CONTROL
It’s taken a few days to write about this — our trip home from a long weekend with our daughter and her family.
We left on a Thursday to fly to Kansas City. All went well, we arrived on time, and daughter and her husband picked us up to travel to their lake home at Lake of the Ozarks.
We enjoyed 3 full days at the lake with family, including our two oldest grandsons, one girlfriend and one roommate. For August, when it is usually hot and humid in this part of the U.S., the weather cooperated and gave us a couple breezy days, temp in the mid 80’s.
On Monday, we were up early cleaning and washing sheets/towels/etc., preparing to depart for the airport. The drive went well, the first flight went well. Our connection in Minneapolis, however, did not go so well. After 3-4 delay announcements our flight to San Diego was canceled. We got notice that we were booked on a flight Tuesday at 10:30pm (yes, you read that right: p.m.). Fortunately, the airline put us up in a hotel and offered food vouchers. Unfortunately, I needed to cancel my Tuesday appointments.
This is when the ‘control’ panic set in. As in — you have no control. You are at the mercy of the airline which is understaffed and overpopulated with people trying to get home.
As I ranted to my husband that I had to get home and told him how angry I was that this was happening, he responded “is this how a yogi responds?”. I guess not, but who else could I vent my anger to, if not him.
Rant over, we went to bed. Got up Tuesday morning with plans to stand by for the 3 flights to San Diego that left earlier than 10:30pm. First two were a bust; we made it onto the 6:50pm flight and were pleasantly surprised to find we were seated together in the first row of Delta Comfort (just behind first class). So, a bit better experience.
Home never feels so good as when it is a challenge to get there. Wednesday, I was back teaching and re-scheduling the individual clients who had appointments on Tuesday.
I also, with a bit of chagrin, reflected on my rant and my misplaced anger. Actually there was nobody but the weather to be angry at, since it was a weather-related delay and cancellation, beginning on the East Coast, causing delays all over the place.
Live & learn.
“What good is warmth without cold to give it sweetness?”
"You only truly, deeply appreciate and are grateful for something when you compare and contrast it to something worse.” This quote plus the title are offered by John Steinbeck.
For me, it says volumes about how I view my life situations — as in, can I find the good in a situation?
I’ve become especially aware of this as I work longer in the role of a Yoga Therapist.
My biggest challenge in my health (so far) is tinnitus. From the Mayo Clinic:
Tinnitus is most often described as a ringing in the ears, even though no external sound is present. However, tinnitus can also cause other types of phantom noises in your ears, including:
Buzzing
Roaring
Clicking
Hissing
Humming
Mine is an almost constant buzzing in my ears. Noticeable when I pay attention to it; often, if I am absorbed in activities, it takes a back seat to that activity.
One of my Yoga teachers, Sundari, asked me “have you made friends with it?”. That has taken me a while to understand - make friends with a constant buzzing in my ears!?!?!?
Today, I understand (I think) — I have a choice:
I can be absorbed in the buzzing, wishing it gone / fighting it / talking about it / consumed by it, or
I can accept it and move along with life.
In this unique position of meeting people who may not show up in my public yoga classes, I may be able to help someone, despite their challenges, find beauty in life and even find some good in the challenge(s) they face.
Mine is a very minor condition compared to some who come into my office. It does, however, remind me that there are choices in how we receive and respond to challenges, as did John Steinbeck’s quote.
THREE WAYS . . .
In the Yoga Teacher Trainings I’ve taken and in the ones I’ve taught, the common teaching has been that we ought to be able to communicate a cue three different ways.
Why? So that, if a student doesn’t understand it with certain phrasing, she or he may ‘get it’ if it is phrased differently.
In last Monday’s class, I asked everyone to move into Down Dog. It became apparent that a new-to-me student would benefit from further instruction in this pose.
I also realize that I am a bit ‘nit picky’, and that I may come across as picking on someone. I tried to tread lightly, using the three ways of phrasing, then I tried quietly speaking directly to the person, and I even tried a bit of hands on (which has been taboo until recently, due to Covid).
Finally, I asked “M” to come to my mat and show us how her son (also a yoga teacher) communicates getting into the pose. “M” did a great job, demonstrating and explaining her son’s method. It is similar to mine, but different. I hoped this would get my message across.
What was wonderful is that “M” was totally comfortable offering this demonstration and explanation.
My teaching and her son’s are similar in that I ask students to move into Down Dog initially with bent knees. With knees bent the hamstrings release their hold on the pelvis and the spine (I hope) will straighten. I hope to see a straight line from fingertips to hips, as a result. Then, because many students have tight leg muscles, we pedal the heels to and from the floor a bit. This gives the hamstrings and calf muscles and opportunity to warm up a bit before moving further.
After some of what one of my teachers called ‘playtime’, I ask everyone to straighten their knees and press heels towards the floor.
Outcome? ‘Three Ways’ and the beautiful job “M” did for us, didn’t work.
Oh, well — can’t win them all.
I’m enjoying 4 days away from teaching - an opportunity to rest and refresh. See you back on the mat on Tuesday.
MY FAVORITE TOOL (THIS MONTH)
Each prop I use and introduce to clients and students is unique and valuable.
This month I discovered another one: Gaiam Nubby Ball (actually, it’s proper title is ‘Gaiam Restore Ultimate Foot Massage Roller’).
Now, you might like to know why; well here goes:
It is small enough (but not too small) to easily maneuver around the sole of the foot.
Because of the ‘nubs’, it won’t roll away from my Yoga Therapy clients whose maneuverability may not allow chasing after a tennis or other smooth surface ball.
Every one who has used it in their sessions with me ‘LOVES’ the ball.
They love the ball because it creates a significant difference in the way their feet feel. We will maneuver the ball over the ball of the foot, then move to the arch, then to the heel. After that, we compare the foot with the un-rolled one. The difference is amazing — like getting a foot massage in a manageable way.
