My Silver Lining: a lesson in trusting where you are

The month long hiatus of blogging is now coming to an end. For the last few weeks my top and pretty much only priority has been school and finals. This past semester I was teaching the full load of 2 courses as a grad. student and taking three classes--just when it feels like I will never get all the papers written and others graded, the holiday parties start and somehow it all gets done. During finals week I was able to attend a small private yoga class sponsored by Zico coconut water, taught by Kathryn Budig and held at the Centered Chef in Chicago.
 

Before attending, I had no idea who Kathryn was, but now I am rocking a mad girl / yogini crush on her. She wrote the Women's Health Big Book of Yoga and is the babe in the Yoga Toes ads, amongst other sponsors. Throughout the practice and breakfast Kathryn continued to make the point of trusting where you are and knowing that it is exactly where you need to be. One of my favorite quotes from her that day was about finding the place where you are not standing still but not pushing forward either, but still making progress. In the midst of all craziness and when things aren't how you want them to be, it is extremely hard to trust that it is exactly where you need to be--- this got me thinking.

2013 was off to a rocky start and by rocks they might as well have been the Rocky Mountains-- or at least that's what I thought. I considered leaving graduate school on more than one occasion, but looking back I am glad I didn't because it was exactly where I needed to be in order to be where I am now- And dang-it I really like where I am right now.

I had begun to hate Spanish, after the semester ended I would shudder when I heard people speaking Spanish on the street where before I had loved it ( I have now gotten over that). I have come to loath writing (part of the reason I blog is so that I can begin to like it again), it is hard when how you write rather than what you write is what you are constantly criticized for and graded on. I learned that a Ph.D in Spanish was not at all what I wanted anymore (maybe Anthro or LA studies--but never Spanish Literature).  Amongst other obstacles, I learned a lot about myself and began to turn to yoga as an escape and sanctuary.  Base-line, my negative graduate school expierence has continually led me to a deeper yoga practice.

My schedule of teaching Spanish and graduate classes has allowed me some amazing opportunities that working full time would not have. For example, the class with Kathryn Budig would have been unavailable to me if I were teaching full-time or working a 9-5 job. I would not have had the amazing experiences I had volunteering on Mondays assisting the special needs students. I had a summer break that gave me the time I needed to go away and do my yoga teacher training. Work exchanges have connected me to wonderful teachers on Wednesday and now Tuesday mornings. On Thursdays at 3:00 I have been able to teach a community yoga class. Graduate school has given me an amazing schedule that has permitted me to dive head first into the Chicago Yoga scene.

I know I continually talk about how much I can't wait for grad school to be done, in all honesty I will be pretty sad about it. I love learning and being a student, but even more I love the path that graduate school has led me down that has brought me to where I am now and continues to allow me to participate in the amazing Chicago yoga community. That is my graduate school silver lining and my lesson in trusting I am exactly where I need to be.

Hanumanasana: practice makes progress w1

I am really excited about this challenge, it has been in my head awhile and was contingent on my getting a phone with a camera that worked... So here we go!

When I wanted to get bakasana or sirsasana I was practicing those all the time and I eventually got them- the full splits, Hanumanasana, is something I would really like to improve, it opens the gates to so many other beautiful poses.

It is a full body stretch- chest, shoulders, etc. 

I am going to watch my progress with this pose for the next month- I am sure I will learn more patience. I am not looking for a perfect or full splits on either side but progress!!

I will be using pictosaur to track my progress- it's an awesome app by my cousin that marks progress and changes in photos and helps you like up the shot each time based on your last pic. 

Here are my week one pictures: thanks Lori for being my photographer 

The difference between my two side is apparent! 

I use the block to help support me and to hold the pose a little longer with out over stretching and the. Pulling or tearing that hamstring.

Due to the crazy running challenge I am currently doing I am slightly concerned I may move further from the ground- haha.

These pics are post a bind and unwind class full of arm balance and a chin balance attempt so I was pretty warmed up and a little sweaty! 

I will post a good warm up for this pose later this week- perhaps a mini-video??

Please feel free to join in the challenge and post your progress on the FB page. 

Friday Five: five little things I am grateful for

Friday Five: five little things I am grateful for by cloch1 featuring Primitives By Kathy

Academia to Asana

As a graduate student and instructor I am often on campus for long days and then head to the studio either before or after to either take or teach a yoga class. Since I take public transportation, hauling around an extra bag full of clothes to change into-no matter how small they are- is an extra inconvenience.  The outfits above are perfect for days that I am just a Spanish student and then head to or from the studio. The shoes are vegan, the tank top and jacket are from Nordstrom, the tunic and leggings are Beyond Yoga-one of my favorite new brands, and the jewelry is recycled and/or eco-friendly.

