Almost one year ago . . .
I wrote a blog post titled “just one comment”.
Today, after teaching my newly re-named class, Gentle Yoga, I received a very generous comment.
But, let’s step back a bit to about 10 months ago, when I read an article by Ray Long, MD, where he pointed out the drawback of allowing the elbows to hyperextend. He used a great diagram that reflected the energy moving from wrist through a hyperextended elbow and bypassing the shoulder. Once corrected, the energy moved from wrist through the elbow and into the shoulder and upper back, strengthening the pose.
The article reminded me of a teaching I received from Adam Ballenger. Adam had us stand facing a wall with one palm on the wall, fingers towards ceiling, and elbow slightly bent. He then asked us to internally rotate the forearm and - against the strength of the forearm - externally rotate the biceps. The result? A strengthened connection from hand to shoulder/upper back (aka ‘inner spiral and outer spiral’ in Anusara lingo).
I hadn’t forgotten the teaching, but I also hadn’t passed it on (maybe I hadn’t really been using it myself since hyperextension is the least of my yoga issues).
About six months ago, I was teaching a class and one student significantly hyperextended her elbows. I paused for a moment, Adam’s teaching came into my awareness, and I asked the entire class to do the following:
Sit with right hand resting lightly on the yoga mat (I find sitting on knees is best). Middle finger pointed at front edge of mat and elbow slightly bent).
Rotate the right forearm towards midline (inner spiral) without changing the hand position, and hold that.
Shift attention to the right shoulder blade and draw it towards the spine.
As the action in #3 happens, notice a slight outer rotation of the biceps (resist overpowering the inner spiral of the forearms, tho they will give a little).
Result? Elbow crease is in line with thumb and there is a straight line of energy running from wrist to shoulders and upper back.
In today’s class I had several students returning to their yoga practice, so I thought it wise to go over this subtle instruction to enhance their arm strength. One of the good things was that the afore-mentioned student was attending today and she and I were able to demonstrate what happens in hyperextension (energy moving past the shoulder) compared to what happens when the inner spiral/outer spiral rotations are put into action (energy moves from wrist to shoulder and upper back).
After the class, the student came to me to say that in many classes, moving quickly doesn’t allow for awareness and attention to these subtle, yet important movements. She went on to say how much she appreciated the way I break things down and explain to students the reasons why.
When I receive such comments, I reflect on how they make me feel. The number of students in a class takes a back seat to offering each the knowledge that may improve their practice and experience in any yoga class they attend. And, I do a little inward smile.
By the way, I’ve incorporated this arm action into my down dogs, planks, chaturangas, etc. The strength I’ve gained is amazing.
Until next time . . .
BIT BY BIT . . .
I am watching construction of a house by one man - it’s not a huge house; probably 1200-1500 sq. ft. It began with preparation of the land it is situated on, then came concrete pillars for the foundation.
Soon, steel beams created framework for floor, walls and roofline.
Pipes began to be installed to house plumbing and electrical (I think).
Today, the first wood appeared on the floor.
I drive by this house at least 4 times a week and each day there is a new feature to observe.
Today, as I drove past, I reflected on how I teach yoga. In particular, how I break down poses. Friday, it was chaturanga dandasana (CD) - the position between our plank and cobra or up dog poses (see pic below).
I broke the pose down for students, including how to get in and out of it, using the following steps:
From down dog, move to a knee-down or knee-up plank.
In this plank, push the floor away and use your legs (VERY important).
Draw your chest forward as you continue pushing the floor away and lower into the shape shown below.
Elbows and shoulders will be in line with one another (my shoulders are a little high in the pic), and the drawing forward will line hands up under your upper chest / armpit area. (This, by the way, is chaturanga dandasana - a pose by itself, albeit a transition pose.)
Now is the moment to move to your cobra or up dog pose, as you continue to draw the heart forward.
Once complete with your cobra or up dog, you can return to down dog by moving through table, or lifting your body in one sweeping action back to down dog.
As I demo’d the movement to this group of students, I also demo’d leaving out #3 above. What happened?
a) My hands ended up under my shoulders which left me little strength to move into cobra or up dog, and
b) My shoulders ended up scrunched alongside my ears.
Contrast is a great teaching tool and one that reminded me why we do #3 - drawing the heart forward BEFORE lowering — it is ergonomically more efficient for our body, in particular our arms in support of the remaining movements.
Not quite building a house but that’s it — that’s the reason I love teaching Yoga Basics and Aligned Yoga. I teach AND I learn.
Happy Mother’s Day to all the women of importance in your life, be they Mothers or not.
'SUBTLE IS THE NEW ADVANCED'
First of all, credit to Christina Sell for this title (and my new mantra for 2023).
As many of you know, I attended a 3-day workshop in Bellingham, WA, two weekends ago. First question I hear about the workshop is “why Bellingham?” - I’m thinking people expect workshops to be in exotic places (think Bali, Costa Rica, etc.). So, to answer that query, the workshop was in Bellingham since it is the home of one of the co-presenters, Christina Sell. The second co-presenter was Desiree Rumbaugh, who lives in San Miguel de Allende.
That answers that question.
Now, about the workshop and the title: I attended with a long-time friend, Jen. (Jen was the first yoga teacher I hired at the studio I owned in Salt Lake.) She and I re-connected after many years and it was as though we’d never been apart, except that we both had SO much to share about the 12 years of life happenings between Salt Lake and now.
We both arrived on the same flight and shared space at a nice little hotel in downtown Bellingham; walking distance from several good restaurants and the yoga studio.
