ease

Mindful Monday: Rise Above

Happy Monday, friends!

My dad always told me growing up, “If you can’t bring someone to your level, don’t lower yourself to meet them at theirs.”

You know how you feel when you leave a yoga class? Lighter. Happier. Kinder. More compassionate. Stronger. More confident. Generous. Exuding positivity. Tolerant. Accepting. Open. Abundant. And beaming love, peace and contentment.

Am I missing anything?

Those are your natural states of being. The work is in maintaining those feelings no matter what happens around us. No matter what someone says or does. Whether teeny, petty things happen or some of the big body blows hit us.

Let’s continue feeding the positive. Don’t waver from it. No matter what happens pivot towards the positive.

Have a great week practicing, yogis!

Pose of the Month: May 2018 Padmasana

April showers bring May flowers, and our pose of the month is Padmasana or Lotus Pose.

Padma= Lotus Asana = Pose

LOTUS is the quintessential yoga pose and probably the most recognizable. It’s deeply associated with meditation and is named after the lotus flower.

In Eastern religions and cultures, the lotus flower is a symbol of purity and enlightenment. It blossoms in stagnant, muddy waters floating pristinely above the surface, untouched by the murk and mire in which it is rooted.

Lotus is considered an advanced pose, as it requires hip flexibility in order to protect the vulnerable knee joints.

Here’s how:

  • Sit on your mat with your legs stretched out in front of you, keeping your spine erect.
  • Bend your right knee and cradle your lower leg with your right foot in the crook of your left elbow. Begin to externally rotate your right hip and carefully place your right foot on your left thigh. Make sure that the sole of your foot points upward and your heel is close to your abdomen.
  • Repeat with your left leg.
  • With both legs crossed and feet placed on opposite thighs, place your hands on your knees.
  • Root your sitting bones down and elongate your spine. Draw your head directly above your hips.
  • Lift your shoulders up towards your ears, squeeze your shoulder blades together and lower them down your back.
  • Hold and continue with long, gentle breaths in and out.
  • To come out, gently remove one foot at a time from your thighs.

This can also be practiced in the half lotus position, ardhapadmasana by sitting in sukhasana easy seated pose and only drawing one foot to upper thigh.

Mindful Monday: Metta Meditation

Happy Monday! April rolled in like a lion and is out of here like a little lamb. Such a great reminder of anicca – the impermanence of everything.

Let’s practice our metta meditation as we welcome in the month of May. Metta translates to loving kindness, evoking the warm feelings of good will and allowing that warmth to permeate your entire being. It’s first practice towards one’s self, as that’s truly where compassion begins.

Let’s begin.

Find a comfortable seated position, and take several deep breaths to release tension and stress. Let go of any concerns or preoccupations as you focus on feeling your breath.

As an aid to the meditation, you might hold an image of yourself in your mind’s eye. This helps reinforce the intentions expressed in the phrases. I often visualize myself as a small child.

Begin to repeat the following phrases to yourself; feel free to come up with your own mantras.

May I be happy. May I be healthy. May I be safe. May I feel peaceful and at ease.

While you say these phrases, allow yourself to sink into the intentions they express. Loving-kindness meditation consists primarily of connecting to the intention of wishing ourselves or others happiness. However, if feelings of warmth, friendliness, or love arise in the body or mind, connect to them, allowing them to grow as you repeat the phrases.

After a period of directing loving-kindness toward yourself, bring to mind a friend or someone in your life who has deeply cared for you. Then slowly repeat phrases of loving-kindness toward them:

May you be happy. May you be healthy. May you be safe. May you feel peaceful and at ease.

As you say these phrases, again sink into their intention or heartfelt meaning. And, if any feelings of loving-kindness arise, connect the feelings with the phrases so that the feelings may become stronger as you repeat the words.

As you continue the meditation, you can bring to mind other friends, neighbors, acquaintances, strangers, and animals.

Now call to mind someone with whom you’ve had difficulties and perhaps someone who has hurt you in some way. Direct your loving kindness toward that person or persons.

