Stereotypes aren’t great. In all of life…whether it has to do with gender, culture or ethnicity. This applies to yoga as well.
I’ve recently been finding a resurgence of questions in my yoga classes that are based on stereotypes or assumptions of what the yoga class is going to entail. So many of my students ask me when they’ll be able to sit in full lotus pose. Others ask me when they’ll be able to do headstands and handstands. These questions are often on their first or second classes. These questions are also often asked in my meditation sessions. Students will ask when will I be able to sit straight without pain? When will I be able to clear my mind completely? I continue to reinforce the idea that asana isn’t about the pose, but about what the pose brings up for you. Meditation isn’t about clearing the mind, but calming it. The emotions, the sensations, the feelings, these are the things we want to focus on…but it seems like there’s so much focus on the physical look of what we are doing, whether it’s asana or meditation, that the deeper benefits get lost.
Other stereotypes I’m met with is about what it means to be a yogi. So many people think I have to be a healthy eater, that I don’t eat any sugar or carbs. Oh, if only I had that kind of self-control. Yes, I generally do eat healthy, AND I love my cakes, ice cream, candy, and donuts. Another stereotype related to what it means to be a yogi suggests that yogis can’t get mad, upset or frustrated. That we don’t have violent thoughts. Now correct me if I’m wrong, but am I not a human being? First and foremost. These thoughts, these feelings…they will always be there. Yogis aren’t all sunshine and rainbows…prayer beads and crystals. We are human beings and have the same range of emotion as anyone else. The trick is how we react to those emotions. The yogic part of me doesn’t react. I let the emotions run their course and when I’m calm and relaxed I make decisions related to the situations that previously frustrated me.
That’s what it means to be a yogi…making mindful decisions about life. Whether it’s what you eat, what pose you’re doing, or how you react to a situation.
So…if you ever notice your yoga teacher eating a candy bar while ranting, don’t say “oh wow, aren’t you a yogi?”. Just treat them like a human being who is having one of those days.
Surya Namaskar, or sun salutations, are common in most yoga classes. Not so common in our yoga classes is the Chandra Namaskar, or moon salutation. The moon salutation flow was designed to honor the feminine qualities we all carry. No matter what gender identity you hold, there are masculine and feminine qualities in all of us. The moon salutation is a great way to ignite that feminine energy.
Here’s the flow breakdown:
- Mountain Pose
- Crescent Moon Pose
- Goddess Pose
- Star Pose
- Triangle Pose
- Pyramid Pose
- Low Lunge
- Half Split
- Full Squat/Malasana Pose
- Half Split
- Low Lunge
- Pyramid Pose
- Triangle Pose
- Star Pose
- Goddess Pose
- Crescent Moon Pose
- Mountain Pose
Not only does this sequence open up the feminine energy within, it’s also great for women to do during menstruation or pregnancy. This is a great flow to honor intuition, nurturance, and receptivity…all feminine qualities that bring up our community.
It’s that time of year again…summer sun and International Yoga Day! Mark your calendars…June 21st is International Yoga Day. What does that mean? Well…basically various cities and countries around the world take the day to honor and practice yoga! There will be plenty of events around the world, large and small.
International Yoga Day Top Events and Things to Do
Start your own at home yoga practice. Use International Yoga Day as an excuse to get a mat and start your own practice.
Find a studio near you! There will be plenty of events happening that day, so check out the schedules at your local studios. This is a great way to find a studio and teacher that’s right for you.
Meditate. Remember yoga isn’t just about the asana practice. Find a quiet moment and meditate on what you really want to get out of your yoga practice.
Go on a yoga retreat! Summer is a great time to travel, so find a destination yoga retreat and sign up!
So you’re planning that big summer trip, but you’re worried about how to keep up with your yoga practice. Maybe you’ve got a tight schedule and you’re not sure if you can fit in the yoga. Maybe you’re staying in a hostel and you’re not sure where to practice. Maybe you’re worried jet lag will have you so tired, you just won’t want to.
