Earth Day & Acceptance

To celebrate Earth Day, I planned to teach a yoga class in the park to the music of the Beatles. It was sunny and warm all week, and I was sure that it was going to be perfect!

Of course, when Earth Day actually rolled around so did the rain clouds. So we couldn't have the class at the park, it had to be moved to the studio. At first, I was really bummed. My perfect class was rained out! It was going to be so wonderful in the park, and now we're stuck inside!

Well, it turns out that even though I didn't get to have the class in the park that I was so fixated on, it was still a great class. We still got to listen to the sweet sounds of the Beatles! There were some new students, longtime students, and friends. The small space was teeming with such beautiful energy that I had to stop myself for a moment and think, "How could I have thought this wasn't enough?"

Yoga is more than just the physical; it's a set of guidelines to living a happy, peaceful life. And in yoga, as in life, there are sometimes obstacles. One of the Niyamas is Samtosha- contentment. In the physical practice of asanas, samtosha means to keep yourself from pushing too hard, and being content with where you are and what you have already attained. Acceptance can be tough, and it certainly takes time to not only accept what is presented to you, but also be content with it. But learning to be content with where your practice is on a given day is essential in attaining mental peace. Finding samtosha (even when your plans are rained on!) in the difficult times will help you lead a peaceful and fulfilling life.

Breathe. Smile. Let it go.

Rebecca

The Chakra Series: Part 3

Today, I'm going to continue the Chakra Series with the third chakra- the Solar Plexus Chakra, Manipura.  To read more about the chakras, read Part 1 and Part 2.

The Solar Plexus Chakra is associated with the color yellow. Manipura is a Sanskrit term that means "lustrous gem." It is pictured as a lotus flower with ten petals, surrounded with the Hindu symbols of fire.

The Solar Plexus Chakra is located in the upper abdomen, between the navel and the sternum.

Manipura is emotionally associated with self-esteem, self-confidence, self-respect, and personal power. Physically, it is associated with the pancreas. Someone with an imbalance in their Solar Plexus Chakra might experience diabetes, ulcers, or digestive problems. An imbalance might also bring about emotional disfunction in the form of anger, controlling or judgmental behavior, or a workaholic; it might also cause insecurity and fear of being alone.

This chakra develops between ages 14-21, the teenage years when we try to develop our unique sense of Self. Having strong self-esteem allows us to develop an individual identity that is separate from our group identity. Learning how to celebrate your own uniqueness while celebrating our connection to others is a balancing act that can be difficult and turbulent until you find the right balance- that's why the development of Manipura is associated with the turmoil of development that comes with the teenage years.

Some great yoga poses to help balance the Solar Plexus Chakra are the Warrior poses (1, 2, and 3), using core strength to fan the flames of your inner fire!

Virabhadrasana I (Warrior 1)

Virabhadrasana II (Warrior 2)

Virabhadrasana III (Warrior 3)

Affirmations:

I accept and value the unique attributes that make me who I am.

I am my own person. I accept my personal power. 

I am strong, and deserve to be treated with respect.

You have the strength, confidence, and power to accomplish anything.

Happy Saturday, yogis!

Rebecca

Bells

"Ring the bells that can still ring.

Forget your perfect offering.

There is a crack in everything

That's how the light gets in."

 -Leonard Cohen

I read this poem to a class as they were coming out of Savasana yesterday, and after class a few students told me how much they enjoyed it. Just wanted to share this beautiful poem with you!

Namaste,

Rebecca

Yoga Warriors Training

This past weekend was a particularly exciting one for me! I spent the weekend participating in a yoga certification program- Yoga Warriors.

The Yoga Warriors program was designed specifically to benefit soldiers and veterans experiencing combat- related stress and PTSD. Yoga Warriors International was founded in 2005 by Lucy Cimini of Central Mass Yoga and Wellness Center in West Boyleston, MA. Her goal is to train yoga instructors and health professionals to help heal veterans through yoga.

The weekend flew by! I was a part of a small class with 6 other individuals, which was wonderful because we all had a chance to learn from Lucy as well as from each other's experiences. One of my fellow classmates was a veteran who had served 26 years in the Army; one was a nurse who works at a Vet Center; one came from a military family. My husband returned his deployment to Afghanistan in January. Everyone had insightful knowledge to share. I felt a strong connection to the purpose of the program, and I was glad to be around like-minded individuals. The YW class format is definitely different than I'm used to, but it's been developed through feedback from veterans for several years, and the program was part of research study published in the American Journal of Occupational Therapy in January. I can't wait to start holding Yoga Warriors classes!

