8 Tips for Reducing Stress

While it is unlikely that you will ever completely eradicate stress from your life, here are a few tips to help lower your stress level and live a calmer life. Use any of these tips to help bring you to a calmer mindset in the face of a stressful situation.

1. Be honest
Be honest with yourself; about your expectations, about your limitations, and about your abilities. Know yourself; approach every situation with the full knowledge of the person you are and you won't find yourself stressing to fit into someone else's ideal. Be honest with others, and avoid the stress of lying and feeing guilty. Anxiety over getting caught in a lie is a completely avoidable source of stress, so always choose honesty.

2. Plan ahead
There's nothing worse than frantically trying to fit several days worth of work into one morning before you rush out the door. Wake up 15 minutes early so you have an extra moment with yourself to just breathe and think about the day ahead. Maybe that extra time will allow you to head out early and beat traffic; maybe you'll have time for a cup of tea. Planning ahead can also mean preparing for the unexpected- leaving an extra copy of your house key with a friend, or keeping your extra cash in a "rainy day" fund. That way, if you find yourself right in the middle of a potentially very stressful situation- a flat tire, locked out of your house- you can pat yourself on the back for having already planned for it.

3. Look for the positive
Find humor in a crappy situation. Laugh in the face of potential stress, and see how much better just the simple action of laughing makes you feel. When you feel overwhelmed by negativity piling up; pause, and think about as many positive things about your life that you can.

4. Do something nice for someone else
Buy flowers for someone you love, hold a door open, bring an extra bag of bagels into work with you to share with coworkers, smile at the people who pass by you. It's amazing how brightening another person's day can in turn brighten your own.

5. Eat healthy
The foods that you put in your body are reflected in your mood and emotions. Remember that eating healthy foods that fuel your body is a decision that you can think back on and be proud of, rather than being stressed and angry at yourself for giving in to fast food cravings. Don't fall victim to eating/diet trends- every body is different and needs different combinations of vitamins and nutrients. Pay attention to how foods make you feel, and only eat the foods that make you feel fantastic.

6. Stretch/move your body
If you're overwhelmed with stress, trying getting up and taking a walk around the block, or even take a lap around the office. People tend to hold onto a lot of stress in shoulders, hips, and jaw- so roll your shoulders around, stretch your neck by rolling your head side to side, stretch your legs. If you have time to go for a long walk, or bike ride, or to take a yoga class, great! If you don't have that much time, there's always some little movement you can find to let go of some physical tension. Move your body, and notice how much better it feels!

7. Smile
Sometimes something as simple as a smile can be just what you need to brighten your mood. Smiling is contagious, and it's a way to turn around a bad mood that costs you nothing.

8. Breathe
Take whatever time you have, whether its 30 seconds, 5 minutes, 10 minutes, or longer. Quiet your mind and focus on making your breath deep, steady, and even. Let go of your mental to-do lists, your worries, your fears, and just breathe. It's amazing how much more focused, creative, and relaxed just a few minutes of meditation can make you. Try it!

Peace to the body
Peace to the mind
Peace to the spirit.

Namaste, yogis!
Rebecca

Yoga & Nature

I'm beginning to really feel summer in the air. Spring rains have begun to make way for hazy heat & sunshine, and the city sidewalks and parks are starting to fill with people walking, biking, running, and playing.

Being outside has proven health benefits. A daily dose of sunshine can lead to increased energy levels, better sleep, stronger defense against autoimmune diseases, and a more optimistic outlook! Being barefoot outdoors is even better- it helps to strengthen the muscles and ligaments in your feet, awakens the central nervous system, improves posture, and literally grounds you. It's hard to be distracted when you're carefully choosing each step, feeling the grass tickling your toes, feeling each step connecting you with the Earth. 

So, spending some time outside might be just what the doctor ordered! And what better way to spend time in nature than with yoga? Yoga is about connecting with every element of the present moment; to let go of clamoring thoughts in the mind and pay attention to the breath; to the sensation of the wind on your skin; to deeply feel your connection to the universe. 

