"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
CONDUIT
CONDUIT - from the Old French “to bring together”.
I . LOVE . WORDS.
I am doing a lot of reading these days - articles, books, old issues of Yoga Therapy magazines. In one of these places (I can’t remember which), I came across the word ‘conduit’.
It was used in a sentence “conduit for your own healing”, and I do remember the topic was Yoga Therapy.
Part of the challenge of this field I’ve entered - Yoga Therapy - is that it is new and that makes it difficult to explain clearly and understandably; especially since the practice of Yoga has been around for a LONG time (thousands of years and for 100+ years here in the U.S.). For some yoga is exercise or stretching; many practice yoga for its spiritual meaning; and others for physical and mental wellbeing — there is no right or wrong way, because all of these reasons offer a doorway to self-awareness.
“conduit for your own healing” - think about it. . .
Using that phrasing, I can succinctly tell people why I am here, what Yoga Therapy is about and why I chose to expand my knowledge base and open an office to work with individuals.
When I began my yoga practice 23 years ago, I had little knowledge of my body. Over the years and through many hours of training, reading, self exploration, I learned more and more about the miracle of a shoulder blade moving side to side on my upper back; the strength of the IT band, the power (and fragility) of our hips, etc., etc. To the point where I now speak in terms like “maintain tension in the strap as you release the leg; your hamstrings will appreciate it” — as though my hamstrings were my best friends!
I’ve developed a relationship with my body that for the first 48 years went unknown and unexplored.
Now, as I step into this new-to-me role of Yoga Therapist, I view myself as a ‘conduit’. A bridge between an individual and his/her body - to include physical, breath, emotions, feelings, struggles, challenges, and accomplishments.
We all have the option to learn more about ourselves. The alternative is to take the body/breath/mind & emotions for granted. Going hither and yon in search of quick fixes, when - perhaps - the tools to find the doorway to our own healing is at our fingertips.
I’ve heard the phrase ‘nothing is one and done’; so it goes in Yoga Therapy - a Yoga Therapist works with clients as their conduit to a mutually-created plan offering movement, healing, support, comfort - all in support of resilience (the ability of a person to adjust to or recover readily from illness, injury, adversity, major life challenges, etc.). It takes time, but isn’t it worth it to know yourself?
In the same reading, I came upon a Sanskrit word “Svastha”. The author defined it as to dwell in one’s self, within one’s own nature, while not attaching to changing circumstances beyond our control. Another definition I’ve found is ‘health’. Each of us will experience changing circumstances. Each of us has a reservoir of strength lying within. The opportunity for us is to find that reservoir, drink (or bathe) from it and re-frame ‘change’ to ‘growth and healing’. Maybe a bit more on this word later.
Thoughts?
Take care,
Leslie
YES, they came !!!
I thoroughly enjoyed the Grand Opening of my new business, North County Yoga Therapy.
Briefly, we had many students, neighbors, new-to-me faces in attendance. As I noted to one, ALL are my friends. Ribbon cutting went well and there are a few photos floating around on Facebook. Thank you to Rachel of Bonsall Chamber of Commerce, for helping us open!!! I’ll post one photo here, since some blog readers are not Facebook fans.
Now, I look out the window at a fluttering “Grand Opening” sign (Howard, husband, thought I should leave it up for a few days). There are also many beautiful plants (gifts) enjoying the daylight.
Additionally, I had some changes made to my website, which you may notice.
As to my teaching, it continues at Sage Yoga Studios — same 4 classes I’ve taught for over a year now (a couple for 5 years); no intention to change that. I’ll use the office space for individual teaching and therapeutics.
I’ve been reading and studying (still). Just finished a short webinar on wrist and arm issues. One of the more common hand positions I see is the index knuckle rising in our poses which require hands flat on the mat (i.e. table, plank, down dog, etc.). Why do we care? When the weight is placed into our hands, if we allow it to move to the outer wrist (the weaker part), naturally, the wrist suffers. By keeping weight into index knuckle, we are using the stronger part of our wrist.