Academia to Asana by cloch1 featuring a balcony bra

 
 This set I made with working and then heading to the studio, the seafoam tank and two tunics are from Lole's eco-line. The stirup leggings are Beyond Yoga, and the orange tank is from Nordstrom.The tote WANT LES ESSENTIELS DE LA VIE Olive Green Slub O'hare Shopper Tote is a bit pricey for me at around $450, but a girl can dream. The boots are the eco-friendly Coclico



The grey sweaters are great layering pieces that I can wear with Jeans or pants to work and only have to tote around the crops. The V-neck is Alo and the cowl neck is by Unity both at Nordstroms. Likewise, the leggings and three colored tanks are from there are well, the pink and leopard one are zella. The black heart-opener tank is from Beyond Yoga (link above).  The booties can be found at Eco-Conscious website and are also vegan. The duffle bag is recycled and from Etsy, the black sleek bag is Boticca, and the cosmetic bag or wash bag is Ecoalf Californi. The earrings are also from Etsy and the watch is the Sprout cork strap watch from JCPenny.


The best part about a lot of these clothes-besides how cute they are- is that they are from Nordstroms meaning they will go on sale, may be available at The Rack, and they have a great return policy. I have also had amazing customer service with Lole as well. 
 

5 Stress Reducing Habits: sharing my lesson on taking control of my life and anxiety

Stress!! I use to not think I was stressed, but my body (and my mom) continued to tell me otherwise. My stress manifests itself via canker sores, forehead acne, stomach pains, headaches, and morphs me into a not nice person.

Although the short term effects (listed above) are not pretty, the long term health effects of stress are uglier. The constant release of cortisol, the stress hormone, has long lasting and negative effects on the body. The book, Balance Your Hormones, Balance Your Life, really helped me to understand hormones, how they work, and the impact they have on our body long term- cancers and attacks amongst other diseases and hormonal imbalance as we get older (particularly menopause age).

Chronic stress is constantly  wearing down your body. I felt a huge shift in my stress levels after moving to Chicago and I didn't really know why. Yes, I am in grad school, but I had just finished a long stretch where I was moving, planning a wedding, applying to grad-school, running a student council, starting a dance team, and working while training for a 1/2 marathon. It seemed to me that the number of stressors in my life had decreased, yet my anxiety and in-ability to deal with the stress completely increased-- it was a really rough time and my husband was really worried about my lack of coping techniques, I knew something had to change.

In New Orleans I had formed habits that I hadn't realized helped me deal with all the stress, when we moved to Chicago I unconsciously abandoned those habits and now I am more aware of how to deal with stress via my training this summer and working with a therapist last semester, I realized the importance of those habits and am currently working on re-incorporating them into my life.

Dealing with and reducing stress in a healthy way-
Working out- I really believe that my running during that last crazy year in New Orleans helped me get through all the changes and obligations. Once Chicago winter hit my running took a massive nose dive and so did my overall cardio workouts. As soon as I started running again I felt better. Get a trainer, go to a cardio class, go for a short run-- getting the heart rate up and releasing endorphins (insert Legally Blonde quote) is so important to your body physiologically dealing with the stress. Even if sometimes making the time to workout is stressful just suck it up and go for a 20 minute run--you will never regret it afterwards.

Routines- one thing I learned through Ayurvedic lessons at my training this summer is that by doing things at the same time each day / week allows your nervous system to relax. When I lived in NOLA I worked at a school where I woke up at the same time each day, ate the same thing for breakfast each day, went to work and had a schedule, and had a set T/TH apt. at the gym, and a set time Saturday morning for cleaning and running errands. My grad school schedule does not allow for such consistency, but I do try to wake up / eat at similar times. Likewise, I have a calendar with a cleaning schedule on it, however I am still trying to figure out my workout schedule.

*** This may seem redundant and boring, but trust me, as a person who thrives on spontaneity and suffers from ruts and funks from too much routine this basic daily skeleton is what holds me up so that I can have that spontaneity.

De-Clutter and Organize- One of the worst feelings I get  is when I am overwhelmed by school, so I ignore housework,  then as I am trying to do the schoolwork I all the clutter and mess closing in on me.
Solution: I now have a cleaning calendar, it will take about 10 minutes at most each day to do the chore on the list. I did extensive research on how to keep a house clean--I am not a naturally neat person so this is hard and I needed all the advice I could get.

So far the house has stayed clean and I did not have to spend my entire Friday undoing the mess I made M-TH. It is getting in the habit of doing the little things along the way and cleaning as I go.