Practicing outdoor yoga also provides a greater challenge to disciplining the wandering mind. Outside, there are always smells, sounds, and distractions to keeping yourself focused on the practice. But it also allows you to open up and feel the depth of the experience. You can smile and laugh, brush the leaves off your mat, and let go of your expectations about what "should" be happening. You can hear the sounds of children playing, smell blooming flowers and fresh cut grass. Feeling heat on your skin from the warm sunshine, and feeling gratitude for a cooling breeze. Yoga is about developing an understanding of your role and place as an individual, a part of the universe that surrounds you.

This summer, take your practice outside! I am teaching 2 (FREE!) weekly classes at the park, Wednesdays at 5:30 and Saturdays at 11:30. I hope you'll join me!

The Chakra Series: Part 4

Continuing where I left off in my closer look at each of the Chakras- today, we're up to number 4: the Heart Chakra, Anahata. To read more about the Chakras, check out Part 1, Part 2, and Part 3.

Anahata means “unstruck”- meaning the sound that is made without any two things striking. It is associated with air, the element that is neither solid nor liquid in nature. The 4^th Chakra is related to forgiveness and compassion; developing unconditional love for others which leads to self-love and self-acceptance.

Anahata is associated with the color green. It is depicted by the image of a lotus flower with 12 petals; in the center, two intersecting triangles make up a 6-pointed star, representing the balance between the physical body and the spiritual body.

The Heart Chakra develops between ages 21-28, the time when most people begin the quest to balance love for others with love of self.  When we give too much of ourselves in a relationship, we forget to love ourselves, which can lead to intense jealousy and possessiveness. Loving relationships offer the potential to dig deep, stripping away layers of the “outer shell” that is presented to the world and really get in touch with our raw, exposed selves.  In order to be able to truly love others unconditionally, there must be a foundation of self-respect and self-love: love that includes knowledge and acceptance of our own dark sides as well as the strong qualities we present to the world.

Emotional dysfunctions associated with the Heart Chakra are; co-dependency, conditional love, fear of commitment and/or betrayal, and feeling unworthy of love.

Physical dysfunctions associated with Anahata are high blood pressure, shallow breathing, heart disease, and cancer. This Chakra is associated with the heart, chest, lungs, and circulation. 

One of the best ways to heal this Chakra is simply by cultivating loving relationships with ourselves and others. Love is a powerful tool, and a healer of many wounds. 

Two yoga poses associated with opening the Heart Chakra are Camel pose- Ustrasana and Fish pose- Matsyasana. Backbends such as these force us to let go of fear and literally open the chest & heart. The head dropping back lower than the heart creates a powerful sensation of "letting go." 

Camel, Ustrasana

Fish, Matsyasana

Happy heart opening, yogis!

Rebecca

Yoga Humor

Because sometimes, we all just need a laugh! Enjoy :)

http://artsmoothie.wordpress.com/tag/yoga-2/

http://jokesprank.com/blog/funny-videos/jai-baba-ramdev-visual-jokes.html

http://www.aliveinthefire.com/2012/02/have-laugh.html

http://imagehost.vendio.com/a/35032470/aview/yoga.jpg

Yoga Pose of the Week

Triangle pose- Trikonasana

In Sanskrit, "tri" means three and "kona" means corner.

How-to:

1. Step into a wide stance, about 3-4 feet wide. 
2. Turn your back foot out to the side- if your right foot is the back foot, point your toes to the right.
3. Stretch forward through your front hand, lengthening both sides of your waist; then let your hand drop down to rest on your leg/foot/mat- wherever it can comfortably reach without compromising the long extension of the torso. Raise the other arm overhead.
4. Peel your hips and chest open, stacking your shoulder blades with your arms in a straight line.
5. Keep your neck strong; don't let the head hang heavily. You can turn your head to look up at the top hand; or look straight in front of you; or gaze down at your foot- whatever feels best for your neck and shoulders.
6. Keep your breath smooth and steady; stay in your pose for 5 or 6 deep breaths and then lift yourself up, rooting your back heel down in the mat.  

