body grudges

Think about the last time someone really pissed you off. It could be as simple as an angry, careless motorist cutting you off during rush-hour or as complicated as years worth of mental/emotional abuse. Either way, when you're angry, certain hormones are released kicking off a chain reaction of events throughout your body that result in a rise of blood pressure, cortisol and adrenaline, maybe some choice words...etc. You may even notice that more traumatic events will trigger these reactions in your body long after the initial stress response (ie. holding a grudge).

Just like the mind, our bodies cling to emotional trauma too. Unresolved issues can literally build up a variety of toxic substances in the body that settle in certain muscles, joints and organs, often later to surface as a chronic injury, illness or source of frustration and tension.

If you think about your body and become aware of your regular patterns, most people will know where they "hold tension." Times of stress might result in the neck and shoulders contracting, tense hips, lower back pain or tension headaches. The body responds to negativity in very tangible, yet often ignored ways. We know that our body reacts obviously during stress, but when the mental effects of stress linger, it's only natural to also know that recurring and unresolved emotional stress will manifest in chronic pain, recurring injury or illness.

When I officially learned about the theory of different types of stress residing in different areas of the body, I was taken aback at how hard it hit home. I had been told for years that there is no logical reason why my shoulders and upper-back are always so tight, my scapula almost being fused to my thoracic spine. As a yoga instructor, it's not as if I don't make an effort to work out tight muscles in my body, especially those with which I struggle, but I was told that this must be the area in which I just "hold my tension." Though partially true, learning that shoulder pain is directly correlated to "how much we take on" and feeling as if "the weight of the world is literally on our shoulders," it finally made sense to me. My overwhelming responsibilities as caretaker for my husband were taking a serious toll on my body. Over the last few months as my husband's health has taken a huge upswing, my shoulder pain is, inexplicably, virtually gone.

We ALL have emotional "grudges" in our body. These are the traumatizing, sad or stressful parts of life that we have just not been able to fully shake, cope with, work out or move on from (whether we realize it or not.) Clinging to past hurt is a normal part of life. It's unhealthy, but it's often how many people make decisions to shape their future and create their life story. Depending on how we deal with stress on a daily basis, "traumatizing" can mean very different things to different people. In other words, the more naturally high-strung you are, the more effort you will need to make for self-care to undo the damaging effects of your stress.

If you have a specific area in the body of recurring trouble, see if you might better understand what types of emotions could be causing it with the information below. These are just some of the common areas in which people struggle with blocked emotional energy, but here's a more detailed chart.

Throat: lack of trust/self-expression 
Shoulders: burdens/responsibility
Heart: lack of love/compassion
Lungs: feelings of sorrow/grief
Liver: anger
Elbows: pushing away
Wrists: feelings of grasping
Adrenals: stress
Kidneys: fear
Hips: lack of support
Knees: ego
Ankles/Feet: issues with standing for yourself

There's so much to know about the emotional centers of the body. But to get rid of these chronic issues once and for all, start by addressing them emotionally, not just physically. Think about what could be causing your pain on a mental level and re-frame it. You can't always change the situation you're in, but you CAN change how you react to it, how often you seek support, guidance or counsel and how you continue to create or break down poor habits of self-pity and negative mantras. Focus on one issue at a time. Meditate on it. Let yourself feel whatever you're feeling, but then find a way for yourself to truly let it go. And above all, listen to your body because it's telling you some seriously important shit.

Namaste!
Comments or questions? Comment below or email Rosslyn!

nature vs. stress

I feel like I blog a lot about stress. I guess I just can't stress the importance enough! (Pun totally intended) It's part of every day life for everyone. Your body sends stress signals when you are hungry, when you stub your big toe or when you are in rush-hour traffic. For many people though, stress is an unconscious constant state because our minds are careening out of control. Though most animals and primates automatically shut off their stress signals when they're not in immediate danger, the gift of our developed mind has also plagued us the chronic subconscious habit of worrying, anticipating and perseverating. How we deal with stress really does 'make-or-break' us and effect our overall health, so we can't keep ignoring it.

I was recently reading some of the diaries of good ol' Anne Frank. It's really amazing to think about such an intelligent young woman reflecting on her life, the people around her and basic human nature, all while grappling with world-altering events. Some of her thoughts and beliefs are downright profound, especially for a 14-year-old. Coping mechanisms are different for everyone, but I loved that one of her favorite ways to de-stress was to spend time in nature.

