yoga exists to find comfort.

There are big misconceptions going around everywhere about yoga. It's nothing new, but stereotypes exist about what yoga is, what it's for and who practices it. It's unfortunate for newbies, frustrating as a teacher and obvious as a practitioner: people think that yoga is for a certain type of person, usually not them. There's a 'clique' mentality that surrounds this mysterious yoga paradigm, defining it as an elitist form of physical exercise, a mystical practice that involves patchouli and/or just something trendy that rich, skinny women do. Visceral, but true.

The fact of the matter is: yoga is none of those things. It's meant to be accessible and enjoyable for everyone. In many ways, it's literal purpose is for comfort. I want to tell this to people on the street. Yoga literally exists to find comfort! Not so that you can learn how to fling a leg behind your head.

One of the most surprising things to realize in our western culture is that ancient yogis only developed the physical postures (asanas) that we practice in order to find comfort for longer periods of time in stillness (meditation). It was actually only a method to stretch and explore the entire body in a gentle way to avoid muscle cramps. This was way before women ever dominated the yoga world or the term "power yoga" was coined or studios were heated up to a sweat-inducing temperature. Nothing wrong with any of those things perhaps, except for an ignorance of historical roots.

Wholehearter Yoga - motto

Besides it origins, and in a more practical sense, yoga is also meant to help us to find comfort in our minds. Peace of mind. Noticing negative self-talk and stopping those habits in favor of listening to our bodies. Truly guiding us to a more contented state; a state of comfort that most people don't have.

Saying that yoga is meant to find comfort does not translate to saying, "yoga will always be easy," because it won't and it shouldn't be. There will be times that your mind and body will be gently nudged to go deeper, meditate more sincerely, confront judgement more genuinely or to just notice and be curious about yourself in a powerful way. Achieving comfort absolutely is not something you will experience in every sense after your first yoga class. But a taste of it is all someone needs to get hooked on the rest of the essence of yoga.

The motto of my studio is 'keep yoga cozy' in an effort to distinguish my teaching philosophy from many yoga stereotypes. (Also an excuse to push the boundaries of my wardrobe toward pajamas.) But I remember what it felt like to be intimidated in my first few yoga classes. I didn't understand that my pose didn't need to look like the teacher's pose, that no one was watching me and that, really, I could do whatever the hell I wanted and that would've been even better.  All it takes is one attentive and approachable teacher, one comfortable and inviting class or one welcoming yoga community to begin to break down stereotypes. If you practice yoga, you are representing an ancient, sacred and important practice that people NEED in their lives. Help them to understand what you're really doing there. Namaste!

carrot juice

Rather than offering my yoga students energy drinks, bars or water after class, I'm really looking forward to stocking fresh carrot juice at my studio! I'd love to explain why I chose juice, why carrot juice and why it's such a great compliment to yoga practice.

Juicing, as opposed to blending, steaming or eating raw is one of the best ways to quickly and efficiently flood the body with liquid nutrients. Nutrients directly enter the bloodstream, creating an instant energy boost and powerful detox response.

Carrot juice in particular, has many benefits and has been a large part of my husband's healing protocol and nutritional balancing program. Regular consumption of carrot juice boosts the immune system, improves digestion, liver function & detox, balances skin problems, increases metabolism, supports healthy vision, discourages water retention, ulcers and anemia. (Source) It's also cheap compared to other juicing vegetables and is available year-round!

Though carrots have a high sugar content, they are a very good blood sugar regulator, which (for most people's high-sugar lifestyles) is a huge help. The juice is also rich with biotin, potassium, bioavailable calcium, magnesium, phosphorus, organic sodium and some trace minerals, pro-vitamin A, vitamins C, D, E, K, B1 and B6.

• Vitamin A: 340% of your daily recommended dose for healthy skin
• Potassium: 18% DV for proper fluid balance and muscle function
• Vitamin C: 3mg to pump up your immune system
• Vitamin E: 0.3mg for the synthesis of hormones and to maintain healthy cells
• B Vitamins: For your nervous system and brain function - Source

Since we work so hard during yoga to balance the nervous system and the body, detoxify with twists and work toward a balanced mind and body, carrot juice is a wonderful complement to top off your yoga practice and continue healthy detox off the mat.