Organizing is so important. I am one of those people who look unorganized to others but I tend to know where things are, that is until I get stressed then FORGET ABOUT IT! I will lose my keys and phone about 5 times a day, which then stresses me out more and usually results in tears. I don't want to add to the stress I already have- I spent days this summer organizing and de-cluttering the office and closets so that when I look for something I know where it is and can find it.

I am still working on getting rid of stuff, but honestly getting rid of a bag of clothes or things you don't need feels so good, you feel lighter.

Get rid of things you don't use- we did not need 15 blankets. Clothes you don't wear, get rid of them

Friends- Moving is hard and making new friends when you aren't living in a dorm or starting a new job is hard. I really missed my friendly get-togethers and the social style of living in New Orleans. Lately I have been skyping friends from New Orleans, and no it's not the same but it feels so much better than not skyping them. I continue to put myself out there and in situations to meet new people.


New Habits that I am trying to implement:
 Meditating- this is key! Every place that offers advice for reducing stress encourages meditation, I am working this into my new routine. For me a great yoga class is right up there with mediation.

Five things I am grateful for this week

1. Candles- I have been lighting my candles more now that it is dark outside by what seems like noon. I love using candles to set the mood of a personal practice, meditation, or a bath. Fire is so cool :).

2. Girl scouts- This past Friday I was taught yoga at Family Fitness Night, a project for my cousin's girl scout troop. Besides the amazing cookies that my husband asks about all year long, "When are girl scout cookies?"- as if it's a holiday, as a brownie I attended summer camp, sock hops,  and partook in many projects. I really appreciate all the memories and opportunities that organization provided.

3. A washer and dryer- I don't think we are thankful enough for these first world luxuries, period. I know I complain about not having washer-in-unit, however, I should just be thankful that I have access to one- the a large number of the women in the world do not. I am super thankful that my mama lets us come out and use hers. If you have one in unit, take a hot moment and appreciate it! 

4. My food processor- it is used to make so many delicious things, and I use it all the time. If I had to grab one kitchen appliance in a fire, this would be it.

5. Yoga blocks- Post training, I have become a prop junkie. They just make it all feel soo good. I did  a great home practice Thursday and the block made it that much better. Not to mention Natural Fitness, shown above, is an earth friendly, Chicago based company.
Five things I am grateful for this week by cloch1 featuring white home decor

My expierence assisting yoga for people with special needs

I wanted to write a little bit about my experience this past Monday because I think it is important to reflect on these kinds of experiences.

God's special children, as we have referred to them in my family, or people of special needs, have always had a special place in my heart and a strong presence in my life. I have grown up with family members who have a wide variety of needs; and as a teacher I have encountered students in my classes and homeroom. I truly admire their enthusiasm for life and the intense love that they offer, and this past Monday was no exception. I observed some of the most beautiful yogi's while assisting Gabriel Halpurn in a class for Sertoma Centre students.

Sertoma Centre students range on the scale of mobility and verbal skills; and this yoga class was designed to help them stretch since most of their days are spent seated. Each SC student was placed with one or two assistants. When we first arrived we set up a plethora of props- sandbags, eye pillows, straps, eventually moving to this mummy looking rack deal and chairs. One Monday a month Iyengar trained yoga teacher, Gabriel Halpern, leads this class instructing us where and how to use the props, how to help stretch the student, and interjects his cheesy yet perfect zinger jokes.

 I loved how we used the props:
Sandbags on the palms to help open their shoulders
Bolsters under the knees to help ground the sacrum
Chairs for them to sit on so that they could do Utitta Parsvokonasana and Trikonasana
Strap to pull their foot in.

I want to take a minute to brag on my student-- I am not even sure she really needed me, she always new what was coming next, the proper alignment, and then bam she hit the pose with precision, flexibility, and mindfulness. She regularly comes to this class and even admitted to me that she practices at home. She was giggly, happy, and loved to tickle us as we held her in position.

We helped them get further into poses and aided them in helping themselves as well. We opened hips, worked abs, stretched hamstrings and hip flexors, lengthen side body, did back bends, and then they got a face massage and a super juicy supported svasana.

I am hoping to assist in this class once a month because I think there is so much to learn from these students and so much love in that room. It makes one remember that yoga isn't about being the most flexible or the best but about honoring your own body and using yoga to serve your body, mind, and being.

Friday (Sunday): Five little things I was grateful for this past week

This past weekend was busy- and I am thankful for that in and of itself. I was able to hangout with some amazing people, teach a great yoga class full of friends and new students, and celebrate the 30th birthday of one of my dear friends, but I did run out of time to post this--so it is a little late.

