Yoga Pose of the Week

Hanumanasana

 When I'm teaching a class, this is my favorite pose to explain the Sanskrit name. Many of the names for yoga poses are based on Hindu deities; in this case, Hanuman, the monkey god. In an act of love and devotion, Hanuman made a literal leap of faith across an impossible distance from the southern tip of India to Sri Lanka to save the brother of Hanuman's guru. The leap could only be accomplished because of the depth of Hanuman's devotion.

Have you ever heard stories about people performing impossible feats of strength to save someone they love? A mother lifting a car to free her trapped child from underneath, a person running in to a fire to save a friend; love is an incredibly powerful force.

Hanuman made this leap of faith because his love for his guru was so strong. His leap is remembered forever in this pose- one leg forward, one leg back. An impossible leap- made possible.

Now, since we all know that yoga is not a religion (and that is a post for another day!), what can non-Hindus take from this story? What I choose to do is to imagine the story but substitute myself for the guru. Hear me out-

In every asana that we practice, we are seeking to uncover our own deepest truths. We seek to find our purest selves. So if you think about it this way, practicing Hanumanasana requires great faith in ourselves and devotion to our practice. When you trust yourself fully, anything is possible.

Step-by-step instructions:

1. Begin in a low lunge, left knee down on the mat. Slowly pull your hips back until the right leg is straight and the toes point up towards the sky.
2. Begin to ease your right heel forward, left knee back, allowing the pelvis to descend down towards the mat.
3. Make sure that your right toes continue to point straight upwards, and the right kneecap should be directly up as well.
4. The left leg should be extended directly back behind you, not off to the side. The center of the left kneecap should be against the mat. 
5. Take your time! This is not a pose to rush, and doing so has definite potential for injury. Make sure that the hamstrings have been adequately warmed, as well as the groins and hip flexors.
6. If you find that your pelvis does not make it down to the mat, you can use a bolster or rolled up blanket under your pelvis to give you support. Start with it a little higher than you need it to be in order to let your body fully relax into the support of the bolster. As you can see in the photo above, I could not completely straighten my front leg so I used the natural propping of the hill in order to make my hips higher than my feet!
7. You can bring your arms up overhead, or to Anjali mudra (prayer pose) at your heart, or simply keep your hands on the mat for support.

Avoid practicing Hanumanasana if you have a hamstring or groin injury.

A fun and challenging way to deepen this pose is to bend the back knee to bring the back foot in towards your head and reach overhead to grab it. 

What do you think about the story behind Hanumanasana? Where do you make leaps of faith in your life, or your practice?

Namaste.

Dairy Alternative- Hazelnut Almond Milk

Today I'm going to share with you my new FAVORITE milk alternative recipe. Wait for it...

Hazelnut-Almond Milk

I am not kidding when I say that this is the best thing that has ever happened to my morning coffee. It. Is. Amazing. And more importantly, it got Yoga Baby's seal of approval.

Just check out that side-eye. Stay away from my Hazelnut milk, Mom.

I've been on the dairy-alternative bandwagon for awhile now. I wanted to cut back on the amount of dairy I consume, I'm not too keen on soy products, and buying organic milk can get pretty pricey. So, I came around to almond milk. The stuff that you can buy in stores is OK, but please believe me when I say that it is SO much better homemade.

Almond milk is jam-packed with vitamins and minerals- plus, it has very high levels of antioxidants. It's a great alternative for people who are lactose intolerant, gluten intolerant, vegan, or follow a strict Paleo diet. One drawback I've found is that almond trees are often treated with dangerously high levels of pesticides- so it's especially important to buy organic almond milk, or just skip a step like I did and make it yourself from organic, raw nuts.

Now to the important part: how to make it!

Ingredients:

3/4 cup hazelnuts (raw, unsalted, organic)

1/4 cup almonds (raw, unsalted, organic)

1/2 tsp. sea salt

3-4 pitted medjool dates

1/2 tsp. ground cinnamon

1 tsp. vanilla extract 

3-4 cups of filtered water (I used about 3 1/2)

Soak the hazelnuts and almonds in water overnight or for 6-8 hours. 

Pour the nuts, water, and dates into a blender. Blend until all the nuts have been chopped very finely.

