TWO THINGS
I begin many emails with the wording used in my title (Two Things). The reason? I believe many people just read the first sentence or paragraph of an email and set it aside (I’ve been known to do that myself). I’ve decided that if I say at the outset there are ‘two things’ to consider in an email, perhaps both will get read.
Then, depending on the importance, I highlight those two things in some way (bold text, bullet points, etc.). Something that keeps the reading simple.
So, here goes ‘Two Things’:
This year I turned 75. An interesting and kind of sobering realization that I’ve made it 3/4 of a century. Not much has changed as a result, but I felt it worth mentioning.
As an aside, I read a book recently titled “Ageless Aging” (recommended by the Mayo Clinic and my husband, Howard). In it, the author points out that ageism is the last acceptable ‘ism’ in our Western culture. I feel that (ageism) on occasion. Then I remind myself of two important quotes from two of my many yoga teachers:
1. “You can’t play the age card.”
2. “You are the example to the young ones of what is possible.”
After thinking of those two quotes, I go on about my business of teaching and learning.
(Those, however, were not the two things.)
The word ‘intention’ is my second ‘thing’. Not a huge word, not a flower-y word, but one that transmits an attitude to our yoga practice. As a teacher, I see some who practice with intention (defined as something that you want or plan to do) — no step is too small or overlooked. I can see it - their goal to create a pose without skipping a step (or hurrying to get to the next pose).
And, when I say the word ‘intention’ (as in, “kick up as though you mean it, with intention”) things change; attitude changes. An amazing word.
What made me think of ‘intention’ this morning? One of my favorite teachers uses the following phrase in her marketing: “Precision of Intention; Clarity in Action; Respect for Limits”. Lots to contemplate in that phrasing.
I’ll just stick to ‘Intention’ this morning.
CHAIR YOGA
In April 2024, I responded to an RFP (Request for Proposal) to conduct a chair yoga class at our Community Health & Wellness Center, which is operated by the Fallbrook Regional Health District.
This class is free to community members with the recommendation they attend the 2-day-per-week class during a 10-week session. (Of course, we recognize life happens so few have ‘perfect’ attendance.) Another part of the class includes measurements (weight, BP, flexibility, pain, etc.). These measurements happen before the first class of a 10-week session and again at the end. This data can then be used by the District for possible funding opportunities.
All the above to say, I teach a free chair yoga class twice a week at the Community Wellness Center.
Some ‘scoff’ at Chair Yoga; however I know that for some it is as challenging as any other yoga class. Attendees in my class appear to have little experience with yoga and many are about my age (74 soon to be 75). I am always amazed by how much these students want to learn about the practice and their bodies. I often think I might be overwhelming them with anatomy terms, but they keep asking, listening and learning — I Love It !!!
We are about to end our 4th session and begin the 5th. Great experience for me.
In other yoga news, I continue to teach 4 classes at Sage Yoga (check the schedule at www.sageyogastudios.com) and I continue to offer individual yoga therapy and instruction at my office in Bonsall. Busy, Busy, Busy!
And, I’ve been invited to speak to our Parkinson’s Support Group this month (October 25). Those challenged with Parkinson’s and their caregivers meet monthly to hear speakers and spend time sharing concerns and information with one another. If you’d be interested, check out www.ncpsg.com.
On a personal note, our son turned 50 in September. That’s a bit sobering for me since it means I’m getting older, as well.
So, now you know about my month. See you when I see you.
On Seated Poses
Most of us love the poses of yoga (maybe not all of the poses, but at least the ones we can accomplish). My recent exploration has been in the seated poses.
Don’t get me wrong — it’s not because I can do all of them, it’s because they offer a different challenge especially if done as the books show (think Light on Yoga or Darren Rhodes’ Yoga Resource Practice Manual).
Many years ago, my friend and co-teacher Jen Hecht Newman and I attended a workshop. I decided after a challenging morning to sit out the afternoon session. In those days, the afternoons were typically seated poses, breath work — less challenging movement. She returned from the ‘easy’ session with news that she (and the rest attending that session) were asked to do Krounchasana (Heron Pose). Not just do the pose, but hold it for 5 minutes.
After hearing that, I never regretted skipping that session!
Krounchasana is a seated pose. The foundation is ardha virasana (half hero pose), leaving one leg free to hold and extend up (see pic below). Many are able to draw the free leg to their torso and face.
Krounchasana (Heron Pose)
As Dr Ray Long states, sometimes the challenge is not in attaining the shape but in the ‘subplots’ of our poses. In this pose, it is easy for me to sit in this position and I can do the leg/arm portion. The challenge for me is maintaining the back and the vertical pelvis.
Many of these seated poses are not just ‘one and done’; they require work on the ‘subplots’. In Krounchasana, how do I keep the back straight and the leg upright? Maybe I must back off the straight leg in order to cultivate the back position. (The vertical pelvis will affect the amount of stretch felt in the hamstrings.) Once the back position is set, I can begin the work to extend the hamstrings.
If you have a book of poses, take a good look at the seated poses. They are a challenge all by themselves.
Have a great day!
QUOTES
Do you notice when you read a particular quote you feel better / empowered / as though you are doing the right thing? I do, and the following struck all those chords in me this morning:
“Yoga is the ability to do something tomorrow that we could not do today, to make the impossible.. possible.” TKV Desikachar
I taught my regular Friday class yesterday morning at Sage Yoga in Bonsall. (17 in the room — be still my heart!) I asked them to set aside their aspirations for the ‘big’ pose and work on strengthening / stretching the areas needed to work into inversions. I focused these efforts towards Pincha Mayurasana (peacock pose) and Adho Mukha Vrksasana (handstand). I also prefaced this work with a forewarning that we would not be attempting the poses.