Seems simple, doesn’t it? Well, in theory it is; however, in practice it is a step-by-step process and with years of supportive habit forming. And, since the base of the thumb is one of the first places to exhibit arthritic changes, some of us may avoid weighting the inner wrist out of fear of discomfort. Strengthening the hands first, observing the messages our hands/wrists are sending us, all bring more awareness to hand placement. Then, consider the nerves of the arm. Moving arms in specific ways will ‘floss’ the nerves, allowing them more space within which to operate.
The body is one amazing machine! So much to learn. And, now that the festivities are past, I can get back to writing more about the body and yoga, and less about celebrations.
Here is the photo I promised:
Grand Opening of NORTH COUNTY YOGA THERAPY — Celebrated with good friends!
Comments, well-wishes, anything — post it. Love hearing from you!
Take care,
WILL PEOPLE COME?
To the Grand Opening of NORTH COUNTY YOGA THERAPY? Or, will I sit with food and beverage surrounding me and no one to partake?
I am deciding now to think positive. To believe that people will come to see this new space, to have a snack, to meet me. Negative thinking doesn’t help anyone, in my mind.
I use that rationale as I approach the classes I continue (and will continue) to teach at Sage Yoga Studios. Will they come? Yes. And - the best part - it is working. Classes are growing and, hopefully, if we are smart the pandemic won’t shut us down again.
Christina Sell wrote in a blog recently some advice for new teachers. The one piece that struck a note was "Focus more on helping people with their practice than on getting them to come back to your class.". For new teachers, this is hard advice to swallow. Newer teachers are ‘under the gun’, especially from themselves, to perform, to have big classes, to be liked by everyone who attends their class.
For me, especially as I’ve become more seasoned as a teacher, I’ve accepted that not everyone will like my style of teaching. We are human, after all. Some will come looking for a workout, others for a great playlist, others to just be left alone. In my classes, students may get a workout but it will come from developing awareness in each pose and each transition. Students won’t get a playlist since I don’t ‘do’ music. And, no one is left alone — there is always a little tweak here and there, and no one is immune to my observation.
Once we, as teachers, accept the practice of focusing on ‘helping’ instead of ‘getting’, our teaching becomes more meaningful to us and to our students.
Back to the Grand Opening - just 6 days away - Saturday, 8/14, from 2-5pm. The Bonsall Chamber of Commerce has offered a ribbon cutting at 3pm — also exciting.
And, FYI, the prop I featured in my last blog is a reality, thanks to a wonderful neighbor:
A “trestle” - of great benefit to those challenged by balance issues.
Excited to show this “TT” (trusty trestle) off. I think for those with balance issues, as well as those new to the practice, this will be a very valuable tool.
So, looking forward to Saturday and the days / weeks / months to come. (5525 Mission Road, Suite C, Bonsall, CA — same center as the Bonsall Post Office)
Have a great week and be safe,
11 DAYS OLD
NORTH COUNTY YOGA THERAPY (NCYT) is 11 days old. Hardly a blip in some peoples’ worlds, but in mine — 11 days has been more than gratifying!
I’ve spent many hours in my new space — organizing, unpacking the Amazon boxes, organizing some more, pondering what artwork to hang, etc., etc. Some days, I just sit and look around — it’s hard to believe I (we) have created this space. And, I’ve been teaching my public classes, as well. The growth of my Therapeutic Yoga Class more than tells me that people are interested in what I have to offer.
On day two of NCYT’s birth, I had my first new client. Very exciting. Best part? She’s been coming back and feeling better!
On day 5, I joined the Bonsall Chamber of Commerce. When they noticed I was having a Grand Opening celebration (see photo below), they offered to do a ribbon cutting for us.
And, on day 8, a call came in and two more clients are going to meet me next week.
On day 9, I found a contractor to build a ‘Trestle’. What is a ‘Trestle’? See pic below — it will be a great tool when working with those challenged by their balance. It will be a large piece, but I have space and what a wonderful tool it will be.