If you've never had fresh juice or don't regularly drink it, here are some general tips:

1) Drink juice on an empty stomach at least 1 hour after eating or at least 15 minutes before a meal.

2) Do not chug the juice. Drinking any fresh juice too fast could cause an upset stomach or result in what we'll just refer to as a  powerful detox response.... :) You also need to give your body time to release the saliva that contains digestive enzymes, crucial in delivering the nutrients to your cells. 

3) As soon as your freshly made juice gets exposed to air, its live enzymes begin to degrade, therefore decreasing the nutritional content. All Wholehearter juices will be made fresh, but always be sure to drink your juice within a day of purchase.

Share your thoughts!

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!

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!

Click to be taken to Wholehearter Yoga Website.

pigeon pose pins & needles

Pigeon Pose: a deep, hip, piriformis and sciatica release that can be simultaneously amazing, challenging, relaxing or slightly uncomfortable. Though many of us adore full pigeon pose, just as many struggle to find that point of release. Myself included, many people also have at some point experienced foot or leg tingling or numbness in the pose. If you regularly experience annoying sensations while trying to relax in pigeon pose, there are definitely options to help!

First of all, let's look at WHY you're experiencing numbness here. Is it poor circulation? Improper breathing technique or misalignment in the pose? I experienced numbness in pigeon pose for the first full year of my practice and it would often continue for a while after class before it dissipated. It drove me nuts. As a runner, I knew I needed the pose and though it felt good for me, I wish I would have known more about it or how to avoid that annoying "pins and needles" sensation. 

According to my research and assuming the pose is correctly aligned, 9 times out of 10, what you're experiencing is simply tightness in the piriformis muscle that results in annoying compression or pinching of the sciatica nerve.

The piriformis muscle is a flat, band-like muscle located in the buttocks near the top of the hip joint. It stretches just across the sciatic nerve (as shown), so when it's too short, in a stretch like pigeon pose, it ends up smashing the nerve.

Though you probably don't experience the numbness any other time, it's very common in pigeon pose because the piriformis muscle is exactly what we're targeting and it needs space to stretch across the sciatic. Ideally, you should work toward lengthening the muscle enough to allow healthy circulation and not experience any numbness.

There are multiple common factors that contribute to piriformis muscle shortening:

1) Lack of stretching: Sorry, but if you only practice yoga or pigeon pose once a week, this could definitely be you.

2) Weak synergistic or antagonistic muscles: Basically, the muscles that work with or work against the piriformis are unbalanced. This is common in runners or anyone who practices 1 type of sport regularly. The best plan is to take cross-training seriously to balance out surrounding muscles.3) Foot dysfunction: If your foot is constantly hitting the ground wrong, your whole body and spine will be thrown out of balance. We practice yoga barefoot to help activate the pressure points in the feet, creating better strength, balance and overall gait. A chiropractor can also help.4) Too much sitting: (ie. desk job) We all know that sitting is bad for our bodies, but it's especially hard on the hips. The front of your hip flexors are in a constant state of contraction when seated, so overtime, they tend to want to stay that way.

HOW you can help release the piriformis:

1) Tennis ball pressure point: This is by far the best recommendation I can offer, if you really want to work toward fixing the core issue. A tennis ball offers the perfect size, shape and amount of pressure to pinpoint and help release the exact spot where the piriformis attaches.

Tennis ball pressure point for piriformis muscle. Remember to breathe deeply!

Since we're trying to target pressure points here, it will be a bit uncomfortable. Let's just say, "you'll know it when you find it." Try propping the tennis ball under the bum and lying down to help release the muscles over the ball. If the tennis ball is entirely too much though, just try rocking onto the hip/butt on a flat surface at first, moving the knees around and exploring and breathing into tight spots. 

Ask for or bring a tennis ball with you to your next class for your hip opener! 

2) Practice Modified Pigeon Pose: Rather than letting gravity sink you into Full Pigeon pose, try a gentler version to control your position. Modified Pigeon can be performed two ways. You may either set up for full pigeon pose, but just let the back leg stay bent, not extended, or lie on your back, cross one ankle over the knee and press in toward your chest as shown in my little drawing.

