.:. BEHOLD YOGA .:.

MY NEW WEBSITE

2008-03-26T05:41:00.005-05:00

www.beholdyoga.com

Programming Note

2008-03-23T20:33:00.002-05:00

I am currently working on a new website so I may be tardy in updating this blog. Once everything is done, I should be able to share files with you and have Pixie organized and always accessible. So until then, if you need anything just send me an e-mail.

Your Body's not on Vacation

2008-03-23T20:24:00.003-05:00

I know I've said it before, but I'll say it again. We may have a week off from yoga class, but we're still carrying our bodies around. Are you still doing something good with it for AT LEAST 1 1/2 hours once a week?

Take some time to do a little yoga. Lunge with one foot up on the second stair... lift one foot up on the kitchen counter and stretch forward a little or to the side. Or place your hands on the same kitchen counter and step back into a lovely downward dog. Let your chest move towards the floor as you draw your abdomen up. Press your feet well and try to move your outer upper arms towards the floor. Relax the backs of your straight legs and lift your toes a little. Now, don't you feel better. You don't even need a sticky mat.

If you need some energy, do a little sun salutation. If you can't remember, search YouTube. There are lots of videos to jog your memory.

Chillin' Out

2008-03-16T19:25:00.003-05:00

This Tuesday is the last class for the session. As I mentioned, we will be practicing a very relaxing, slow yoga which will prepare us for some breathing exercises and meditation. Wear floppy clothes and wear comfy socks because they can stay on for the whole class. If you have your own yoga blanket, bring that, too. If you usually don't bring an eye pillow or a little towel for your eyes, I encourage you to bring one this week.

For those of you who will miss going to a yoga class every week, please check out the links to the right for local studios. For those of you who are newer to yoga, I recommend Heaven Meets Earth. They offer a wide variety of yoga styles and a full schedule. For you more practiced students, you may like Yoga Tree at the Lake Street Church. That is where I go once a week and any of you would feel pretty comfortable there.

As always, I'll look forward to seeing everyone on Tuesday.

Teaching Spiritual Aspects of Yoga

2008-03-15T06:29:00.007-05:00

I am going to share my thoughts about teaching the spiritual aspects of yoga just this once. Here they are:

Yoga teachers far and wide seem completely comfortable guiding their students towards a more enlightened state of being. "Awaken your divine self" ... "raise your consciousness" ... "connect with the light within you". Many times I have been in a yoga class as the teacher tosses around a variety of spiritual directions with the same confidence as when she tells me to extend my spine in downward dog. "Live in your bliss" ... "radiate your authentic self".

Many yoga purists would insist that those spiritual directions are just as critical as the physical directions and a yoga teacher's job is to guide ALL aspects of the student's practice; physical, intellectual and spiritual.

I don't necessarily disagree in principle, but we face challenges unknown to the yogis of yore.

First, we are living in an extremely diverse community. The Yoga Sutras teach us to study the religious texts of our own faith. It's possible that in any given class we are Christians, Muslins, Hindus, Buddhists and Jews practicing yoga together. I am certainly not well-versed enough in all religions to avoid unintentionally insulting a student and their personal tradition.

Second, there used to be a one-on-one relationship with teacher/student. There were no group yoga classes, just teacher/student, often living together for years on end. Teachers would know their student inside and out and would cultivate an understanding of what their students needed.

Lastly, and more importantly, if I continually give directions that tell you to connect with your higher self, it automatically presumes that you are NOT connected. And if I continue that instruction, over and over and over and over, you may start to wonder why you AREN'T enlightened (or radiating or connecting or blissful).

If I were to add spiritual teachings to my classes I would tell you this:

Believe me when I say that you are more in line with divine grace than even you may know. You are full of grace. It surrounds, permeates and breathes out from you. You don't have to perform a specific task, or have a specific thought or come to a specific understanding in order to live in that grace. It is already yours and you cannot lose it unless you specifically desire a disconnection from it. You do not have to figure out how to become enlightened. Just being alive on this earth requires enlightenment as a pre-requisite. So, here you are, just as you should be. Just be here on this earth, love each other and allow yourself the comfort of knowing you are never alone.

I do not presume to know your spiritual experiences better than you know them yourself and teaching you something spiritual kind of presumes that I know something you don't. I don't. I live here just like you and sometimes I'm content and sometimes I'm fidgety. But that's the beauty of it.

Tuesday and Wednesday

2008-03-11T07:46:00.003-05:00

Tuesday Students

This week we will work on some variations of Sun Salutation. We'll finish class with legs up the wall or legs over a chair, depending on the size of the class. Next week is the last class for this session.

Wednesday Students

This is the last class of this session for you. In keeping with our tradition, this week will be a restorative class. Wear the floppiest clothes you can find and bring your blankie. We'll finish with some breathwork (pranayama) and meditiation. You'll feel really great after class this week.

Make Up Classes

If you are a Tuesday student and need to make up a class, come this Wednesday night. If you are a Wednesday student and need to make up, you still have an opportunity to come to a Tuesday class this week or next week, 1:00-2:30pm or 7:00-8:30pm.

As always, I look forward to seeing everyone this week.

Just for Fun

2008-03-10T09:58:00.008-05:00

ImprovEverywhere is one of my favorite haunts on YouTube. Here's their latest.

If it won't play for you, go here: www.improveverywhere.com, and watch the Food Court Musical. Don't forget your napkins!!!!

The Essence of Things

2008-03-04T17:14:00.003-06:00

This session has focused on the shoulder girdle and hamstrings; both strengthening and stretching. I was preparing my last hand-out for this session and wanted to give you an all-purpose overview - a hand-out that would distill the session into one easy page. I came up with a hand-out that offers eight poses.

Now I'm wondering if I could pare down the essence even more. Which singular pose would encapsulate this session? Which pose covers all the bases, leaving no body part unaccounted for... each area attended to equally with balance and understanding. Well, that's a pretty tall order. Only one pose comes close:

I know... some of you feel water-logged with the repetition of downward dog. If you take a look at Pixie in her pose, you will see her chest has to open in order for the arms to lengthen... her hamstrings have to lengthen in order for her heels to reach the floor. She is bearing weight in her arms, which translates into her chest and strengthens the shoulder girdle. Her hamstrings aren't intentionally contracting so the hamstring strength will not be completely satisfied by downward dog. If she raised one leg to the ceiling, however, problem solved.

Inside the pose lies the essence of (almost) 9 weeks of yoga.

Like any good yogi you have to ask yourself, "how can I apply that insight to my regular life?". I talked about, and am practicing for March, non-attachment. What is the one thing which defines your essence? A difficult question, yes. But even more difficult is why do we need so much more than that to be happy?

I'm just askin' the question, people. It's up to you to decide if you feel like answering.

Hi, everyone

2008-02-27T15:16:00.004-06:00

Sorry I haven't updated my page since last week's travel debacle. All is well and everyone is where they belong, safe and sound.

For my beginning class this week (and the continuing class last week) we changed our practice a little and shifted our focus from hamstrings and shoulders to places like our torso. As of now, Wednesday afternoon, there are three classes left for everyone in this session. We'll return to hamstrings and shoulders for the next two classes.

Non-attachment is a teaching common to many traditions, including yoga. Practicing non-attachment means that we try not to place great importance on non-permanent things. Most of us have a favorite spot in yoga class that we feel a particular ownership towards. We may identify ourselves with a particular style of clothing or hair color. These things are all impermanent and, if they change, we can become quite upset. One of my strong attachments is to the parking spot in front of my house. I am quite insulted when someone else has parked in my spot because, well, that's my spot. It's irrational and unimportant but certainly results a rather strong reaction in me. I have to make a choice not to be upset.

If we find ourselves attached to more and more things, it becomes much easier to be miserable. If we keep adding to our list of attachments we are essentially making a list of what we need to be happy. As the list increases, the potential for misery increases, too.

Take a day over the next week and practice some non-attachment. Try parking in a new spot at work or claiming a new spot in yoga class. Start to notice what you require before you'll be happy. All those things are attachments. Are they easily lost? Are they often under the control of someone else? Start filling your list with things like peace, joy, time with family, a good hearty laugh. I'm not trying to suggest you sell all your worldly possessions and live in poverty. I am suggesting you re-consider how you define yourself.

Pixie has been busy with her yoga homework and has opened her chest enough to do this awesome backbend:

Legs, Legs and More Legs

2008-02-12T07:51:00.000-06:00

We'll work a little more on those pesky hamstrings this week, incorporating one of yoga's most basic (and therefore, difficult) poses, staff pose. It looks like you're just sitting there but, as we all know, things are not what they appear to be in yoga. Here's Pixie doing a respectable staff pose:

Her legs are parallel with her kneecaps and toes pointing straight towards the ceiling. Her sitting bones are well-grounded as she brings the back of her pelvis in towards her bellybutton. All the while, Pixie remembers to extend her spine and keep her shoulders relaxed and down.

Some of you are familiar with my assistant, Lucy. She may make an appearance this week as we explore the more anatomical aspect of the hamstrings.

Some Basics

2008-02-05T05:49:00.000-06:00

If you're in one of my Tuesday classes, you'll be missing class this week because of the Primary. While you're in front of the t.v. watching the results, maybe you could fit in a few of these:

Staff Pose: Sit on the floor with your straight legs in front of you. Keep your back pelvis moving into the body and the spine long. Gently press the back thighs into the floor without lifting the heels. Draw the belly into the spine and liiiiiiift through the crown of the head.
Elevated Bridge Pose: From staff pose, bend your knees and with your feet well placed, lift your hips in line with your shoulders. Hold for a breath or five and slowly lower to release.