Day 1 - Saturday, we spent the morning exploring a great Farmers Market, enjoyed a very good breakfast, then headed to the Co-op for some groceries. Our workshop was to begin at 12:30, so back to the hotel to unload and get ready. A quick walk to the studio, where we enjoyed a fun meeting up with people we’d met over the years, including Christina and Desiree. After 2.5 hours with Christina teaching this first session, we walked back to the hotel feeling exhausted - interesting that we didn’t work to exhaustion, but the mental (the subtle) was most tiring. After a light lunch, it was back to the studio for part two - 2.5 hours with Desiree and more subtle work.
Day 2 - Sunday, was a pretty similar schedule — morning to ourselves, then to the studio. Desiree began the day and 2.5 hours later, we were whipped, especially mentally. A shorter break on this day, then back at it with Christina. Again, more subtle work - preparing us for the final day. My gut told me that day 3 would include backbends and inversions / arm balances.
Day 3 - Monday, began earlier (9am) with Christina leading the morning session. I swear we spent 2 hours prepping for backbends (in particular Urdhva Dhanurasana (UD) - wheel pose). The final pose before settling down, was UD. This pose has always been a to-be-accomplished one for me. 5 years ago, I almost was there (off the ground, but not very pretty), then backed off the work and am back to square one. However, after the work during this workshop, I feel it is still on the ‘bucket list’ and now I have some ideas on how to get there. The unfortunate part of Monday was that I had a plane to catch, so I missed Desiree’s last offering (handstands / arm balances).
I see now that they had a plan - work us (brains and body) the first two days, then do the big ‘ask’ on day 3.
So, why “subtle is the new advanced”? Christina said something similar to this at the end of her Day 3 Session. It resonates with me and the way I am teaching these days. And, it seems the students who come to my classes are ready to do subtle work (which may lead to ‘big’ poses, eventually; more importantly, tho, it is creating awareness). Our practice is not just ‘inhale, raise your arms; exhale, lower your arms’. it’s so much more — imagine your stance (the strength in your legs and torso); envision the upper back aiding in the lift and lowering of the arms, as you hollow your armpits and move the arms closer to (or behind) your ears; extend up with purpose (and straight elbows). Subtle work.
Interesting that, while my body and brain were tired, I did not have sore muscles. Not because I wasn’t working hard enough, but because these teachers had us moving smartly, with wisdom.
What a great workshop! If you read all this, thank you! My wish for you is to have a similar experience one day.
Take care, Leslie
p.s. I was the 3rd oldest practitioner in the room. The comment was made by a younger attendee that she was impressed/inspired by the elders in the room. Thank you to all my teachers who said ‘don’t let age hold you back’.
9 MONTHS AGO
If you’ve been reading this blog for a while, perhaps you remember my post from 9 months ago (July 15), where I wrote about the value of one comment.
I am often heard to say ‘it is the little things’ that bring meaning to my yoga practice. Since then and recently, I’ve received a few more that have brought a smile to my face. These aren’t BIG things (not like clasping your foot with both hands in Natarajasana (dancer pose)); these are - to me - more meaningful things.
Since I am struggling to find topics to write about (my last post was Jan 15), I thought I’d take a moment to point out what I hope others may be experiencing from their yoga practice. Here goes:
About a month ago, a student mentioned that she had been doing yoga over the years yet never felt the energy in her legs / body as she has since working with me. She continued to tell me that this has changed her approach to yoga in a positive way.
The simple action of inner spiraling the forearms, then topping it off with shoulder blade engagement (to create a slight outer spiral of the biceps) has - to another student - ‘changed her life’. While I thought ‘how could that change one’s life’, she went on to tell me that her hyperextended elbows have shifted into a more stable position using the above work. She told me that she even applies this to everyday tasks like mopping her kitchen floor.
After reading Donna Farhi and Leila Stuarts’ book, “Pathways to a Centered Body”, I have been talking a bunch to students about the psoas muscle, in particular moving from the core instead of simply using leg muscles to walk (imagine a puppet’s legs). This creates more of a glide instead of a ‘flop, flop, flop’ of the feet. One student’s reaction was to tell me that this was ‘life changing’ since her chronic condition has led her to feel that she walks clumsily (her words). Since focusing on the psoas + other core movers, her walk has become more of a glide.
I might go on, but am feeling a bit self-conscious about writing down the things I’ve taught. They aren't life-changing unless the student does the work. The three examples above are students who have embraced the teachings I’ve offered, are using them in everyday life, and it is making a difference for them.
My hope is that every yoga teacher strives to teach the ‘little things’ — the ‘things’ that may shift a person’s perspective about their body and the benefits of ‘little things’.
That’s it for now; need to get on with the day. We face another day of rain - one of many lately. When it’s hot and dry, I will regret grumbling about the rain.
Have a great day / week / month !!!
2023 & BEYOND
I have, for the past month, been thinking of WHAT I could write about in this blog. Needless to say, I’ve come up empty. Therefore, if you are reading this, you are about to receive some of my mind’s wanderings (some of which you may use; others, you will discard).
As 2023 begins, I am reminded to be grateful for my health. Both Howard (husband) and I began the year with the worst colds. I do believe we are keeping the kleenex business IN business, as we sniffle. Mine, fortunately, has resolved for the most part; his has moved to the lungs, giving him a non-contagious (he’s been tested by professionals) bronchitis that is being treated by same professionals. We hope this is the only cold for this year.
We also began the year following the fad of “dry” January — meaning, no cordial glass of wine with each other or the neighbors during the month. While nothing dramatic has happened, I do feel good about this small effort.
As to resolutions for the New Year - I made none. In the years past, I have set an ‘intention’ instead. Most notable were:
To spend time quietly, focusing on my breath, each morning before turning on any screen.
To set my fork down between each bite of food at mealtime.
While some mornings and mealtimes I forget, for the most part I am developing two new habits that serve me well. I have yet to set an intention for 2023 (if you’ve read my blog over the years, you know I am a devout procrastinator).