Modified Pigeon pose is a more passive version of the stretch.

Both of these pose options will help you gently loosen the muscle, working toward a full release. You might also try rocking back and forth or using a block or strap for support as needed.

3) See a chiropractor: If you practice yoga a few times a week or experience numbness outside of a hip opener, seek the help of your chiropractor. Your hips may need a little extra TLC.

As always, don't perform any poses that cause discomfort, but I do think the old adage is true that "your least favorite pose is usually the pose you need most!" Don't give up on finding a comfortable hip opener because the tingling is a surefire sign that you need it.  If or when you begin to feel tingling in any hip opener, always feel free to move out of it to a different hip opener or ask your teacher for suggestions and modifications. Keep yoga cozy & namaste!

6 tips - overcome savasana anxiety

Savasana is hands-down (well, palms-up, I guess) the most challenging part of yoga. Everyone struggles in different ways, but many struggle with severe anxiety. Though there's not much information out there on it, I assure you, you're not alone and I'm tired of savasana anxiety being a joke, a secret or some sort of yoga taboo. Meditation anxiety is a very real challenge for LOTS of yogis, so much so, that some hurry out of the studio just before savasana to avoid discomfort.

Being still, quiet and vulnerable is NOT easy. Stationary meditation can be a very emotional and challenging experience especially if you're naturally high-strung, new to yoga or aren't sure exactly what to do. You might experience stress, shortness of breath, racing thoughts, anxiety and/or chest tightness during savasana. The more you practice savasana in a negative light, the more the stress can manifest.

"Thought alone can facilitate the secretion of hormones and chemicals into the bloodstream that provoke a mental or physical reaction. The heart rate may rise, blood pressure become elevated, (hypertension), stomach may secrete acid, the muscles may tighten, etc... So within this corpse pose there is a practice happening..." - Bryan Kest

But "meditation helps with anxiety," right? So why are some experiencing anxiety FROM meditation? The answer is that the anxiety is often aggravated because we're so unaccustomed to living in the present moment that when that's all we have (no other distractions), our subconscious freaks out. This, in turn, can elevate the heart rate and cause panic attack symptoms. It's not that the anxiety is non-existant when we're not meditating, but that anxiety is just often easier to repress or ignore in daily life. When we meditate, we're at our most vulnerable to emotion, so our subconscious fear of facing the anxiety triggers the "fight or flight" response in our body. This is why most savasana-haters can still feel peaceful during their whole yoga practice, but not once the body settles to stillness. The mind has no escape.

It may be difficult to open up about savasana anxiety because many other yogis experience such relaxation and restoration from savasana.  Don't let their post-savasana bliss get you down...all you need to do is come at your anxious feelings from a different angle to work toward that awesome savasana you've always wanted.

1) Start with other types of meditation. The most helpful tip I know of is to start a regular practice with other types of meditation outside of your yoga. 

A) Mantra meditation is an easy way to customize your practice for whatever you need that day. Just one word or phrase repeated in your head or outloud can be a powerful way to start creating new pathways in your mind and body.

B) Guided meditation is also often helpful because your mind is staying active focusing on the words, rather than trying to be totally quiet.

C) Walking meditation is a great option because it's another type of gentle movement meditation (in the same way that yoga asana practice is a movement meditation). But unlike yoga in the studio, you are alone in nature, there is less stimulation, no instructor and less direction. You might even choose to sit quietly during your walk, observing nature. It's a great step toward being okay with yourself.

D) Mandala meditation is just the act of coloring in a mandala. There are no other specific instructions for this one, it's just meant to be a relaxing, creative and quiet activity. Some of my more anxious students have had great luck with mandala meditation.

2) Try a different savasana position. Please don't be shy about the position you choose for your meditation!  If you only seem to experience anxiety lying down in savasana, try it on your side or seated. Maybe you feel self-conscious about doing something different when your teacher doesn't cue it, but remember that your instructor can only offer suggestions. He or she doesn't know what you need and it's YOUR practice. I'm sure that your yoga instructor would much rather see you enjoying a seated meditation than struggling through or leaving before savasana.