May you be happy. May you be healthy. May you be safe. May you feel peaceful and at ease.

You can either use the same phrases, repeating them again and again, or make up phrases that better represent the loving-kindness you feel toward these beings.

Sometimes during loving-kindness meditation, seemingly opposite feelings such as anger, grief, or sadness may arise. Take these to be signs that your heart is softening, revealing what is held there. You can either shift to mindfulness practice or you can—with whatever patience, acceptance, and kindness you can muster for such feelings—direct loving-kindness toward them. Above all, remember that there is no need to judge yourself for having these feelings.

Finally, direct your loving kindness toward all living things, including yourself in this category.

May we be happy. May we be healthy. May we be safe. May we feel peaceful and at ease.

Metta acknowledges that we are all human and that we all experience a full range of emotions, and that all sentient beings will choose good over bad feelings when given a choice.

Metta recognizes our shared connection and solidarity with all living things.

Metta is generosity, kindness, empathy and friendliness toward all living beings.

It is boundless and in so much abundance.

May you be safe, happy and healthy, my yogi friends!

Mindful Monday: Yoga as a Healing Modality

Good morning, friends! Another Monday is here for you to write your own ticket. A fresh slate for you to create your own destiny. Of course yoga will play some role in that narrative, yes?

Think about the last time you had a paper cut. You didn’t have to think about your blood creating platelets to clot and close the wound or to send neutrophils and macrophages to the site to protect against germs and infection, right? Your body just did what it was made to do: heal itself.

When we practice yoga, we create an ideal environment for our minds and bodies to heal. Through the physical practice, we aid circulation, digestion, lymphatic release as we strengthen our muscles and create more flexibility in our joints and other connective tissues. Through the mindfulness practice, we forge new neural pathways and literally rewire our brains toward more peace and happiness.

One of the simplest ways to enhance every physical and cognitive function in your body is through your diet. What you put into your body can greatly strengthen all of the body’s systems. Or it can tax your body and create more work.

At least once a year, I cleanse my body with a 21 day detox. It’s a hard reset physically, mentally and emotionally. By removing foods that create inflammation and unduly stress our digestive systems and replacing them with foods that are easily digested and absorbed, we allow our bodies to focus on more important tasks like cellular repair processes.

Since 2012, I’ve literally led about 150 YBD yogis through this process. Some of those people have adopted this program as a lifestyle. It’s perfectly safe and medically unassailable. Others have taken one or two habits along with them on their path. Many have gone through this cleanse multiple times with me.

Personally I’ve experienced this detox nine times. Each time is different, and I continuously learn more and more about myself throughout the process.

Are you ready for an incredible challenge? Is food your final frontier? Do you want to take your yoga lifestyle to the next level?

If so, sign up today for this 21 day reset!

But don’t just take my word for it. Chances are, you’ve taken a class with a YBD instructor and/or practiced next to a yoga student who has undergone this process with me!

Here’s what yoga teacher Shaun Emerson said:

“Nadja calls it a detox, a cleanse, but for me, it was deeper than that. With Nadja’s guidance, the 21 day period was an opportunity to be thoughtful about what I was putting into my body. Participating in past cleanses, detoxes, and diets, the energy was negative: lose weight, deny, and be miserable. With Nadja’s positive energy shared on a daily basis, the attention is on the transformative impact food can have on our self-awareness and our relationship with others and the world around us. For me, the 21 days was a detox and cleanse, but more importantly, the 21 days was the first 21 days restart in a healthier body, clearer mind and deeper sense of awareness.”

So … what are you waiting for? Sign up today!

Mindful Monday: Get Grounded

Happy Mindful Monday, yogis! Let’s take advantage of this lovely weather and get grounded!

No, not the kind of grounded where you’re stuck at home with no contact with friends, no TV or electronics. (Although that may also prove beneficial! And actually sounds pretty lovely to me in moderate doses.)

I’m referring to connecting with Mother Earth by walking barefoot! Ideally on the beach, but until spring break, we’ll have to make do with the wet grass. Or even in the mud! It’s called “earthing,” and aside from being a super yogi thing to do; it has amazing mental, emotional and physical health benefits!