1. Fall leaves- although here in Chicago the weather is insanely inconsistent the beautiful fall leaves help to deal with the late 80' weather followed immediately by snow flurries the next week. When the sky is blue and sunny the red, gold, and orange leaves are so beautiful and the gradient of the trees themselves is worth stopping to appreciate.

2. The National Museum of Mexican Art- Chicago has great museums and for an extra credit opportunity our 101 students were able to attend the Día de los Muertos community night at this museum. Fellow graduate students and myself attending taking full advantage of the crafts, photo booth, snacks, and enjoying the colorful artwork of Mexican artists--- not to mention we had an amazing dinner following. How can you go to Pilsen and not get Mexican food. I am so grateful for the culture and museums Chicago has.

3. Hunter Boots- see point 1--rain, cold, snow etc. these things make it easier for me to galavant all over the city and stay dry.

4. Shutter Fly Photo Books- Theses are great gifts and they always are offering coupons. For my friends 30th, her husband created a book that all family and friends could log onto and edit--I dug up some winners of awkward middle school years and really enjoyed going through the old pictures. I think we all enjoyed her gift as much as she did.

5. Alternate Nostril Breathing-- so thankful I have this tool to use. For some reason in my class Wednesday night I just felt a wave of anxiety and a shortness of breath, hoping my classmates wouldn't notice too much ( I mean we were all really watching the Filipino hip hop group getting down outside the windows of our classroom), I subtly started using this breath to calm myself down. After a few rounds I began to feel better.

I am super thankful for my friends that attending my class Saturday morning--hope you enjoyed it as much as I did!!

Friday (Sunday): Five little things I was grateful for this past week by cloch1 featuring fall home decor

Mala Beads--what and why

Before I attended my teacher training, I had no idea what mala beads were-- so I thought I would take time to explain since I have made a few posts that include them.

Mala beads are prayer beads, so for all my Catholic friends and family they work similar to a rosary, they help keep track of where you are in saying a mantra. The strands include 108 beads, some including 4 marker beads or others with 2 larger beads all depending on the tradition of the mala i.e. Tibetan, mantra, etc. Many malas use a certain type of stone bead or wood that attaches itself to a meaning, others are blessed by gurus or monks, others are homemade  or just bought for being beautiful.


Many Celebreties have been seen where the mala around their neck, others wear them around their left wrist as a bracelet--there are also mala bracelets.

 

http://cdn.shopify.com/s/files/1/0171/7374/t/3/assets/blog_Mala_Beads_Celebrity_Julia_Roberts.jpg?5245

 

http://vivsvogue.files.wordpress.com/2013/01/elle-macpherson-435.jpg

HOW, WHY, WHEN, and WHERE 

I use my mala

I try to remember to wear mine on a daily basis, even under my t-shirt. 

When I arrive super early to a yoga class I will sit and go through a mantra.

When I feel a wave of anxiety or other strong emotion coming on I grab a seat and mantra.

To start meditation on days when I am having a hard time finding my seat.

You can do this anywhere and noone needs to know. I have done it on my poof, at my desk, on the train, and in the studio.

Mantra:

"Om gam Ganapataye namaha "

It is to Ganesha- the remover of obstacles. This mantra is to help ourselves release and move past perceived obstacles form within. It helps to calm the chatter of the mind.

Make your own Mala:

Supplies-

•   cord or string for stringing the beads
•  a guru bead (etsy), it is a bead with three holes
• colored floss or a tassle
• beads (108) you can find these on etsy, it's the best deal
• they can be wood or stone
• 6mm or 8mm depending on your preference

• a needle for easy threading
• you can use one of those necklace trays but it is not necessary.

Begin threading your beads on the string, decide if you want to go all the way around with one type of bead or if you want to break it up into 21, 33, 33, 21 with a marker bead in between. 

I began wanting to knot the cord in between the beads but after one or two knots not landing where I wanted them I scrapped that idea and just beaded.

At the end cut your cord, thread both ends of cord through guru bead and attach / tie the cord to the tassle.

Not feeling all DIY--or are the supplies adding up quickly? There are some stunning amazing malas on Etsy.

Lily Baubles-$30 or under- which is a great deal on a mala.

  

http://www.etsy.com/shop/lilybaubles?ref=l2-shopheader-name  

Buzz Meditations- $60+

http://www.etsy.com/shop/BuzzMeditations?ref=l2-shopheader-name

My favorite- from Golden Lotus Mala $30-$60. These are beautiful and the shop is great.