Shoulder Stretch: Raise your right arm overhead. Bend the elbow and reach your right hand down your back. Keep that elbow in and reaching up. Bring your left arm behind your back and bend that elbow to reach the hand up to the right. If the hands don't meet, use a necktie, sock or small hand towel to hold onto.

These three poses will keep you working on stretching and strengthening both the hamstring muscles (behind the thigh) and the entire shoulder girdle.

DON'T FORGET TO VOTE!!!

Week No. 4

2008-01-28T18:44:00.000-06:00

We're not quite halfway through our session and it feels like we've learned a lot already. This week's lesson will mirror last week's in many ways, especially focusing on opening the chest as a means to healthy shoulders. If you are in my Tuesday night class and happen to have your own block(s), please bring them if you can. If not, we'll manage.

Here are a few we'll repeat this week, maybe with a little help from some props:

Fish Pose
Half Dog or Dolphin Pose

We never made it to the lunge last week but we will this week. Let's try it and see how the hamstrings and shoulders are involved:

On a more philosophical level, the Yoga Sutras (the ancient texts of yoga) outline certain behaviors which we should work to restrain and some we should practice without restraint. One of the behaviors we should practice without restraint is contentment. Without getting too in depth, just try taking that behavior into our class this week. "Satisfied with a certain level of achievement". That's a great definition of contentment. The Yoga Sutras state: From an attitude of contentment (santosha), unexcelled happiness, mental comfort, joy, and satisfaction is obtained. Try being content with your level of achievement this week, even if you don't think you're meeting some lofty standard.

Brrrrrr

2008-01-25T07:31:00.000-06:00

Baby, it's cooooooold outside! If you're feeling that cold deep in your bones and just can't seem to warm up, a few hearty yoga poses should do the trick. Try a few of these to activate the larger muscle groups in your body and chase the chill away:
Downward Dog

Plank Pose

Upward Dog

Move between the three like a little flow sequence. Just a few should warm you right up. Just a note to beginners: If you are unfamiliar with upward dog, just move between downward dog and plank pose.

Why the Hamstrings???

2008-01-17T11:49:00.001-06:00

Many of us define flexibility as the ability to touch our toes. Unfortunately, the strain and pain that may come along with trying that isn't good for us, often because the effort is focused on rounding the back, sticking the chin out and reaching for the toes from the back of the shoulders. Go ahead... sit on the floor with your legs in front and give that a try. Remember dong that in gym class?? We all do.

But, as yoga students, we can be smarter than that and use our understanding of some principles to create a healthier seated forward bend. (As a side note, I believe seated forward bends are very difficult and offer all kinds of opportunity for injury so be careful).

I've posted these before.... let's take another look at Pixie:

Look at poor Pixie trying so hard to touch her toes. Notice the large curve she's creating in her back body while sacrificing an actual hamstring stretch by bending her knees. Her pelvis is tucked under and she creates the illusion of stretch by jutting her chin forward and reaching for the toes from way back near her shoulderblades. Poor Pixie. She might as well be reaching for the phone to make a physical therapy appointment. Let's send her to a yoga class.

Now she's actually getting a stretch in the back of her leg without over-rounding her back. Pixie has learned that she may not feel as if she's achieving what she wants, but she's doing a healthy, honest hamstring stretch.

Let's take a closer, more technical look. The hamstring stretches based upon the pelvis' relationship to the back of the thigh and the straightness (or extension) in the knee. The further away the sitting bones move from the back of a straight knee, the more the hamstring stretches. That is not to say that we aggressively try to pull the sitting bones away from the back of the leg, but more to understand that the pelvis needs to move in relationship to the legs. Often times the pelvis is frozen in a tuck position due to tight hamstrings. In this case, bringing the pelvis even to a 90 degree bend, without slouching, can be difficult, even painful. If you notice, Pixie has just barely begun to move beyond a 90 bend at her hips. Over time her pelvis will rotate more. Then she will begin working on stretching her back and laying her body over her legs. Maybe.

Elevating the hips in a seated forward bend will help begin to gently stretch the hamstrings. Once the pull is felt, Pixie now knows she should stay there and breathe until a feeling of length comes to the muscle. And that may take months of even years to begin to feel.

It takes a lot to be honest about what we're really doing to our bodies and that can be the hardest part of any yoga pose.

You can try a gentle hamstring stretch by sitting at the edge of a chair with one leg straight in front, foot flexed. Now lean forward from the pelvis. You'll feel it. Keep your back long and your head in line with your hips. That would be great homework for this week.

This week in yoga class we'll use some more props to help us feel a gentle hamstring stretch. But you'll have to come to classs... no sneak previews from Pixie!!!

Welcome Back

2008-01-12T18:19:00.000-06:00

It was great to see everyone this week.. both new and familiar faces. I sure hope my lofty plans for this session pan out and we all come to a clearer understanding of how to keep our shoulders and legs healthy.

We will be repeating many things again this week in an effort to drive some of this stuff deeper into our memory. Here are some friendly reminders from Pixie:

Gas Relieving Pose (believe me...I've heard it work!!)

Hand to Toe Pose (we used a strap)

Full Locust Pose

Warrior II

All but the last pose specifically target the hamstrings by stretching, stretching and strengthening, in that order. Warrior II, admittedly, works the legs but also, when used correctly, keeps the shoulders healthy as well. Maybe this week we'll take a closer look at that.

I hope everyone felt great after class. I'll see you soon.

It's Almost Time

2008-01-05T05:37:00.000-06:00

I am very excited to start classes next week. I've been spending all kinds of time reading, practicing and planning our new 10 week session. We will be focusing on hamstrings and the entire shoulder girdle this session. I have designed a lesson plan to help us stay on track and repeat poses more than usual to get a good understanding of these areas of our body. Of course, since it's all attached, we'll end up addressing our whole body. We will learn to strengthen and stretch these areas in a healthy way.

Remember some of these upper body stretches from last session? Pixie managed to sit still long enough for me to get some photos. These will become familiar as the session progresses.

A New Year

2007-12-31T11:50:00.000-06:00

Tomorrow marks the beginning of 2008. Are you a resolution maker? Do you think tomorrow will feel different than today? Maybe, maybe not. It won't feel different unless you decide it will.

Many people make resolutions at the beginning of the year. The size of a January yoga class is a testament to that. But as days go by and our resolution begins to seem hard, often the fortitude of January 1st dissipates and we decide to try again next year.

I wanted to quit smoking for the beginning of 2001. As January 1st passed and I had a cigarette, I knew that my resolution wasn't going to happen that day. Then Valentine's day came and went with no smoke-free present for my family. Finally, February 21st passed as the first day without a cigarette in years. Each day got harder and harder. My family and I both suffered as I learned to adjust to life without cigarettes. My body and mind BOTH had to withdraw. I had to withdraw emotionally from cigarettes and actually learn how to be with my family and not take off for a solitary smoke. This year will be 7 years smoke free for me.

I'm telling the story because, even though I was unable to quit on January 1st, I DID quit, on a very non-descript day, in the middle of the winter, in the middle of a month of no particular significance. No party horns were blowing or streamers flying. I marked that day on my calendar so I wouldn't forget and I mostly remember only when that day rolls around each February. But that day changed many things for me and I thank God I don't smoke every time I travel on an airplane.

I don't really make resolutions because I'm pretty happy with my life. Like everyday, I resolve to continue to practice yoga, stay active and love my family. I resolve to keep learning so I can be a better teacher and make you all the smartest yoga students in the midwest. I resolve to not take myself too seriously but to maintain the proper respect for all the teachings of yoga and the needs of my students. I resolve to be a better yoga student myself and not allow my teacher to talk me into poses that cause me injury because neither of us want that to happen.

So make a resolution. Let it be something you want enough to work hard for. And know that the work may not be what you expect or even what you want. Resolve something passionate enough to stick to, even after weeks or months of failing, over and over again. If you want it enough, you'll get it.

Post Christmas Confusion

2007-12-26T19:11:00.000-06:00

Hi everyone. I hope everyone had a great holiday and you're all ready to get back to class!!.........what? what do you mean class isn't starting yet??? You mean we havent' been out for weeks and weeks and weeks???? Harumph.

I know for some of you it may seem like you've already been away from yoga for too long, and we have still a whole other week to get through before we start up again.

I want to encourage you to stay positive and remember how good you feel after practicing yoga. Remember that awesome calm but strangely energized feeling? The everything-is-fine feeling? Let the memory of that inspire you to try some yoga on your own. Remember how you felt good even the next day or even two days after? Let that inspire you to maybe try out a yoga studio.

I consider yoga as something I will do for the rest of my life... through thick and thin... with our without classes to go to. I hope you are coming to understand that your practice lives inside of you and not in Room 107 at Weber Center. So give a pose or two a try. Try some breathing techniques or a little meditation. Don't be scared... it's o.k. to find what happens when you're left to your own devices.

Here's Pixie with some mid-holiday inspiration poses for you. Enjoy!

Downward Dog...A Fan Favorite

Half Boat Pose...for the "Core"

Bound Angle Pose...The "I Ate Too Much But Still Want To Do A Yoga Pose" Pose

This is how Pixie will look if she keeps practicing well and with joy:

Oh, Tannenbaum Pose

2007-12-24T08:52:00.000-06:00

Oh Tannenbaum pose.....
oh Tannenbaum pose....
you make meeee so wob-a-leeeeey.

Onleeeey one leeeeeg is oooooon the flooooor
The other foooooooot is on the standing leeeeeeg.

Oh tannenbaum pose
oh tannenbaum pose
you make meeeee so wob-a-leeeeee

My haaaaaands are iiiiiiiin naaaamasteeeee
or they can beeeeeee raised oooooverheeeeeeeead.

