Whirl Yoga Fest

This weekend, I was lucky enough to be able to attend Pittsburgh's first annual One Whirl Yoga Fest + Healthy Lifestyle Expo. In a word, it was awesome. Complete with great company and wheat grass shots, it was everything I expected and more.

Just some of the spoils...info, coupons and recipes from Yoga Fest!

One of the first classes of the morning

Reminiscent of my yoga teacher training days, we schlepped our mats, snacks and bodies from one practice to another for a total of about 5 classes. (For $75, yogis could attend 2 exclusive workshops and unlimited classes throughout the day.) It was an enriching experience to be able to enjoy so many different types of yogis, teaching styles and yoga all in one place. From power yoga to chakra work, there was so much to learn and share.

Taken by WHIRL Magazine, my friends and I are technically in this picture on the VERY far left. :)

My favorite class happened to be the very last one of the day, one that we dropped into on a whim. I'm so glad we did! The class was called Alignment Flow & Transitions, taught by Kristi Rogers, founder of BYS Yoga in the South Side. The focus of the class was "the moments between the poses." Not only is this something often overlooked in our yoga practice, but Kristi made the connection between asana transitions and life transitions. As we rush from one activity, one life event or one job to the next, we sometimes forget to fully participate in what's happening right now. Backed by this great philosophy, Kristi's class brought a new awareness to "the space between" yoga asanas. I can't say enough about the energy and insight that Kristi brought to her class, and I look forward to taking some of her classes again soon...but in the meantime, I will enjoy the space between. ;)

It's really not everyday that you get to sample so much yoga and I'm sure it was a great experience for seasoned yogis as well as first-timers. What a great way to be welcomed into the yoga community! It's exciting to be a part of it as a teacher and as a life-long student.

And I almost forgot to mention, we even got a t-shirt. :)

head to toe asana tips

Even if your mind is clear of distractions, there's still a lot to think about when practicing yoga asanas. Sometimes, trying to physically perfect a pose may seem overwhelming, but being mindful of your body alignment is one of the ways in which you can find a comfortable challenge in each pose and stay mentally focused on your practice. Keeping in mind that everyone's "perfect" asana looks different, the following suggests a simple method to align your body and remain present in any pose.

Warrior 1

I like to remind students to mindfully scan their bodies from their toes, all the way up to the crown of the head. This simple method is a great technique because it's easy to remember and is applicable for any yoga asana. It does take time and concentration, but it works well.  Using Warrior 1 Pose as an example:

1.) Toes & Feet: Beginning with the toes and feet, be sure that they are facing at the right angle and direction (ask your instructor for tips if you're not sure). Then check to make sure that toes are active, spread wide and engaged with the mat. Our feet and toes form the foundation and provide stability in all of our standing yoga asanas, so it's important to keep them flat.

2.) Lower Legs & Knees: Working your way up the body, be sure that the bent knee is directly over the ankle, not leaning forward, back, inward or inward. Scan the back leg and make sure that it is active and reasonably straight. In Warrior 1 Pose, it is important for the legs to stay engaged, so that we're not just hanging out.

3.) Upper Thighs & Bum: Upper thighs are really working in Warrior 1, but don't forget about them in other poses, such as Mountain. As for the bum here, it is fully engaged, helping to support the lower back and legs.

4.) Hips: For Warrior 1, the hip bones should be parallel to the front of your mat (if you're able.) Proper hip alignment can "make or break" a strong and comfortable Warrior pose.

5.) Abdominals: In Warrior 1, the abdominals are very active (uddiyana bandha), so zip them up from bottom to top. This helps to keep the pelvis tucked forward and also aids in a strong ujjayi breath.

6.) Chest: The chest should be open here, so lift up the heart center.

7.) Shoulders & Arms: Scan the shoulders and arms for tension. Shoulders should remain relaxed down and back, away from the ears. The arms are engaged, reaching upward.

8.) Neck: In Warrior 1, the neck is in a neutral position, but we have a tendency to stick the shin forward. Be sure it's tucked back slightly, flattening out the back of the neck a bit. It should feel comfortable, so don't force anything.