 

https://www.etsy.com/shop/GoldenLotusMala

Just absolutely love this one- the frosted agate is amazing

Look for Treasures- $52

 https://www.etsy.com/shop/look4treasures?ref=l2-shopheader-name

Friday 5: five little things I am loving and grateful for this week

It's that time of year when the weather is changing, clothes in the closet are being swapped from summer dresses to big chuncky sweaters, and new catalogs with Holiday goodies start arriving in the mail. It's super easy to feel like what we have isn't right and that we need new this or that or we drool over the new boots in the window of the store on the way to yoga--living in a big city and constantly passing store fronts on my way to and from wherever I decide to go makes it easy to get caught up in the game of wanting what I don't have and not appreciating the things I do. These Friday posts are to help remind me that I have fabulous things and to appriciate all that I have- I am a LUCKY, BLESSED person and I find happiness from within myself not from the items I don't own.

1. Slippers--- paired with a cup of tea, fleece pants, and a bowl of popcorn and you have me! Slippers make the middle of the night and early morning bathroom trips easier and if my feet are warm I am generally warmer all over.

2. Knitting- I have only knit a handful of times before, but for some reason I was called back to it a week ago, it helps with my anxiety, keeps my hands busy and my mind focused, and I can create warm goodies for all. See no. 3

3. Wrist warmers- I am a cold person, I often times see my fingernails turning a lovely shade of periwinkle when it gets cold outside. My office tends to be either freezing or hot and wrist warmers--knit by yours truely-- are the perfect answer to typing in the tundra that can be the grad. student office

4. Puffy Vest- my godfather is amazing and has gifted me some super warm puffy vests, they are perfect to put over a fleece and still have arm mobility. Not to mention they make a great pillow--I took a nap on mine the other day while reading.

5. My Mala- I really love the one above and can't wait till I get a really beautiful one, but for now I just whipped one up on my own from beads I had in a drawer- it ain't pretty but the other day when I felt an anxiety attack coming on I grabbed my beads, sat on my poof, and let a Ganesha mantra take over. I got up about 15 minutes later feeling a whole lot better and in control of my emotions.

Friday 5: five little things I am loving and grateful for this week by cloch1 featuring a down vest

Pose of the week: Utkatasana (chair pose)

And no I don't mean the chair pose that I assume most of the week that looks like this,

but rather the one that makes your thighs scream and the sweat drip down your face-- attractive sounding right? This is a great strength building, warming pose (wonderful for this winter in October thing we are having in Chicago).

 

You can feel this pose working those legs--but without proper alignment you may feel this pose post-practice in the low back or knees. 

Benefits:

• strengthens legs
• tones abdominals
• lengthens spine and neck
• strengthens and opens shoulders
• can reduce flat feet
• builds ankle stregnth

Coming into / out of this pose:

•  feet can either be together with big toes touching heels turned slightly out OR you can have your feet hip distance- I personally prefer option one.
• inhale arms overhead
• exhale bend the knees (keep weight towards the heels so that when you look down you can see your toes--then give them a wiggle) 
• the spine should remain nuetral- don't have a sway back, sticking your butt out and don't over tuck the tailbone. You will know the sweet spot when you do not feel this pose in the lower back.
• try to bring your torso perpendicular to the ground

Modifications, props, etc.:

• placing a block between the thighs offers a little extra work
• you can enter chair through uttanasana, anjaneyasana, amongst other creative poses
• turn chair into twisted chair by hooking the left elbow outside of the right thigh (keeping knees and hips squared) then switch sides or fly into side crow 

 

(http://joypeaceandhealth.com/wp-content/uploads/chair1.jpg)

I think this will be my last pose of the week post for awhile- I am going to be doing a personal challenge and focus on one pose for a month that I really want to make progress with. For starters it will be hanumanasana (full splits) and I will post my progress one a week. If you want to join in on the challenge let me know--"practice makes progress"

Halloween: going green- Costumes for the eco-friendly / budget friendly conscious

It's that time of the year!! Happy Halloween-
I love Halloween, it's up there with one of my favorite holidays because I love getting dressed up. I was probably a huge pain in the butt for my mom because, even to this day, I tend to get big ideas when it comes to costumes rather than keeping it simple. I blame the creative, diy'er in me-- and I brought my wonderful, talented mother with me on the ride until I was in college, then it was my Aunt Lucielle and her sewing machine that suffered. 

I was a tissue box one year- resulting in my now refusal to wear a box with any costume, a piece of pie, a fat ref, and then there was my sister who every year went as a witch, I mean like every year. 

Here are a few samples of costumes over the years---

The one year my sister went as Peter Pan instead of a witch. I mean look at that scarecrow- well done mom, I think she made me costume crazy- that lady brought it.

Because like all tween girls, I wanted to be a fat referee...

Awe 4th grade- white tights and a cherry pie costume sewn by my mom, it was super comfortable and rather adorable.

