road trip yoga!

Nothing like a few solid hours in the car to make your back ache, your hamstrings cramp and your hips seize. As the driver, there's not much maneuvering and stretching you can really do during the car ride, but there are definitely a few adjustments you can make for alignment and everyone can participate in some rest stop yoga! 

SEATING POSITION: When you're in the car for hours at a time, it's important to think about proper seating position. Though some car seats are naturally more comfortable than others, you can make adjustments for better alignment. 

1) Ideally, the hips should be higher than the knees to allow length in the front hip flexors. Use a folded blanket to sit on if you can't adjust the seat accordingly.

2) Sit about arms-length away from the steering column, (for safety and comfort) with shoulders down away from the ears. Most people sit FAR to close. 

3) Though many people think good posture means 90º, the back of the seat should not be at a right angle but just slightly reclined, so as not to strain the angle in the lower back.

4) If you have cruise control, use it! You probably already do, but know that the more you can utilize cruise control, the less one leg is left extending for the gas and brake. Setting a speed will help you be more symmetrical, give you better gas mileage and allow you to move around a bit. 

5) Make tiny adjustments to your overall position as you drive to keep from cramping up. 

FOR YOUR ACHING BACK: 
When I'm driving, one of the first places I feel discomfort is my lower back. A tight lower back can contribute to sore hips and hamstrings, so this is a good place to start.

Ragdoll Pose: Fold forward with the chin tucked to the chest, lengthening and stretching from the tailbone. REALLY let the knees bend here to get the back stretch. Otherwise, you'll be stretching your hamstrings.

Child's Pose: Knees wide or close, tops of toes touching. Rounding out the whole spine in this way feels great after being seated.



FOR THE HAMSTRINGS:
As a runner, my hammys are already challenged, so sitting for long periods of time is a surefire way to shorten them even further.

Downward Facing Dog: Hit up a Down Dog to open the backs of the legs. Focus on getting the tailbone up high, bending the knees if you need to. You can also try a supported version by just propping your hands on your car.  

Bonus spinal and shoulder stretch, too! Ahh...

Pyramid Pose: Keep both hip bones pointing forward to assure proper pelvic alignment. For less stretch, scoot the feet closer together, for more, widen them front to back. Breathe!

FOR THOSE HIPS:
Nothing will make you cranky like tight hips. 

Stacked Log Pose: Knees bend at a right angle (or less, if tight) stacking one leg on top of the other. This will probably feel intense, but amazing after a long trip.

Bonus: If you're a passenger, you can practice this one right in the car!

Pigeon Pose: Aaaaaw yeeeeah! Be sure the foot stayed flexing in toward your shin.

I would save this one for when you arrive at your destination because I can assure you, you will NOT want to get back in the car.



When in doubt, just shake it out as best you can. Squirming around and doing whatever feels good is usually quite effective. Just remember that breathing is STILL the most important part so that all these sore muscles can get the oxygen and blood they need to relax. Hope you all can get away sometime and relax, too! Namaste!

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breathe loud, breathe proud

I've written about it before and I'll write about it again, darn it: the ujjayi breath. Take just a few yoga classes and you'll soon know that the single most important part of the practice is not the poses at all, but this breath. This noisy, raspy breath. The Conqueror Breath. Victorious, Oceanic, The Darth Vader....Ujjayi Breath. Whatever you call it, it is what draws our bodies from one pose to another, keeps our minds centered, activates our parasympathetic nervous system and efficiently floods the entire body with oxygen. Have you grasped the importance? Regular breathing in and out through the nose, chest breathing or cardio-style breathing are just not enough for yoga, physically or mentally. It makes a huge difference to feel the breath on the throat and slow it down significantly. In a group class, surrounded by other audible breaths, we remind each other gently to stay focused and breathe. 

Intentional breathing in daily life is the end result of the ujjayi technique. As we work to control, suspend and calm the breath during our practice, it becomes more natural off the mat as well because we're stronger. We're not just breathing deeply in a yoga class, we're breathing deeply while folded, twisted or lengthened; the lungs and diaphragm need to get stronger and work much harder to fill and expand, so when we're off the mat, strong intentional breathing comes more naturally.

"When we get into a difficult pose, a long hold in Utkatasana (chair pose) or a Navasana (boat pose) that never seems to end, the easiest thing to forget about is the breath. It’s instinct to hold our breath or shorten it. That is the moment when we need the breath most, we need the oxygen. It’s the same thing off the mat." - Source

A lot of people hold back because they feel self-conscious about breathing loudly, but breathing demurely will only hold you back in yoga. So let loose! As a student, I remember struggling to grasp this technique, wondering how my fellow students were making that weird noise. I eventually learned it by trying to fake it. When I specifically tried to make that noise, I realized with surprise that I had it; I noticed how different I felt. If you're not sure you're getting the technique down, try being noisy with your exhales, just sighing loudly with your mouth shut. Even if you feel stupid or think you're just faking it, try it. When you feel that wheezy sensation of air moving through your throat, you'll know you've got it.