And, since compliance is the ‘name of the game’ in Yoga Therapy (as in, will clients do the work at home); to a person, the ‘nubby ball’ is a tool they happily tell me they are using every day.
It is available on Amazon. Costs a whole $4.50, yet gives back so much more (you might say it’s ‘priceless’ - tho that may be taking it a bit far).
In the public classes I teach, I often have students do a forward fold after a bit of warm-up. We then take a seat and massage our right (or left) foot. I then ask students to come to standing again and take a forward fold, comparing the massaged foot to the un-massaged one. Often, the massaged-foot leg feels much more cooperative in the forward fold. We then sit back down and massage the other foot. Then class proceeds.
Massaging the feet, whether with hands or a ‘nubby ball’ is a good way to start the process of loosening sticky fascia. Fascia is connective tissue that runs in and through all our muscles, tendons and ligaments. There is also a layer of fascia under our skin which helps to maintain optimal body temperature. As we age, fascia (connective tissue) becomes sticky as we slow down on moving (or move in only certain ways - think joggers or weight lifters). Hydration and movement can counter that stickiness and allow muscles to slide against one another, optimizing movement.
We have to start somewhere - so I’ve decided to begin with the feet. After all, we use them all day, every day, and many of us rarely think of them unless they are hurting.
Maybe August ought to be designated ‘Be Kind to Our Feet’ month.
Thoughts?
KEEP WRITING !
Now that I can officially say I’m published, I feel it simulates my marathon experience. (???)
In my late 40’s, I ran a true Marathon (26 miles along with my husband and a good friend). I enjoy telling people that I came in second — second to last, that is. My husband always says we should do it again so that we will be able to say ‘we run marathons’. I don’t think so.
Besides our ages, the preparation taken to run the marathon literally took months. Each week we would run 6 miles a day and on alternating weekends, we’d up the mileage by two. When we reached 24 miles, we felt ready and signed up to run the Victoria, BC, Marathon. Exactly 26 miles around the island on a crisp October morning. Let’s just say I made it; second to last (in a field of approx. 400 runners), but I did it.
Publishing an article has me looking around for other topics, publications to offer articles to, etc. Writing doesn’t take quite the preparation time, and it’s a whole lot easier to sit and type that to get up and run 12 - 18 - 24 miles on a Saturday.
I’ve also been working with a mentor who tells me to write - write at least once a week in this blog. And, to increase the number of newsletters I send out.
To meet that challenge I’ve been conjuring up topics to write about. I may even go back and update some written in the past and re-post them. I doubt that, if you’re reading this one, you’ve read the ones I wrote 3-5 years ago. Tell me if I’m wrong.
As I’ve written this far about little of importance, I’ll continue on that vein and tell you about my week.
My husband’s Uncle and Aunt arrived late yesterday afternoon for a 4-day visit. There was lots of work to do to prepare for this visit, including housecleaning, laundry, outside clean-up and set up the guest room (buy a new mattress/box spring, side table, lamp, bedding. All the purchases were made online 7 days ago, and all arrived 4 days ago. We also had to sell the trundle bed that had occupied the guest room. It’s a miracle it all came together and we are enjoying their company; and, I hope, they are enjoying the bed.
I also taught 4 public yoga classes during the week. And, at my office, I saw eleven individual clients for Yoga Therapy and/or Yoga Instruction (one hour sessions with follow-up email homework instructions in some cases). Also notable is that I got my first manicure in 15 years on Wednesday!!!
I’m making myself tired just reading and proofing this.
It was a good and productive week and I will sign off on that note.
I hope your day / week / month goes well, also.
PUBLISHED - GETTING UP AND DOWN FROM THE FLOOR EQUALS AGILITY
I took some time this past week to research more fully the benefits of getting up and down from the floor at least twice a day. Once complete, I submitted it to our local newspaper, The Village News, and they printed it !!! Some of you may not read that paper, so I’ve included the article here:
Why is Agility Important? Read on
UP & DOWN (An Article Published in Fallbrook Village News)
I’m not talking about going up and down stairs — many of you are fully capable of that.
What I speak about is getting up and down from the floor.
As a Certified Yoga Therapist and Certified Anusara Yoga Teacher (with 25 years of experience), I ask clients and students to incorporate one thing into their daily activities:
“Get up and down from the floor at least two times every day.”
I could talk brain neuroplasticity, synapses, nerve impulses, neurotransmitters here, but the simple truth is that many people, as they age, stop getting down on the floor. (I do understand there are those whose physical limitations keep them from this activity.)
SOME GRIM FACTS:
one in four Americans over the age of 65 will fall in the coming year,
every 11 seconds, an older adult is treated in the ER for a fall,
and every 15 minutes an older adult dies from a fall.
Falls are the most common cause of nonfatal trauma-related hospital admissions among older adults. (Source: Fitzgerald Physical Therapy Assoc.).
When one falls (and has not practiced getting up and down from the floor), the first response is ‘am I hurt? what can I do?’. If the answer is ‘I can’t get up’, the sympathetic nervous system (fight or flight) goes into action, causing a release of adrenaline and other hormones which worsens the ‘I can’t’ (or anxiety/panic) response. If no one is around and no means of communication available, the person may lie for quite a while waiting and hoping for help to arrive.
WHY DO WE STOP GETTING DOWN TO THE FLOOR (on purpose)?
As we age, our joints, muscles and fascia stiffen. It may feel better to remain still and not challenge ourselves, limiting the tasks we ask of ourselves. Over time, we stop doing routine things - going up and down stairs, walking moderately challenging hills, playing with our grandchildren and/or pets. The result? Getting up and down from the floor may become a thing of the past.
WHY DO WE GET ‘STIFF’?