This would include efforts to move towards the pose, not do the pose (at least not that morning).
After the Friday class, I went on to teach the Chair Class I’ve recently started at the Fallbrook Regional Health District Wellness Center.
In both classes, I heard comments that speak to the quote:
First, “my shoulders will benefit from this work”.
Second, “look, I couldn’t get my forearms together (in front of my chest) until now”.
Some would hope for BIG accomplishments and I’d be lying if I said I don’t have those same hopes. However, I have a great sense of accomplishment when students attending my classes feel the work, appreciate the potential benefit(s), and tell me when they notice a shift.
Why? It tells me that they are aware of their bodies. Not so worried about accomplishing a BIG pose, and appreciative of the benefits of the work — big or not-so-big.
Until next time . . .
Step, Walk or Jump
Huh? This is a common phrase heard in most yoga classes, as in:
“Step, walk or jump to the front of your yoga mat.”
For me this most often means ‘walk’ - because it’s the easiest for me and for some in the classes I teach.
Then there the option to ‘step’ - as in take one big step from down dog which will bring your right or left foot to the space between your hands. Then step the other foot in and voila — one is in uttanasana (forward fold).
Finally, the option to ‘jump’ (or ‘float’) - which means, from down dog, to bring both feet forward in a jump, landing between your hands and, again, you are in uttanasana (forward fold). I added the word ‘float’ here since, in a perfect world, one lands with lightness - as if they were ‘floating’ their feet to that elusive space between the hands.
What does it take to move beyond walking to either step or jump?
PRACTICE, PRACTICE, PRACTICE
So, as there is no time like the present, I’ve begun to practice. I used to do the step; I’ve never been much good at the jump. Why? I avoided it unless pressed into it in someone else’s class.
Stepping and jumping require core strength. When I read the mechanics of either, it sounds pretty simple. In my practice it is not simple.
A step requires I rock forward (from down dog) almost to a plank, engage my core as I push the ground away. Then, knee to chest, and - finally - like ‘kicking a soccer ball’ (not my words) step your foot to your hands. Lots to think about and practice.
The jump - well! I once found a YouTube video that is helpful. The presenter used a rolled blanket - first in front of the feet in down dog and hopping over it. Gradually moving the blanket forward. Core engaged, arms strong, gaze ‘manifesting’ where you’d like your feet to land, hips high — just a few things. Practice, Practice, Practice.
I hope to get it. I’m working on it and the students who come to my classes are getting a dose of it, whether that is a goal for them or not.
Have a great day!
Passive vs. Active
I have long taught that active language is better than passive when conducting a yoga class. I have not thought about that distinction when stretching, however.
So, what is passive stretching in a yoga class? Well, it is using a hand, strap or other prop (or partner) to support a stretch.
What is active stretching in a yoga class? Using the muscles themselves to help create the stretch (no strap, no prop, no hand, no partner).
Recently I’ve been following Jason Crandell on YouTube (a series called ‘Yoga Teacher’s Companion’). I stumbled on it and, having done some work with Jason’s wife, I decided to take a look. I think it is a bit of a gold mine of information and work to do that will affect my yoga practice and teaching positively.
It also, coincidentally, follows a bit of the work that Desiree and Christina introduced to me at the work shop I attended early in May in Bellingham.
Not that that is unusual. The good/great teachers are always exploring and trying new ways to create awareness in our yoga practice. So, I’m not surprised that their work is mirroring one another — that’s a good thing.
The challenge is helping students understand the value of active stretching. Why? Because, in a pose like supine hand-to-foot, they may not be able to open their legs as far without the aid of a strap and that will mess with their perception of whether it’s a good thing. The important thing to realize is that both types of stretching are beneficial. I’ve also long held that a strong muscle is a safer muscle to stretch.
Both types of stretching are good and have their place. Both will increase flexibility. Active will improve stamina and performance; passive will increase mobility without some of the associated fatigue of active stretching.
So, what do I do with this information? Well, some students are getting a dose of active stretching while attending my classes. And, as I continue with both types of stretching, I hope to see more stamina and flexibility as I practice.
It’s a good thing.
GOING UPSIDE DOWN
In the Fundamentals class I teach on Fridays, I began by speaking about inversions — the good parts and poses, and the challenges they each offer. I didn’t commit to taking anyone upside down, but began working on the muscles and principles needed to do a headless headstand with the help of two blocks and a wall.
It went swimmingly and soon, eveyone was getting the ‘itch’ to go upside down (well, almost everyone).
I included the above photo so give you all an idea of what we were doing. It was fun and it left a lot of ‘chatter’ in the room — which going upside down can do. Poses like this seem to elevate our nervous systems a bit.
After almost everyone gave it a go (even helping one another), we settled to the floor and took an extra long savasana (rest) to calm ourselves.
Scary as it seems, it reminds us of our strength and power - a phrase I use many times in class — ‘remember YOUR power’.
There was a secondary motive for teaching this. As I mentioned in either the previous blog or my newsletter, I’ll be going to Bellingham for a 3-day workshop with Desiree Rumbaugh and Christina Sell. I’d love to be able to move into one of these poses (like the one above) on my own — well, probably with some help from a wall. Wish me luck!
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 can be grateful for the smallest events as well as the very exciting ones!
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:
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.
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!
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:
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.
Don’t hurry (hastily reading instructions cost me a few points in homework and quizzes).
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.
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:
I’m able to share that I’ve lost weight by putting my fork down between each bite (sharing my experience, but not advising).
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.
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
more nutrition education,
more Ayurveda training,
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.
I feel flexible,
My balance is good, and
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.