benefits of yoga

Mindful Monday: Level Up

Happy Monday, Mindful Ones!

For me, 2019 has been about leveling up many aspects of my life. My practice. My teaching. My wellness and self-care routines. Reading and writing more. Expanding my knowledge base and deepening my current interests.

With the weather getting warmer and the days getting longer, I am coming to terms with the impending arrival of my biggest level up opportunity, hands down. Leveling up my non-attachment game.

As I write this post, my son is in Providence, Rhode Island on his first of four college visits. He chose to go without his dad or me. Let that one sink in for a few minutes.

I am fully prepared for the next two months to swiftly fly by as he visits three more schools and prepares for high school graduation. And he actually turns 18 on the day he graduates. I’ll let that one sit there for a few moments also.

These days I constantly bring my awareness back to the present moment. Right here. Right now.

And I remind myself that I’ve been preparing for this inevitable moment since before my son was even born. Each milestone that we celebrate in his life is another teeny, tiny act of learning to letting go.

To be a good parent means to prepare your child to leave the nest and fly away and thrive. Everything that we have taught him and tried to nurture within him was always going to be so that he will eventually leave us.

I have been meditating on the Buddha’s teachings on non-attachment. You can only lose what you cling to.

And then I focus so much on what a magical and exhilarating time it is for him. And that it might also be overwhelming.

My role as a parent will never end. But my relationship with my son will level up. Transitioning from parent to mentor and perhaps even friend!

What are some things you’re currently struggling with in terms of non-attachment and clinging?

Each moment of each day, Life tries to teach us. And we can only move in two directions: toward or away from growth.

Let’s always choose growth. And love. Let’s always choose love.

Have a great week, friends.

Mindful Monday: Day One or One Day?

Good morning, mindful ones!!!

It’s day one! The first day of another round of our 21 day detox.

For the next 21 days, our dedicated yogis will restrain from the following substances:

Sugar (processed and added)

Gluten

Caffeine

Alcohol

Animal products, meat, fish, dairy and eggs = essentially eating vegan for 21 days

On this journey together, we learn to take extremely great care of our bodies, and we experience real, discernible breakthroughs in mind, body and spirit.

Fasting and cleansing has been used throughout the centuries for physical healing and as a path toward enlightenment. Even the fathers of modern medicine Hippocrates and Galen learned that occasionally refraining from food was a proven way to cure disease and heal the body.

And the great philosophers Plato and Socrates regularly gave up certain foods to enhance the sense of physical well-being and to improve mental clarity.

It’s imperative to challenge yourself to let go of certain things you seemingly cannot live without.

All of our mindfulness practices: meditation, yoga, fasting and cleansing allow us to observe the deeper levels of our unconscious mind and uproot deep-seated complexes; current patterns; and fears. We may reveal a deeper sense of clarity within and break from the habit of instant gratification.

Removing these five substances will create space to observe a deeper connection to the role food plays in our lives and how it affects us on deeper levels. We give ourselves the opportunity to break from artificial stimulants and depressants and return to the natural rhythm and flow of the body thereby ending the vicious cycle of self- indulgence followed by self-flagellation.

Keep in mind that there are many ways to practice self-restraints according to our Buddhist teachings.

If you were unable to join our group this round, there are some other behaviors that you can observe and try to abstain from.

Gossip

Judging yourself and others

Over-scheduling yourself

Reacting to every feeling that you have or to the actions of others

Your day one could be anything that you want to observe and improve within your own life. And yoga reminds us that day one can start at any moment of any day. With each new breath that you draw into your body, you can begin again.

How will you use this precious gift of today to improve yourself and thereby elevating the entire universe?

Mindful Monday: Mindful and Conscious Living

Good morning, my beautiful, dearest mindful ones.

Happy Monday!

How you spend your days is ultimately how you spend your LIFE.

You have been given a precious, priceless gift today: this day.

It cannot be purchased.

Or inherited.

Or borrowed from tomorrow.

It cannot be gifted from a loved one.

It is a precious and finite commodity.

1,440 minutes

86,400 seconds

During this time, experts estimate you’ll think between 50,000 to 70,000 thoughts.

That’s between 35 to 50 thoughts each minute.

And when unchecked, 98% are the same thoughts that you had yesterday and are predominantly negative.

