The Same Story

Every few months, I pull out an old story for the students in my classes.

It goes like this:

In about 2017 or 2018, I was attending a yoga intensive week with Desiree Rumbaugh and her husband, Andrew Rivin. This was a 5-day intensive held in Encinitas, CA. We began our morning at 9, took a break at noon. We returned that year at 2pm for another 3 hours. (I say ‘returned that year’, since now there is a 3-hour break for lunch which allows those from out of town to visit the beach.)

The morning session one day involved backbends. I remember my mat was next to a young man (and Yoga Teacher) from Arizona who had skills. Watching him move, you could tell he worked hard at his practice. During the course of a camel pose variation, Desiree asked the young man “___?___, how do you refine your poses?” His answer: “One step at a time.”

Why would I remember that?

Because it speaks volumes to me. Rather than attack a pose in a ‘one and done’ manner, he chose to work a pose piece by piece, refining and perfecting it to the best of his ability over a period of time. You might say breaking it down, if needed, to approach it with more ease.

So, when we are doing a challenging pose or transition, I bring that story out, dust it off and share it. Many may have heard it many times, but - if they are like me - no one tires of hearing it.

It is telling people that they can succeed at poses - challenging or not, modified or not - if they take their time, work the needed muscles, and create movement in the needed joints.

Some days I need a story like that to keep me inspired, hopeful and moving forward.

FYI, last year when attending another, shorter workshop with Desiree and Christina Sell, I met this teacher again. I asked his name and told him he was famous in Fallbrook (at least in the yoga classes I teach). Today, his name has escaped me. I hope that when I join Desiree and Christina in early May for another 3-day workshop, I will have the opportunity to meet him again, refresh my memory and be inspired again by his method.

That means you may hear this story again !!!

GRATITUDE

I begin my Friday Fundamentals class (and my Tuesday Gentle Yoga class) with observation of the breath followed by a moment when each of us offers ourselves a silent note of gratitude for showing up. I then ask people to insert anything else that they are grateful for. Again, this is done silently, to ourselves.

This morning, I couldn’t contain myself. I had to share my additional gratitude thoughts, which were:

1. Two of my 3 local grandsons, ages 15 & 17, play on the same school Lacrosse team. Last night I was able to get away with husband to attend the game. SO exciting! The boys’ school won the game, with 3 goals contributed by my Grandsons!!! Everyone was as much or more excited than me, but watching them play made my heart sing.

2. I have begun the third (of 8) classes in my online Integrative Nutrition course. This class has a different instructor so, while much is the same, there are nuances to adapt to. Again, for 11 weeks, each week’s homework is due that Sunday night by 11:59pm. This morning, I completed the homework, including a quiz — 3 questions, 3 correct answers. Yeah me!

3. Finally, be still my heart — there were 21 students who chose to attend my Fundamentals class this morning. That number hasn’t been achieved (by me) since pre-Covid. A great group - fun to teach and to learn from.

I’m now at my office waiting for 3 afternoon appointments (12:30, 2:45 and 4pm), then it’s on to have pictures taken. I will be extremely grateful if my hair holds out until then.

I often tell students of the young man I know who shifted his journalling from re-counting the days activities (the good and the not-so-good) to writing about the events that brought him joy and gratitude. And, I don’t think I could write about a BIG gratitude event each day. However, I know I could write about asking everyone to offer a ‘full stretch’ (thank you, John F.) and watching them give it to me. Little things can offer joy as much as the big ones.

Enjoy your weekend. In San Diego County it is supposed to rain (torrential, according to the Weather Service), which will put a damper on Easter Egg hunts around the city — unless the Weather Service is wrong.

No matter what you do this weekend, insert a note of gratitude, please and thank you!

Nutrition & Yoga Therapy — some of the things I’ve learned (so far)

I have completed the second class of the Integrative Nutrition course - an online course offered by the Univ. of California, San Diego (UCSD). This is the second of 8 classes I will take in order to receive an Integrative Nutrition Certificate.

Nutrition was chosen by me to expand my scope as a Yoga Therapist and Teacher.

You might be wondering what I’ve learned so far. Things that have ‘stuck out’ for me are:

1. It’s a BIG learning curve, going back to school at 74yo. And, the technology involved in an online course has also been challenging (and fun) to traverse.

2. Don’t hurry (hastily reading instructions cost me a few points in homework and quizzes).

3. Don’t procrastinate - each class was 8 weeks in length and each week’s work (quiz/paper, reading, discussion, online lectures) was due on the Sunday of that week at 11:59 — NO exceptions.

4. And, most importantly, I learned some interesting things about nutrition such as:

   • Wheat bread (as opposed to whole wheat bread) is simply white bread with molasses mixed in for coloring.

   • Macronutrients are the carbs, protein and fats we eat; micronutrients are vitamins and minerals.

     • Like anything, you can get too much of a good thing. Take sodium: if you eat more than the UL (upper limit) of sodium, over time you place yourself at risk for heart issues; even stroke.

   • Read the labels on food containers, especially processed food. There are requirements for what is to be revealed on that label and by reading them, we can avoid things like too much sodium.

   • Basal metabolism - the energy that keeps us alive - burns the most calories.

     • I also learned many calculations to determine such things as basal metabolic rate.

