Monday, May 14, 2012
Giving Props to "Props"
Eleven or so years ago I stepped into a yoga class and quickly fell in love with this new physical activity. I was amazed how my body felt after class, and how I started becoming a better runner as my yoga practice progressed. Back in "those days" when I started yoga, the gyms and or studios were pretty simple, and the only "prop" I had in class was my yoga mat. Now, there may have been more advanced studios around the world, but in the small studios and gyms I was practicing, this was what I found. I never knew there was a world of Props that would help teach my body proper alignment.
As the years passed more props began to surface in the various studios where I would practice. First came the blankets, folded haphazardly, and providing a source of confusion for me because no one ever explained their purpose. I often wondered why people sat on blankets and assumed it was because people thought people in India who were super wise and in touch with meditation were using them. It was not until I attended teacher training that I learned how useful blankets can be in your yoga! After struggling to learn how to properly fold the blanket,I realized when my hips were elevated as I sat on the edge of the blanket, my knees would drop allowing my hips to open. This created more space in my body and from there I was able to achieve more length in my torso. If you have never tried sitting up on blankets, stack two blankets and sit on the edge so you are not slumping backwards. Notice how your body elongates and even try some seated forward folds with your legs extended in front of you! Such a simple prop that is useful in so many ways, and many people remain clueless as to why you often find yourself seated on blankets when you begin a yoga class.
Other props that I have found popular in studios are blocks. bolsters, and straps. These are both props that I use every time I practice, especially now that I am pregnant. The blocks help students who may not have the ability to reach the floor with their hands by giving them a raised surface so the alignment is not compromised by lack of flexibility. What I have found most significant is the feedback from the blocks. The blocks can teach our bodies how to avoid slipping out of alignment because our bodies tend to easily bend where we are already stretchy and flexible. When this happens we are not truly in the pose, and we are allowing ourselves to do what is easiest for our bodies. The block will often provide students with a wake up call, that alignment feels different than how they were experiencing the pose prior to using the block. We begin to understand where we can take our bodies and we build strength in those areas instead of allowing our bigger muscles to take over and pull us out of alignment. Bolsters are another prop that provide feedback and many times are used in restorative and prenatal yoga classes. Supported Supta Baddha Konasana is a wonderful pose when you are supported by a bolster, and relaxation seems to overcome any stress I am experiencing when I am in this pose. When a student is struggling to complete a seated forward fold without rounding his or her back, a strap becomes very useful! The student's posture changes completely as he or she lifts through the breastbone, folding forward instead of down. All three of these props are fabulous and I am always looking for new ways to incorporate props into my own practice and the classes I teach.
As wonderful as I have found all of these props, it has come to my attention that yoga studios are quickly filling up with an even larger variety of props, some of which are unrecognizable. Creating studios that look more like a torture chamber than a place to achieve some peace! In the larger, more well known studios, you will find many classes beyond the usual yoga names you may be familiar with. I recently went to a studio that has ropes along one side of the room, attached to wall. Now that I am only taking pre-natal yoga classes, I did not think I would be using this prop until after my pregnancy. However, in a pre-natal class, I found myself suspended from these ropes! The teacher had us step into the ropes so one rope was looped around each of our thighs, and then we began to lean forward with our hands on chairs. As the rope was digging into my thighs, I looked at the girl next to me and said, "if my husband knew that his pregnant wife was suspended from a rope in yoga class, he would have a heart attack!" We both started laughing and I adjusted myself as I began to ignore the teacher's instructions to allow all of our weight to be held by the ropes. Sometimes, it is best to stop listening to the teacher and instead hear your own instincts telling you something may not be the best idea. While I am a supporter of props in a yoga class, I found the rope class slightly misplaced in this room full of pregnant women who were very confused with the rope work and not well supported by the chairs they were leanings towards. Pregnant women may not have their usual balance because of the shift in their weight and ligaments may be stretching more than usual because of the hormone, relaxin, allowing for a deeper stretch, so I was very surprised this prop was used in this manner for pre-natal yoga. As I have thought about this class, I have had to consider recent controversial articles about yoga causing injuries and not being safe.
