Yoga for Women (and everyone really)

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:

  1. It reduces stress.
  2. It helps combat anxiety and depression.
  3. It increases positive endorphins.
  4. It eases pain and makes the body physically stronger.
  5. It empowers us to try new things and take risks.
  6. 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.

February – Let’s Promote Self-Care

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!

 

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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:

  1. Take a bubble bath.
  2. Meditate.
  3. Do some yoga.
  4. Go for a walk outside.
  5. Read a book.
  6. Take a nap.
  7. Watch your favorite movie alone.
  8. Make yourself your favorite meal.
  9. 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.

Yoga Retreats

This past July, I had the opportunity to attend Adriene Mishler’s first yoga retreat at the 1440 Multiversity in Scotts Valley, CA. The site was absolutely beautiful, nestled right in the redwood forests. The location alone would win me over, but add Adriene in the mix? I’m completely sold.

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The retreat was over the course of a weekend. It was full of yoga, reflection, and relaxation. I definitely chose the right yoga retreat as my first. I waited until I found the right retreat for me. I have been wanting to go on a retreat for a while now, however I didn’t seem to find one within my budget that was also a theme that worked for me.

It’s important, when choosing a yoga retreat, that you find one that is right for you. Like Adriene’s manta, find what feels good, its important to find a retreat that makes sense for you. I wouldn’t recommend basing your decision solely on location, but look at the theme of the weekend and the activities offered. Also, make sure the yoga retreat is at your level of practice. You don’t want to get to the retreat and find that the level of yoga practice is above your capabilities. Often, yoga retreats are an expensive investment. You really want to be sure that you are going to get something out of the retreat if you’re going to spend so much money.

There are many places to find yoga retreats. You can find a specific location and search for retreats that way OR you can look for specific yoga leaders and see if they are offering retreats.

Ultimately, the yoga retreat is for you. It’s a great way to get out of your comfort zone and learn more about yourself. You are going to get out of the retreat what you put into it. Know that retreats can really be life changing experiences.

 

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A Yoga Sequence for the Feminine

In honor of International Women’s Day, I wanted to share a sequence that is often used to specifically honor the feminine within. Now, this doesn’t mean that men can’t do this sequence. On the contrary, I believe this sequence can and will help anyone, whether its to honor the feminine or just as an alternative sequence.

Traditionally, it is called the Moon Salutation. One can consider it the sequence to honor the moon, like the Sun Salutations are used to honor the sun and fire within.

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Here is are the poses (pictured above) that make up the Moon Salutation Sequence. (Note, this is one variation of Moon Salutation. Many more variations can be found online.)

Standing Mountain Pose — Tadasana

Upward Salute Side Bend/Half Moon — Urdhva Hastasana

Goddess Squat — Utkata Konasana

Star Pose

Extended Triangle Pose — Utthita Trikonasana

Pyramid Pose — Parsvottanasana

Low Crescent Lunge — Anjaneyasana

Low Side Lunge

Garland Pose — Malasana

Low Side Lunge

Low Crescent Lunge — Anjaneyasana

Pyramid Pose — Parsvottanasana

Extended Triangle Pose — Utthita Trikonasana

Star Pose

Goddess Squat — Utkata Konasana

Upward Salute Side Bend/Half Moon — Urdhva Hastasana

Standing Mountain Pose — Tadasana

This sequence can be done any time of day. Morning or evening, when the sun in shining or the moon is beaming, the Moon Salutation sequence can be incorporated in any yoga sequence.

Go forth! Honor the feminine within!

Happy International Women’s Day!

Yoga Revolution

Throughout the month of January, I participated in the 31 Days of Yoga Revolution with Adriene (Yoga with Adriene). I’ve done many different types of challenges like this at various times of the year, but I have to say this one may be my favorite. Most of the challenges I’ve done in the past have been short term, somewhere between 5-10 days. Last fall I did a long challenge, 30 days, but it wasn’t what I expected.

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I went into this new challenge with an open mind and an open heart. I didn’t want to bring any past experiences into this challenge, so I took the new year as a reset and a restart. I figured this challenge would be a great way to kick start a new year and really make a solid attempt to do 365 days of yoga!

Each day, a short 25-35 minute yoga video was sent via email. It was accompanied by an often very long, but very thoughtful and thought-provoking text. So many mornings, when I was too tired to think about practicing, I would read the email and it would reinvigorate me, help me reaffirm this challenge and my goals for my life. The first email also included this calendar, allowing me (and the other yogis) to see what lay ahead.

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Some of the practice titles looked daunting, I will admit. I will also admit that some days I wasn’t 100%. I did most of the sessions in the morning, before starting my day. Some days I really did not want to practice for 35 minutes. Some days I just wanted to do my own thing…AND THAT’S OKAY! The point is, I stuck to it. Each day, no matter how I felt or what mood I was in, I went to my mat and gave myself up to the practice.

THAT, MY FRIENDS, IS WHAT YOGA IS ALL ABOUT!

Some practices were tough. Some were easy. All were EXACTLY WHAT I NEEDED.

Ultimately, yoga is what you make it. It can help you become the best version of you possible. It can help empower you to take that step towards your career or life goals. Or it can simply be a way for you to get away and be calm.

I highly recommend this 31 Days of Yoga Revolution. You can find the entire challenge on YouTube (31 Days of Yoga Revolution). Adriene also has various other challenges, like Yoga Camp (Yoga Camp). Even if you simply review her YouTube videos and pick and choose which ones you want to do, they are a great way to get started with yoga and to really become more serious about your practice. Adriene also has many instructional videos on specific poses which is great for beginners and advanced yogis (sometimes we need a reminder to prevent injuries).

Here’s to finding what feels good in 2017. Heyyyoooooooo!