Sleepy Time Yoga

For about a billion years, I have done a 20 minute yoga practice before bed.
When I don't do this, I feel it in my body-- unfortunately at about 1am.
I wake up with energy laying in my back, wanting to move my legs, my body.  My mind wanders during this time and I have a hard time turning thoughts off.  Needless to say, this is not enjoyable in the middle of the night.  Since I have started working full time a few years ago, I find myself skipping this practice occasional.  Again, not a good idea, because often when it is skipped is when I need it the absolute most...busy days, overflowed with scheduling, that leaves me mentally drained. 

When I do these simple asana's, then my sleep is vastly improved.  I stay in each pose for about 2-5 minutes.  I generally let my mind wander, letting go of the day and observing what is showing up on my nighttime mat.  Things that I need to let go of before bed, so they don't want to chat in the middle of the night. 

Enjoy. Om.

Uttasana











Upavista Konasana













 Tarasana











Savangasana (with variations)



Chakrasana (with leg variations)

Savasana

 

Inspiration

Last week I lead a "Runners Yoga" workshop.

I prefaced the class letting them know I am not a runner.
I used to run many, many years ago -- but found it too hard physically on my body, 
generally becoming too thin and then I'd end up obsessing.  So-- I stopped.
I became a walker instead.

I worked mostly on the hip flexor area.
We did a little anatomy, explaining the four muscles that make up the hip flexor:
Sartorius
Rector Femorus
Psoas
Tensor Lattae Fascia

Plus touching on the hamstrings and the feet.

The class was 8 students, only one who had been in the studio before-- so I felt positive bringing in new students to yoga and the studio.  

But mostly what I noticed at the end of the class was the inspiration I felt to move beyond my comfort level.  I did the research, took a workshop and decided that I could teach a class that moved beyond how I thought of yoga.  



So...now onto thinking of my next inspiration...

Om.

Balasana Baby Maybe...

Balasana.
I go there every morning as I crawl onto my yoga mat at 6am.
I invite students to find comfort in balasana at the beginning of class,
often talking about ahimsa as they nestle down to their safe place.

So, last night at the end of beginners yoga, a new student asked me
about childs pose.  She told me she couldn't get comfortable in it at all.
Too quickly I responded, I thought so.  I told her it seemed from her heart
to her head it was too much.  She nodded and said, "yeh."
She told me she felt "claustrophobic, it's all a mental thing."
She tried all the options I gave, but she didn't like it.
She wanted to know what she could do to find it more relaxing.

I told her that I would think about it and in next weeks class we could
try something else, but at least she knows what to work towards.
Sarcastically she said, "claustrophobia" and smiled--but I felt like a
less than adequate teacher at that moment. 

And what made it worse (in my eyes) that she talked loudly about it in front of her friend, who was also new, that couldn't get comfortable in balasana either because of foot surgery she had  years ago.  She didn't talk to me about it in great detail, but when I saw her struggling to get her feet comfy and I quietly approached her, she explained she had scars that still hurt. 

So here I had two new yogi's who didn't like to be in a position I've rarely considered
--ever.  Blessings to them for bringing this into my mind, but goodness this is
something new.

I will step on my mat, huddle down and consider something other than
childs pose.
Om.

Bliss

This morning, I finished my asana practice.
Sitting in half meditation with my eyes closed,
thinking about writing and yoga.
When I closed my eyes and had a moment of samadhi.

I saw a warm yellow light hovering horizontially,
knowing this warmth was spirit, god, love, protecting us all.
And then I saw, felt a warm yellow ray vertically loving me,
in absolute peace, bliss, oneness I can't explain--but just know--
it was the spirit letting me know it's all good.

And then when I came to, I thought I had somehow tricked my eyes
into seeing --so I tried to do it again-- and it was impossible.
I felt the peace.
Knew what had happened.
And am thankful for the reminder.

Om.

You Can't Take the Ganesha Out...

