Yoga musings from a yoga teacher and yoga therapist in training. Get late-breaking yoga news, free yoga stuff, recommendations for yoga products and yoga gear, and product reviews - all for free.
Ever have one of those days where you're feeling spacey and so tied up in your thoughts that you forget to eat or smile or dance? Or maybe you're feeling insecure and out of sorts? You can't see, but my hand is raised. I've definitely had days like that. The bad news is that I still hang out a bit too much in my head (even after all these years of yoga). The good news is that I have more awareness around it so I can actually do something about it.
Ground with Asana
If you're a chakra fan, then you know that the first chakra is about grounding. When I start noticing that I'm a bit too much in my head, I focus on grounding myself. I might focus more on standing poses like Tree (one of my favorites), Warrior, and Half Moon (I also love Kundalini Sufi Grinds for grounding myself). As I spend some breaths hanging out in these poses, I focus on my energy rooting down to the earth and the opposite energy projecting up through the sky. By the time I'm done with those three poses, I'm not only feeling a bit more rooted but I'm also feeling, taller and more expansive.
Other Ways to Ground Yourself
Ironically though, my favorite ways of grounding don't typically focus on asana. Here's how I get back in touch with that first chakra:
Working the foot's fascia -- the easiest and quickest way to bring my attention to my roots is massaging my feet with a tennis ball. I bought 2 dog toy tennis balls (they're not as squishy as regular tennis balls) and I use them on my feet all the time (I simply put the ball under my foot and press my foot down and roll the tennis ball on the bottoms of my feet -- ah, heaven!). I don't just do this when I feel the need to ground, I also do it while I'm sitting at my desk or watching TV.
Horse Stance -- once my feet have been massaged by a tennis ball, they seem to lay so much flatter on the ground (not to mention that they feel stress-free). That's when I love to do a simple horse stance with my arms raised in a tree hugging position. I stand with my feet about hip's width apart, bend my knees slightly and tuck my pelvis. I then raise both arms up in front of me (palms facing me) like I'm hugging a tree. I'll typically stay in this stance for 1-5 minutes. This is also a great lower body strengthener.
Stomping -- another favorite thing of mine is stomping my bare feet on the floor (luckily I have hardwood floors, which is best for this). I put on some drumming music and literally stomp (or stamp, if you prefer) my feet on the ground.
Body Drops -- I love this Kundalini move! It provides a sense of grounding and emotional release. Start with 20 and work your way up to 50. Sit in Easy Pose. Lift yourself up (you don't have to lift your knees and feet off the ground but use your abdominal muscles as you lift) on an inhale with either your fists or your fingers tented on the mat and then let yourself drop down as you exhale. For a little "extra," let out a loud HA as you make contact with the floor.
Windshield Wipe the Feet -- I love to do this because it brings my energy down, loosens the hip area and is a great way to calm down before sleep. Lie down with your legs and feet together or a few inches apart. Vigorously move the feet out to the side and back together (I like when the sides of my feet actually bang together).
Get Your Feet on the Earth -- when the weather is nice, I like to take about 10 minutes to walk around barefoot on the earth. I walk slowly -- like a walking meditation -- and focus on feeling the grass/earth beneath my feet. Sometimes I even do a barefoot Horse Stance on the deck or on the grass.
And since we're on the topic of feet and being barefoot...
Be Kind to Your Feet
I prefer to be barefoot but of course that's not always feasible. When I need to wear shoes, I try to wear ones that are good for my feet. I especially love shoes that mimic being barefoot. Vibram 5 Fingers are my favorites. If you're tired of squeezing your feet into shoes that look pretty but feel awful, check out this wonderful list of foot-friendly shoes (and many of those listed are pretty too!). This list was compiled by a podiatrist who knows his stuff.
The Earth Mudra
You don't always have to use your feet to ground yourself. Prithvi Mudra is the hand position for grounding and recharging your root chakra.
The Definitive Grounding Resource
If you'd like some more ideas for how to ground yourself, this is my favorite resource: Grounding -- Root Yourself Into the Earth. There are a number of links with everything from tips to meditation to exercises to help you strengthen your first chakra.