“The best remedy for those who are afraid, lonely or unhappy is to go outside, somewhere where they can be quite alone with the heavens, nature and God. Because only then does one feel that all is as it should be and that God wishes to see people happy, amidst the simple beauty of nature. As long as this exists, and it certainly always will, I know that then there will always be comfort for every sorrow, whatever the circumstances may be. And I firmly believe that nature brings solace in all troubles.” ― Anne Frank, The Diary of a Young Girl

You can find more of Anne's best quotes here.  

Sometimes, reading simple advice like this really helps me put my stress in perspective, so that's why I'm sharing it. If Anne Frank can cultivate peace through the beauty of nature, then certainly I should be able to as well. Have you tried seeking out a quiet spot in nature to clear your head? It doesn't have to be a completely private and silent spot to have an effect, but you can observe any small microcosm. Whether it's sitting inside, looking at your backyard, heading to a park to sit in the woods or practicing yoga outside, natural beauty has a way of showing us it's intricate perfection and making us and our troubles feel smaller by comparison. And spring is a perfect time to try it! :)

Intricate perfection and balance!

you have an ego problem

Advanced yoga posture photos can be inspiring, intimidating or even infuriating!

QUICK: what are the very first thoughts that enter your head when you see yoga photos like this? Do you think: "wow, I wish I could do that" or maybe, "what a show-off." Perhaps you judge her alignment, her body, her tattoos, or compare yourself to her in some way. Even though you know it shouldn't matter, perhaps you wonder if you could ever squish yourself into that pose...or if you could do it "better" than her. Having something to aspire to is great, but where do you draw the line between inspiration and envy? Or, if you're on the other end of these photos, how do you find balance between inspiring others or just showboating your strength and flexibility?

We all deal with it. Regardless of how you label it or how much you're aware of it, we all have an ego problem lurking in our lives, our relationships and...our yoga practice.

"In our Western culture, the word ‘ego’ refers to certain characteristics that often make someone intolerable in the eyes of others, things like arrogance, selfishness and an inflated sense of self-importance. Based on that view, most people would probably say that they don’t have an ego. But the very fact that they would say “I don’t have an ego”...indicates that they do!" - Yoga Magazine

Sorry, but it's true. Though the contortionist-like show-offs might be the most obvious candidates for an ego-check, students that lack appropriate self-esteem tend to be the ones who are actually fighting the hardest battle with ego because they don't think it's there. (Read that again) Pushing too hard during practice, comparing yourself to others or continuing an internal dialogue of self-loathing are all very damaging ego-related habits that need to be eliminated.


Think of it this way: as with anything, the more we practice something, the better at it we become. Our mind automatically responds to mental stimulus in a certain way and in turn, our bodies and nervous system react. So if during your practice, you are "practicing" a wandering mind, an over-confident attitude, feelings of frustration, trying to make your poses look a certain way or putting yourself down, then your yoga journey is coming along strong...heading in the wrong direction.

So how can we really rid ourselves of ego? Awareness is the first step. Acknowledge this inherent battle. Whether your self-worth is over-active or under-active, you need to practice mindfulness in order to find a balance. 

1.) Ask yourself: Is your yoga practice an obsession or a bragging point? How do you really approach your yoga practice - do you push your way through? Do you flow by allowing your body to be as it is or are you trying to reach a certain goal? Do you feel the need to please the teacher, post photos on Facebook or compete with those around you? Many of these issues might be deeply imbedded in our subconscious mind; once you begin to notice where you're struggling with ego, you can then work to change your thought patterns.

2.) Meditate. I can't stress the benefits of meditation enough (pun totally intended). Besides the obvious necessity for us all to slow down and lower stress levels, mindfulness meditation is hands-down one of the best ways to encounter your true self. Though it may sound cheesy if you've never tried it, you'd be amazed what a regular meditation practice can do for your ego, spirit, contentment and overall mental state. When you become aware of negative habits in your mind, you are then able to analyze them and head it off next time it surfaces.

 3.) Be patient. A two-fold goal, you won't get anywhere on any journey without patience. Know that transcending your own insecurities, preconceptions or frustrations associated with your ego isn't going to happen overnight. Months and years of consistent, focused meditation is a good start.

Even if you don't know where to start, just try to notice your habits of judgement. Don't neglect the importance of this process. Ego will get in the way of everything around you before you even know it, but once controlled, will allow a whole new quality and depth to your life and those around you. Namaste!