3) Focus on something else. The act of trying to focus on "the present" can be a little too subtle sometimes. It might help to open the eyes and focus on a drishti or "look" at the shapes behind your inner eyelids while keeping them closed. Focusing on a sound (such as the ticking of a clock) or counting may also help to get you out of your own head.

4) Allow and observe your thoughts. Once you begin to get comfortable with some form of mindfulness meditation, "observe" might be a helpful mantra. If you find you're experiencing discomfort, physically during yoga or mentally during savasana, notice it, allow it and move on. Thoughts cannot ever be stopped completely, but you must allow yourself to surrender to that fact.

A helpful metaphor I like to use for meditation is to picture your thoughts as clouds in a sky or fish in the ocean. They come in, you observe them, they float away. Each one, one at a time.

5)  Pay attention to your diet. Nobody wants to hear a self-righteous yogi on a high-horse lamenting the dangers of caffeine and sugar, but it's something to consider. Caffeine and sugar (even natural sugars from fruit) are both adrenal suppressants and since the adrenal gland is responsible for the secretion of stress hormones...I'm just saying. (Here's a great explanation of the relationship between these foods and your body.)

6) Do. Not. Give. Up. Whatever you do, please don't give up. The fact that you're struggling with mindfulness meditation is your body telling you that there is an underlying issue or something you need to work through. Savasana is important and it is beneficial, but if you never face your anxiety to work toward that place of safety and comfort with your own mind, you can expect your stress level to stay the same or elevate. 

One way or another, it's important to remember that you're always practicing something. If savasana in the traditional sense doesn't work for you right now, that's okay. Come at it from a different angle to trick your subconscious into loving it. :) Namaste

you think you have time

"The trouble is, you think you have time." - Buddha

This profound quote graces the wall of my little yoga studio and I think about it often. If I ever chose a tattoo with words, it would be these. Recently, one of my students asked me what it meant. "Isn't spare time a good thing? How else would I make time for yoga!?" she mused.

If you take the time (no pun intended) to think about these words, the real "trouble" does not lie in free time or even idleness. It's that for as busy as we all are, we still think we have all the time in the world– time to waste –squandering it on trivial goals, meaningless jobs, toxic relationships...etc. always with our eyes on the next milestone. Our actual lives end up lost in the shuffle of our daily routine because we think we have this TIME. 

Especially when you're young, life seems long. The whole future is laid out ahead of you. But how quickly that can be changed (in the blink of an eye) and how futile our little plans are anyway. All the more reason to live for each breath you have.

Whether or not you've seen or heard these words before, I encourage you to think about this quote. Reflect on what it means in your life and pause to remind yourself what you're really doing here.

do your own thing

Block used in Bound Half Moon Pose

If you've practiced yoga before, you've surely heard a teacher encourage you to modify certain postures. Drop your knees here, use a block there and don't be afraid to look different. Yet so many students would rather huff and puff their way through an uncomfortable pose than look like a wuss or use a dreaded prop. Modifying seems to have such a terrible stigma!

We know that everyone has their own strengths and weaknesses when it comes to their mind and body. There is no one universal diet, job, food, activity or music that is perfect for everyone and the same is true for yoga practice. Why on earth should all those different bodies look the same in any one posture? How many students are fighting through certain poses because he or she thinks that it should look a certain way or that modifying means "not good enough?" 

The real question comes down to this: do you want to practice yoga or do you want to look like you're "good at" yoga? The truth hurts. Literally. 

As a yoga practitioner and as an instructor, I ADORE seeing yogis do their own thing. It's very cool to notice someone binding a pose I wouldn't have thought to bind or heading back to Child's Pose because it feels good. But I think I die a little inside each time I see someone slamming through 12 mangled chaturangas during a sun salutation. *Note: there is a glaring and perceptible difference between having a fast-paced or spirited practice and a mindless, ego-driven practice.