Here are just a few of the amazing and maybe even surprising benefits of this practice.

Rejuvenates your senses and calms your mind

Earthing is usually done in the morning or evening – but fit it in wherever you can!

Taking deep breaths of fresh air provides oxygen for your entire body to function more efficiently.

The calm atmosphere and brief moments of unplugging from the matrix and plugging directly into Mother Nature helps relax your entire body and mind, allowing you to release your stress.

The green color of grass helps stimulate your body to produce calming hormones that help you relax.

The feeling of cool grass beneath your feet, the calm stillness of early morning or early evening, connecting with nature and feeling the warmth of the sun will certainly boost your mood!

Connects you to the earth and neutralizes your electrical field

When we walk barefoot on grass, we are directly connected to the magnetic field of the earth, which affects the entire electrical and magnetic field of the human body.

This exchange of energies helps neutralize negative electrical impulses in our body which are known to cause certain ailments.

It is said to also neutralize the effects of spending hours in front of our computer, TV and smart phone screens.

Cleansing our bodies of negative electrical energies can definitely have a positive effect on our overall health.

Provides your body with the precious properties of sun energy

The sunlight warms your winter body to the bone and naturally replenishes your essential vitamin D stores.

Sun energy is a great source of healing our energies and restorative powers. In Naturopathy, it is referred to as the source of life and energy.

Studies show that it helps disinfect the body, tones muscles and nerves and supplies the entire body with energy!

According to experts, we can get the maximum sun energy benefits between 6:30 to 9 in the morning and between 4:30 to about 6:30 in the evening. Be mindful of over exposure to the sun in the harsh afternoon sun hours.

So get off the pavement, take off your stuffy shoes, and go get grounded!

Have a great week, my earthy, grounded yogis! See you on your mat this week!

Mindful Monday: Spring Ahead!

Happy Mindful Monday, friends!

When we changed the clocks early Sunday morning, we didn’t magically create extra daylight … we just shifted the time that the sun rises and sets. This affects your circadian rhythm, your 24 hour body clock.

Setting your clock forward 1 hour for Daylight Savings Time (DST) in the spring means losing an hour of sleep on the morning after the change. For most people, this may just be a minor annoyance. However, for others it can be quite disruptive.

Some studies show that tiredness induced by the clock change contributes to an increase in traffic accidents on the first Monday after the clock switch.

Other studies show an increase in heart attacks and even triggers for mental illness and depression due to that one hour of less sleep.

Even though disrupting the circadian rhythm can have some serious effects, most studies find that they pass during the days following a DST change.

Interestingly, during the fall when we gain an hour, the opposite effects have been measured and observed. A decrease in traffic accidents and even a decrease in heart attack rates!

Being tired can decrease productivity, concentration, and general well-being. It can also make you feel crabby, unmotivated and even depressed!

There are some simple ways of making it easier to handle the clock change, according to the National Sleep Foundation.

• Eat a healthy breakfast first thing. Food tells your body it is the start of the day.

• Go for a walk. Light, and especially sunlight, helps to adjust your internal body clock.

• Use the light wisely. Head outside early to get sunlight and wake up, and dim your lights in the evening to get your body ready for sleep.

• Adjust evening activities. To fall asleep more easily (particularly when losing an hour in spring) limit caffeine and alcohol before bed, and avoid strenuous nighttime workouts. Yoga is fine!

Well here’s to Monday! We got this, y’all; we are yogis! Getting proper rest and self-care are our top priorities.

Have a great week my friends. See you on your mat!

Mindful Monday: Expectation is the root of all heartache

Good morning, mindful ones!

Think about the last time you felt hurt, disappointed or let down. If you examine that situation, you’ll see that it was your expectation not being met that caused your disappointment, not what actually happened.

If you didn’t expect a certain outcome, there would be nothing to react to!