9.) Face & Head: Check for proper head alignment by focusing your gaze (drishti) straight ahead or slightly upward. Make sure to release any tension from the face or jaw.

10.) Fingers & Hands: Open the palms and fingers wide and focus on feeling the space between each finger. Our fingers are something we often forget about, but keeping them engaged can make a big difference in many asanas.

With a little guidance from your instructor, you can use this method as a tool to strengthen your entire practice. Checking the whole body from the bottom up is a comprehensive and easy way to develop a strong mental practice as well as muscle memory. The next time you're struggling in a pose, trying to cultivate focus or just want to do your best, break down your asana to small increments...from toes to fingertips!

pretty peacock invite

Designing invitations isn't something I choose to do very often, but when a friend asked me to create a bridal shower invite with a peacock theme, how could I say no!? Especially since there were essentially no restrictions, I knew it would be a fun little project.

Peacock sketch - pen/paper

Unlike other invites, I knew what I wanted to do right away. I sketched up a peacocks, scanned it in and got to work coloring it in Photoshop. I used a brush with a rough edge for a sketchy look and did each color on a separate layer to play with. My peacock-loving client knew that she wanted to go with a fun, yet sophisticated look with lots of blues, greens and some feather-flair, so this is what we ended up with:

It turned out to be the perfect opportunity for some bright colors, a peacock sketch and a very bridal-shower-esque font I've been dying to use, Sudestada. The body text font is Cochin, one of my favorite go-to serif fonts.

Now here's hoping it suited the bride-to-be! :)

bird house diy for lazy people

Pre-dried gourd

If you want to make a birdhouse, but you're far too lazy to build one out of wood, don't worry! Dried gourd birdhouses are a great option for you as long as you do not think you can dry your own gourd. (Trust me, it will rot. It will be slow at first, so you might think it's going to work, but then one morning you will wake up to a rancid mess. Apparently, once gourds are cut off the vine, they don't dry well, so buy a pre-dried gourd. And if you share a bank account, tell your significant other that you ordered a gourd so that they don't think your e-bay account was hacked by a gourd-loving computer nerd.)

Anyway, here is what you need to make a simple gourd birdhouse:

1 dried gourd

Dust Mask

A drill & 1/4" and 1/2" bits

Sharp knife, mini saw or pumpkin carving kit

Sandpaper and/or metal file

Paint, stain or spray-paint of choice
Clear polyurethane

Homeless Birds

WARNING: Do not attempt to drill or carve a gourd without wearing a dust mask. The dust from a dried gourd often contains mold, but even on it's own can be very dangerous to breathe and trigger severe respiratory symptoms.

Once you have your dust mask secure, start by drilling a few holes in the bottom of the house for drainage. (You don't want the poor birds to have soggy little bird feet.)

Plumbing system for the bird gourdhouse

Next, using the same bit, drill 2 holes near the stem for hanging. (You can cut off the stem if you don't want it, but mine will be the stem of a painted flower) Mark off where you want the door and using your 1/2" bit, drill a hole in the front for the opening.

Being sure your dust mask is still secure, go ahead and dig out all the junk that's left inside the gourd. You may need tweezers or something to help you get most of it out; there is a surprising amount of gross dried gourd guts...

Garbage that is apparently still inside a dried gourd

Once that's done, you can either sand the edges of your round door smooth, or if you're feeling ambitious, use your baby saw to carve a different shape. (Just so you know, carving a dried gourd is NOT like carving a pumpkin.) It is a very tough and does not take kindly to making smooth cuts. A good grit sandpaper or metal file is a big help here.

Post-whittling, cleaned out and ready to paint

Now that your door is done and the inside is cleaned out, sand and clean the outside to prep for painting. Be sure to plug the door with some newspaper to keep paint from getting on the inside.

I primed my gourd with white Rustoleum spray paint + primer, then painted it and sprayed it with 3 coats of polyurethane.

