Yoga on the Mountain Bike Trail

My husband surprised me last month with a new GT Zaskar mountain bike. The bike is way more advanced than I am. Let’s just say it would be a disservice to simply ride it on the local paved bike trail –my comfort zone for riding.

Recently we’ve been hitting Wakefield Park in the Alexandria/Annandale, VA area to force me out on the new bike so it can be used for its true purpose – mountain biking. Wakefield is an extremely popular multi-use park filled with trails for all levels of cyclists. Many of them, though perfect for the new Zaskar, are way too technical for me – I have already had my share of falling ☺.

As a result of these rides I’ve realized that everything I teach as a yoga instructor, I need to personally practice on the bike trail. This is much easier said than done. Here are some of the lessons I’m a pro at on the yoga mat but an amateur at on the bike trail…

1) Don’t think about it; in yoga, take your brain out of it
2) Breathe; invite the body to relax
3) Eyes to the horizon; in yoga, drishti (gaze) is essential to each asana
4) “Feel” the bike do the work; in yoga, feel the breath move you deeper into the pose
5) Find balance – clip out with the left foot (my weak side) just as often as you do with the right (my leading foot)
6) It’s a process
7) It takes a lot of practice
It takes a ton of patience with one’s self
9) Learn to let go of the need to control (see #4) and just trust
10) Have more faith than fear – this is my new motto since attending Level II with Baron Baptiste last month

As a yogi these are a natural part of my life on the mat –another comfort zone. As a beginner student in a sport I am intimidated by, the above list contains things I need to learn in a new capacity. The process of breaking out of the comfort zone is scary but can be extremely empowering. So I will continue to chant #10 as I fly down the treacherous hill: Have more faith than fear!

How to Om

Om is everywhere. It’s in everything. It’s in everyone. Considered to be an all-pervading sound in the universe, chanting Om connects us to everything around us and within us. In many yoga classes, Om is chanted at the beginning and/or end of class so it’s no surprise that a student recently asked me “how do you Om?”

Comprised of three syllables –A, U, M – Om is pronounced Ahh-Ooh-Mmm. There’s a beginning, middle and end – creation, preservation and destruction. These 3 characteristics also apply to everything that has sound which is everything and everyone that has energy in the universe.

Om is best experienced with the eyes closed. Once the eyes shut, take a deep inhale and as you exhale begin your Om. Notice the first sound of “Ahh” – feel and hear it. Let the Ahh sound resonate in your chest area, heart, shoulders, and upper back.

Next hear and feel the transition to “U”. The “U” pronounced “Ooh” starts to trickle down and resonate through the belly/solar plexus/third chakra area. Naturally move to the Mmm. Finish out the Mmm by sealing the lips and letting the sound vibrate around the head region particularly the area of the sixth chakra. As you complete your Om and it slowly exits your body, feel the immediate sensations and hear the silent pause.

Chanting Om brings life into your body, presence to your mat and states your commitment to those around you. For most students in the West, it is one of the few sounds (other than breath) made in a yoga class. The next time you Om, enjoy all parts of it –the beginning, the middle feeling and sound and the vibrational ending. Happy Oming!

How Is Your Breathing?

Many people don’t give the slightest attention to how they breathe until they are told to do it a certain way – like in a yoga class. Unconscious breathing patterns can have a huge impact on the overall health of one’s body. Improper breathing can increase emotional and mental stress, create muscular tension and diminish the body’s supply of oxygen.

When teaching yoga I often tell my students “the breath is the most important element of your yoga practice.” And literally, it’s one of the most important elements in keeping us alive and healthy. Just like cars need gas to function, our bodies need breath to survive. In yogic terms, breath is our life force (aka prana). So okay maybe you breathe fully, but how do you breathe?

One of the best ways to start to fully access the simple power of your breath is to practice slowly inhaling and exhaling through the nose. As you inhale through the nose the air is purified thanks to the nose’s filtering system, which helps prevent pollutants such as dust, pollen and bacteria from entering into the lungs. When the breath exits through the nose, we tend to exhale a bit slower since the nasal passages offer some resistance vs. when we exhale out through the mouth. This is important because when the breath slows down (especially the exhale), the nervous system relaxes which in turn leads to reducing stress, calming the mind and soothing the body.

