In the Moment

When practicing Vrksasana (tree pose), or Lord Dancer, or Crow, or any other yoga pose that requires balance; if you are not in the moment, if you're mind strays away from what you're body is presently doing, you will fall over; or at least trip..... Literally.

Its that simple.

And, similarly, I have learned that when you are not in the moment during your everyday routine that is exactly when you will fall over or get tripped up.  Literally or symbolically.

Truth.


Simple tips for being in the moment:

hang out with children or puppies.

breathe.  mindfully.  in for 4.  pause.  out for 4.

practice yoga or run or dance or exercise in any way that you prefer.

create:  arts, music, crafts, writing, words, movement.

focus fully on one task at a time instead of multitasking (as a mom, i am fully aware that sometimes multitasking is necessary and a timesaver, but i also know that sometimes its just a distraction and nothing gets done well or quickly.  know the difference).

unplug from technology.  (after you read this blog)

plug into nature.

Namaste~
Tammie

Peace

My guru tells me:

"The world is in turmoil because the minds of men are in turmoil."

  

If you want to help the world, help yourself...... care for yourself, feed your soul, nourish your spirit.    

Find the activity or outlet that helps you commune with the contentment and peace that naturally dwell within you, then:

Emanate that peace.

Speak that peace.

Share that peace.  

(With everyone, even the difficult ones who make it hard.......they are ones who need it most).  

Namaste~

Tammie

Play, Snow Angels, & Yoga

One of the best things about yoga is that, in a lot of ways, it is simply play.  It is frolicking, exploring, and engaging your body in a non threatening way and finding out what feels good to you.  It is trying on different roles (poses) and investigating whether they are a good fit for you -- hhhmmmm......does this sound like playing "school" or "doctor" as a child?  

Play is fun.  

Yoga is fun.

Making snow angels is fun.

Making "snow angels" into yoga is at least 2x.... maybe 3x the fun.  

I think.  

I  did an impromptu experiment with it this week when inspiration struck like lightning.  I was hanging out with a fun group of 5-7 year-olds when one student decided to lay down on his back, wave his arms up and down, and giggle "snow angel!"  

Well, why not?  I thought.  First off, rubbing your back against the floor is great for grounding which a lot of people, especially children, (and dogs) find to be a pleasing sensory experience. Secondly, I had picked up a great technique for doing Trikonasana (Triangle Pose) at a conference a couple of years ago.  And its as simple as lying down.  

So I said, "Hey, let's all make snow angels!" (we did some traditional style angels on the floor and I then I wiggled over to the wall to show them how to make a yoga snow angel.  Enthusiastic exploration and lots of wiggling followed (which I interpret as a sign of success).

Recipe for Yoga Snow Angels:

Warm up with traditional snow angels on an indoor surface without the snow.

Wiggle to a wall that you can place your feet against. 

Wiggle your feet to a width that roughly matches your wingspan.

Turn your right foot open, so the right toe and right knee cap both point fully to the right and the baby toe side of your foot is flush against the floor, while your arch faces the ceiling.

Turn your left foot slightly to the right (about a 45 degree angle)

Press your feet firmly against the wall and keep them in place.  The whole time.  No matter what.

(Here's where it gets a little tricky and you may try to cheat.....)

Wiggle your right hand toward your right leg and/or foot.  See how far you can go without allowing your back and hips to leave the floor.  Your shoulder blades, back body, and hips must all stay flush against the floor.  This is important.  Very important.  

Stretch your left arm above your head, turn to look up at it.

Breathe deeply and enjoy how spacious you feel through your legs, spine, and chest.  Notice the intense lengthening of the side rib area.  Breathe right into it and fill yourself with a warmth, energy, and a sense of wonder and fun that only comes from play.  

Enjoy for several breaths.  Then wiggle around and try the other side.

Namaste~

Tammie 

Up cycling yoga pants

So.... its basically been the long weekend of my dreams.  I've had lots of extra time to sleep, dream, eat, practice yoga, paint, create, research, read, practice yoga, play games with my kids, play ukulele and try something new.  Well.......new to me, anyway.

I've been checking out all kinds of upcycled goods on Etsy and this weekend I decided to jump on the bandwagon and create one of my own.  I stumbled across some wonderful soft jersey knit yoga pants and a bamboo blend yoga shirt packed away from the move 7 months ago and that was just the jump start I needed.

When I discovered them, I realized hadn't worn either in over 2 years.  I think there is some kind of rule on that.  If you haven't worn it in a certain amount of time, get rid of it.  (I probably heard that from Oprah or one of her guests)  But I hated to ditch them.  They were so comfy and lovely, but just not practical for my everyday yoga practicing wear.  (Someone really needs to figure out the whole yoga pants and underwear dealio, you know what I'm saying????)

So, I took a deep breath, inhaled some courage and cut them apart.  Oh, man!  It was way scarier than I thought it would be....I was plagued with doubt....with what ifs....but once I started, I felt empowered.  Through destruction there is creation.  

So, I created one of those knotted, messy, no-sew, infinity, a little bit braided and a little bit spaghetti t-shirt scarves I know you've seen on the internet.   

........Except......... I thought I was awfully clever because I decided to use my yoga foldover waistband with the lovely embroidery to create a nice cowl and I also got out my hot glue gun and embellished it with tiny flowers.  