A little over a year ago I began teaching yoga at a local studio that offers varying
healthy options to living: massage therapy, bellydance, reiki, life coaching, etc...all the
yummy stuff.  But coming into this space, I quickly realised I wasn't going to start class with a lot Sanskrit chanting or delve into the spiritual side immediately.  Part of this has been personal, selective growth and part of this is learning about the people who come to this studio.  Well--on the other side of immediately--is this year later when I comfortably begin and end with OM and share small stories of the practice.  I understand this to be more about my comfort at this point, not wanting to scare off students, afraid if I delve too deeply they're not going to come back to this space.  Even as I write that, I think it's smartly silly.


This past Thursday, at the end of class, a student came to me and said she had a question.
She continued by asking if I had any good books about Hindu gods or goddesses.  I
told her I didn't, but when I have questions about them, I either go to the library or online.  She then continued to tell me that when she is in savasana she gets images of "elephant people."  

I smiled.


Oh Ganesha.


I asked if she knew about Ganesha.  Had she heard the name?  The story?


No. And No.


I gave the small bits I knew and realised it's ok to share what I know, even if it's not complete.  People have the choice to go further in exploring their minds.  


And then she talked about seeing a "monkey face."


I smiled again.


Oh Hunaman.






She was full of this open space--recalling the past.  We spoke of reincarnation and spirituality.  It was a conversational gift.


That evening in the beginners class I shared the word Sri and the meaning.   This student was/is connected in with this divine sense, yummy sense of her spirituality.  So, even as I try to lightly cover the spiritual side of yoga, there are going to be those it resonates with and those it won't.  I don't need to necessarily water down my words, my stories...they sit where they need to...and Ganesha, removes the obstacles--placing success...where we open ourselves to.

Morning Practice

This morning my practice was slow and deliberate.
I had to wake up early for my oldest daughter and though I'm an early riser
most days, this extra early was a thankful hello.

I spent 15 each minutes in pranayama, meditation and chanting--then
beginning the asana portion.  I do this everyday, but not 15 minutes each.
Meditation always wins out anywhere 10-20 minutes most days though...anyhow--
what I found was my hour asana was much more deliberate in positioning and transitioning.
My mind focused quicker, yet my thoughts were slower.

I tend to lean towards a slower vinyasa practice most days, but try to throw in
some speed and curiousity too.  Today, I didn't worry about speed but tried to stay curious
in how I could find simplicity in the pause, the rest, in between.

Looking forward to the simplicity of my day.
Looking for the pauses,
the rest.

Om.

Moving meditation

Yesterday I went to a yoga workshop dealing with mantras in asana.

I am falling into this place of genuinely feeling the practice as a moving meditation.
I've said it over and over to students, having moments of feeling it--and as I continue to add it into
my own practice, it truly is there.

I sense the kundalini rising when sound is added into movement.
Prana.
Love.
Om

National Honesty Day

As I was roaming the online world this afternoon,
I came across that today is National Honesty Day.
If you look it up you'll discover that it was created in
1991 by a press secretary that wrote a book.  I am not
going into any political realm or link for this one.

Well...my brain went straight to yoga honesty.

What does it mean to be honest on the mat?
Off the mat?
Is truthfulness, satya, the same as honesty? 

What are we honest about to others, but what are we honest to ourselves about?
Or more, what aren't we honest about?

Am I honest about my fears, desire, hopes or do I trudge through trying to be honest and not allowing the time to listen?

What are my desires?  I know every morning I desire to wake up in a happy mood, but understand that I don't wake up chipper.  I wake up slowly to drink a cup of coffee I desire and then desire to sit on my living room mat.  Delving into breathing, managing to work into childs pose and slowly move through spine work to down dog.  Eventually my happiness begins to bubble and I do my best to choose happiness.  But desires are huge and random.  I desire a clean house.  I desire love.  I desire companionship.  I desire stability.  I desire the time to craft.  I desire time to live calmly with my girls.  I desire to teach more yoga and make yoga my "day" job. I desire clean sheets and happy dreams.