"When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath." ~Svatmarama, Hatha Yoga Pradipika
"Inhale, and God approaches you. Hold the inhalation, and God remains with you. Exhale, and you approach God. Hold the exhalation, and surrender to God." ~Krishnamacharya
"For breath is life, and if you breathe well you will live long on earth." ~Sanskrit Proverb
"What can we do but keep on breathing in and out, modest and willing, and in our places?" ~Mary Oliver
Next time you're in a yoga class, try counting the number of times the teacher says the words "breath," "breathe," or "breathing." On second thought, that might be a bit distracting. Take my word for it -- those words are used A LOT. According to subtle yoga anatomy, it's the breath that moves the prana -- or energy -- in the body. Breath and attention are the ways in which we move lifeforce through our bodies. If that sounds a bit too out there for you, no worries. You don't have to necessarily concern yourself with nadis or prana or bandhas -- you only have to feel in your body how changing your breathing makes you feel.
What Is Your Breath Telling You?
Stop what you're doing right now and tune into your breath. Feel the air in your nostrils and follow it as it flows through your body. Is your breath deep or shallow, fast or slow? Is your breath flowing freely or is it getting stuck somewhere? Notice without judging what you discover. Instead, get curious about it. It could go something like this: "Hmmmm...I notice that I feel a constriction in my chest and it feels hard to breathe." Spend a few minutes doing this (I'll wait...)
Breathing with Intention
All finished? Are you surprised by what you noticed? Now try changing your breathing to see how that feels. If you noticed you're breathing shallowly, then breathe deeply (relax your belly and let it fill). If you're breathing quickly, slow it down (inhale and exhale for a count of 6 or more). In the example I mentioned above, I would take some slow breaths in which the air rises all the way to my chest (without forcing) and visualize the breath loosening the knots. Try this for a few minutes (again, I'll wait...)
Do you feel differently from when you started? Perhaps you're an esteemed yogi with lots of experience under his/her belt and just skimmed over this exercise because you're been there, done that. If so, I dare you to go back and try it (yep, I'm going with a little psychology here to get you to do it). Being conscious of your breath is important -- it doesn't matter whether you're a yoga pro or someone who's never tried yoga before. Regardless of your yoga skill level, it's important to take some breath consciousness breaks during your day (no, don't save all of your conscious breathing for yoga class!). Being aware of your breathing habits and making changes can lift your energy in the middle of the day better than coffee, help you deal with cravings, reduce pain, relax before a nerve-wracking presentation/interview/conversation, slow down and become less reactive (at work, in a relationship, while driving a car), and help you unwind enough to stop your mind from racing and fall asleep.
The Breath Will Cure What Ails You
We breathe all day long, so perhaps we take it for granted. Yoga classes have to fit into a certain time slot and people often get cranky if they don't get enough of an asana workout, so conscious breathing (or Pranayama as it's known in the yoga world) is often absent from class. It's such a shame because, while asana is great, the breath is king. Or at least, that's my humble belief. I've made the journey from being all about asana to having a daily pranayama practice and let me tell you -- I'm way happier now than I was then.
Carve Out Time for Pranayama
Here's a little challenge for you -- cut down your asana practice by 10 minutes and spend that time practicing pranayama. I don't care if you simply sit for 10 minutes and do only deep breathing -- just spend the time breathing consciously. If, after a week, you don't notice any differences then by all means, go back to your extra 10 minutes of asana. Rather than get complicated with my pranayama, I often keep it simple. Because pranayama is powerful stuff, it's best to learn from a teacher. Here are some simple breathing practices you can incorporate into your day and jumpstart a daily pranayama practice:
Relax
Block your right nostril and inhale and exhale -- SLOWLY -- through your left.
Sit in a comfortable position and do Humming Breath. If you'd like a video instruction for this breath, click here.
Get on all fours. Inhale here. Exhale to a count of 4 while slowly coming back to rest in Child's pose (by the time your exhale is complete you should be in full Child's pose). Gradually increase the exhale count (by one) to 8. Repeat the 8 exhale count 5-10 times. This is perfect to do before bed.
Try the Kundalini Bliss Breath -- Inhale through puckered lips and exhale through the mouth. Continue for 3-5 minutes to start.
Balance
The standard balancing breath is Alternate Nostril Breathing. It's recommended everywhere for a reason -- because it's wonderful.