To be honest, I'm not completely sure this scarf is my style.

(It sure does look cute on my girlie, though, doesn't it?)

But I enjoyed the process and learned a lot.  You might not catching me wearing this one, but I will be busy concocting and hatching plans for my next upcycled yoga pants concoction because its all about the process.  Living and learning and evolving....

Namaste~

Tammie

Simple Tricks to Help Children Who Are Overstimulated

My lovely daughter accosted me today while I was practicing.  She has a fiery personality with boundless energy and a quick mind.  I love her dearly, but sometimes her energy is not easily compatible with mine, especially when I'm attempting to decompress while practicing.  We'd already had one blow out for the day and I could feel her energy was agitated (probably from the virus that was about to overcome her), so i stopped what i was doing and attended to her.

Before:  Being silly in Warrior 3.

"Do something relaxing to me, mama," she said.  

This means she wants me to do some therapeutic yoga techniques (basically I do yoga to her, instead of her doing it herself) which also sometimes includes massage and accu-pressure.  I agreed and began by "grounding" her.  Grounding is an important technique for relaxing children or any person who is overly stimulated and/or not able to process normal sensory input.  Learning to ground myself changed my life and I hope that exposing her to it early will change the quality of her life as well.

Grounding is a really simple idea.  Its about getting into your roots.  Some simple things, like massaging your back body against the floor (visual:  think of dog enjoying rubbing its back on the grass) or putting weight on your front body while you lie back, can be enough to calm the nervous system.  These things take the focus away from your front body and all the sense organs and allow you to sink away from the source of over stimulation.  

Now, those are great techniques, but I like to use my super yogi mom knowledge to take grounding to a whole new level for my baby, so:

1.  I lay her down in a savasana position on her back, smoothing and pulling down her back body and stretching out her limbs.  

2.  I stand on her.  Yes, you heard me right.  (I'm careful.)  

I found out many moons ago in my yoga teacher training that if a person carefully places their heels in the center of the crescent of your groins and then places their palms on your shoulder joints, the weight of their body is evenly distributed right into your joints that most need grounding (the hips and shoulders).  If the person is in savasana properly and the placement of the hands and feet is done properly and slowly, the effects of this procedure are miraculous.  I'm not kidding.  Not even a little bit.

3.  I breathe with her.  This is a valuable tool.  I breathe slowly and diaphramatically with great awareness and through our touch and energy sharing, she begins to follow into the same pattern of breathing with me.  My lovely daughter is usually phenomenal at this, but.....

On this particular day, she was reverse breathing (gasp!)....which was I'm sure adding to or causing the agitation.  Reverse breathing is a breathing pattern where you are breathing the 180 degree opposite of how you were designed to take in oxygen.  (Its a lot like a gasp, actually.  Catch my keen play on words?)

During reverse breathing, your belly sucks in and you pushes all of the air into your chest and upper respiratory muscles that aren't designed to engage in that way.  The result is agitation from not breathing into your pelvic floor and abdominal region (your roots -- think grounding!) and tightening of the chest and secondary respiratory muscles that aren't designed to work as primary muscles.

She was giggling and nervous as she struggled to join me in diaphragmatic breathing.  It took much longer than normal, but I stayed there, hands on her, firm and insistent in the energy I was sharing with her and finally, she broke the pattern.  I felt her body immediately release to the ground in a significant way when she was able to break the pattern.  I could see and feel her relief and the relaxation was palpable.  That's when I had two thoughts. 

1. "Whew."  
2.  "Boy, I bet this could help a lot of parents, especially those with kids who might have special sensory needs.  I better blog about this."

Namaste~
Tammie
      

AAAAHHHH....after some grounding.

Muting the Negativity & Teaching Updates

Hello, all.

I hope you are well.  It has been a "noisy" week in my life and I suspect many of you have experienced the same thing with the political season reaching its climax on Election Day.  I am working hard this week to surrender judgement of other people's viewpoints and instead focus on the our mutual desire for an improved society.  There are some people who I've just had to "mute" this week in order to keep myself on the path.  Pressing "mute" and withdrawing from the negative energy surrounding some people is important to your own health, vitality, and frame of mind.  Don't be afraid to tune out the negativity-- it doesn't mean you're not seeing all points of view or that you've lost your empathy or compassion.  It simply means you're not going to accept negative emotional states with your information.  Think about where you get your news from and how often.  Check facts across several sources.  Try reading articles instead of tuning in to television broadcasts.  Read only the things that concern you being a better, more informed citizen.  Don't get caught up in the stream of missing women and murders paraded across the television in a subjective manner designed to frighten and anger.  Yes, we should be outraged sometimes, but not all the time.

That being said, I'm going to embark on a meditative journey today.  I have some extra time as I am home with a sick little boy.  I'll be wishing you peace, love, and contentment as I do.

• CLASS UPDATE:
• My next class will be offered on Saturday mornings in April & May 2013.
• It will be located on the main campus of RVC in the dance studio.
• Watch for the upcoming RVC Spring Catalog for Community & Continuing Education to sign up!!!

As always,

Namaste~

Tammie

Are you off the grid?

Girl, pull your kneecaps up!   