I have added more movement to my schedule and my body. About 6-8 weeks ago, I began attending the mat pilates class offered at Sage Yoga Studios (Fallbrook & Bonsall, CA). Though quite different from Yoga, Pilates is moving some muscles that definitely need strengthening in my body and it’s fun! And, to supplement my personal Yoga practice, I’ve begun to attend some of the Yoga classes offered at Sage. A benefit of attending other classes is that I move a bit differently from my routine plus I’m reminded of some poses long forgotten. (Maybe this added movement could count as my 2023 Intention?)
Next week begins the 10th Yoga Teacher Training at Sage Yoga Studios. I’ve led each and am proud of the teachers at Sage (and away) who carry some my knowledge under their belt. And, I’m most proud that - to a person - each of those graduating from the Training has gone on to pursue a niche through advanced training.
So, those are some of my thoughts as I enter 2023.
I’d love to hear your intentions for the year. Drop me a note or comment below.
Svadhyaya ( Self Discovery / Awareness )
As I write this, I feel that many of you have heard me say this Sanskrit word (Svadhyaya) multiple times (maybe even more than multiple times). And, I will repeat it here a few more.
Svadhyaya literally means ‘one’s own reading’ or ‘self-study’. It is the fourth Niyama of Patanjali’s Yoga Sutras and has the potential to deepen our yoga practice way beyond the mat. The Niyamas are the second stage of our eight-step practice of yoga (Yamas, Niyamas, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi).
I follow an Ashtanga teacher on social media and his recent writing speaks to Svadhyaya:
“It doesn't matter how many postures you do. . . . It matters that in your posture there is enough going on within you to keep you engaged in a process of discovery that never winds down.” David Garrigues
In my teaching, I will sometimes ask a newer student what / if they are noticing anything different about their movement, their moods / emotions, their ability to remain calm in a stressful world, (or anything else), after beginning this practice of Yoga.
Often, I receive the answer ‘no’. And, I respect that. I am hopeful, though, that each of us may come to a point where something ‘clicks’ — a movement is easier; a previously triggering event loses its power; work (life) appears less stressful. And, if we realize that we will each reach that point at a different time - accepting ourselves so to speak - the pressure to ‘change’ releases.
How many times have you heard a person in your yoga class exclaim “I started yoga and it changed my life!”? I’ve heard it many many times and I believe them. It is important to realize that not everyone has the same experience when they step into their first yoga class.
Here a few comments I’ve heard over the past weeks:
‘At work I sit in front of 3 screens. Since I’ve begun to focus on nasal breathing, I no longer feel the anxiety created that I think was caused by working in front of 3 computer screens’. (student of 6 months).
‘I felt a shift in my sacroiliac nerve pain today.’ (student of 2 years)
‘I feel so good after a yoga class.’ (student of 3 months)
‘This awareness, I believe, will change my life.’ (student of 9 months)
We all arrive at a point of awareness in our own good time. There is no pressure to ‘feel’ something — just to notice, to keep inquiring, to keep learning. As David said, to remain “engaged in a process of discovery that never winds down.”
Thanks for reading — this is short; got to get on with the day. I hope your day is a good one!
Questions / Suggestions Welcomed
About 2 weeks ago, a student asked me for some thoughts on moving through poses when in a flow class situation. This question arose as that student ‘pushes her envelope’ a bit — which is always encouraged by me. After all, it is through stretching our perceived limitations that we grow.
Therefore, on that day, I offered advice on the “poses between the poses”. In other words, the transition poses. These include - but are not limited to - mountain pose (tadasana), forward fold (uttanasana), half forward fold (ardha uttanasana), down dog (adho mukha svanasana), plank (phalakasana).
And, we can’t forget movements like walking to our hands from down dog to forward fold. And when one arrives at the forward fold, it may be compromised by the often-blamed hamstrings. It’s good to know the compromise may also rest with tight calves, tight hips, weak core and back muscles.
Another transition challenge may be stepping one foot forward to your hands from down dog. Hence, the “poses between the poses” are often as challenging as the BIG pose a student is striving for.
The message here is not to overlook those seemingly ‘easy’ in-between movements we are asked to do.
As I’ve moved through my yoga journey, it’s become clear I may not ever accomplish some of the more challenging poses. However, that leaves a lot for me to focus on. What? I focus on the “poses between the poses”. And, once I arrive at the BIG pose, modification is my best friend.
Modification does not - in my book - mean child’s pose (as mentioned in my last post).
When challenged by a pose, I take it step-by-step. One example is padangusthasana (hand to foot/toe pose), where my work lies with keeping the standing leg from ‘popping forward’ as I raise the opposite leg. I release the idea that my raised leg is straight (at least for now). A strap often comes in handy to straighten the lifted leg, but sometimes a strap isn’t available. In those cases, my knee remains bent which allows my standing leg and spine to line up straight and strong.
Enough about me. What challenges you in your practice? Break it down, work on it piece by piece, strengthen the parts that restrict you and lengthen them through steady, focused work. Skip the vinyasa, stay in down dog, especially if you’re feeling fatigued (doing a pose when one is too tired is a recipe for something other than positive). And, unless you’re not sure about what the teacher wants, resist looking around. Even those that look confident may be struggling. Work your pose, even if it’s a bit different from everyone else’s.
And, most of all enjoy your yoga practice - your strength, balance, flexibility and agility !!!
'it's in the minutiae that excellence happens'
The title of this blog post is actually a quote I borrowed from Robin Arzon, head instructor for Peloton, during a MasterClass. Robin is also an ultra marathoner and author, as well as presenting a series of classes for MasterClass. The topic I was reading was ‘overcoming failure’ and ‘using failure as feedback’.
You may be thinking that I’ve taught yoga for 23 years, and now have a Yoga Therapy practice; why am I thinking about failure?
Add to that, my thought process that - at age 72 - I’ve come a pretty long way so why consider this topic.