But I'm realistic that my desires are not always reality.  My house is rarely clean and I don't have the time I desire, but so many of my other desires are attainable.  And they are intuitive to my life.  That offers hope.  Creates less fear in my waking life.

I will continue to look into my desires this week, moving to hopes and fears...and be honest where I am today in those thoughts.

Om.

Partner Yoga

Just watched this great video on Partner Yoga with school age kids.  So much gratitude for sharing!

Partner Yoga

Namaste.

Storytime Yoga

One of my favorite groups of yogi's: Storytime kids!

On Thursday my co-worker and I are attending a Children's Librarian Workshop.  We are to bring our favorite storytime/ craft activity.  I am taking one of my Storytime Yoga favorites.  I originally started doing storytime yoga before I "offically" began teaching and was introduced to the book Storytime Yoga by Sydney Solis.  She is a wonderful storyteller and I appreciate all the tips she gives in the book.  My storytime classes are loosely based on her style, using some of the same warm ups.  This is only one small portion.  It is a book I would recommend if you are considering using it in your library. Librarians and teachers could use this book in their classroom/building with ease.  Though I give poses to go with certain animals, please feel free to incorporate your own.  If you work with kids, then you know as much as you lead--you follow.  Have fun.  Enjoy.

Storytime yoga: Drum theme

Introduction:
We are going to be doing yoga with stories. Yoga is a way to stretch your body and your minds.

Sitting up straight/happy vs. slouched/sad.:
example: do i look happy? shoulders slumped? no...sit up straight, now do i look happy? Yes.

favorite instrument? ice cream? food?

Om:
If you took all the sounds in the universe and played them at the same time. Bring our hands to our heart, anjali mudra and ocean of OM’s for 1 minute approximately.

Centering:
close eyes; think of garden--where you are happy

Warm up:
Light house; Sitting criss cross applesauce , ask if anyone knows what a lighthouse is. Imagine your eyes are like the light looking over the water and your body is the lighthouse that will change shapes. Look over right, left, down and up. As you look up you see a bird, begin flapping arms like a bird flying. Become the bird. Look down and see yourself landing on the beach. You crash into the shore like a boat. Be a boat. Sing “Row, Row, Row your boat” and roll back and forth on back. The boat stops and you touch your toes and become a crab. Do the crabwalk in your area. You don’t want the crab to get your toes so lift one leg, then the other--then stand up with arms overhead and become a mountain.

Sun Salutations:
The sun the sun i salute the sun i open my heart to everyone, the sun rise the sun sets in the whole world my heart rests, again i rise ready to live happy to be ready to give, the sun the sun i salute the sun i open my heart to everyone

Story: How the Drum Came to the People (salish) first without movement;
then with movement.


Partner Poses if possible, Favorite part of story,

Affirmations with fingertip breathing; closing hands into loose fists on exhale, opening on inhale--like flowers.

Shavasana:
Lay on back with eyes closed, one hand on belly other on heart, sun/cloud/drum/ visual. Tell them we are resting with our eyes closed for a few seconds. We are going to see who can be most quiet. It will feel long to them, but usually can lay still for about 1 minute.

Namaste song,:
Namaste is what you say to the good in me and the good in you, sing namaste everyday and the world will live in harmony.

Om ending:
sitting happy ocean of oms

Craft:
Make drums. Cut brown paper to fit a large red/blue cup/oatmeal container/coffeecan.
Have kids decorate paper with their own shapes. Have Native American Indian symbols available as examples. Cut off the top of a balloon and stretch over the top of the container.
Possibly play drum music.

How the Drum Came to the People
Long ago, the Sun *large arm circles* looked down upon his people. He saw that they were quiet and their hearts were heavy, so he sent for wise Coyote.
*Down Dog*

“Why are my people so sad? Sun asked Coyote. “I have given them warmth and light. They have plants and animals. But still they are silent.