It’s pretty darn simple but so very challenging. I mean how can we go through life without expectations? We expect things to go in a logical, linear direction. We expect to work hard toward a specific goal or outcome. We expect those we love to treat us in a loving, respectful way. We expect to go to the market and find the items we need and purchase them. We expect our cars to start when we push the ignition button. We expect someone to call when he/she says he/she will. We expect our friends to have our back. We expect our children to behave in a certain way. We expect our parents to love us. We expect to pay our bills and have our utilities work. We expect to wake up in the morning and the sun will be shining. The list goes on and on and on of our expectations. I mean they are all pretty reasonable, right?

Sure they are! And when one of our reasonable expectations is not met, how does that make us feel? Resentful. Disappointed. Downright pissed! Sad. Betrayed. Hurt. These feelings can fester in a relationship. All caused by certain expectations.

It’s so important to turn our attention inward when feeling that bitter sting of disappointment. Rather than project it outward and blame the easy target, look within and see where the disappointment is rooted.

We cannot control others. We cannot control life. This is a lifelong lesson we continue to resist. The more we resist it, the more painful these lessons can become.

So we continue to practice our yoga and meditation to use for self-introspection. It should never be about the other person or outside factor. What am I doing today about my anger? Jealously? Self-doubt? Expectations?

Can I give and love more freely? What was my motivation when I did x, y or z? Was it pure or was I doing it to get something in return?

For me, it’s always about shifting my perspective back to gratitude. Focusing so much on all of the abundance of blessings and love that surrounds me each day. Giving for the sake of giving. Loving because it’s my true nature. Accepting because it’s my only way to stay sane!

Have a great week, dearest ones! Hope to see you on your mat this week – but I won’t be mad at you if you don’t show up!! ❤️

Mindful Monday: Snow Day

Good morning, mindful ones!

Well last week’s blog was called Slow Your Roll, and it was about slowing down our instant-gratification-and-endemic-busyness-plagued-society by releasing expectations. How apropos that we had the very opportunity to incorporate that attitude with the huge snow storm that hit us late last week!

We were all literally forced to release expectations and slow down, because we had no other choice. Roads were treacherous and many businesses actually closed or opened late morning or early afternoon.

Things like huge snowstorms give us an opportunity to observe ourselves (without judgement) and to witness our instinctual and also conditioned reactions. And through our yoga practice, we have learned the precious art of finding that space between breaths and pausing before reacting. Then choosing our response.

One of my all time favorite quotes. Victor Frankl survived the Holocaust and several concentration camps, and he used his experience to help others find the beauty of life and the will to live.

In the most wretched of human circumstances, Frankl observed that some people maintained their deep humanity through simple acts of sharing their last scrap of bread or still finding beauty in nature.

We, who have so much to be grateful for, can still catch ourselves reacting to unexpected circumstances with annoyance, impatience and even anger. Often we react without thinking. Our behaviors are acted out and reflexive rather than thoughtful.

Through our yoga practice, we have learned to breathe and pause. In this paused space lies our growth, happiness and freedom. With such awareness of this space, we find the freedom from both internal and external pressures and we choose our response.

I think of it as a game. I watch a strong reaction arise within, and try to pause and just look at it. And then I know I have a choice: continue on with the emotion or realize that’s it’s temporary so I can choose a less reactive response.

And we don’t have to wait for a huge act of nature to practice this. We have these opportunities all day long! Sitting at the breakfast table. Walking into a restaurant. Standing in line at the grocery store. Shopping for food before a huge snowstorm hits. Even on our yoga mats, we have sixty minutes to observe, pause and then respond.

It is in the little every day moments our true character is revealed to us. How we behave on our yoga mats shows us how we will respond off of our mats as well. How we train each day determines how we will handle the big stuff when it arrives.

Have a great week, friends! Be safe and I can’t wait to see you on your mats this week!

Pose of the Month – February 2018 Eka Pada Rajakapotasana

Happy February, yogis! This is the month of  LOVE so we are featuring eka pada rajakapotasana or one-legged king pigeon pose as our Pose of the Month! While you can see from the image above, in addition to the deep backbend, your hips enjoy a really deep stretch as well!