I know that every week is not going to be quite as exciting. The work now is to get the word out. To that end, I am distributing Grand Opening cards, plus brochures and rack cards, to as many people as I can.
Your help - as loyal blog readers - will be appreciated. If you know someone struggling with a chronic illness, an injury, stress, or anxiety please share my information with them. There’s no charge for a phone consultation, and who knows where it will lead.
Take care & if you’re around, I’d love to see you on the 14th of August !!!
Leslie
North County Yoga Therapy Is A Reality !!!
I am excited to announce that my new office - North County Yoga Therapy - opened today, July 12, 2021.
While I’m excited, there wasn’t exactly a line of people coming in to see the space — not yet, anyway.
We got the keys last week, took items over on Wednesday, assembled items on Thursday and Friday, and on Saturday, installed the blinds. Talk about weird things to get excited about — the fact that the blinds I ordered online fit !!! Whoopee !!! The next best thing to get excited about? That Howard (husband) and I were able to install them without professional help. Granted it took us about 3x as long as some people, but we are proud and the blinds are up, nevertheless.
I used that example (3x longer) as a theme for today's class. I went in somewhat unprepared (cut me some slack, I was up at 4am to participate in an Anusara Board meeting); and, after warming up, the session morphed into working towards Ardha Chandrasana (half-moon pose). We broke the pose down - first, simply resting a hand on the block(s), then un-weighting the back leg. Switch sides, do same thing. Repeat, this time lift the back leg with a bent knee; switch sides. Lots of reps — thank you, Christina Sell. Third time, raise back leg again and - if appropriate - straighten the leg and open hip. It took them 3x longer (thanks to me) and I promised them - if / when they come back, we’ll move further along in the pose.
Repetition is a valuable tool in aiding neuroplasticity, the ability of our brains to re-wire and do something we may not have done before. Our brains don’t grow any larger, but they do re-configure a bit due to the process of repetition.
I am still organizing the new office. It looks rather empty right now, but I’m sure that with a few books, a rack for props, and a few mats, it will fill in nicely.
And, a shout-out to my husband of 40 years. He has been behind me every step of this journey. Through the schooling, and now into the office. Sweating bullets to get brackets in for blinds, and then taking the biggest one down so we could relocate brackets. Never getting touchy or irritated with my nit-picky ways. Thank you, thank you, thank you.
Come see me (if you’re in the area). Located in Bonsall, CA - 5525 Mission Road, suite C. And, if not, please leave a comment of well-wishing or advise. I love feedback and advice.
And, remember, I am still teaching my 4 classes each week at Sage Yoga Studios. Reyna has been very supportive of this endeavor and I love teaching these classes. Opening a small office will give me space to meet with Yoga Therapy clients one-to-one.
AND, best of all, you are all invited to the Grand Opening, scheduled for August 14, 2021, from 2-5pm.
Enjoy your week,
Leslie
"I Did A Thing"
If you are on social media, you see this phrase quite a bit. Perhaps you even hear it in conversation with friends, especially when they are telling you something that will surprise you.
Well, ‘I did a thing’.
Actually, I’ve been trying to do it for a while now, but other things got in my way. So, for a few months I’ve been sitting on this ‘thing’ — worrying, vacillating, planning. Then, I’d go back to the worrying phase, the vacillating phase and now must enter the planning phase. Let’s call it ‘WVP’ from this point forward in this blog post.
I completed my Yoga Teaching Certification in 2013 (it took 11 years of WVP to get to the Anusara Certification). During those years, I completed my initial teacher training, taught at my studio, attended workshops and more trainings, studied, and - of course - WVP’d. It was a great experience, exposing me to many teachers and since - apparently - I wasn’t in a rush, I was able to cultivate my teaching with care.
Once Certified by Anusara Yoga, I continued to teach. I still attended workshops and trainings, though not quite the quantity as before. And, in 2017, I enrolled in the Yoga Therapy Program at Loyola Marymount University (Los Angeles).
