Traveling Yogi Looking for Home

For the past 5 days I have been traveling with my husband and two children. Being on the road tests my ability to adapt and acclimate to change. It's difficult being out of my element, in unfamiliar settings, and asked to find compromise in every moment of the day between four separate individuals wants, needs, and desires. I like to be at home.  I feel safe and relaxed there.  In fact, I often use this exact metaphor with my students in class -- that you can find "home" within yourself in any pose and in any moment.  But, even though my yoga practice has given me the tools to find "home" inside of me, no matter the circumstances or my location, I still get slightly anxious when dealing with airports, security checks, strange hotel rooms and rental cars.  


In yoga class a pose challenges you by changing your body in relationship to gravity. When body, mind, and breath unite, you  find "home" in the pose and become at ease.  When body, mind, and breath are scattered, you struggle in the pose.  The pose takes you out of your comfort zone and you must ask yourself:  how will I handle this?  This is exactly what traveling does to me-- takes me out of my comfort zone and I have to deal with it.  Maybe for you its not traveling, but going to the doctor, being stuck in traffic, starting a new hobby, or learning a new language.  We all experience it on some level.


So, for the past 5 days, very few yoga poses have been done by me, but a whole lot of  attempting to find "home" and adapt in a healthy way has been.  I have to remind myself its still a yoga practice, although not the one I prefer.  So, when my mind was irritated and my body cramped after several hours on a flight, or when I was anxious about security, or when I was listening to an over tired child ask again about a souvenir, before reacting I would remind myself to follow a breath down to my core, recalibrate my mind (gauging its emotional reactions to the conditions and releasing them) and find "home" inside of myself.  


In life, it is not a matter of if, but when you will be jolted outside of your comfort zone.  Like anything else, if you practice being taken out of your comfort zone, (in non threatening situations like those yoga poses or trying other activities bring), then you will be better equipped to handle life's slightly larger and more unexpected jolts that push you out of your comfort zone in a healthy manner.  I know I have seen the difference that practicing has made in my life....and I would bet that my husband, kids, and all the travelers I came into contact with during my trip would agree.   


Namaste~
Tammie

Yoga Insight: Movement vs. Isometric Action

In yoga, we must differentiate between movement and isometric action.  Most of us are more familiar with movement and think in terms of movement with regard to our muscles and fitness activities.  Isometric action is different, though it is often described very similarly to movement because that is a good reference point for most of us. 

Let's start with the definitions:

Movement:  change in your body position in space; there is a dynamic change as the muscle fires to move a joint and bone.

Isometric Action:  a muscle contraction that happens in a static hold against an object or resistance; so, the muscle fires but there is no movement of a joint and/or change in your position in space.

Generally, we use movement to enter a pose.  Then we use isometric actions while we hold in the pose to create length, comfort, and ease.

For example, in downward facing dog:

1.     From all fours, you move your hips back over your heels, tilt your pelvis toward the ceiling and lift your hips up and back.  (All of that movement has changed your body’s position in space and put you into a “rough approximation” of down dog.)

2.     (Now, the directions are isometric actions that will allow you to experience the pose deeply.)  Remember, there was no direction to move your hands.  They should still be in place from where they started at all fours.  You must keep them there with isometric action.  Pressing strongly into the floor with your hands offers the resistance that the muscle may need to prompt a contraction and engage. You can also imagine that you are spreading your palms away from one another (without movement).  This should help engage the arms and broaden the chest.  Originate your isometric action from the shoulder and connect a line down your arm as you press fully, firmly, and evenly into an open palm; you should begin to feel a "rebound” effect of energy back up the arms, along the side body, and into the hips, allowing you to lengthen the spine as you press your hips further back. 

3.    The thighs work in isometric action by rotating inward, toward one another.  You can also imagine you are squeezing an object (like a yoga block) between them. This isometric action should also allow you create another in your core.  Imagine you can lift and press your belly button up and back toward your hips. 

4.    The thighs press back toward the hamstrings (sometimes this starts as an isometric action and eventually becomes a slight movement, depending on your body)

5.    The shins press back toward the calves. The heels press toward the floor. (Again, this starts as an isometric action, which may progress to a small movement eventually, depending on where your body started in the pose).