Not sold on nose breathing? Consider the drawbacks of mouth breathing: Mouth breathing dries out the mouth and throat, which can contribute to dehydration and bad breath. Mouth breathing has been associated with snoring, sleep apnea, hyperventilation, asthma and high blood pressure —all contributors to heart disease. When you breathe through the mouth, the air is colder which is shocking to the lungs, can cause irritation in the airways and exacerbate a current infection or cold.

The proof is in the pudding. Try nose breathing for a week. What do you have to lose? It’s free!

If Yoga was a Magic Pill…

1)    People would be healthier –physically, mentally and emotionally
2)    More people would smile
3)    There would be less horns blaring
4)    We’d all instinctively wake-up in the morning & stretch like my dog
5)    We’d breathe to our full capacity vs. only 50% – 60-% which is average for many
6)    The world would be a better, more peaceful place
7)    There would be greater respect for religious differences/beliefs vs. hatred
8)    We’d live every moment of life as if it were “the” moment
9)    There would be less huffing & puffing in the long line at Starbucks
10)  We’d see beauty in everyone vs. judgement
11)   We’d love every inch of who we are -no need for Botox and plastic surgery
12)  We’d live out of faith rather than fear                              
13)  We’d be “other-centered” vs. self-centered (learned this at Level II)
14) We’d live life to its fullest expression -why hold back?!?!?

Lastly, if yoga was a magic pill I would make it my duty (karma yoga) to give it away to everyone I encounter vs. selling the $35/month supply of Happy Pills I saw yesterday at my local Smoothie King.

Is This Good For You?

Recently in an Arlington group yoga class, I had a student ask me this question (“Is this good for you?”) during some wrists stretches I was instructing.  I admit wrists exercises can create uncomfortable feelings, particularly if you never stretch them, but it’s funny how people equate “feeling” with bad.

Our bodies speak to us through sensation.  Yoga teaches us to discern between good, healthy pain and bad, piercing pain.  In daily life, comfortable sensations often go unnoticed.  It’s the uncomfortable feelings/pain that grab our attention.

As yogis we learn to listen to our bodies and differentiate between good vs. bad pain.  And for non-yogis it’s often not a good thing when the body is in pain because it usually means a muscle/tendon/ligament has been overstretched, strained or torn, etc. unintentionally due to physical neglect and/or poor habits.  Possibly a red flag should go up.  Harmful pain is usually described as sharp, piercing and throbbing –all signs something is out of whack and a physician should be consulted.

Good pain is what I sometimes describe as blissful discomfort – you’re giving your body the attention it deserves and the body is saying thank you via tranquil sensations.   Through mindful movement on the yoga mat, you learn to breathe into poses and stay even though they may be physically and mentally challenging.  More importantly, you begin to feel the difference between being challenged with blissful vs. potentially injurious pain.

So I responded to my yoga student’s “is this good for you?” question with the following answer.  “Is having a baby a good thing even though the pain can be extremely sensational?  When you run marathons (which she does) and you’re in pain is that good or bad pain?”  It’s really a matter of perspective.

To conclude, the wrists are extremely delicate, used constantly and receive very little attention.  Considering there are 27 bones in each wrist (plus a slew of muscles & tendons) doesn’t it make sense to give them a little attention?  As with many things in life, preventative maintenance is key.  And as I tell all my yoga students, “you’re in charge on the yoga mat –and off – so back off if it doesn’t feel right!”

Fearing the Truth

Less than two weeks from now I will be in Montana (never been) for Level II (never been) teacher training with Baron Baptiste.  This training is focused on living the life of a Sannyasin, a seeker of truth/a spiritual warrior.

As much as I desire to seek transformation and uncover the authentic me, I possess an equal amount of fear.  Some might wonder what I mean by fear – how could deepening my practice and learning more about yoga create fear?  Here are my fears:  Fear of the process.  Fear of not knowing the agenda for each day of the eight days I’m there (I will NOT be in control so forget the day planner).  Fear of being uncomfortable/embarrassed.   Maybe a little fear of going to the vast land of MT as I unravel among strangers (but I do hear it’s beautiful).  And of course, fear of what I will learn about myself.