First, let’s define the word ‘failure’:
lack of success
omission of expected or required action
action or state of not functioning
For now, omit #3 above, because clearly I am functioning in my life and in my Yoga journey.
And, let’s talk about #1 and #2, as it relates to me and my journey:
lack of success - I don’t like to claim this one, since I do feel successful in many aspects of my life and my yoga. And, if you attend one of my classes, you will encounter a Yoga instructor who has yet to master handstand, many of the arm balances, urdhva dhanurasana (wheel pose), and many other poses - too many to mention here. So, yes, I have been UN-successful in areas of my practice.
Where I have been successful is in sticking with it. I continue to try. I think of that effort as a point of success.
omission of expected or required action - When you come to a Yoga class or therapy session with me, you may never hear me say ‘move to child’s pose if the work is too much for you’. My challenge during an advanced practice was to keep up and still be in some shape of the pose - so, I worked many of the advanced poses from a modified shape.
When applied to Yoga, #2 is another way of saying ‘modify’. I may or may not offer modification ideas, depending on the pose. I do suggest that this is the student’s/client’s practice and that they will learn over time what their body/mind/breath handles well. I am hopeful that my teaching will lead students/clients to self-awareness and the ability to modify a pose/movement — even if a part of the pose of omitted.
Going back to #1 — success is trying; making an attempt at a pose, even if it is modified.
All this to say, my classes/sessions may often focus on the minutiae - how we place the hands, where the gaze rests, how to engage and use the solar plexus region (the seat of our heart chakra) to strengthen our poses, etc., etc.
It is in the small things that our Yoga journey gains a quality of svadhyaya (self-awareness) and the quality of self-awareness brings excellence.
Until next time . . .
JUST ONE COMMENT . . .
Just one - that’s all it takes to help me feel that what I am teaching is making an impact. Mind you, this isn’t a plea for comments, just an observation over the past few days. It’s also an acknowledgment that what’s happening for some in my classes is ‘svadhyaya’ - a Sanskrit word meaning self-awareness and self-reflection. Here are examples:
My teaching lately has included a LOT of breath work. I’ve been doing extensive reading (books and articles) about the power of our breath — especially if one breathes through the nose (inhale and exhale), and is able to slow the breath. The breath has an amazing impact on our nervous system; for example, if I mouth breathe, I place myself in a low state of hyperventilation and activate a state of ‘fight or flight’ in my nervous system. What comment did I hear about this?
“I sit at my desk watching 4 screens each day. As I press my tongue flat against the roof of my mouth, it is not possible for me to mouth breathe; I breathe through my nose. I notice that I’m calmer.” *
I ask students to continue to get up and down from the floor twice a day - even if they are using something to support themselves. This practice maintains our brain-to-body skillset of that action (getting up and down from the floor). A person who doesn’t (or refuses) to get up and down (unless there is a valid reason), loses the skill to do it and may very well panic if they take a fall. The nervous system will kick in, creating all kinds of havoc and disbursing hormones (think adrenaline) into their system. Things go from bad to worse as that person waits to be helped up from the floor. What comment did I hear about this?
“I have a friend who is terrified of falling because she doesn’t think she can get back up. I am glad you encourage us to practice getting up and down each day.” *
When teaching this lesson, I add the instruction “if you fall, take stock of your body (as in, ‘is anything broken or injured’). If all is well, take a moment to calm yourself. Now begin to help yourself up with whatever resource is available. Check again for injuries once up.”
Back to the breath: From a book I’ve been reading, I now encourage students to inhale expanding low ribs first, and allowing belly to expand. Exhale begins in low belly, tightening core muscles, and the low ribs move in. This is diaphragmatic breathing; different from many of the breath exercises I’ve done over my years as a Yoga Teacher/Practitioner. The upper chest is quiet. (The upper chest and accessory muscles of breathing will come into play during exertion.) And, what did I hear?
“I sing and the instruction is always ‘use your diaphragm’. Until you had us place our hands on our low ribs and expand into our hands and belly, then exhale using belly first, I struggled to understand. Now I get it.” *
I get it, also — I have to listen for these little gems. They tell me people are listening, even when I think I have talked about the way we breathe and the way we move ‘ad nauseam’.
This morning, in that time between awakening and actually getting out of bed, all this came to me. An observation that makes me happy and may be worth reading about.
Until next time . . .
* Quotes are paraphrased, since I am relying on memory.
AND, IT’S A WRAP: “Vacation in the Summertime !!!”
Vacations are great - once you arrive at the destination. I can tell you that planning, paying, packing are not the parts I enjoy, but they are the means to an end, right?
I took a page from my previous blog — tried to pause before reacting. I was able to do that, in most circumstances. Doesn’t mean I’m perfect — a few ‘snarky’ comments passed through my lips; not something Howard (husband) enjoys or that I’m proud of.
Our trip - a cruise in the Baltic on a Viking ship - offered me lots of ‘people-watching’ opportunities - the good, the bad and the ugly.
The good - people helping people; people waiting for the slower ones in the group; people smiling, saying Hello, and even engaging in conversation. Plus all the beauty of the countries (Denmark, Poland, Germany, Finland, and Sweden) that we were able to visit.
I was going to go on about the other two (bad & ugly), but I think I’ll just stick with the good.
So, I’m home — now what? Back to work - teaching public classes and seeing clients in my office. I heard that, while gone, the teachers who sub the public classes I usually teach did a great job. I plan to thank those who stepped in for me; so good to know this change was well received by those attending class.
Our travel home was uneventful. A longer-than-anticipated flight (including wait time and tarmac time) from JFK to LAX wasn’t pleasant; however, we made it home safely albeit 2 hours later than we had anticipated. All was good at home and it felt so great to be in our space again with the pups.
When practicing and teaching yoga, I am often heard to say the quote “change is inevitable; growth is optional” (author not known). Same is true for travel in another country/situation. There were changes in routine, languages, people, circumstances. Let’s hope we took the ‘growth path’.