I think it's important to reiterate the idea that when we sign up for a physical activity, we have some responsibility to ourselves to stay safe. Now, no one was hurt in this pre-natal yoga class that included rope suspension, and I am speaking strictly from my personal discomfort with the ropes; however, while I was able to quietly laugh and stop practicing this pose, many students will stay in a pose that may be causing pain or a feeling that they may become injured. Students may think a yoga teacher has all of the answers and would never have them in a pose that could be dangerous, but unfortunately, yoga teachers are human as well and it's difficult in a class environment to make sure every person is in every pose in a safe manner. Furthermore, what sounds like a creative idea when you are planning a class, may not be so brilliant when put to action. So, the next time you are in class and do not understand why you are using a prop or if you feel at all uncomfortable, simply come out of the pose or ask the teacher for more instruction. You do not want to miss out on the many benefits of using props, but you want to keep yourself injury free as you explore this exciting world that will absolutely enhance and expand your practice!
Monday, April 9, 2012
Pre-Natal Yoga. . . A bust or a MUST?
A very significant day during my Yoga Teacher Training came when we had a lecture on Pre-Natal Yoga. I never really considered how Yoga would affect my mind and body when I became pregnant, but this lecture opened my eyes to how it could be beneficial. I started to understand pregnancy, labor, and delivery in a much different way as my fears of the entire ordeal began to dissipate. After a short two hour lecture introducing Pre-Natal Yoga, I signed up for a three day Pre-Natal Teacher Training work shop to delve more deeply into this topic!
The three day workshop covered a lot of information from biological changes throughout pregnancy, to working with pregnant students, and sequencing an effective pre-natal class. I left the workshop feeling ready to teach a Pre-Natal Yoga class, and my thoughts about pregnancy, labor, and delivery felt much more balanced. Growing up I always imagined when I went into labor I would immediately go to a hospital, have an epidural, and have my baby. I never considered alternative options or how I would mentally cope with the experience. I also never thought about my pregnancy as a time of preparation for this experience. Pregnancy in my mind was always the time to get the nursery ready and watch my body progressively expand!
Once I became pregnant myself I was very excited to start Pre-Natal Yoga, because it seemed helpful to so many women. Around 14 weeks, after the morning sickness was gone and I could hold down dog without fear of getting sick on the person next to me, I decided to take my first class. When class began we went around the room and introduced ourselves, said how far along we were, and noted any complaints we had thus far with our pregnancies. The women were friendly and open to discuss their pregnancy woes. Women who already had children shared how Yoga was helpful throughout pregnancy and during labor. A sense of community was established as each woman spoke, and I felt more confident being surrounded by other women who understood what I was experiencing. I found during my pregnancy that a lot of people have opinions, even women who have never had a baby, and it was a great relief being with women who were not judging me or my pregnancy. We all shared something so precious in common, and it was not a place for criticism, but one of great warmth!
My first class was amazing and the sequencing allowed me to move my body in ways that made me feel connected to the baby. When I was 14 weeks I was not showing and felt pretty good, but the hip and chest openers still felt wonderful! The teacher discussed how once the baby arrived we would be hunching over a lot to feed the baby, and it was important to strengthen our backs, arms, and shoulders as well as keep them open. This is something I would not have thought about before taking Pre-Natal Yoga, and now that I am in my 26th week and the weight of the baby is increasing, I am so aware of my posture and keeping my body from leaning into the additional weight. The tools from yoga are with me through out each day as I remind myself to be present and aware of how my changing body needs adjustments.
As we moved through the asanas (poses) the teacher would explain how it could help to do it during labor to alleviate the pain or distract our minds. We would hold Utkatasana (Chair Pose) for a full minute so we could practice dealing with a painful time period. Realizing Utkatasana was not nearly as intense as a contraction, we all gained confidence in ourselves and our bodies knowing we could use movement or shifting our focus to avoid focusing on what we felt. Some days it’s a breeze staying in Utkatasana for a full minute, but other days when you have less energy and more aches, it’s a major challenge. On those challenging days, I learn the most and find that my mind is very powerful in deciding whether to surrender to the experience or to fight it. When I accept the difficulty and sway my hips or use imagery as a distraction, before I know it the minute has passed and we are all laughing again.