Also from the Kundalini tradition -- inhale in 4 even sniffs through the nose and exhale in four even sniffs through the nose.
This one is a little more advanced -- block the right nostril and do a slow-paced breath of fire through the left nostril for 1-3 minutes. Go slowly with this one and stop if you start feel lightheaded or dizzy.
Sit with your elbows at your side bent so your forearms and hands are out in front of you (at a 45 degree angle) parallel with the ground. Your left palm faces down and your right palm faces up. Inhale in 8 sniffs through the nose. On each sniff, alternate moving the palms up and down. Exhale in 8 sniffs through the nose using the same arm movements. [example: sniff, one palm comes up, sniff that palm comes down while the other palm comes up and so on]. Continue for 3-5 minutes and finish with 1-3 minutes of deep breathing.
Inhale and hold the inhale for as long as you comfortably can then exhale. Hold the exhale breath out for as long as you comfortably can and then inhale. Complete 7 inhales and exhales.
Energize
3-6-9 breath -- inhale for the count of 3, hold for a count of 6, exhale for a count of 9. Don't force this one. It might take a while to build up to this ratio.
50 rounds of Kapalabhati (start with 15 and build up to 25).
Block your left nostril and breathe through your right nostril only. Do this for 3-5 minutes.
You can do this one seated or standing -- inhale and gently raise your chin up. Exhale with a HA (get loud if you feel like it) as you bring your chin back to it's regular level position. Do this 10-12 times.
These are simple breathing patterns, but go slowly and listen to your body so you don't push too hard.
Pranayama -- Yep, There's an App for That!
If you prefer the guided breathing experience and have an iPhone, an iPod Touch, or an iPad, I highly recommend the Pranayama application from Saagara. You can click here to get a free version of this app from the iTunes store. In addition to offering a number of set beginner, intermediate, and advanced practices, you can also create your own. The breaths are cued with the sound of your choice (vedic, classical, ambient) and if you get the paid version you can keep a log of your breathing practice so you can continue to raise your skill level. My favorite thing about this application is the visual -- you can choose to see the anatomy of the breath as it's being practiced. It's perfect for beginners or anatomy geeks like me who like to see the breathing apparatus in action. I have my own established pranayama practice that I like to do every day but I've also added an additional practice that I do with my iPod because I like this application so much.
My fervent hope for you is that you try one of these pranayama practices and fall in love with the power of your breath just as I did. Your body, mind, and emotions will thank you. It's just a myth that you need chocolate, wine, junk food and caffeine to get through the day -- all you need is your breath.
The other night a friend conned me into watching VH-1's "I Love the 70s." The show highlights all things 70s from leisure suits to CB radios to Shrinky Dinks to Josie and the Pussycats. Whoa -- this 38-year-old got hit with a wave of nostalgia. I started thinking about the joys of childhood -- and I realized how simple things were back then. I wasn't raised with video games (I didn't get an Atari until I was 11 and never logged hours with a joystick in my hand) or cell phones. The Twin Towers of the World Trade Center were still standing, I didn't run from playgroup to playdate to practice to camp and I ate dinner with my family every night.
The Good Ole Days
Suffice to say -- things are a wee bit more complicated these days for kids. There are all sorts of afflictions plaguing kids -- everything from obesity to carpel tunnel from too much texting to ADHD. I'm so very glad that I grew up in the 70s and 80s. While I'm sure my parents would say that those times seemed complicated compared to the 40s and 50s, I feel like my childhood was idyllic compared to the kids of today. I never went out with a group of friends in which everyone was speaking to someone else on a cell phone; I wasn't subject to my parents fighting to get me into the "right" pre-school so that I was on the fast-paced college track; I wasn't afflicted with video game controller claw from too much time playing video games; I didn't worry that the environment was going to hell in a handbasket. Yep, I definitely grew up with less stress than children today.
The DVD includes two practices: Condor Trek, which runs a little over 23 minutes and Save the Whale, which runs a little over 18 minutes. As you can tell by the titles, the DVD offers a positive respect-nature,-the-environment-and-endangered-species message as well as entertaining stories. When taking the children on a journey, Fahmy uses some environmentally-friendly modes of transportation -- bicycle and electric car. Fahmy, who is engaging and creative, effortlessly weaves yoga postures into the stories and easily holds the viewer's attention. I just love how the practices engage children's' minds, bodies, and emotions.