So, I will stop rambling now. I wanted to get a brief note to the blog so that I can send my newsletter (another means to an end).
Enjoy your Summer travels,
CALM DOWN (or, better yet, Pause)
IF YOU’RE HOPING TO READ ABOUT YOGA POSES, SKIP THIS ONE …
My husband, a very smart man, recently asked me if I’ve ever been able to calm down when asked (or told) to “calm down”?.
My answer was no.
A recent situation in our house is a good case study for this ‘calm down vs. pause’ story.
We have 2 bathrooms, both beautifully remodeled. One, however, needed shower faucet adjustment. As it was being adjusted, a part was dropped down inside the wall. Since it was the guest bath, we promptly forgot about it.
UNTIL 2 weeks ago when we realized our daughter and son-in-law would be visiting, would enjoy a shower, and I didn’t enjoy the idea of sharing mine. A futile search ensued for the manual, so we could replace the lost part. Another web search gave us name/model of said faucet. A call to the manufacturer. The rep my husband spoke with calmly walked him through the dismantling of the faucet, determined what part we needed and even provided store names. Problem solved.
However, one morning in the midst of the above, as I’m getting ready to teach, I have an anxious moment. It reared it’s ugly head as an internal tantrum that could have easily ruined a day (or days). As I fumed about the lost part, the forgetfulness, the disassembly and hoped-for reassembly, I paused. I thought about what my tantrum would NOT accomplish and I decided to hold back on my emotions.
Best decision I’ve made in a while. That pause kept household stress to a minimum, kept me from being a real ‘shrew’, and helped me deal with my emotions more skillfully.
Take care and enjoy the rest of May,
p.s. here’s a pic of our repaired faucet:
"EACH POSE IS YOUR WORK OF ART"
I’ve written a short article for the Sage Yoga Studio newsletter, titled “Each Pose Is Your Work of Art”. I thought I would share it here, since it has changed my practice and my appreciation for EVERY yoga pose:
Fortunately, for me, the phrase ‘each pose is your work of art’ was one I heard frequently in the Anusara classes I attended. Almost every teacher would remind me that I was creating art as I practiced. As one who never thought of herself as graceful or creative, repetition of this phrase settled it - the concept - deep into my core and my heart. I am creating art. And, I attempt to transmit that message to the individuals attending my classes.
When I view a pose in this manner, I truly feel the body moving — I feel muscles engaging, limbs getting longer, the breath helping to soften resistant tissue (think hamstrings), and so on.
More importantly, I begin to value the poses - ALL the poses, even the ‘poses between the poses’. Take tadasana (mountain pose) — what a great feeling to have the four corners of my feet rooted securely to the ground. To engage the muscles from the feet to the pelvis. Then, to rise up through my torso, lifting my sternum and allowing shoulders to soften a bit. Finally, lifting the crown of my head towards the sky above my ‘mountain’.
I used to rush from one ‘big’ pose to the next, not always thinking about the value of intentionality in the poses that will take me to the next ‘big’ pose. Moving with purpose through the ‘poses between the poses’ adds beauty to my practice (if only in my eyes). I say ‘if only in my eyes’, but I see it in the classes I teach — I see the beauty of carefully placed hands, straight elbows, soft gaze, etc. — whatever the pose and the ‘poses between the poses’ require.
Try it. Pay attention to each mountain pose, forward fold, cat/cow, etc., etc., and observe how your practice and each pose becomes truly YOUR ‘work of art’.
Take care & be safe.
On The Breath
I began reading “BREATH” by James Nestor over this past weekend — for the THIRD time. This time I am taking notes. Writing down all the facts I want to share with you and, hopefully, have you incorporate into your daily lives.
Basically, the book tells us all the benefits of breathing through the nose, both inhale and exhale. Even when exercising or sleeping, the ability to breathe through the nose is beneficial.
The breath (in my experience) was one of those things I took for granted no matter what I was doing. When running (yes, I did run a marathon - once many, many years ago), or cyling, or working out, the memorable instruction was inhale through the nose, exhale through the mouth. Many of you may have heard similar instruction.
Dr. John Douillard, trainer to many elite athletes, conducted his own studies to examine the benefits of nasal vs. mouth breathing. When mouth breathing, athletes pushed to their limits entered ‘anaerobic overload’ which can lead to lactic acidosis (think exhausted, stomach pain/diarrhea, muscle cramps). (Anaerobic exercise does have its place in short length, high intensity activities.) Dr. Douillard’s conclusion was that breathing through the nose could cut total exertion in half and offer endurance gains.
So, back to the breath - taken for granted, much like a lot of our body and its functions.
What are some of the benefits of breathing through the nose?
blood pressure may be lowered
heart rate may lower
heart rate variability increases, bringing the body and nervous system back into balance
mental clarity improves
That’s just 4 things and there are more - yet to be discovered and chronicled from my THIRD reading of this marvelous book - ‘BREATH’ by James Nestor.
Within the book, Mr. Nestor writes about his own personal experience with forced mouth breathing (in an experiment conducted by Stanford University). And, as he tells us about this journey, he also gives us a historical picture of our evolution (from nose breathers to mouth breathers and why), as well as other cultures’ approach to the breath. For example, Native Americans encouraged nasal breathing - Mothers would breastfeed babies, then hold their mouths closed as they fell asleep; encouraging nasal breathing throughout the day and night. In Puebla, Mexico, school children were chastised for mouth breathing — the belief being that mouth breathing was disrespectful and leads to sickness.
Perhaps someday I’ll get a note from Mr. Nestor, thanking me for promoting his book to almost everyone I meet. It is a keeper and has changed my life in these ways:
BP is 103/60
HR is 57
HRV - I haven’t checked that one
Mental Clarity - well I think it’s better
Buy the book or go to the library (here in Fallbrook, there is an 8-week waiting list for the book). No matter the means, read (or listen to) it.