Each week I have attended Pre-Natal Yoga, I have learned more about myself and my pregnancy. My experience with Pre-Natal Yoga thus far , leads me to believe that it's far from being a bust! All the hype has proven to be true and I would suggest anyone, at any stage of pregnancy, as long as your care provider says it’s safe for you, attend some pre-natal classes. It is a MUST in guiding you through your preparation for your due date, and offers a beautiful sense of community every woman should experience during her pregnancy!
The three day workshop covered a lot of information from biological changes throughout pregnancy, to working with pregnant students, and sequencing an effective pre-natal class. I left the workshop feeling ready to teach a Pre-Natal Yoga class, and my thoughts about pregnancy, labor, and delivery felt much more balanced. Growing up I always imagined when I went into labor I would immediately go to a hospital, have an epidural, and have my baby. I never considered alternative options or how I would mentally cope with the experience. I also never thought about my pregnancy as a time of preparation for this experience. Pregnancy in my mind was always the time to get the nursery ready and watch my body progressively expand!
Once I became pregnant myself I was very excited to start Pre-Natal Yoga, because it seemed helpful to so many women. Around 14 weeks, after the morning sickness was gone and I could hold down dog without fear of getting sick on the person next to me, I decided to take my first class. When class began we went around the room and introduced ourselves, said how far along we were, and noted any complaints we had thus far with our pregnancies. The women were friendly and open to discuss their pregnancy woes. Women who already had children shared how Yoga was helpful throughout pregnancy and during labor. A sense of community was established as each woman spoke, and I felt more confident being surrounded by other women who understood what I was experiencing. I found during my pregnancy that a lot of people have opinions, even women who have never had a baby, and it was a great relief being with women who were not judging me or my pregnancy. We all shared something so precious in common, and it was not a place for criticism, but one of great warmth!
My first class was amazing and the sequencing allowed me to move my body in ways that made me feel connected to the baby. When I was 14 weeks I was not showing and felt pretty good, but the hip and chest openers still felt wonderful! The teacher discussed how once the baby arrived we would be hunching over a lot to feed the baby, and it was important to strengthen our backs, arms, and shoulders as well as keep them open. This is something I would not have thought about before taking Pre-Natal Yoga, and now that I am in my 26th week and the weight of the baby is increasing, I am so aware of my posture and keeping my body from leaning into the additional weight. The tools from yoga are with me through out each day as I remind myself to be present and aware of how my changing body needs adjustments.
As we moved through the asanas (poses) the teacher would explain how it could help to do it during labor to alleviate the pain or distract our minds. We would hold Utkatasana (Chair Pose) for a full minute so we could practice dealing with a painful time period. Realizing Utkatasana was not nearly as intense as a contraction, we all gained confidence in ourselves and our bodies knowing we could use movement or shifting our focus to avoid focusing on what we felt. Some days it’s a breeze staying in Utkatasana for a full minute, but other days when you have less energy and more aches, it’s a major challenge. On those challenging days, I learn the most and find that my mind is very powerful in deciding whether to surrender to the experience or to fight it. When I accept the difficulty and sway my hips or use imagery as a distraction, before I know it the minute has passed and we are all laughing again.
Each week I have attended Pre-Natal Yoga, I have learned more about myself and my pregnancy. My experience with Pre-Natal Yoga thus far , leads me to believe that it's far from being a bust! All the hype has proven to be true and I would suggest anyone, at any stage of pregnancy, as long as your care provider says it’s safe for you, attend some pre-natal classes. It is a MUST in guiding you through your preparation for your due date, and offers a beautiful sense of community every woman should experience during her pregnancy!
Wednesday, February 29, 2012
There is no denying that the Fall season is upon us and the beautiful colors of fall are everywhere! Since I was born in FL and lived there until November of 2010, experiencing the changes in season are especially exciting for me! I stop to take pictures whenever I see a tree displaying fabulous orange, yellow, and red leaves, and I decorated our home in festive fall fashion. The Fall season splashes vibrant colors across our landscape as nature eloquently whispers it's time for change.