Sometimes you just need a little wake up call during the day...you know,  a little something to wake you out of your walking dead, zombie- like trance.  Instead of grabbing a coffee or coke, I often say to myself, "girl, pull your kneecaps up!" 

Yes, I understand that this may sound a bit silly.  
But, I like to be silly.

This phrase is perfect for me in 2 ways.  First, it makes me giggle.  Secondly, it reminds me to "plug in" to the immense grid of universal energy that is always readily available to me. 

In yoga, we call that universal energy prana.  Other traditions refer to it as chi and ka.  

What do you call that thing that makes life alive?

No matter what you want to call it, its there.  Its constant.  Certain.  Amazingly reliable.  (unlike our aging power grid.)

Sometimes I discover myself walking around letting all my prana leak right out of me.  And one tell-tale sign is flabby kneecaps.   

When I remind myself to seal my feet to the ground with rooting action that begins at the pelvis as I pause and stand for a moment, I receive a "kick back" of prana that is drawn up through my legs like colored water is drawn up through celery in a childhood science experiment.  

My quadriceps engage and pull prana up into my spine.  (This action is detectable physically by the lifting of the knee cap, so even if you aren't yet connecting to the feeling of energy lifting, look for that flabby knee cap to become pert -- and, I mean, really, it feels great to restore perkiness to body parts, doesn't it?)  

From there, I can lift the energy flow even higher with conscious breathing, visualization, and a nice kegel.  Yes, ladies I said kegel -- if you're not sealing the pelvic floor and drawing up; you're leaking more than the occasional urine.   

If I can establish that flow for just a moment or two, the effects of that increased energy flow stay with me for much longer. 

So, I say:  Plug in.  Power up.  

You'll need it this winter.

Don't forget other great ways to protect  and/or increase your prana flow:

your asana practice
living foods (plant-based and as whole as possible; not processed)
diaphragmatic breathing
drink warm or room temperature beverages
wear a scarf, hat, gloves during winter
alternate nostril breathing
lymphatic massage
accupressure points

Namaste~
Tammie

Turn Your World Upside Down with Urdvha Dhanurasana

This weekend I got out of town.  Not far, but far enough.  Far enough to have a good time and get a fresh perspective.

When is the last time you got out of town? (Oh, maybe you're some very distinguished world traveler -- good for you.)  If you're not....like me, you can do a yoga pose for a few lovely moments, turn your world upside down, and come back a little closer to fine (blatant Indigo Girls reference) or, at least, closer to sane.

Here's whatcha need to do to get into Urdvha Dhanaurasana or Upward Facing Bow (the granddaddy of backbends) and experience great joy, a heart pumping rush, and a fresh view of the world.  

Keep in mind, this pose may not be accessible to you -- its intense!  This pose requires a strong practice and a lot of preparation opening through the shoulders and hips and muscle lengthening along the quadriceps.  It also requires amazing grounding strength from your core.  Its a big pose with a big pay off.   Don't jump in if you don't already have a strong practice.  However, some form of this pose is  probably accessible to you with the right modifications:  think exercise balls, blocks, straps, a wall, a spotter.  Do your research or feel free to comment with any specific questions.

First and most importantly, make sure you have thoroughly warmed up your body with several rounds of sun salutations and standing poses.  

Next, lie on your back with your knees bent and your feet close to your hips.  Your knees and feet need to be aligned with your hips; not turned out (this is the most common alignment issue I see in people-- be careful!)  For this reason, I strongly suggest placing a yoga block on the floor between your feet.  This gives you a physical cue to know if your feet are slipping away from the mid line.  

Place your hands on the floor next to your ears, fingers pointing at your shoulders and feet.  Here's the second tricky alignment issue:  Can you get both hands on the floor and maintain solid contact across the entire hand at shoulder width -- no slippage?  If not, you can get an assist from a block and strap, a special wedge, or a friend's ankles -- but certainly don't go any further without without some modification.  Really.  

Push into your hands, starting with your elbows bent in line with the shoulders.  Try just pushing up so that the crown of your head can rest on the floor.  Recheck your alignment from this vantage point.  Are hands, shoulders, hips, knees and feet all in alignment with each other?  If so, and you feel comfortable and strong enough to do so, you can move on.  If not, go directly back to modifications. Do not pass GO!  Do not collect $200!  

It is important to remember, you are building this pose (and all poses) from the ground floor up.  Think earth, floor, hands, and feet.  Push into the floor beneath you for grounding support and then engage your core muscles.  (Maybe you just practice this isometric action without seeing any or much movement of the body through space.  Remember that's okay.  Its valuable practice.) 

Your core muscles will pull your belly toward the sky while your feet and hands root down into the earth.  Hover in a balanced way between earth and sky as you inhale and exhale.  

Your sacrum will have to be mobile enough to move toward your front body if you are going to straighten your legs and arms fully.  

In this pose the entire front body is opened -- chest, neck, and thighs especially.  You will literally feel the energy coursing through your heart, quickening your breath.  It's exhilarating.  You are literally open to the world.  Try to sip on the experience instead of gulping.  Open your eyes and look at the world; experience it with child-like joy and wonder.  You are upside down and the world looks different and you feel different.  Changed.  For the better.  