   • Acronyms — oh, so many acronyms: FDA, USDA, BMR, BMI, RDA, DASH, etc., etc., etc.

My list of ‘things learned’ could go on and on. I find that I, personally, am much more aware of what I am eating and what will serve me as opposed to harm me.

The next class in this Certificate course is called “Food as Medicine: The Art and Science of Food, Nutrition and Self-Healing”, and begins later this month.

I’ll keep you posted,

ABOUT ‘RABBIT HOLES’

Do you know where/what your psoas is? Well, this week I taught what I thought was a somewhat dry (boring?) yoga class that included more information about that important muscle. The impetus for such a class came from traveling down a ‘rabbit hole’ or several ‘rabbit holes’.

I began Monday morning with my usual reading. I’d seen an article by Dr. Ray Long about Plantar Fascitis and, since many struggle with the issue, I thought it wise to read said article. Within the article, Dr. Long referenced forward folds. First ‘rabbit hole’ - I clicked on the link and found myself reading about the inhibitory tendency of our brains when we stretch (for example: into the first forward fold of our yoga practice).

Within the article about forward folds, was a ‘rabbit hole’ tunnel. This one leading me to the Psoas muscle. First, who has ever heard of the psoas muscle? I can almost guarantee you that many have not and, if they have, how do they ‘google’ it to learn more about it?. how is it spelled? ‘sew-ass’ or ‘so-as’? Who would guess it’s spelled ‘psoas’, which in New Latin and Greek means ‘muscles of the loin’. And, importantly — what does it do? (Personally, it is one of my favorites.)

The article was titled ‘Awaken Your Psoas’ and it can be found in Dr. Long’s website, The Daily Bhanda, under ‘Free Stuff’ (who doesn’t love ‘free’?).

As stated in the article (and many of his articles), “If you are new to integrating anatomy into your practice, remember that it is not necessary to memorize this technique on your first pass. Begin by enjoying the beautiful images of the body in yoga. This alone will awaken your brain's awareness of the anatomy during your practice.”

To summarize that quote, once we know a muscle exists (like our psoas), we can imagine it working to help us as we move. And, help us it will.

So, what did I teach that was so ‘boring’ - some of the poses to awaken the psoas, of course. More workshop-y than bend-y, the kind of stuff I like to teach.

Back to forward folds and the inhibitory action I mentioned. From my reading and now from my experience, when we first fold, muscles are tight. That’s due to a signal from the brain to the spinal cord and to the affected muscle spindles to tighten (as if protecting us). What to do? Fold until the stretch is felt (your set point). Engage the muscle you are hoping to stretch and hold the contraction for several breaths (if you are working hamstrings, slightly bending the knees will give you more accessibility to the contraction mentioned. Release the engagement and, perhaps, go a bit deeper into your stretch. In Sports Medicine circles, this is called proprioceptive neuromuscular facilitation (PNF).

Now, if you struggle with Plantar Fascitis, read Dr. Long’s post (link).

And, have a great weekend !!!

To Prop or Not

I just have got to get this written and beat the one month mark; it would be awful to post with the title “and, it’s been ANOTHER month”, even though it is pretty darn close.

I’ve been playing around with the updated website and added a stock photo to the Public Yoga Classes page. It made me think about the stigma placed on using props by some attending my classes. As if they feel compelled to say to me “I don’t need a prop!”

So, I decided to devote this blog to props, their usage and the benefits.

First, let’s talk mats — whether they cost $10 (as my original mat did) or $100, they keep us safe from slipping as we do our yoga practice each day or week.

Second - blocks. Wonderful tools to create space (for example, when trying to get a hand to the floor in triangle pose). They also can be a boon (gift) to those with tighter hips or backs when seated. Simply place two blocks in a \/ shape and sit on it with hips at the wider end of the \/ shape. The elevation will allow hip flexors to relax, the pelvis to be more upright and - all in all - provide a more comfortable sitting position for many.

Third most common prop - the blanket. Not just to keep us warm but to provide cushioning for tender knees, padding under hips during seated positions, and, in a challenging class, I’ve been asked to do down dog with feet on a blanket (great core work as one draws feet towards hands!!!).

Straps commonly help us reach those ‘unreachable’ body parts (for example, when in padangusthasana - hand to foot pose, and my arm isn’t quite long enough to allow my extended leg to straighten).

Chairs are often looked down upon. However, the right chair (one without a back, except for frame) can be used for backbend training. The pic at the right shows a combination use of chair and straps. Fun stuff!!!

Another prop I enjoy teaching with is the wall — also seen in the photo as I have my foot on the wall for stability. Most often heard phrase when doing a wall supported pose? “We Love The Wall!”

So many uses (and benefits) for all of these props that I could continue writing and writing and writing. But, this may give you a glimmer of an idea of what a prop can help one accomplish.

As BKS Iyengar said “props create an imprint”. It’s not because I ‘need’ a prop, it is because the imprint of that quote and my desire to continue using props endures.

May you all have a great week,

AND, IT'S BEEN ANOTHER MONTH

It always amazes me how time flies. I could have sworn I wrote in this blog less than 3 weeks ago. But, no . . .

What have I been doing?

I could say I’ve been busy, but if you know me I think that is a pretty weak excuse to use.

But — I have been busy; doing what, you ask?