When you're deeply connected to your practice, it's beautiful, quiet and obvious. Beautiful because it's creative, quiet because it's humble and obvious because it's so personal. You set a tone for those around you because you're so openly there for yourself and you're not afraid. When someone is practicing with the intention to look a certain way, it's sad because they're missing out and painfully conspicuous because they're not in control of their mind/ego. 

Spread the word: modifying is the real joy of yoga practice. Adapting each pose to make it your own means you're actually paying attention to yourself. Yoga injuries wouldn't exist in a world full of yoga blocks and rests in Child's Pose. Ever wonder how a yogi who's so "in shape" can end up with back problems, torn ligaments or knee replacements years later? Because something was wrong and they never sincerely listened. Get quiet. Know when to deepen, back off or completely stop. Pay attention to your body, your intuition, your instructors and your mind and you will learn something valuable from all of them.

#keepyogacozy

5 places for affordable yoga clothes

If you're looking for yoga clothes and you like to blow your money, you can head to places like Lululemon, Athleta or Lucy. (Don't hate me for pointing out your favorite store) All of these places have a huge cult following and they do make nice clothing, but you don't always need to spend over $50 for cute, good-quality yoga clothes. If you think you can't find nice yoga clothes and control your budget, come to my house and I'll show you a drawer full of wallet-friendly clothes! My following list is in order of the most awesome, 1 being the trendiest and cheapest.

1) Of all places, Forever21 actually has a nice selection of SUPER cheap and cute yoga clothes! (I'm talking $10 stuff, here, people) I was totally surprised to find some great patterns and styles as well as a huge selection of funky or moisture-wicking leggings. I'm really loving on this black and white striped $11 sports bra!

2) I buy a lot of yoga clothes from Target (Targèt, if you will). They have it all! Recently, they even had a line of the strappy, draping, layered look that Lululemon is famous for, but at literally 1/4 the price. I have the tank below and it is a great flowy fabric that works well for hot yoga.

Layered tank from Target - $22

3) Old Navy recently launched a big activewear line, complete with running and yoga clothes of all types. I have a pair of moisture-wicking pants from Old Navy that I wear and wash every single week and they've held up well so far. For $20, I'm impressed at the quality.

$20 compression capris from Old Navy

4) JCPenny has jumped on the yoga bandwagon, offering lots of different cheap yoga clothes to layer. Maybe not quite as stylish as some of the other places I've listed, but if you're looking for basics, they'll have you covered. I really liked this cream jacket shown below.

Half-zip Pullover from JCPenny - $20

5) Even Roxy has a fitness line nowadays! (I know, right?) I ran across a few of their items on Pinterest and though they're the most pricey of the bunch, they're still really cute and you can find quality items on sale. I'm a sucker for anything of this hue, so I'm in love with this turquoise jacket.

$58 half-zip pullover from Roxy

What do you think? I hope this list helps your budget and style on and off the mat. If you have any other great places or ideas, please share in the comments section...namaste! :)

anything vs. everything

A quote by David Allen reminds us that, "You can do anything, but not everything." An obvious dig at our over-scheduled, under pressure, multitasking lives, most of us can relate to the fact that we can only do a certain amount of things or to a certain degree before quality and sanity begins to degrade. But think about how these words apply to your yoga practice. Are you okay with not achieving certain goals? Do you happily sit out certain parts of a yoga class? Really?

It's easy to answer, "yes," if you're just picturing a bunch of humdingers that you have no desire to work toward. When you see something as completely unachievable, of course you won't care if you don't do it. However, what about a pose that you have been working toward or a pose you've always struggled with? What if some poses are always a struggle for your body or just not appropriate for you to practice?

When you're enthusiastic about something like yoga, it's natural to strive toward progress. Finding more space in your hamstrings, deepening a hip-opener pose or nailing that first arm balance might feel like little milestones that have defined moments in your yoga. That's great if the progress is gentle and genuine. Yet there are times where we all feel frustrated and we might do well to focus on a few important reminders.

1) Prioritize meditation. Physical progress can only go so far without deep awareness and self-control. Eventually, you will hit a wall and if your mind is not where it should be, you will push through anyway, usually resulting in injury, frustration or perceived failure. I've been there! Early on in my yoga practice, I was focused on seeing and feeling physical changes. Little did I know how changing my focus would change my life. If everyone put their mental state first, there would be no such thing as a "yoga injury."