Well, first things first…do what’s right for you. Remember, yoga isn’t just about the asana, it’s about the meditation and pranayama (breath practice) too. It’s okay to take a break from your yoga practice as well. We all need breaks, from everything in life. It’s okay to say hey…let’s just pause and do something different for a little while. Your yoga mat will always be there for you when you’re ready to come back to it. That’s the beauty about an at-home yoga practice…it’s there when you want or need it.
However…if you’re insisting on trying to keep up with your yoga routine while on the go, here are some helpful tips to keep it up.
- Get a travel yoga mat, something that’s easy to travel with.
- Do short practices, 10-20 minutes. We don’t need to do an hour long yoga practice to feel the benefits. Sometimes just a quick and yummy practice will do!
- Incorporate meditation and pranayama, don’t just focus on asana as the “yoga”.
- Wake up earlier than you want to! Set an alarm.
- Find scenery that will make you want to do yoga. Explore your surroundings a little and find a peaceful spot to do your practice.
- Find a yoga studio where you’re at.
Ultimately, if you’re going on vacation, you’re practicing self-care. That’s what yoga is really all about…taking care of yourself. Take it from someone who travels a lot…sometimes it’s enough to just be present and meditate on how lucky you are to be able to travel!
March hosts International Women’s Day. In order to honor this, I thought I’d write about how yoga can benefit women and female identifying persons.
It seems fairly clear and straightforward, to be honest. Why do we think there are usually so many more women than men in yoga classes? Because women get it! They get the power of yoga. Maybe it’s because women are generally more in tune with their feelings (physically and mentally), but it seems like the power of yoga is felt right away. And since women are generally the ones taking care of children and the household, it makes sense that their self-care involves yoga, an activity that helps us deal with the madness that life can bring.
So let’s lay it out…why is yoga so amazing for women?
Well, here are just a few reasons:
- It reduces stress.
- It helps combat anxiety and depression.
- It increases positive endorphins.
- It eases pain and makes the body physically stronger.
- It empowers us to try new things and take risks.
- It allows us to remain calm in stressful situations.
So these are great things about yoga and guess what, they aren’t just benefits for women. Spoiler alert!!!!! Yoga is for everybody. AND YES – YOGA IS GOOD FOR EVERYBODY TOO!
So while March is all about empowering and expressing gratitude to the women in your life…yoga doesn’t have to be for women only.
Often, during the month of February, we find ourselves surrounded by messages of romantic love. We see candies and cards meant to express how we love our romantic partners. Sometimes we can find the candies and cards to express non-romantic love for others…family and friends. But what about ourselves?
Where are the candies and cards that we are allowed to give ourselves to say thank you, I love you.
Often we forget that the most important person in our lives is us. Me…I…these are important too. It’s not selfish to say “I love myself”. It’s not selfish to want to spend time by yourself doing what you want to do instead of making room to do whatever your partner, friends, or family wants. It’s not selfish to take care of YOU!
Many people work in fields of service. From nursing, teaching, to therapy and social work…these are all fields where we give a little bit of ourselves to the people, communities we serve. How can we do this if we are not taking care of ourselves first? We are like buckets, if you will. We are happy when we are full energetically. So if we keep taking a cup here, a cup there…all these cups for others…we end up emptying out our own energy store. We need to replenish. That’s where self-care comes in.
Here are a few good self-care items that might help you replenish that energy you might be losing:
- Take a bubble bath.
- Do some yoga.
- Go for a walk outside.
- Read a book.
- Take a nap.
- Watch your favorite movie alone.
- Make yourself your favorite meal.
- Ask for help or space.
These are just a few tips. Generally self-care is doing something you like that’s good for you. So it’s not eating an entire cake or bag of candy. It’s not ignoring things that are piling up on your to-do list. It’s doing something that you love that helps you replenish your own energy store so that you can go out and tackle that class of rowdy teens or that huge to-do list.
A new year is always a good time to restart. It’s often a time of renewal, recommitment, and rededication. Many of us make resolutions to start working out more, eating healthier, maybe even drinking less alcohol. All these are great! It’s always great to dedicate yourself to YOU!