Take care & breathe through your nose,
"It's a party; arrive whenever you want"
This quote came to me this morning as part of a newsletter I receive weekly (Cup of Jo, by Joanne Goddard). Within her newsletter, she includes ‘newsy’ pieces that she’s read and the one that caught my eye was “Life’s a Party, Not a Race” by Caroline Donofrio.
All that to say the article addresses late bloomers (like myself).
It’s not unusual for a new student to arrive for a class, to set up their mat alongside mine, not realizing that I am the teacher. Once I introduce myself, I often hear “oh, you’re the teacher?”. Which is not all that surprising given the emphasis on youth, flexibility, svelteness, etc., promoted by many of the ads, publications, TV portrayals, etc., of yoga teachers, in general.
I’ve learned to brush those questions off, ask about injuries, and tell the new person where to place her/his mat and what props to have available, then to teach the class.
That’s not to say younger isn’t OK. In fact, I watched a young yoga teacher on Youtube this week (affiliated with REI). She was great, as are many.
What makes me different is ___?___. I started that sentence and don’t know how to finish it. I do know this about myself:
At 72 years, I feel stronger than I have in many years. I love moving into and out of poses and NOTICING the muscles engage or release in order to move my body.
I am more agile than some my age, which makes me both proud and sad (as in, when do people give up and stop moving).
I have never achieved extreme flexibility, but I know (and appreciate) that when I take child’s pose at the end of my yoga practice, my forehead easily reaches the mat. If you’ve taken my classes, you know that I readily admit that in my first child’s pose of a practice, my forehead is probably 2 inches from the mat. Now, that’s flexibility in action!
I enjoy the sense of calm yoga has offered me — rarely does my heralded “Thompson” temper flare (Thompson is my maiden name; the temper inherited from my Father).
And, the breath — I am passionate about the breath — how I breathe, helping others to find and observe their breath, studying everything I find about the benefits of breathing through the nose (inhale and exhale).
When I started my yoga practice (at age 48), it was to deal with loneliness and probably a bit of depression after Howard and I moved to Salt Lake, 30 years ago. He was traveling, I was home with 2 dogs. Skiing only took up 3-4 months of the year; the rest was spent trying to figure out life without a job to create friendships and fill my days. Howard suggested yoga. I tried, didn’t really like it, so quit after a month. 3 months later I was back in the studio (different teacher, different type of class) and I’ve never looked back.
I hope to continue as long as this body and mind allow. As Desiree Rumbaugh told me once: “You can’t play the age card.” I won’t.
Take care & be safe,
AND, IT'S BEEN ANOTHER MONTH !!!
Where does the time go? or What excuse can I use this time?
No excuse that I can think of right off the top of my head. Let’s just blame it on the Holidays, or on Covid, or on busy-ness, or you fill in the blank _____________________.
I had intended to title this blog post “OUR AMAZING FEET”. Then I noticed dates and the urge to comment on that overcame the feet. I will, however, switch gears now and talk about the feet.
Anatomically, each foot has 26 bones, 30 joints, and more than 100 muscles, tendons and ligaments.
And, their purpose? To support us as we move through LIFE.
And, do I pay much attention to my feet? I do now (prior to beginning my yoga practice 25 years ago, I’m sure I didn’t — unless they hurt).
Do you pay much attention to your feet? (Be honest here.)
Last weekend, I received a refresher course on the feet and ankles. Many moons ago, I had the pleasure of studying with Jenny Otto who forever imprinted on my brain the value of massaging and moving the feet (outside of our shoes).
The refresher didn’t differ too much from the lessons I took away from Jenny’s workshop. And, I break them out every so often to remind students how little we appreciate the appendages that move us through life.
A typical warm-up, focusing on the feet, goes like this:
Massage the sole of your left foot using your thumbs (not to create pain, but to move the fascia around on the sole of your foot). Move around the perimeter of your foot, including your heel.
Once complete, spread your toes and slide the fingers of the opposite hand between your toes. (Since you’re massaging your left foot, you’ll slide the fingers of your right hand between the toes. A little tip — this works best with a light oil or lotion on your hands — helps the fingers move between the toes more easily.
With fingers between toes, gently flex your toes several times using your hand to accomplish this.
Now, with fingers still between toes, squeeze your fingers with your toes (you’ll be surprised at how strong your feet are). Repeat 2-3 times, holding each squeeze for 2-3 breaths.
Gently slide your fingers out, give your foot a good overall rubdown, and treat each toe to a little ‘tug and a wiggle’.
Now, hold your ankle like a baseball bat and gently shake your foot. (Some find it challenging to relax the foot, so be patient with your new-found feet.)
Switch and repeat numbers 1-6 on your right foot.
Having completed the massage/movement part of this foot warm-up, now place the feet flat on the floor. Keep the sole of the foot rooted, as you lift your big toe on each foot. Don’t be surprised if the toes don’t respond as you’d like; remember, you’ve probably been shoving them in shoes for a number of years and they’ve ‘forgotten’.
Now lift all 10 toes (keeping the soles of your feet on the ground). Reach your big toe away from your foot and to the floor. Stretching the big toe away hopefully will prevent bending the toe to get it down to the floor, which I’ve read may lead to ‘hammer toes’. No one wants those, especially in the land of flip flops (So. Calif.).
Once you have your big toes down, can you release your little toes (the middle 3 on each foot will be up)?
For some of us, this was a big ‘ah-ha’ moment. Massaging and moving the feet as tho they were fingers! Remember that not everything goes smoothly the first go-round; practice is our friend and our feet will love us for it.
As you finish the above, come to standing. Observe your feet — how do they feel? how does the ground feel beneath them? are they lighter? more spacious? a different color?