Fascia (the band of thin, fibrous connective tissue that wraps around and supports every structure in your body) requires movement and hydration in order to not tighten and restrict the movement of your muscles and tissues. It’s important to keep fascia healthy by moving and stretching your body (per Cleveland Clinic). When one stops moving or moves in a repetitive pattern, overall fascia flexibility is affected. Remember ‘motion is lotion’.
WHY GET UP AND DOWN TO THE FLOOR?
Balance, flexibility and strength are needed to get up and down from the floor. If one continues to move, to practice moving onto and up from the floor (whether using the assistance of a chair or other stable device), balance, strength and flexibility plus agility improve.
When I consider independent living, the ability to safely navigate the home environment speaks volumes. Losing this ability increases the risk of being severely injured; an injury that may continue to affect the quality of life for years to come.
And, July 2014 research from The European Journal of Preventive Cardiology found the ability to get up and down from the floor is a predictor of longevity in those ages 51-80. This tells me up/down may be part of living longer.
NOW WHAT?
I ask students to get up and down from the floor in order that the neural synapses remain in place to allow them to continue this activity and enjoy a more active life. A synapse is the point at which a nerve impulse passes from one neuron to another through the release of neurotransmitters, directing our bodies to do a specific action. When not used, synapses will atrophy (shrivel) and die. Once a synapse is lost, so is the muscle it should move affected negatively. Step back to the years-old phrase: ‘use it or lose it’.
Any stable device can help in moving to and from the floor, I just ask they DO IT. And, starting small is always a good road to the finish line, for example:
Sitting and standing from a firm chair is a good place to start - strengthening leg muscles and improving balance.
Moving on to small lunges with stable support nearby.
Increasing the depth of the lunge, until perhaps a knee touches the floor and then push back up (always with support nearby).
Finally, knee down place hands on the floor and sit onto the floor (a pillow for padding under your thigh and hip is always a good idea).
To get back up - reverse the process. After working slowly over a period of weeks, legs will have strengthened and balance improved enough to accomplish moving back to a lunge, raising the back knee, stepping in to stand up. Think strength, balance, flexibility and agility.
The instructions were easy to write and sound easy when read — and, if one hasn’t been doing this regularly, it won’t be (easy), but it is do-able.
Patience is a key factor when beginning to work on this skill. Slow, mindful movement will be your friend instead of momentum. One didn’t get to this place in a day or two and reversal of habits takes time.
The good news is that our brains are ready to rebuild old, unused synapses. Remember the word ‘neuroplasticity’ - the ability of the brain to change and adapt in response to new experiences. Our brains won’t get bigger or smarter, but we can build / rebuild old patterns.
All that to say we can DO IT.
Who Am I ?
A friend reminded me the other day that many of you may not know much about me or my journey into yoga. Hence, this blog post:
I started practicing yoga in 1998, at the age of 48.
Why did I wait so long? Prior to moving to Salt Lake City (SLC), I had worked full-time. When we made this move, I thought I would ‘retire’ and travel with my husband on some of his business journeys; the first one was cold, snowy and generally miserable, so I gave up that idea.
I came back to SLC, walked our dogs each day and spent time working around our home. I stepped back into snow skiing. However, having always worked, I had neglected the skill of ‘making friends’. Prior to moving to SLC, we lived in Solana Beach, CA, and my physical activities included regular exercise and jogging 5 days each week (I even ran one marathon).
You could easily say I was lonely. So, after much complaining on my part, my husband suggested I try yoga.
There was a small studio about 2 miles from our house, so I went there. Since I had no idea what yoga involved, I drove around the parking lot several times before gathering the nerve to go in. Once in, I signed up for and took several classes but wasn’t thrilled with the experience. I left, only to return 3 months later (still lonely and a bit depressed). I attended a different class with a different teacher and I was ‘hooked’. I ended up buying that small studio and - at the behest of one of my close friends and teachers - attended my first teacher training with Desiree Rumbaugh.
I found friends in the yoga community; I studied with skilled teachers, in particular those involved in Anusara Yoga - a style rooted in alignment of the body.
We moved (after 18 years in SLC) back to San Diego County, to Fallbrook in 2011. I had begun the process to move towards Certification in Anusara Yoga while I studied and taught in SLC.
I achieved Certification in Anusara Yoga in 2013. During the 15 years it took, I taught, practiced and participated in as many yoga trainings as possible.
So you know what Certification in Anusara involves, first I was recommended and accepted as an Inspired Teacher of Anusara Yoga, having taken two 200-hour trainings plus several Therapeutic Trainings and other workshops. After teaching for several years at that level, I was mentored and recommended for Certification. The Certification process involved my application, submission of a 90-minute class video to be reviewed by an unknown-to-me Certified teacher, and - finally - an exam that took 10 hours to complete! Needless to say, it was a grueling and time-consuming process, but I wouldn’t do it any other way!
Passionate about the benefits of a regular yoga practice, in 2017, I enrolled in Yoga Therapy Training at Loyola Marymount University (Los Angeles). Each month I drove to LA for weekend lectures. In early 2021, I graduated, achieving Certification by the International Association of Yoga Therapy.
I continue to teach 4 public classes each week at Sage Yoga Studios (in Fallbrook & Bonsall). I also opened a small office in Bonsall (across from the Post Office), where I am able to see individuals for Yoga Therapy and/or yoga instruction. Workshops are still a part of my continuing education routine, as well as reading and online study.
What a ride — never say you are too old, stiff or weak because I thought I was all of those in 1998 !!!
p.s. In addition to the above, I am a wife, mother and grandmother to 5 boys (3 here in So Cal and 2 in Kansas). We also have 2 dogs and I have 3 guitars I am hoping to learn to play one day.
Be safe this 4th of July and every day,
Almost one year ago . . .
I wrote a blog post titled “just one comment”.
Today, after teaching my newly re-named class, Gentle Yoga, I received a very generous comment.