"This sound, called ajapa mantra (ah-JOP-ah) or 'the unspoken mantra,' serves three purposes: it helps to slow the breath down, creates a noise to focus awareness on the breath and helps to regulate respiration by continually monitoring and adjusting the evenness of the sound, the smooth flow of breath." -Source

It may sound dramatic, but there is truly little benefit in doing yoga asanas without the ujjayi breath. Working toward this technique will strengthen muscles and mental focus that you didn't even know you had. If you're still feeling like you're missing something or need a different explanation to make it click for you, please ask me or your yoga instructor for help. Cultivating strong, confident breathers and yogis is what we're here for. <3

10 air purifying house plants

If your thumb is not green and you're more of a 'fake plant' type of person, never fear! Many of the coolest and most beneficial house plants require very little attention once established. With a little knowledge of what your plant wants, you can naturally clean the stale air in your home. 

Check out the following list, 10 of my personal favorites. I own and care for all of these plants, so let me know if you have any questions!


1.) Boston Fern: Often named the "most efficient filtering plant" for its time-tested ability to expel mold and toxins from indoor air, this beautiful fern cleans out formaldehyde, benzene, toluene, xylene and trichloroethylene.  
How to: Boston Ferns love humidity. Keep the soil moist and mist the leaves every once in a while. Position in a bright location (out of direct sunlight) and transplant when root bound.

Boston Fern

2.) Peace Lily: Number one on many lists, the easy-to-care-for lily is known to reduce harmful indoor toxins that may cause cancer. It helps in removing benzene and formaldehyde present in the house.
How to: This plant can grow in many spots where other plants have failed. Too much sun and the leaves will actually get burnt brown spots. Peace lilies will tell you when they need to be watered, so wait for the leaves to droop and water thoroughly.

Peace lily

3.) African Violet: As one of the top natural air purifiers, don't let it's delicate features and small stature fool you...this tiny plant packs a punch to air pollutants!  
How to: They need partial sun, warm temperature and well-drained soil, so water no more than once a week, tops. (To avoid spotting on the leaves, I water by simply placing a few ice cubes under the leaves to melt. They don't like having their leaves damp.)

4.) Aloe: Not only is aloe a great home remedy to have around for burns, but it removes nasty formaldehyde from your air! The bathroom is a great place for aloe to work it's magic. 
How to: As a succulent, they prefer well-drained soil. They may go dormant in winter, requiring even less water than usual. Larger aloes prefer full sun while smaller varieties prefer a bit of shade.

Small Aloe

5.) Spider Plant: This elegant plant is great at removing poisonous gases as well as other impurities like formaldehyde and xylene. Try one in the kitchen or near the fireplace, as these are the places where carbon monoxide accumulates most.
How to: Thrives in many varying sun conditions and doesn't require much attention. A healthy spider plant will sprout babies that can be easily pinched off and rooted in water. The spider plant grows rapidly, but likes to be a bit root bound.

Spider Plant (only about 1 year old in this photo!)

Baby Spider Plants rooting in water

6.) English Ivy: A great choice for people with asthma and allergic conditions, this plant has the amazing ability to remove benzene and formaldehyde and to off-gas various chemicals released by synthetic materials. WebMD noted that 60% of airborne mold in the room vanished just 6 hours after English ivy was brought in, as well as 58% if airborne feces! (Ew.)
How to: Keep in partial shade to bright light and water when dry. Be sure the roots are well-drained and mist leaves occasionally.

7.) Chinese Evergreen: An excellent air-purifier plant, Chinese evergreens filter out airborne toxins such as benzene and formaldehyde. Beautiful variegated leaves and a compact shape make this an attractive house plant.
How to: This is a great "starter plant" for those who lack green thumbs. A hearty and durable plant, it grows even better with less water and minimum light.

8.) Hoya or Hindu Rope Plant: A natural air purifier, the hoya is efficient at removing carbon dioxide. One of the more exotic plants I own, the rare, star-shaped, aromatic waxy flowers are unbelievable.
How to: Hoyas prefer bright light, well-drained soil and a temperature range between 55 and 75. Mine has done best in African Violet soil. Trailing vines may be trimmed and propagated to keep the plant full.

