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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: 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: Self-Compassion

Happy Monday, dear, dear friends! And still the snow is falling as I begin writing this blog! I’m practicing gratitude and acceptance so much right now!

Today let’s explore the idea of self-compassion. What does it mean to be compassionate toward yourself? Basically, it means treating yourself the same way you would treat your best friend and/or someone you love.

This is more challenging than it seems! I still struggle with being less judgmental towards myself and more loving and accepting. I am certainly my own biggest critic!

On the other end of this spectrum is self-pity. This is when we become so self-absorbed in our own troubles and woes. We vibrate from a low level of energy and get caught up in the feeling that we have an unfair share of burdens and problems.

The middle ground between being overly critical and overly pitying toward oneself is self-compassion. Like life and yoga, this is a tough balancing act!

To find that middle ground, remember that you are a part of common humanity. And that part of our shared human experience encompasses all of our mistakes, struggles and imperfections. So, compassion isn’t a ‘poor me’ feeling, it’s just recognizing that life is difficult for everyone at some points.

Coupled with remembering our deep connection to humanity (and all other living things part of planet Earth), is the practice of mindfulness. It refers to the ability to step outside yourself and see what’s happening, see that things may be difficult or you’re struggling, and hold that suffering in mindful awareness as opposed to getting lost in it or overly identifying with it.

Like yoga and life, self-compassion is a lifelong practice. Here are some ways you can begin to be kinder to yourself and ultimately kinder and more compassionate toward every living creature that you meet.

1. Stop taking yourself so seriously! Remember you’re doing the best you can, and that will always be enough. That certainly doesn’t mean stop trying; it means give your best in each moment and trust in the process. I certainly use humor as a way to cope with the madness that life brings my way. I strongly believe that laughter is truly the best medicine!

2. Carve out time for self-care every day! If we’re lucky, we get a whole hour to practice yoga at our favorite YBD studio! Some days that simply isn’t feasible. Then spend 15 minutes meditating or journaling. Treat yourself to a bubble bath. Go for a short walk. Drop down and do 10 burpees. Do one small thing that will elevate your spirit and help you de-stress.

3. Start practicing gratitude! When we are grateful for what we have, we realize that everything is enough. What we have is enough. Who we are is enough.

4. Perform random acts of kindness toward perfect strangers! Pay for the person’s coffee in line behind you. Allow that person in the seeming hurry to cut you off in traffic with a wave.

Make eye contact and genuinely smile at someone passing by. I do that all the time, and I find it interesting how people react to it! It becomes a social experiment, and I can readily see how open or closed off people are!

As we practice kindness towards others, it becomes easier to be kind to ourselves. It also shift our focus from ‘poor me’ to how good it feels to connect with others.

5. Take a couple minutes each morning and evening or even before and after your yoga practice to tell yourself that you love yourself. And remind yourself of the reasons why.

And most importantly, remember we’re looking for progress not perfection. Like yoga, it’s consistency and dedication to the practice that yields the greatest transformation. And we call it yoga practice, not yoga perfect!

Can’t wait to see you on your mat this week!

PS Another round of our 21 day cleanse is coming up in a couple of weeks!!!!

April 2018 Pose of the Month: Eka Hasta Vyaghrasana

Happy April, yogis! Our pose of the month is Eka Hasta Vyaghrasana or One- Handed Tiger Pose!

Eka = One; Hasta = Hand; Vyaghra = Tiger; Asana = Pose

Tiger Pose mirrors the deep stretch a tiger takes when it wakes up. It is a super delicious spinal lengthener and backbend. Use this posture to stretch out your entire front body, from your ankles all the way through your thighs, abdomen, chest, and up to your throat! The one handed variation deepens the opening across your chest and into your shoulder joint.

Here we added a variation with the back knee lifted into a bound down dog. We also added Simhasana Pranayama or Lion’s Breath to increase the purifying benefits of the pose.

Here’s how:

1. Come to a table top position with your shoulders stacked above your wrists and your knees stacked beneath your hips.

2. Engage your abdominal sheath and extend your right arm forward and your left leg back.

3. Bend your left knee to a 90° angle and reach your right hand back for your left ankle.

4. Actively kick your left foot into your right hand to open your chest.

5. Look down at your left thumb for balance. Kick firmly with your left leg and root firmly through your left shoulder as you tuck toes on your right foot into your mat. Use the tension that you’re creating, activate your core and draw your right knee off of the mat.

6. Take a deep inhale through your nose. As you exhale, cross your eyes and stick out your tongue making a “haaaaah” sound at the back of your throat.

Mindful Monday: Open Your Heart

Good morning, dearest mindful ones! I hope you had a lovely weekend.

On Saturday, we had a memorial service for my dearest friend who left us way too early. Of course it was heart wrenching and so very sad. But there’s something about pausing from our day to day routines to drill down that allows us to connect to the bigger picture.

It was a heart achingly beautiful day surrounded by so many loved ones. It really shifted my perspective and opened my heart immensely. Death is the greatest teacher about life. Here are my thoughts.