Knowing it would give me more education in working with students challenged by injuries and chronic conditions, I happily drove one weekend each month to Los Angeles and spent 14 hours (Saturday & Sunday) in lectures and training. I completed the course in January 2021. And, with completion paper in hand, I applied and was accepted as Certified with the International Association of Yoga Therapists.
Now what?
I truly do love teaching my classes. I’ve come to know the regulars (the people who come to many of the classes I teach) and some who have followed me from place to place in Fallbrook over the years. I also enjoy meeting new-to-me students; and hope they find value in my teaching. With the Certification in Yoga Therapy, I expanded my class load to include one called Therapeutic Yoga. This class is exactly what it says — a class for those new-to-yoga, returning to the practice, challenged by an injury or chronic condition, and/or struggling with stress.
SO, I DID A THING . . .
I will open a small office in Bonsall (in the same center as the Post Office and The Bead Gallery). The purpose of this office is to see private yoga and yoga therapy clients and put my education to work.
I’ll watch and hope for your support, and will continue teaching my 4 classes each week at Sage Yoga Studios.
Tentative ‘office opening date’ is July 12; with a ‘Grand Opening’ sometime in August — date to be determined. And, I will keep you all posted.
Your thoughts and ideas for getting the word out are appreciated. Please leave me a comment.
Take care,
Leslie
Always A Discovery
Each class I teach (and take) offers me new knowledge. Take a recent Aligned Yoga class:
I’m teaching Supta Padangusthasana (supine leg extension), using a strap. As I pushed my foot up into the strap, I isometrically drew my heel towards my sit bones (Thank You, Christina Sell). It was amazing to me that I could feel the hamstrings fire in this position. I’d tried it standing, felt it there fine. Finding the same sensation in a supine position without the foot rooted, was a surprise.
By firing the hamstrings, they become stronger, making the stretch more safe and effective —- good things. Students had to do it along with me a second time, just so I could make sure I was feeling what I thought I was feeling. I could even touch the hamstrings and feel the energizing! And, some of them felt it as well. Next time, more will feel it; the seed has been planted.
OK, we moved off the floor for a few standing poses. I’ve kicked up the cueing lately — offering more. I remember being taught that we, as teachers, should use no more than 3 cues for any one pose. Well, strike that down. While I do agree that is valuable for a new-to-yoga student; the students in class today have practiced with me for a while, they know my inclinations, and they roll with the punches (so to speak). Many more than 3 cues = stronger and more-aligned poses — good stuff!
And, finally. I’ve finished my 4-day webinar with Doug Keller. In it, he spoke about the benefit of inner spiraling the arms to create more arm mobility and counteract forward glide of the head of the humerus.
In the same class, we took arms overhead with palms facing hips (inner spiral), and keeping that position of the arms all the way to overhead. All felt a significant lengthening through the torso by doing this. And, best of all, several had straighter elbows in poses like tree pose and while extending arms overhead. Once arms were overhead, they were able to turn palms towards one another to complete the pose.
I came home and did some ‘googling’ to figure out why. Doug pointed out in the webinar that muscles overlap one another, creating a security blanket for many of our joints. I am thinking that this security blanket could also hamper muscle extension. In this case, the rear deltoid is overlapping top of biceps, which connects below the elbow. If the deltoid is tight, doesn’t it make sense that the biceps will be affected, causing elbows to bend? I could be all wrong about my theory, but I do know that the inner spiral while raising arms did help to straighten elbows — something to think about !!!
Always a discovery. If you’d like to share one of yours, leave a comment. LOVE COMMENTS !!!!
Take care,
'POLISH YOUR NEW SELF"
I’ve spent the past week trying to catch up on webinars I’ve signed up for and received recordings of. Due to scheduling and travel issues, I’m not able to attend in-person so I rely on the recordings (which, in many cases, have a time limit attached). So, in two cases, I need to get busy!