 

Although not a great quality picture, these Aladdin and Jasmine costumes were a labor of love made from scratch on my aunt's sewing machine-which I managed to jam like five times with the silk and thread.

The astronaut was easy, painters coverall, patches from paper, and straps from electrical tape. I wore all grey and silver that I had at home and just bought a pair of $5 volleyball shorts form Academy Sports that I have worn under dresses and with other costumes.

Holly Golightly- one of my favorite characters. I went to the thrift store and bought a huge tuxedo shirt, threw on tights and volleyball shorts, and the day of made the mask from material, gold trim (both bought for super cheap) along with some crystals I had at home and finished it off with tassel earrings. I can reuse this shirt for Mary Poppins one year, the shorts were form the alien costume and the tights have made a number of appearances.

For me, spending about $50-75 on a costume, especially if both of us need  a costume, is just not an option so here are the steps I tend to take to pick out a costume.

1. Get Inspired- look at your DVD's are there any characters or people you would like to play

- think about when you were little, any toys you use to play with that would work

-is there anyone people tell you / significant other that you look like (Christian gets Aladdin sometimes so we went with that)

2. Get Resourceful- use what you, your friends, and your family have. If you need something, head to the Thrift store--maybe there you will find inspiration as well.

-if you must buy something, buy something that can most likely be used again, for the alien costume I wore that shirt out all the time.

- keep the basics, nude tights if taken care of can be worn another year, false eyelashes can be resused (clean them)

3. Get Crafty- When you make your own costume you can be sure that no one else will have the same costume as you.

- it doesn't have to be perfect, if you go for the overall idea with some good details people will get the look , and it is a costume so if you need to clew and staple instead of sew go for it

4. Costume Box- afterwards keep all your stuff organized in a costume box, it will come in handy the following year, you can loan things out to friends, and you never know what you can reuse. If you have kids or one day will this costume box will provide hours of joy and years of costumes. 

Crafting Basics- news paper or an old towel to craft on, hot glue gun, pins, and an imagination.

I am soooo excited what Christian and I came up with for this year--it's going to be one for the books.

Hint: Shopping list includes--feathers, blue and purple paint, red material, cardboard, duct tape. The inspiration came from my sister!

Pose of the week: paschimottanasana (seated forward fold)

As the weather gets colder and our bodies begin to crave warming and grounding foods, paschimottanasana serves that same purpose but as a pose. The act of folding forward is introspective, we fold onto and towards ourselves by hinging over our legs and flexing our toes towards our torsos;  and we also move inwards in regards to perspective, it is a moment to come back to the breath and your intention. Unlike back bends which are heart openers, forward folds protect our heart making us feel secure and safe. Because of this, paschimottanasa calms the nervous system as we fold and ss the sits bones root down and the backs of the legs press towards the earth we feel  grounded physically as well as emotionally. 

 

 

 

This is a great diagram for coming into the pose from dandasana!

I am sure my yogini Meghan would not believe that this is my pose of the week because when we were working on this at TT (teacher training) we made adjustments on each other so that we were in the pose without a curve in the spine. I got as far forward as the man in figure 3/3, I was bummed. I had this beautiful image of me laying out over my legs with a straight spine and my nose to my knee. EGO check and runners hamstrings- I swore I wouldn't ever teach it. I was just joking of course, because as the saying goes, "the poses you like the least are the ones you probably need the most." Amen- here is to practicing my Poschimottanasna. 

Benefits:

• helps with digestion (can aide in weight loss)
• combats anxiety, depression, insomnia
• helps relieve menstrual aches and pains
• relieves headaches and certain back pains
• can increase appetite
• stretches HAMSTRINGS
• legnthens out spine
• releases shoulders

Coming into / out of the pose:

• sit on a blanket with your sits bones at the very front edge of the blanket
• with legs out in front of you, remove the junk in yo trunk so that you can feel both bones on the blanket.
• sit up nice and tall as you inhale
• flex your feet, toes towards your face
• exhale pull bellybutton towards spine and HINGE AT THE HIPS
• keep your back straight for as long as possible, once at that limit take a nice long inhale and legnthen
• exhale drawing your naval in again, fold deeper into the space you just created and feel free to round the spine (rounding evenly thoughout) 
•  either relax the arms along side the leg or reach for the feet

Modifications: 

• use a strap around the feet if you can not reach them on your own-- you are not driving a herd of wild reindeer so relax your arms and hands on the strap to a gentle grip.
• if you can easily reach your feet you can place a block on the other side of your feet and reach for the block
• You can prop yourself up for a restorative variation by placing bolsters on your legs and relaxing onto the bolster.