 And when the pose is over, lie back and let those mega watts of energy flow through your body for several moments, lengthening your exhalations, hugging your knees to your chest, rocking, rolling, and maybe twisting. 

Notice how you wanna run right out and hug someone?  You should totally do that. 

Namaste~
Tammie             

Embrace the Season

One of the most valuable lessons I have taken away from my yogic studies is this:  Embrace each moment; each season. 

Struggling against a pose is a fight you never win.  Instead, each moment should be about finding comfort, ease, and stability within the circumstances of the pose.  How do we stop struggling?  How can we find a way to be grateful for whatever we are experiencing right now, knowing that it will not last forever?  Nothing in this world lasts  forever.  On Earth, cycles and seasons and transitions rule.  What if we embraced them; instead of struggling against them?  This is essentially what the yoga pose is preparing us for.  If we can adapt physically and release our struggling, then we can take that knowledge into our emotional life and ease our struggles there as well.    

We all pretty much acknowledge the seasons of nature, but do you really embrace them?  Do you dread one and feel that you are enduring it, rather than experiencing or embracing it????  Are you pining for summer or dreading winter instead of embracing autumn?  I've discovered that is a huge waste of time -- as an adolescent I denied winter existed.  I didn't wear a winter hat, gloves, or scarf.  Wearing such gear was not deemed cool or stylish.  No wonder I felt I was suffering through winter.... I was freezing!!  I was in denial and, thus, poorly equipped to deal. 

Although I am not as fond of winter now as I am of summer, I realize its a cycle that demands introspection and reflection.  That is what its designed for -- the soil is blanketed and quiet and resting; so it will be prepared for new growth in the spring.  This is, perhaps, what we, as humans, need to be doing more of in winter:  basking in a more quiet time. I now also realize that we must insulate ourselves (I recommend North Face and Uggs) as the Earth does, to hang onto our heat (life energy) -- instead of foolishly letting it escape.  These slight changes in attitude make a huge difference in how I experience winter as an adult. 

There are also "seasons" of our lives -- different stages and phases -- childhood, young adult, single, married, divorced, caretaker, young parent, older parent.....Perhaps we will not love each cycle.  Perhaps we are better suited to one than another; but there is beauty in each of these seasons:  growing, working, tending, letting go, resting -- these are the same concepts that the Earth models for us.  

In autumn, Earth models surrender for us.  I'd like to share an excerpt from one of my favorite passages concerning this topic:

 

"There are so many leaves.  Piles of them.  I take pleasure in their abundance.  More saints than you could ever dream of.  Each one singular.  Each one itself.  Yellow, red, orange, parchment.  They sail down in the autumn air like fearless sky divers.  They are so trusting -- letting go completely.  Not questioning as I do... Will it be safe?  Will I understand?  Will it hurt?  ....stalling, qualifying, questioning, instead of releasing and taking to the air...................Sweet and wild is the experience of surrender.  There is nothing more intimate."

----Gunilla Norris
Journeying in Place



Sometimes I look out at a yoga class and I see students struggling in Warrior.  Its obvious they are encountering difficulty.  Their muscles are gripping.  Their face is strained.  Their shoulders are tensed.  They are working too hard to hang onto something-- like a leaf that won't shake loose from the tree in the fall.  And I think of that passage. 

On an exhale, I remind them to surrender that gripping and let it roll down and off their back bodies.  I ask them to release the tension to the ground; like the leaves falling.  When they let go of the hardening of their faces and shoulders, they can redirect that energy from a fruitless endeavor into strengthening their roots and core; which is where it is needed it for Warrior.  

Through surrender, they find strength and comfort.

When's the last time you surrendered?  Not to a child's tantrum, or an impulse buy because you were tired, weak, and brittle....but to something greater than yourself because you are strong, attuned, and flexible.  

Right now, all around you, the leaves are changing colors and readying to surrender because it is their time.  I say, let us marvel at this beautiful process and contemplate what we might surrender in this season; knowing that letting go of a struggle will not weaken us, but allow us to strengthen some other aspect at our core. 

  
  

Play Dead with Savasana

If you've ever attended a yoga class, or practiced along with a video at home, you've heard of Savasana (pronounced Shavasana).  No yoga teacher should ever leave out, or forget it.  And a yoga student who scoffs at it or skips it is only cheating herself.  That would be a bit like mixing up all the ingredients for a cake and then not baking it.......or eating it! 

Savasana translates to "Corpse Pose".  

(Um, yeah.  I said corpse.  As in death, coffins, funeral parlors...).

I'll admit, its not exactly the most appealing name or inspiring reference.   Why would you want to play dead like a opossum?  Well, the short answer is:  Its really, really good for you.

Yes, death is good for you.

Savasana means death to:

• old habits
• outdated modes of operating
• unnecessary movement, holding, tension, and gripping of your muscles, heart, and mind
• any and all things that limit you from being your effortless, truly inspired self

Truly surrendering to Savasana is not easy (maybe it has something to do with the death thing?), but the rewards are great.  Recently a true surrender to savasana has been eluding me. I used to dissolve into Savasana.  Literally.  I mean it!  I would feel myself not being so "self" and instead, more a part of my surroundings.  Those moments are still precious to me.  When I would return from my relaxation, the world appeared different.  My mind was clear.  My body was refreshed.  My heart was wide open.  I suddenly had creative solutions to problems that had been plaguing me, so much so that I wondered why I had ever labeled it a "problem".