Oh tannenbaum pose
oh tannenbaum pose
you make meeeee so wob-a-leeeeee

A perfect pooooooose for Chriiiiistmastiiiiiiiime
To heeeeelp us baaaaaaaalance work and plaaaaaaay.

Oh tannenbaum pose
oh tannenbaum pose
you make meeeee so wob-a-leeeeee

So tryyyyyyyy a pooooooose to feeeeeeel better
and dooooo some yoooooooga, iiiiiiit's real gooooooood.

Oh tannenbaum pose
oh tannenbaum pose
you make meeeee so wob-a-leeeeee

Merry Christmas everyone.

The Big Finish

2007-12-16T10:47:00.000-06:00

In what has come to be something of a tradition, this week's yoga class (the last of the session) will be all about restoring and relaxing. We'll revisit some old favorites and I'll see if I can unearth some new ones. Bring your blankets, eye pillows and soft, floppy clothes. We may try something that I never do in class..... so bring your open mind and together we can create something lovely.

I also want to encourage everyone to start preparing for all the food that will be available soon. It may be holiday season but our bodies never go on holiday. They see everything we do to them... and they are much happier when we do good things like exercise and eat right. It's easy to pretend that holiday over-eating somehow doesn't count, but it does. Don't you feel better when you feel in control of what you're doing and not just falling into the habit of eating because you can. Sure, I can eat cookies all day and they are yummy. But then I feel awful. I can eat one or two cookies instead and feel good, physically and mentally. So this season I made a commitment to eat right, even if people around me are not.

So I encourage you to keep up whatever exercise schedule you have and watch what you eat. You'll feel better and you may even inspire someone else to take good care of themselves.

Here are just a few we may try. See you in a few days.

Supported Child's Pose
Prone Supported Twist
Supported Reclining Fish Pose
Reclining Supported Bound Angle Pose

Do-Over

2007-12-11T15:24:00.000-06:00

In an effort to reinforce what we did last week, we'll be repeating much of what we did last week, with more of a focus on the arms and upper body. Unfortunately, Pixie hasn't let me snap a photo of her doing much of the arm work we'll practice this week... maybe over the holidays she'll have some time to pose.

Next week is the last week so hopefully we'll learn some awesome stuff this week. Bring your stiff shoulders!

Beautiful Yoga

2007-12-10T14:46:00.001-06:00

Why I Practice Yoga

2007-12-07T06:31:00.000-06:00

I secretly hope that practicing yoga will allow me to do this one day:

Warrior I

2007-12-05T12:55:00.000-06:00

Here's Pixie doing a respectful Warrior I. Her feet are aligned so her front heel is on the same line as the center of her back foot. Her front knee is bending into a 90 degree angle, bringing her thigh parallel to the floor. Notice her back heel is actually raised off the floor. This is o.k. but actually very difficult for most students because they tend to fall over without that full support of the back foot. Her back leg is working well as she keeps her back knee tight and lifts from the inner edge of the back thigh, keeping the back leg internally rotating.

Pixie did not just walk into class and do Warrior I. But if she did, it would feel very strenuous. Let's see how she might prepare her body for this effort-full but energizing pose.

She may try the supta hasta padangusthasana sequence, which will help her feel her inner leg:

Then she may try to learn how to release her tailbone down by trying:

Then, she might give lunging a try:

If she added a little upper body work to get her chest to open and her arms to lengthen, she'd be all set to give Warrior I an awesome try.

For a nice counterpose, she may give this funny pose a try, which will counteract the deep internal leg rotation of Warrior I by generously providing a lovely external rotation in the hips:

Sure, yoga poses can be pretty darn hard. But, if we break them down and prepare our bodies correctly, they become more accessible and even (dare I say) enjoyable, even the hard ones.

Ugh

2007-11-26T17:06:00.000-06:00

I ate too much turkey. Did you??? It's a bummer. But, we can't be bummed forever. Let's DO something about it!

This week we'll try to burn some calories and generate some positive effort. In our beginning class, we'll go through Sun Salutation a few times (after warming up a little) then we'll try some standing poses. Those will REALLY burn some turkey! In our continuing class, we'll do basically the same thing with a more difficult version of Sun Salutation and more precise leg work in the standing poses.

As a reward, I'll either bring a singing bowl or two or play a song as our focus for a meditation.

Of course, all that could change so remember to be flexible. (O.K....... bad yoga humor). See you soon.

Holidays and Yoga

2007-11-23T06:38:00.000-06:00

Like most of you, I have been busy with the holidays and spending time with family. Finding time for any kind of yoga can be very difficult. Remember, yoga isn't just about the yoga postures. You may be able to find time for some breathing exercises or meditation. Even a moment of raising your arms over your head or allowing yourself to hang in a brief forward bend can be helpful.

I hope everyone is enjoying their holiday and I'll be looking forward to getting back into the routine next week.

P.S. We have family visiting from Texas and we took them to the Baha'i temple yesterday. A trip well worth the time if you've never been there. If you've never been there, it's a breathtaking building offered to the community by a fascinating faith. That's how it looked yesterday.

Fall

2007-11-18T07:12:00.000-06:00

Suddenly, most of the beautiful yellow leaves on the trees had fallen, leaving puddles of yellow up and down my street.

Beginner Mind and Correct Effort

2007-11-17T11:17:00.000-06:00

I had to take a make-up class this week so I missed my normal "continuing" yoga class and took a beginner class. It was very yummy. It made me remember that a beginner mind is something we should all strive to keep. We should resist the urge to get fancy in our poses and too far removed from those first few yoga classes when we felt like we knew nothing.

I have struggled over the past few months with a lingering injury near the top of my right hamstring muscle. As most yogis do, I approach the problem by trying to work harder to get it right. In an effort to help myself, I videotaped myself during one morning of practice. What I saw was someone exerting an incorrect effort....actually making the problem worse.

I have found that changing the focus of my effort, from one which creates tension to one which actually relieves tension, is beginning to help. It's o.k. to not try so hard sometimes. And it's not even that, really. It's that the effort needs to be correct. If I TRY to to fix it my focusing MORE on that area, I hurt myself. If I TRY to PROTECT that area on my leg, I help myself. So which is the correct effort?? The one which hurts or the one which helps? It's funny but the one which hurts actually feels correct because I can feel the effort of it. The one which helps makes me feel like I'm cheating somehow.

So, as most yogis seem to do, it's back to the drawing board for me and my hamstrings. I'm going to have to let myself feel like I'm cheating a little in order to heal the injury. Like I say so often in class, I'll have to be honest and work with the body I actually have and not the one I want. Ugh. Non-lying and non-violence... two of the main teachings of yoga. I was taught that a long time ago, but did I ever LEARN it?? Hmmmmmm.

P.S. (I've got some pretty autumn pictures I'll post later).

She's Got Leee-eeegs...

2007-11-10T09:46:00.001-06:00

But DOES she know how to use them??? We'll find out this week as we work on stretching and strengthening our legs.

Our legs are most definately the workhorses of our bodies and, like so many other things, we don't really notice the state of their health until it starts to erode. The legs are complicated because they involve the workings of the hips, thighs, knees, ankles and feet, which all need their own special attention and type of work.

We will be incorporating standing poses into our practice this week as they are most effective for the strengthening and alignment requirements of the legs. Our reclining and seated poses will be focused mainly on stretching the legs. When we enter into the last third of the class, we'll try a reclining breathing technique as we support our upper backs and head on blocks.

I keep hoping the go through the Yoga Nidra practice with you at the end of class and it seems by that time, more KitTalk is just intolerable. I will be recording it and posting it in the next few weeks so you can play it for yourself when appropriate.

P.S. Watch for another video this week.

What's Your Dream?

2007-11-10T08:16:00.000-06:00

Here's one of mine. (Click on the picture to make it bigger.)

A Note on the Name of my Webpage

2007-11-08T11:23:00.000-06:00

Yoga is yoga is yoga is yoga. It has been around for thousands of years that we know of, and thousands of years before that. The fact that the name of my blog is KitYoga is certainly no reflection on a belief that I have developed some specialized form of yoga that I am now compelled to name. If you search the internet, or read any yoga publication, you will come across MANY MANY names which are put before the word yoga, suggesting that that person has cornered some market on a particular type of yoga. Bikrahm Yoga, Forrest Yoga, Iyengar Yoga.

Remember that, just like music, there are many styles of yoga. And, just like music, no one has a patent on the notes themselves. So if you like bluegrass, rock, classic or polka music, music is music. Even if someone is attracted to one particular style of music, it certainly doesn't negate the other styles or minimize their importance. It would be like Barry Manilow trying to make everyone, including Aerosmith, play only his music. It's just silly.

I wanted to mention this because I hope you all grow into your own style of yoga, one that never existed before because it is specifically designed by you, for you. So feel free to explore your own Tom Yoga, Jill Yoga, Suzie Yoga or JimBob Yoga.

Maintain a critical mind and use your own discernment to decide what styles suit your personality, phase of life and needs in the moment. Allow styles to mix and mingle inside of you and allow your own yoga to emerge. Don't be afraid. Try something your own way, even if it's just something you made up. You may even have to do something exactly counter to how I taught you. That's o.k.

Eventhough this is Kityoga, it's just the most logical name on Blogger that was available. You know my name is Kit and that I teach yoga. Kit Yoga.

My Maiden Voyage into CyberVideo. Yikes!

2007-11-06T21:10:00.000-06:00

I'm sure we'll all look back in a year or two and have a good giggle at my first video. Hopefully, it will help you remember some of what we learned in class this week, or help you stay up to date in what's happening in class.