Forward folds are great counter poses for twists and back bends. This is a mild forward fold and is used to counter camel, danurasana (bow pose), simple seated twists, and ardha matsyendrasana (half lord of the fishes)

photo 1:http://farm6.static.flickr.com/5148/5762110332_2e15f0220c.jpg

photo 3: http://compassionworks.com/832/

5 things to help you fall asleep and sleep deeper

I have always had the great talent of being able to fall asleep almost anywhere. I was always the first one asleep at sleep overs and I rarely make it through a movie that starts after 7 pm-- always have been this way and probably always will. Staying asleep or going back to sleep is a whole other ball game- once I am up, I'm up.

Over the last year or two I have found myself waking up in the middle of the night with a racing heart and not being able to slow my mind down enough to fall back asleep. At some point last year, grad schools started to affect my ability to fall asleep- NOT OKAY WITH ME!

These five things help me fall asleep-- and I truly believe help me sleep deeper. I use one or multiple combinations of these tools every night depending on time available and my resting heart rate.

1. Lavender Oil- I rub a few drops of lavender oil on my feet (then rub my hands on my sheets and or temples). The lavender oil helps to calm the nervous system (aromatherapy) and it is believed that if you rub essential oils on the soles of your feet they will get carried throughout the body to where they are most needed. Plus your sheets smell amazing.

2. Bath- I love a good, long, hot bath. I will add some epsom salts and essential oils depending on what time of year it is or how I'm feeling. Bubbles are always beautiful and luxurious as well. To me there is something calming about the water and not doing anything else. Light a candle- it's all about a calming, soothing environment.

3. Meditation- The whole point is to calm the mind and to release tension. It is recommended to shut down all electronics and screen interaction about a half hour before trying to fall asleep in order to begin quieting the mind. Meditation is a great way to spend that time- start with just ten minutes.

4. Chamomile steamer (or other variation)- Any sleepy-time or chamomile tea will do. Steam a glass of milk or even just heat it up in the microwave, steep tea bag in the hot milk, add a small bit of honey and enjoy (maybe in the tub).

5.  Breathing-  no you don't need a mask but I liked the visual. A good calming breath that I use to fall asleep begins with a regular inhale and then I slowly work to extend my exhale so that eventually it is twice as long as the inhale. It is recommended to do this through your nose but I am an open mouth sleeper so I do this with my mouth instead of nose. The focus on your breath helps to calm the mind and the extended exhale is soothing to the body. I use this one every night at some point- especially if I wake up in the middle of the night.

Hope this helps some of you find some deeper quality sleep or find sleep a little sooner.

Good Night

ZZZ...


5 things to help you fall asleep and sleep deeper by cloch1 featuring tea cups

Friday Five: little things I am grateful for this week

1. Quinoa- I love this grain/protein combination. This week I added it to my veg. chili and it fives it a similar texture to using ground beef.

2. My wool fuzzy socks- they are so warm, since temperatures at night and early morning are in the low 50's I really enjoy tucking my toes into these warm little suckers.

3. Our Variegated Rubber Tree- The beautiful colored leaves are so fun to look at and we have done a great job of growing it, watching it survive makes me proud.

4. Poncho- I scored an amazing poncho at a resale store, it is gray, comfy, and warm. I just find there is something elegant yet cozy about a well done poncho. Pair with skinny jeans, flats, bag, and a hot cup of coffee and I am set.

5. Steamers- Two weekends ago I decided to iron and starch all my husbands shirts while watching a show (it was an attempt at validating watching TV instead of reading by making the TV watching productive--yes I am slightly ashamed of my motives). I sometimes think I was meant to be a 1940's-60's housewife baking, crafting, decorating, and playing bridge with the ladies but every time I try to iron I am reminded that I wouldn't hack it and that my husband would always have to go to work with wrinkly shirts--unless we had a maid to iron which I am not against. I am also super thankful that we have a steamer and that C is an enthusiast steamer and does it each morning while I lay in bed getting those last ten minutes of yummy, cozy sleep.

Friday Five: little things I am grateful for this week by cloch1 featuring thick wool socks

Pose of the week: Parvritta Janu Sirsasana

AKA: revolved head to knee

 

I mean holy hotdog sir! This would be one of the fullest expressions of the pose, for the rest of us we will be somewhere around here---->

 

or

 

All of which are great

Benefits: the why

•   great hamstring and groin stretch on the extended leg
•  the twisting action helps to cleanse the liver and kidneys
• lengthens the side body and spine 
• stretches the shoulder 
• helps fight anxiety, insomnia, depression, and fatigue
• is good for mild backaches and headaches

Coming into and out of the pose:

• sit with your legs extended out in front of you, sit up tall with your sits bones rooting down
• open your legs wide into uptavista konasana
• bend your right leg placing your right foot on the inside of your left thigh
• inhale your arms overhead
• exhale extend over your left leg, keep the chest open(ing) towards the sky
• bring your left arm along the inside of your left leg

Modifications and props:

• place a blanket under your sits bones to help you open up 
• keep top arm in cactus, wrap it around the back, grab the toes

Switch sides to even out!! 