The first one I’ve focused on over the past week is a 4-day/part webinar with Doug Keller. Title: “The Therapeutic Wisdom of Yoga”. A tiny bit of his presentation I’ve experienced in previous workshops; however, things change and, in this 4-day presentation, he updates and refines as only Doug can. Topics included Psoas muscle (one of my favorites), short leg & body maps, shoulders & neck (what I need), other joint problems.
It’s all been so informative and I do appreciate studios providing these learning opportunities (this presentation came from a studio In the Eastern part of the U.S. — not something I’d be able to attend otherwise). Once again, ZOOM comes through.
And, this morning, I tuned into a 3-day/part webinar with Garth McLean, yoga teacher and therapist. Garth is a wealth of information about Multiple Sclerosis - why? he was diagnosed with MS in 1996. Once diagnosed, he was advised to try Iyengar Yoga; advice he quickly followed. He credits the practice with helping him move through the challenges of his disease. So, I am receiving first-hand information and advice for my teaching/therapy practice. I only have a week left to view this webinar, so you know I will be glued to this computer for several hours over the next 5 days.
Garth’s webinar is hosted by the Iyengar Yoga Institute of San Francisco. Another one that would have been challenging for me to get to; ZOOM to the rescue.
The title of this blog post comes from Garth - a quote he brought back from his studies with BKS Iyengar in India. I think it’s a wonderful way of looking at our yoga practice. How many of us can say we are the same people since starting yoga, no matter if we are pictures of health or are challenged by injury or disease? My body may look similar, but my focus, resilience, agility, strength, etc., etc., are all ‘polished’ — as in different.
The polish became evident on Saturday - another 2-part ZOOM workshop with Christina Sell (this one I was able to attend the second part in person). The GREAT part of Christina’s classes and workshops is that they are available to students for an unlimited period of time. The other GREAT part of this workshop (Yoga for Reluctant Backbenders) is that I learned tons about accessing back muscles, stretching from feet to fingertips, and ways to build strength and flexibility in back, arms, legs, everywhere. I can use these in hopes of accessing the to-me elusive urdhva dhanurasana (wheel pose).
Where was the polish, you ask? Well, I am more agile, more flexible, stronger and able to accept that I have a lot of work to do to get to UD. All this I wasn’t able to do 6-8 months ago; I was in a slump. I’m on the rise.
Think about it — what are you doing to polish your new self ? Leave me a comment; I’d love to hear your story.
Enjoy your week,
It IS The Little Things
Each time I teach a class or read a book, I hear a little nugget that makes me happy I do what I do. Here are some examples:
A student who has attended 6-7 classes with me showed me her siddhasana (cross-legged sitting) this week - along with the comment: ‘When I started your class I couldn’t sit like this.’ That’s her work, not mine; and I love that she is noticing changes.
Working on the wall - The comment made after class that ‘when we work on the wall, we aren’t as concerned about falling, so can pay more attention to the pose’. Great insight - love it.
Answering a question with a bit of research - A student asked for poses that will help the liver. Since that is not always something I think about (“this pose is good for ____”), I promised to do a bit of research and send her ideas. I did as I’d committed, and received a very nice note thanking me.
For me, this practice has always been about the ‘little things’. Early in my yoga journey, I realized that I was tighter that most. Tightness is o.k., not a bad thing; however, it can make one feel ‘less than’; especially in a room filled with those more flexible, who have more yoga background, and/or populated by many younger than me. After all, we do have egos, whether we admit it or not - that’s a topic for another post.)
So, what to do? I decided at some point that I could focus on the little things - the pieces of a pose that I do well and with skillful action. For example, when moving from down dog to plank to chaturanga and back to down dog, I received teaching that emphasized keeping hands (and feet) in one place throughout these movements. No shifting of hands, no sliding feet back as I moved into plank (in other words, no wasting of energy); I learned (and practiced) having my hands/feet equally distant in my down dog and plank. To this day, when I transition this way, my hands (and feet) don’t move.
And, what happened? Well, in my mind it became an equalizer; I might be able to do something others couldn’t by keeping my hands skillfully placed. Seems like a little thing, but so valuable for my view of my practice (ego).