The poses featured in the practices include Warrior 2, Warrior variation, Bow variation, Seated Forward Bend, Butterfly, Bow, Warrior 1 variation, Pigeon, Bow and Forward Bend dynamic variation, Squat, Child's Pose, Plank, Cobra, and Sun Salutations. The Special Features section includes a pose clip that puts all of the poses together, which is great to show children so they can see how poses are done and/or for them to practice to when they don't feel like watching the full segments.
Storyland Yoga -- Eco-Conscious, Yogalicous Fun!
I don't have kids, but if I did, you can bet that I'd have this DVD on the daily watch list. I invited my friend's children over to do this DVD with me and we had a blast! Perhaps I'm 38 going on 8 but I loved the practices. My favorite parts were the bicycling in Condor Trek and Frog Pose (complete with ribbits!) in Save the Whale. We laughed, we had fun, and we got a nice stretch. The DVD promises to help children "connect with nature" and gain "respect for their own health and well-being" and I'd say that the DVD accomplished that and a whole lot more.
Here's a preview of Storyland Yoga:
Win Your Own Copy of Storyland Yoga
I'm giving away a copy of this wonderful DVD. Just comment on this post by Friday, August 6. I'll pick one commenter at random to win a Storyland Yoga DVD. Good luck!
Even though I've been practicing yoga for quite some time, I actually learned some valuable lessons from practicing to a kids DVD. The kids didn't care about pose perfection, they smiled and laughed throughout the practice, and they told me that they imagined themselves in the story while they were in the poses. I could stand to do all of these things a bit more in my own practice. After all, perfection is overrated, yogis don't smile nearly enough during yoga practice, and it's pretty darned fun to imagine that I'm a snake when practicing cobra. Next time you step onto your mat, why not let the kid in you come out to play?
Yoga Poses that Bring Out the Kid in You
When I first started practicing yoga and going to yoga workshops, sitting on the floor for hours was distracting at best and painful at worst. The teacher would watch us all squirming on the floor and laugh, saying that our hips are tight because we've always sat in chairs. He referenced his time in Thailand, saying that the people there are flexible on account of squatting and sitting without chairs. After that, I began squatting every day for 5 minutes or so. It's definitely made a difference for me in terms of flexibility and lower back stiffness. It may not bring you back to child-like flexibility, but learning to squat and incorporating it into your daily schedule can make a difference. Click here for a brief lesson in squatting.
As for other poses that bring out the kid in me, I enjoy these:
The 3 Hs are in effect here in NY -- hot, hazy, and humid. Right now I'm keeping cool by staying inside in the AC (I like to go for evening walks in the summer time), listening to the newly-released Eat, Pray, Love soundtrack (you can get it on iTunes too) and sipping some lemon-infused water. This summer I seem to be enjoying my yoga practice more than usual and I've been spending some quality time upside down (gotta love defying gravity) on my OmGym. Perhaps it's my recent vacation (yes, I did finally get back -- apparently the third time IS the charm) or all of the yoga or the daily inversion, but I'm feeling rejuvenated and extra happy this past month.
If you're looking for a little summer infusion of yoga bliss, I've got a few suggestions...
If you'd like to download a free summer flow yoga practice from Eoin Finn, click here. Eoin and this practice offer the laid-back summer vibe that is sure to relax and invigorate at the same time. If you live in Vancouver and would like to practice with Eoin in person, come to Camp Moomba Yogathon and Blissfest this Saturday, July 24. Click here for all the details. Ah, makes me wish I lived closer to Vancouver...
If you're in the mood for a summer road trip, I recommend checking out the Wanderlust yoga retreat and music festival. This orgy of yoga, music, and fun takes place in Lake Tahoe, CA July 29-August 1. If you're looking to have an amazing experience without the same old boring summer vacation feel, check out Wanderlust.
If California is a little too far West for you, then check out Denver. Every Sunday through Sept. 19 in Denver's City Park is yoga, live music, and plenty of socializing. Yoga Rocks the Park (yep, I love that name) is the name of this weekly phenomenon. The cost for a day of fun is only $10 and all profits are donated to the Colorado-based non-profit organization Yoga World Reach. For more information about Yoga Rocks the Park, click here.