A new crop of Yoga Warriors teachers!

How To Cope With A Case Of "The Mondays"

3 Yoga Poses to Cure a Case of “The Mondays”

After a weekend off, Monday can be a tough day to face. A long day of work/meetings/school can leave you pooped, wondering how you'll make it through the rest of the week. Never fear, dear readers! Yoga is here to help! Here are 3 yoga poses to help you cope with a dreaded case of the Mondays.

1. Supported Shoulderstand- Salamba Sarvangasana

There's no better way to turn your day around than to literally turn yourself upside down! Inversions, in general (any pose where your feet are above your head) reverse the action of gravity in your body and can help quiet the chatter in your mind, give you a new perspective, and reduce anxiety and stress. 

To get into Shoulderstand, first place a folded blanket at the top of your mat. Lie on the blanket with your shoulders on the blanket, and your head resting on the floor. Bring your arms on the floor alongside your torso. (You can do Shoulderstand without the blanket, it's just there to provide support for the shoulders and the back of the neck)

Bend your knees, and begin to draw your knees into your chest while working your shoulder blades closer together underneath you. Bend your elbows, and bring your hands to your lower back, the elbows drawing in towards each other. 

Bring your hips directly over your shoulders, and begin to extend your legs straight up into the air while walking your hands farther up your back- towards your shoulders. 

Make sure that your chin stays directly in the center of your chest, stimulating the thyroid gland. An under-active thyroid is linked to depression, and stimulating the thyroid in this pose can help to ease (mild) depression. Salamba Sarvangasana also helps to soothe the nervous system, and promotes deep relaxation. 

Another way to get into Shoulderstand is by doing a few spinal rocks to work up some momentum and help you lift your hips and balance them over your shoulders. 

If Shoulderstand is not an accessible pose for you, Viparita Karani- Legs up the wall, or Energy Reversal Pose- is a great alternative.

2. Bound Angle/Butterfly Pose- Baddha Konasana

Bound Angle is a great way to gently stretch out your hips, relax the inner thighs, improve circulation, soothe menstrual discomfort, and lift your spirits. It also helps relieve anxiety and fatigue. Practicing Bound Angle is extremely beneficial in preventing prostate cancer, because this asana stimulates the prostate gland, along with the bladder and kidneys. It can also be practiced throughout a pregnancy, and is said to help ease childbirth.

To get into Baddha Konasana, sit down with your legs stretched out in front of you. Bend your knees, and pull your heels as close to your pelvis as is comfortable. Press the soles of your feet together, and let the knees gently fall open.

Lengthen your torso, sitting up tall with the pelvis in a neutral position. Stay here and breathe for as long as you like.

If you have tight hips or groins, you might want to sit on a folded blanket or even a block. If your knees are very high off the ground, you might want to put blankets or pillows underneath the outer thighs so that the muscles can relax more deeply.

3. Cobra- Bhujangasana

Cobra pose is a great way to strengthen the spine and increase its flexibility; to open the chest and lungs; and to stimulate the abdominal organs, aiding in digestion. It also helps to relieve symptoms of asthma. 

Spending some time in a backbend like Cobra can help alleviate stress and anxiety, and the heart-opening nature of the pose can elevate your mood.

To get into Cobra, begin by lying prone (face down) on your mat. Stretch your legs back, the tops of your feet on the mat. Bring your hands under your shoulders; fingers spread wide, elbows hugging close to your body. Press down through the tops of the feet and the pelvis. Keep your spine long, reaching out through the crown of your head.

Inhale, and begin to slowly straighten your arms, rising up and lifting the chest. Be mindful as you straighten your arms, and only straighten them as far as your back is comfortable. Lift your heart and breastbone, letting your shoulder blades drop down your back.

Hold for a few breaths, letting your lungs and chest expand fully, and then gently lower yourself back down when you are ready. 

Try spending at least 3 breaths in each asana, and see if you feel refreshed and ready to take on the rest of the week! 

Pranayama in Practice, 2

Pranayama (breath control) is one of the most important parts of a yoga practice. To read more about Pranayama, read part one here. Today, I'll tell you about a fantastic way to "buzz" your way into a blissful & relaxing Spring!