I hope everyone takes a little time for yoga this week.

Our Energy Body

2007-11-06T12:09:00.000-06:00

Yoga teaches us that we are more than just our physical bodies. We are also our energy bodies. We practice asana to connect with, strengthen and loosen our physical bodies. We practice pranayama (breathing techniques) to connect with, strengthen and loosen our energy bodies.

This week we'll try a rather common breathing technique known as alternate nostril breath. After our asana practice, we'll remain in a comfortable upright position and go through a few minutes of alternate nostril breath. I'll tell you the point of it all during class.

Pranayama practice is very different from asana practice. The movements are tiny and subtle; the affects are invisible to the naked eye. No one will ever look at you and think you are an advanced yoga practitioner because you can execute a flawless pranayama practice.

You may have noticed the windy conditions outside and the unrest it causes in our natural environment. If we equate that activity to our own internal world, imagine harnessing and controlling that wind power and bringing it under a balanced control. That's a little bit like what we'll do.

So, get ready to dive a bit deeper below the surface this week.

Bonus Update

2007-11-01T17:29:00.001-05:00

Here's a recent interview with B.K.S. Iyengar, the yoga master who introduced proper alignment and the use of props to the practice of yoga:

Iyengar Interview

The interview is in three pieces. Let me just say that I take exception to his instruction with the interviewer... I wonder if she injured anything after her "lesson" with Mr. Iyengar. Otherwise, an interesting interview.

Also, I've added some links to the side for fun places to browse for yoga stuff online. I'll add to it as I find (or remember) sites I like or have used in the past.Barefoot Yoga is one of my favorites. I'm currently in a "natural" materials phase for my mat and they have a huge selection of yoga rugs if you're thinking about a sticky mat alternative. Also, Solay Wellness is a local company who I visited recently to purchase a salt lamp for my friend's birthday. A trip that was well worth my time. If you're interested in salty stuff, she'll have it.

What is Yoga?

2007-10-29T17:21:00.000-05:00

Is it the ability to be like everyone else? To be like the teacher and her teacher and the teacher before that? To look a certain way in a certain pose for a certain amount of time?

Or is it to be like yourself? To find the truest sense of yourself and live from that place? What IS yoga and how do we find it? An ancient sage knew. And he wrote it down so we could all know. And it's not what we think.

"Yoga is the ability to direct the mind exclusively toward an object and sustain that direction without any distractions."

The quote above is from The Yoga Sutras by Patanjali, a 2,000 year old text. It is rich with details of how to direct the mind, what to direct it towards and potential distractions. That is quite a tall order for a little Park District class. The challenge which faces us all is to minimize or remove distractions so as to keep the mind focused on the target object. Because the sensations in the body easily cause distractions, we use asana (or postures) to strengthen and flex the body enough to allow it to remain relatively quiet as we sustain our focus.

So, asana practice is not a means to its own end but a means to a much greater end; freedom. Mental, physical, spiritual and emotional freedom.

So what does that mean for class this week? Hmmmmmmm. I wonder.

P.S. Check the post below for an update on relaxation techniques.

"I Need to Learn to Relax"

2007-10-18T19:57:00.000-05:00

That is one of the top two reasons students give me for being attracted to yoga. The other is "I need to stretch".

This week we will try a few different relaxation techniques. We'll try relaxing with asana, pranayama, meditation and we will finish with a specific yoga relaxation technique.

We'll go through some familiar relaxation poses for 20 - 30 minutes, move into a breathing technique specifically designed to calm the nervous system. Then we'll go through a guided meditation that will involve our imagination and we'll finish the class with the Yoga Nidra technique we have used once before.

Relaxing Yoga Postures

Generally speaking, any supported posture is usually very relaxing. We started with legs up the wall, moved to supported back bend, some simple seated side stretches and twist and finished with supported, reclining bound angle pose.

Relaxing Breathing Techniques

Generally speaking, any breathing technique which emphasized the exhalation will be relaxing to the mind. Of course, if incorrect effort is made during ANY breathing technique, it will never be relaxing. We used a simple technique which goes something like this. Relax the body. Take as much time as needed. Bring the mind to the breath. Feel the breath. Without strain, begin to count as you inhale and as you exhale. Don't force your breath to match your count.... design a count which overlays the breath. Increase the length of the exhalation by one count. Increase the exhalation by another count. Retain the exhalation for a count of one. Slowly back out of the practice, just like a pose. Remove the retention count. Remove one extra count of the exhalation. Remove the final extra count of the exhalation. The breath should be back to normal.

Reading the instructions makes it sound like a rapid practice when, in fact, it is very slow and subtle. The addition of a count should happen only when the count itself feels natural and effortless. Any additional extension of the breath should also feel effortless. If the throat tightens or the face pinches, you are exerting an incorrect effort which will not serve you. Return to normal breathing and make another attempt only if it feels appropriate. Just to give you an idea, when we practiced this in class it took the better part of 15 minutes to go through that specific technique.

Yoga Nidra

Finally, there is the Yoga Sleep, or Yoga Nidra. We were only able to practice it on the afternoon class last week, but here's a link to an awesome description of Yoga Nidra:

www.swamij.com/yoga-nidra-method1.htm

You will notice the rather lengthy instructions. Read them first. If it sounds appealing, record them or wait a week or two and we'll try to get to it in class during the new session.

Sorry this update was so long in coming. When yoga fills my head, I sometimes forget to let the information come out my fingertips so I can share it with you!

Streaming Yoga

2007-10-15T20:44:00.000-05:00

No, it's not a webpage...it's our practice this week. We will be practicing in a more fluid, less verbal manner this week. Our practice will be a gentle, moving practice but we will not shy from some challenging poses, we will just practice them with a greater sense of ease and grace.

I plan on using one of my softer, non-sticky mats this week, eventhough there will be some downward dogs. If you have a blanket, you may want to try using it throughout the whole class. Our practice will be more about moving and ease than holding and effort... no props.

Speaking of streaming, blogspot has a cool new feature that's great for wasting a few minutes. It's a "slideshow" of pictures people are posting to their blogs. Check it out:

play.blogger.com

And, in case you haven't checked recently, the Global Mala Project page is updated with loads of photos. We're in just a few but a pretty young blonde is in WAY more photos.

www.globalmalachicago.info

See you soon.

Only One

2007-10-14T12:44:00.000-05:00

I am only one.
But still, I AM one.

I can not do everything.
But still, I can do SOMETHING.

I will not refuse to do the something
that I can do.

-Helen Keller

Standing Poses

2007-10-07T05:48:00.000-05:00

Standing poses are often seen as the basic poses of yoga. They are used to help realign and strengthen the feet and legs, increase circulation in the legs and organs and educate the body towards an overall healthier posture. And, because it's all connected, standing poses often strengthen the upper body as well, especially in the warrior poses.

Some of these may make an appearance:

Warrior II
Side Angle Pose
Triangle Pose

Warrior I
Side Stretch Pose
Warrior III

Standing poses are very challenging, especially as we age and balance and range of motion may diminish. It is important to approach each pose with patience and respect, both for the pose and for yourself. If leg muscles are tight, the pose must become smaller and less dramatic than Pixie's poses. Fortunately Pixie never falls over but, for us reg'lr folk, many of these are primarily balancing poses. The focus of each pose will be different for each student; maybe your challenge is to balance in parsvottanasana, or keeping the back leg straight in Warrior I. These are great poses to practice honesty and patience. They pose unexpected challenges to even the most practiced of yoginis so we'll stay focused to gain the appropriate benefits.

I'll see you in a few days.

Backbends

2007-10-02T07:31:00.001-05:00

The back bend family of poses are known to be energizing to the body and help lift feelings of sluggishness and depression. Backbends open the entire front side of the body and assist in freeing the chest and ribs for freeer breathing. We'll take a look at backbends this week and, for the more practiced yogi, may even try the full backbend.

Here are a few to consider:
Locust PoseHalf Fish Pose
Cobra Pose
Full Fish Pose
Upward Wheel Pose

Neti Pot

2007-09-28T05:14:00.000-05:00

I've been talking about using the Neti pot lately. I found this video on YouTube which demonstrates how to use it and explains some of the odd sensations you might have while using it.

Ouchie

2007-09-25T11:19:00.000-05:00

My arms and chest are still sore from all those peaceful sun salutations on Sunday. So....let's work on the upper body this week, with a bonus focus on the core and forward bends. The upper body is a complicated system, including the arms, shoulders, front, back and side chest, head and neck. Let's try to get into those areas with the help of some of these poses:

Plank Pose
Four-Limb Staff Pose
Downward Facing Dog
Dolphin Pose

For the more adventurous yogi, we may even venture into:

Handstand

Bearing weight on the arms in a variety of orientations helps strengthen the arms and stabalize the shoulders.

We'll throw in a few bonus poses to strengthen the abdominal area and a forward bend or two. Should be a great class. See you soon!

Moving into Peace September 23rd

2007-09-23T10:56:00.000-05:00

An absolutely gorgeous morning in Chicago. The yogis assembled in front of Buckingham Fountain to complete 9 Sun Salutations together. You can see the number of participants who came.

You may be able to spot a familiar face (or 3) just to the right of the Earth Gong.

Angela, Linda and I enjoyed the beautiful morning and the gentle practice we shared with the few hundred other yogis on Sunday morning.

I really felt as if I was part of something positive and peaceful. The Earth Gong tapped a gentle rhythm (sometimes in synch with us, sometimes not). The peaceful silence as we moved through the Sun Salutations seemed to expand as we neared the end. The Earth Gong was rung progressively louder after we finished, bringing a wonderful feeling of completion.