Beginner Tips:

• Try practicing your Trikonasana with your back against a wall to get a feel for the openness of the pelvis and chest. 
• If you feel unstable, practice with your back heel braced against a wall. 
• If you are straining to reach farther down your leg, bring a block under your hand to lift yourself up enough to keep lengthening both sides of the waist equally.

Benefits:

• Used therapeutically for anxiety and infertility
• Helps relieve stress
• Improves digestion, and can help relieve constipation.
• Stimulates function of the abdominal organs
• Stretches the legs, knees, groin, chest, neck and spine.
• Strengthens the knees, abdominals & obliques, and back

Enjoy the sunshine today, yogis!

Rebecca

"Never, Ever Give Up"

This story is really amazing. Have a box of tissues handy when you watch this, it definitely brought tears to my eyes. If my teaching yoga can make half as much of a difference in just one person's life that was made in this man's life, I will count my efforts as a success.

Supermoon

This Saturday, May 5th, is the perigee Full Moon- meaning that the Moon will be at its closest point to the Earth this year. This Moon will be so large and bright in the sky that it is titled "Supermoon." The perigee Full Moon is also when the Moon, Earth, and Sun are in direct alignment.

So, what does this mean? New and Full Moons are the strongest points of the lunar cycle, when our energy is most effected. Full Moons have a huge impact on the tides of the ocean; and because the human body is made up of a majority of water, it is logical to assume that the strong pull of the Full Moon- and especially of the Supermoon- can have a significant effect on our bodies, emotions, and consciousness.

Around the time of Full Moons, people often complain of feeling confused, overwhelmed, sluggish, or just "off"- and if this has been the case for you, Saturday's Supermoon provides the perfect opportunity to refresh & replenish your energy, and gain greater clarity. The Full Moon is the time for personal transformation- decide the areas in your life that need adjusting, and let the bright, silvery light of the Moon cleanse and renew.

Solar energy is the energy of action, youth, heat, external forces, and the nervous system. Lunar energy is the energy of rest-recovery, cleansing, internal forces, grounding, emotions, cooling, and the digestive system. In traditional Hatha yoga, practitioners strive to find balance between the Sun, and solar energy- "ha"- and the Moon, and lunar energy- "tha". But often, in the interest of physical fitness, there is a much greater emphasis on solar energy; Surya Namaskar, Sun Salutations, or longer holds in asanas that create heat in the body. The Full Moon is the perfect time to remind yourself to slow down, to nurture your soul, and take gentle care of your body.

Solar energy has long been considered masculine in nature- lunar energy is considered feminine. That's why I thought that the evening of the Supermoon, filled with feminine lunar energy, would be the perfect time for a Girls Night Out. Celebrating the sacred feminine with a spirit-lifting, gentle, replenishing practice is a great way to refresh your energy- not just for this month, but for the whole year! There will be a chance after the yoga practice for socializing and enjoying wine, tea/coffee, and chocolate snacks- what better way to spend the night of the Supermoon?

Yoga in the East traditionally was men-only, but as yoga moved to the West, it shifted into a majority-female practice. Many claim that the practice of yoga has also shifted to become more fitness-based, rather than sticking to its deeper, meditation-based roots. Take advantage of the Supermoon's strong gravitational pull to get you back to YOUR roots.

Enjoy basking in the silvery glow of the Supermoon!

Rebecca

Rainy Day Musings

Today I stumbled across a story I shared with a yoga class awhile ago, and it really resonated with me.

There was a man who woke up one morning determined to paint his kitchen. So, he went to the store and got all the painting supplies he needed- paint, paintbrushes, drop cloth- and headed back home. He mixed the paint in the garage, and then carefully scooped up all of his supplies, a can of paint in each hand, drop cloth under his arm, paintbrushes and rollers stuffed in his pockets- but when he tried to get in the house, he found he was unable to open the door. How many times have you found yourself in that same situation? Too proud to ask for help or set down what he was carrying, the man struggled with the doorknob, trying in vain to get it open until he set himself off balance and ended up falling backwards, paint spilling, brushes flying every which way.