Brahmari, or Humming Bee Breath, is a great technique that activates the Parasympathetic Nervous System, dissolves tension, and tones the vocal cords. The vibration that is created with this breath are similar to the sound of OM in that it creates a "white noise" effect, allowing the buzzing of thoughts in the mind to rest. The sound of the vibrations is soothing, and the deep diaphragmatic breathing alleviates the fight or flight response in the body.

How to practice:

• Sit on the floor in Sukhasana (easy pose) or another comfortable seated position. Sit up straight, and relax the shoulders. Rest your hands on your thighs; palms can face up or down.
• With your eyes closed and your lips pressed together, inhale deeply through the nostrils.
• Exhale, humming the letter "M" in an even tone until the very end of your breath: making sure to exhale fully BUT not to force the breath and strain yourself.
• Inhale through the nostrils again, and repeat.
• Your breath may naturally lengthen as you continue practicing. Let the breath be calm and deep. Practice as many times as you like. 
• When you are ready to end your practice, let your breath return to its natural rhythm and spend a few moments breathing, sitting in stillness, noticing any changes to your body or mind.

Tips:

• If you ever feel dizzy, discontinue the practice immediately and breathe normally.
• To intensify the buzzing vibrations, try gently closing your ears with your fingers.

From one Buzzing Bee to another!

Rebecca

Yoga Pose of the Week

Plow Pose- Halasana


Plow Pose gives a deep stretch in the spine, and helps to relieve back pain. It also promotes good digestion, improves flexibility in the legs, stretches the shoulders, and stimulates the abdominal organs and thyroid. Because of the deep stretch that this pose provides to the back, it is especially beneficial to perform in the morning when you wake up in order to decompress any stiffness in the spine. It is also helpful in relieving mild stress and anxiety, and in calming the brain.

Here are a few fun facts about Plow Pose!


1. The name Halasana comes from the Sanskrit word "Hala" which means plow. The name comes from the shape of the pose, which resembles the shape of an old-fashioned plow.

It also is representative of the plow by which our spiritual Self is cleared and purified.

2. Plow Pose is helpful in treating insomnia; but it should not be practiced before bed. Plow calms the mind and the nerves, but it also relieves fatigue and can be stimulating and energizing. It is best to perform early in the day, so it can give your spinal nerves a nourishing release and give you a boost of energy to start your day. 

3. One of the most popular preparatory poses is Sarvangasana- Shoulderstand. If you don't start in Shoulderstand, you can begin lying supine (on your back) on your mat. With your arms at your sides, palms down, contact the abdomen and press down through the palms as you lift your legs, bringing your knees into your chest. Keep your chin tucked into the center of your chest to protect your neck. Move the shoulder blades underneath your body, and bend your elbows, bringing your hands to your low back. Walk the elbows in close together, and keep lifting the legs all the way over your head until your pelvis is stacked directly over your shoulders. 

4. To enhance this pose, (as long as your neck and back are comfortable and you don't feel overly strained)  bring your toes down toward the floor over your head and straighten your legs. You can keep your hands at your low back for support, or you can release your hands down to the mat. You can also draw your shoulder blades closer together and clasp your hands to get a deeper shoulder stretch. 

5. Proper use of props: a folded blanket under the shoulders can be a wonderful added support to take pressure off the neck.

6. Holistic uses of this pose include the treatment of allergies, asthma, the common cold, and digestive problems.

The Chakra Series: Part 2

In Part 1 of the Chakra Series, I focused on the Root Chakra, Muladahara. Today, I'll highlight the 2nd Chakra- the Sacral Chakra, Svadhisthana.

The Sacral Chakra is associated with the color orange. It develops between ages 8-14, and is related to our relationship with our sexuality. 

The Sanskrit name for the Sacral Chakra means "sweetness." It is, appropriately, associated with many of the sweeter parts of life- pleasure, sexuality, creativity, and change. 

Svadhisthana is located in the lower abdomen, below the navel. It is associated with the male and female reproductive organs, and is deeply connected to our ability to find pleasure in life's activities. 

Someone who has an imbalance in their Sacral Chakra might act in a sexually manipulative manner, or have a generally unhealthy relationship with their sexuality. They might also be overly sensitive, or overly hard on themselves. The physical impact of an imbalanced Sacral Chakra can be manifested in lower back pain, or bladder and prostate problems.