I wouldn't have traded my early morning for anything. I will remember that experience for a long time and, like everything important to me, it wouldn't have been as enjoyable if I had done it alone. I want to thank Angela and Linda for coming with me and Larry, of course, for driving, parking and taking all the photos.

I hope they will continue with tradition next year.

Surya Namaskar A and B

2007-09-20T11:00:00.000-05:00

Sun Salutation A

Sun Salutation B

These are nice executions of both Sun Salutation variations. I found them on YouTube. Her downward dog is a bit long in "A" but otherwise I think she does a nice, effortless job. Notice how she allows her chest to come to the ground during the "yoga pushup" or chaturanga dandasana.

We'll go through a few ways to alter the flow during our practice on Sunday morning. Come at 7:00am to Weber Center, Room 222 upstairs. (The building opens at 7:00).

Twist and Shout

2007-09-17T14:29:00.000-05:00

I think we'll take a look at twisting this week. I find twisting strangely relaxing while others find it invigorating. Like so much in yoga, twists are not always what they appear to be. They truly evolve from the inside out. If you are just turning your head, you're not twisting.

Here's a few to consider:
bharadvajasanajathara parivartanasanamaricyasana

See you in a few days!

Sharpening the Saw

2007-09-11T08:11:00.000-05:00

Are you?

Pop Quiz

2007-09-09T18:26:00.000-05:00

Pixie wants to stretch her hamstring muscles. She's trying a few different ways. Which is more effective?

If you guessed #2 you win!! Notice in pose #1, Pixie has touched her toes. A common belief is that touching your toes equals flexibility and, often, also means you are stretching your hamstring. Yes, she has bowed more forward over her legs, but at what cost? The bent knee will never facilitate a hamstring stretch. I just don't see how it could. Plus, she has rounded her back and lost all length in her spine. She may be finding it difficult to breathe and may even be wincing as she forces her arms out over the legs to touch the toes. Her chest is falling and she is leading with her chin. One thing she IS doing to facilitate a stretch across the back of her leg is flexing her feet.

Notice in pose #2, however, Pixie has not come very far forward so she may feel as if she is not stretching correctly. However, her knees are straight and her pelvis is tipping a bit forward. These two key elements are assisting in a healthy and effective hamstring stretch for her. She will probably feel an intense stretch in her hamstrings now, maybe moreso than ever before because now she is doing it correctly. She is also keeping her chest lifted and she is not driving the pose by reaching her chin or hands forward.

Imagine flexing your bicep like Popeye to show how strong you are. Imagine keeping your arm in that flexed position and trying to now stretch that same bicep. It's not only impossible, it is ridiculous to even try. The two are mutually exclusive.

If your knee is bent, you are flexing your hamstring muscles. You can not stretch a flexed muscle. Again, I just don't see how it could even be possible.

If I could teach everyone ONE thing it would be the correct way to stretch the hamstring muscle. It is a source of great frustration for many people Yet this yoga technique of stretching requires a certain mindset not often encouraged anywhere else in exercise programs; honesty, patience and compassion. You need to allow a great deal of time, months or years even, to change a body. If you really want to change, you take that time. If you just want to touch your toes then reach away but don't be surprised when the next problem is your aching lower back.

Who Serves Who?

2007-09-09T14:29:00.000-05:00

Did you know that, at it's very core, yoga is designed to serve YOU? That yoga will meet you where you are emotionally, mentally, physically and spiritually and adjust itself according to your own individual needs?

In a public yoga class, instructors often teach as if the entire class is filled with the same person. Each student is left to their own devices to figure out how to adjust themselves if they CAN'T perform an asana just as the instructor describes. Sometimes that happens because of the sheer size of a class and sometimes that happens because the teacher doesn't know how to vary the poses to fit all body and mind types.

Ideally and traditionally, yoga was taught directly from teacher to student, one on one. Today, most yoga studios, health clubs and park districts couldn't support that type of instruction. So it is up to the teacher and student to communicate clearly. The teacher needs to state clearly what the intention of a class, pose or breathing practice is all about. It is up to the student to hear that intention and connect with themselves enough to know if they are coming closer to the intention or further away.

It can be difficult in a public yoga class when you feel as if you can't "perform" as well as another. I see over and over again that once a student stops looking around and focuses only on their experience, then the benefits of yoga can begin to plant themselves and grow. Constantly comparing and judging is tempting but, in the end, bears only the fruit of disappointment.

A note about Pixie. I will be posting some poses for this coming week, but I'm pretty sure they will duplicate previous posts so it will take me a bit to check back to older posts and maybe come up with something new.

Yoga Principles

2007-08-31T17:10:00.000-05:00

It is traditionally believed that approximately 2,000 years ago, a sage named Patanjali wrote down for the first time what yogis had been teaching for at least 3,000 years before him. This text is called The Yoga Sutras. The word "sutra" is derived from the same root as "suture", meaning thread. The Yoga Sutras are 195 bits of wisdom, or verses, presented in 4 separate books. The Yoga Sutras are a quick but rich read, full of depth of thought and instruction on how to achieve self-realization.

For my purposes now, I want to share what is commonly referred to as the 8 limbs of yoga. Patanjali outlined a systematic approach to mental, physical and spiritual health. The first four limbs are often seen as a guide toward moral behavior in our physical world. They are as follows:

1. Yama refers to the five abstentions or restraints:
non-violence
non-lying
non-greed
self-control (often considered as abstainence)
non-attachment

2. Niyama refers to the five observances, or behaviors without restraint:
cleanliness
contentment
power of conviction
self-study
surrender to (or worship) a higher power

3. Asana: comfortable, steady posture
4. Pranayama: control of breath

The last four deal mainly with the pathway to enlightenment:

5. Pratyahara: withdrawal
6. Dharana: concentration
7. Dhyana: meditation
8. Samadhi: oneness with the object of meditation, the Supreme Spirit.

I want to focus on the first limb, yama (sounds like llama). Each yama should be applied to our thoughts, words and deeds. Taking just one yama, non-greed, for example, take a moment to consider what that might mean for you. Do you keep more than what you need in your house, car or office? Do you take up more conversation time that is rightly yours? Are you greedy with the space in a grocery aisle or a car lane? Are you greedy with amount of technology you feel you need? Are you greedy with food? sleep? leisure time?

Start to notice those areas in your life when you take more than you need, or you take more than is your fair share. Do you have a mind crowded with thoughts that you don't really need but just can't let go of?

I know it's not spring but the occassionaly spring cleaning in our homes, cars, workspaces, minds, emotional and spiritual landscapes is a good thing. You may be holding onto something that no longer serves you but could set someone else free if you release it to the universe.

Take a look at the other yamas and apply the same thought process. What about stealing? Do you take other people's ideas as your own? Do you steal a yoga pose you haven't worked for?

Food for thought as we enter a holiday weekend. Don't be greedy with those burgers!!! Make sure to take just what you need and share the rest.

Back in Session!

2007-08-27T15:54:00.000-05:00

We are starting classes again this week. I am feeling the need to get back to some basics...simple stretching and strengthening. I hope to see a mix of familiar and new faces in class this week.

Here are some easy poses to whet your appetite:

Mountain Pose

Side Stretch

Upward Hand Pose

Get ready to enjoy an hour and a half of just time for yourself. Remember how good you feel after class????

See you in a few days.

Asana Healing

2007-08-20T16:59:00.000-05:00

At our last class of the session, we practiced restorative yoga. The theory behind restorative yoga is to place the body in various poses, holding the body there with the use of props instead of muscles.

Restorative poses, because of their nature, can be held for long periods of time. As I mentioned in class, it is commonly believed that it takes the body at least 20 minutes to relax. After that relaxation has been achieved, healing can begin. Do you believe you are worth the time?

At some point we all find ourselves recovering from an injury, surgery or illness. Yoga does not abandon the infirmed student. In fact, because it is not an exercise program, per se, yoga welcomes all bodies, regardless of abilities or condition. It is our job as a yoga student, however, to be honest about our condition and practice yoga within our abilities for that day. If you can only sit straight and practice breath awareness for 5 minutes, then do that. If you can sit straight and twist, then do that. If you can practice a headstand today, then do that. The range of acceptable yoga bodies is as vast as the human population. The only thing really required for practice yoga is a brain, a spine, a heart and the inclination.

My number one recommended restorative pose is legs-up-the-wall, in whatever variation suits you. Maybe you have support under your lower back, elevating the pelvis, maybe not. Maybe you have your arms bent, resting like a goalpost on the floor or maybe your hands rest on your belly. Don't be afraid of adjusting the pose to your needs for the day. Then try to stay there for 30 minutes. Turn on some music you like, or listen quietly to your own breath. Bend your knees to your chest now and again if needed.

My second recommended pose is supported child's pose. Allow the support underneath you to be substantial and firm. Rest completely into the support and allow yourself to feel cradled and soft. Take some time to feel the beauty of your breath and the gentle, undulating movement of your body as it rests into the breath.

I just want to assure you that taking familiar poses and adjusting them to your current needs is completely allowed and encouraged. Make it your own so yoga stays with you throughout your lifetime.

When you find yourself at a place which is less-than your normal self, don't abandon yoga. It may be just then that yoga can help you the most.

Pixie.....the webyogi

2007-08-16T15:57:00.001-05:00

Our Pixie has been a busy girl.

(Is a webyogi a "wogi"? But since she's a girl, maybe she's a "wogini" practicing woga.)

The Week of August 13th

2007-08-13T07:19:00.000-05:00

Here's a cool website for checking out animated yoga postures:

www.hathayogalesson.com/index.htm

We have a week off after this week's class so you can stay motivated by keeping in touch with yoga through fun and easy websites, books, videos, other classmates and, of course, me.