Hindu Rope Plant or Hoya

9.) Money Plant or Chinese Jade Plant: In the Chinese culture, Money Trees are said to bring luck, but they also bring fresh, purified air! The wide, flat leaves make this plant more efficient.
How to: Keep this plant in bright, filtered light. In the growing season, the plant’s soil should be damp, but during winter when the plant is slightly dormant, you can let the soil dry out more between watering. The leaves are critical to air cleansing and pruning encourages lots of them. 

Baby Money Tree

10.) Janet Craig Dracaena: Janet Craig sucks toxins such as benzene, xylene, trichloroethylene, toluene, and formaldehyde from the air you breathe.
How to: Dracaenas love moist, warm soil in indirect bright sunlight. The Janet Craig I have has survived much neglect, small college windows, a pestering cat and 3 moves. It's over 20 years old and 8 feet tall with lush green leaves, so I'd say it's a pretty hardy plant!

Janet Craig Dracaena

As a rule of thumb for the most possible benefit, allow one 10-12" potted houseplant per 100 square feet of living area. The more vigorous the plant, the more air it can filter. When it comes down to it, any plant is better than no plant, so if you're not sure whether or not a potential plant is going to clean your air, just rest assured that it works a lot better than the fake ones. :) 

If you ever need a little boost with your indoor air, maybe the flu is going around or you've recently painted, Purify essential oil is meant to do just that. It's made up of six essential oils that have been shown to deodorize the air, disinfectant and remove harmful airborne micro-organisms. Simply diffuse it into your home and breathe easy!

Good luck with your indoor air this winter! :)

alternate nostril breathing

When a student recently asked me about our alternate nostril breathing practice, I explained that it actually helps to create synapses in the brain between the left and right hemisphere. This was not exactly the answer anyone expected. :)

Alternate nostril breathing is a breathing exercise (pranayama) to help restore imbalances in your brain. It is a relaxing technique, usually practiced at the beginning or end of a class and will leave the practitioner feeling refreshed and alert. It's not just bringing extra oxygen into your blood and brain, there's some very interesting science behind it.

Your nostrils contain nerve endings that are directly linked to your brain and nervous system. Breathing in through your left nostril will stimulate the right “feeling ” hemisphere of the brain for increased alertness, while breathing in only through the right will stimulate the left “thinking” hemisphere and calm the mind. A little memory hook, right nostril = relax, left = alert

Research has shown that we all tend to favor one nostril or the other throughout the day. You may notice it sometimes and it may switch every few hours or so, but we don't always breathe openly through both nostrils. It has also been found that during times of congestion, brain activity on the hemisphere linked to the less congested nostril is more active than the clogged up nostril and corresponding hemisphere. (Now you know why you feel so dopey when you get a bad head cold and both nostrils are obstructed)

Consciously alternating your breath between nostrils activates the brain as a whole for increased function and helps to correct these imbalances in nostril functioning and brain functioning. Cool, huh? Here are some of the main impressive benefits of this pranayama:

Maybe it's just me, but I definitely think I could use some extra brain function sometimes. :)  Alternate nostril breathing is not complicated to practice, it's just a slow intentional deep breathing technique. If you'd like to try it, follow the directions below.

Alternate nostril breathing is safe for most people to practice, but under no circumstances should anything be forced. As with any pranayama exercise, if you feel too congested or if you ever begin to feel light headed for any reason, please stop and return your breathing to normal.

This pranayama is a great option for that little mid-afternoon boost. So maybe next time you're ready to turn to coffee or caffeinated soda, try a few rounds of caffeine and sugar-free alternate nostril breathing.

Namaste!

For more interesting articles and studies on alternate nostril breathing and its immediate effects on the brain, metabolic processes and immune system, check here.

breathing is important

I remember one of the first yoga classes I ever took. When the instructor babbled on about cultivating the "oojawee," I tuned him out. I didn't know what the heck that meant and anyway, I was too busy gasping for air to think about it. Years later, I did finally figure out what it meant and I'm still working on it. The ujjayi breath may come more naturally now, but the journey in finding strength and focus of the breath is never over.

Ujjayi (ooj-JA-yee) - Sanskrit term for a breathing technique used throughout a variety of yogic practices. The term translates literally to "victorious breath" and is sometimes referred to at the "oceanic breath" due to the sound it produces.

If you're not familiar with the ujjayi breathing method or are not sure you've fully grasped it, here are some helpful tips:

1 Sit tall in a comfortable position, placing one hand on the stomach and one on the chest. As you inhale through the nose, allow the belly to expand like a bellows and notice how your lower hand moves. Even as you inhale the air all the way up into your lungs, the hand on your chest does not move much. Contrary to popular belief, for the most fulfilling and complete breath, our chest only expands slightly from the diaphragm lifting. Chest-breathing is a shallow, incomplete type of breathing that we all have a tendency toward. Breaking that habit in daily life is a benefit of practicing ujjayi.