You continue these actions, in addition to your breath work, for as long as you are in the pose.  These actions animate the pose and bring it to “life”.  You may not feel you are able to initiate some of these actions at first.  Unfortunately, many of us have been giving certain parts of our bodies the “silent treatment”, but fake it until you makeit!  Keep it as a focus and intention in your mind, regardless.  Allow your breath to guide you.  Keep your mind attentive and positive and you will make the connection and you will be glad you did.

Namaste~

Tammie

Yoga, Interrupted.

The view from my yoga mat today was....interrupted.  Repeatedly.  By children waking up and requests to help find flip flops, shorts with pockets, the hairbrush, and breakfast.  Oh, man, my mind irritated and grumbling with all of the commotion.  It had been a lovely, quiet morning.  My children were sleeping peacefully and I thought I could "sneak" some yoga in at home before the general madness of family life began, but I was wrong.  Oh, so wrong.  See, unrolling your mat is like an invitation for children to wake from their slumber and approach you for a myriad of things.  Its Murphy's Law in action.

When I began my yoga practice 15 years ago, I didn't have any children.  I would take great measures to prepare my yoga practice time.  I needed to create an atmosphere that would allow me to fully engage my mind on the task at hand.  This is an important aspect of yoga:  home practice.  It was repeatedly brought up in my yoga training:  going to a class is great, but building a home practice is the key to real growth.  

Back in the day I would dim the lights, turn off the phone, smooth out my mat, rub essential oils on my wrists, light a candle or incense and make it a sacred, silent time for 45 minutes to an hour.  I wanted (and needed) it to be a special time, a perfect time -- see, I kind of had to "baby" my mind because it was so agitated and anxiety ridden at the time.  Now, after almost 9 years of being a parent as well as a yogi, I have accepted that getting in 20 minutes of sun salutations in one room of the house without having to intervene in a sibling argument is a good home practice day.  

Don't get me wrong.  Of course, its important to have uninterrupted sacred time; that is why going to a class is fabulous for us householders -- to make sure we are insulated from distractions and truly focus on ourselves to recharge, rejuvenate and return to our lives better, stronger, and more energized to love and care for those around us. But I have come to a great realization recently.  Part of what I wanted for my yoga time was unhealthy; it was a form of wanting "perfection", an idealized notion of what my practice should be each day.  I've realized that what I really need to eradicate is not the interruptions, but my mind grumbling about the interruptions because, truth be told, my body doesn't mind at all if I move away from my mat for 30 seconds to address one of the kids' requests. And if I kept my mind disciplined, the interruptions wouldn't affect it adversely either.  Its not like my children are asking me to stop; so I'm learning to roll with interruptions when they happen.  Dealing with the interruptions in a disciplined, positive way is an important practice all on its own.                 

Namaste~

Tammie

Creating Space

The following is an excerpt from one of my class handouts on how to create comfort and ease in your yoga practice:

I call today's class "Creating Space" because once you lay the foundation of the pose, it is your aim to become "comfortable and at ease" in it.  The best way to achieve this is to

create space in your body and mind. How do we do this?

In some poses, it is relatively simple and, in others, it is a great challenge.  Sometimes the muscles must lengthen, a joint must open or bones must move for us to become comfortable.  Obviously, a physical process like that takes some time, as you must repeat the pose over and over. 

However, often it is the mind's approach to the pose that limits us and creates undue discomfort.  Often times, simply letting go of your mind's internal dialogue creates enough space to become more comfortable and at ease.  Don’t allow your mind to talk negatively or complain about your experience.  You must discipline it to act as a rational, logical observer – your problem solver in the pose.

   

In addition to sweeping away the mind's negative clutter, we can go a step further and use our breath to expand ourselves from the inner body out.  The breath, like any wind or breeze, is capable of moving into the tiniest spaces and stirring objects much denser and harder than itself.  Your breath literally can transform your body (and the pose) working from the inside out.  You can create space between each rib, each vertebrae, around your internal organs, and into the shoulder and hip joints by inhaling deeply and fully into each of those places.  Journey with your breath through the terrain of your body in the pose; follow it; and visualize it.  Your breath is your guide.  Stay connected to it in each and every moment and your practice will blossom. 