The gentle fall breeze inspired me to bring this idea of flowing with the seasons to my students. During fall the seasonal flow causes differences in our personal lives as well. Darkness creeps up on us earlier in the day and cooler weather draws us inside seeking warmth. So how do we allow yoga to guide us through this seasonal transformation? My husband surprised me with a hot air balloon ride for our 6 month wedding anniversary, and through this experience, I gained insight into how yoga would influence the changing of the seasons in my own life.
Our journey began at 7am as the pilot began blowing air into the balloon with a large fan and pulling the trigger on the balloon to release the heat. The air was a crisp 40 something and as we stood shivering, engulfed in our excitement, we did not realize what we would experience on this flight. As the balloon became full of hot air the pilot instructed us to carefully step into the basket. . . As my foot searched for space inside this very tiny basket I acknowledged this would be an intimidating experience. My husband joined me with his own expression of fear and the pilot began pulling the trigger, releasing a heat so strong, it quickly warmed us up and the basket began to lift effortlessly away from the ground.
Once again I faced a reality I did not prepare for in the excitement of this ride. . . We were thousands of feet above land, huddled together in the world's tiniest basket without any attachment to the ground! I could have allowed my fear to take over and ruin this beautiful adventure. However, lucky for me, I have a yoga practice that has taught me to find a sense of being grounded whether I am high above the Earth, or laying on the ground.
Close your eyes and imagine yourself standing firmly in Virabhadrasana III (Warrior III) or balancing effortlessly in Ardha Chandarasana (half moon). Balancing poses such as these, challenge our bodies, but are engaged in a much deeper battle with our minds. We lose focus and fall out of the pose even if our dristi (gaze) or thoughts stray for a single second. If you have never fallen out of a balancing pose, WOW that is impressive, but try closing your eyes in the pose or allowing your thoughts to drift. Our standing leg begins to shake, our eyes dart around looking to find solid ground that our leg has lost, and our mind struggles with why we cannot maintain our pose!
Our mind and bodies do not like to feel shaken, we strive on feeling grounded. When you achieve a moment in a balancing pose where you feel strong and confident, like nothing will cause you to lose balance, you feel a sense of pride. We enjoy being grounded and find ourselves especially excited when we can find ourselves firmly rooted on only one leg! Stop and think how you find that place, where you are balanced and feel grounded at the same time. For me, it's when my mind stops racing and I stop being focused on the outcome----the balance. My balance exists when I let go and trust that my standing leg will be strong when my breathing is strong and fluid. Find the connection between your mind, body, and breath and therein lies your grounded balance!
As our hot air balloon soared through the morning sky, I began focusing on my breath. I worked towards making every inhale as long as every exhale. I brought my thoughts away from the worry and fear, so my mind stopped racing. Suddenly, it no longer mattered how high we were flying, I was amazed by the colors of the trees, the heat of the balloon, and the peace found in this tiny basket. I lost sight of my fears and felt rooted, even though I clearly was not standing firmly on the ground. . . Maybe how firmly planted we feel has nothing to do with where or how we stand, but how we believe we are standing and surrendering to that idea. I am thankful to my yoga practice for giving me this insight and teaching me how Yoga is carried on far beyond our yoga studio and mat.
Namaste!
The gentle fall breeze inspired me to bring this idea of flowing with the seasons to my students. During fall the seasonal flow causes differences in our personal lives as well. Darkness creeps up on us earlier in the day and cooler weather draws us inside seeking warmth. So how do we allow yoga to guide us through this seasonal transformation? My husband surprised me with a hot air balloon ride for our 6 month wedding anniversary, and through this experience, I gained insight into how yoga would influence the changing of the seasons in my own life.
Our journey began at 7am as the pilot began blowing air into the balloon with a large fan and pulling the trigger on the balloon to release the heat. The air was a crisp 40 something and as we stood shivering, engulfed in our excitement, we did not realize what we would experience on this flight. As the balloon became full of hot air the pilot instructed us to carefully step into the basket. . . As my foot searched for space inside this very tiny basket I acknowledged this would be an intimidating experience. My husband joined me with his own expression of fear and the pilot began pulling the trigger, releasing a heat so strong, it quickly warmed us up and the basket began to lift effortlessly away from the ground.