2) There is no competition. Though it might be obvious to control your frustration when you don't achieve a pose, remember the equal importance of avoiding patting yourself on the back when you do achieve a pose. I know it feels great when you're finally comfortable with a pose you've worked long and hard to pull off, but if we truly acknowledge this lack of competitiveness, it works both ways. 

3) Yoga is a lifelong journey. We all know this. Progress doesn't happen overnight, we need to have patience, take it slow, be content...etc. To embrace a yoga lifestyle is to know that we need to be gentle and tuned in to our bodies, but it's all easier said than done. 

4) Practice alone. When you first begin to practice on your own, I believe that it's one of the first steps toward accepting your real practice. When there are no cues from the instructor, no friends or classmates to impress, your mind and body come first. Nothing can replace a studio practice either, but practicing on your own can be a great way to bring things back to basics and simplify.

"You can do anything, but not everything," is a powerful phrase to meditate on. You can only push your mind and your body so far before you are compromising something. It's better to do a little bit of mindful yoga than a lot of mindless yoga, as with any other task in your life. So pay attention to wherever you are and let yourself be ALL there. Namaste!

yoga gift guide 2013

It's that time again! This list was great fun last year, so here it is again with a few go-to favorites as well as some new products and ideas for any yogi. Hang on to this list for your favorite yoga teacher or friend because this year's list starts as low as 17¢! :) Namaste!

1) Custom Yoga Music CD - 17¢
For just the cost of a blank CD, you can create a really special and useful yoga-related gift for any friend or instructor! DIY to share your favorite music style and personal flair. Instructors LOVE to receive music suggestions and it will be fun for you to hear the updated playlists in class! (hint, hint!) ;)

2) Yoga Jewelry Charms - $2.50
This Etsy shop boasts a variety of unique and affordable charms for everyone from the spiritual yogi to the sporty yogi. Great for charm bracelets, necklaces or keychains...maybe keep a few for yourself?

3) JuJu's Aromatherapy Eye Pillows - $4.00
These eye pillows will probably remain a staple on this list for quite some time. They're only $4 and they're all custom and handmade! You can mix and match from a huge variety of luxurious silk fabrics and scents. Pop them in the microwave or the freezer for a few minutes for an extra special relaxing treat before bedtime or use them to boost your meditation practice.

4) Chevron Elastic Hair Ties - $7.50
These types of hair ties are about as gentle as you can get without rocking the scrunchie. For those who need to pull their hair back often, these are a stylish and gentle option. At $7.50 for 10 hair ties, they make a great, cheap handmade gift!

5) Target Yoga Tights - $12
Target has recently stepped up it's game in the active-wear department, but if you're just looking for some not-plain-black cotton tights to add a little flair to your yoga practice, head over to the sock section. For around $10-$15, you'll find all sorts of cute (and don't worry: opaque) tights from simple stripes to crazy plaids. (I have the ones pictured here!)

6) Essential Oil Blend - $12.95
Essential oils have long been used to help to create a calming atmosphere, invigorate yoga practice or increase awareness of the senses. Oils make a great gift because there are tons of different scents and uses for them. You might dilute them with water and citrus to make a fresh mat-cleaning spray, pair with an oil-diffuser or gift with a carrier oil to use for massage.

7) Watercolor Yoga Art - $20

If you're not artistic enough to DIY, consider purchasing a watercolor print or notecards from the talented, Lindsey Satchell. She creates simple, yet powerful yoga asana designs that would fit beautifully into any yogi's home and for just $20, you can choose an 8.5" x 11" print from her huge collection of poses. 

8) Wholehearter Yoga Spreadshirt Apparel - $25+

Shameless plug? Perhaps. Excellent, custom gift? Absolutely. New designs are posted periodically and you can choose any product, design and colors you want! "Stay Present" pictured here, is one of the more popular designs for yogis and non-yogis alike.