But, let’s step back a bit to about 10 months ago, when I read an article by Ray Long, MD, where he pointed out the drawback of allowing the elbows to hyperextend. He used a great diagram that reflected the energy moving from wrist through a hyperextended elbow and bypassing the shoulder. Once corrected, the energy moved from wrist through the elbow and into the shoulder and upper back, strengthening the pose.
The article reminded me of a teaching I received from Adam Ballenger. Adam had us stand facing a wall with one palm on the wall, fingers towards ceiling, and elbow slightly bent. He then asked us to internally rotate the forearm and - against the strength of the forearm - externally rotate the biceps. The result? A strengthened connection from hand to shoulder/upper back (aka ‘inner spiral and outer spiral’ in Anusara lingo).
I hadn’t forgotten the teaching, but I also hadn’t passed it on (maybe I hadn’t really been using it myself since hyperextension is the least of my yoga issues).
About six months ago, I was teaching a class and one student significantly hyperextended her elbows. I paused for a moment, Adam’s teaching came into my awareness, and I asked the entire class to do the following:
Sit with right hand resting lightly on the yoga mat (I find sitting on knees is best). Middle finger pointed at front edge of mat and elbow slightly bent).
Rotate the right forearm towards midline (inner spiral) without changing the hand position, and hold that.
Shift attention to the right shoulder blade and draw it towards the spine.
As the action in #3 happens, notice a slight outer rotation of the biceps (resist overpowering the inner spiral of the forearms, tho they will give a little).
Result? Elbow crease is in line with thumb and there is a straight line of energy running from wrist to shoulders and upper back.
In today’s class I had several students returning to their yoga practice, so I thought it wise to go over this subtle instruction to enhance their arm strength. One of the good things was that the afore-mentioned student was attending today and she and I were able to demonstrate what happens in hyperextension (energy moving past the shoulder) compared to what happens when the inner spiral/outer spiral rotations are put into action (energy moves from wrist to shoulder and upper back).
After the class, the student came to me to say that in many classes, moving quickly doesn’t allow for awareness and attention to these subtle, yet important movements. She went on to say how much she appreciated the way I break things down and explain to students the reasons why.
When I receive such comments, I reflect on how they make me feel. The number of students in a class takes a back seat to offering each the knowledge that may improve their practice and experience in any yoga class they attend. And, I do a little inward smile.
By the way, I’ve incorporated this arm action into my down dogs, planks, chaturangas, etc. The strength I’ve gained is amazing.
Until next time . . .
BIT BY BIT . . .
I am watching construction of a house by one man - it’s not a huge house; probably 1200-1500 sq. ft. It began with preparation of the land it is situated on, then came concrete pillars for the foundation.
Soon, steel beams created framework for floor, walls and roofline.
Pipes began to be installed to house plumbing and electrical (I think).
Today, the first wood appeared on the floor.
I drive by this house at least 4 times a week and each day there is a new feature to observe.
Today, as I drove past, I reflected on how I teach yoga. In particular, how I break down poses. Friday, it was chaturanga dandasana (CD) - the position between our plank and cobra or up dog poses (see pic below).
I broke the pose down for students, including how to get in and out of it, using the following steps:
From down dog, move to a knee-down or knee-up plank.
In this plank, push the floor away and use your legs (VERY important).
Draw your chest forward as you continue pushing the floor away and lower into the shape shown below.
Elbows and shoulders will be in line with one another (my shoulders are a little high in the pic), and the drawing forward will line hands up under your upper chest / armpit area. (This, by the way, is chaturanga dandasana - a pose by itself, albeit a transition pose.)
Now is the moment to move to your cobra or up dog pose, as you continue to draw the heart forward.
Once complete with your cobra or up dog, you can return to down dog by moving through table, or lifting your body in one sweeping action back to down dog.
As I demo’d the movement to this group of students, I also demo’d leaving out #3 above. What happened?
a) My hands ended up under my shoulders which left me little strength to move into cobra or up dog, and
b) My shoulders ended up scrunched alongside my ears.
Contrast is a great teaching tool and one that reminded me why we do #3 - drawing the heart forward BEFORE lowering — it is ergonomically more efficient for our body, in particular our arms in support of the remaining movements.
Not quite building a house but that’s it — that’s the reason I love teaching Yoga Basics and Aligned Yoga. I teach AND I learn.
Happy Mother’s Day to all the women of importance in your life, be they Mothers or not.
'SUBTLE IS THE NEW ADVANCED'
First of all, credit to Christina Sell for this title (and my new mantra for 2023).
As many of you know, I attended a 3-day workshop in Bellingham, WA, two weekends ago. First question I hear about the workshop is “why Bellingham?” - I’m thinking people expect workshops to be in exotic places (think Bali, Costa Rica, etc.). So, to answer that query, the workshop was in Bellingham since it is the home of one of the co-presenters, Christina Sell. The second co-presenter was Desiree Rumbaugh, who lives in San Miguel de Allende.
That answers that question.
Now, about the workshop and the title: I attended with a long-time friend, Jen. (Jen was the first yoga teacher I hired at the studio I owned in Salt Lake.) She and I re-connected after many years and it was as though we’d never been apart, except that we both had SO much to share about the 12 years of life happenings between Salt Lake and now.
We both arrived on the same flight and shared space at a nice little hotel in downtown Bellingham; walking distance from several good restaurants and the yoga studio.
Day 1 - Saturday, we spent the morning exploring a great Farmers Market, enjoyed a very good breakfast, then headed to the Co-op for some groceries. Our workshop was to begin at 12:30, so back to the hotel to unload and get ready. A quick walk to the studio, where we enjoyed a fun meeting up with people we’d met over the years, including Christina and Desiree. After 2.5 hours with Christina teaching this first session, we walked back to the hotel feeling exhausted - interesting that we didn’t work to exhaustion, but the mental (the subtle) was most tiring. After a light lunch, it was back to the studio for part two - 2.5 hours with Desiree and more subtle work.