Add caption

Thread a wire, coat hanger or string through the 2 holes you made in the top to hang it from a secure branch. Now, patiently wait for a cute bird family to arrive and call it 'home!'

New 1 bedroom loft FOR SALE with sweeping views and great location! Must see inside! :)

UPDATE: I'm not one to crush dreams, but I do like to be honest. It's mid February here in Pennsylvania and my little birdhouse is starting to look a bit more...natural.

7 months later, I'm thinking I should have brought it inside for the winter....

I know I should have brought it inside for the winter, but I like to look at it and I couldn't tell if it really had tenants or just passing vagrants. We've had some pretty rough weather, but I still really thought that it would hold up. I guess it will be getting a spring makeover soon! :)

mini composter DIY

Building a large outdoor compost bin that will safely keep out critters, not be an eyesore and never be in scent-range is not always feasible. Churning a large pile by hand can be overwhelming and is hard work. Ready-made compost bins with easy-churn handles are easier, but will set you back anywhere from $100-$500.

Too lazy for this option                     -                             Too frugal for this option

 I really wanted to dabble in composting, but wasn't ready to commit to building or buying yet, so I've decided to start an adorable miniature-sized bin!

Why bother? Well besides the obvious, (creating your own free, organic, gentle soil fertilizer) I like to reduce and recycle waste and garbage when I can. Once the compost is ready, it's a very cheap and easy way to improve soil texture for better water retention and drainage, hence healthier plants. It's fun to watch things develop like this, so involve kids if you have 'em. Also, it's cool.

Here's what you need to make your own:

A clean miniature bin (cat litter bin, Tupperware, 5 gallon bucket with lid...etc)

Charcoal Filter (optional)

Spray Paint (optional)
Drill

Crap to compost

1.) I used an empty cat litter container for my bin. (Be sure that you wash your container thoroughly with hot, soapy water and rinse well.) Drill plenty of holes in the bottom of the bin for drainage and into the lid of the bin for airflow. The amount and size of holes will depend on your container, so just keep an eye on the moisture level of your compost and add more holes (in the bottom or sides) if things are too moist.

Cat Litter Bin with a bunch of holes drilled in bottom & top - Charcoal Filter shown in foreground

2.) My bin will be kept outside, but I decided to add a charcoal filter because I find the smell of rotting garbage offensive. I just duct-taped it onto the inside of the lid, underneath the air holes. These filters are the kind you can buy for a cat litter box at a pet store; they're very cheap, can be cut to fit any size and only need to be replaced every few months as needed.

3.) I also decided to spray paint my bin black to conduct more heat and also to make it look a little less cat-litter-bin-ish and a bit more compost-bin-ish. If you have a good shrub to hide your bin behind, you might not care. Or if you're going for that snoody, high-end compost look, you could spray paint it solid gold.

4.) Find a shady spot outside for your bin. (If the bin ends up in direct sun, your compost could dry out and not decay.) Add your crap and water as needed, stir it or roll it around every day or two and wait patiently for awesome, rich fertilizer!

The finished cat litter bin incognito

Currently home to 1 chopped banana peel, carrot shavings, dried grass and leaves, and shredded newspaper

Crap You Can Compost:

Green Materials (nitrogen):

Coffee Grounds/Filters, Tea Bags, Fresh Grass Clippings, Chopped Vegetable & Fruit Waste, Fresh Leaves or Plant Waste

Brown Materials (carbon):

Wood Chips or Sawdust (untreated wood only), Paper Towels, Shredded Newspaper, Dead Leaves, Dried Grass Clippings, Straw, Pine Needles

Crap You Shall Not Compost:

Inorganic material such as plastic, glass or that dirty cookie sheet you don't feel like cleaning, Meat, Dairy, Bones, Manure (herbivore manure is technically okay if you really feel like harvesting it), Weeds or diseased plants, Glossy Paper

A Few Tips:

• Try to have more brown than green in your mixture, by weight. Brown things are rich in carbon. Green things are rich in nitrogen. A healthy bin needs more carbon-rich material to allow oxygen to penetrate and decompose. Otherwise, you might end up with a soggy, smelly, slowly decomposing lump. If you'd like to speed the process a bit more, you can even add some soil and/or earth worms, but when in doubt add more brown material.