That, my friends, is "good stuff".  The Best Stuff.  You want some and I want more.  So, here's a few tips, reminders, and inspirations for you and me.

1.  When you lie down for your relaxation, you are essentially taking Tadasana (Mountain Pose) and laying it down on the floor.  So, don't just "flop" down like you're hitting the sack at night.  Take your time aligning your body.  Start with your knees bent and be sure the spine is neutral, so that its curves allow you to rest comfortably on the floor.  If you're spine is neutral, the shoulder blades and the sacrum (3 smooth, flat, triangle bones) should make even and full contact with the floor.   If your spine is neutral, the curve of the neck and the small of the back will be slightly slightly lifted off the floor.  (Just enough space for your hand.)

2.  Sometimes it helps to use your hands and actually pull down the shoulder blades and back body -- like your smoothing the sheets before you get into bed at night.  I also like to place my thumbs at the base of my skull and pull the skull away from the neck before resting my head on the floor.

3.  Covering the body with a blanket can be grounding.  So can strategically placed sandbags at the groins (crescent shape where the thigh meets the pelvis) and shoulder joints  so that those joints can release, open fully, and invite your whole being to return home.  If you have someone you really trust available, they can actually place their hands and feet on those spots and then balance on you for just a moment, giving you the Savasana experience of your life!!  I promise, if they are in the right spots -- this doesn't hurt at all.  In fact, its delicious pleasure.


4.  Roll the fleshy part of your upper arms gently underneath to open the chest.  Then lengthen  your arms down at your sides by extending from your shoulders out to your fingers.

5.  Extend your legs away from your pelvis before allowing your feet to drop open. 

6.  Withdraw your sense organs and sink into your "back body".  Your sense organs are all at the front of the body.  They keep your conscious mind turned on if they don't release and that interferes with full relaxation.  For example: let your eyeballs sink deeper into sockets -- use an eye pillow if you have difficulty experiencing this.

7.  Consciously guide the body to relax all its parts (perhaps start at the feet and slowly guide yourself up to the skull).  And don't forget all those parts you don't normally think of relaxing, like your skin and especially your tongue, which magically releases the internal body's tension!!

 8.  Let your exhales lengthen -- and enjoy for as long as you like.

 9.  I like to read "The Avowal"  for inspiration right before I get settled in:

"As swimmers dare 
to lie face to the sky
and water bears them,
as hawks rest upon air
and air sustains them,
so would I learn to attain
freefall, and float
into Creator Spirit's deep embrace,
knowing no effort earns
that all-surrounding grace."

---Denise Levertov
from Oblique Poems;
reprinted in Spiritual Literacy:  Reading the Sacred in Everyday Life, 
by Frederic & Mary Ann Brussat


Namaste~
Tammie

  

Slow down with Supta Viparati Karani

Since summer has ended and a new school year has begun, my "engine" has been running full-throttle.  I'm talking serious RPMs here, folks.  My tires are spinning out and squealing with no real purpose and I am in danger of overheating at any moment.  I quite literally feel myself lost in the swirling of events as I watch my "to do" list lengthen before my eyes.  

When this happens, my habit is to move more (no matter how inefficient or unnecessary). I think scientists call it the "fight or flight" response.  I call it "spazzing out".  For instance, the other day, upon arriving home after a long school day and a soccer game played in extreme heat, I attempted to feed the dog while vacuuming (before even putting my purse down or changing my clothes, mind you), load the washing machine while checking the water softener, and then rushed upstairs in the nick of time to sit down on the toilet and attempted to multitask by wiping down the sink while doing my business.  Huh?

In addition, I've been extra hard on myself about fitting in some sort of meditation practice during the day because I want it to be a priority and I know I need it.  But what has ended up happening most days is this:  I jam my meditation into my already overstuffed morning routine that really only allows enough time to irritably rush both kids out the door at the last possible second and then there was that one day this week when I also ended up backing over a bicycle in my haste.   GGGrrrr.

Hitting a bicycle makes you stop.  Literally.
  

And in that moment I had to ask myself:  What are you doing?

How is stuffing a (please excuse my french) a half-ass meditation session into my jam packed morning so I can growl at my kids as we all rush miserably out the door and destroy a bike in the process benefitting anyone?

How is cleaning while urinating improving the quality of my life?

How is vacuuming up the dog food I spill while feeding the dog while vacuuming an economically sound practice?

Well, the answer is obvious.

Then I remember something I had momentarily forgot about myself.  When my mind and body are screaming "RUN!!"; my best course of action is to STOP.

That's when its time for a restorative yoga practice.  Below, I describe how to fully and properly enjoy one of my favorites:  Supta Viparati Karani.  Its pretty much good for whatever ails you, so enjoy it (guilt free).  I'll be replacing my vacuuming, dog feeding, urination, sink cleaning after school/work routine with 10 minutes of this instead.

Supta Viparati Karani is Sanskrit for "Kick Back With your Legs Up Pose".  

(Ha.  Okay, that may not be the literal translation, but its pretty close).