My Yoga Road-- my first class reflection.

Yesterday I did something, well two things, that I hadn't done before.  I went to an Air Fit class with a friend and while I was getting dressed I started thinking about my first experience with yoga. I don't know what inspired it and I am not sure why I have not already looked back at that first class at some point during this past year while my practice greatly evolved and totally changed my life.

My first experience with anything slightly resembling was Body Flow at the gym I belonged to with my parents the year after I graduated and  lived at home. It was a combination of Tai Chi, Pilates, and a little yoga. We did some warrior poses, a dancer here and there, and savasana. I liked the ab work pilates offered and I enjoyed dancer pose because I could use my flexibility, but savasana-- I HATED it, I would usually leave before the awkward five minutes where we uncomfortably, sweatily, laid on the floor.

My first official yoga class was at the gym I belonged to near New Orleans and was with a great instructor who was Iyangar trained. I have always been, what I considered, pretty flexible-- I mean I set records in the school sit and reach each year, but little did I know that according to yoga I was far from flexible. I was so UNCOMFORTABLE and FRUSTRATED the entire class.

From the moment I walked in the door I felt lost, there were blankets, straps, huge pillow (read bolsters) and everyone in the class already seemed to know what to grab and how to set up, so I copied them all. I set up my mat and looked around at people stretching-- wasn't this a class to stretch? Why were they stretching ahead of time? This is a question I still sometimes ask myself.

 There wasn't a flow during this class (thank God), I would have been lost. I was constantly looking at the other people to see what I was suppose to be doing. I felt that in each pose the teacher had to come and adjust me and once she did I felt that pose in places I didn't know exisisted. We used the props to make the poses more intense.  When the instructor said fold forward I just bent forward bending in my back, SPINAL Flexion vs. HIP Flexion as I now know it, she came over, had me stand up, stick my butt out and hinge at the hips. HELLO HAMSTRINGS!

Finally we got to a point where we laid on our backs with a bolster under us and our legs up the wall and I thought THANK GOD! Just when I thought it was starting to wind down, now I was awaiting the awkard laying on the ground moment at the end of class, we did some funky roll/handstand/body to the wall move and the work began again.

I remember looking at this man in his 50's and being super impressed with his flexibility, he had said he had been practicing weekly with a private lesson for him and his wife once a week as well.

I left that class sore, tired, sweaty, and frustrated feeling highly inflexible. I went back a time or two but it wasn't until I moved down the street from a great studio that my practice started to pick up. I would go to the community classes twice a week- one a gentle and the other an all levels vinyasa. Little by little I started to catch on.

The best decision I made was to join a six week beginner class at Namaskar studio with Tina Ward. We focused on a family of poses each week, down dog and tadasna one week, warrior two series another, etc. I was able to go into higher level classes from there and feel confident in my alignment and execution of the poses.

It was during those six weeks that I thought huh, this is it, this is why people go back, I learned about breathing, patience, the idea of a practice, and I was hooked!! I signed up for a work study at the studio and a year later I was completing my 200 hr. training.

YOGA IS A PRACTICE, give it time, give it a solid number of classes, and be patient with yourself before you give up.

Friday Five: five little things I am grateful for (a day late)

1. Walls: I love the various ways to use walls during yoga class.
2. Baking Soda: One of the best home made cleaning product ingredients- pair it with vinegar and it's cleaning gold.
3.  Baskets:  Although the majority of mine are plastic, baskets help make organizing  easy and fridges/closets/shelves look prettier.
4. Mint.com: A financial planning website, was introduced to me by my friend Lauren who's husband is an accountant, and it is great for helping set budgets, goals, and know where my money goes (which is mostly my stomach).
5.  Popcorn:  Some people might call it an obsession or addiction and I wouldn't disagree. I have a massive popcorn problem and watching terrible old Spanish plays via dvd is made more enjoyable by my fluffy, salty friend. There are worse things I could be snacking on, but I probably should eat less of it in one sitting.


Friday Five: five little things I am grateful for (a day late) by cloch1 featuring a sunbeam air popper

Swedese home decor, $1,190 / Framed chalkboard / Sunbeam air popper / Baskets - Living Room - Danmark, $31