Day 2 - Sunday, was a pretty similar schedule — morning to ourselves, then to the studio. Desiree began the day and 2.5 hours later, we were whipped, especially mentally. A shorter break on this day, then back at it with Christina. Again, more subtle work - preparing us for the final day. My gut told me that day 3 would include backbends and inversions / arm balances.
Day 3 - Monday, began earlier (9am) with Christina leading the morning session. I swear we spent 2 hours prepping for backbends (in particular Urdhva Dhanurasana (UD) - wheel pose). The final pose before settling down, was UD. This pose has always been a to-be-accomplished one for me. 5 years ago, I almost was there (off the ground, but not very pretty), then backed off the work and am back to square one. However, after the work during this workshop, I feel it is still on the ‘bucket list’ and now I have some ideas on how to get there. The unfortunate part of Monday was that I had a plane to catch, so I missed Desiree’s last offering (handstands / arm balances).
I see now that they had a plan - work us (brains and body) the first two days, then do the big ‘ask’ on day 3.
So, why “subtle is the new advanced”? Christina said something similar to this at the end of her Day 3 Session. It resonates with me and the way I am teaching these days. And, it seems the students who come to my classes are ready to do subtle work (which may lead to ‘big’ poses, eventually; more importantly, tho, it is creating awareness). Our practice is not just ‘inhale, raise your arms; exhale, lower your arms’. it’s so much more — imagine your stance (the strength in your legs and torso); envision the upper back aiding in the lift and lowering of the arms, as you hollow your armpits and move the arms closer to (or behind) your ears; extend up with purpose (and straight elbows). Subtle work.
Interesting that, while my body and brain were tired, I did not have sore muscles. Not because I wasn’t working hard enough, but because these teachers had us moving smartly, with wisdom.
What a great workshop! If you read all this, thank you! My wish for you is to have a similar experience one day.
Take care, Leslie
p.s. I was the 3rd oldest practitioner in the room. The comment was made by a younger attendee that she was impressed/inspired by the elders in the room. Thank you to all my teachers who said ‘don’t let age hold you back’.
9 MONTHS AGO
If you’ve been reading this blog for a while, perhaps you remember my post from 9 months ago (July 15), where I wrote about the value of one comment.
I am often heard to say ‘it is the little things’ that bring meaning to my yoga practice. Since then and recently, I’ve received a few more that have brought a smile to my face. These aren’t BIG things (not like clasping your foot with both hands in Natarajasana (dancer pose)); these are - to me - more meaningful things.
Since I am struggling to find topics to write about (my last post was Jan 15), I thought I’d take a moment to point out what I hope others may be experiencing from their yoga practice. Here goes:
About a month ago, a student mentioned that she had been doing yoga over the years yet never felt the energy in her legs / body as she has since working with me. She continued to tell me that this has changed her approach to yoga in a positive way.
The simple action of inner spiraling the forearms, then topping it off with shoulder blade engagement (to create a slight outer spiral of the biceps) has - to another student - ‘changed her life’. While I thought ‘how could that change one’s life’, she went on to tell me that her hyperextended elbows have shifted into a more stable position using the above work. She told me that she even applies this to everyday tasks like mopping her kitchen floor.
After reading Donna Farhi and Leila Stuarts’ book, “Pathways to a Centered Body”, I have been talking a bunch to students about the psoas muscle, in particular moving from the core instead of simply using leg muscles to walk (imagine a puppet’s legs). This creates more of a glide instead of a ‘flop, flop, flop’ of the feet. One student’s reaction was to tell me that this was ‘life changing’ since her chronic condition has led her to feel that she walks clumsily (her words). Since focusing on the psoas + other core movers, her walk has become more of a glide.
I might go on, but am feeling a bit self-conscious about writing down the things I’ve taught. They aren't life-changing unless the student does the work. The three examples above are students who have embraced the teachings I’ve offered, are using them in everyday life, and it is making a difference for them.
My hope is that every yoga teacher strives to teach the ‘little things’ — the ‘things’ that may shift a person’s perspective about their body and the benefits of ‘little things’.
That’s it for now; need to get on with the day. We face another day of rain - one of many lately. When it’s hot and dry, I will regret grumbling about the rain.
Have a great day / week / month !!!
2023 & BEYOND
I have, for the past month, been thinking of WHAT I could write about in this blog. Needless to say, I’ve come up empty. Therefore, if you are reading this, you are about to receive some of my mind’s wanderings (some of which you may use; others, you will discard).
As 2023 begins, I am reminded to be grateful for my health. Both Howard (husband) and I began the year with the worst colds. I do believe we are keeping the kleenex business IN business, as we sniffle. Mine, fortunately, has resolved for the most part; his has moved to the lungs, giving him a non-contagious (he’s been tested by professionals) bronchitis that is being treated by same professionals. We hope this is the only cold for this year.
We also began the year following the fad of “dry” January — meaning, no cordial glass of wine with each other or the neighbors during the month. While nothing dramatic has happened, I do feel good about this small effort.
As to resolutions for the New Year - I made none. In the years past, I have set an ‘intention’ instead. Most notable were:
To spend time quietly, focusing on my breath, each morning before turning on any screen.
To set my fork down between each bite of food at mealtime.
While some mornings and mealtimes I forget, for the most part I am developing two new habits that serve me well. I have yet to set an intention for 2023 (if you’ve read my blog over the years, you know I am a devout procrastinator).
I have added more movement to my schedule and my body. About 6-8 weeks ago, I began attending the mat pilates class offered at Sage Yoga Studios (Fallbrook & Bonsall, CA). Though quite different from Yoga, Pilates is moving some muscles that definitely need strengthening in my body and it’s fun! And, to supplement my personal Yoga practice, I’ve begun to attend some of the Yoga classes offered at Sage. A benefit of attending other classes is that I move a bit differently from my routine plus I’m reminded of some poses long forgotten. (Maybe this added movement could count as my 2023 Intention?)