Supta means "Supported".  Most poses have a "Supta" version.  That's the awesome thing about yoga.  It means you use props, like walls, blocks, bolsters, or blankets to get your body into the pose without having to exert your muscles.  Thus, here in this particular pose, you receive the physiological benefits of an inverted pose with a deep chest opening without actually having the shoulder alignment and core strength necessary to do the pose without props.  What a wonderful world it is!

Inverting the body is awesome for redirecting blood flow and increasing circulation.  In this pose, the blood from the legs pools into the belly (its great for digestion) before moving to the heart and head.  This pose is well known for relieving headaches for this reason.  Also, the chest is open and broad, the spine is long, and deep breathing should flow easily.  Combine all of this and you end up with a great sense of well being after spending some time here.

Here's what you need:

10 minutes

A wall

A yoga bolster 

(or a stiff blanket (wool) that can be tri-folded and retain its shape and thickness when you rest on it or 2 yoga blocks and a softer blanket laid over them)

Prepare your space (if you're like me....) by moving the laundry basket of unfolded clothes out of the way and placing your bolster, blanket or blocks flush against the base of the wall.  Place your hips on your chosen prop.  Sometimes, seating yourself perpendicular to the wall to begin is easiest; then you can turn your hips as you swing your legs up the wall.  (You may have to do some awkward shimmying here, don't fret.  Experiment.)

Once your legs are comfortably up the wall with your hip elevated on the prop of your choice; then slowly lower your upper body to rest on the floor, lengthening the spine as you lie back.  Once rested, roll the fleshy upper part of your arms away from the center of your chest and slightly underneath you to broaden your collarbones.  

Drag the flat triangular shoulder blades down toward your waist and rest on a smooth back.  You should feel most of your upper back resting on the floor while your hips rest on the props and your legs rest comfortably against the wall.

Be sure you are resting on the base of the skull with your neck comfortable and your arms long and extended out to the sides, palms open and facing up.

By this point, if you are not comfortable, you may want to try readjusting how close your hips and legs are to the wall.  This is a bit of a guessing game as each body is unique.  I actually like to have my sitting bones resting in a tiny gap between the wall and the props to allow my hips and groins to really deepen and straighten the legs more flush with the wall.  However, if your hips are tight, you may have to place them further away from the wall on your props.  And, if your hamstrings are tight, your legs will probably not straighten and rest flush against the wall, so you'll adjust for a slight knee bend.  Play with the positioning.  Find a place to rest where you feel comfortable while still maintaining the basics:  legs at ease, hips slightly elevated, spine long and chest open (think savasana time for the head and torso).

Let yourself marinate in this delicious and nutritious recipe for well-being for anywhere from a few minutes (2 or 3) to 10 minutes depending on how your body is feeling in the pose.  While you are there, consider some breathing techniques, visualization techniques, or sound therapy.  Maybe try an eye pillow and headphones with lovely music.  But, above all else, resist the urge to reach over and start folding those clothes in that laundry basket!!!

My lovely cherub models supta viparati kirani with unfolded clothes nearby.  See!  They don't bother her a bit.  Why should they bother me?????

Are you FORCING it?

So....have you noticed anything different about the sun lately? 

I have.  

It all started a few weeks ago while sitting on my deck in the afternoon.  I noticed that the sun was hitting my book at a slightly different angle than usual.  
  
A few days later I stepped out into a brisk morning to let Pluto do his "doggy business" and I realized that every cell of the atmosphere was no longer effortlessly permeated and filled with the sun's energy, but instead the sun now had to "push" through a crisp edge on the breeze and labor a bit to warm the morning.  

And, finally, perhaps saddest of all, I realized that my skin was no longer readily absorbing the sun and tanning was becoming a part of the past instead of the present day.

Dang!

The seasons shift subtly, although we don't always notice because we aren't as attuned to the rhythms of the natural world as we once were.  My senses told me weeks ago that the change was coming -- but they also calmed me with the reassurance it wouldn't happen overnight.  I was okay with it, but not with the "Back to School" sales and flyers and signs that appeared far earlier, like July 5th.  Those signs infuriate me with their bold desire to run people right out of their summers and into a shopping frenzy.  I choose to ignore them as long as possible.
  
Is it because I don't want to get back to school?  
Is it because I don't want summer to end?
   
Well, yes.  Obviously.  

But......

I think its also because man, society, culture, the big box corporations, etc. (whatever you want to call it) are always RUSHING us along and hitting us over the head with their messages.  Its so FORCED.  And I have great disdain for FORCED in all facets of life, but especially in a yoga practice.  I dare say -- I think forcing things usually ends in regret.

The reason is this:

If you listen to your competitive or ego mind and rush or try to force yourself into a yoga pose, you will find it is more harmful than beneficial in the long run.  Whatever you think you've gained by forcing yourself into some vision of a pose today will cost you tomorrow as your body recoils and tightens in exasperation.

On the other hand, our bodies are part of nature's world-- still soft, warm animals -- no matter how hard our society tries to "overcome being human."  Our bodies rely on the their senses and pay attention to subtle shifts, like the sun.  They are constantly recording important information that leads to acceptance of life unfolding.