Place a cheesecloth/ grain bag/ nut milk bag (you can laugh...my husband still laughs every time I say "nut milk") into a large bowl. Pour the nut mixture into the bag.

You can use a mesh strainer in a pinch, but the milk will end up much thinner and less creamy. Definitely not as good. Trust me on this one.

Now squeeze the hell out of that nut milk bag. The hazelnut/almond meal that remains in the bag should be pretty dry by the time you're done with it. I'm firmly convinced that the very best tasting drops of milk are the last ones you can manage to squeeze out of the bag. 

Rinse out the blender and pour the strained milk back in, add the sea salt, vanilla extract, and cinnamon. Blend to mix it all up, and then you are good to go.

The good stuff.

Enjoy it! The salt helps to keep it a bit longer, but I've found that it goes so quickly in my house that it never has a chance to go bad. I'd say it would be good for up to 5 days or so. 

This hazelnut-almond milk is PERFECT for a cup of coffee or tea. But it's great for a milk alternative in baking, in your cereal, fueling your wild toddler... 

Try it out! Let me know what you think of it! If you have a great dairy alternative milk, feel free to share the recipe! I think that next time I make this, I'll try adding some hemp seeds for some protein. 

The Chakra Series: Part 5

Continuing with our closer look at the Chakras, today we will focus on the 5th Chakra- Vishuddha.
For more information on the Chakras, check out the earlier posts in the series here: 1/2/3/4

Vishuddha is the Throat Chakra. It is located centrally at the base of the neck, and is associated with the thyroid.

Vishuddha is a Sanskrit word that means "intense purification." It is associated with the color blue, and the element Ether.

The Throat Chakra, not surprisingly, is associated with communication and self-expression. Its Sanskrit name gives us some insight to how this Chakra is to be understood- it is not concerned with everyday chatter, but rather the expression of Self through sound. It is tied in to the concept of personal responsibility in our communication; the purification of our words and thoughts

Disfunction in the Throat Chakra can manifest physically as sore throats, hearing problems, tinnitus, thyroid problems, or asthma.

To determine whether you have an imbalance in Vishuddha Chakra, try asking yourself the following questions:

• Do others view me as aggressive or threatening?
• Do I dominate conversations?
• Do I find it difficult to speak up for myself?
• Do I feel creative inspiration?
• Do I live in a way that is authentic to my Highest Self?

When the Throat Chakra is spinning too fast, it can show up as excessive chatter, self-rightous actions, arrogance, or aggressive speech. When it is spinning too slowly, it can show up as a lack of self-expression, an inability to "speak one's truth," inconsistent or wishy-washy beliefs, and a lack of spiritual connection.

A great way to help balance Vishuddha Chakra is Ujjayi Pranayama: the Victorious Breath. It is performed by narrowing the vocal cords at the back of the throat, similar to the action of fogging up a mirror with your breath, except with the mouth closed. The idea is to create a hollow, echoing sound (it is sometimes referred to as the "ocean sound breath" or even "Darth Vader breath") which makes the breath an easy point of focus. It also keeps you from breathing too rapidly during asana practice. Ujjayi Pranayama is practiced with the mouth closed, the sounding breath entering and exiting through the nostrils. It is especially helpful in balancing the Throat Chakra because the sound that it creates helps to purify the channels of the throat. 

A properly balanced Throat Chakra will manifest as good communication skills, ease in the expression of one's thoughts and emotions, authenticity linking words and actions, and creative inspiration. 

Some helpful affirmations to balance Vishuddha Chakra-

• I speak up for myself.
• My words are worth being heard.
• I speak my truth.
• My voice is strong and clear.
• I consider the impact of my words.

Namaste.

Rebecca

The Yoga Sutras

Sometimes as yogis, we put the most emphasis on the physical aspect of our practice- the asanas, or postures. In all reality, asana is only one small part of yoga.

Patanjali was a great sage of ancient India. He is the author of the Yoga Sutra, written around 2,000 years ago. It gives us a blueprint of the steps to achieve a state of inner bliss- the ultimate goal of yoga.