“Sun father that is true. You have given people many things, food, warmth, shelter but they have no way to let out whats in their hearts..
The winds *twirl*, rain *wiggle fingers*, birds *bird arms or eagle* and trees *tree* all know how to sing, but humans *warrior* do not.
“I want humans to be happy as the others, go back to earth and find some ways for the humans to call out the sounds in their hearts.

Coyote *down dog* went back to earth and began to walk when he met Beaver.*childs pose*
He told Beaver I am looking for some way to help humans call forth the song in their hearts.

Beaver said we need a skin that has not been tanned. We will steal the young hunters tanned skins so he will need to go hunting. Coyote nodded and said that is a good plan, Bluejay, Elk, Wind and Fire will help.

That night Coyote sang a soft song to put the hunter to sleep so they could steal all his tanned skins.
When he woke up the next morning he was very angry. *Warrior 1 into Warrior 2*
He asked Blue jay *bird*what happened. Blue jay told him two wise ones took it. He must hunt an elk to be warm for the winter.
So the young hunter shot an elk. *Dhanurasana/Bow and arrow/Ask what an elk looks like* Elks spirit met Coyote and Beaver, the plan was working.
The young man *warrior 1*took the hide. It was wind and fire;s turn to help.
Wind dried and fire burned off all the hairs.
The young hunter was angry again. He threw the hide over a hollow stump. *Act like you’re throwing a blanket down*
The sun shining hot and bright in the sky dried it to the stump.

His village was ready to move and when he went to get the hide, it was stuck on the stump making the hunter angrier...he was so angry he took a stick and began beating the hide. *drum beat on the floor*
To his surprise it made the sound like a thunderbird. This touched his heart and made him happy.Far down the mountain the people heard the sound asking where did you get the power to made such a sound.

It is heart *place hands over heart*, the voices are in this stump. He beat on the dry skin, the voices spoke and the people listened. The peoples hearts grew light and they began to dance in a circle while he struck the drum again and again.
Up in the sky the sun *sun large arms* listened and smiled. His people were no longer sad...they brought happiness to their hearts.

Space between

What I am noticing
is the space
between
in
ex
hale
a
i
l
   teaching to breathe

between
   the
     spaces

and now
as she sat to explain the same
and the words i read reinvented the idea

i will take time to notice my own
the teaching within the teaching

the space between
in
ex
before
after
being
doing
remembering
being
between
life
non-life

om

What was I thinking?

Thursday night is beginners class.  It's been the most pleasant surprise...one month I was ready to throw in the towel and 3 months later, it's thriving.  I don't think it has much to do with me, but timing and love.   I love teaching it, but I love seeing these beginning students 'doing' which is 'being' yoga for an hour.  For some it's a natural flow of who they are, for others--it's physically challenging...which is why I feel guilty.

What was I thinking?  Really...I struggle to keep the class at a beginners level, with some challenge thrown in to help others, but tonight I did this flow that I've done with the intermediate classes this week.  It was a struggle for them--so needless to say it was for the beginners too.

Some where very happy to be challenged, others were looking at me like I had lost my mind...but at the end of class they seemed very happy to have tried something new.  So, I guess it's ok--but next week I will be more realistic.  I don't know if ego got in the way or it was calling me to have them explore space..but I'm feeling kinda guilty.  It's all good...but next week, I'll listen better.

Your Mid Back WANTS to Love You!

A friend I bellydance with has had back issues for a few months now.  We attended
a bellydance workshop in the fall when she had just begun having sciatica pain.  She stands on her feet
most of the day as a dental assistant and is the mom of three younger girls.  She's a busy
woman with a busy family, attempting to give herself the gift of dance--which is creating
more pain on some occasions.  With a pleading look in her eyes, she approached me last week  after class to come up with some stretches for her--with hopes of relieving pain.  She's been
going to physical therapy and is getting an MRI, but desires a livable approach to
what she's going through.  I sent this to her this week and thought it may be helpful to
others.  If you have suggestions, feel free to comment. 