While the big poses are great fun and offer a sense of accomplishment, my belief is that the BIG poses won’t happen as beautifully without the little pieces & parts. So, if you attend one of my classes rest assured you will get the ‘pieces & parts’.
I began writing this post yesterday. The book I am reading in the mornings (titled ‘Enlighten Up’, by Beth Gibbs) is a journey through the subtle body (in yoga terms, the koshas). I am about 60 pages in and at the end of the chapter I read this morning, she mentions ‘step 2 of 9 to self awareness’. Panic button fires in my head — did I miss step 1 ?!?!?!?. So, a quick review of the pages read, where I found Step 1 - which I had read but forgotten.
Get ready — what is step 1? “Become aware of your body and your environment.” It goes on to reference a Professor at MIT who, in 1963, posited that a butterfly flapping its wings in Brazil could result in a hurricane in Texas (he realized through mathematical calculations that tiny butterfly-scale changes can have a significant and unpredictable effect on weather patterns).
What does this say? Small changes can have BIG consequences. ‘Pieces & parts’ don’t seem so off-kilter now, do they?
So, carrying this off the page — I plan to continue my focus on the little things. It is all part of our journey; whether your goal is BIG poses, learning more about yourself, and/or experiencing life a bit more fully.
Enjoy your day & smile under that mask — you may change someone’s day!
Leave me a comment; I’d love to hear your little (and BIG) stories.
THE THINGS ONE LEARNS (when cleaning out bookshelves) . . .
In the past week, I went to my bookshelf to look for books that might be donated to our local Auxiliary-run Library Bookstore. Needless to say I found about a dozen, leaving space for the book I picked up as I drove out of our driveway (an Amazon purchase).
The new book is titled ‘Enlighten Up’ by Beth Gibbs, a Certified Yoga Therapist and Teacher. I’ve recently discovered her on another blog - Yoga For Healthy Aging (which I highly recommend). Her writing - the writing that caught my interest - was on the Chakras and the Koshas, which are considered our subtle body in the yoga practice.
Granted, many students haven’t heard of Chakras or Koshas, but my studies and reading lead me to believe they are a valuable tool in both yoga teaching, therapy and practice.
But, I digress. What I found in my journey through the bookcase - looking for books I had read or will never read - was a newer book by Donna Farhi - Pathways to a Centered Body.
In this book, Donna and co-author, Leila Stuart, emphasize moving from our center (as opposed to the periphery). My teaching recently tells me that ‘THIS IS MY KIND OF BOOK’.
In fact, I was working with a client the other day and I asked her to lift one leg out to the side, enough to activate the smaller glute muscles - medius and minimus. She did so, but with some wobbling in the standing leg. I asked her to take her attention to her outer hip muscles and move from there, as opposed to just thinking about raising her foot. BIG change - more stable, and - I hope - more effective.
Ms. Farhi and Ms. Stuart are beginning their book with attention to the psoas muscle - a lesser known muscle that lies close to the spine, running from both sides of T12 (12th thoracic vertebra), continuing to emerge from the lumbar vertebrae and cervical discs. From those origins, it moves through our pelvis and inserts to our thighs’ inner trochanters (a small bump on the inside of our femurs). Along this journey, the psoas meets up with our iliacus muscle, forming what is called the ‘iliopsoas complex’ - see pic below. It was long thought that these muscles flex’d our hips (which they do), helping us to walk, run and jump. However more study has revealed the following about our mysterious psoas muscle and the iliopsoas complex:
It connects the torso to the legs (spine to pelvis and legs),
It connects core to periphery,
It connects back body to front body,
It provides central body support,
It is a lumbar stabilizer,
It stabilizes the SI joint (sacroiliac joint),
It is a core initiator of movement,
It can influence diaphragmatic breathing and healthy organ function,
As well, it provides psychological stability and resiliency.
WHEW! and Who Knew?