Often, the ego gets in our way and stops us from asking for help or from setting down what we are carrying. The "things we carry" is not always literal- emotional baggage and spiritual resistance can be the most difficult to let go of, but releasing them is the most vital to our mental well-being.

In life, the things we carry prevent us from crossing thresholds that we're struggling to enter. It doesn't have to be a struggle: all you have to do is let go. Set down what you carry; let go of what burdens you; ask for help from a friend- it is only when the fear, doubt, and anger that creates resistance inside you is released that you can move forward.

I find parallels in life and in yoga frequently, and this is no exception. You cannot find peace of mind with yoga if you stubbornly cling to expectations, ego, and negativity. It may be challenging at first, to allow yourself to be open and vulnerable- but that's the beauty of yoga. It's all practice. When a student has an image in their mind (or is comparing him/herself to others in class) of what their body should look like in any given pose, and stubbornly clings to that image, trying to force their body into a certain shape; that is not being respectful of the limits of their body, and sets them up for injury and defeat- the self-fulfilling prophecy. Instead, let go of your ego. Let go of your expectations. Let go of self-doubt, worry, fear, and stress, and let your body and your breath guide you into YOUR perfect expression of any given pose.

"When one door of happiness closes, another one opens; but often we look so long at the closed door that we do not see the one which has been opened for us."         -Helen Keller

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!

Pranayama in Practice, 1

Pranayama- breath control- is one of the 8 limbs of yoga, and it's an essential part of practicing yoga. There are several different breath control techniques, and today I'm going to focus on just one- Kapalabhati Pranayama, or "skull/forehead shining breath."

To practice Kapalabhati, take a deep breath and then exhale forcefully through the nostrils. Inhale again, and begin to contract your lower abdomen as you exhale in short, forceful bursts. The contractions of the belly help you push air out of your lungs. After 20-30 short exhales, take a passive inhale- just allowing the lungs to naturally inflate- and then begin the short, fast exhales again. Make sure that you keep your back and shoulders still as you practice this pranayama. Imagine that your exhale are cleansing your body, "brightening" the inner forehead.

Beginners can place their hands on their belly and (gently) push to help create the abdominal contractions and push the air out. Push down on the belly to help press air out of the lungs, and then release the hands to allow the lungs and belly to rebound. Start out a little slower as you get used to the pattern. Be careful to not let the contractions become uncomfortably forceful, and stop if you ever become dizzy. Another tip for beginners- be sure to practice with tissues nearby! This breath control practice is especially great in the spring, when the change in season and allergies cause a lot of congestion in many people; but clearing the nasal passages in this way can definitely create the need to blow your nose.

Kapalabhati is a wonderful technique to practice, and it has many benefits. It cleanses the lungs and the respiratory system, strengthens the abdominal muscles, and improves digestion. The blood is purified, and the body gets a rush of oxygen to its cells. It also cleanses and energizes the mind to prepare it for meditation.

Enjoy your Kapalabhati!

Namaste,

Rebecca

What Your Yoga Mat Color Says About YOU

What’s in a color? Your color preferences can say a lot about your personality- the colors you are drawn to can reflect your character traits as well as your emotional, mental, and physical conditions.

RED- Strong and passionate, yogis who choose a RED mat are vibrant and zealous. People who are action-oriented and determined to get all they can out of life often prefer the color red.

Your yoga pose: Virabhadrasana II, Warrior 2 to connect to your strength and heat up your life force energy

ORANGE- Orange-lovers are enthusiastic, mellow, and love a challenge. Orange is also the color of fearlessness and curiosity.

Your yoga pose: Urdhva Dhanurasana, Wheel, to challenge your practice and help you reach new heights!

YELLOW- A stimulating, cheerful color, yellow mat people are sunny, optimistic and logical. People with a preference for yellow enjoy freedom of action and thought.