No wrong answer just observation.
Would love to hear feedback!
Take care & be safe,
Wow -- it's been a month!
HAPPY NEW YEAR TO YOU ALL !!!
My goal over the past year has been to write in the blog about twice a month, keeping my posts short yet informative. I hope I’ve met that goal.
My goal in 2022 ought to be the same; however, I’ve already fallen short. In going over my website this morning, I notice I haven’t written a blog post in over a month. Well, I can probably come up with a number of excuses and I’ll also apply a dose of self-compassion (as opposed to self-flagellation).
I asked the class yesterday (Jan. 3) if anyone was making resolutions — not many were. Then I asked about intentions — as in “do you have intentions for 2022?”. Got a few more nods. I didn’t inquire what they intended, but the fact they attended class the first Monday of 2022 tells me that yoga may be one of those intentions.
And, now you’d like to know my intention. Right? Well, it isn’t too exciting so don’t get your hopes up. My intention for 2022 is to put my fork down between each bite.
That’s an intention?
Yes, that’s my intention. I eat way too fast, often gulping my food in order to get the kitchen cleaned up and settle into whatever mini-series we’ve decided to indulge in.
Now is the time for you to remember that my mornings and days are spent yoga-ing (as in practicing, teaching classes, and working individually with clients of my Yoga Therapy practice. I also read yoga ‘stuff’ in the mornings and spend a few hours each week participating in webinars or online classes). I spend evenings ‘goofing off’ - once laundry, dishes, cleaning up, etc., have been accomplished.
I’m thinking that putting my fork down may align with my yoga practice after all. If you’ve attended my classes, you know that we move slowly, we attend to the details (how feet are placed, are legs engaged, what does posture look like, etc., etc.). To quote one student: “LOVE the subtleties !!!”
Well, I intend to apply subtleties to my eating. Putting the fork down may lead to more chewing (a good thing according to the book “Breath”). Chewing more will also make digestion easier. Very basic, ho-hum, unexciting things, but oh, so valuable.
Like the subtleties in our yoga practice. I love them also and appreciate that students get that part of what I teach.
Keeping this short, I’ll wish you all a HAPPY NEW YEAR (again). Be safe and be kind.
Until next time . . .
ON BIRTHDAYS AND HIPS . . .
In November, I turned 72 years old — yup, I wrote it right ‘seventy-two’. Seems very mature to me. Do you look at people and think “I must be younger than them” and then you’re not? Happens to me more than I care to admit. However, I am healthy, I am mobile, I have a great husband and wonderful children (can’t forget their families in this ‘accolade avalanche’). Quiet celebration, dinner with friends, champagne by the Christmas tree. Nice day.
Another first — our Christmas tree was up in NOVEMBER. That has never happened. Usually it goes up about a week before Christmas and comes down a week after. We have many days to enjoy it.
Now, what about the hips? Well, I participated in a 2-part webinar presented by Ginger Garner in late October. Ms. Garner is a Physical Therapist and Certified Yoga Therapist, and her passion is hips.
“You can’t play the age card!”
I used to cringe when students asked for ‘hip openers’, remembering the many classes I’d taken where the teacher interpreted that request as one to spread the legs as wide as possible. Not so, according to Martin Kirk, who wisely said once “every pose is a hip opener”. Think about it — even mountain pose moves the hips.
So, I signed up for this webinar to learn more about hips. And, BOY, did I learn a lot (a scary lot). I already believed that while hips are large joints, they are also subject to injury if abused repeatedly. Ms. Garner shared many facts about hips — femur neck angles, placement of femur head in acetabulum, labral tears, a new-to-me ligament called ligamentum teres, plus what could hurt and what could help the hips.
I already use caution in teaching by alternating weight-bearing legs so that the hips get to rest between sides. I also am very watchful/careful/attentive when moving a group of students through hip movements. I now am extra WCA (watchful/careful/attentive), because I can’t see femur neck angles, cartilage damage, etc. I can only ‘guess’ at what may be going on.
And, get this, everyone is different! And, some are different from left leg to right leg!!! How does that happen?
So, initial takeaways are:
Allow feet to be un-parallel (for some of us, that’s a literal ‘stretch’); however, if a foot turns out as a result of femur neck angle or femur head placement, we are probably NOT going to correct it by asking them to stand feet parallel. Instead, we may be forcing their hips into an uncomfortable (and un-safe) space.
In Side Angle Pose (Parsvakonasana), stop with forearm on thigh. Taking the hand to the floor forces the hip to an angle that may impinge the labrum or that ‘ligamentum teres’. Can you think of other poses where we extremely flex the hip?
Listen to our bodies. The brain has an uncanny ability to sense danger and there may be a sense of hesitancy (signal) that this is as far as one should go in any pose.
There is more to tell; I plan to watch the webinar again. I have to admit, it now is a bit ‘scary’ to move students into poses and not know what’s going on inside their hips.
Enough. (Remember that book - The Age of Overwhelm - well, things like the unknown-goings-on in our hips contribute to my sense of overwhelm.) I’ll watch again, learn what I can and continue the conservative path I’ve followed for years.
Me (Leslie) in my office . . .
“Change is inevitable; Growth is optional.”
MY SCHEDULE:
4 Public Classes each week at Sage Yoga Studios, Fallbrook & Bonsall
Each weekday afternoon and Saturday mornings in my office - 5525 Mission Road, Suite C, Bonsall, CA (check this website for more info).
ON INTENTION . . .
INTENTION Definition: A thing intended; an aim or plan (from Latin Intentio(n) - stretching, purpose). The end or object intended; purpose.
When I began my yoga practice, I found myself confused by the instruction “set an intention for today’s practice”. I guess I was never sure just what I should ‘intend’. As a result (and because I have realized over the years that if I am confused, probably others are also), I have left that particular instruction out of my teaching.