My resolution is simple. New year, same me. I am dedicating 2019 to ME!
One way I’m doing this is renewing my dedication to yoga. I am continuing my intention to practice yoga on a daily basis. That can be quite a daunting task. Most of the time when I wake up, I don’t want to get on the mat. I want to stay in bed and be lazy…especially on the weekends. I often need motivation to participate in a daily practice. That’s where YouTube and my favorite YouTube Yogi comes in.
Every January Adriene from Yoga with Adriene puts out a month long practice to rejuvenate a daily yoga practice. This year, it’s called Dedicate. What a perfect name for 2019??
Some of the videos are long, some aren’t. So far I’ve been able to find time to do all of them. I have to say, this has been a great way for me to keep myself accountable. After 20+ days, it will once again become a habit.
I wish you all the best of luck keeping your resolutions this year. I know I will do my best to keep mine. Here’s to another year, another 365 pages to fill in the book of life!
When we travel, whether its domestic or international, often we feel fatigued and our bodies just want to rest. While rest is important, it is also important to move the body a little so that you can stretch out stiff areas and flex out tight muscles.
On long flights, its important to get up an move around. Sometimes we don’t have the luxury of doing a full yoga routine, especially on a 10 hour flight overseas. Here are a few things you can do in small areas, on the plane or off, to help you reduce stiffness and hopefully help alleviate fatigue.
- Walking meditation (up and down aisles of the airplane)
- Forward Fold/Standing wide legged forward fold
- Standing cat/cow
- Standing side stretches
- Malasana squat
- Crescent lunges
- Standing upper body twists
When you land at your destination, here are some yoga moves you can do to help reduce fatigue so that you can get right to the fun!
- Sun salutation A
- Standing side stretches
- Warrior series
- Chair pose
- Boat pose
- Supine twist
Hopefully these help you as much as they have helped me in my travels! Enjoy the holiday season and happy new year!
When you think of November, what comes to mind? Fall colors, great food, maybe even family? Another thing that usually comes to mind is gratitude. Many folks use this month as a jumpstart to express their gratitude for the past year. Towards the end of each year we often find ourselves reflecting on the past year and thinking of all the good times as well as the bad. Setting yourself up with a 30 day gratitude challenge is a great way to focus on the good.
It doesn’t matter when you start, doing a 30 day gratitude challenge is great for any time of year.
Here are some great tips on expressing gratitude:
- Be an active listener
- Give out compliments
- Write positive affirmations for yourself
- Be thoughtful
- Give a hug
- Share praise
- Journal on gratitude
- Say thank you
Remember, expressing gratitude for yourself is just as important as expressing gratitude to others. Loving yourself is often more important too!
Have fun with this gratitude challenge and happy holidays!
September was National Yoga Month! What did that mean? Well hopefully you saw more yoga pop up and community classes being made available to you and your community. If not, that’s fairly understandable. It can be hard to just start a yoga program from scratch. It can be ever harder to start your own yoga practice at home.
Here are a few tips to help you start your own yoga practice at home:
- Find short yoga videos – there are so many FREE yoga videos available on YouTube. Some are long and daunting…BUT some are really short and sweet. Use those short practices to jump start your yoga practice.
- Create a yoga space – even if it’s just a small space in your bedroom or office, create a special place for you to do yoga. Put some paintings on the wall, leave your mat in the corner. Do something special to that space to denote it from the rest of your home.
- Set your alarm – this is probably the most important step. Set an alarm to do yoga. Whether it’s in the morning or at night, use the technology that you already have to support your drive to create a yoga practice.
- Find a yoga community you connect with – use Facebook or Instagram to inspire you to try to do yoga on the reg
- Get friends involved – use your friends!!! Let them hold you accountable if you can’t.
Yoga is a great method to stay healthy, both physically and mentally. It is definitely one of the best things I’ve done for myself. Trust me, you won’t regret a daily home practice…even if it doesn’t mean waking up at 5 am like me.