And, for this reason, we must listen carefully to our bodies for guidance in our yoga practice (and our daily life!).  They blossom open only when they are ready.  They heal only when they are ready.  We cannot force them.  Your body needs consistency... to sense and record the subtle shifts you're making every day in your practice in order to accept bigger changes down the line.    

Just as I needed to sense the subtle shifts in the sun over a period of time before I could possibly go out and buy school supplies.  

Namaste~
Tammie  

The Self Observer

If you have read more than one of my posts, or ever attended one of my yoga classes, then you've heard me mention the concept of observing your mind's reaction, stepping outside of it, and becoming an observer at least a gazillion times.  (You can consider this gazillion and one.) 
I don't know about you, but I often find my mind (and more specifically, my ego mind) taking over the conversation in my head.  Its kind of like that guy who just won't stop talking.

And, sometimes, I honestly think my mind might even "stir the pot" just for a little entertainment value.  It can be quite immature.

My mind will say all sorts of things -- like a mean girl in junior high school (no offense if you are a pre-adolescent.  You have hormones as an excuse).  And, just like the mean girl in junior high, it all comes from insecurity.  The mind wants to be superior -- LARGE and IN CHARGE.  And understandably so -- it is the "point person" for much of our daily activity.  

But, guess what happens when the mind is allowed to run wild and rampant without discipline?  Well, let's just say it will act similarly to your neighbor's untrained dog -- you know, the one that drives you nuts barking all day, jumping up on you, doing its doggy business in your yard....

I don't want my mind to act this way and I'm pretty sure you don't either.  So, what's a girl to do?  Well, yoga, of course.  But I hope you realize by now that there a million ways to get into a "yoga frame of mind" -- yours might be gardening or meditating or knitting -- whatever works to slow down your ego mind's frenzied activity and allow you to connect to the self-observer mind.

Speaking of the self-observer, here's one of my favorite passages about using the self-observer.  I found this excerpt in a book called Spiritual Literacy:  Reading the Sacred in Everyday Life (a real gem of a book, by the way). 

This particular passage is by Anne Scott and taken from Serving Fire.

"For me, learning to use the self-observer has been a lesson in composting.  I have always been fascinated by the compost pile just outside our garden.  It contains bits of old food, thick and gnarled weed roots, rotting flowers, egg shells.  It seethes with life.  Over time, with moisture and heat, this decaying pile of unwanted organic matter becomes sweet-smelling, fertile, crumbly compost.  And so it is with the discarded parts of ourselves that we have swept under the carpet.  Under the watchful eye of the self-observer, all that we have rejected, denied, and hidden, is exactly what can nurture our growth."



P.S.

My ego mind was just telling me to not admit to anyone that it acted like a mean girl and it had me contemplating not sharing this post.  


But then I typed and read that passage.  


And I thought a new thought.


Viva La Self-Observer!

Namaste~
Tammie

Yoga Warrior: Battling The Undisciplined Ego

Have you ever been really angry?  It is like a spark of fire.  It can be scary.  Its a powerful and potent emotion, but it doesn't have create more pain.  In fact, all energy is simply energy.  It is how we choose to express it that either empowers us or robs us of our power. 

I experience anger like a huge rush of energy rising up from my solar plexus.  It cannot be ignored.  By its very nature, it requires my attention.  Basically, I have two choices:  

1.)  explode blindly in reaction to it, doing something I will potentially regret that causes additional pain and suffering.  

Or....

2.) summon the discipline to direct this powerful energy with consciousness and work toward ending pain and suffering.

I'd like to tell you I always choose option #2, but I can't. After all, I'm just a silly human.

I will tell you that practicing the Warrior Series of poses has helped me choose the second option more often by strengthening my discipline and focus.  Warrior pose is not about going to battle with anyone or anything outside of yourself.  Warrior pose is about battling the illusions that we mistakenly build up around ourselves, usually the projection of our egos.  Warrior Pose might make you a little .....angry (or frustrated may be a better word) at first, because it will undoubtedly show you just exactly where you have been undisciplined. But that untapped energy is exactly what will help you power up your pose if you use it to your advantage.  

Practicing any of the Warrior Poses requires great strength and commitment, found in the solar plexus, balanced with flexibility and openness.  Warrior stands steady and unwavering in principle, but open in heart, reaching either up toward the heavens toward her highest self (Warrior I) or out to the world with compassion (Warrior II).  

The warrior is connected to the solar plexus (where the ego is housed) to express who she is and where she stands in this world.  But she does not allow all of the energy of her self-identity to remain stagnant in her solar plexus.  The warrior chooses option #2:  discipline and direct that powerful energy with consciousness and work to end pain and suffering. 

Warrior comes in a variety of expressions (there are many variations), but they all share one essential component:  a disciplined and strong solar plexus to act as the energy center, powering the pose and creating extension through the spine and limbs. 

Whether you are practicing Warrior I, II, III, IV, or Reverse Warrior, you will need to choose option #2 to find expansion and extension in your spine and limbs.  If you mistakenly trap the power in the solar plexus you will cause tightness and gripping in the hips, shoulders, legs, arms, and spine.  You will constrict yourself, instead of expand yourself.  You will have blindly chosen option #1 by reacting and you will cause yourself some pain and suffering in your pose. You don't want this!  

Here are a few tips for practicing option #2 and elevating your Warrior from a competitive ego struggle to a powerful and balanced expression of conscious energy.