It is creeping back in. The word, that is — not the instruction to ‘set an intention’.
How so?
I think that when I practice my poses with intention, I have purpose, I have a plan. I am not just ‘willy-nilly’ stepping onto the mat and throwing down a few poses, then walking off saying to myself “there, I did it”.
Intention creates mindfulness on my yoga mat.
In Anusara Yoga, we have 5 principles that we follow in each pose (every pose, I should say). They are:
Open to Grace
Muscular energy
Inner spiral
Outer spiral
Organic extension
Are you saying “Huh?” yet. Well, let me explain it a bit further.
Open to Grace - we open to the practice, to our purpose, to our spirit,
Muscular Energy - we begin to engage the muscles,
Inner Spiral - drawing the inner thighs in, back and apart, we create space in the sacrum/pelvis (this also happens in the arms drawing support from the upper back and shoulders),
Outer Spiral - energize core and point the sacrum towards floor (towards a spot just behind the feet),
Organic Extension - the pose is set, now we grow it: pressing out through extremities - lengthening the spine - extending the crown of the head.
Sounds like a lot, but after you’ve practiced Anusara for a while, using these principles, it becomes like brushing your teeth — it becomes more intuitive on the mat. Or, should I say “more intentional”?
I have been reading a book titled “The Age of Overwhelm”. In it the author offers us tools to avoid ‘overwhelm’ - one of those being to live with intention. Her words: “Intention is like the banks of a river through which grace can flow. Being intentional allows us to focus and move through this world without losing ourselves.”
If you celebrate Thanksgiving, may it be wonderful spending time with family and friends after the past long periods of isolation. Enjoy!
VACATION
As I mentioned in an earlier blog post, words fascinate and inspire me.
Today, I reflect on the work ‘vacation’ (since I am returning from one). In the dictionary I consulted, the word is defined as:
a period of suspension of work, study, or other activity, usually used for rest, recreation, or travel; recess or holiday;
a part of the year, regularly set aside, when normal activities of law courts, legislatures, etc., are suspended;
freedom from duty, business or activity;
an act or instance of vacating.
Well, I certainly have suspended work, study and other activities. I am not in court or legislature, and I am free from duty, business of activity. I also am not vacating.
However, I see on my calendar that it’s time to write in the blog and to schedule a newsletter, so I guess I can’t say that I am totally ‘free from duty, business or activity’. I still am thinking of you, planning for my return and looking forward to being back in our routine.
That said, I am enjoying this time of respite. What does ‘respite’ mean? My best definition is “an interval of relief”.
It’s been a great 3 months since I opened North County Yoga Therapy. In those 12 weeks, I held over 50 appointments with persons requesting my assistance. WOW !!! That certainly exceeded my projections and my expectations.
I’ve been loving all the work involved (except marketing, which I know is a necessary evil); so as I continue I must accept the challenge and opportunity to learn to LOVE marketing, as much as I love working with the people who have sought me out.
So, at the very least, I needed an ‘interval of relief’ from the challenge and opportunity of marketing.
My classes continue at Sage Yoga, Fallbrook and Bonsall. The Monday/Thursday classes in Fallbrook are bit more challenging for students; while the Tuesday/Friday classes in Bonsall are a bit more forgiving. Check out my schedule with class descriptions on the Sage website.
That leaves afternoons open for individual appointments at my office (5525 S. Mission Road, Suite C — same shopping center as the Bonsall Post Office). If you’d like to meet with me, shoot me an email. I’ll be back in my office on October 19.
Perhaps this will be of interest to you, a family member or friend: On Friday, October 22, I’ll offer a talk to the local Parkinson’s Support Group. My emphasis lately has been the value of breath, but I’ll also include a bit of appropriate movement. The group meets on the 4th Friday of each month, 10am, at the Fallbrook Community Health & Wellness Center, 1636 E. Mission Road in Fallbrook.
In the meantime, take care . . .
ON THRIVING . . .
In an effort to be more visible on social media, I recently posted this quote from Maya Angelou:
“My mission in life is to not merely survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.”
I don’t remember where I saw the word ‘thrive’ compared to ‘survive’, but it sent me down the 'rabbit hole’ in search of more information on these two words.
Survive: Per the dictionary — continue to live or exist, in spite of danger or hardship; manage to keep going in challenging circumstances.
Thrive: Also, per the dictionary — to prosper - be fortunate or successful; to grow or develop vigorously - to flourish.
Both are good, don’t get me wrong - I’m not choosing one over the other. To be content in my life, I would like to have some of both.
Survive, to me, equals resilience - that ability to find strength to get through (or around) challenges.
Thrive, to me, equals surviving with growth, with passion (as Maya Angelou so eloquently stated).
I have had challenges in life, though - for the most part - I count myself fortunate at age 71, to still have my health, strength, balance (a challenge at times), and agility. I’m not sure I would be in this state, had I not had the practice of Yoga to support me (big thanks to my husband for guiding and supporting me in this direction).
Each time I step onto the yoga mat, I experience a sense of opportunity and exploration - all parts of thriving, in my mind. I know I could choose to do as some in my world did - to retire, to settle in, to allow their views of the world to narrow. I hope those days are a long ways in my future; and I am sure that continuing my Yoga practice will assist me towards this goal.
So, I teach, I learn, and I do so with passion, some compassion, humor, style, and humility.
I would not be here without the students who support me, the friends who listen to me, and my family who are always present. My gratitude to all.
As with all my posts, I try to keep them personal not preachy. If you have thoughts to share, I would love to hear them.
I still teach my 4 classes at Sage Yoga each week; schedule is on the Sage website. And, my new business, North County Yoga Therapy, I’m happy to say is thriving. You are already on my website, and can read more as you move around the site.
More next time; take care, we are still in troubling and divisive times,
Leslie