Yoga and self-acceptance

One of my step-daughters turned 40 last week (yes, that DOES date me a bit). Her favorite present was the only piece of jewelry she's ever had from Tiffany's: a beautiful sliver snowflake necklace. It is lovely. When we all admired it, she said, "It's perfect for me. It's silver; it's pretty, and, it's . . . flakey." She laughed a bit in a self-deprecating way, but it hurt a bit to learn that, after 40 years of living, she didn't give herself enough credit to see the positive side of her personality. Okay, yes, she's a bit scatter-brained. But who isn't with two small children, a part-time job, three dogs, helping at two schools, and maintaining a solid marriage, a household, and many, many friendships?

What she interprets as "flakiness," I choose to see as a willingness to roll with the punches of life, to be spontaneous, to be open to change, and to live with a sense of excitement. She is among the more adaptable people in my life. There isn't much that can rattle her ability to make the best of an ever-changing schedule.

What qualities about yourself do you view as negatives? Be gentle with yourself. The discipline of yoga encourages us all to accept ourselves as we are, in this moment, at this place in time. Accept your limitations, forgive your failings, and breathe into your next asana, however you can. That's advice that we can use in our practice, and in our daily lives. As we practice together, we do more than poses, we learn the essential and intricate connections between our minds, our bodies, and our emotional well-being. And we come to accept that who and where we are is perfectly good. Release from judgement and self-criticism are great benefits of our practice.

After class today, someone shared that she hadn't been in class since late last spring as she was recovering from a back injury (and then a re-injury). She was glad to be back, and felt secure enough to know when to back out of a pose and sink into child's pose. She's got an essential part of yoga mastered--knowing herself and accepting that her limitations--today--are perfectly fine. And we're so glad that she came. Her presence was a great part of our learning today.

Namaste,
Nancy

Knowing yourself

At the risk of sounding like the literature teacher that I once was, the subject of this week's blog is the famous advice given my the oracle at Delphi, "Know thyself." Whether you are named Oedipus and lived back in antiquity, or are a resident of Southern California in the 21st century--knowing yourself remains essential.

We all bring unique and individual experiences into the Group X room. Some of us have been practicing yoga for years, even decades. Some of us have never attempted a single pose when we try yoga for the first time as a Group X offering. Chances are, we've been doing asanas for years, without even knowing that those position were yoga poses; many poses come to us naturally. Check out this little yogi doing his version of seated, cross-legged pose, Sukhasana.

And then, let's be realistic. There are some "givens" about each of our bodies that we have can't control. Some of us have body types that are limber and stretch easily. Some of us have tightly bunched muscles that resist being stretched. And then, there is the basic skeletal structure that might restrict us in some of our movements. For example, if the head of your femur (the part that attaches into your hip socket) is knobby, short of shaving those knobs away or dislocating your hips, you will never get your legs into a complete "split" with your perineum on the floor in an advanced pose such as Hanumanasana.

Unless you are contemplating a complete replacement of all your joints, ligaments, and muscle groups--the body that you live in is the body that you've got for your entire life. Honor that body; it's with you for your life's journey, every single minute. If your muscles are limber and lithe (and you know who you are), celebrate your body's ability to stretch and move into the fullest expression of a pose. But don't feel too smug--you have a bit of an unearned advantage. If your body resists when you are practicing, respect that "pull" on your muscles and back off a bit. Don't get impatient with yourself or compare your pose to others. Your muscles need more time to relax, to get warm, to release--and that's a good thing. Listen to what you know you are capable of doing. Know yourself.

There is an ongoing discussion within the yoga community whether or not some glossy publications should have covers of models doing poses that are advanced or next-to-impossible for most practitioners. Gymnasts, professional dancers, and contortionists doing yoga poses can make our discipline seem difficult and only for the most flexible of us. Some of the poses are downright silly. That's hardly a true picture of what yoga is about. Yoga is not the pose; yoga is not a picture. Never confuse the outward look of an asana or pose with "doing yoga." Yoga is self-awareness and centeredness; yoga is about knowing yourself and what your body needs. Bring self-assurance with you to your next class--you are the best judge of what your body can do and what it needs. Now, you're practicing yoga!

Namaste,
Nancy

The Perfect Holiday Gift -- a centered and refocused self!

Heading to class yesterday morning, I listened to Nigella Lawson on the radio (She's one fabulous and creative cook--that woman knows how to love her food!) as she discussed preparing holiday meals. Imagine my relief when she said that she opts for the simpler meals, in order to enjoy her friends and family. She asked this rather sensible question, "Why cook the roast duck with cherry brandy sauce if it means that you'll need to spend an hour or more weeping from the strain of making it all come out perfect?" Yes, why indeed. We hardly expect perfection from ourselves and others during any other time of year--not not back off our expectations for the holidays as well?