The irony of life I’m realizing is that we are taught as children to seek more/be better/bigger/stronger than we are, study more, play more sports, learn a musical instrument, go to a good college, etc. but how many of us are really happy?!!  Sure all of those learnings contribute to our life journey, but they also pull us away from living from our core being; the essence of who we are as individuals.  So in many ways, Level II teacher training is about reversing a lot of what’s been “expected” of me and showing up just as I am.  What’s so hard about that?

Often I tell my yoga students “you are perfect/beautiful just as you are.”  Some roll their eyes, others shift uncomfortably on their mats and the remaining few look quizzical.  The reality is we are all perfect deep within.  We each possess a divine spark – it’s what makes us unique.  Unfortunately for many of us our spark is so dim we’ve lost sight of it in an effort to conform to what others expect from us or expect us to be.

I believe I am lucky in that found my calling at the relatively young age of 34   – teaching yoga full-time yoga.  It took time, courage and patience to overcome obstacles and reclaim my spark of light but I found it!  I also believe I have so much more to offer.  And that’s what I’m hoping Level II will uncover –what else do I have to offer?  Can I shine brighter?  What is my truth?

Change is scary.  The unknown is scary, but the greatest points of transformation often are in the places we least want to venture.  To be continued when I return from Level II early/mid-July.  Namaste.

Celebrate Life!

Last Wednesday (May 27), I turned 37.  Not really a magical birthday number but since the moment I woke up that day, I’ve been blessed with many, many birthday wishes and treats –facebook, birthday cards, e-cards, phone calls, cocktails, lunches/brunches, dinners, gifts, flowers.  I even received a purple, thickly feathered boa with a matching tiara.  Don’t believe me?  See my facebook profile pic for proof!

What I’ve realized over the last week is the best gifts in life are immeasurable –relationships.  Relationships equate to love, learning and laughter.  Of course they also include tears and tension, but it’s from those traits that we grow, become stronger as individuals and strengthen our bonds (relationships).

Every day since my actual birthday I have received something which is wild to me but very much appreciated.  I’m certain the end of the fun, gifts and wishes will be ending in the near future.  But I’m also certain I will continue to be blessed by my many dear friends and family throughout the year.  Just having them in my life, makes life worth celebrating!

So is it coincidence on the 8th day of entering my 38th year of life (as my Mom would say) that I was given a t-shirt that reads “Celebrate Life!”  My dear friend Paula who owns Dancing Mind Yoga, a Baptiste Affiliate Studio in Northern Virginia/DC area, gave it to me as I recently committed to teaching weekly at her studio.

We usually think of celebrations in life as events with lots of people (those we have relations with), occurring in a group/party format.  And yes, this past week of birthday festivities falls in that category for me.  But celebrating life is also about what we do for ourselves –the accomplishments we achieve and goals we reach.  By committing to teaching at Dancing Mind Yoga, I’m committing to a community and a new path of growth.  Growth, commitment and overcoming fear/obstacles always give way to celebration.

Again, I go back to relationships/connections.  It’s the students in the new studio that will challenge me and force me to show up in more ways than one.  These are different relationships than friends and family but nonetheless just as important in the celebration of my life.

Thanks to all who have made the entrance into my new year so very special! It truly has been, and continues to be, a memorable birthday week in more ways than I can express.  I feel humbled and honored by all the attention I’ve received and ecstatic about my “new year” ahead.

I Can’t Touch My Toes!

I often hear this as an excuse from people as to why they haven’t tried yoga (asana).  My simple response is usually “well, that’s why you do yoga – to help make you more flexible”.

The reality is yoga isn’t about being able to touch your toes. Yes, the asana practice will physically stretch your body out and expose you to muscles you didn’t know existed.  But yoga is really a process of self-discovery – discovering yourself as you move your body, actively breath and quiet your mind.