Next week begins the 10th Yoga Teacher Training at Sage Yoga Studios. I’ve led each and am proud of the teachers at Sage (and away) who carry some my knowledge under their belt. And, I’m most proud that - to a person - each of those graduating from the Training has gone on to pursue a niche through advanced training.
So, those are some of my thoughts as I enter 2023.
I’d love to hear your intentions for the year. Drop me a note or comment below.
Svadhyaya ( Self Discovery / Awareness )
As I write this, I feel that many of you have heard me say this Sanskrit word (Svadhyaya) multiple times (maybe even more than multiple times). And, I will repeat it here a few more.
Svadhyaya literally means ‘one’s own reading’ or ‘self-study’. It is the fourth Niyama of Patanjali’s Yoga Sutras and has the potential to deepen our yoga practice way beyond the mat. The Niyamas are the second stage of our eight-step practice of yoga (Yamas, Niyamas, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi).
I follow an Ashtanga teacher on social media and his recent writing speaks to Svadhyaya:
“It doesn't matter how many postures you do. . . . It matters that in your posture there is enough going on within you to keep you engaged in a process of discovery that never winds down.” David Garrigues
In my teaching, I will sometimes ask a newer student what / if they are noticing anything different about their movement, their moods / emotions, their ability to remain calm in a stressful world, (or anything else), after beginning this practice of Yoga.
Often, I receive the answer ‘no’. And, I respect that. I am hopeful, though, that each of us may come to a point where something ‘clicks’ — a movement is easier; a previously triggering event loses its power; work (life) appears less stressful. And, if we realize that we will each reach that point at a different time - accepting ourselves so to speak - the pressure to ‘change’ releases.
How many times have you heard a person in your yoga class exclaim “I started yoga and it changed my life!”? I’ve heard it many many times and I believe them. It is important to realize that not everyone has the same experience when they step into their first yoga class.
Here a few comments I’ve heard over the past weeks:
‘At work I sit in front of 3 screens. Since I’ve begun to focus on nasal breathing, I no longer feel the anxiety created that I think was caused by working in front of 3 computer screens’. (student of 6 months).
‘I felt a shift in my sacroiliac nerve pain today.’ (student of 2 years)
‘I feel so good after a yoga class.’ (student of 3 months)
‘This awareness, I believe, will change my life.’ (student of 9 months)
We all arrive at a point of awareness in our own good time. There is no pressure to ‘feel’ something — just to notice, to keep inquiring, to keep learning. As David said, to remain “engaged in a process of discovery that never winds down.”
Thanks for reading — this is short; got to get on with the day. I hope your day is a good one!
Questions / Suggestions Welcomed
About 2 weeks ago, a student asked me for some thoughts on moving through poses when in a flow class situation. This question arose as that student ‘pushes her envelope’ a bit — which is always encouraged by me. After all, it is through stretching our perceived limitations that we grow.
Therefore, on that day, I offered advice on the “poses between the poses”. In other words, the transition poses. These include - but are not limited to - mountain pose (tadasana), forward fold (uttanasana), half forward fold (ardha uttanasana), down dog (adho mukha svanasana), plank (phalakasana).
And, we can’t forget movements like walking to our hands from down dog to forward fold. And when one arrives at the forward fold, it may be compromised by the often-blamed hamstrings. It’s good to know the compromise may also rest with tight calves, tight hips, weak core and back muscles.
Another transition challenge may be stepping one foot forward to your hands from down dog. Hence, the “poses between the poses” are often as challenging as the BIG pose a student is striving for.
The message here is not to overlook those seemingly ‘easy’ in-between movements we are asked to do.
As I’ve moved through my yoga journey, it’s become clear I may not ever accomplish some of the more challenging poses. However, that leaves a lot for me to focus on. What? I focus on the “poses between the poses”. And, once I arrive at the BIG pose, modification is my best friend.
Modification does not - in my book - mean child’s pose (as mentioned in my last post).
When challenged by a pose, I take it step-by-step. One example is padangusthasana (hand to foot/toe pose), where my work lies with keeping the standing leg from ‘popping forward’ as I raise the opposite leg. I release the idea that my raised leg is straight (at least for now). A strap often comes in handy to straighten the lifted leg, but sometimes a strap isn’t available. In those cases, my knee remains bent which allows my standing leg and spine to line up straight and strong.
Enough about me. What challenges you in your practice? Break it down, work on it piece by piece, strengthen the parts that restrict you and lengthen them through steady, focused work. Skip the vinyasa, stay in down dog, especially if you’re feeling fatigued (doing a pose when one is too tired is a recipe for something other than positive). And, unless you’re not sure about what the teacher wants, resist looking around. Even those that look confident may be struggling. Work your pose, even if it’s a bit different from everyone else’s.
And, most of all enjoy your yoga practice - your strength, balance, flexibility and agility !!!
'it's in the minutiae that excellence happens'
The title of this blog post is actually a quote I borrowed from Robin Arzon, head instructor for Peloton, during a MasterClass. Robin is also an ultra marathoner and author, as well as presenting a series of classes for MasterClass. The topic I was reading was ‘overcoming failure’ and ‘using failure as feedback’.
You may be thinking that I’ve taught yoga for 23 years, and now have a Yoga Therapy practice; why am I thinking about failure?
Add to that, my thought process that - at age 72 - I’ve come a pretty long way so why consider this topic.
First, let’s define the word ‘failure’:
lack of success
omission of expected or required action
action or state of not functioning
For now, omit #3 above, because clearly I am functioning in my life and in my Yoga journey.
