fitness

Mindful Monday: Hot Yoga in the High Heat of Summer? Yes, please!

Good morning and happy Monday, my beautiful, mindful ones!

There’s been tons of rain this summer, but summer is finally here!

Summer is hands down my absolutely favorite season! I love being outdoors. And summer in Chicago is literally the best place on the planet to live!

Summer concerts, Cubs games, street festivals, beach days, pool days, breakfast, lunch and dinner al fresco, long walks in nature, fireflies, funnel cakes, Fourth of July… the list is endless!

But when that heavy humidity is blanketing you, and sweat is dripping from virtually everywhere in your body … a hot yoga class may feel like the last place you’d ever want to be.

However, there are so many great reasons to continue your practice in spite of the summer heat!

1. Consistency and discipline.

The height and depth of your yoga practice (and virtually every other aspect of life) is directly related to how often you practice. That means being very consistent with your commitment to your mat. If you truly want to make Yoga an integral part of your life, it becomes habitual. Just like eating and sleeping. It’s a daily practice!

2. Detoxification.

Sweating aids in cleansing your organs, muscles and glands. Whether you’re feeling lethargic or overindulging during weekend barbecues, summer is a great time to detoxify your body! During the warmer summer months people tend to get sluggish. Doing hot yoga re-energizes you and helps you sweat out bad toxins. So go ahead and eat that Andy’s custard! Just work it off on your mat!

3. Training your cardiovascular system.

Your cardiovascular systems helps regulate and control body temperature. In our privileged society, we externally control our environmental temperatures with air-conditioning and heating. This ensures that we are comfortable throughout the changing seasons of the Midwest. However it does not allow us to train the vascular system to regulate body temperature internally.

When practicing yoga in a heated room, it provides a great opportunity for your cardiovascular system to also train and get a workout!

4. Strengthening your brain!

You’re either comfortable or you’re growing. It’s that simple. If you seek safety in life, relationships, career moves, you’ll never find true growth.

Learning to cope in high heat yoga classes teaches valuable coping skills off of your mat! You become much less reactive to external stimuli and become much stronger in mentally focusing and executing your life goals.

Whatever you “think” you are or do, is the absolute truth.

5. Deepen your asana practice.

After a long day sitting at your desk, you feel stiff basically like everywhere! With your body already warm from the outside temperatures, stepping into the heated studio gives your body an opportunity to become more limber and flexible. With the heat, you begin from a space of warmth and may find a depth to your poses not readily accessible in the colder, stiffer months.

I certainly see very clearly how students’ backbends are so much deeper this time of year. So much more space in the upper body when we’re not hunching over and bracing against the cold!

What are some other benefits that you are seeing through your consistent, year-round practice?!

Have a great week, hotties!!!

Mindful Monday: From the Mouths of Babes

Good morning and happy Monday, beautiful mindful ones!

Yesterday we celebrated fathers everywhere! They are the strength and providers (traditionally) of our families. Kudos to all of the loving, active, supportive dads everywhere with their corny dad jokes and all of their hard work.

My dad is currently in Barcelona, so I was grateful to speak with him on the phone and wish him a happy Father’s Day!

I spent the day with my mom, brother, son and nephew. What an epic day!

After a delicious meal together, we tossed the Big Kahuna frisbee around. It’s all fun and games until someone gets beaned by that hard plastic flying disc!

Which was me. Right in the shin! I’ll happily show you the bruise if I see you at the studio this week!

I took a bit of a break to nurse my wound while the boys kept playing. After some time, my seven year old nephew told me to get back in the game. Lol.

Which I did. But I was very timid at this point. He had tons and tons of advice for me: “Auntie Nadja, You have to run faster. You have to jump! You have to run towards the frisbee! Don’t look away. Keep your eyes on the frisbee. You closed your hands too soon.” It was a steady steam.

And it was all great advice! When I told him that I was afraid of the frisbee, he told me: “It’s ok Auntie Nadja. Just don’t focus on the pain. Focus on the frisbee.”

And that little nugget of advice struck me as so deeply profound.

Don’t focus on the pain. Focus on the frisbee.

Boom.

How often do we get stuck focusing on the pain in a situation? Immersing ourselves in it. Sure, we need to pause and evaluate the situation. But then it’s time to move on! Get back in the game and move forward!

Countless situations in life are painful. Divorce. Death. Kids leaving for college. Betrayals from so-called friends or loved ones. We need time to heal and reassess our life perspective.

But rather than focusing on the pain, we can focus on the lesson. How is this pain an opportunity to grow and strengthen. Or to grow and soften. Let the pain be what wakes you up and gets your attention, but not the focal point.

Brilliance. From a seven year old!

Unbeknownst to me, as I was tending to my poor shin, my son got hit in the face with the frisbee and had a busted lip. This kid is an athlete. He has been since he was four. Which is probably why he didn’t even mention his busted lip for a solid hour to me! He continued playing without a peep.

