trust

October 2019 Pose of the Month: Pincha Mayurasana or Feathered Peacock Pose

Happy October, yogis!

Our October 2019 POTM is Pincha Mayurasana. You may know Pincha Mayurasana or Feathered Peacock Pose by one of its common aliases: Forearm Stand or Elbow Balance.

Forearm stand is an advanced pose that opens your shoulders for backbends; builds arm strength for more-advanced arm balances; adds an uplifting quality to your spirit and practice and deeply connects to the entire abdominal sheath.

Here’s how:

Bring your mat over to a wall.

1 Come to your hands and knees facing the wall. Your fingertips should be pretty close to the wall. (An inch or two away is good. This is so when you kick up and your heels are on the wall, your spine is as vertical as possible).

2 Bend your elbows to bring your forearms and palms flat against the floor. Your upper arms should be perpendicular to the forearms. Your gaze should be down on your mat throughout this posture. 

3 Curl your toes under and lift your hips to come into a Downward Facing Dog (Adho Mukha Svanasana) position with your legs. This position is sometimes called Dolphin (Ardha Pincha Mayurasana).

4 Walk your feet in toward your elbows as much as possible. Ideally, your hips will come over your shoulders.

5 Lift your dominant leg (the one you like to lead with) to a Down-Dog Split (Eka Pada Adho Mukha Svanasana) position. 

6 Exhale and bend the knee of the leg that is still on the floor. Swing your lifted leg for a little momentum as your bottom leg hops up. Try to land both heels softly on the wall. Note that the head stays up off the floor. Keep your gaze on the floor between your hands.

7 If you are able to get both legs up and invert fully, begin to work on engaging your core so you can remove your feet from the wall one at a time and balance independently. Remain in the pose one to five minutes, breathing slowly and deeply.

8 Take five breaths in balsana or child’s pose to counter.

Mindful Monday: the Journey

Getting upside down at the Grand Ole Opry in Nashville

Good morning and happy Monday, mindful ones!!!

It was Family Day at Vanderbilt this past weekend – the first time I’ve seen my baby boy since we said our farewells outside of Murray Hall on Sunday, August 18th.

We had a blast this weekend! Nashville is a thriving and beautiful city with so much to offer. It is overflowing with entertainment, amazing food and lovely people.

And to see my son in his beautiful new life and to hear him say that he made the right choice for himself is an indescribable medley of emotions: pure joy, happiness, pride, gratitude and comfort. He compared Vandy to the other top 15 schools he was accepted to, and said that Vandy students are ranked as among the happiest in the nation!

And I have to remind myself that the road to get here was certainly not a smoothly paved, perfectly straight path. It was far from that!

But the journey was worth it. A billion times over.

And those times where we struggled (he’s more stubborn than me!!) are now funny stories. And the big, significant milestone moments are precious memories that warm the heart.

And the every day grind times are the memories most cherished. The mundane, every day stuff that at the time felt routine and tedious and sometimes boring and annoying are what I miss the most during the course of my day.

But I certainly don’t dwell on that! I shift my focus and awareness to Julian, and we are so excited to see the amazing things unfolding in this young man’s future.

After only a month, he seems taller and he’s definitely filling out his frame with wider shoulders and more meat on his bones! 🤣😍

And watching his journey is a constant reminder to me to stay grounded in the present. To anchor my awareness to right now. And that it’s OK to feel whatever it is I’m feeling in each moment, as long as it’s honest and authentic.

Family day was experienced with my parents and my ex-husband. Just like the 18 year journey to get Julian settled into “the Harvard of the South” was rocky and less than smooth; this weekend also had its ups and downs. Lol.

The majority of ups! But a few instances where we were annoyed with one another. Lol. That’s called family living or just life itself!

The trick is to anchor down (<<< see what I did there?) into the present and love and accept every single moment. Even when you want to strangle someone. Or wrap them in your arms and never let go. It’s all good stuff. All of it!

Have a great week, my lovely friends! Embrace all of it!

Make it the best week ever!

September 2019 POTM: Anahatasana or Melting Heart Pose

Happy September, yogis!

Our POTM is Anahatasana, or Melting Heart pose (sometimes referred to as Extended Puppy pose). This beautiful backbend deeply opens the shoulders, pectoral muscles of the chest, thoracic spine, neck and lower back. Heart and lung meridians receive a fresh burst of prana. Try this yoga pose first thing in the morning to set the tone for the day ahead!

Here’s how:

From table top (hands and knees) position, slide your arms forward and begin to melt your heart towards the earth.

Listen carefully to your heart and body and move only to the degree that feels appropriate.

You can always layer a block under your sternum to help your heart meet the earth.

You can bring your forehead to your mat (or a block if necessary) and gently rock your forehead side to side, massaging your ajna or third eye chakra.

Ultimately your chest may lay on the ground, with the chin tilting up. This will compress and massage the back on the neck and must only be done if comfortable.