• Teaching 4 classes each week (M, T, Th, & F) at Sage Yoga Studios,

• Seeing an average 12 clients each week at my office (individual yoga therapy and instruction),

• Struggling through the first 3+ weeks of my second class of the Integrative Nutrition course (online through UCSD),

• Attending a workshop with Desiree Rumbaugh this past Saturday (4 hours of darn good yoga!),

• Laundry, picking up the house (especially as the Christmas Holiday ends),

• Spending time with family.

When I write it down, it does appear that I AM BUSY.

Some love being busy - too busy to help, to talk, to spend time with a friend. That’s why I made the comment that using the excuse ‘I’m too busy’ is weak, at best.

I hope I never fall into that category of being ‘too busy’; of using my busy-ness as an excuse to not do something to help someone.

I also hope I can cultivate setting boundaries - to know when to say enough is enough. That will be my challenge, since I am not good at that sort of thing; as in, I’ve done my part - enough.

I’m rambling now, so it seems to be a good time to sign off. Especially now that you all know that I AM BUSY, hence the lack of quality communication.

Not too busy for you, tho.

It's been a month . . .

That can be taken a couple of different ways — either it’s been 30 days since I last posted, or one could interpret it as it has been quite the month. Both work in my case.

We returned safely from vacation and I settled back into teaching my 4 public classes each week. I was also pleasantly surprised with the numbers of people who contacted me to work with me individually at my office. In the last 3 weeks of November I averaged more clients per week than in most previous months (in addition to my public classes). That’s quite a month (or 3 weeks)!

Then, there was Thanksgiving. Howard and I remained at home and I cooked an entire turkey dinner, with ALL the trimmings. I must admit I enjoyed every minute of that cooking marathon and even the clean up went smoothly.

The last BIG day (for me) of the month was my Birthday - 74 years. I’m seeing wrinkles and grey hair, but also seeing a strong person underneath it all. I credit yoga, pilates (in the past year), housework and a bit of yard work.

What will December hold? I plan to take one day off besides Christmas. And, the calendar of individuals is filling.

I worried that 2 weeks away in early November would negatively affect bookings. Apparently (knock on wood), it hasn’t had that affect.

So, onward to 2024. I have enrolled in the second class of my Integrative Nutrition Certificate course at UCSD. That starts in early January. The associated book is thicker (?!?!?) than the first, I wonder what that means? I have no regrets, at this point, in starting this new journey. I’ve learned a lot, I’ve been able to accomplish the work and remain calm through most of the modules of the first section.

Again, I’ll give Yoga some credit for helping me remain on a steady keel through some stressful ‘school’ moments.

I hope to write in this blog again before the end of the year. Maybe I’ll be busy or maybe you’ll be too busy to read it. Nevertheless, that is my intention.

If it doesn’t happen, then I wish you a peaceful Holiday and a Happy New Year (in advance).

IT'S NICE IN NICE . . .

Vacations are a great way to rest and refresh. That’s where I’ve been for the past 10 days - on vacation.

This vacation was also an opportunity to test my yoga skills in other ways. (??? - what does that mean?)

It means that in the 8 days we were cruising the Rhone River in France, I was also being physically challenged by the excursions we signed up for.

• First, there was a 2.5 hour walk in Lyon - from the river up (via tram) to the “Upside Down Elephant Basilica” (that is really its name). That part wasn’t so bad. The next part - going down - involved many (concrete) steps, resulting in sore knees and legs that ‘screamed’ at me for 2 days after.

• Then, because I am a glutton for punishment, we walked up to a vantage point in Vienne - looking out at the town and the river. This was an uphill walk, but you know what they say about what goes up …

• The next day involved a walk up (and down) through one of the Rhone Valley Vineyards. Challenging because of the somewhat slippery stones. The good part of this was a tasting of wines and a stop at the Valrhona Chocolate Shop (yum!)

• Our day in Avignon involved two hikes - one to the Pope’s Palace from our ship, and the next was an afternoon hike to the top of the ‘Pont du Gard Aqueduct’.

Pont du Gard Aqueduct -

The Pont du Gard is an ancient Roman aqueduct bridge built in the first century AD to carry water over 50 km (31 mi) to the Roman Colony of Nemausus (Nimes).

My, My — my iWatch has never seen so many steps!

Through all of the above, friendships were formed and challenges met.

Now in Nice, we look out at the coast of the Mediterranean. Beautiful view. And we plan to take the remainder of our vacation to rest and refresh.

And, if you’re wondering, I was able to complete homework through this Sunday for my Nutrition course. I’m learning a lot, changing habits a bit, and noticing changes. Good stuff!

I DID A 'THING'

When I became Certified as a Yoga Therapist, I agreed to remain within a ‘scope of practice’. This scope offers me opportunities to work with clients as they heal from injuries, trauma, chronic disease, and as they create a ‘new normal’ as a result of these challenges. I use the tools of yoga to do this - breath work, movement, meditation.

This ‘scope’ keeps me within the lines of my training at Loyola Marymount in Los Angeles.

Over the past months, I’ve been asked by several people about weight loss and general nutritional fitness. As a result, I’ve pondered ‘what next’? I considered Ayurveda, which I love and personally try to follow. I also am aware that many of the clients who visit with me have little knowledge of yoga, much less another Eastern philosophy such as Ayurveda (the sister science to yoga). That led me to think that some knowledge of Western nutrition would be of value — but where?