A yoga pose to help balance the Sacral Chakra is Supta Baddha Konasana; Reclining Bound Angle. Lie supine (on your back) and bend your knees, bringing the soles of your feet together and letting your knees fall open to the sides. Let yourself feel the openness of your body, and allow your hips and belly to soften and relax. 

Sacral Chakra affirmations: I am worthy of love and sexual fulfillment. I am comfortable with who I am. I honor my body, and I honor my sexuality.

YOU are perfect as you are; YOU are creative, and worthy of love and appreciation.

Namaste,

Rebecca  

Why Does Yoga Make People Cry?

Imagine this scenario: you're in the middle of a yoga class, enjoying your practice and feeling completely fine- when all of a sudden you find yourself crying, unable to hold back your tears. While you might feel embarrassed and alone, in reality, crying is something that is often a part of yoga.

Have you experienced this? If not, you may have noticed someone else sniffling or wiping away tears in a class.

So, why does yoga make you cry? What is it that triggers the tears?

First of all, you have to recognize that our minds and bodies are not separate. When you experience emotional or spiritual turmoil in your life, it imprints in your body, whether you realize it or not. Our bodies work hard to stifle and contain our emotions, acting like armor as we go about our days and shield us from the outside world. We don't want to feel vulnerable, sad, stressed- so we bury the emotions inside our bodies and push them deep inside the recesses of our minds. So, when you fully relax your body and release all of your muscles during a yoga practice, your body is able to release some of the emotions that it has been holding onto so tightly.

The "trigger" for the tears can vary greatly depending on the individual. Maybe it was something the teacher said. Maybe you really needed the emotional release. Sometimes people are moved to tears when achieving a deep sense of peace, or when they feel a rush of joy.

Part of what makes yoga so beautiful and transformative is that it allows for the complete union of mind, body, and spirit. Our practice allows us to recognize the darker parts of ourselves that we keep in the shadows: connect to them, observe them- and release what no longer serves our higher Self.

No matter what it is that prompts the tears; recognize that it is a healthy, natural release. Yoga means "union" in Sanskrit; and the practice of yoga truly creates union in mind, body, and spirit. It allows us to strip down our guard, and feel every emotion and physical sensation in its most natural, raw form.

If you find yourself shedding a few tears during your asana practice or during a savasana, don't be embarrassed! Give yourself permission to fully experience your feelings. Allow yourself to release what needs to be released. Let go of what no longer serves you.

Om, shanti, shanti, shanti
Peace, peace, peace.


Namaste,
Rebecca

Yoga Pose of the Week

Bakasana- Crow/ Crane Pose is an arm balance that requires upper body strength, flexibility in the hips, and balance. It is excellent for increasing physical and mental balance, improving concentration, bringing a deep sense of calm. The simplest of the arm balance to perform, it is exhilarating to master, and is a great way to foster confidence and self-esteem. Here are a few tips to help you find Bakasana.

1. Preparatory poses are key in mastering this challenging asana. To properly prepare your body to practice Bakasana, strengthen the upper body with Plank Pose and Adho Mukha Svanasana- Downward Facing Dog. Open the hips and hip flexors with High Lunge and Baddha Konasana, Bound Angle Pose.

2. To find proper alignment in Crow, first squat down in Malasana with the feet and knees wider than the hips. Bring your chest to the inside of your legs, and plant your hands firmly in the mat. The hands should be placed shoulder-width apart and slightly forward of the feet. Spread your weight evenly between the heels of the hands and the fingertips. Bend your elbows, and bring the shins to the back of the upper arms, close to your armpits. Roll up on to the balls of your feet, and lift one foot and then the other off the ground, bringing your heels close to the sitting bones as you lean forward.

3. Beginner tips: letting yourself "fly" in Crow requires strength, balance, and most of all- courage, to lift your feet up and risk falling on your face. Placing a blanket on your mat in front of you can help to ease your fears of a crash landing. If you find the balancing element of this asana challenging, you can steady yourself by placing a block in front of you to rest your head on. It can also be helpful to place blocks underneath your feet to give you a little lift and help you press your inner knees into your arms.

4. To enhance this pose, gaze at the floor in front of your hands, inhaling, and with the exhale slowly begin to straighten your arms, keeping the inner knees glued to the upper arms.

5. To release yourself from this asana, you can slowly lower yourself back into a squat or, for a greater challenge, shoot the heels straight back to spring into Chaturanga Dandasana, Four-Limbed Staff Pose.

Have fun "flying" in Crow!