We will be having a restorative class this week. Come with blankets, eye pillows and maybe an extra sweater for staying warm during relaxation. Here's a few we may try:

Legs Up The Wall

Supported Child's Pose

Supported Fish Pose

Supported Reclining Twist

It's important to remember the intention of your practice before you start. This week, our intention will be to slow down and allow the body to be supported by the floor, wall and props instead of supported by the work of our muscles. Restorative yoga intends to put the body in familiar asanas without the help of muscles. Fixing the props so they are supportive and correct for you is part of practicing in the manner. The careful attention to detail and the patient manipulation of the props takes a different kind of awareness than the sustained effort of holding a balancing pose or the strength and cardio requirements of flying through Sun Salutation.

There IS a time and place for everything. We have worked very hard this session and this week is our time for release.

Yoga vs. Athletics

2007-08-08T17:38:00.000-05:00

I was a spectator at an athletic event this weekend, which got me thinking about the difference between yoga and athletics. As I sat amongst the crowd of athletes, I sure didn't feel like one of them. But why?

I may be able to stand on my head in the middle of a room, but does that make me an athlete? I don't think so. Are the two mutually exclusive? I don't think so. But using the body as a competitive tool is different than respecting the body's role and just part of the whole of who we are.

An athlete will train their bodies to perform a specific task at a specific point in time. They train to compete. They train to get stronger or faster, to jump higher to tackle harder. The body is seen as a tool to achieve that particular task. Pain is usually masked or ignored completely. The breath is usually only noticed when the athlete is out of breath.

The body can not be ignored because we all have one and it is important to us. It's health and correct functioning is critical for us to do all the things we love to do. Yogis use their body to bring balance and awareness into every moment of their day. The breath is used as a way to be in the moment and manipulate the level of energy. A pain is to be felt, understood and healed. A limitation is to be recognized and respected. We are not competing or striving for anything other than self-discovery and, in some, enlightenment.

Another difference is that anyone, no matter their age or fitness level, can practice yoga. Yoga practices range from the familiar asana practice (body postures) to the yoga of service or the yoga of devotion. But once an athlete's body fails, they can no longer be that particular athlete anymore. It is often in that phase of life an athlete will discover the beauty of yoga.

So, this week's practice in class is pretty mellow. We began on the floor doing some familiar reclining stretches. Practiced some lunges and downward dogs and went through how to practice Sun Salutation using a chair. We finished with our legs over a chair and contemplated the beauty of the breath.

(Here's a little blast of winter to help keep you cool).

Trikonasana - Triangle Pose

2007-08-01T06:09:00.001-05:00

Triangle pose challenges the legs, chest, arms and neck. It challenges the spine, abdomen and lower back. It is a complicated pose that is often executed incorrectly, thus potentially causing unnecessary compression in the lower back and chest and, at it's worst, causing injury.

There are many poses that are good for preparing the body for triangle pose. Some for the legs would include:

Horse Pose

Bound Angle Pose

Downward Facing Dog(Also good for opening the chest).

To prepare for opening the chest, some good preparatory poses include:

Supported Fish Pose

Intense Front Body Stretch

Reclining Twist with Arm Extended

When you are ready to try Triangle pose, be sure to lengthen the spine laterally. Try not to squish the lower waist and ribcage... lengthen it out parallel to the floor. Keep the head in line with the spine, either looking ahead or up towards the thumb of the extended hand.

Triangle Pose.... it does a body good.

This week we also practiced breath awareness. Take 5 minutes during the week (at least) to sit quietly with your breath. Soften the body, including the abdomen, and observe your breath without judgement. Allow the spiritual beauty of the breath fill your awareness... feel the ebb and flow, the give and take, the rise and fall of the breath. Allow yourself to feel animated by the mystery of the breath. Enjoy your breath and let it carry you effortlessly through the day.

The Amazing Machine

2007-07-23T18:01:00.000-05:00

Like an artist or musician, yoga practitioners benefit from learning about the workings of their instruments. In our case, that includes our mind, emotions, spirit and body. Today, we'll think about the instrument of our body because I found this totally awesome website:

www.bandhayoga.com

Here's one image of Tree Pose

If you are interested at all in yoga anatomy, this site is completely cool. Make sure to click everywhere in the menu at the top to find interesting animations of poses, breathwork and illustrations for specific muscles. I haven't surfed the whole site but I will and I am also amassing a number of yoga anatomy books to purchase on Amazon.com, theirs being one.

While Pixie is an awesome model, she lacks in any muscle or skeletal detail. Some of you know Lucy, our helpful skeleton. I think she may make an appearance this week in class so we can take at look at what's under the skin.

Simplicity

2007-07-17T07:48:00.001-05:00

What's left when you remove the fancy wrapper? How simple can you make things before you are left feeling exposed and vulnerable? What would happen if you just were you, without the primping, prepping, propping and posing? Would you still be beautiful? Confident? Loving? Worthy?

Pick a day to drop the props you use to get through the day. Take a chance and try to simplify. Try wearing less make-up or softer clothes. Walk to the store. Sit across from your partner and have a conversation with no t.v. or radio in the background. Sit on a public bench for 5 minutes and just let the beautiful world go by without doing anything about it.

How many extra requirements do you place on people, places, situations and yourself in order to get to a comfort level. Try reducing your requirements and simplify your definition of comfort.

UPDATE: So what does all of that mean for our yoga practice this week. Make yoga part of your everyday routine. When you are watching T.V., sit on the floor with back against the couch and your legs in front of you. When you are waiting in line at Jewel, stand in mountain pose; inhale up the front of your body and exhale as you relax your back. When you are driving, turn off the radio and open your window. Feel connected to the world you are actually in for that moment. As you wait for the water to boil or the pizza to be delivered, raise your hands up and stretch. Point and flex your feet at some point. Turn slowly to look over one shoulder, then the other. When you bend down to reach something on the floor, keep your legs straight for as long as you can, then squat if you need to.

Keep it simple, but keep it up.

Respecting the Moment

2007-07-11T11:05:00.000-05:00

This week is backbends. Then mother nature turned up the heat and aggressive backbends on Tuesday didn't seem like such a good idea. So, we practiced supported backbends and a few soft forward bends. Wednesday night's cooler weather allowed for a more aggressive approach to backbends.

I have put pictures of Pixie doing some mild, moderate and advanced backbends. All backbends have the same basic instructions. Tuck the tailbone to lengthen the lumbar spine. Lengthen through the inner legs. Broaden across the collarbones, draw shoulderblades into back. Bring those instructions into any of these you may try.

Supported Fish Pose
Full Fish Pose
Bridge Pose
Upward Bow Pose

Backbends will bring you energy and enliven your spirit. They help relieve dullness in the mind and emotions. If you can't do any of these this week, just hold your hands behind your back and bring your shoulderblades together while reaching your hands up away from your back and up towards the ceiling.

Forward Bends

2007-07-03T15:29:00.000-05:00

Forward bends help quiet the nervous system, cool the body and stretch the whole back side of our bodies. One of the obvious benefits in our modern bodies is the stretch to the hamstring muscles.

Here are some forward bends to consider:

Reclining Hand to Toe Pose
For raised leg: Press top of the thigh away from you, draw shin towards you. Tighten the knees. Keep the pelvis level. Reach more through the big toe, draw the outer edge of the foot towards you.

Cat Stretch
Tuck the tailbone, round the back towards the ceiling, draw the chin down. Minimize the movement if there are disc problems anywhere along the spine.

Downward Facing Dog
Press into base of thumb and index finger. Turn the biceps towards the ceiling. Tighten the knees. Push the thighs back. Lengthen the torso.

Standing Wide-Legged Forward Bend
Tighten the knees. Push the thighs back, draw the shins forward. Keep the spine lengthening. If possible, bring the fingertips in line with tips of the toes.

Lateral Extension Pose
Place feet as if in Warrior I. Clasp hands behind back or hold elbows or place hands in reverse prayer position. Keep the spine extending as you fold from the hips over the forward leg. Tighten the knees all around. Keep the pelvis level and square. That's the hard part.

Great Seal Pose
Extend out through the big toe of the extended leg. Reach for and hold the toes. Tuck the chin for a chin lock. Draw the belly in towards the spine.

Of course, the Queen of all poses is the shoulderstand which, in terms of its effect on the body, is considered to be in the family of forward bends. Here's Pixie doing her best to tuck her tailbone, move the back ribs into the body, stretch up through the inner legs and reach towards the ceiling to relieve pressure on the neck.

Feel free to e-mail me with questions.

Programming Note

2007-06-28T20:08:00.000-05:00

We practiced Ardha Baddha Padma Paschimottanasana a few weeks ago. Like a dedicated yogi, one of my students tried to remember it at home and couldn't so the two posts below are for her. So, remember, if you need some information just let me know. You too may get your own personalized post!!

Click on "View My Complete Profile" to get to my e-mail address or just look to the right, under "Yoga Classes I Teach" if you need to contact me.

P.S. I hope you like the bonus Botanic Garden photo.

Dandasana

2007-06-28T20:05:00.001-05:00

Sit on front edges of sitting bones, legs straight ahead of you, ankles apart some. Press palms down into floor to lift the spine and open the chest. Feet and knees pointing straight up to ceiling, tighten knees and press thighs down into floor. Extend through the inner heels and draw up through the outer edges of the feet.