• The surface area of the crap you add effects the time needed for composting. By chipping, chopping, shredding, or mulching before adding to your bin, you will be helping the bacteria to more quickly break down materials into compost.

• Smaller compost piles or winter composting will take longer because the center of the pile (where the magic happens) will not reach and maintain as high a temperature. Compost is ready when it's dark brown, crumbly like dirt and has a rich, earthy smell...like decayed organic material.

• The pH of compost is slightly basic (or alkaline), so when it's ready, add to acid-loving plants (such as azaleas, hydrangeas or hollies) at your own risk. If you have plenty of coffee grounds in your compost, acid-loving plants will do well with compost.

I think a mini bin is a great option for small spaces or to help newbies get a feel for composting. I have no idea what I'm really doing, but I'll post trouble-shooting tips as needed. So before you splurge on that solid gold compost bin, try a mini cat litter bin. :)

poison ivy annihilation

If you're a hardcore gardener, I'm sure you too have dealt with many a splinter, scratched eyeball, blister, back spasm, mystery bug bites, falls, gunshot wounds, broken shovels, and inevitably: poison ivy. The bane of many gardening adventures, poison ivy plagues me and holds certain areas of my yard hostage. Well, I've had it. It's my yard and I'm not going to let that stupid weed control me or turn into a kudzu and eat my house. It could happen.

The house of a lazy gardener who thought that weeding was a joke....

I've come to accept that I'm fairly terrible at identifying poison ivy/oak (especially when it's mixed in among all the other junk I'm fitfully weeding) so there's no avoiding contact for me. Removing all the roots is the only way to get rid of it, even if it's playing dead, so I'm just going to try to get it all done as quickly as possible and hope for the best. 

My fool-proof plan: I plan to embrace a very possible ongoing poison ivy rash for as long as it takes me to eradicate it. I also plan to have the last laugh when my yard is poison ivy-free.

Until yesterday, I proudly strutted through my garden assuming that I was among the elite 10-15% of the population that is not allergic to urushiol (the poison ivy chemical). I've never really had anything that was undeniably poison ivy and Calogel always quickly did the trick for any minor irritation. Needless to say, I was appalled when poison ivy had the audacity to show up on my arms and Calogel worked about as well as whatever worthless and ineffective analogy you can think of. It was so insanely itchy that I couldn't sleep, so I scoured the internet for home remedies and other options. I didn't like the idea of pouring bleach on my skin, wrapping myself in saran wrap like a burrito, or taking Prednizone, so I decided to try the apparent saving grace: a mud mask?

Lush mask I had on hand - any one will do!

I was skeptical, but then realized that one of the main goals of a facial mask is to draw oil from the skin. So after washing up and very apprehensively applying some, it not only instantly cooled and relieved all itching, but it also drew out moisture and formed a protective barrier over the poison ivy. I left it on overnight and awoke to a marked improvement. Definitely worth a try next time you have poison ivy!

So don't worry, this itchy little set-back has only further fueled my wrath and determination to quash the ivy. I strongly believe that there is a special place in hell for this weed. I lost this battle, but with the help of Lush, I shall win this war!

yoga vs. sports

Let me perch on my little soap box for just a moment to clarify that yoga never was and is still not a sport. By definition, a sport is "a competitive physical activity," but the entire expression of yoga practice rejects that premise. Widely known and accepted basics of yoga are that it is non-competitive and that the practitioner learns to connect more deeply with his or her body and mind. Through yoga asana practice, we discover things about ourselves; our strengths and weaknesses manifest on our mat and we work toward learning more about strengthening our bodies and sharpening our minds. Besides obviously not rivaling our neighboring yogis, we're not even meant to fight ourselves! In my humble opinion, our culture already struggles with this concept and could use more competition-free activities.