He had clearly gotten that don’t focus on the pain memo! Lol

Life sometimes hurts us, dear souls. Let’s not focus on the pain. Let’s learn and grow from it. Let’s let the pain transform us and elevate us! (Insert gratuitous image of the Rock. You’re welcome!)

Have a great week, my dearest ones!

June 2019 Pose of the Month: Eka Vrschik Pada Koundinyasana or One Legged Scorpion Pose Dedicated to Sage Kaundinya

Happy June, friends!

Our pose of the month (POTM) is Eka Vrschik Pada Koundinyasana or One Legged Scorpion Pose Dedicated to Sage Kaundinya.

Sometimes this pose is called hurdlers pose – it’s an intermediate level arm balancing asana. This month, we’ll add a fun twist with a scorpion tail leg!

Let’s go!

1. From downward facing dog, lift your right leg up and step it outside of your right hand at the top of your mat.

2. Start to work your right shoulder behind the back of your right thigh, bringing your leg as close to your shoulder as possible.

3. Plant your palms down firmly and activate your core. Extend your left leg straight behind you pressing your toes into your mat and pushing energy through your left heel. Take a few breaths as you breathe from your left heel through your heart chakra.

4. Start to hinge forward onto your left tippy toes as you bend your elbows Chathuranga style. Make a shelf with your right tricep for your right leg as you extend right leg forward and float right foot off of your mat.

5. As you bend your arms push like crazy through your chest and your shoulders into the mat and simultaneously lift your left leg up with your left hamstrings.

6. From here, dip your chest down and hook your left foot toward your head.

7. Smile and take five deep ujayi breaths.

Mindful Monday: Live for Today

Good morning, beautiful mindful ones!

I spent the weekend with a group of phenomenal, beautiful amazing women in Michigan. What a soul igniting experience!

This Monday morning my heart is filled with gratitude for each and every one of you.

Here’s a short story about life.

There was once a man who had been wounded by a poisoned arrow. And when his family wanted to find a doctor to help him, the man said no.

The mortally wounded man said that before any doctor tried to help him, he wanted to know who had attacked him. What was his caste and where was he from?

He also wanted to know this other man’s height, strength, skin tone, the kind of bow he used, and whether its string was made of hemp, silk, or bamboo.

So, as he wondered if the arrow’s feathers came from a vulture, peacock, or falcon, and whether the bow was common, curved, or made of oleander, he ended up dying before getting an answer to any of his questions. 

Life is so short! Let’s stop focusing on irrelevant and insignificant things! Focus on what needs to be done now.

Smile. Live. Love. Be Happy!!!

Mindful Monday: Yoga and Your Immune System

Good morning, mindful, healthy ones!

Although the crux of cold and flu season is behind us, we may still be susceptible to some of those pesky viruses. What’s the best prescription for a healthy immune system?

A consistent yoga practice partnered with a clean, well-balanced diet filled with tons of fruits and veggies, staying hydrated and getting plenty of sleep are exactly what the body needs to thrive and stay healthy!

When we are stressed and anxious and tired, our immune system is compromised. Yoga helps lower stress hormones that suppress the immune system, while also conditioning the lungs and respiratory tract, stimulating the lymphatic system to oust toxins from the body, and bringing oxygenated blood to the various organs to ensure their optimal function.

I often claim that yogis rarely get sick and even boast that I never get sick!

Well. I did recently come down with a nasty cough! What makes us sick is when the immune system is compromised and we are unable to fight off all of the daily viruses and bacteria that we normally encounter.

As a full-time yoga teacher, I come in contact with hundreds of students each week; and I practice in several different studios with dozens of different people as well. My goodness, I even step in people’s sweat and touch sweaty bodies on the daily!

So it is very easy for me to trace back and see where my immune system became compromised!

First of all, I never claim to be “sick.” I am a very healthy and strong. But my immune system was compromised and I caught a bug. See the distinction?! 🤪

I know it is from all of the external activities happening in my life: my son graduating from high school and turning 18 on May 24, which is also the week I am moving! Those additional responsibilities coupled with eating a less than ideal diet and not getting enough sleep were all that it took. My self-care routine was relegated to the backseat in my life, and my body and my mind rebelled!

Which raises an important question: should I practice hot yoga when I am sick?

It stands to reason that taking a heated vinyasa class will sweat out the toxins and quicken the immune system’s ability to fight off the body’s invaders.

But we should also consider the possibility of infecting those around us! And how important it is to rest, hydrate and rest some more while under the weather.

Ultimately, only you know your body; and if you listen carefully, it will tell you exactly what it needs.

Some guidelines:

If you have a runny nose and head congestion, you can probably practice. If you have a fever, aches and pains, or anything that originates in your lungs, your body will do best with rest, liquids and healing foods that soothe and nourish rather than tax your body.

Basically, if you have a cold and you’re not contagious, get back to your mat!

But if it’s something bigger like the flu, your best bet is to rest!