Om.


Start by sitting quietly for a few minutes and check in with your breathing and yourself. Middle back pain is associated with not feeling supported. Cultivate a positive intention to see yourself supported emotionally, physically, spiritually and intellectually--releasing any judgement that may arise.

1. Childs Pose
2. Cat/Cow
3. Gentle Sun Salutations

The poses linked below by Sadie Nardini on Gaiam are a good stretch. Notice that she talks about not over developing belly muscles.

http://blog.gaiam.com/blog/top-6-yoga-poses-for-back-pain-slideshow/


In the end, finish by lying on your back doing gentle twist with your knees to both sides to relieve any tension to the lower back. If it bothers your back though, do not twist. Legs up the wall or supported up on the couch, also is a good back release.

End with a few minutes of relaxation.

Try to do this a few times a week. Play with the timing, you may discover stretching before bed helps you sleep better.

Transitions

I am slowly coming into my word, my thought this week: transitions.



I am watching slowly. Observing thoughts. Actions between actions.
Trying to find the discovery. The awareness between.

It's in my practice.
It's in my thoughts.
It's in my days.

Om.

Heart Opening

This morning I led a heart opening yoga class, with the idea of Valentines Day
in mind.

Beginning with a natural breath and then focusing a more elongated breath
towards the heart chakra, I suggested thinking of five ways
love surrounds you.  Also, thinking of how you love yourself too, we
brought a warm green color and yum(my) sound inward.

We worked from low lunges, llizard, sides stretches, high lunges into Warrior 1.
Interlacing hands behind the back, we folded into humble warrior, back to Warrior 1, parvakonasana and supported visisthasana.

Finding the pinnacle of trust and love into visisthasana and wild thing, we slowed down
with supported shoulder stands and C-stretches.

It was a comfortable flow.
Difficult for the few beginners, but challenging enough for the experienced students.

Mentally, I sit here now thinking about how our ego is often what gets in the way of love.
We make love much more complicated than it needs to be.
We don't have a difficult time loving unconditionally to a newborn, but once our ego places
expectations on what love should or should not be--we start to close our heart.
Our love.

Recently I read somewhere (and since I can't recall exactly, I'll paraphrase) --that forgiveness doesn't necessarily mean acceptance and forgiving doesn't mean forgetting, but creating healthy boundaries.  And to fully love, either ourselves or someone else, we need to forgive,
love and let go of what no longer serves us.
Love is what serves us.
Blissfully so.

Love blissfully!
Om.

More than my body

I'm moving a little easier today.
On Wednesday I used a frozen bag of vegi's on my back and it truly made a huge difference.
Plus, I spent time thinking about where I am, why I feel overstretched and what my body means to me.

I've spent most of my life taking advantage of my body.
I suppose most of us do.
I was a child who could do gymnastics and was semi-athletic.
Movement has never been strained for me.
I suppose that's one of the draws to yoga and bellydance for me.
I feel my body and challenge myself, physically and mentally, during both joys.

And if I don't have my physical body, where does that leave me?
As long as I am breathing, it leaves me to do pranayama more.
It leaves me to more meditation.
Mantra.
And it takes me back to my roots of art, jewelry and music.

I feel grateful that I have been given this life to express all the etheral qualities I feel.
I am more than my body, but remembering this on days I feel less, is challenging.

I will think about this more, figuring a way to express this while teaching...
loving what I do.

Inward

Did I say I was going to rest? Slow down, in care of my back...?
Yes, I did.
Have I?
Not yet, but kinda.


My girls are home sick this week, so I'm not going into work at the library.
I'm resting with a bag of frozen vegi's on my back, adding cream on occasion.
It's helpful.