And, let’s talk about #1 and #2, as it relates to me and my journey:
lack of success - I don’t like to claim this one, since I do feel successful in many aspects of my life and my yoga. And, if you attend one of my classes, you will encounter a Yoga instructor who has yet to master handstand, many of the arm balances, urdhva dhanurasana (wheel pose), and many other poses - too many to mention here. So, yes, I have been UN-successful in areas of my practice.
Where I have been successful is in sticking with it. I continue to try. I think of that effort as a point of success.
omission of expected or required action - When you come to a Yoga class or therapy session with me, you may never hear me say ‘move to child’s pose if the work is too much for you’. My challenge during an advanced practice was to keep up and still be in some shape of the pose - so, I worked many of the advanced poses from a modified shape.
When applied to Yoga, #2 is another way of saying ‘modify’. I may or may not offer modification ideas, depending on the pose. I do suggest that this is the student’s/client’s practice and that they will learn over time what their body/mind/breath handles well. I am hopeful that my teaching will lead students/clients to self-awareness and the ability to modify a pose/movement — even if a part of the pose of omitted.
Going back to #1 — success is trying; making an attempt at a pose, even if it is modified.
All this to say, my classes/sessions may often focus on the minutiae - how we place the hands, where the gaze rests, how to engage and use the solar plexus region (the seat of our heart chakra) to strengthen our poses, etc., etc.
It is in the small things that our Yoga journey gains a quality of svadhyaya (self-awareness) and the quality of self-awareness brings excellence.
Until next time . . .
JUST ONE COMMENT . . .
Just one - that’s all it takes to help me feel that what I am teaching is making an impact. Mind you, this isn’t a plea for comments, just an observation over the past few days. It’s also an acknowledgment that what’s happening for some in my classes is ‘svadhyaya’ - a Sanskrit word meaning self-awareness and self-reflection. Here are examples:
My teaching lately has included a LOT of breath work. I’ve been doing extensive reading (books and articles) about the power of our breath — especially if one breathes through the nose (inhale and exhale), and is able to slow the breath. The breath has an amazing impact on our nervous system; for example, if I mouth breathe, I place myself in a low state of hyperventilation and activate a state of ‘fight or flight’ in my nervous system. What comment did I hear about this?
“I sit at my desk watching 4 screens each day. As I press my tongue flat against the roof of my mouth, it is not possible for me to mouth breathe; I breathe through my nose. I notice that I’m calmer.” *
I ask students to continue to get up and down from the floor twice a day - even if they are using something to support themselves. This practice maintains our brain-to-body skillset of that action (getting up and down from the floor). A person who doesn’t (or refuses) to get up and down (unless there is a valid reason), loses the skill to do it and may very well panic if they take a fall. The nervous system will kick in, creating all kinds of havoc and disbursing hormones (think adrenaline) into their system. Things go from bad to worse as that person waits to be helped up from the floor. What comment did I hear about this?
“I have a friend who is terrified of falling because she doesn’t think she can get back up. I am glad you encourage us to practice getting up and down each day.” *
When teaching this lesson, I add the instruction “if you fall, take stock of your body (as in, ‘is anything broken or injured’). If all is well, take a moment to calm yourself. Now begin to help yourself up with whatever resource is available. Check again for injuries once up.”
Back to the breath: From a book I’ve been reading, I now encourage students to inhale expanding low ribs first, and allowing belly to expand. Exhale begins in low belly, tightening core muscles, and the low ribs move in. This is diaphragmatic breathing; different from many of the breath exercises I’ve done over my years as a Yoga Teacher/Practitioner. The upper chest is quiet. (The upper chest and accessory muscles of breathing will come into play during exertion.) And, what did I hear?
“I sing and the instruction is always ‘use your diaphragm’. Until you had us place our hands on our low ribs and expand into our hands and belly, then exhale using belly first, I struggled to understand. Now I get it.” *
I get it, also — I have to listen for these little gems. They tell me people are listening, even when I think I have talked about the way we breathe and the way we move ‘ad nauseam’.
This morning, in that time between awakening and actually getting out of bed, all this came to me. An observation that makes me happy and may be worth reading about.
Until next time . . .
* Quotes are paraphrased, since I am relying on memory.
AND, IT’S A WRAP: “Vacation in the Summertime !!!”
Vacations are great - once you arrive at the destination. I can tell you that planning, paying, packing are not the parts I enjoy, but they are the means to an end, right?
I took a page from my previous blog — tried to pause before reacting. I was able to do that, in most circumstances. Doesn’t mean I’m perfect — a few ‘snarky’ comments passed through my lips; not something Howard (husband) enjoys or that I’m proud of.
Our trip - a cruise in the Baltic on a Viking ship - offered me lots of ‘people-watching’ opportunities - the good, the bad and the ugly.
The good - people helping people; people waiting for the slower ones in the group; people smiling, saying Hello, and even engaging in conversation. Plus all the beauty of the countries (Denmark, Poland, Germany, Finland, and Sweden) that we were able to visit.
I was going to go on about the other two (bad & ugly), but I think I’ll just stick with the good.
So, I’m home — now what? Back to work - teaching public classes and seeing clients in my office. I heard that, while gone, the teachers who sub the public classes I usually teach did a great job. I plan to thank those who stepped in for me; so good to know this change was well received by those attending class.
Our travel home was uneventful. A longer-than-anticipated flight (including wait time and tarmac time) from JFK to LAX wasn’t pleasant; however, we made it home safely albeit 2 hours later than we had anticipated. All was good at home and it felt so great to be in our space again with the pups.
When practicing and teaching yoga, I am often heard to say the quote “change is inevitable; growth is optional” (author not known). Same is true for travel in another country/situation. There were changes in routine, languages, people, circumstances. Let’s hope we took the ‘growth path’.
So, I will stop rambling now. I wanted to get a brief note to the blog so that I can send my newsletter (another means to an end).