I am now on page 35 of this marvelous book - just to the section on how it affects our nervous system. Excited to learn more, but I’ll let what I have read digest for 24 hours before proceeding.
Back to Beth Gibbs who posted a marvelous quote I’d like to share:
“The most common way people give up their power is by thinking they don't have any.” —Alice Walker
Got to remember that one.
Let me know in the comments section if you’ve ever heard of the psoas muscle; would love feedback.
Take care (and, continue wearing those masks),
SOMETHING OTHER THAN YOGA . . .
Many days I find myself driven to do more, learn more, be more (and that usually involves yoga). Today is not one of those days.
We’ve had a busy few weeks:
My Yoga Therapy training is complete (I got an ‘A’ for my final class — woohoo!!!). Now what? Well, it is time to get on the marketing bandwagon.
We had 50% of our flooring replaced in our home, including halls, office, family room, kitchen and dinette. For 5 days we moved furniture off the floors, then for 4 ½ days we sat in our master bedroom as workers pulled up old floor, drilled and filled in uneven spaces, and then lay the new flooring down. Then, for 5 more days we methodically moved furniture back into the house — replacing all castors with felt tips, so that our beautiful new floors won’t get scratched). It was also a great time to dust behind furniture that hadn’t been moved in 10 years; not to mention dust the entire house due to the work done.
Howard and I both got our second Covid vaccinations, so we are done with that, tho still wearing masks.
Best of all, we entertained our son, daughter-in-law and 3 California grand-dudes. Dinner on the NEW floors and long-awaited hugs.
I continued to zoom in on yoga workshops (Doug Keller, Alison McLean, Ann West, Stacey Rosenberg, Christina Sell, and Roger Cole).
So, today, rather than think about yoga and new floors, I went out back and trimmed one of our mandarin trees. Hot, sweaty, dirty work. The reward? A better looking tree and many mandarins from the branches I trimmed. I also feel a wonderful sense of accomplishment. I find myself repeatedly going to the window to admire my handiwork. I do worry that the man who helps with the yard may chastise me a bit for doing his work. But, once in a while, it feels good to get one’s hands dirty and sweat a bit, to change the routine.
Now, I sit — finally able to to feel inspired enough to write in this blog and to make some changes to my website (sprinkling a few testimonial comments on some pages). Do you think the change in routine helped with that?
I hope you are having a great weekend, and that you do something that gives you a sense of accomplishment (like trimming a small tree).
I’d love to hear how you change up your routine a bit.
Leave me a comment . . .
A WEEK OF FULFILLMENT
THE HOURS ARE IN: 60+ hours of yoga therapy client interaction, including documentation and follow-up. 12 hours of mentoring are done, reviewing client hours. The video of one session happened and was accepted. The needed paperwork is also complete and submitted. And, I’m done (on my end).
Now to wait as the grade is submitted by my instructor to Loyola Marymount (LMU) Admin., and - once I receive the Certificate of Completion from LMU - I will apply for Certification with the International Association of Yoga Therapists.
And, what else happened this week? I received my first Covid vaccination. It’s a relief, even though I realize that I still have another one coming in a few weeks. I received the Pfizer vaccine; pretty painless — less so than the flu shot I’ve received each year. I’ve heard some stories about effects of the 2nd dose; however, I have the appointment and will move ahead.
As our State has lifted some restrictions, our yoga classes seem to be getting larger - which is nice.
One fun thing this week — I signed up for and was able to attend Christina Sell’s Level 1 / 2 class in person (via zoom). Fun to see some familiar faces on that zoom screen. It is always amazing to me the things I learn from her and the reminders I receive. And — FUN !!!
Personally, I am finding Zoom a great tool. I’ve had opportunities to study with people who - in pre-Covid days - I would have had to travel to study with. And, some would have been great distances. Of note, I’ve also discovered San Diego County teachers online who are offering some great stuff. This weekend, I am doing the first of two Saturday sessions with Roger Cole, PhD. Sunday is the first day of a 16-day Core Challenge with Stacey Rosenberg. AND, I still have 3 more Tuesday classes with Christina.