First, get into Warrior I:

Warrior I requires a gentle spinal rotation and spinal extension as you reach to the heavens from a broad, grounded stance.  Enter the pose from downward dog, bringing one foot forward in line with the fingertips and turning the toes of the back foot to point slightly out.  Now your back heel is aligned with the inside edge of your front heel.  As you bring your chest and spine upright, you spine should be centered between the front and back foot.  Your chest should be squarely facing forward, broad and open.  Root your back heel as you bend your front knee directly over your front ankle.  Slowly sink the hips and pelvis toward the earth as you find your stance.  Broaden your collarbones, rotating the upper arms away from your center.  Then externally rotate the upper arms and lift them overhead so that your palms face one another at shoulder width.  Gaze at the heavens.

Then, explore these finer points to help you choose Option #2 while you're in the pose:

The heads of your femurs are internally rotated in the hip sockets are the thighs are engaged and working strongly.  On an inhale, engage your lower buttocks, as if drawing your sitting bones closer together.  Feel the perineum draw up and in to elevate the energy through your spine, crown, and arms vertically.  On an exhale, consciously release gripping around your shoulders and hips.  Allow your shoulder blades to slide down your back toward your waist without ever disturbing the extension of your arms upward.  Allow your hips to soften and open, sinking your power center closer to the earth.  As the energy and your awareness sinks into your hips, direct the power of your solar plexus to push the head of the femur of the rear leg back deeper into the hip joint.  Feel the whole femur move toward your hamstring, lengthening the back leg and allowing you to more firmly ground and root your stance through the back heel. In turn, this allows you to feel safe and relaxed, better equipped to start the process over again, inhaling to extend toward the heavens, lifting the heart higher and directing the energy from your solar plexus consciously through the higher chakras  which are the heart, throat, third eye, and crown; where love, communication, intuition, and self-realization are housed.  There.  Now doesn't that feel better???

Happy Practicing!

Namaste~

Tammie

Developing a Home Practice

Isn't going to yoga class great?

Having a space that is just for yoga, filled with people who all have similar intentions for the next 90 minutes, makes it pretty easy to come to your mat. 

Studying yoga with a qualified instructor is important and attending class with your favorite teacher is a great way to learn about the mechanics of the poses and develop a deeper awareness in your practice.  Plus, all of that shared energy creates an atmosphere that is meditative and it naturally fosters you own peaceful mind state.  

But one of the most essential components of yoga is going inward and studying the self.  And that means sometimes you need to practice on your own.........By yourself....  Probably at your home........

I know, I know, I know!  I just lost a lot of you!!! 

But, alas, it is the truth.  You should be practicing on your own sometimes.  And here are a few reasons why:  

1.You need to build a trust in yourself.  You need to tap into your intuition and let it guide you into and out of poses that your body and the moment choose.   Your body and mind are unique.  Take the foundation of information that your teacher has laid out for you and then apply and synthesize it with good old fashioned commitment.  Does something not quite "click"?  Do you need to zero in on a specific direction more than a general class because of the tilt of your pelvis or the instability in your shoulders?  Are you biased toward strength or flexibility?  You'll never know if you don't explore, research, and study yourself.  

2.You need to discipline your mind to be a powerful force for good and not THE JUDGE, always criticizing. Simple truth:  if you can control your mind and instead of letting it control you, your life will be transformed.   If you practice at home, your mind will need to guide your practice with "self-talk".  Observing your "self-talk" is educational.  Do you regard yourself with esteem or do you berate yourself when things don't instantly fall into place?  If your mind is giving up or criticizing, stop.  Ask yourself why.  Breathe.  And then think a new thought, the thought that will resolve your issue.  Repeat.  Repeat.  Repeat.  

3. You need to be able to find the sanctuary inside of yourself and retreat to it whenever the need arises.  And, lets face it, the need arises quite frequently at home, or at the office, or on the road, or in the store -- a LOT more often than it does at yoga class....so, figuring out how to overcome distraction and "get your inner peace on" is an important and useful skill.  

4.It doesn't have to take long!  A home practice does not have to be 90 minutes, like a class.  It doesn't even need to be an hour.  Anywhere from 20-45 minutes is usually enough to accomplish what I feel my body needs on a day to day basis.  

And, really, if 20-45 minutes is too much, then consider doing a down dog in the morning and evening.  Think about.  Checking in with your body in down dog is a powerful tool for awareness.  Where are you tight (shoulders, hamstrings, hips)?  Is the spine cramped?  Is the mind cluttered?  Is the nervous system overloaded?  You can figure it out all within a minute or two in downward facing dog.  

And, if you can convince yourself to do one down dog, then you may even persuade yourself to go a little further when you remember how good it makes you feel....

5.You'll make real progress!  Practicing 3 times a week means you will multiply your benefits.  That means 3X more strength, flexibility, and balance.  3X more mindfulness!  You'll go back to class and the teacher's directions will suddenly mean more.  You'll be better informed about your practice.  You'll be able  to ask more specific questions that will elevate your personal practice.

  
The truth of the matter is:  You are stronger and wiser than you know.   

So don't shy away from a home practice.  
You can do it.
I believe in you.

Namaste~
Tammie