9) TOMS gift certificate - $50

Whether it's the incredibly comfortable and practical shoes or the charitable organization that attracts yogis like flies, you'll usually find at least a few pairs of TOMS outside of any yoga class. If you're not familiar with the company, for every pair of shoes they sell, TOMS donates one pair to a child in need. "One for one." <3

10) Hand-Dyed Ombre Yoga Tights - $50

Handmade gifts are the best and this Etsy shop has all different colors of these entirely customizable ombre tights. Comprised of a 90% cotton/10% lycra blended knit, they offer a lot of stretch, but are breathable. 

11) oGorgeous Designer Yoga Mat Bag - $82

No, of course you don't need to spend $82 to get a decent yoga mat bag. But if you're going to splurge, it darn-well better be cute and oGorgeous has you covered with these unique bow bags. 

Namaste, people!

Check out last year's gift guide here!

yoga selfies: to share, or not to share?

Back in July, you may have seen the New York Times article called, "Yoga Practitioners Gaze at Their Inner Selfies."Author Kayleen Shaffer examined the juxtaposition of vanity and yoga and created quite a stir among supporters and haters alike. Though nobody wants to admit it, most selfies are about vanity; but with yoga, there's another dynamic: yoga isn't supposed to be about the shape of the poses. (If it were, it would be a competition that pre-teen gymnasts would win.) If it's so much about controlling the mind, breath and ego, are we trivializing the practice by snapping photos of ourselves in awesome poses? Or are we just celebrating this beautiful practice? In a world where many yogis also enjoy photography and iPhone apps, how do we strike a balance?

As an instructor, I have a love/hate relationship with selfie yoga photos. I love the inspiration that we can glean from others photos; getting ideas for our practice or new friends for support is great. But what I dislike is the way that yoga is represented in many of these photos. Is it making yoga feel too exclusive or intimidating? Are we portraying an art form or just snapping crappy photos to show-off? Is some of it over-sexualized? (That's hilariously rhetorical.) 

Whether you're a beginner or have been mindfully practicing yoga for years, we all need to keep our wide, diverse audience in mind; they're developing opinions about yoga, creating new goals or trying new poses. Though it's up to any practitioner to monitor their body in any pose, we (as selfie-posters) still have a responsibility to express our passion in a fitting way, not always a flawless, unrealistic reality. Balance your humdinger photos with peaceful, basic asanas.

Once you've come to grips with the idea of even sharing a yoga self-portrait, consider the Instagram "yoga challenges." Each day, the host of the challenge shares a pose for followers to mimic and share their versions. Often, winners are chosen at the end. (Sometimes, the word 'challenge' is just an unimaginative synonym for the word, 'competition.') Though these can be a great way to get yogis motivated for daily practice, they also can be a perfect way to encourage mindless, ego-driven practice....a recipe for disaster and injury.

That all being said, you'll find lots of yoga photos on my iPhone, here on the blog and some on my Instagram feed, even though I still dislike the idea of selfies. This blogger explained it well:

"Yes, there are some beautiful people performing near perfect poses, but more often than not, these are people who love yoga and want to share their passion. There are teachers who now have a new outlet to teach and can break down a pose in both words and photos. Photography is also a very powerful tool. It allows me to see myself in a pose, to pinpoint the areas that I need to work on and, most importantly, to document progress."

Yoga selfies are a great way to show steps-by-step instruction

I think it's pretty cool that yogis all around the world can unite and share interesting poses in unique places or artful ways. It's fascinating to see all the different people and it's equally fascinating to catch tiny glimpses of my own practice that I never get to see. I can hang on to a moment of how I felt in these poses...free, open, balanced or strong. And other yogis on Instagram have inspired my practice or given me ideas for teaching. What do non-yogis think of these photos? I don't know. But yoga photographer Robert Sturman says, in his own words, "I often think of Rumi: 'I Can't stop pointing to the beauty.' That feels right to me." It's okay that yoga is inherently beautiful.

If you're not sure about it or you've never tried it, maybe download a timer app and try your own yoga selfie or two. You certainly don't need to share or post any of the photos, but it's exciting to see such simple beauty through yourself in any yoga posture. If you're worried about doing the pose "wrong" or not looking good enough, it's also an excellent platform to step out of your comfort zone. :) What are your thoughts?

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