednesday night. Be mindful - shoulders are delicate, so do not push them to "pain". Sensation and heat are fine, but not wincing or grimacing.

We also tried a guided meditation as we settled into savasana. It was from the book, "Meditations for Transformation". I received positive feedback after class, so I'll try to include these more often (once every couple of weeks? Let me know what YOU want!)

Quote: "Passion and tolerance are not a sign of weakness, but a sign of strength." -the Dalai Lama

We powered up the legs on Monday (and great turn-out, by the way! Thank you so much for coming to practice!).

One of my favorite quotes closed practice: "Unhappiness begins when you let others define success for you."

Where To Find Me...

2010-08-20T14:51:00.000-04:00

The lovely and talented Anna will be subbing for me on Wednesday the 23rd at the studio. It is my son's back-to-school night, and I can't miss it!

If you are able to make daytime classes, I will be teaching at Indian Shores Community Center (next door to Salt Rock Grill on Gulf Blvd) on Tuesdays and Thursdays from 9-10:15 on 8/31 through 9/16. It is only $6, and you do not have to have a rec card - just show up! Hope to see you there!

8-9-10: Psoas Awareness and 8-11-10 Pigeon

2010-08-15T16:18:00.001-04:00

Psoas work tonight! Wait...what kind of work? Is that appropriate language to use on a family-friendly yoga blog? Yes. Yes it is.

The psoas is a little appreciated muscle that you only hear of in two situations: yoga and the doctor (or chiropractor, or massage therapist). The psoas ("so-as") is like a bridge linking the trunk to the legs. It is vital for alignment, joint rotation, and range of motion. It is also responsible for unconscious physical tension, such as in the flight-or-fight response. So, if your psoas is chronically tight (like you are curling into a fetal position), your body thinks you are in danger which releases chemicals from the adrenal glands, exhausting the immune system.

Because it is buried so deeply in our bodies, it is not as familiar as our biceps or calves. But in yoga we work to release the psoas in back bends and outward rotation poses (such as warrior 2 and triangle).

Click on "Bandha Yoga Anatomy" on my Favorite Links on the right. When you get to their homepage, click on "Scientific Keys" and then "Awakening the Psoas" to find some fabulous information.

Quote for tonight from Horace Greeley: "Fame is a vapor; popularity an accident; riches take wing; only 1 thing endures, and that is character."

Our pigeons came home to roost in class tonight (and thanks for the wonderful turnout! I love yoga parties!). Pigeon is all about our hip rotators (the buttocks area of the front leg) and our hip flexors (along the front of the straight leg's thigh and pelvis. Plus it is internal rotation of the back leg and external rotation of the front. No wonder it is such a challenging - and rewarding - pose!

We all love to work on hip openers for one main reason - we all have tight hips. Why? First, too much sitting, which means no rotation, no flexion, and no extension. Second, the most popular exercises and sports require hip strength, but not hip flexibility (tennis, golf, walking, swimming, etc). And third, stress accumulates in the hip area (and that is a life-long build-up).

When working with your hips, remember that you may taste bitterness before getting to the pose's sweet spot. Be gentle. Be mindful. Be consistent.

Quote from practice: To know others is wisdom; to know yourself is enlightenment. To master others requires force; to master yourself takes true strength." -Lao Tzu

8-2 Glutes and 8-4 Low Back

2010-08-08T21:34:00.001-04:00

I wanted to give our low backs some relief tonight, so the poses and flows were chosen to stretch and strengthen the back muscles, as well as the abdominals and other supporting muscles. Triangle, Revolved Triangle, and Half Moon were all done along the wall to aid in alignment.

Quote: Unless you try something beyond which you have already mastered, you will never grow.

Monday evening's class was all about our glutes. These muscles are of vital importance to our posture and back comfort. The practice explored some strength building as well as hip openers (especially frog and firelog).

Quote from practice: "Happiness is not something ready made. It comes from your own actions." -The Dalai Lama

YUMMY!

2010-08-07T20:27:00.001-04:00

I just got back from eating at Beirut Cafe - a new Lebanese restaurant in Seminole. It was so delicious! Everything is homemade and beautifully done. We had the sampler platter with hummus, baba ganoush, tabbouleh (best I have ever had - lots of tomatoes), and labneh (pictured above) along with a few other things. Then, of course, we had dessert which included pistachio baklava with rose water.

A lovely couple runs the cafe - taking turns in the kitchen and at the register. The owner said they are always adding items to the menu, and many dishes are vegetarian. I hope you can find time to try it out - you can get it all to go, too.

Beirut Cafe is at 5281 Park Street (just north of Kohl's). YUMMY!

Yoga 4 All coupon

2010-08-05T09:34:00.000-04:00

Did anyone find the Yoga4All coupon in the August newsletter?

You can buy a 10 class pass for only $90 (that's $10 off)! The newsletter went out on July 31st and the coupon expires on the 15th. So, check your old email, scroll to the bottom of the newsletter, and visit me at the studio!