When we move from FEAR, we live in a state of anxiety, anger, confusion, malcontent, discontent, greed, jealousy, hatred; we feel disconnected and unhappy. We then seek physical pleasures and material possessions to find temporary reprieve from the negative spiral of emotions.

When we move from LOVE, we realize that there is nothing stronger than kindness, compassion, patience, tolerance, graciousness and forgiveness. There is nothing to fix or change or recover. We realize that we are ALL connected to every living being, both great and small. When others hurt us, we try to find ourselves in that person. We seek to understand. We will, inevitably, be hurt. As we sit with our pain, we are reminded that it is part of the deal of being HUMAN. It’s inescapable. We feel it and feel it and feel it until it passes. And it ALWAYS passes. And we take the lesson and move on. We seek to destroy barriers. We seek to liberate others from their wheel of misery as we work arduously each day to free ourselves.

We remember that everything is temporary and so fleeting. And we try not to attach. We practice releasing our expectations of how life should be, and we work really hard to appreciate what we have when we have it.

And as life inevitably shifts, we work so hard to open our hands and our hearts and let everything go.

I’ll definitely be seeking some serious mat time this week to support myself as I work on letting go and opening up.

Make it a great week, yogis! Remember that whatever you may be going through, it is so temporary. And that you are never, ever alone in our YBD community.

Anicca! Be happy!

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!

Pose of the Month: March 2018 Parivrtta Anjaneyasana

Happy March, yogi friends! It’s the time for new beginnings. New energy flowing in and sweeping out the old stagnant air.

Nothing is better for creating new space than twisting, twisting and …. twisting!

Our pose of the month is Parivrtta Anjaneyasana or Revolved Crescent Lunge.

Parivrtta: to turn around, revolve

Anjaneya: salutation

Asana: pose

This gorgeous pose offers many benefits:

• Strengthens the quadriceps and gluteus muscles

• Stimulates abdominal organs

• Improves digestion and elimination

• Stretches the psoas and hips

• Relieves sciatica pain

• Develops stamina and endurance in your thighs

• Improves your balance, concentration and core awareness

Ok let’s get to it!

1 From downward facing dog, step your right foot between your hands. Extend your left leg back as you press through the ball of your foot. Engage your core. Rise up and bring your palms together at heart center. As you press your left heel back, reach the crown of your head forwards to lengthen your spine and sides.

2 Take a deep inhalation, as you begin to exhale, twist towards your right leg. With your palms still together, place your left tricep on your right thigh, attempting to get your torso as close to your leg as possible.

3 Push your palms together to engage your arms and try to twist in deeper, sending your chest in the direction of the ceiling and shifting your gaze upwards over your right shoulder.

4 Stay here, or extend your left fingertips down to the ground on the outside of your right leg, and reach your right fingertips up the ceiling.

5 Stay here for five breaths. To exit the pose, unwind and place your hands down on the mat, then step back to Downward Facing Dog. Repeat with your left leg forward.

Tips:

*Option to lower your left knee. This will make the pose less intense and provide more opportunity to deepen the twist.

*Deepen the twist by using your breath: Inhale for length and let the exhalations happen naturally to turn the torso around the axis of the spine.

*Stabilize your shoulder girdle to isolate the twist in the spine. Often once we start to twist, the bottom shoulder head rolls forward, pulling the bottom shoulder blade off the back. Instead work on stacking one shoulder directly on top of the other and working to maintain equal width in both shoulder blades and collarbones as you twist.

*Squeeze your back thigh muscles to the bone, activate your back glutes and internally rotate you back thigh to keep your hips square and pelvis stable.

Mindful Monday

Good morning, lovely and mindful ones! Somehow we blinked, and suddenly it’s March!

After a long, cold and beautiful winter, this is our final push toward the warmer, sun-filled breezy months ahead.

When I think of March, I think St. Patrick’s Day, March Madness, Spring Equinox, spring break shamrock shakes (don’t judge) and dating back to my days in politics and community organizing, Women’s History month. What are some of the things that you look forward to this month?

As we prepare for spring, we focus on detoxing and renewing. We do this in our homes, right? Spring cleaning! Opening the windows to let the breeze carry away stagnant, stale air.

Spring is also the time for cleansing the body from the winter’s slumber. In the winter, we have a tendency to get sluggish, and so spring becomes the opportune time to shed heavier layers and clean the body of excess toxins in the tissues.

From an Ayurvedic perspective, the Kapha dosha, which is the water and earth element, is highly accumulated in the body from the winter months. This can be experienced as winter weight gain and feeling lethargic.

This is a great time of year to consider a detox or cleanse of your digestive system. Cutting processed foods, caffeine, sugar, alcohol and dairy for a few to several days will reset your system and leave you feeling light and lifted.

As sunlight creates longer days, the warmth and dampness of this time of year has the potential to leave congestion and upper respiratory conditions in their wake. Spring is the time for releasing deep-seated emotions of sorrow and sadness. You’ll be seeing quite a bit of twisting postures, backbends and deep forward folds in your yoga classes this time of year to guide you in releasing and renewing.

Let’s enjoy these next few weeks of transition as much as we love the transitions we practice on our mats!

Make it a great week, friends!

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!! ❤️