As I write this blog, I must tell you that there were HUNDREDS of hits when I search for the word string: "perfect holiday gift." That's a whole lot of expectations goin' on. We need lots of self-control and self-checking this time of year to not let marketing messages and consumerist frenzy take over our lives (and our bank accounts).

Take some cues from your yoga practice. What we do in class can help manage some of the stress that creeps into an admittedly frantic time of year.

First of all, remember to breathe. Pace yourself as you move through the day. Focus on one activity at a time and enjoy being "in the moment." Even if it's just washing dishes, direct your attention to the soap suds,  the sound of the water, the sheen of clean and sparkling glassware, the sparkle of silverware. Treasure the little moments.

Secondly, take time to nurture yourself. Schedule some "me time" whether it's time working out (those endorphins released will boost your mood) or enjoying a warm cup of herbal tea. You're worth it.

Finally, consider that a relaxed and well-centered you might be the best gift you can give to others. After all the wrapping paper is folded and the decorations are stowed for another year, what will you and those you love remember about this year's holidays? A "perfect" present given with tension in the air, or a relaxed and peaceful holiday season? It's next-to-impossible to create a holiday that is "camera ready" for a glossy magazine cover, but you have the power to make less-than-perfect moments memorable with your good humor, resilience, and positive attitude.

I recall one holiday when an enormous 15-foot tree fell over--ornaments, lights, and tinsel--as a particularly emphatic punctuation mark to our celebration dinner. We still laugh about the mess to this day--and tease each other about the rather ugly "guy wires" that we've used ever since.

The adage that we "practice" yoga and accept our limitations with good grace has almost universal significance, especially this time of year. Bring your practice out into the larger world this holiday season. Be good to yourself. Give the perfect holiday gift this year: a presence that is relaxed and appreciative of all that is good this season.

Namaste,

Nancy

Ta-dah! Standing tall in Tadasana

In Tadasana one stands firm and tall like a mountain. Tadasana can be practiced as a place to begin when doing standing poses, in between standing poses, or by itself in order to improve posture and groundedness. Standing poses are foundational to yoga, so clearly getting to a strong, well-aligned Tadasana is a large part of your practice. But the benefits of a well-aligned Tadasana aren't just for your yoga practice, once you've mastered what this asana "feels," just can use it to your advantage to lessen fatigue and build awareness of your posture.

When standing in Tadasana, your weight is mainly supported by your skeletal system, not by your muscles. You align your body so as minimize muscular strain. That's the external, or physical, benefit of Tadasana. This is a great asana to practice while you're doing errands that require standing, such as waiting in line. The second benefit is more subtle--an awareness of your body's placement in space. You gain inner focus. Viewed externally, Tadasana is "just standing"; from within the body, Tadasana requirements tiny and constant adjustments. 

Tadasana is a very inwardly active and focused posture.

When you're a beginning yoga practitioner, it's surprisingly complicated to master the art of rooting down through the feet while lengthening up through the spine, keeping your chest open without jutting your lower ribs out, and keeping the legs muscles strong and lifted without tensing the belly or jaw. But ultimately, Tadasana demands just one simple thing: that you stand in a way that supports the natural curves of a healthy spine.

In addition to maintaining your spines' natural curves, to function efficiently, your skeletal structure also needs to be aligned vertically. That means when you're standing, your ears should be over your shoulders, your shoulders over your hips, and your hips over your knees and ankles. When any body part falls out of that vertical line, the adjacent support muscles will feel the strain. For example, years of having a forward head will cause the muscles of the upper back and neck to become tired and achy from holding up the weight of the head against the pull of gravity.

So why is Tadasana so difficult? And why do we work so hard to master good posture in yoga—leaving class feeling taller and healthier—only to slump down in the car seat on the way home or revert to a swayback when we heft our overstuffed yoga bags onto our backs?To explore good alignment while standing, use a doorjamb-assessment. You can use this posture/asana check  several times a day—without putting on yoga clothes or getting out your mat—to learn "by feel" how to stay vertical and maintain the normal spinal curvature while standing.

