the power of your breath

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It's been just over a year since moving to Calgary and I've discovered just how much I love teaching yoga! Watching people touch their toes for the first time EVER is extremely rewarding. Moving mindfully and with gentle, focused breathing is what and how I teach. The biggest aha-moments for many of my students is the power and influence of breathing on the body-mind connection. Pranayama is breath control and through a variety of exercises or inquiries it keeps us in the present moment as we maintain our focus on the ebb and flow of our breath. When you move or simply sit in stillness with your breath, amazing things can and do happen! I had a student whose shoulders were uneven due to a broken collarbone (~20 years) and after a handful of yoga sessions which included pranayama his shoulders were even.

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The benefits of breathing for mental health cannot be overstated. A few moments spent exploring the qualities of your breath alleviates depression, anxiety and stress. It can be as simple as matching the length of your inhalation with that of your exhalation or slightly less simple as alternate nostril breathing. Start practicing one breath at a time, notice when you hold or restrict your breathing and let that pattern go. To get you started (read hooked on pranayama!) try Bumblebee Breath (Brahmari).

Find a comfortable seat or lie down and close your eyes. Take a few deep breaths by inhaling through your nose and exhaling a sigh. Settle in and clear you mind of expectations, preconceived ideas, stresses, worries and anything that doesn't serve you. Remember that it's your intention that's important. When you are ready inhale and exhale through your nose and allow your belly to gently expand with your inhale and flatten with your exhale. Stay calm and think of fluidity, softness, ease. When you are ready inhale through your nose and exhale your breath as a hum. Play around with the pitch of your hum and watch that you don't force it. Notice any sensations that arise. How does you body and mind respond to the gentle vibrations which your humming creates. We are unique individuals and each of us will feel and respond to brahmari breath (and yoga in general) differently. There's no right or wrong, it is what it is and in this yogi's opinion humanity's diversity is inspiring and worthy of celebration!

The benefits of  Brahmari breath include relief from anxiety, depression, insomnia and restlessness, it builds confidence, improves memory and concentration and mitigates migraines. From a physical perspective, Brahmari reduces hypertension and lowers high blood pressure. Give it a try. Take the time to be curious and explore!

the fabulous majority!

Since so few of us fit into society's (read the media's) grand definition of beauty it seems reasonable to presume that there only a few yogis who are atypically bendy, and therefore capable of some of the more acrobatic poses. Popular yogis, like Rodney Yee was a dancer and a gymnast before he became a well known yoga teacher and practitioner  Talk about an unfair advantage! Many everyday yogis are unable to complete a pose as demonstrated by yogi models, and I wonder how many of our favourite yogis are moving in pain or compensating their movement in one way or another.

Most of us have anatomical limitations stemming from tight or weak muscles, injuries and genetics which challenge our yoga practice. As such, we move in pain or compensate our movement to get into and out of some poses.  I'm flexible which is helpful for getting into some poses, but there are poses for which I lack the muscle strength or congruency to do correctly. Instead of moving purely, and honoring where I am, I'll let my ego take over and simply flex my way through a pose.

Beauty, similar to how we look in our poses is an external characteristic and doesn't begin to describe our heart or our intention, that is our True Self. That said, challenging ourselves with poses IS fun, and the key is not to take it too seriously. I approach my poses from a "function over form" perspective which essentially boils down to adapting a pose to suit your body and mind to where you are in the present moment. I describe this perspective in terms of a spectrum, and I encourage my students to find where they are along it as we practice.