Then, thanks to Facebook, a Certificate program (I love Certificates) popped up offered by UCSD (Univ. of California, San Diego). The program is one year in length (but can be completed in 5 years - that ought to have been an ominous clue as to what I was signing up for, right?) and is offered online.

So, another learning curve begins.

For a Yoga Therapist and Yoga Teacher at 73, almost 74, years of age, the technology knowledge needed for this course is a bit daunting. There is a book, and there are online short lectures. There are also assignments, quizzes, discussion to be done - with a date deadline that is unforgiving. I’m not complaining, but it is a lot.

The other day I told Howard (husband) that this class work could turn into a full-time job, to which he said “you could drop it” (the course). No way! In 10 days, I have spent hours reading, entering data to create reports, taking 2 quizzes with 2 more due by Sunday night (11:59pm), watching video lectures, writing my thoughts in response to the Instructor’s questions/comments and then reading and commenting on my classmates’ thoughts - all required.

Wish me luck!

And, if nothing else, I’ll learn things of value for my and my husband’s lives. I do hope, though, that this added knowledge is helpful for those who seek me out.

Left / Right or Right / Left ???

One of the skills I’ve tried to perfect over the years is the ability to ‘mirror’ my class.

As in, when I look out at a group and raise my right arm, can I accurately instruct them to raise their LEFT arm - in essence, to be a mirror to their actions.

When I was an up-and-coming teacher, my teacher advised me to look at people and note which was their right and/or left arm. It worked, and I learned how to effectively be a mirror to those I was teaching.

That is, until recently.

Back in the day, I taught students lined in rows in front of me, facing me. Today, especially at one studio, the students seem to hug the walls. This means they circle me. All facing me, but some are on my right, others on the left, and some facing me. Mirroring is not so easy. So, at that studio, I’ve all but dispensed with mirroring.

That means when I return to the ‘home’ studio, where everyone is in a row facing me, I try to go back to mirroring. The operative word here is ‘try’, since it’s not working so well.

I guess you could call this post a bit humbling — as in, stating to the world my foibles (def: minor flaw or weakness).

But, on the same day my ‘mirroring’ skills were at their worst, I received a very nice acknowledgment of my teaching from the studio manager for my work to create a community within my classes. It’s all about community, isn’t it? Practicing together, whether it’s a right arm or left leg.

Look for the good; it’s in there somewhere.

THE NEXT STEP TOWARDS OFFERING HEALTH & WELLBEING

I have a feeling that all I’ve learned is not enough - there is more that I would like to bring into my field of knowledge as Yoga Therapist and Yoga Teacher.

But, what is the next step in journey working with clients who desire to be healthier, to have a greater sense of wellness, to age gracefully?

Perhaps I’m waiting for a sign.

In the field of Yoga Therapy (and due of my Certification as a Yoga Therapist), one (of many) word(s) stands out: Scope. For example, to remain within my scope of practice, I do not offer people advice about their nutrition, I do not diagnose the cause of a pain, I am not a stand-in for someone’s psychologist (or psychiatrist), etc. I could go on, but I hope you get the point.

Now, I can work with clients like this instead:

1. I’m able to share that I’ve lost weight by putting my fork down between each bite (sharing my experience, but not advising).

2. I can observe a person and determine the state of their nervous system (are they in ‘fight, flight or freeze” - sympathetic; or are they in ‘rest and digest’ - parasympathetic). Once that happens, I am able to offer tools to balance their emotions, such as breath work, slow (or fast) movement, meditation, etc.

3. I maintain the boundaries that keep me and my client’s ‘safe’ from my offering psychiatric advice. I am a good listener and I’ve been told I keep my judgments and advice to myself.

As in all of our lives and yoga practice, I find staying within my ‘scope’ as a Yoga Therapist is finding balance. And, often when they (the client) finds a similar balance the quality of their life, their wellness (wellbeing), their aging process — all of that makes a positive shift.

But, I still would like to do more. So I am debating — do I pursue

1. more nutrition education,

2. more Ayurveda training,

3. more meditation avenues?

Notice, there’s nothing in there about learning more about psychiatry - I’m good with that.

I do know this about myself - I will always be a lifelong learner. And, that’s a good thing.

Until next time,

WELLNESS

As long as I’m on the topic of longevity (see last post), I would be remiss if I didn’t mention “wellness”.

“If you don’t take time for your wellness, you will
be forced to take time for your illness.
(Read that again)”

I added that quote to my website (author unknown), under ‘about Yoga Therapy’, since it speaks volumes. Much of what I do and don’t do will affect my wellness. If I ignore the signals my body sends me, I may become ill.

The word ‘wellness’ is defined as the quality or state of being healthy in body and mind, especially as the result of deliberate effort.

This has been reinforced by a small book I’m reading now “The Health Catalyst”, by Avanti Kumar-Singh, M.D. Dr. Singh writes about her journey into western medicine and her return to her roots in Ayurvedic healing. She writes that her own health (or lack of) was the catalyst for this shift in her perspective and career. A shift from ‘symptom-curing’ (my words) to ‘whole person healing’.