Lengthen your spine up the doorjamb by reaching the crown of the head toward the ceiling while your shoulders melt down away from your ears. If you tend to have excessive lordosis, you may find it's much easier to reduce the lumbar curve by bending your knees. If that's the case, your hip flexors are probably tight and your abdominal muscles are weak. To work on strengthening the abdominals, stand at the doorjamb, bend the knees slightly, and draw your tailbone toward the floor and your back waist toward the doorjamb. Don't contract the abdominals so hard that you collapse in the chest or can't breathe—remember that the goal is to have a mild (not excessive or completely flat) curve in your lower back, combined with an open chest and a chin that's level to the ground. (If your chin and gaze tend to go up when you take your head to the doorjamb, kyphosis is probably still causing a forward head. It will take time to reduce the kyphosis; in the meantime, don't force your head to the doorjamb. Keep working to lift your breastbone, without overarching your lower back, and stay in the position in which you can keep your chin and gaze level.) Finally, step away from the doorjamb and train your body to remember the feeling. Focus your mind to remember the cues to good vertical posture. When this happens--ta-dah! you'll be standing in Tadasana. Your back, neck, and shoulder muscles won't have to work so hard and, in the long run, you'll have more energy throughout the day.

You are all in good hands while I am out of the country.

"Wow! We've got a sub!"

Remember when you were in school regularly and your "regular" teacher wasn't able to be in class? In elementary school, the substitute teacher was an object of fascination; in higher grades, the "sub" was a bit of a downer: the sub didn't know the routine, wasn't as familiar with the school, didn't know the names of everyone in the classroom, and maybe didn't even know the subject matter too well. Substitute teachers weren't always welcome.

At 24 Hour Fitness, we also have substitutes for Group X teachers who cannot be at their regularly scheduled classes. These subs are a big improvement over those from your school days. First of all, every substitute is certified in that specific class format. It's very likely (and in my class, a certainty) that the instructor who fills in for me will have years and years more experience teaching yoga than I do. Secondly, my three-week replacement is intimately familiar with the Glendora Sport facility; she teaches here twice a week. And, while her style of teaching is slightly different from mine, Lois has the same philosophy about yoga: the practice needs to be challenging, yet accessible, for all students to feel successful. Lois is gentle, patient, nonjudgmental, and extremely knowledgeable.

Just as you did when you were younger, you might do some things a bit differently in class. You'll have opportunities to try new combinations and new asanas. What will be interesting is that you when hear different "cues" for familiar asanas, you just might experience an "Ahah!" moment and feel the pose in an entirely new way. It's good to look at routines from a slightly new perspective; imagine that we are stretching ourselves a bit mentally as well as physically.

I will miss you all very, very much while I am out of the country. My mat will be with me as I travel on this long-planned adventure. Daily, as  I do my morning practice and as I wind down with evening practice, you all will be very present with me. My return to LAX is early on Monday morning, November 16th, and I will be back for class with you all that morning. While I'm not sure which asanas are recommended for jetlag, it will be my challenge to see if I can discover a few.

Until then, namaste,

Nancy

What makes Yoga different from other Group X offerings?

24 Hour Fitness offers a dizzying variety of ways to improve your well-being. There are machines, weights, trainers, and Group X classes. We all need a mix of these to stay in top form, but which ones and why? I am no authority on any of the machines and am certainly not a certified personal trainer, but I'm an avid Group X participant. I take most of the Group X classes (in fact, my trainer has called me a "Group X groupie")! I like 'em all. Between the intense cardio offerings (24 Cycle, Zumba, Salsa Moves, Turbo Kickboxing, Aerobics, S.E.T.), the strength classes (S.E.T., 24 Lift, Abs), and the mind/body classes (Pilates, Pilates Fusion, and soon-to-be PiYo), what does Yoga offer that the other classes don't?

If you measure athleticism by the amount of sweat and misery involved, yoga is dead last. There's neither groaning nor pain. However, if you don't believe that you get a good workout when in a yoga class consider this: My trainer and I took a yoga class together last year. She left halfway through the class, as the up and down of the vinyasa sequence (downward facing dog, plank, chaturanga dandasana, up dog) were too much for her. She certainly wasn't out of shape. But because she'd never had an exercise regime such as yoga, she was exhausted. All the muscles that she worked while weight training weren't being used in the same way. She had spent hours and hours shortening her muscles; yoga required that she lengthen and stretch the same muscles. Her abdominals were strong, but her lower back wasn't used to being moved within such a wide range of motion. She developed a deep respect for the folks in the Group X yoga classes who were apparently just "standing there." It wasn't as easy as it appeared.

Yoga is different. The poses can be challenging. Yoga requires that we practice new ways of standing, sitting, balancing, and even thinking. Consider this--in yoga, where your body goes, the mind follows. Yoga has been a mind/body discipline for centuries. It not only trains the body, it focuses mental energy. When you practice Group X yoga, you pick up the energy and enthusiasm of those around you. It's an experience that is both  positive and confidence-building. Your practice is yours alone, but you are not alone.