For example, Vrksasana (Tree Pose) is broken down into 1) balancing on one leg (right) and 2) externally rotating the opposite leg (left) in the its hip socket, and 3) lifting your (left) foot and placing it anywhere along the (right) balancing leg, except for the knee. The variations that define Vrksasana's spectrum is where you place your foot on your standing leg, whether or not you use your arm to lift and place your foot on your leg, and your arm variation (eg Warrior arms, Charlie's Angel, in prayer, hands on wait, T-position, eagle arms etc.). There are as many ways to express your Vrksasana as there are yogis, so have fun with it and get creative. Try introducing some flow into your pose by flowing from one arm variation to another, just remember to stay connected with your breath. Here are a few examples of where I fall on the Vrksasana spectrum:

Remember, yoga is a personal practice and the diversity among us physically, creatively and mentally is inspiring, extraordinary and worthy of celebration. Make each pose your own!

"The power of finding beauty in the humblest things makes home happy and life lovely." - Louisa May Alcott

yoga for kids

Last month I attended an awesome workshop with Donna Freeman, an amazing and passionate woman who teaches yoga to kids. Our fun filled weekend together zoomed past and once again I'm left needing more! I am passionate about the environment, and my niece and nephew provide the impetus to fight ecological injustice and ensure that their children have a clean and healthy environment. And now thanks to Donna I have a new set of skills and the ability to share my passion for yoga with them. As adult yogis we are blissfully aware of the benefits of yoga and our kids deserve to reap those benefits too.

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Yoga provides a fantastic foundation for child development because it refines their ability to express themselves, to concentrate and cooperate with their peers, as well as improve fine motor and locomotor skills. I had never thought about these basic skills that make us functioning Homo sapiens, largely because they are second nature, but it's a fascinating process. As an aunt, I absolutely love watching my niece and nephew discover the world around them. I love facilitating and then watching the "eureka!" moment.

A simple, secular approach to yoga philosophy teaches kids to be kinder, well rounded individuals through principles of non-violence, non-stealing, honesty, respect, compassion and patience.  These principles are universal across the world's religions and are important characteristics for kids and parents to embrace. And most importantly, yoga gives kids an opportunity to be a kid, to have fun and be silly, the yoga teacher included!!

ahhh...sana

Since taking the therapeutic intensive with Susi Hately and more recently an online anatomy course, my practice and teaching style has changed. As my knowledge of biomechanics improves and I continue to embrace yogic philosophy I evolve as a yogi. Currently, the word asana is catalyzing my perspective. Asana loosely translates into sitting still, comfortably and at ease, and in the past I used asana generically for yoga pose. This more authentic definition of asana has big implications for me because more often than not, I took my poses into the deepest modifications available. By no means is this a bad, but these modifications restricted my breathing and I forced me to compensated with muscles other than those intended for the movement(s) associated with a pose. Hmm.

I've also started to think about what causes my discomfort, how I can improve movement, and the difference between form and function. I can't address this in a single blog entry but it's certainly foremost in my mind when I practice and develop my classes. Lately, I'm thinking about how my cues land and how I can help my students find ease in their poses while improving their movement. But as always, I'm enjoying the challenge of sharing my revelations with my fellow yogis while refining my own yoga philosophy around some key principles of movement.

peaceful mind, open heart

Yoga evolved from an ancient meditation heritage with origins in venerable Brahman texts called Vedas. As Brahmanism evolved into modern day Hinduism, revelations and teachings from the Upanishads defined yoga as a means of achieving liberation from suffering. Modern relics from these texts are found in karma (action or ritual) and jnana (wisdom and knowledge) yoga, as well as the practice of connecting the breath and mind with the symbol om.  The most recent, influential text is Patanjali's Yoga Sutras (100-500 B.C.E.) which comprises 196 aphorisms (basic tenets or ideologies) and details an eight-fold path (or 8 limbs) of yoga.  

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The different limbs of Patanjali's yoga are yamas (ethical disciplines), niyamas (observances), asana (classic poses), pranayama (breath work), pratyahara (withdrawl from the senses), dharana (concentration), dhyana (meditation) and samadhi (complete surrender to the Absolute). The five yamas transcend race, country, age and time and include ahimsa - non-harming or non-violence, satya  - truthfulness, asteya - non-stealing, brahmacharya - moderation and aparigraha - non-coveting. The five niyamas are saucha - purification of our body and mind, santosha - contentment and detachment, tapas - austerity and self-discipline, swadhyaya - self study and ishwara prandihana - dedication or surrender to the higher Self (Absolute) and letting go of the ego (self).            