Ayurveda is known as the sister science to Yoga. From the Cleveland Clinic:

“The word “Ayurveda” is derived from Sanskrit and means “science of life.” In Ayurveda, there’s an underlying belief that everything in life is connected. Because of this, general health and wellness rely on achieving balance and harmony.”

There is the word ‘wellness’ again. And, in the Ayurvedic world, it means making a deliberate effort to create self-supporting habits to decrease toxins, as opposed to health-weakening habits that increase toxins.

And, this work is not just about the food I ingest. It includes other aspects of my life, including environment, lifestyle, work, relationships, and diet.

So, when I consider wellness, I must consider:

• Environment - mood shifts can happen when my house is clean (inside and out). For example: clean house = contentment; disheveled house = an anxious feeling for me.

• Lifestyle - anxiety visits when the schedule is overloaded with social and work activities, or I find myself worrying about too many things I have little or no control over.

• Work - I love my work. I also see that burnout could easily happen if I stop learning. My satisfaction with my work comes from feeling that I am capable of working with and helping others. To me, knowledge is the barrier to burnout.

• Relationships - another source of contentment at this point in my life.

• Diet - always a challenge. What to eat, when to eat, how much to eat, etc., etc. My one success moment over the past 2 years has been the ability to (more often) put my fork down between bites and truly chew and enjoy the food I am eating.

An imbalance in one of these 5 aspects of my life can create toxins in my body. In Dr. Singh’s book, she writes that toxins lead to symptoms which lead to illness and on to chronic disease - significantly affecting my efforts towards wellness.

As I mentioned under ‘Work’, Ayurveda is new knowledge to me although it has been ‘lurking’ in the background of my yoga experience and knowledge for 25 years. I feel this is an area I need to explore more.

Wellness is of importance to me at this stage of life, especially if I hope to continue to ‘age gracefully’.

LONGEVITY: THE ART OF AGING GRACEFULLY

What is ‘longevity’?

There is a term people are throwing around these days, ‘longevity’. Longevity, according to the dictionaries, means: long duration of life or long existence or service. I would rather use the term ‘aging gracefully’, which to me indicates how we live longer. Do I enjoy my long life - am I content? do I feel safe? do I function independently? am I energetic, mobile, strong?

At 73, almost 74, this is something I think about a lot and am so grateful that my yoga practice offers me a pathway to greater longevity and aging with grace.

Here is my view of how yoga contributes to longevity or aging gracefully.

1. I feel flexible,

2. My balance is good, and

3. I feel strong.

These 3 contribute to my agility — my ability to move through a longer life with ease.

Why is agility important - it comes in very handy should I stumble, it helps me manage challenging tasks (like crawling under the bathroom vanity to retrieve an errant lid), it adds to my reaction time in certain situations like driving, etc., etc. Additionally, it:

• Improves flexibility, balance, and control.

• Helps the body to maintain proper alignment and posture during movement.

• Encourages the body to learn how to maintain correct body placement.

• Increases balance, control and flexibility, allowing the body to maintain proper posture and alignment during movement.

• Enhances physical conditions such as coordination, strength, balance, reflexes and speed.

For me, one of the most challenging moments in this process of aging is looking at my hands and arms that are now wrinkled. And, fortunately (or unfortunately), I have them and they are especially apparent in certain yoga poses. I guess you could say I am fortunate to see wrinkles, unfortunately I see wrinkles. (BTW, these aren’t my arms pictured - someone else’s without said wrinkles.)

Kind of a conundrum, isn’t it? As in practice yoga, feel great (but maybe see some wrinkles I could have otherwise ignored); don’t practice, what might happen?

Lots to think about.

p.s. If you have time, check out my new ‘Resources’ page on this website (created by me!!!). It contains several items that may be of interest and it is my intent to add to it as relevant topics appear.

CONTROL

It’s taken a few days to write about this — our trip home from a long weekend with our daughter and her family.

We left on a Thursday to fly to Kansas City. All went well, we arrived on time, and daughter and her husband picked us up to travel to their lake home at Lake of the Ozarks.

We enjoyed 3 full days at the lake with family, including our two oldest grandsons, one girlfriend and one roommate. For August, when it is usually hot and humid in this part of the U.S., the weather cooperated and gave us a couple breezy days, temp in the mid 80’s.

On Monday, we were up early cleaning and washing sheets/towels/etc., preparing to depart for the airport. The drive went well, the first flight went well. Our connection in Minneapolis, however, did not go so well. After 3-4 delay announcements our flight to San Diego was canceled. We got notice that we were booked on a flight Tuesday at 10:30pm (yes, you read that right: p.m.). Fortunately, the airline put us up in a hotel and offered food vouchers. Unfortunately, I needed to cancel my Tuesday appointments.

This is when the ‘control’ panic set in. As in — you have no control. You are at the mercy of the airline which is understaffed and overpopulated with people trying to get home.

As I ranted to my husband that I had to get home and told him how angry I was that this was happening, he responded “is this how a yogi responds?”. I guess not, but who else could I vent my anger to, if not him.

Rant over, we went to bed. Got up Tuesday morning with plans to stand by for the 3 flights to San Diego that left earlier than 10:30pm. First two were a bust; we made it onto the 6:50pm flight and were pleasantly surprised to find we were seated together in the first row of Delta Comfort (just behind first class). So, a bit better experience.