In the Yoga Sutra, Patanjali outlined an 8-limbed path of practice. The 8 limbs are: 

1.    The Yamas - basic moral guidelines for relating to others: characteristics we seek to embody as our most compassionate selves. 

v Ahimsa – non-violence

v Satya – truthfulness

v Asteya – non-stealing

v Brahmacharya – responsibility in the sharing of energy

v Aparigraha – non-hoarding or non-grasping

2.    The Niyamas - personal observances

v Saucha – purity

v Samtosha – contentment

v Tapas – disciplined use of our energy

v Svadhayaya – self-examination

v Ishvara pranidhana – devotion to the Highest Self

3.    Asana - physical postures

4.    Pranayama - breath control

5.    Pratyahara - withdrawal of the senses 

6.    Dharana - concentration

7.    Dhyana - meditation

8.    Samadhi - self-actualization and union with the Divine (i.e. "enlightenment")

I’ve been doing a series on the Yamas the last few weeks for one of my classes, and I think they’re absolutely worth closer examination for anyone who practices yoga.

Ahimsa is probably the best recognized of the Yamas. It translates from Sanskrit to non-violence. Ahimsa encompasses much more than just physical harm to others- it also includes non-violence in our words and our thoughts. It means having compassion for every living thing, and asking ourselves in every situation, “How can I best ensure that no harm is done here?”

A true practice of ahimsa requires honest self-examination and careful vigilance. We must notice our words and thoughts, and be aware of the intention behind our actions. It takes a lot of humility and honesty to achieve this introspection.

In asana practice, the concept of ahimsa is absolutely essential. Students of yoga must always examine the body carefully and recognize when they have to back off of a pose. If we let our egos get in the way, we can get caught up in “achieving” poses even if we do harm to our bodies in the process. Ahimsa asks us to be non-violent in our interactions with others, and also non-violent towards ourselves.

Check back for more of the Philosophy of Yoga in the next few weeks as I continue to work through the rest of the Yamas.

“This is the unusual thing about non-violence- nobody is defeated, and everybody shares in the victory. “ Dr. Martin Luther King Jr.

Yoga Pose of the Week

Jumping right back in to my Yoga Pose of the Week Series! Today I'll focus on a favorite backbend of mine; Camatkarasana, or "Wild Thing" Pose.

This translation from Sanskrit is especially beautiful. "The ecstatic unfolding of the enraptured heart." But, that's a mouthful. It's most often known in English as "wild thing" or as "flipping the dog."

Contraindications: Carpal Tunnel Syndrome, Rotator Cuff injuries, back or spinal injury.

Step by step:

1. Begin in Downward Facing Dog, Adho Mukha Svanasana.
2. Lift right leg into the air behind you, and stack the hips- right hip over the left hip.
3. Bend the right knee, and slowly allow your toes to lower down to the mat. As your foot lowers, lift your right hand off the mat to "flip" yourself over.
4. Keep a soft bend through the right knee as your lift your hips up towards the sky.
5. Your right arm can continue to sweep behind you overhead, or (my personal favorite variation) you can bring the hand to your heart as your hips lift and your backbend deepens. 
6. Stay here for 2-5 breaths before flipping back over into Downward Facing Dog. Repeat on the other side.

Advanced Modification:

If you have a deep backbend and are comfortable practicing Wheel Pose (Urdhva Dhanurasana), try reaching the right hand all the way down to the floor to flip from your Wild Thing into Wheel Pose.

Benefits:

This pose is a deep release for hip flexors and a great way to stretch the chest and throat. It is an energizing pose and strengthens the back muscles.

Breathe, have fun, and be safe all you wild things!
Rebecca

Hiatus

I can't believe that it has been over two years since I wrote here last!

Actually, yes I can. The reason for this loooong hiatus:

This little guy, the wild tornado of energy and love, has been taking up quite a bit (read: ALL) of my time for the last 19+ months. I wouldn't change a thing. But as my son has grown I've begun to have a bit more time for my yoga teaching and personal practice.

My journey has shifted, that's for sure. But what's beautiful about yoga is that it has shifted right with me.

My son teaches ME to be fully present in each moment. He teaches me to appreciate beauty in the little things. He reminds me of the importance of patience.

So, I hope you'll follow along as I continue down my path of yoga, motherhood, and the beauty of what comes next.

Namaste.

Rebecca

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