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Do not be overwhelmed by the seemingly impossible path outlined by Patanjali. Remember the importance and value of intention and honor that. I view the yamas and niyamas as qualities of an ideal role model. Depending on the day and even the moment, some of these qualities are easier to cultivate than others  As an avid reader who loves knowledge, swadhyaya is relatively effortless. On the other hand, my humanity (and addiction to chocolate) represents a formidable obstacle to brahmacharya. Ahimsa is a non-harming, violence-free doctrine applicable to our relationships with people, nature and ourselves. Loving who and what we are without self-deprecation, self-criticism and self-hatred is ahimsa, and by far one of the more challenging disciplines.


Asana and pranayama constitute most modern styles of yoga, thereby honoring the ancient practice of mindfulness by connecting the conscious (asana) with the

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subconscious (pranayama). Although the limbs of yoga are intertwined, the remaining four limbs follow a logical sequence. For example, in order to surrender to the Absolute (samadhi), we need to master the art of meditation (dhyana), which in part emerges from our ability to concentrate or remain steadfast (dharana). As yogis, we develop our ability to concentrate by withdrawing from our senses (pratyahara), quieting our minds, and letting go of that which doesn't serve us.

The evolution of modern yoga is entrenched in an ancient history, and philosophical ideology which can't be summarized in a single blog entry. To truly appreciate its depth, beauty and authenticity, as well as to discover how and what resonates with you, a more thorough exploration of yoga's history and philosophy is necessary.


Books are infinite in number and time is short, therefore the secret to knowledge is to take only what is essential. Take what is essential and try to live up to it. - Sri Swami Vivekananda

How do you embrace the eight limbs of yoga?
Enjoy your exploration!

Namaste













Sources
Carrera, J. Rev. 2006. Inside the Yoga Sutras. Integral Yoga Publications, Buckingham, VA.

Iyengar, B.K.S., 2001. Light on Yoga. Thorsons, Hammersmith, London.

Jois, P.K., Yoga Mala. North Point Press, New York, NY.

Sparrow, L., 2008. Yoga. A Yoga Journal Book, Universe Publishing, Berkley, California.

yoga for your feet

Keeping our mind still and free from chatter and negative thoughts is challenging for everyone. Quieting my mind and centering myself are two reasons why I practice yoga, and although each day is different, lately I've been struggling with my balance. The foundational strength of our standing balance poses are linked to a number of physical, physiological and emotional factors e.g. tight hamstrings, an unstable pelvis, sleep deprivation, anxiety and depression. A consistent practice with careful attention to moving within our pain-free range of motion will undoubtedly improve our balancing poses, however; a little extra TLC such as toe yoga can go a long way too.


Come into Tadasana (Mountain Pose), stand tall, relax and a let your arms hang by your side. Ground the three corners of each foot equally into the earth. (The big and pinky toe pads as well as the centre of the heel represent the three corners of the foot.) Close your eyes, and imagine 

inhaling length into your spine and exhaling into the space between each vertebra. With each full breathe ground your feet into the earth. If it helps, imagine there are roots growing from your feet deep into the ground. Stay in Tadasana for 5-10 breathes with the intention of grounding and balance starting with your feet, moving up your legs to your spine and core. Your arms, shoulders, neck and crown are relaxed and your mind is  quiet. Inhale calm, exhale ease. Inhale smile, exhale release.