2 On the exhale, (also slowly through the nose) draw your navel up and back toward the spine, forcing out all the air.

3 Here's the part that might be challenging at first: when you exhale during ujjayi practice, you are meant to close off (or narrow) the glottis located in the back of the throat. This narrowing of that passage helps to lengthen and control the breath, while at the same time, creating an audible noise, as if in a deep sleep.  It's a little hard to grasp at first, but once you get it, you'll feel it.

Check out your glottis. This little space between the vocal cords makes the ujjayi breath possible.

Try it this way: Take an inhale through the nose, and just for this illustration, allow the air to come out through your mouth in a sigh. On the next breath, inhale through the nose once more, but this time, close the mouth completely and still try to force the air out of the mouth. If you don't allow the mouth open, you should feel the air pulling through the back of your throat and hear that audible "oceanic" sound. If you ended up hacking or blowing the air out through your mouth, that's okay. It just takes practice.

Practicing the fundamentals of the ujjayi breath is beneficial whether it's your first time or your thousandth. It really is the most important part of yoga and will carry you through your practice, help you remain focused, lift and strengthen your diaphragm, and create a meditative, soothing sound for all to share. What more could you want from just breathing!?

Keep ujjaying, yogiis! :)

take your yoga with you

Ever thought about practicing some yoga during your commute? (No, I'm not talking about popping into a handstand on the subway.) I mean have you ever made your commute a consciously relaxing and comfortable experience? (Without involving large muffins or iced coffee...mmm). It might not be as difficult as you think to work on your yoga, even if your commute is public. :)

Breath: Start with your breath. If you regularly practice yoga, you will know to cultivate your ujjayi breath. If you've never taken any yoga before, that's okay! You can start by simply breathing in and out through the nose, slowly. Begin to lengthen each inhale and exhale, making them nice and full...pulling the air up from the pit of the belly, filling up the diaphragm, and then with each exhale, tuck the navel up and back in toward the spine. This complete breath helps to expel out all the stale air that tends to settle in our lower lungs, all while strengthening the diaphragm and the abdominal muscles.

Since ujjayi breathing is practiced throughout an entire yoga session, it's perfectly acceptable to work on this technique all the way to and from wherever you're going. Imagine how much stronger your diaphragm could be after working on this consciously for a few weeks!

Bandhas: The term bandha is Sanskrit for "energy lock" and there are 3 basic locks. The Mula Bandha (pelvic floor lock), Uddiyana Bandha (abdomen lock) and Jalandhara Bandha (chin lock). We'll focus on the Mula and Uddiyana Bandhas. (Jalandhara bandha involves "locking" the chin down toward the chest, which is not a desirable posture for driving.)

While practicing your deep ujjayi breathing, retain a deep inhale and contract the pelvic floor muscle, Mula Bandha. This lock can be challenging for some, but the benefits are great as you learn to strengthen these delicate muscles and use this technique during your asana (physical yoga pose) practice.

Try the same with the Uddiyana Bandha, only after an exhale. Contract the abdomen, tucking it deeply in and up under the rib cage. This encourages proper breathing and is also beneficial throughout yoga practice.

Spinal Alignment: Our spine is something that we should all be thinking about every day. It's so easy to fall into poor posture habits, especially in a car or at a desk. Be sure to adjust your seat, making sure that the base of your spine makes contact with the back of the seat and the knees are slightly lower than the hips. Also, many people make the mistake of tilting the back of the seat the whole way to 90º, thinking that sitting up pin straight is good. In reality, you should allow your spine to relax backward just slightly, taking pressure off of your lower spine. Shoulders (down and away from the ears) should relax back against the seat, and your whole body should be about arms length away from the steering wheel. This distance from the steering wheel can feel much too far if you're not used to it, but not only is it better for your posture, it is also much safer. (Heaven forbid your air bags should ever go off if you're 6" from your steering column.)

Throughout your day, wherever you go, take your yoga with you. Think about what your spine is doing and understand that years worth of spinal imbalances and muscle memory will enable much of your poor posture to be subconscious. Whether you're walking or sitting, imagine that someone is gently lifting the crown of your head upward. Leave notes or set phone reminders to: Uncross legs, Lift the spine, Sit up tall, Relax shoulders...etc.

Most of all, have patience with your posture progress. All of these changes can feel very awkward at first, but after a few weeks of dedication, your body with thank you!