Ardha Baddha Padma Paschimottanasana - By Popular Demand

2007-06-28T19:55:00.001-05:00

Half Bound Lotus Posterior Intense Extension Pose

Begin in dandasana
Hook L ankle over upper R thigh.
Inhale - lift L arm overhead.
Exhale - bring L arm behind back and reach around your back to catch L foot.
Inhale and lengthen inner body.
Exhale - fold forward over the extended leg, catching the toes if you can.
Pull gently on the toes to stretch the torso even more forward.
Rest the forehead on the shin if you can.

Inhale up, let go of the foot and undo the legs. Roll them around a little to relax them.
Repeat on the other side.

It is hard to tell what Pixie's limbs are doing from my photo of her so check the instructions again to be sure you are practicing it correctly. And if you ask me, I'll even pronounce it for you!! WooHoo!

Standing Poses

2007-06-26T17:35:00.000-05:00

Standing poses help increase strength and circulation in the legs. They help realign the joints to provide for healthier movement. Some of the poses will help stretch the hamstring muscles; some will stretch the quads. Some can stretch the outer hip, some the inner groin. Some can help with balance.

These are the three Warrior poses, in order. Each pose offers something different. Warrior I helps internally rotate the back leg. Warrior II helps externally rotate the forward leg and Warrior III will help with strength and balance.

Tree pose is another good one.

If you have a long day ahead of you and need some extra energy, try a few standing poses. They are very invigorating and help build confidence and focus.

Let's Revisit Sun Salutation

2007-06-19T21:09:00.000-05:00

As a refresher to what we practiced in class today, here's my Sun Salutation variation, again:

Just remember that Sun Salutation is great for flexing and extending the spine. So even if you can't remember all the moves, just open the front of the body by stretching your arms up and back some, then closing down the front of the body. You could just go back and forth like that to limber up before moving in to the more lunge-y shapes of Sun Salutation.

Remember that learning this stuff is something like learning a new language. It can be confusing and frustrating but, unlike a language, yoga is intended to keep the body healthy. So just do what you can. Do what you understand. Do what you remember. Do what feels good. Do what challenges you. Do something today to stretch and move the body. It might be different than what you did yesterday or what you'll do tomorrow. That's o.k. Don't stress about precisely recreating what we did in class. Just let your body and your memory guide you and be happy with that today.

Consider Sun Salutation. Try it. You might find some unexpected benefits.

(P.S. If you click on the "sun saluation" label below, it will bring up my previous outline of the poses in sun salutation).

This Week's Homework

2007-06-15T08:09:00.000-05:00

OPEN THE CHEST!!! And here are some ideas for doing just that:

Do some more while you're facing the floor:

Remember in class this week??? Laying back over support under the spine? Try that for a good 10 - 15 minutes, remembering to support your head and bend your legs if the lower back aches.

The Guru

2007-06-09T19:41:00.000-05:00

Once upon a yogi time, each student had her own guru. A teacher specifically for her. A teacher designed to meet her needs. A mentor, guide and inspiration. Gurus also could be a great source of irritation, frustration, confusion and ultimate despair.

The role of the guru is often misunderstood and dismissed as a crusty notion with no place in our modern day society.

A guru's role is to lead the student to enlightenment. Therefore, the guru will often push the student into places, thoughts and emotions they would otherwise avoid but which may be necessary for growth. The intimate connection between student and guru would allow the guru to cultivate a unique insight into the student; one which would allow the guru to understand the student in a way she may not even understand herself.

It would also be the job of the guru to keep the student on a healthy path. As often happens, especially with the study of yoga, students tend to overdo, with their physical, meditative or spiritual practice. A guru's job is to keep the student grounded and realistic, while always helping them strive for their higher good.

Consider the guru. Do you have one and not realize it. Maybe you ARE one and don't realize it. Either way, the concept is worth considering.

Trikonasana - Triangle Pose

2007-06-06T17:57:00.001-05:00

A difficult pose to execute well. Triangle pose addresses strengthening the legs, stretching the legs, lengthening the spine and opening the chest. Sounds like downward dog a little in that way. But, because it is asymetrial, it holds it's own unique difficulties.

1. Step or jump the feet 2-3 feet apart.
2. Rotate the right leg 90 degrees out, the left toes turn in 45 degrees or so.
3. Contract both knees, rolling the right thigh out.
4. With arms extended parallel, begin to reach right, extending the right ribcage along the ground.
5. Allow the right hand to come to rest on top of the right leg, or to a block, or to the floor.
6. Raise the left arm up, palm forward.
7. Contract abdomen, press into left foot to come out.

The chest should be able to face forward. If it can't, you have reached too far. Bring the right hand higher on the leg. Notice how Pixie can easily look up to her hand, without bringing her head out of alignment with the rest of her spine. And doesn't she look happy?

Parsvakonasana - Side Angle Pose

2007-06-03T09:53:00.000-05:00

After Warrior II, you can keep your feet where there are and use the bent front thigh as a ledge for the forearm to lean into side angle pose.

1. From Warrior II stance, right leg forward, bend the right arm, turn the palm up and lean to the right to rest the right forearm on the right thigh.
2. Keep some length in the right ribcage and waist. Resist the tendency to collapse there.
3. Raise the left arm up, palm facing forward. Stay for a few breaths here.
4. Rotate the palm towards the right toes and draw the left arm along side the left ear. Keep the left shoulder away from the ear.

Breathe in the pose and feel the stretch all up and down the left side if your body from outer left heel to left fingertips.

To come out, strengthen the back leg and contract the abdomen, inhale back to Warrior II. Then release from there, coming out of the pose with care.

Note: Pixie is still a beginner and notices that if she brings her arm alongside her ear, she collapses in the bottom side ribs and shrugs her shoulder. Like a good student, she stays in the pose with her arm straight up, enjoying the stretch her body feels there. But, because she was more worried about how her butt looked in the pose, she mis-heard the instructions and laid her upper arm on her thigh instead of her forearm. Do you think she'll figure that out eventually????

Like most standing poses, side angle pose strengthens the legs, assists in correcting misalignments and increases concentration and stamina.

Virabhadrasana II - Warrior II

2007-06-02T06:19:00.000-05:00

Now that we've stretched our inner thigh with bound angle pose, let's strengthen it with Warrior II.

1. Stand with feet 3 feet apart. Turn right leg and foot out 90 degrees, left leg and foot should turn in to point towards the right foot.
2. Raise up your arms, lengthening the side waist, shoulders relaxed down.
3. As the arms draw down parallel to the floor, bend the right leg, bringing the knee over the ankle.
4. Try to make the right leg all right angles, at the ankle, knee and hip, so the thigh becomes parallel to the floor and the shin in perpendicular.
5. Press firmly into the inner edge of the right foot while moving the knee to the right some, ensuring it is directly over the ankle.
6. Tighten the left knee, pressing firmily into the outer edge of the left foot, lifting the arch.
7. Keep shoulders down, extend out through the fingers and gaze over the right hand.
8. Rewind to come out of pose. Repeat on the other side.

The work needed on the front leg is a nice complement to the stretching felt in bound angle pose. Try to feel as if the inner thigh of the front leg is lengthening from the groin to the inner knee, while keeping correct alignment. If you don't feel the inner thigh strengthening, lengthen the stance and try to bend deeper.

The Warrior poses offer a host of benefits for the hips, knees, ankles and thighs. Try some. You'll feel better.

Baddha Konasana - Bound Angle Pose

2007-06-01T18:26:00.000-05:00

At some point before the next yoga class, you may find yourself watching some T.V. Try sitting in bound angle pose for 10-15 minutes while you do.

Sit on the floor, maybe with a folded blanket under you for support. If you can, you could even sit with your back to a wall. Bend your legs, slide the heels as close into you as you can. Let the knees open and the soles of the feet touch each other symmetrically.

If your inner thighs feel over-stretched, place some support under each knee. One side might need higher support than the other. That's o.k.

If your back IS against a wall, place a rolled towel right between your lumbar spine (low back) and the wall for support. It should feel good once you get it in the right spot.

To come out, use your hands to guide your knees back together and slowly straighten your legs. Feel the awesomeness of the work you did.

Some.....WHERE...........

2007-05-31T19:52:00.001-05:00

Look again. There's more than one. (You can click on the picture itself to make it bigger.)

Special Guest Photographer

2007-05-31T19:49:00.000-05:00

My daughter Sarah took this beauty in our backyard.

Let's Recap, Shall We??

2007-05-31T11:41:00.000-05:00

4 sections of the leg to stretch:

Inner
Outer
Front
Back

6 Movements of the spine to maintain:

Flex (forward)
Extend (backward)
Twist - Right
Twist - Left
Lateral - Right
Laterial - Left

Of course, these areas need to be stretched AND strengthened. So, try something that we did in class this week. Maybe try a reclining twist to one side, then the other, like we normally do. Then, try the first side again, holding it for 3-5 minutes. Repeat on other side. Notice how different the experience is.

Can you spot the guy?

2007-05-30T14:32:00.000-05:00

This hotel worker hopped into the pool, fully clothed AND with his name tag on, to clean the tiles. You can see the white short sleeve of his uniform shirt. He would come up now and again for air.

Now THAT'S dedication.

A DAY AT THE BEACH

2007-05-24T12:03:00.000-05:00

Cancun style.

Natural Attraction

2007-05-19T15:21:00.001-05:00

It's a little fuzzy, but you get the idea

Paul Grilley Workshop

2007-05-17T09:10:00.000-05:00

I attended a Paul Grilley workshop over the past 3 days, learning mainly about Yin Yoga. However, Paul Grilley also has a unique take on the correct practice of asana, or yoga postures from an anatomical perspective. After years of research on his own, as well as exhaustive studies in anatomy, kinesiology, Chinese medicine and various forms of "power" yoga, he discovered that there are no two skeletons alike. There are no two thigh bones, spines, pelvises, shoulder blades or any other bone that is the same from person to person or even within the same body. These differences from body to body, and from side to side within the same body, make it very difficult to have a detailed system of asana rules that are appropriate for everyone.