Namaste~

Tammie

The Perfect Yoga Mix Tape

I remember fondly the first time I realized that I could tape record my favorite song in the 1980's.  I put a blank tape in my stereo and, pressed the "play" and "record" buttons simultaneously........and tada!  Magic!  I could listen to the Thompson Twins whenever I pleased.  A decade later, as tapes were weeded out and CDs took over, I shed a silent tear that I could no longer record and make mix tapes.  It took some time, but finally mp3s and CD-Rs once again made it possible for me to put together special moods and messages for myself and friends with music.  And now it is 2012 and I have iTunes...and an iPod and endless possibilities for creating the ultimate playlist to accompany my yoga classes!

I have to admit, while I have always loved putting together playlists for people and events, I haven't always been sure that I should do it for a yoga class.  When I was getting certified to instruct, my teacher (who is amazing) was a strict conservative traditionalist on the subject of music in class.  His stance was "NO MUSIC".  And if you INSISTED on using music, well, then, it should be ambient and not include changes in tempo, rhythm, and definitely should not have any lyrics.  His explanation was a solid one.  Yoga is a practice for turning inward and music could be a distraction from that.  But, ten years later, I find myself breaking all his music rules flagrantly.  I understand where he's coming from.  People make strong emotional connections to music and often associate memories with certain songs.  This definitely could cause the mind to become distracted during a class, but I believe that I can use this same strong emotional connection to music to enhance a student's overall experience of each pose.  I find that the music I choose can speak volumes about the pose and the moment to my students that I cannot always capture with words alone.  I carefully try to match the mood and sensory experience of the poses with a song that allows a student becomes fully immersed in his or her practice. 

Here are some of my basic guidelines for putting together the perfect yoga mix tape:

1.  Eclectic is good.  I like to use new age, world drumming, folk, electronica, ambient, reggae, and even popular music in my class mixes.  Make it unexpected.  Surprise them.

  

2.  Begin with bells.  The simple clarity of a bell struck once and allowed to reverberate cleanses and clears the senses, preparing one for the yoga practice ahead.

3. Use Drums Next and throughout:  The earthy bass of drums help me to feel rooted and stable in the lower half of the body.  They help me "put down roots", so I'm stable and prepared for the movement journey ahead. I sprinkle drums throughout for reminders to stay strong.

4.  Flute/Wind instrument:  Now that we've established our stability, we can unlock and move the spine; finding its liberty and freedom, just as the flute finds its voice with the musician's breath.

5.  Strings/Electronica/Chanting:  The songs are all great for the "meat" of the yoga class: as we begin to celebrate movement through the sun salutation series, vinyasa, and standing poses.  I love to use string versions of Coldplay; it's like a call toward intensity and finding your heart.  It is grace surging through your movements.  On the other hand, a steady electronica beat is wonderful for the repetition of movements; it takes us deeper with each cycle.

6. Folk Interlude:  A message of simplicity in a short, sweet, guitar ditty is just perfect for a moment of reflection in Tadasana after a lot heart-pumping movement.  My favorite is "The Wind" by Cat Stevens.

7. Waves:  I like to close class with something watery and deep that will rock you gently into a deep and satisfying savasana.  "Peace Out" by MC Yogi, featuring Sharon Gannon is my current favorite.  You feel as though you start at the shore, waves lapping at your body and, by the end, her siren's call has led you to the ocean's floor -- which is exactly where you want to be in your final relaxation.

8. Birdsong:  Wake them gently and let them come back slowly-- just like Mother Nature would.

9. Feel-Good:  As they pack up their stuff, send them out the door with a happy message, maybe Bob Marley's "Three Little Birds" or "One Love".

Happy Practicing!

Namaste~

Tammie 

How does your garden grow?