Home never feels so good as when it is a challenge to get there. Wednesday, I was back teaching and re-scheduling the individual clients who had appointments on Tuesday.

I also, with a bit of chagrin, reflected on my rant and my misplaced anger. Actually there was nobody but the weather to be angry at, since it was a weather-related delay and cancellation, beginning on the East Coast, causing delays all over the place.

Live & learn.

“What good is warmth without cold to give it sweetness?”

"You only truly, deeply appreciate and are grateful for something when you compare and contrast it to something worse.” This quote plus the title are offered by John Steinbeck.

For me, it says volumes about how I view my life situations — as in, can I find the good in a situation?

I’ve become especially aware of this as I work longer in the role of a Yoga Therapist.

My biggest challenge in my health (so far) is tinnitus. From the Mayo Clinic:

Tinnitus is most often described as a ringing in the ears, even though no external sound is present. However, tinnitus can also cause other types of phantom noises in your ears, including:

• Buzzing

• Roaring

• Clicking

• Hissing

• Humming

Mine is an almost constant buzzing in my ears. Noticeable when I pay attention to it; often, if I am absorbed in activities, it takes a back seat to that activity.

One of my Yoga teachers, Sundari, asked me “have you made friends with it?”. That has taken me a while to understand - make friends with a constant buzzing in my ears!?!?!?

Today, I understand (I think) — I have a choice:

• I can be absorbed in the buzzing, wishing it gone / fighting it / talking about it / consumed by it, or

• I can accept it and move along with life.

In this unique position of meeting people who may not show up in my public yoga classes, I may be able to help someone, despite their challenges, find beauty in life and even find some good in the challenge(s) they face.

Mine is a very minor condition compared to some who come into my office. It does, however, remind me that there are choices in how we receive and respond to challenges, as did John Steinbeck’s quote.

THREE WAYS . . .

In the Yoga Teacher Trainings I’ve taken and in the ones I’ve taught, the common teaching has been that we ought to be able to communicate a cue three different ways.

Why? So that, if a student doesn’t understand it with certain phrasing, she or he may ‘get it’ if it is phrased differently.

In last Monday’s class, I asked everyone to move into Down Dog. It became apparent that a new-to-me student would benefit from further instruction in this pose.

I also realize that I am a bit ‘nit picky’, and that I may come across as picking on someone. I tried to tread lightly, using the three ways of phrasing, then I tried quietly speaking directly to the person, and I even tried a bit of hands on (which has been taboo until recently, due to Covid).

Finally, I asked “M” to come to my mat and show us how her son (also a yoga teacher) communicates getting into the pose. “M” did a great job, demonstrating and explaining her son’s method. It is similar to mine, but different. I hoped this would get my message across.

What was wonderful is that “M” was totally comfortable offering this demonstration and explanation.

My teaching and her son’s are similar in that I ask students to move into Down Dog initially with bent knees. With knees bent the hamstrings release their hold on the pelvis and the spine (I hope) will straighten. I hope to see a straight line from fingertips to hips, as a result. Then, because many students have tight leg muscles, we pedal the heels to and from the floor a bit. This gives the hamstrings and calf muscles and opportunity to warm up a bit before moving further.

After some of what one of my teachers called ‘playtime’, I ask everyone to straighten their knees and press heels towards the floor.

Outcome? ‘Three Ways’ and the beautiful job “M” did for us, didn’t work.

Oh, well — can’t win them all.

I’m enjoying 4 days away from teaching - an opportunity to rest and refresh. See you back on the mat on Tuesday.

MY FAVORITE TOOL (THIS MONTH)

Each prop I use and introduce to clients and students is unique and valuable.

This month I discovered another one: Gaiam Nubby Ball (actually, it’s proper title is ‘Gaiam Restore Ultimate Foot Massage Roller’).

Now, you might like to know why; well here goes:

1. It is small enough (but not too small) to easily maneuver around the sole of the foot.

2. Because of the ‘nubs’, it won’t roll away from my Yoga Therapy clients whose maneuverability may not allow chasing after a tennis or other smooth surface ball.

3. Every one who has used it in their sessions with me ‘LOVES’ the ball.

They love the ball because it creates a significant difference in the way their feet feel. We will maneuver the ball over the ball of the foot, then move to the arch, then to the heel. After that, we compare the foot with the un-rolled one. The difference is amazing — like getting a foot massage in a manageable way.

And, since compliance is the ‘name of the game’ in Yoga Therapy (as in, will clients do the work at home); to a person, the ‘nubby ball’ is a tool they happily tell me they are using every day.

It is available on Amazon. Costs a whole $4.50, yet gives back so much more (you might say it’s ‘priceless’ - tho that may be taking it a bit far).

In the public classes I teach, I often have students do a forward fold after a bit of warm-up. We then take a seat and massage our right (or left) foot. I then ask students to come to standing again and take a forward fold, comparing the massaged foot to the un-massaged one. Often, the massaged-foot leg feels much more cooperative in the forward fold. We then sit back down and massage the other foot. Then class proceeds.

Massaging the feet, whether with hands or a ‘nubby ball’ is a good way to start the process of loosening sticky fascia. Fascia is connective tissue that runs in and through all our muscles, tendons and ligaments. There is also a layer of fascia under our skin which helps to maintain optimal body temperature. As we age, fascia (connective tissue) becomes sticky as we slow down on moving (or move in only certain ways - think joggers or weight lifters). Hydration and movement can counter that stickiness and allow muscles to slide against one another, optimizing movement.