Yoga  works the physical body by keeping it fit while strengthening and elongating the muscles, it also helps the nervous and circulatory systems by purifying and balancing them. In the past, traditional healers used yoga postures as a method for healing emotional disorders and illnesses. As a result of regular practice, many benefits will occur. This includes greater endurance, flexibility, deeper breathing, and an overall improvement in mood and emotional well-being. Yoga provides powerful physical results. Yoga's hard work can silence a mind overstimulated by the near-constant demands of email, cell phones, family, workplace accountability, and all the other demands of everyday life.


The practice of yoga poses, or asanas,  promotes flexibility of the muscles and strength in the bones and tissues. It also massages the organs, brings balance to different internal and glandular functions, promotes the flow of vital energy, prana (also known as qi in Chinese, or ki in Japanese). Asanas are techniques that promote awareness, concentration, meditation, and relaxation through the physical body. As the practice becomes more regular, there are significant results. Such results include good mental and physical health through stretching, massage and the stimulation of the energy channels of the internal organs.

Yoga promotes energy and health. Our bodies have a tendency to build up and accumulate poisons like uric acid and calcium crystals, just to mention a few. Regular yoga practice can cleanse the tissues through muscle stretching and massaging of the internal organs. This brings the waste back into circulation so that the lungs, intestines, kidneys, and skin are able to remove toxins in a natural way. The time spent in savasana, or final relaxation, is vital for this process.

Yoga allows the luxury of maintaining mental spaces in our lives, of creating focus on the "present moment." While balancing in half-moon, it's darn-near impossible to worry about the grocery list or other little distractions that sap our positivity. Despite all our affluence and possessions, there's one thing that we cannot purchase--time. When we walk into a Group X yoga class, we have the opportunity to give ourselves a full hour of time spent without interruption, without judgment, without competition, and with full acceptance of our selves. For many of us, that's the best hour of our day. The focus on the physical self, the sense of being in the here and now--those are opportunities for our busy minds to relax, to unwind, and to attain equilibrium.

Namaste,

Nancy

Ujjayi, Victorious or "Ocean" Breathing

What we practiced at the beginning of class today was a type of pranayama or breathing called, in Sandskrit, Ujjayi Breath. This breathing technique concentrates and directs your breath to give you even more power and focus during your practice.

As we did in class this morning, practice this technique while seated in a comfortable cross-legged position. Once you feel confident, begin to use it actively during asana practice, particularly when you feel the need to focus or concentrate. Outside of the practice room, Ujjayi breathing can be useful when you need to direct your energy in a positive way (have I mentioned the many distractions that cause our minds and emotions to wander?). "Returning to the breath" is a great resource available to us anytime, anyday. There's no need to hiss like you're breathing through a scuba tank--slow, full, and conscious breaths are all that are required. Imagine that you are re-creating the sounds of the gentle surf as you lie on soft, warm sand. 

Here's the Ujjayi technique broken into small and easy steps:

1. Inhale and exhale deeply through the mouth.

2. On the exhale, begin to tone the back of the throat, slightly constricting the passage of air. Imagine that you are fogging up a pair of glasses. Say the sound: "haaaaaaah."

3. Once you are comfortable with the exhale, begin to apply the same toning of the throat to the inhales. Shape your mouth as if you are going to whisper the sound, "uuuuurrrr."


4. When you combine the sound of the exhale (haaaaaah) with the sound of the inhale (uuuuurrrrr), this is where the name of the breath comes from: it sounds like the ocean. (Much to the delight of my grandsons, this technique also sounds a bit like Darth Vader is in the room.)

5. When you are able to control the throat on both the inhale and the exhale, close the mouth and begin breathing through the nose. Continue applying the same toning to the throat that you did when the mouth was open. The breath will still make a loud noise coming in and out of the nose. This is Ujjayi breath.

6. Now start to use this breath when you need extra power or concentration during your practice. When you move on an inhale, make it an Ujjayi inhale. If you need a little something extra while holding a pose, remember this breathing technique.


Another way to think about Ujjayi Breath is to visualize your throat as a garden hose, with the breath passing through like a trickle of water. If you put your thumb partially over the opening of the hose, you increase the power of the water that is coming through. This is the same thing you are doing with your throat during Ujjayi breathing. The air that comes in through your constricted throat is a powerful, directed breath that you can send into the parts of your body that need it during yoga.


While Ujjayi breathing isn't necessary to practice yoga, it is a helpful breathing technique, part of your "bag of tricks" to link body and mind with breath.


Namaste!