"Go beyond your ego and the internal dialogue. Make a decision to relinquish the need to control, the need to be approved and the need to judge. Those are the three things the ego is doing all the time. It's very important to be aware of them every time they come up." - Deepak Chopra

 

battling germs with yoga

As fall approaches, I look forward to dusting off my teapot, cozy hoodies and fluffiest slippers. I love the refreshing crisp air and the promise of bonfires, beautiful fall colors and the death/hibernation of many bugs. Ahhh! :) But one thing I do not look forward to is the inevitable influx of allergies and germs. I picture kids venturing back to school in close-quarters and wiping their grimy hands all over each other's stuff, spreading their little kid germs to their teachers, family, parents and eventually, co-workers of parents (ie. me). 

When I'm not blaming children for fall allergies and airborne germs, I'm actively studying home remedies, prevention and of course, yoga remedies. A regular yoga practice will already give you an advantage when it comes to your immune system, but if allergies already have you down, you're at a disadvantage.

“If you have allergy symptoms, your immune system is already working overtime. A stuffy nose, ears and sinuses, inflamed eyes, headaches, sore throat and difficulty breathing are all caused by the mucus-producing process of the immune system attacking innocuous invaders. Through relaxation, the nervous system can tell the immune system to settle down and stop attacking the foreign bodies, which are naturally cleared out in a non-allergic person by sneezing once or twice a day. When the immune system backs off, inflammation and mucus decrease and symptoms diminish.” - yogasite.com

These are scientific facts, people. Even if you don't want to get into the mental focus, spiritual aspect, chakra work or anything touchy-feely, it's still there and like it or not, it's effecting your entire endocrine system. So the question is: what's going on with your nervous system? Is it ignored, over-worked or rundown? Regardless of how you feel, if you're mentally run-down, your immune system is run-down, too.

In general, yoga helps to lower stress hormones that compromise the immune system, while also conditioning the lungs, respiratory tract and lymphatic system. But besides preventative practice, many yoga poses are specifically therapeutic to target certain glands, organs and bodily systems that, when stimulated, can help ease discomfort and speed recovery. I'm excited to be offering a workshop with a focus on the immune system. There's so much to learn, but when I feel like I'm coming down with a cold or am trying to get through one, I have a few powerful asanas that I focus on:

1.) Lion's Pose: Simultaneously one of the most-useful and most-intolerable yoga asanas, lion's pose is just normally one of those asanas you will prefer to practice alone.

A few brave souls, photographed practicing Lion's Pose.... ;)

I've had amazing success with lion's pose instantly relieving sore throats, but the key to this pose is making an obnoxious face that involves sticking out your tongue as far as you can, looking upward and exhaling (or roaring) loudly. Needless to say, I don't cue it often in class. Even Yoga Journal makes fun of lion's pose under the Partnering section:

But in all seriousness, this asana has significant (often instantaneous) benefits. It doesn't feel so silly to practice once you realize how well it works. Lion's Pose relaxes the muscles of the neck and jaw, easing the pain of a sore throat or swollen glands and can also help to soothe a cough. During the "lion's roar," the nasal passages drain, expelling mucus from the lungs.

Lion's Pose is my first go-to asana when my throat doesn't feel quite right. Remember Lion's Pose during the first signs of your next sore throat and be amazed at the results!

2.) Inversions: There are many types of inversions from the very gentle (Downward Facing Dog, Forward Fold) to the advanced (Headstand, Scorpion...etc). Even a restorative Child's Pose is technically an inversion, since your head is resting lower than your heart.

Any inversion is therapeutic for the lymphatic system, circulation and immune system.

Regardless of where you are in your practice or what you're comfortable with when you're ill, you can usually find some sort of helpful inversion. Any time your heart rests lower than your head, circulation of your lymphatic system is improved, which in turn helps your body defend against infections. Being upside-down also helps to prevent secondary infections by draining the lungs.

If you have sinus pain and pressure, inversions can help to drain your nasal passages, but don't push it. Stay mindful of what your body is feeling and only do what feels comfortable.

3.) Twists: I already spoke a lot about the benefits of twisting postures here, but if I've said it once, I'll say it 1,000 times: daily twisting yoga asanas are by far the best preventative measure you can take to strengthen your immune system and protect against disease.

Twisting posture ideas, from simple and gentle to deep and advanced.

70% of your immune system lies in the digestive tract, but some doctors and scientists argue that it's an even larger percentage. Each time you turn your torso and breathe deeply into a yoga twist, you are wringing out toxins and literally massaging internal organs that are imperative to a healthy digestive system and immune system. Twists are also a great way to increase blood flow, so they're naturally energizing if you're feeling sluggish and under-the-weather.