We have to start somewhere - so I’ve decided to begin with the feet. After all, we use them all day, every day, and many of us rarely think of them unless they are hurting.

Maybe August ought to be designated ‘Be Kind to Our Feet’ month.

Thoughts?

KEEP WRITING !

Now that I can officially say I’m published, I feel it simulates my marathon experience. (???)

In my late 40’s, I ran a true Marathon (26 miles along with my husband and a good friend). I enjoy telling people that I came in second — second to last, that is. My husband always says we should do it again so that we will be able to say ‘we run marathons’. I don’t think so.

Besides our ages, the preparation taken to run the marathon literally took months. Each week we would run 6 miles a day and on alternating weekends, we’d up the mileage by two. When we reached 24 miles, we felt ready and signed up to run the Victoria, BC, Marathon. Exactly 26 miles around the island on a crisp October morning. Let’s just say I made it; second to last (in a field of approx. 400 runners), but I did it.

Publishing an article has me looking around for other topics, publications to offer articles to, etc. Writing doesn’t take quite the preparation time, and it’s a whole lot easier to sit and type that to get up and run 12 - 18 - 24 miles on a Saturday.

I’ve also been working with a mentor who tells me to write - write at least once a week in this blog. And, to increase the number of newsletters I send out.

To meet that challenge I’ve been conjuring up topics to write about. I may even go back and update some written in the past and re-post them. I doubt that, if you’re reading this one, you’ve read the ones I wrote 3-5 years ago. Tell me if I’m wrong.

As I’ve written this far about little of importance, I’ll continue on that vein and tell you about my week.

My husband’s Uncle and Aunt arrived late yesterday afternoon for a 4-day visit. There was lots of work to do to prepare for this visit, including housecleaning, laundry, outside clean-up and set up the guest room (buy a new mattress/box spring, side table, lamp, bedding. All the purchases were made online 7 days ago, and all arrived 4 days ago. We also had to sell the trundle bed that had occupied the guest room. It’s a miracle it all came together and we are enjoying their company; and, I hope, they are enjoying the bed.

I also taught 4 public yoga classes during the week. And, at my office, I saw eleven individual clients for Yoga Therapy and/or Yoga Instruction (one hour sessions with follow-up email homework instructions in some cases). Also notable is that I got my first manicure in 15 years on Wednesday!!!

I’m making myself tired just reading and proofing this.

It was a good and productive week and I will sign off on that note.

I hope your day / week / month goes well, also.

PUBLISHED - GETTING UP AND DOWN FROM THE FLOOR EQUALS AGILITY

I took some time this past week to research more fully the benefits of getting up and down from the floor at least twice a day. Once complete, I submitted it to our local newspaper, The Village News, and they printed it !!! Some of you may not read that paper, so I’ve included the article here:

Why is Agility Important? Read on

UP & DOWN (An Article Published in Fallbrook Village News)

I’m not talking about going up and down stairs — many of you are fully capable of that.

What I speak about is getting up and down from the floor.

As a Certified Yoga Therapist and Certified Anusara Yoga Teacher (with 25 years of experience), I ask clients and students to incorporate one thing into their daily activities:

“Get up and down from the floor at least two times every day.”

I could talk brain neuroplasticity, synapses, nerve impulses, neurotransmitters here, but the simple truth is that many people, as they age, stop getting down on the floor. (I do understand there are those whose physical limitations keep them from this activity.)

SOME GRIM FACTS:

• one in four Americans over the age of 65 will fall in the coming year,

• every 11 seconds, an older adult is treated in the ER for a fall,

• and every 15 minutes an older adult dies from a fall.

Falls are the most common cause of nonfatal trauma-related hospital admissions among older adults. (Source: Fitzgerald Physical Therapy Assoc.).

When one falls (and has not practiced getting up and down from the floor), the first response is ‘am I hurt? what can I do?’. If the answer is ‘I can’t get up’, the sympathetic nervous system (fight or flight) goes into action, causing a release of adrenaline and other hormones which worsens the ‘I can’t’ (or anxiety/panic) response. If no one is around and no means of communication available, the person may lie for quite a while waiting and hoping for help to arrive.

WHY DO WE STOP GETTING DOWN TO THE FLOOR (on purpose)?

As we age, our joints, muscles and fascia stiffen. It may feel better to remain still and not challenge ourselves, limiting the tasks we ask of ourselves. Over time, we stop doing routine things - going up and down stairs, walking moderately challenging hills, playing with our grandchildren and/or pets. The result? Getting up and down from the floor may become a thing of the past.   

WHY DO WE GET ‘STIFF’?

Fascia (the band of thin, fibrous connective tissue that wraps around and supports every structure in your body) requires movement and hydration in order to not tighten and restrict the movement of your muscles and tissues. It’s important to keep fascia healthy by moving and stretching your body (per Cleveland Clinic). When one stops moving or moves in a repetitive pattern, overall fascia flexibility is affected. Remember ‘motion is lotion’.

WHY GET UP AND DOWN TO THE FLOOR?