There has been a lot of controversy swirling around competitive yoga lately, as national bonified yoga competitions are popping up everywhere. If you haven't heard about it, since early 2012, groups have even been lobbying for yoga to be included in the 2016 Olympic games:

"Each Olympic-class yogi would have three minutes to do seven poses, five of which are mandatory (standing head-to-knee pose, standing bow-pulling pose, bow pose, rabbit pose, and stretching pose). The final two poses are yogi's choice. The judges would rate the contestants on their strength, flexibility, timing, and breathing."

- Article from The Week.com

Photo credit: Andy Jacobsohn - Avanna Brown in Eka Pada Sirsasana (Foot-behind-the-Head Pose)

Ayanna Brown - National Yoga Asana Championship.

Namely, Rajashree Choudhury (wife of Bikram Choudhury, founder of the competitive Bikram Yoga form of hot yoga) is one of the biggest supporters of the movement. She says that,"the competitions can be a way to interest people in yoga who might be put off by the spiritual aspect, by showing them the athletic aspect." Okay...so people would not be put off by viewing terrifying and widely unattainable contortions? Certain yoga poses take years to work toward; strength, flexibility and balance cannot be forced, so wouldn't emphasizing a "perfect yoga posture" in an Olympic event be dangerous for admiring fans?

Step into most yoga studios today and you will often hear encouraging little reminders to "focus on your own practice" or to "leave your ego at the door." The atmosphere of calm that many yoga studios strive to achieve is what makes yoga stand apart from any other physical activity. Many fear that this new type of competition would pervert western yoga into an ego-driven fad full of elite athletes. In the United States, yoga is already a booming business offering a variety of yoga styles that appeal to many different types of people. It's great that it's becoming so accessible and comfortable, but if western yoga keeps heading down this path, where will it end up?

I am most certainly not championing purist, perfect or elitist yoga in any way and I'm not trying to discourage anyone who solely enjoys yoga for the physical aspect. The mental and spiritual journey that one might discover through yoga is personal and (just as with physical postures) it should not be forced. The bottom line here is that regardless of one's personal goals and interests, yoga is meant to be non-competitive. Alienating those roots will change yoga practice into something it's not: a sport. How can that core value be ignored to justify induction into the Olympic games? Is this really a good way to expose yoga to the masses or is would it be doing more harm than good?

Personally, if yoga does end up in the Olympics in 2016, I won't be watching it. I'd rather be on my own mat or teaching yoga with goals of acceptance, self-awareness and modesty. What do you think about all of this? If you'd like to continue this dialogue, please feel free to comment below. I'd love to hear what others think, yogis or not!

Namaste!

introducing: skype yoga

Introducing: Skype Yoga - private customized virtual yoga lessons

Thanks to the free technology of Skype, I am excited to now be offering private yoga lessons from my home to yours. :)

Who: This option is meant to be for anyone. Busy? Have children or don't live near a studio? Traveling? I know that it can be complicated to find a way to enjoy a yoga class, or if you've never tried yoga before, a studio can be intimidating. Individual guidance can help empower you.

What: Once I understand your current goals and/or problem areas, I will develop a personalized lesson plan, just for you. I will demonstrate the poses and help to lead you through offering verbal cues and options, just like in a regular class. I can introduce yoga postures to you for the first time, work on a routine that you can practice independently on your own, develop modifications, breathing exercises or meditation time, whatever you're looking for...it's your practice.

Where: Wherever you are! You just need a private space for yourself and your mat that can be free from distractions.

When: Early morning, evening or weekend options are available. Class lengths and prices are adjustable from 30 minutes to 75 minutes.

Why: I love practicing with my students in person, but it's not always possible. I believe that individualized instruction is valuable to any yogii and should be easily accessible. Embracing this technology allows us to still work directly together and connect face-to-face, rather than trying to fit into the mold of a standard podcast, DVD or book.

How: With an internet connection, a PayPal account and a webcam, it's easy to set up for a class. Just place your computer on a table so that I can see you and you can see me.

Please don't hesitate to contact me with questions or comments, or to set up your very own Skype date. Namaste! :)

Photo courtesy & copyright of Little Story Studio

the rain barrel saga continues...