Salutation Nation

2010-08-01T22:04:00.000-04:00

On Saturday, August 7th, the

Tampa Bay yoga community will participate in Salutation Nation, a nation-wide free yoga class. The local event is 9 am at the Tampa Museum of Art (you are asked to arrive early for registration). All levels are welcome and FREE! It will be led by a Lululemon Athletica ambassador (Annie Okerlin). For more information, do a Google or Facebook search for "Salutation Nation".

I think it sounds like a great way to spend a Saturday morning!

7-26 Warrior 1 and 7-28 From the Center

2010-08-01T21:47:00.000-04:00

I like to think of my body as having two distinct entities when I practice yoga, and my intent is to find the union between the two parts. In this practice, I wanted to imagine our "hara" center as the dividing line - the lower body grounding and rooting strength while the upper body flows and grows with grace. I hope you found this series well-rounded and useful.

Class quote: "Yoga is not about touching your toes; it is about what you learn on the way down."

Warrior 1 (Virabhadrasana 1) was the focus of practice Monday night. The first Warrior pose is often more difficult than Warrior 2 since it has a strong twist of the torso to keep your headlights (hip pointers) facing forward. There are so many bits and pieces to this pose. The following list of "to-do's" in Warrior 1 is from the book, Cool Yoga Tricks by Miriam Austin:

*Stand with your feet four feet apart, aligned with each other and facing forward.

*Lift your arms to shoulder height, palms up.

*Bring your arms overhead, shoulder distance apart, palms facing each other.

*Turn your right leg out ninety degrees an dyour left foot to the right by forty-five to sixty degrees. Turn your torso to the right.

*Find the four corners of each foot.

*Lift your quadriceps (thighs), rotating your right thigh outward and your left thigh inward.

*Align your front hip bones by bringing the left hipbone forward an dthe right hipbone back.

*Move your tailbone downward while lifting your ab muscles.

*Extend your spine upward.

*Expand your chest, lifting the sternum.

*Stretch your arms upward, but not your shoulders. Release your neck, throat, and face.

*Bend your forward knee toward a right angle.

*Look either straight ahead or gently toward the ceiling.

*Keep lifting your ab muscles.

*Stretch the back leg, pressing the back foot into the floor.

*Hold the posture as long as you like. Repeat on other side.

And people say yoga is easy!! Just because we make it look graceful and effortless doesn't mean it is a static practice!

I loved the quote for tonight - words for us all to take to heart: "Allow yourself to become a bigger container to hold all of life."

Sweetwater Organic Farm

2010-07-30T19:02:00.000-04:00

I know I've posted about this Community Supported Agriculture farm in the past, but it is worth noting that they have less than 100 shares left - and less than 100 days to sell them. Put simply, you buy a "share" of the Sweetwater Organic Farm at the beginning of the season (in other words, now) and then starting in late September or early October, you pick up your "share" at the farm each week through April/May, depending on the crops.

The shares are quite plentiful, and you never know what you will get: collards, kale, mustard, bok choi (and other choys), lots of lettuces (romaine, butter, deer tongue, red romaine, red oak), arugula, herbs, squashes, cucumbers, peppers, tomatoes, carrots, potatoes, green beans, cauliflower, broccoli, celery, daikon, radishes, sunflowers, and other surprises. My family (of 4) and my in-laws (2) split one share each week and have more than enough - plus some to spread to family and friends.

On Sundays (one of the pick-up days), Sweetwater has a farmer's market that is more like a trip back in time to Woodstock - folk singers (scheduled and open-mic), tie-dye, candles, organic produce and smoothies, arts, crafts, apparel, fresh goat milk and cheese, local eggs (duck, too!). And you are encouraged to volunteer - in fact, you can earn money off of your share price for each hour you work. My kids and I have been going for 4 years now, and miss it terribly in the summer. The kids even say, "I miss real lettuce" when I open a bag for dinner.

I encourage you to check out the website www.sweetwater-organic.org and sign up - it's very reasonable for organic, local produce, especially when you split a full share!

7-19 Upper Body and 7-21 Warrior 2

2010-07-25T20:16:00.000-04:00

This is one of my favorite practices -the wall is a wonderful tool to use in exploring our poses further. It gives you that stability and alignment that allows your body to just open and relax. Warrior 2 (Virabhadrasana 2) is all about external rotation of the thighs, creating a more open hip and pelvic area. It is also about lengthening through the upper body as the arms pull away from the mid-line. Though it looks like a straightforward posture, it is actually quite "busy".

Quote: "Being present is not difficult. Remember to be present is."

Because we have been spending so much time with our legs and hips, I wanted to use our upper bodies a bit more for this practice. So, I chose these postures to emphasize our use of our back body (rhoboids, trapezius), chest (pectoralis), arms, and shoulders. Remember that in all poses, however, be conscious of your core - for example, the forearm planks in this class seem like a lot of shoulder work. However, the more your core is contributing, the more ease you will find in the pose.

"A river requires strong banks as well as flowing water. Find harmony between the steady and firm and the soft and yielding."