Enjoy your Summer travels,
CALM DOWN (or, better yet, Pause)
IF YOU’RE HOPING TO READ ABOUT YOGA POSES, SKIP THIS ONE …
My husband, a very smart man, recently asked me if I’ve ever been able to calm down when asked (or told) to “calm down”?.
My answer was no.
A recent situation in our house is a good case study for this ‘calm down vs. pause’ story.
We have 2 bathrooms, both beautifully remodeled. One, however, needed shower faucet adjustment. As it was being adjusted, a part was dropped down inside the wall. Since it was the guest bath, we promptly forgot about it.
UNTIL 2 weeks ago when we realized our daughter and son-in-law would be visiting, would enjoy a shower, and I didn’t enjoy the idea of sharing mine. A futile search ensued for the manual, so we could replace the lost part. Another web search gave us name/model of said faucet. A call to the manufacturer. The rep my husband spoke with calmly walked him through the dismantling of the faucet, determined what part we needed and even provided store names. Problem solved.
However, one morning in the midst of the above, as I’m getting ready to teach, I have an anxious moment. It reared it’s ugly head as an internal tantrum that could have easily ruined a day (or days). As I fumed about the lost part, the forgetfulness, the disassembly and hoped-for reassembly, I paused. I thought about what my tantrum would NOT accomplish and I decided to hold back on my emotions.
Best decision I’ve made in a while. That pause kept household stress to a minimum, kept me from being a real ‘shrew’, and helped me deal with my emotions more skillfully.
Take care and enjoy the rest of May,
p.s. here’s a pic of our repaired faucet:
"EACH POSE IS YOUR WORK OF ART"
I’ve written a short article for the Sage Yoga Studio newsletter, titled “Each Pose Is Your Work of Art”. I thought I would share it here, since it has changed my practice and my appreciation for EVERY yoga pose:
Fortunately, for me, the phrase ‘each pose is your work of art’ was one I heard frequently in the Anusara classes I attended. Almost every teacher would remind me that I was creating art as I practiced. As one who never thought of herself as graceful or creative, repetition of this phrase settled it - the concept - deep into my core and my heart. I am creating art. And, I attempt to transmit that message to the individuals attending my classes.
When I view a pose in this manner, I truly feel the body moving — I feel muscles engaging, limbs getting longer, the breath helping to soften resistant tissue (think hamstrings), and so on.
More importantly, I begin to value the poses - ALL the poses, even the ‘poses between the poses’. Take tadasana (mountain pose) — what a great feeling to have the four corners of my feet rooted securely to the ground. To engage the muscles from the feet to the pelvis. Then, to rise up through my torso, lifting my sternum and allowing shoulders to soften a bit. Finally, lifting the crown of my head towards the sky above my ‘mountain’.
I used to rush from one ‘big’ pose to the next, not always thinking about the value of intentionality in the poses that will take me to the next ‘big’ pose. Moving with purpose through the ‘poses between the poses’ adds beauty to my practice (if only in my eyes). I say ‘if only in my eyes’, but I see it in the classes I teach — I see the beauty of carefully placed hands, straight elbows, soft gaze, etc. — whatever the pose and the ‘poses between the poses’ require.
Try it. Pay attention to each mountain pose, forward fold, cat/cow, etc., etc., and observe how your practice and each pose becomes truly YOUR ‘work of art’.
Take care & be safe.
On The Breath
I began reading “BREATH” by James Nestor over this past weekend — for the THIRD time. This time I am taking notes. Writing down all the facts I want to share with you and, hopefully, have you incorporate into your daily lives.
Basically, the book tells us all the benefits of breathing through the nose, both inhale and exhale. Even when exercising or sleeping, the ability to breathe through the nose is beneficial.
The breath (in my experience) was one of those things I took for granted no matter what I was doing. When running (yes, I did run a marathon - once many, many years ago), or cyling, or working out, the memorable instruction was inhale through the nose, exhale through the mouth. Many of you may have heard similar instruction.
Dr. John Douillard, trainer to many elite athletes, conducted his own studies to examine the benefits of nasal vs. mouth breathing. When mouth breathing, athletes pushed to their limits entered ‘anaerobic overload’ which can lead to lactic acidosis (think exhausted, stomach pain/diarrhea, muscle cramps). (Anaerobic exercise does have its place in short length, high intensity activities.) Dr. Douillard’s conclusion was that breathing through the nose could cut total exertion in half and offer endurance gains.
So, back to the breath - taken for granted, much like a lot of our body and its functions.
What are some of the benefits of breathing through the nose?
blood pressure may be lowered
heart rate may lower
heart rate variability increases, bringing the body and nervous system back into balance
mental clarity improves
That’s just 4 things and there are more - yet to be discovered and chronicled from my THIRD reading of this marvelous book - ‘BREATH’ by James Nestor.
Within the book, Mr. Nestor writes about his own personal experience with forced mouth breathing (in an experiment conducted by Stanford University). And, as he tells us about this journey, he also gives us a historical picture of our evolution (from nose breathers to mouth breathers and why), as well as other cultures’ approach to the breath. For example, Native Americans encouraged nasal breathing - Mothers would breastfeed babies, then hold their mouths closed as they fell asleep; encouraging nasal breathing throughout the day and night. In Puebla, Mexico, school children were chastised for mouth breathing — the belief being that mouth breathing was disrespectful and leads to sickness.
Perhaps someday I’ll get a note from Mr. Nestor, thanking me for promoting his book to almost everyone I meet. It is a keeper and has changed my life in these ways:
BP is 103/60
HR is 57
HRV - I haven’t checked that one
Mental Clarity - well I think it’s better
Buy the book or go to the library (here in Fallbrook, there is an 8-week waiting list for the book). No matter the means, read (or listen to) it.
Take care & breathe through your nose,