Benefits:

  • Opens the hip joint
  • Lengthens the hip flexor
  • Stretches the thighs, gluteals, and piriformis and  muscles
  • Extends the groin and illiopsoas
  • Opens chest and shoulders
  • Stretch abdominal muscles and internal organs
  • Brings spine to natural flexion
  • Opens your heart and mind
  • Relieves anxiety and stress
  • Provides a fresh perspective
  • Relieves insomnia

How To:

  • From downward facing dog, lift your right leg up toward the ceiling
  • Bend your right knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand.  Your right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your flexibility.
  • Release your left knee to your mat. The front of your left leg is as flat on the floor as possible. Take a look backwards and make sure that your left foot is not sickling inward. It should point straight back.
  • Square your hips towards the front of your mat.
  • Take a block under the right side of your butt as necessary to make the pose more comfortable.
  • Bend your left knee and reach back for your left foot with your left hand.
  • Draw your left foot toward your left glutes, stretching left quads
  • Reach your left hand to your left foot and rotate your shoulder so that your left elbow faces the ceiling
  • Square your shoulders to the front of the room.
  •  Lift from your lower ribs away from your hips to lengthen spine
  • Draw navel to spine to protect your low back
  • Lift your chin toward the sky and drop your head between your shoulder blades
  • Draw shoulder blades together and down your back to open chest toward the ceiling
  • Take five deep breaths into lungs
  • Repeat on left side

Variations:

  • Rather than the backbend, square shoulders forward and lengthen spine
  • Fold your torso  over your right shin leading with your heart, keeping spine long
  • If you have knee issues, lie on back and make a figure four with your legs

Mindful Monday: Yoga Etiquette

Good morning, mindful ones! This is the time of year that our classes can be pretty crowded. You may have already noticed that. So it’s a great time to brush up on our yoga etiquette.

The word “etiquette” is derived from the French word “estique” meaning to attach or stick. It describes proper conduct established by community, such as our YBD community.

It’s important to remember that the essence of etiquette begins by showing respect for others, putting others at ease, and showing kindness and courtesy to others. If we follow these mindful guidelines, we are truly practicing the ancient art of yoga.

So here goes! A few tips to make yourself and those around you at ease and comfortable:

1. Arrive on time – We are all familiar with that feeling of rushing into the yoga studio. It’s stressful to you and your classmates. Be sure to arrive on time, allowing for time to check-in, put away your personal belongings, set up your mat and grab your props. This will contribute to a more relaxing and focused experience for you. And if you arrive really early, you have a few moments to meditate or practice pranayama (breath work).

2. Leave your shoes at the door – Please remove your boots or shoes at the front door and place them in the designated trays. Especially during this time of year when our footwear is covered in snow, salt and slush. Not only are you contributing to the cleanliness of our studios, but you’re helping to create a welcoming space for all of us.

3. Revel in the silence – Yoga is the practice of quieting the mind. Once you step inside the studio, please respect the quiet space we cultivate for you and others. Take conversations to the locker room or lobby area. Many of our students arrive early to practice meditation or to just relax in the warm and silent room. For many, this may be the only time they have all day for themselves. Please be mindful and respectful of that. This of course means please leave your cell phone in the locker room. If there is a specific situation where you need to have your phone with you in the studio, please inform the teacher about it.

4. Practice personal hygiene – The majority of our classes are heated, so smells can be amplified and overwhelming in the hot room. Please come to class odor-free, meaning sans heavy perfumes and other odors.

5. Be aware of your space – Once in the studio, please be aware of your space. Our classes are very popular and can get pretty crowded this time of year, so being mindful about how much space we’re taking is important. Sometimes it is a luxury to have endless space around your mat.

If you notice a late straggler rushing into the room frantically looking for a spot, practice embodying yoga by moving your mat and creating space. This is how world peace begins. One mat at a time.

We don’t have a ton of rules at YBD, but following these few, simple guidelines will enrich our practice tremendously.

As always my yoga lovelies, so looking forward to seeing you on your mat this week!

Onward and upward, always!