Once again I faced a reality I did not prepare for in the excitement of this ride. . . We were thousands of feet above land, huddled together in the world's tiniest basket without any attachment to the ground! I could have allowed my fear to take over and ruin this beautiful adventure. However, lucky for me, I have a yoga practice that has taught me to find a sense of being grounded whether I am high above the Earth, or laying on the ground.
Close your eyes and imagine yourself standing firmly in Virabhadrasana III (Warrior III) or balancing effortlessly in Ardha Chandarasana (half moon). Balancing poses such as these, challenge our bodies, but are engaged in a much deeper battle with our minds. We lose focus and fall out of the pose even if our dristi (gaze) or thoughts stray for a single second. If you have never fallen out of a balancing pose, WOW that is impressive, but try closing your eyes in the pose or allowing your thoughts to drift. Our standing leg begins to shake, our eyes dart around looking to find solid ground that our leg has lost, and our mind struggles with why we cannot maintain our pose!
Our mind and bodies do not like to feel shaken, we strive on feeling grounded. When you achieve a moment in a balancing pose where you feel strong and confident, like nothing will cause you to lose balance, you feel a sense of pride. We enjoy being grounded and find ourselves especially excited when we can find ourselves firmly rooted on only one leg! Stop and think how you find that place, where you are balanced and feel grounded at the same time. For me, it's when my mind stops racing and I stop being focused on the outcome----the balance. My balance exists when I let go and trust that my standing leg will be strong when my breathing is strong and fluid. Find the connection between your mind, body, and breath and therein lies your grounded balance!
As our hot air balloon soared through the morning sky, I began focusing on my breath. I worked towards making every inhale as long as every exhale. I brought my thoughts away from the worry and fear, so my mind stopped racing. Suddenly, it no longer mattered how high we were flying, I was amazed by the colors of the trees, the heat of the balloon, and the peace found in this tiny basket. I lost sight of my fears and felt rooted, even though I clearly was not standing firmly on the ground. . . Maybe how firmly planted we feel has nothing to do with where or how we stand, but how we believe we are standing and surrendering to that idea. I am thankful to my yoga practice for giving me this insight and teaching me how Yoga is carried on far beyond our yoga studio and mat.
Namaste!
Welcome 2012
I hope 2012 has been going well for everyone, I have not posted since September 2011, so I am excited to update you and continue working on this blog. I will be posting an entry I was working on in the fall that I did not get to publish because life started happening very quickly and my writing was on the back burner.
So where have I been for the last 5 months? Well, my husband and I were in Australia and when we returned home we found out we were expecting our first baby! Now, this is 
wonderful news , but it was especially wonderful because we had lost two pregnancies in a row, in July and September and we were not expecting this news. As soon as we allowed ourselves to heal and began moving forward without the focus being on our losses, this miracle happened! Needless to say this experience began with a lot of nervous energy and day to day wondering if the baby would be okay, if THIS would be our healthy baby. So fast forward through all of the months of worrying, and here we are on February 29, 2012. I am 20 weeks and halfway through my pregnancy. Our Baby BOY is healthy and growing so much every week, my husband and I have been amazed how much he changes with every ultrasound. Since my second trimester began I have been able to exercise regularly, and I hope I can share my yoga experiences with you to give you an idea of how beneficial yoga has been for my pregnancy thus far. If you have never done yoga, pregnancy is a FANTASTIC time to begin!
wonderful news , but it was especially wonderful because we had lost two pregnancies in a row, in July and September and we were not expecting this news. As soon as we allowed ourselves to heal and began moving forward without the focus being on our losses, this miracle happened! Needless to say this experience began with a lot of nervous energy and day to day wondering if the baby would be okay, if THIS would be our healthy baby. So fast forward through all of the months of worrying, and here we are on February 29, 2012. I am 20 weeks and halfway through my pregnancy. Our Baby BOY is healthy and growing so much every week, my husband and I have been amazed how much he changes with every ultrasound. Since my second trimester began I have been able to exercise regularly, and I hope I can share my yoga experiences with you to give you an idea of how beneficial yoga has been for my pregnancy thus far. If you have never done yoga, pregnancy is a FANTASTIC time to begin!
Namaste!
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