With all of these thoughts swirling around in our heads, it’s no wonder that we constantly feel disconnected, anxious, stressed, annoyed and overwhelmed.

This is why yoga and meditation are so critical to not only physical but also our mental health and well-being. Through these practices for short periods of time throughout the day, the mind becomes more calm and serene. When we are thinking less, our awareness of the present moment is sharpened and focused. We are more conscious of breathing. Or physical senses are heightened. We are able to truly connect with one another.

Your conditioned, repetitive thoughts have created your current reality. It’s time to raise your vibration!

Don’t allow your mind to wander undisciplined and randomly. Focus on your breath and on your five senses. Train yourself to be grounded in reality and in the present.

Watch your habits! If you have time to bitch about how cold it is, peruse social media mindlessly, binge watch Netflix, or sit at a bar for an entire afternoon; you have time to meditate, journal, practice yoga and plan nutritious meals for yourself!

Everything is a CHOICE. Being mindless and going through life on auto-pilot is a choice!

Here are some quick and easy choices that we can all make together to raise our vibrations and frequencies.

Drink lots of water

Sweat everyday

Fuel your body with foods that support your body’s natural ability to detox and de-stress

Get enough sleep

Avoid loud, obnoxious people and situations

Speak less, listen more

Don’t interrupt or talk over people when they’re talking to you

Remember that you can learn something from everyone, even if it’s just patience

Be conscious of every thought and every word that you speak

Harness your energy by thinking and speaking much less than you normally do

Spend time in silence and solitude each day

Read more, Watch TV less

Travel!

Take a different route to work

Get upside down every day!

Celebrate the simple things

Declutter your home and your heart

Hey friends, let me know if you have other mindfulness practices that you’d like to share!

Have a mindful week!

February 2019 Pose of the Month: Backbends!

February is the time for ❤️ love. All kinds of love! But personally I’m celebrating sisterly love this month!

And YOU, my lovely friend, get a bonus pose of the month!

Pose One: Urdhva Dhanurasana or Upward Facing Bow (Wheel) Pose:

Step 1

Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders.

Step 2

Pressing your inner feet actively into the floor, exhale and push your tailbone up toward the pubis, firming (but not hardening) your buttocks, and lift your buttocks off the floor. Keep your thighs and inner feet parallel. Take 2 or 3 breaths. Then firmly press the inner hands into the floor and your shoulder blades against your back and lift up onto the crown of your head. Keep your arms parallel. Take 2 or 3 breaths.

Step 3

Press your feet and hands into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel.

Step 4

Turn your upper arms outward but keep the weight on the bases of the index fingers. Spread your shoulder blades across your back and let your head hang, or lift it slightly to look down at the floor.

Step 5

Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times.

Pose Two: Bhujangasana or Cobra Pose

Step 1

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Step 2

Press the tops of your feet and thighs firmly into the floor.

Step 3

On an inhalation, begin to straighten your arms to lift your chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press your tailbone toward your pubis and lift your pubis toward your navel. Narrow your hip points. Firm but don’t harden the buttocks.

Step 4

Firm your shoulder blades against your back, puffing your side ribs forward. Lift through the top of your sternum but avoid pushing your front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.

Step 5

Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation. Option to bend your knees and lift your chest hire.

Mindful Monday: Holiday Stress

Good morning, mindful ones! We are in the home stretch for this holiday season and for this year!

When things are at their most frenetic pace and we find ourselves running around to holiday gatherings and for last minute gifts; it’s more important than ever to pause, breathe and reflect.

We live in the most technologically advanced time in human history. Anything we could possibly need is a phone call or even a click away and can be delivered right to the doorstep. Food is abundant (overly abundant!) We have instant heaters, electric blankets, reliable electricity. We have an endless supply of clean water that can also be warmed to any temperature for a hot cup of cocoa or a warm bubble bath.

There has never been a better time to be a human being. And we live in one of the best countries in the world in terms of economic opportunity, political stability, public safety and quality of life.

Pause. Wow we’re so lucky!!! Gratitude is truly the highest vibration. And it’s pretty darn easy to find a zillion things to be grateful for in this nation, even more so in our communities!

That being said, depression, stress and anxiety are at all time levels in our country! And they are predicted to continue to rise.

Well, that’s pretty puzzling, wouldn’t you say?

Actually, it’s really not … Because stress is an internal condition, not an external one!