Your yoga pose: Surya Namaskar, Sun Salutations to embrace your sunshine-y energy.

GREEN- The color of love, life, and abundance, yogis with green mats crave balance and harmony. Green is the color of growth and new beginnings, and people who prefer green are candid, honest, and lovers of learning.

Your yoga pose: Vrksasana, Tree pose, to establish a deep rooting connection with the earth while straightening your spine to let the body grow towards the sky.

BLUE- People who prefer the color blue tend to seek peace and tranquility. They are excellent communicators, and exhibit calm and truthful tendencies.

Your yoga pose: Salamba Sarvangasana, Shoulder Stand, to stimulate the thyroid gland and the throat- the center of communication.

PURPLE- Those who choose the color purple are mysterious, dignified, and unique. Yogis who prefer purple mats tend to be creative and unconventional.

Your yoga pose: Padmasana, Lotus pose, is said to be the perfect pose for meditation. Purple mat-loving yogis can practice lotus to explore their spiritual nature.

PINK- Those who prefer pink mats are idealistic, sweet, and embrace their inner child! Pink-loving yogis are gentle, sensitive, and compassionate.

Your yoga pose: Balasana, Child’s pose, to recognize your child-like nature and find a deep sense of security and calm.

BLACK- A black yoga mat- touting yogi gives off an air of sophistication and power. People who prefer the color black are dignified and multifaceted.

Your yoga pose: Salamba Bhujangasana, Sphinx pose, to embrace your sleek sophistication.

BROWN- A brown yoga mat signifies someone who is solid, natural, and reliable. Brown is associated with all things organic, and gives off an air of connection to the earth.

Your yoga pose: Tadasana, Mountain pose. No need to get all fancy! You prefer the simplicity of standing with your two feet on the earth underneath you.

So, what color is your yoga mat? Does the color match your personality?

The Chakra Series: Part 1

The Chakras are spinning centers of energy which are not physically detectable in the body, but which are part of the subtle energy system. According to ancient Hindu tradition, there are seven Chakras, each of which are associated with our physical, emotional, and spiritual health and well-being. They are traditionally depicted as lotus flowers, each with a different number of petals, and each associated with a different color- corresponding to the colors of the rainbow.

Today, I'll focus on the 1st chakra; the Root Chakra, Muladahara.

Located on the pelvis floor, in between the tailbone and the genitals, the Sanskrit word Muladahara literally means "root" or "support." The Root Chakra is associated with physical needs and basic human survival. Much of our feeling of emotional security comes from a sense of belonging to a group, and this sense of belongingness or "group identity" develops between ages 1-8. The Root Chakra is associated with the color red, and also with elephants- which Hindus believe help to overcome obstacles.

The Root Chakra represents our feeling of being "grounded" and safe. It is connected with survival issues such as food, physical safety, money, and feeling "at home." It is associated with the adrenals, the glands that sit on top of the kidneys. They produce adrenalin, and are linked to the "fight or flight" response.

A person who has an imbalance in their Root Chakra might have had a turbulent childhood which left them feeling unsettled, physically or emotionally. They might feel especially vulnerable, have a low self-esteem, or exhibit destructive behavior. They may be fixated on the idea of finding security in their lives.

A great yoga pose to help balance the Root Chakra by helping you connect to your foundation is Bridge pose. Begin by gently rocking the pelvis forward and back, establishing a connection between your low back and the earth. Press the low back down in to the mat with an exhale; with the inhale, press the feet down to lift the hips straight up towards the sky. Keep the hips lifted for a few breaths, and when you're ready, let the upper back lower down first, followed smoothly by the lower back and then the tailbone.

Root Chakra Affirmations: 

The physical health of my body is important to me. I recognize the need to nurture my body. I take responsibility for my life journey. I recognize the abundance of love, security, trust, and care that surrounds me in my life. I feel the security of my connection to the earth, and I feel grounded and safe.

Wishing you security, connection, and balance,

Rebecca