To illustrate this point, check out his website

www.paulgrilley.com

and go to his "resources" page and click on the bones slideshow. If anatomy grosses you out, then just take my word for it. The variations between the major bones from person to person are irrefutable.

What does this mean for us? Well, it means that there are some poses you may never be able to do comfortably or even safely. It means that there may be some poses which you will never be able to express as fully as the model in a yoga magazine.

How can we tell if our bones are in the way? Try this simple example. Straighten your arm in front of you, palm up. Now straighten your elbow more....go on, more.....straighten.... straighten MORE!!! Now, if you are only feeling a pull on your bicep muscle, you can potentially increase the length of that muscle and straighten the arm more over time. If it feels like your bicep is not pulling, but the elbow bones facing the floor are in the way, then that's compression and you'll never straighten your arm more than that.

That same principle applies to any joint. Are you experiencing tension in the direction you are moving away from? or compression in the direction you are moving towards? If it's compression, then that's it. You have reached your personal maximum. It is now your job to maintain that maximum and love it. If it's tension, you can use the yoga postures and principles to gradually lengthen the muscle and achieve your maximum extension... extension until compression.

That's a lot of information and ideas to integrate. I'll leave it at that for now and maybe add some photos later. I'll also add information about Yin Yoga principles and practices.

Peace and Health

Sun Salutation - Surya Namaskar

2007-05-15T19:32:00.000-05:00

This is one variation of Sun Salutation. Except for 1 and 12, you are looking at Pixie from the side.

1. Mountain Pose - with or without hands in prayer position.
2. Upward Hand Pose
3. Forward Bend
4. Lunge, L leg back
5. Downward Dog
6. Plank
7. Upward Dog
8. Downward Dog
9. Lunge, L leg forward
10. Forward Bend
11. Upward Hand Pose
12. Mountain Pose

Repeat on the other side.

I will continue to update the site with instruction for each pose. Please remember that this is a general outline of Sun Salutation. Any modifications you need to make are fine... such as bending the knees in forward bend, or coming to bent knees while moving from downward dog to lunge (8 to 9).

Sun Salutation offers most of the movements needed for a healthy body. Add a side stretch (left and right) and a twist (left and right) and you'll have a complete practice.

For Any "Lurkers"

2007-05-15T10:29:00.000-05:00

Remember.... there are no yoga classes this week. So use your time to try some yoga at home. Fill up that hour and a half with some time for yourself. Move, stretch, balance, breathe, meditate.

I'm attending a workshop this week and will be updating my page with information from that workshop on Thursday or Friday.

Peace.

Kit

Red Flower

2007-05-12T16:49:00.000-05:00

Just because it's pretty.

Tadasana - Mountain Pose

2007-05-12T16:24:00.000-05:00

Consider tadasana to be the foundational pose for all standing poses.

Instructions:

Stand with feet parallel to each other, big toes touching and an inch or two between the heels. Balance weight between left and right fron tto back, side to side. Draw up knee caps. Level the pelvis. Lift sternum. Draw shoulders back and down. Balance head on the neck. Look straight ahead.

Actions:

Maintain firm legs and tight knees. Lift the toes and flair them out before resting them again, but do not carry any weight on the toes. Keep the tailbone descending, sternum lifting and shoulders away from ears. To energize the pose even more, reach the fingertips towards the floor, palms facing towards legs, while drawing the armbone into the shoulder socket.

Benefits:

The consistent practice of tadasana helps bring the body back into balance. It helps undo the negative effects of years of bad posture and poor foot placement during standing and walking. It re-educates the muscles to maintain a healthy upright posture. Aligning the head over neck, shoudlers over hips over feet will begin to reduce the negative effects of gravity on a slouched body. Practice tadasana anytime you wait in a line or for a bus or at the microwave. Organize your bones in this neutral manner and the muscles will begin to tone themselves naturally.

Virabhadrasana I - Warrior 1

2007-05-11T14:24:00.000-05:00

Instructions:

Step the feet apart 3 feet. Turn left leg and foot in, right leg and foot out 90 degrees. Align feet so front heel aligns with outer back heel. Inhale arms up. Exhale as you bend the right (front) leg to a 90 degree angle. Hold for 2-5 breaths. To release, straighten front leg, bring arms down, center feet and step legs together to rest. Repeat on other side.

Actions:

Continue to internally rotate the back leg. Maintain firm contact with outer back heel and floor as you left the kneecap. Keep front knee directly over the front ankle and in the same plane as the ankle and hip. The front knee tends to drop inward. Resist that by pressing into the big-toe ball mount as you lengthen from front inner thigh to front inner knee. Keep pubic bone lifting and tailbone descending. Maintain lift in the chest while keeping the shoulders drawn down from the head.

Benefits:

As with all standing poses, Warrior 1 assists in strengthening the legs and increasing circulation throughout the legs. With correct alignment, it helps maintain healthy hips, knees and ankles. It also helps strengthen the arms and lengthen the torso and waist. Energetically, it helps build stamina and confidence.

PATTERNS

2007-05-10T06:31:00.000-05:00

Do we even notice the patterns we create? The pattern of our behavior... the pattern of our thinking. Are they beautiful to us? Do we create patterns of creativity? joy? happiness? compassion? Or do we create patterns that keep those qualities locked-up?

Look around. You may be surprised at the patterns you have designed for yourself. If you don't like them, change the design.

Adho Mukha Svanasana - Downward Facing Dog

2007-05-08T15:15:00.000-05:00

Instructions:

Begin on hands and knees; wrists under shoulders, knees under hips. Spread the fingers, having all fingers pointing forward, middle fingers parallel. Move knees back a few inches. Tuck the toes. Lift knees, move shoulders back as head comes between the upper arms as the legs straighten.

Actions:

Press hands firmly into mat. Move front thighs towards back thighs. Heels should be wider than the toes. Move shoulders away from ears. Tighten knees and elbows.

Benefits:

Downward facing dog strengthens the upper body and arms, opens the hamstrings, lengthens the spine, opens the chest, increases circulation to the brain and face. As the body is partially inverted, blood flows against it's natural pathways, rejuvenating and reviving the internal organs including lungs and heart.

Comments:

Don't worry about getting the heels to the floor. Keep the abdomen moving towards the spine to avoid swaying the back.

Man's Impact on the Earth

2007-05-04T19:26:00.000-05:00

Could it be?

2007-05-03T11:54:00.000-05:00

Yes. I think that spring is here!!!

I took this photo today at The Chicago Botanic Gardens. It's still chilly but the tulips don't lie.

Regular Days

2007-05-02T08:56:00.000-05:00

There is grace in the ordinary. Grace throughout our regular days. Can you see, hear, feel, taste and smell it? It's around us at all times. Grace is in the air we breathe. It is free and non-judgemental. Like oxygen, it is non-disciminatory and endlessly available.

Grace permeates our being and is our birthright.

If we are receptive and curious, grace will most certainly fall on us like rain.

Grand and Graceful

2007-04-30T07:15:00.000-05:00

"Does this fog make me look fat?"

All the World's a Stage

2007-04-29T14:31:00.000-05:00

The world may be a stage on which we play out our lives and navigate sticky moments. But, sometimes, it feels like you're the only one on the stage and everyone's eyes are on you. Have you ever felt your heart beating inside your fingertips?

My teacher, Walter, and I showed a rather large crowd what a Fiddle 1 soloist can do. (I'm not saying is was good or bad, it just was). Mom, Dad, Larry, Sarah and Eric were all there, as well as other music students, teachers and onlookers. Of the four Fiddle 1 students, I guess I was the only one who could come.

My moment in the spotlight was short and shaky. My yoga breathing helped me NOT AT ALL as I tried to steady my hands and play a little fiddle. It was scary, fun, weird and the sympathetic audience gave me an enthusiastic round of applause.

Fiddle 2 is next on the agenda. Hopefully, next time, I won't be the only one onstage. But, if I am, maybe my heart will stay in my chest.

Does it Scare You?

2007-04-28T20:04:00.000-05:00

Intrigue you? Elude you? Does it confuse or confound you? Do you avoid it at all costs and get nervous just thinking about it? Do you keep yourself busy so you don't have to think about your lack of it?

Maybe you are the opposite.

Do you seek it out at all costs? Can you never get enough? Once you get some do you just need more? Are you annoyed by interruptions when you are in the middle of it? Do you wish you could have it all the time?

Sure, it something that starts with an "s" and isn't usually discussed in mixed company.

I am, of course, talking about solitude. But, I'm sure you guessed that.

But if you didn't, and now you know, think again about how you answered the questions. Think about how you would want the people you love to answer the questions. Mostly, I believe, people don't get enough and may even avoid it at all costs. An unhealthy end of the spectrum to be on, for sure. Some, however, tend toward the opposite end and may find it difficult to emerge from solitude.

Regardless of where you land on the spectrum, maybe the question alone will get you thinking. Maybe it will prompt you to take a 5 minute walk by yourself during lunch tomorrow and just be in the world around you. Or, maybe it will prompt you to ask someone to join you for lunch when you might normally be alone.

So, you gotta ask yourself. Are you getting enough?

Saturday April 28th

2007-04-28T17:35:00.000-05:00

Welcome to my first blog posting. I haved created this blog with no expectations as to it's function, purpose or even appearance.

I hope to add images and descriptions of yoga asanas for my students, my thoughts about same and tiny insights as the good lord shares them with me.