Remember it’s OK to be exposed to germs; in fact we simple can’t escape it! This gives the immune system the opportunity to do it’s job. But we must support our immune system by taking good care of the body and mind. Releasing stress is an immediate boost for your immune system!

What are some of your self-care rituals to staying healthy? Does it include essential oils or other natural remedies? I’d love to hear from you!

Enjoy this beautiful, rainy day, friends! Mother nature is giving you an opportunity to slow down and take care of yourself today.

Have a great week and I’m back to my regular schedule this week! See you on your mat!

April 2019 Pose of the Month: Parivrtta Hasta Padangusthasana: Revolved Extended Hand to Big Toe Pose

Our lovely student Zoe Justh embodies our pose of the month

Happy, happy April, dearest yogis!

Our April pose of the month is a big one! Parivrtta hasta padangusthasana or revolved extended hand to big toe pose.

Here’s how!

1 Start Revolved Hand to Big Toe pose from Mountain pose at the front end of your mat. Shift your weight into your right leg, finding all four corners of the foot and lifting energetically up through the sole. Begin drawing the left foot away from the floor while finding your balance.

2 Once you’re balancing on your right foot, draw your left knee into your chest. Take your time to breathe here, lengthening the spine and strengthening your standing leg. Use your index and middle fingers of your right hand to hold the big toe of your left foot. Continue rooting down through your tailbone as you start to extend out your left leg. The left thigh should be parallel to the floor and your spine should be perpendicular.

3 Reach through your heart and broaden across the collarbones to counter the tendency to slouch forward when extending the left leg. Take your left hand to your hip, level your pelvis, then begin to reach the hand toward the back of your mat. Deepen the twist by rooting the femur of your left leg into the hip joint as you draw your right ribs forward.

4 If you can remain balanced, slowly start to move your gaze back towards your left hand. Do this movement slowly and intentionally to avoid losing balance. Hold this pose for five to ten breaths before untwisting and slowly lowering the lifted leg down to the floor. Stay in Tadasana for a few breaths before repeating on the other side.

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: Look Within

Happy Monday, mindful ones!

Have you ever wished things were different? Your relationships or perhaps work situations? Financial or social status? Or even your yoga practice?

Spending time lamenting is a colossal waste of your precious and valuable time! It certainly won’t change anything – in fact the more we focus on a certain feeling or circumstance, we are actually reinforcing the very thing we wish to change.

Where your mind goes is where your energy flows.

You would be much better served focusing on the present moment with acceptance, forgiveness and allowing. Releasing resistance to the circumstance and shifting awareness to your body.

When you think these thoughts, how does it feel in the body? Where specifically do you feel fear in your body? Anger? Sadness? Grief? How does your body react and process? Where does it clench and resist? How do you create tension and dis-ease in your physical body and correspondingly in your mind?

Allow yourself to feel and observe. As you make space for awareness, watch with interest but without attachment.

Life is giving you an opportunity: understand that this disturbance is an opportunity to heal and transform. You are not a victim! You are a powerful co-creator with Life.

What is showing up in your life is a meaningful disturbance designed to awaken you and give you an opportunity to elevate your soul’s growth.

We don’t have to love the circumstance or the person/teacher triggering the resistance, but with non-attachment we can practice releasing the resistance and creating a higher more powerful energy to transcend.

On some level, you have attracted and even created the very situation that is now causing dissatisfaction or discomfort. So that you can heal and grow.

But if we keep looking outside of ourselves for the answers, we will continue on blindly, stumbling and repeating the same Karma over and over.

He who looks outside, sleeps.

She who looks within awakens.

Today you have an opportunity to continue to sleepwalk or look within yourself and awaken. It’s your life and your choice.

I hope you choose yourself!

Make it a great week, yogis!

Mindful Monday: Success is an Iceberg

Good morning, successful, mindful ones!

It’s happened to all of us. We go to a yoga class, and there’s a yogi who flows from pose to pose with effortless grace. He practically levitates or she appears to have no bones!

Success is an iceberg. When we look at others (and when others look at us), we are only seeing a very limited representation of the complete picture.

It’s easy for us to think, “oh he must’ve been a gymnast” or “she was clearly a dancer before.”

What we see is a beautiful but tiny snapshot of their practice.

Well, in yoga (and life) things are not what they seem to be. What you see is just the tip of the iceberg.

The truth is sometimes a little bit darker and uglier than most of us think. To achieve excellence or success, years of struggle and sacrifice are precursors.

The “successful” ones know what hard work and dedication are, and most of them had many moments of desperation and failure.

They’ve fallen out of poses innumerable times and will continue to do so. What brought them to their mat likely may have been trauma or depression or unhappiness.

Don’t get fooled by the tip of the iceberg, people! It’s just that. Like many things in life, what you see (what’s visible) is not always, and even in most of the cases, what it actually is.

So whether it’s your yoga practice or any other aspects of your life, look at what’s below the water on the picture; do all of these things, and I guarantee you will achieve success.

Remember, it won’t get any easier, you’ll just get better!

Make it a great week friends!

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!