Yesterday I spent a good portion of my afternoon pulling weeds in my yard.  We had been gone for a week and, boy, its truly amazing how quickly unwanted plants can creep in and take hold when you aren't keeping watch.  In a garden it is obvious when you haven't been paying attention.  Large weeds sprout up, overshadowing your fruits, vegetables or flowers. They take more than their fair share of the sunshine, rain, and energy and suddenly, the things that you really wanted to grow and prosper are suffering.  It's the same in the body and mind of a person, but perhaps not so obvious to the untrained eye when things haven't been attended to regularly and with discipline.  That's where yoga comes in.  (Doesn't it always?)


Yoga is a practice to watch your body and mind with the utmost care.  A yoga pose is a mirror.  It reveals to you what areas you've been tending and also the areas you may have overlooked.  It is a framework for systematically 'paying attention'. 


When I first started doing yoga, my downward facing dog was a mirror that shocked and upset me.  My hands and feet slipped in sweaty pools along the mat.  My shoulders sagged.  I felt like a tent about to collapse in on itself at any moment.  I was not stable or comfortable.  I didn't understand it.  And my mind was particularly disgruntled that I couldn't "get" it; because it was the pose everyone else seemed to do easily about 75 times in one yoga class.  Ugh.  My mind insisted that I didn't have the right mat, telling me that my hands are excessively sweaty -- way beyond any normal person's hand perspiration levels!  (amusing, right?)  My mind also tried to tell me, "But you can do other poses, like back bends and hip openers, very easily, so this down dog thing must not be our fault.  It's some sort of fluke!"


I indulged my mind's excuses for quite awhile, avoiding down dog in my home practice or shopping for yoga mats that would "fix" my sweat problem.  Then I spent a weekend on retreat for my yoga certification and my down dog became an impromptu lesson for an audience of rapt would-be yoga teachers.  My certification instructor attempted to adjust my down dog countless times, each unsuccessfully.  He used me as a model for the class, breaking the pose down piece by piece; studying whether I could perform the actions necessary in the context of other poses and I could.  Each action necessary to down dog, I could perform in another pose; but I simply could not put them all together.  That day there were no more excuses.  I had to admit it.  I had to accept the image I clearly saw in the mirror of down dog.  Finally, he said, almost off-handedly, "I think you just can't organize all the information in your nervous system yet.  It'll come."


Organize.  I heard that word loud and clear.  I couldn't get organized; or maybe the better description was:  I couldn't stay organized.  Not in my drawers at home.  Not in my random thoughts.  Not in my paperwork or house cleaning or cooking or grocery shopping or teaching....oh, the list went on and on.  I struggled to organize myself and stay within a framework of organization.  There it was.  AHA moment!


So, in my garden, I hadn't seeded any structure or carefully tended any organization skills.  My garden was like a crazy, overgown patch of wildflowers, tangled together, growing haphazardly and every which way in an attempt to get some sun.  In my garden there had been no planning for rows; accounting for hours of sunlight; no prepping of the soil.  That day I looked in the mirror and saw a true reflection of myself and, while I love tangles of wildflowers, I also knew that they would overwhelm everything, eventually even themselves.


I knew now what I needed to weed and what I needed to tend.  I stopped making and listening to excuses.  I started over, prepping the soil, plotting out space and sowing seeds.  I kept some of the wildflowers, but I payed attention to them; kept splitting them and sharing them before they could overtake my garden.


I accepted that my weeds were all forms of avoidance.  I was avoiding tasks I didn't like.  I was avoiding struggle, decision-making, and conflict.  It was going to be hard work to bring structure to my down dog, but that day I planted the seed for structure and organization by simply becoming aware of the issue and accepting it.  Do I excel at bringing structure to my down dog or my life now?  No..... I think it will always be a struggle, but at least I have yoga showing me the way; reflecting the truth to me and pointing out where I need to pay attention. 