I also am in week 4 of an 8-week MBSR (Mindfulness Based Stress Relief) program through UCSD (also on zoom).
On the home front, our hardwood floors will be removed and replaced next week. As we slowly prep for that — packing boxes of books from bookshelves, relocating pantry items (we have 2 pantries), and planning which furniture Howard and I can move and what we can leave for the installers (aka ‘big furniture moving guys’) — my mantra throughout the week has been ‘look for the good’. My ‘good’ is the spiders looking for alternative housing after being displaced from their 10-years under loaded bookcases. The carcasses of their meals and their webs are now in my vacuum and dustbuster. Wish us luck — it will be a major disruption to our and the dogs’ routines, but we are excited to no longer live with the parquet that has seen much better days.
On that note, it is time to sign off. Enjoy the remainder of your weekend and the Super Bowl !!!
I’d love to hear your comments, your gratitude moments, your questions, even suggestions. Please leave a note for me. And, do me a favor by sharing my web address with a friend who might enjoy reading this and other missives.
Take care & wear your masks,
4 HOURS TO COMPLETION !!!
Today, you can change the “4 HOURS …” to “3 HOURS …”; but, for now (7:30 am on 1/13/21), it is still 4. In my last class of Yoga Therapy training, I’ve completed the needed 60 hours (actually have done 65+), I’ve done the needed video of one session, and have logged 8 of 12 hours with my mentor.
When this class began, I was worried where I could find people to work with me. For a nominal fee, 8 wonderful people signed up. And, each of them has been compliant — attending weekly appointments, doing the work I suggested, and coming back each week with suggestions, questions, valuable insights.
What has this taught me? That I have the knowledge to work with different people struggling with various challenges, that I can be organized (thinking of computer and needed paperwork), that I am able to become the teacher / friend to many different personalities. It has been an over-the-top experience.
One of the assignments my mentor asked of me was to write a description of Yoga Therapy and the services I offer. That description is below (it is also on my website, but this saves you having to ‘click’ to read it). Here goes:
- - - - -
Yoga Therapy is an adjunct therapy to traditional medical practices. As a Yoga Therapist, I will use methods meant to offer calm where there is anxiety; stability where there is doubt or challenge; strength where there is vulnerability.
Unlike yoga classes or private yoga sessions, Yoga Therapy sessions offer tools to handle adversity, discomfort, apprehension, pain, etc.
In the yoga therapy sessions I conduct, you can count on the following:
Complimentary First Session “Meet & Greet” - I feel it is important for both of us to feel comfortable working together.
An Initial Assessment - An opportunity for me to know you better. During an assessment, I will ask questions about:
your goals for our sessions together,
your medical history - diagnosis / medications / treatment
your lifestyle (diet and exercise),
any past injuries, current injuries and/or chronic issues, and
the impact your current and past history has on your activity level.
The next step of our initial assessment will be to:
work with you through appropriate movement, and
offer ‘homework’ (things to do at home in service of your goal(s)).
Follow-Up Visits, which will include:
evaluation of progress towards your goal(s),
review and revising movement plans, and
discuss your concerns, if any.
Within us all is a strength and level of resilience waiting to be uncovered. It is my goal to help clients embrace and reveal this inner power.
- - - - -
Interestingly, I just read another Yoga Therapist’s definition - one that you may relate to. Click here to read.
Other than completing this class, life goes on — someone recently compared our lives these days to the movie “Groundhog Day”. We (Howard and I) are doing what many are - cleaning, organizing, de-cluttering, taking care of long-overdue home improvements, and - best of all - getting to know our neighbors a bit better.
Our holidays (Christmas and New Years) were quiet. Fortunately, we were able to enjoy a socially-distant, outside Christmas dinner with our SoCal Grand-Dudes and their Mom & Dad (one of the benefits of living in Southern California).
I wish each of you a peaceful 2021 — hopefully, it is a year of health and equanimity.