There are tons of other interesting yoga postures and practices you can benefit from when you're sick, such as including the use of a neti pot. Being in-tune with yourself will allow you to notice subtle changes in your energy level and give you a chance to fend off infection proactively. Ultimately, being sick is one of our best opportunities to learn how to truly listen to our bodies, refine our patience and reconsider our priorities.  There is never a good time to be ill, but when you're body tells you to "slow down," how do you handle it?

pajama yoga challenge

When is the last time you've had "one of those weeks?" You know the kind. The alarm blares and the first thought that flickers into consciousness is, "Friday?" For a seemingly endless amount of days, the answer is a resounding, "NO...sucker." Weeks like this can be a vicious downward spiral and before you know it, your whole life is getting lost in the desperate shuffling from one weekend to the next. You may lack energy, feel depressed or stressed. Throughout the day, you might be clock-watching, scatter-brained or unmotivated.

The bad news: this crappy week might be at least partially your fault

The good news: you can reverse the cycle!

I hate to break this to you, but not all crappy weeks are bestowed upon you by a stressful job, relationship, health issues or unforeseen challenges. Besides striving to improve your attitude and being mindful of your many blessings, consider setting aside time each day to practice just 15 minutes of quiet yoga. I know, you don't have any time to set aside, right? Who does? The fact of the matter is: we all have the same 24 hours allotted to 1 day, we just have different priorities. Person A might be ignoring the dirty dishes to go for a run while Person B is furiously polishing the hardwood. Person B might later be sleeping soundly while Person A is lost in the world of Facebook.

You might not realize how much time you spend each day doing things that can wait, are unimportant or feel much more important than they are.

Challenge: set aside 15 minutes for yoga (heck, even 5 minutes) at the same time every single day. Don't beat yourself up if you miss a day, but give it an honest try for at least 1 week. Ideally, sometime in the morning is when you are most in-tune with what your body needs, but just do a few poses...whatever feels right. I would encourage you to practice in your pajamas for convenience, style and comfort. If you already exercise or practice yoga regularly, use this 7 day challenge to work on the spiritual and emotional aspect of it. Don't allow your practice to become another thing to check off your To-Do list or a sequence of meaningless poses.

Morning Yoga 15 Minute Challenge - Shown here with ferocious bedhead AND fierce pajamas!

Some ideas for the daily challenge: Neck rolls and shoulder/arm circles in Mountain or Easy Seated Pose, Forward Fold, Ragdoll, Cat/Cow, Child's Pose, Threaded Needle and Down Dog. Sometimes, that's all I want, need or have time for, but if you feel up to it, move into some controlled vinyasas (Sun Salutations). 

Move slowly and allow time to deepen and breathe into each pose. Along with a strong ujjayi breath (read more about that here), yoga will jump-start your day, loosen tight muscles and get some blood flowing, in turn releasing endorphins, calming the central nervous system, slowing the heart rate, boosting your mood, strengthening the diaphragm and allowing you to better cope with stress throughout your crappy week. PLUS, you get a 15 bonus minutes in your pajamas. ;)

Email or comment to let me know if you're planning to give this a whirl or if you have any questions. Or if you'd rather have no accountability, let me know how it went once you're done!

find your inner...cat

I walked in on this scene shortly after my new yoga room had been established. It was clear that she was enjoying herself as she didn't move a muscle even after being woken up, pet, photographed and laughed at.

Pure bliss.

It got me thinking about being present and truly relaxed. (My pets can teach me a lot about this!) How easily are we distracted from enjoying life? How often do we worry so much about the future or what others are thinking that we lose track of our peace? Being still might be a little easier during meditation, prayer or yoga practice. In a warm, dimly lit room among others of the same mind set all stretching and breathing slowly and deeply, true peace may come a bit more naturally. But what about when we're sitting in traffic? Or having a truly hectic day at the office? How can we carry peace throughout daily life?

Whether you practice yoga or not, I think it's important to occasionally (without stressing about it) analyze your reactions to stress. How do you handle tension physically and emotionally? Do you buckle down and suck it up? Do you address it head-on (ie. prayer, meditation, counsel)?  From a pesky hole in your sock to being laid off from a job, stress will always be part of life. But how we address it (or don't address it) will eventually have consequences whether we realize it or not.

You can only avoid so much stress. Eventually, stress will find you. But if you work at being well-equipped with a healthy soul, it will show. And maybe it will look something like this cat.

Namaste!