If you read my previous rain barrel post, you might not yet realize that this DIY now qualifies as a "saga." When we left off, I was touting the ease and affordability of this little weekend project. Well, 2 weeks and 3 rain storms later, things are now a bit more complicated.

Call me naive, but I never had a rain barrel before, so I thought I had time before I would need to add an overflow valve. Boy, was I wrong! I did not realize that a 50 gallon barrel would fill up and overflow in a 5 minute storm, but it certainly did. We cringed at all the wasted water that immediately flooded our basement.

Maybe a normal person would have just said, "Okay, well I'll add the overflow valve first thing tomorrow and be done with it." But not us...we decided we would go ahead and get 2 more rain barrels and THEN we could worry about the overflow valve.

I bumbled around the plumbing department until I came across this 1/2" thick flexible tubing. I've seen this work for other rain barrel links on the interwebs, so I figured it would be fine for me. I dug up the first rain barrel and added some concrete slabs underneath so that it could sit higher than the other 2. (I do NOT recommend this arduous task...even 1/4 barrel of water is much heavier than it looks) But, once that was done, I just added a few little 1/2" holes, some caulking and a metal dingus on the inside of each barrel, and I was good to go...or so I thought.

Mother Nature laughed at our efforts. Again, according to the weather forecast, we were fooled into thinking we had time to add the overflow valve another day. Lesson learned: you can't just keep indefinitely linking rain barrels to avoid making an overflow valve. :)


At 2:00am, I woke up to torrential downpour, 3 overflowing barrels and a freshly flooded basement. I clearly had no idea what I was doing, but I was not yet discouraged. I am working hard renovating our garden and I was determined to harness this over-abundant natural resource! So, back to the hardware store I went. After some more scratching my head and bumbling around, I ended up with this junk:

3" male and female seals, elbow pipe and long drain pipe named "Charlotte," apparently.

I was worried about making a hole that large in the barrel, but I needed the water to drain quickly from the 3rd barrel to allow the other 2 to drain and not overflow.

Traced outline with chalk, drilled hole in center and sawed out to the edges to make a 3" large hole

Hypothetically, it worked. This is how the drain looks on the third barrel, heading down into the original flexpipe, behind a bush and underground out to the road.

Round 3 of drainage adventures...

We've thoroughly enjoyed the free water we've been using for the past week. Temperatures have been over 95º, so we've been watering most of our new trees, shrubs and baby grass twice a day and we still have almost 2 full barrels!




UPDATE: I'd like to say we lived happily ever after, but not quite yet. (Don't be afraid of this project because I'm making all the mistakes for you.) The first barrel (the one receiving the brunt of the water flow from a huge roof) still overflowed in the last storm. I added a 3" connection (like the overflow pipes) between the 1st and 2nd barrels as well as the 2nd and 3rd to allow it to drain faster. It was not easy to do since the barrels could not be moved (note the impeccable caulk job) but it should do the trick. Fourth time's a charm, right? ;)

The mistake(s) I made were mainly in relation to water pressure. If/when the downspout is ever at full capacity in a storm, then the connection valves need to be at least as wide as the downspout, all the way through. The rain barrel ideas and designs I looked at must have had no trouble using small tubing; for a smaller home or roof, it would have been sufficient, but we have a very large roof, heavy storms rolling through and a basement that has a propensity for flooding. Although the process was stressful, I'm still definitely glad that we did it. We will have tons of free garden water for years to come!


FINAL UPDATE! Almost a year later now and we are SO thankful for our barrels! We've planted tons of things since then and have used them weekly. In the winter, we syphoned the water out and reconnected the downspout to the drain. Our basement has also since been waterproofed and the flooding had very little to do with my barrel adventures.

I'd say the only downfall is the actual lugging of water if you have a large or steep yard. We have about an acre incline with some new trees up the hill, so we are planning to add some gutters and a barrel or two behind the shed. We won't get as much water from such a small roof, but it would be nice to have some up there as well. Love them!