Sure there’s tons of things happening right now: overstimulation of all the senses if you step foot in the mall (which I have pretty much successfully avoided this holiday season) or basically even out of your house.

But it’s our reaction that causes the stress! It’s how we process all the external stimuli that bombards us that can potentially create an internal state of stress.

Listen, it’s the holidays. Even the most well-adjusted, “normal”, traditional families will face some type of family drama.

And for the rest of us, it can get much more complicated. Single parents, people who have lost loved ones, those with social anxiety and even people with no family or friends to celebrate with.

“The most wonderful time of year” may be even more challenging for those struggling, because there’s the added expectation that everyone is in a carefree, celebratory state.

So with all of this emotional turmoil many people are facing, it’s really no surprise when people overreact to every day situations like waiting in line or driving in traffic.

People may snap more or react rudely. Let’s be honest, we see this behavior very often, unfortunately. When people are stressed, their fight or flight mode kicks in which can often lead to aggressive and anti-social behavior.

So let’s not pretend to be surprised when we witness this behavior, and be so gentle with yourself if you find yourself getting a little snappish or prickly.

And it always comes back to breathwork.

The reason you sweat it out for endless hours on your yoga mat is training for these very moments in life.

If you find yourself in a situation where you’re about to lose your marbles, take a moment to breathe slowly and mindfully and then breathe out. Allow yourself a few moments to pause to give yourself the opportunity to react in a way that you will be proud of and won’t create more anxiety and stress when you think back to that moment.

Reacting to someone else’s stress is your choice. Choosing to take a few breaths and remain stable and grounded is the best thing for your personal health and wellness. And your grounded energy might be just the anchor someone is searching for who may be tail spinning out of control.

In these critical moments in life, there is tremendous opportunity for our personal evolution. And trust me these opportunities are abundant year round! Can we cultivate compassion for ourselves and for one another during this holiday season?

It can make all the difference in someone’s life. We never know the burden they’re carrying.

Remember, kindness and compassion will revolutionize the world.

We got this, you guys!!

Mindful Monday: Tending to Yourself

Good morning, dearest mindful ones!

It’s so easy to get caught up in a swirl of non-stop activities, isn’t it? In fact, you may even take pride in your perpetual state of busyness and being able to handle so many things at once. But eventually, there’s a tipping point: where stress builds up and burnout creeps in. That’s why tending to yourself is so vital to a true state of wellness and contentment.

What does your Mind conjure up when you think of tending to yourself?

I think of paying attention to myself. Taking time to turn inward and see what’s really going on physically, mentally, emotionally, psychologically and spiritually.

Noticing what’s really happening and caring for and nourishing myself. Cultivating an overall sense of well-being and contentment.

Today, begin your week by deciding to give yourself some well-deserved attention. When you care deeply for yourself, you become the shiniest, best and brightest version of you that you are truly meant to be!

It starts on the physical level. Close your eyes and take some deep breaths. Your daily mindful practice … of course, take a yoga class at YBD!, but on those days that you just can’t seem to fit one in, still carve out some space to just sit and meditate and tend to yourself.

As the physical body is soothed and loved through proper rest, sleep, nutrition and movement, more awareness of what is happening mentally and emotionally naturally evolves. Notice thoughts and emotions as they arise, and make space for them to move through you. Rather than getting hooked and bogged down and making them mean something, give them so much space to move without attaching or identifying with them.

Take a few moments today to take some deep breaths and just pause. Make this as habitual as brushing your teeth and making your bed!

Take time today to tend to your soul.

Namaste, dearest ones!

Mindful Monday: Smile

Good morning! Happy Monday, mindful ones.

There are millions of reasons to smile each day! Even in the midst of tragedy and loss, there’s always space for a smile.

One of my very favorite emotions is laughter shining through in the midst of tears.

But it doesn’t have to be so dramatic!

As we focus so consciously on breath work in our yoga and meditation practices, a very simple addition is to layer in a smile.

Inhale

Exhale

Smile

It’s the first time I do each morning.

Wake up

Stretch

Smile

Smiling can become a habit, much like all of our other conditioned and learned responses.

Start practicing on the easy stuff.

Today it’s pretty easy to smile at the sun and mild, springlike weather!

Smile at your barista.

Smile at your coworkers – especially the crabby ones! It annoys them and makes you smile even harder.