Namaste....
Tammie  

My good friend, Tadasana

Dear Friends, 

Please allow me to introduce you to my good friend, Tadasana. You may know it by its more common English name, Mountain.  If there was ever a more under appreciated yoga pose, I don't know what it would be.  You see, Tadasana is not glamorous, like say Pinchamyurasana (Peacock Feather Pose).  It's not famous, like Downward Facing Dog.  It's not even feared or loathed like a Chaturangadandasana that is burning your core, triceps, and thighs.  No, sadly, Tadasana is simply beyond stirring strong emotion in most students and teachers and, for this reason, it is often overlooked.  It is sometimes presented merely as "Stand in Tadasana", as though it should be as natural as breathing (which shouldn't be taken for granted in a yoga class either).  But, here's the thing:  Its not natural to EVERYBODY!   We have a lot of built up predispositions and habits in these bodies of ours and if we aren't paying close attention to what should be happening in Tadasana, then we are missing out on the true aim of all other poses and yoga itself.

I'll admit it.  I have underestimated Tadasana myself.  The first time I tried yoga, my mind muttered sarcastically at the video instruction, "That's just standing....Duh.  Let's move on."  But, after listening and attempting a few basic directions from the teacher, my body said, "Whoa!  Hold the phone.  This is new sensory input to me."  You see, I had never really put my feet on the ground.  Okay, I know that may sound weird, obviously my feet have been on the ground a lot my whole life.  What I mean is that I had never really put the weight of my whole body down deep into my feet and trusted them to truly carry me until I was introduced to Tadasana.  I had never distributed my weight evenly down from my core, through my hips to my thighs to the inner AND outer edges of the feet and felt centered.  In all my years on earth, I had never really awoke the muscles of my legs or core.  Basically, I had never built much of a foundation with my lower body and so my upper body had suffered greatly.  My shoulders sagged, my spine rounded, my chest collapsed, my head hung forward...kind of a sad picture I'm painting here, isn't it?  It truly was.  

A great Tadasana includes a lot of physical elements, none of them difficult.  The tricky part  is this:  doing them all simultaneously, without losing the integrity of any as you build.  It takes a lot of focus on the alignment of your body to stand in Tadasana properly and, when done properly, you actually feel the weight of the world as it lifts from your shoulders.  


It becomes effortless to stand tall, heart open, steady and ready for anything.  It becomes effortless to be you.  You are so comfortable in your own skin, in the body that you inhabit, that nothing can disturb you there.  And that sacred place you construct in Tadasana is so very important because it allows you to feel how each pose should be experienced..........eventually.  Yes, its true.  Every pose, even those famous and glamorous ones, can and should be practiced with comfort and ease; just like Tadasana. 


For this reason, I highly recommend becoming best friends with Tadasana and here's how:

Placing your feet hip distance apart.

Fanning your toes out; creating as much space as possible between each toe.

Placing your feet so that the inner edges of the ball mounts are a little closer than the inner edges of the heels.

Placing your feet so that the centerlines of your feet are parallel (an imaginary line that extends from between your 2nd and 3rd toes).

Rocking forward onto balls and back onto heels again and again until the weight of your body is evenly distributed over both.

Doing the same with the weight from the inner edge to the outer edge of the foot; finding center.

Activate your leg strength by pressing your palms to the inner edges of the thighs and then gently back; feel your sitting bones open up and widen if you are successful.

Thighs stay active, as if you are holding a yoga block, pillow, or rolled towel between your thighs.  (It is good practice to actually do this.)

The lower legs balance the strong internal action of the thigh muscles by resisting slightly in an outer pattern (as if you had to keep a yoga strap or belt in place around your calves.

With sitting bones broad, you can lengthen your tail bone down toward the floor.  This anchors the power of the pelvis down into the legs and feet.

You should now be stacked hips over feet, shoulders over hips, creating a straight line.

Draw your belly button in and up to engage your core.  Inahle and feel the energy move up your spine, lengthening you as it goes all the way up to the crown of your head.  

Exhale and from your sternum, broaden across your collarbones, rotating your upper arms away from the chest.

The lower arm is rotated in toward the sides of the body.

Allow the inner edges of your shoulder blades to release down toward your waist.

Press the inner edges of your should blades forward toward your chest.  Feel the expansiveness of your heart!

Allow your arms to be suspended heavily from the shoulders at your sides.  You feel almost as though your fingers are magnetized and being drawn toward the earth.

Your body and belly are soft and moving with each breath.

Your pose is alive with your breath and focus.  

Your pose becomes comfortable.  You are at ease, strong and relaxed.