 When you are ready, quietly come out of Tadasana and sit in a chair or on the floor, take your left foot into your lap, and give yourself a mini foot rub/reflexology session. I'd recommend using your favourite foot lotion, I like The Body Shop's Cooling Peppermint Foot Lotion. It feels good and you deserve it!!  After a few minutes take your right hand and place a finger in between each toe. Spread your fingers separating the toes. Relax your fingers and spread them out again. Repeat these actions a couple of times and then use your hand to rotate your toes in circles. Makes sure to change directions after a short while. (Use your own discretion (intuition, desire etc) to determine how manyrotations you think your tootsies need.) Keep the rest of your foot relaxed

and ankle still. Once you have circled your toes in both directions, use your hand to rotate the entire foot starting with the ankle. You can do this with your fingers between your toes or with your hand. Before you switch and repeat these exercises on your right foot, feel free to massage your foot a few minutes more. Ahh... true bliss.


When you have performed foot yoga for both feet, come back into Tadasana. Take a few minutes to settle into this pose and take note of any differences you feel. Are you more aware of your feet on the ground? Do you feel more balanced? And even if you don't feel any differences, don't sweat it, nothing bad comes from foot rubs! 


Thanks for reading! Namaste. 

less is more!

This March I spent an incredible 10 days workshopping the fascinating world of therapeutic yoga with Susi Hately. Saying that my world has changed would be exaggerating but in many ways it has. My biggest "a-ha" moment was the realization that slow, subtle movements will lead to faster progress i.e. pure movement. The subtlety and pace we (I) move through in life has a profound impact on the everyday and more momentous aspects of our (my) life. For those of you who know me, this is especially relevant. I move through life in a whirl, feet barely touching the ground. I'm always losing things, making silly mistakes and at the end of the day not feeling like I'm getting anywhere. The answer is simple. Slow down and move slower than what you think slow is.

This simple adage is integral to therapeutic yoga as it allows for greater ease in our classic asanas. By slowing down our practice, we are able to identify signals our body sends telling us that something is wrong e.g. pain, strain, twinge, popping, grinding etc. These signals or yellow lights tell us that we aren't moving in an optimal, pain-free range of motion.  From a therapeutic perspective, we don't want to blow through these lights because we increase the probability of blowing past our

 red lights which could potentially cause serious injuries. (Think back to the NY Times article questioning the safety of yoga.) Think of your optimal, pain-free range of motion as moving between your green and yellow lights. This analogy differentiates the therapeutic from the fitness based model of yoga. Neither is necessarily better than the other, rather they are dependent on a yogi's personal and fitness goals. Slowing down and listening to your body is also reflective of the yogic concept of ahimsa or non-harming stands reminds us to practice more mindfully and avoid hurting ourselves.

To demonstrate this new perspective on yoga, let's use Virabhadrasana 1  as an example. Please excuse the cluttered apartment and lack of photographic quality. I won't bore you with my excuses <cough> Mojo <cough>.  From a fitness, intermediate yogi perspective, my Virabhadrasana 1 is fine. There aren't any visible alignment issues, and I'm (relatively) mobile. Admittedly, there was always a tweak or crackle here and there, and often an ache in my right sacroiliac joint (SI). Without too many details, my chest is a little tight which is why my elbows are near hyper-extension. If they were any tighter my

Pre-Susi Virabhadrasana I

shoulders would be up by my ears. A shaky, unstable pelvis contributes to my SI ache, and my sore knees are in part attributable to years of hard work compensating for my Elvis pelvis.

My post-Susi Virabhadrasana 1 looks very different, and some may argue that it's no longer the same asana. And maybe they're right, but my goals and perspective have changed, and after a few customized exercises to address these issues my Warrior 1 one will be even better.

Post-Susi Virabhadrasana I

My teaching style will definitely evolve with this new information.  I found myself cringing in some yoga classes before...

I think the real challenge will be breaking old habits and by slowing down I can already feel a difference and catch my self (almost) before a yellow light. If anything, I more excited about yoga and have found new inspiration to share with my students. Stay tuned and thanks for reading.









Breathing in I calm the body and mind
Breathing out I smile
Dwelling in the present moment
I know that this is the only moment
-Thich Nhat Hanh