This is leading me to think more than act.
This is something I try to teach and consider in my daily life, but when forced to face
the bright lights--it takes on other feelings, thoughts and reactions internally.
It's leading my inward...back into my meditation practice.


Dhyana. 

Slowing down my back

My practice this week has been very altered.

My lower back has been overly stretched, which takes TIME to heal. I know this.
I would tell students, friends and strangers...give yourself time--let yourself heal, but personally, I discover a spot of impatience with myself and time.
Being "hurt" is when I am reminded of how I depend upon my physical body to
emotionally and spiritually deal with my day.
Deal with my time.
My space. 
My body.
And then I realize, how often I go through my day physically incorrectly.
I rarely bend my knees when I pick something up or even put on my shoes,
so I suppose this is a good reminder I am not indestructible or 20 years old.
I was officially 39 1/2 yesterday. Still young, but thankfully--not that young. 
I am celebrating this time, this age by moving forward playfully. Consciously. And trying to develop a gentler mind approach with myself.


So, this morning as I was slowly working through an online practice,
I realized how helpful modifications really can be.
Doing mainly a vinyasa practice, I flow between down dog and standing poses often, which I have struggled with all week.


The first time this happened was during my YTT a year and half ago, but not from yoga--well, possibly yoga--naked time yoga. No details needed other than between all the actual yoga I was doing and a healthy romp, caused me to overstretch my lower back. It took a few weeks to heal, but it did--and now, here again--I'm overstretched.


This time though, it's a symbolic overstretch that is physically manifesting itself.
I am aware that as a well loved, single momma of three divine daughters--that works as a full time librarian and part time yoga sharer, I am spread thin.  And my back wants to wake me up.  
It's shouting slow down.
Take it easy.
Stand still.


So I open my practice this week to slowing down.
Standing in the moment.
Listening in meditation.


Om.

Sleepytime or a quiet yoga class for little ones

This morning I am going to one of the local preschools to do yoga
with 3-5 year olds.  This is one of my most favorite classes...maybe
because I started doing yoga with kids before adults...maybe
because of their unbridled joy for play...maybe because my heart
loves it all.

I am doing a sleepytime/quiet yoga theme this morning.
Funny, considering their children on a snowy morning...inside a building,
but it's worth the try:)

Assuming things go as planned, this is my agenda:

1) Introductions...never assume anyone remembers you or your name in general:)
2) Dedicate to someone you love, placing hands over heart.
3) Centering: Imagine a butterly. What color is it? Do you see the sky behind it?
    Watch it flutter flower to flower, till it quietly lands.
4) Warm-Up: Lighthouse, water, boat
5) Sun Salutations
6) Story: Peace and Quiet, A Yiddish Tale
7) Laying down, make legs a candlestick; hug knees into chest
8) Star relaxation

There are about 25 kids and 4 teachers to this lovely class.
Off I go...have an Omazing day!
xoxox

Dispassionate Viaragya

Viaragya or dispassion has been my floating word recently.
I haven't come to my personal meaning fully --yet--

but I have found a setting for it.

Recently I have found that I can apply the word dispassion to replace
people I am having aggravation towards.
We all have folks who, given the right circumstances, we end up just not caring for personally.
Maybe there's the bathroom girl-gossip or out right 'I don't like you' looks, but I truly dislike venting my anger or ickyness with other people...even friends.  I believe thoughts are things that come back to you, one way or another....

When I find I don't like someone or something they do, I visualize myself handing them a flower or a floating heart.  I have felt this work for me many times before, but when it hadn't worked for me recently--I really felt at a loss.

Then--during many moments of aggravation these past few weeks, I remembered the word dispassion.  Every time I thought of someone I didn't care for, I just said the word:
dispassion.
Over and over again.
So...now--I am letting go of this extreme dislike...unattachment.
Dispassion towards people and events I can't control, or even care to.

Om.
Xoxo