Smile when your friend texts you.

Smile at a funny meme.

Smile for no reason at all.

Then start practicing smiling at the harder stuff.

Just smile when your son spills his milk.

Smile when the person in the car in front of you is going under the speed limit.

Smile when the person next to you beeps their horn.

Smile when you really don’t feel like it.

When things are really rough, start digging deeply for one measly reason to smile.

Smile.

Smile.

Smile.

Choose happiness. Choose gratitude.

Smile.

October 2018 Pose of the Month: Paschimottanasana

Happy October! In this time of transition from summer to fall, it’s so important to work on grounding and stabilizing.

October pose of the month is Paschimottanasana or intense west stretch.

Pashchima = the West, or the back of the body.

Uttana = intense stretch.

This pose honors the inner wisdom and voice of your spirit; calms the nervous system, and allows you to literally turn in toward yourself. It is one of our most grounding poses!

• Extend your legs in front of you and ground down through both sitting bones. If your low back is particularly tight, consider sitting up on a folded blanket so your pelvis can tip forward.

• As you bow over your legs, aim to initiate the fold from the pelvis/hips, as opposed to the mid back.

• Keep the lumbar spine long, and then round over with the thoracic and cervical spine.

• Take slow and deep breaths as you surrender to the stretch and connect to the inner quietude.

Simple and yummy!!!

Enjoy!

Mindful Monday: Fly Into Fall

Good morning, mindful ones! It’s the first day of October, and it definitely feels like fall.

After the autumnal equinox, our days get shorter and shorter and the nights become darker and longer.

This is the time for dramatic and drastic transitions evidenced by how quickly Starbucks started peddling their pumpkin spice lattes (end of August!) to all of the Christmas decorations retailers are already selling!!!! Can we please at least get through Halloween?!

Personally, I prefer to take my cues from Mother Earth. The lush greenery surrounding us turns to vibrant hues of orange, red and gold; a biting Vata wind flows through; trees slowly demonstrate the process of non-attachment, one by one eventually letting go of each and every one of their leaves.

Right now, as we transition into fall, we can capitalize on the light, clear, and moving Vata energies in our practice! Join me for an arm balance and inversion workshop this Friday in Elmhurst!

We will begin with a stabilizing and grounding warm-up, and we will spend the majority of the practice actually practicing poses like crow, one-legged crow, side crow, headstand, forearm stand and handstand!

You can sign up at any location or even online! Let’s fly!

Have a great week, yogis! Namaste 🙏🏾and aloha 🤙🏽

Mindful Monday: Balance

Good morning, friends! Happy Monday!

We work a lot on balance in our yoga practice. Balancing on one one leg, one arm, upside down. Even balancing on our heads and hands. And in acroyoga, we balance on other peoples’ bodies!

We learn that it takes focus and concentration to maintain balancing poses on our mats. And we see that these poses are dynamic, not static. Within the stillness of a pose, tiny shifts and adjustments are made to maintain balance. Sometimes we see visible shaking, other time it’s imperceptible to anyone else. The body makes corrections to help maintain itself.

And of course lessons that we learn on the mat are meant to be integrated into daily life.

There are so many things that can throw us off balance in life. Major life changes and transitions. Shocking news can literally knock you off of your feet. Even smaller, every day stuff. A major traffic jam can throw off your entire morning. One person on a team not managing their time effectively can throw an entire project out of whack. We’re constantly making these small adjustments as we seek stability.

And then there’s the challenge of balancing work, time with friends and family, and self-care. It’s so easy to fall out of balance in these areas. Overwhelmed with projects at work often leaves little time for rest. Or maybe every weekend is filled with social obligations with little free time to do what we want. When we burn it at both ends for too long, trying to please everyone and “do it all,” our bodies shut down with illness and we’re forced to rest and recover and do little else. Again the body is adjusting itself towards equilibrium.

Yoga has helped me immeasurably in learning the importance of working with mindfulness and awareness towards balance and stability. It constantly reminds me that it’s perfectly natural to fall sometimes! And the only option is to get back up and try again with as much grace and humor as I can muster.

Yoga demands discipline and satya, truthfulness with yourself. It clears the maya, illusions, and helps one to truly center. And it reminds us so much that it’s a daily practice.

And remember, dear ones, it’s yoga practice not yoga perfect!!!

Have an amazing week!