If you're more at home in the garden than on the road this summer or if you're an outdoor warrior who enjoys engaging in outdoor sports there's help for you if you've overdone it -- The Yantra Kit. The kit (which retails for just under $30), designed by the folks who brought us the Yantra Mat, offers a number of goodies to deliver healing acupressure to sore spots. The kit includes a belt, a pillow, and two rings. The belt — covered
with the same flower spikes as the Yantra Mat — is two pieces connected
by a zipper so that you can decide how much surface area you’d like to
cover. Ties keep the belt in place so it’s perfect for just about any
part of the body, including thighs, knees, posterior, arms, and lumbar
spine. The pillow — an inflatable inner pillow and an outer casing with
the same flower spikes — is perfect for the neck and face. The rings,
which come in two sizes, are meant to be slid up and down the fingers
and toes to stimulate acupressure points. I brought the belt on vacation with me and I practically had to wrestle my family for the right to use it. It's cheaper than getting a massage or acupuncture and it feels heavenly.
If the heat is getting to you (let's face it -- the term "heat wave" has been used quite a bit already and it's only July), I recommend Sitali Pranayam. This practice is for self-healing and will cool you down and is said to prevent aging. I've been practicing this every day and it never fails to relax me, cool me down, and make me feel good.
These past few days I've made a few unsuccessful attempts to fly home only to be sidelined by turbulent weather. The score is currently Mother Nature -- 2 and Diane (innocent yoga chick trying to fly home after a relaxing vacation in South Carolina) -- 0. I will try again tomorrow. I'm lucky enough to not have a burning commitment that requires my presence at home, so these extra vacation days are a pleasant surprise. They are also a reminder of how little control we have of life and how Mother Nature and Father Time have their own agenda (one which does not cater to us).
This, Too, Shall Change
Anicca was a word that I heard every day of my 10-day Vipassana meditation retreat. It means impermanence or not enduring. As I sat for hours on end in the same position and suffered everything from pain to itchiness to mental mind chatter, this word became my mantra. During the retreat we were continually told that we could bank on one truth -- things change. In the past four years since my first Vipassana retreat I've come to learn that it's not about trying to control situations/people (an illusion since things are always changing and we have control over nothing) but about our relationship to these situations/people that counts. It's no surprise that my mantra is still anicca (yes, even after all these years).
Changing Your Relationship to Aging
Even though the reality is that things change and that Father Time and Mother Nature are in control, we still fight. We slather ourselves in anti-aging creams, we consume anti-aging potions, we go under the knife -- all in the name of staying young. I'd bet that Father Time and Mother Nature laugh at our sad little attempts at staying young.
I am well aware that I'm getting older. Rather than fighting against reality, I'm changing my relationship with it. I don't see getting older as something bad. I don't judge the changes. Instead, I celebrate them. Granted, this isn't all that easy to do in a society that prizes youth. Still, it's possible to change one's perspective. I also treat my body and myself with more kindness and compassion. I may not be able to stop aging, but I sure as hell can age gracefully. My goal is to be that 90-year-old lady that laughs too loud, calls em' like she sees 'em without apology, flirts with all the young men, and hangs upside down on her Yoga Swing.
Age Gracefully with a Little Help from Yoga
In addition to eating healthfully, drinking lots of water, inverting on my Yoga Swing every day, meditating, getting out in nature regularly, exercising and practicing yoga, I laugh often and make pleasure a priority. Here are some tools to help you age gracefully:
The Five Tibetans are 5 simple moves (done either 7, 14, or 21 times in a row, depending on your ability) believed to improve health and retard aging. I often practice these rites because they give me an energy boost and can be done in about 10 minutes. Here are two YouTube videos of the Rites being performed. Both are around 10 minutes and offer different modifications of the moves:
Tomorrow I'll try yet again to fly home (the third time is the charm, right?!?!). As I stand at the ticket counter you can bet I'll be chanting my anicca mantra knowing that somewhere Mother Nature and Father Time are laughing. I'll be laughing right along with them (whether I make it on a plane home or not).