The practice of yoga (asana) brings us back to our natural state of balance.  Yoga is a Sanskrit term that translates to union.  In our natural state, the body, mind and spirit are aligned/united and co-exist in a balance state of peace.

Consider babies for a moment.  Most are born into the world as bundles of joy –free of stress and tension and happy to simply “be”.  Babies have bendy bodies – they can touch their toes with their nose!  They’re always present – fully in the moment.  Their souls are completely innocent.

As we age and experience life, we accumulate tension and toxins (T&T).  To grow as a human (physically, mentally and spiritually), there really is no way around T&T – it’s normal.  Unfortunately, for many people T&T starts to feel like a natural state of being.  Our minds become ingrained with toxic thoughts, constant worries and never shut off.  Our souls get lost in the chaos of life, blocking our true selves from fully shining.  Our bodies become stiff and uncomfortable.  And we forget that life happens in the moment, not in the past or future.

The asana practice has the power to release T&T, heal our bodies, clear our minds and open our hearts.  Through the process of self-discovery, we learn self-acceptance and that all of us are perfect just as we are.  The world would be a boring place if we all looked the same and could all bend into pretzels.  Finally, the beauty of the asana practice is the more you unroll your yoga mat, the more you’ll discover about yourself and the greater chance you’ll have at touching your toes – maybe one day with your nose!

Focused Fun

“Focused fun” – I’m coining this term to describe asana practice.  More and more people are getting on their yoga mats to release stress and tension –mental, physical and emotional.  Ironically with the intent to let go of tension, more often than not they look stressed out as they are moving through their practice.  I witness this frequently in the office yoga classes (aka corporate yoga) I teach as well as in the studio environment.

To fully experience yoga asana, you must be present.  To be present, you must be aware of the moment at hand.  To be aware, you must be focused with the eyes, on the breathing, feeling the movement. Yes, there’s a lot going on in the asana practice and it’s a lot of work –mentally and physically.  And it’s fun work.  Focused fun!

If you’re not focused and constantly scanning the body internally and externally (awareness) when you’re on the mat, there’s a greater tendency to check out of the present moment.  Being focused and present takes continuous practice.  It’s a moment-by-moment practice.  Asana is a moment-by-moment practice.  And to fully live life, you need to be in the moment.  And being in the moment means fully taking in challenging times and good times.

Back to the mat…next time you’re on it, notice the intensity of your focus.  Is your breathing choppy and fast?  Back off.  Is your face tight or jaw clenched?  Let it go.  Where are you straining?  Instead of zoning in on your fatigued muscles, can you relax through breath?  A simple smile can invite ease and fun into the moment.   The point is stay focused as you move and tune into your intention for unrolling your mat in the first place.  My guess is your not practicing yoga to create more stress.  Lighten up and have some “focused fun!”

Posture Perfect

On a physical level, two of the best (of the many) benefits to a regular yoga practice is learning the importance of breathing and posture.  Coincidentally posture influences the quality of your breathing.  Without proper posture, your breathing is constricted.

Unless you’ve been in the military, a trained dancer or had a wonderful Grandmother like mine (no hunching, sit up tall, etc.), your posture has probably suffered due to the stresses of life.  And until you hit a yoga class, no one in your adult life has probably had the nerve to correct you.  Additionally, you know you need to sit up taller but it’s hard work.

Why is good posture important?  It not only affects your breathing but also your muscles, bones and nervous system.  Slouching constantly weakens back and ab muscles, restricts the movement of the diaphragm and cramps the internal organs.  Externally, poor posture gives off a sunken, closed-off, less confident vibe to the world.

Upright asana (yoga poses) such as Tadasana or Dandasana train the body proper posture alignment, from the heels to the crown of the head.  Both of these asanas provide space in the body for the diaphragm to move freely, the breath to flow easily and the nervous system to relax.  When the nervous system relaxes the mind is calmer.

Best of all, when you stand or sit tall in correct alignment (aka posture perfect), the body is at ease, more confident and inviting to those around you.  Overtime, Tadasana starts to become a natural part of your everyday movement.  Next thing you know, you’ll be “Grandmothering” your friends & family with love pats to the back.