Balance, flexibility and strength are needed to get up and down from the floor. If one continues to move, to practice moving onto and up from the floor (whether using the assistance of a chair or other stable device), balance, strength and flexibility plus agility improve.

When I consider independent living, the ability to safely navigate the home environment speaks volumes. Losing this ability increases the risk of being severely injured; an injury that may continue to affect the quality of life for years to come.

And, July 2014 research from The European Journal of Preventive Cardiology found the ability to get up and down from the floor is a predictor of longevity in those ages 51-80. This tells me up/down may be part of living longer.

NOW WHAT?

I ask students to get up and down from the floor in order that the neural synapses remain in place to allow them to continue this activity and enjoy a more active life. A synapse is the point at which a nerve impulse passes from one neuron to another through the release of neurotransmitters, directing our bodies to do a specific action. When not used, synapses will atrophy (shrivel) and die. Once a synapse is lost, so is the muscle it should move affected negatively. Step back to the years-old phrase: ‘use it or lose it’.

Any stable device can help in moving to and from the floor, I just ask they DO IT. And, starting small is always a good road to the finish line, for example:

• Sitting and standing from a firm chair is a good place to start - strengthening leg muscles and improving balance.

• Moving on to small lunges with stable support nearby.

• Increasing the depth of the lunge, until perhaps a knee touches the floor and then push back up (always with support nearby).

• Finally, knee down place hands on the floor and sit onto the floor (a pillow for padding under your thigh and hip is always a good idea).

To get back up - reverse the process. After working slowly over a period of weeks, legs will have strengthened and balance improved enough to accomplish moving back to a lunge, raising the back knee, stepping in to stand up. Think strength, balance, flexibility and agility.

The instructions were easy to write and sound easy when read — and, if one hasn’t been doing this regularly, it won’t be (easy), but it is do-able.

Patience is a key factor when beginning to work on this skill. Slow, mindful movement will be your friend instead of momentum. One didn’t get to this place in a day or two and reversal of habits takes time.

The good news is that our brains are ready to rebuild old, unused synapses. Remember the word ‘neuroplasticity’ - the ability of the brain to change and adapt in response to new experiences. Our brains won’t get bigger or smarter, but we can build / rebuild old patterns.

All that to say we can DO IT.

Who Am I ?

A friend reminded me the other day that many of you may not know much about me or my journey into yoga. Hence, this blog post:

I started practicing yoga in 1998, at the age of 48.

Why did I wait so long? Prior to moving to Salt Lake City (SLC), I had worked full-time. When we made this move, I thought I would ‘retire’ and travel with my husband on some of his business journeys; the first one was cold, snowy and generally miserable, so I gave up that idea.

I came back to SLC, walked our dogs each day and spent time working around our home. I stepped back into snow skiing. However, having always worked, I had neglected the skill of ‘making friends’. Prior to moving to SLC, we lived in Solana Beach, CA, and my physical activities included regular exercise and jogging 5 days each week (I even ran one marathon).

You could easily say I was lonely. So, after much complaining on my part, my husband suggested I try yoga.

There was a small studio about 2 miles from our house, so I went there. Since I had no idea what yoga involved, I drove around the parking lot several times before gathering the nerve to go in. Once in, I signed up for and took several classes but wasn’t thrilled with the experience. I left, only to return 3 months later (still lonely and a bit depressed). I attended a different class with a different teacher and I was ‘hooked’. I ended up buying that small studio and - at the behest of one of my close friends and teachers - attended my first teacher training with Desiree Rumbaugh.

I found friends in the yoga community; I studied with skilled teachers, in particular those involved in Anusara Yoga - a style rooted in alignment of the body.

We moved (after 18 years in SLC) back to San Diego County, to Fallbrook in 2011. I had begun the process to move towards Certification in Anusara Yoga while I studied and taught in SLC.

I achieved Certification in Anusara Yoga in 2013. During the 15 years it took, I taught, practiced and participated in as many yoga trainings as possible.

So you know what Certification in Anusara involves, first I was recommended and accepted as an Inspired Teacher of Anusara Yoga, having taken two 200-hour trainings plus several Therapeutic Trainings and other workshops. After teaching for several years at that level, I was mentored and recommended for Certification. The Certification process involved my application, submission of a 90-minute class video to be reviewed by an unknown-to-me Certified teacher, and - finally - an exam that took 10 hours to complete! Needless to say, it was a grueling and time-consuming process, but I wouldn’t do it any other way!

Passionate about the benefits of a regular yoga practice, in 2017, I enrolled in Yoga Therapy Training at Loyola Marymount University (Los Angeles). Each month I drove to LA for weekend lectures. In early 2021, I graduated, achieving Certification by the International Association of Yoga Therapy.

I continue to teach 4 public classes each week at Sage Yoga Studios (in Fallbrook & Bonsall). I also opened a small office in Bonsall (across from the Post Office), where I am able to see individuals for Yoga Therapy and/or yoga instruction. Workshops are still a part of my continuing education routine, as well as reading and online study.

What a ride — never say you are too old, stiff or weak because I thought I was all of those in 1998 !!!

p.s. In addition to the above, I am a wife, mother and grandmother to 5 boys (3 here in So Cal and 2 in Kansas). We also have 2 dogs and I have 3 guitars I am hoping to learn to play one day.

Be safe this 4th of July and every day,