If your chest, throat and chin easily rest on your mat, you can tuck your toes, lift your knees off the mat and straighten your legs. Please note that this is an advanced variation, and should only be done if your chest can remain pinned to the earth.

Hold for 3-5 minutes, breathing deeply into the shoulders, neck, spine, chest and lower back. Always remember where your attention goes, energy flows and it is important in these more vulnerable yin, backbending poses to remain focused inwards and on your pranayama.

Observe the emotions rising in this yoga pose. Melting heart is particularly effective in releasing heavy, stagnant or sad feelings. It may trigger an emotional reaction and release, including the need to cry! By the end of the pose, you will feel joy and lightness.

Follow with Balasana, Child’s Pose.

Mindful Monday: Winds of Change

Good morning and happy Monday, dearest ones!

The winds of change have arrived! This powerful vata, fall energy is the time of big, sweeping transitions!

Let’s take our lead from nature. See how the trees are on their final rally! Preparing their most vibrant and eye-catching colors. Living their best life, leaving nothing undone. Full on blaze of glory.

And they will then be ready to let go. To release every last attachment to the summer; to their beautiful leaves. Their only possessions.

And they will go dormant. Slowing down during the colder, darker months. Gathering energy as they rest, nourish, replenish, strengthen and prepare for the next phase of life. Trusting in the brilliance and knowledge of Nature.

Nature is all powerful and all knowing. How foolish we humans are as we continue to rally against the inevitable. Our human egos believe that we know better and that we can do better.

As we prepare to transition, here are some great questions you may ask of yourself:

What are some of my accomplishments thus far in 2019?

What are three challenges I have overcome? What are the lessons I learned from these challenges?

What are three things I’m so grateful for?

What are some things I’m willing to let go of with gratitude and appreciation?

What has held me back from experiencing true growth?

Let this be the starting point! Next week we will work on focusing on various aspects of our lives and growth.

Make it a great week, dearest ones!

Mindful Monday: Graceful Acceptance

Happy Monday, yogis!

It’s happening again, isn’t it? That final rallying that summer’s not really over.

Scoffing at pumpkin spice’s far too premature appearance. I mean seriously, my birthday is in September (oh, the 14th if you were wondering), and my birthday is literally always warm, bright and sunny. And I’m positive I saw pumpkin even before Labor Day!

Wearing shorts and tank tops, because, it’s like the first week of September! (Thank goodness I had my son’s track hoodie in my trunk for these early mornings.)

Still ordering iced chai rather than hot chai because I don’t need to warm my fingers – cold is like a mini Cryo treatment to my hands.

Then the realization that resisting the natural cycles of nature is just the same as complaining about the weather, which is my greatest pet peeve. Complaining about something that you have zero control or input over is an exercise in futility, frustration and insanity.

So today I ordered a hot coffee for myself and my friend Gina (not pumpkin) and felt gratitude for the chill breeze early this morning.

I admired how the trees are preparing for their big color show and inevitable release to bareness by slowly shedding extra leaves.

And I acknowledged the energetic effects of this transitional time on my body. It’s starting to slow down. It wants more rest and grounding.

The fall is characterized by vata dosha: airy, windy, cold, light, moving and dry.

As long as these qualities are in balance, a person whose dosha is predominantly vata (like me) will be healthy, creative, and exuberant. But when too much vata accumulates in the body and mind, the imbalance may manifest as physical or emotional disorders, including insomnia, dry skin, arthritis, constipation, high blood pressure, anxiety, and depression.

Many of us naturally and subconsciously move toward grounding ourselves during this windy, moving energy time. We move toward heavier, cooked foods that are filling and warming. We may see an increase in our appetites; be intuitive and take cues from your body on what it needs.

Tending toward softer, heavier fabrics in earth tones will ground and calm vata.

  • Even our yoga practice will reflect this transitional time: more stabilizing and grounding poses and flows.
  • As always, taking our cues from intuition and nature are the simplest ways we can gracefully weather life’s shifts and transitions. From the weather to kids back in school to shifts at work, in life and relationships, we learn to stabilize within and be more allowing to whatever flows our way.

    Have a lovely week, friends!

    Mindful Monday: Sangha

    Good morning and happy Monday, dearest mindful ones!

    I’m so grateful to be part of the Yoga By Degrees sangha. I’m so grateful for each and every one of YOU! 🙏🏾

    Sangha is a Sanskrit term meaning association, company or community.

    In Buddhism, sangha has two meanings: 1. A community of Buddhist monastic monks and nuns, or 2. a community of awakened beings.

    When I refer to our YBD sangha, I’m acknowledging that you are all my TRIBE! My peoples.

    I’m appreciating the fact that through all of my life transitions over the past eight plus years, YOU my dearest mindful one, have walked by my side; grabbed my hand and pulled me when I needed it; kicked me in my booty at times; pushed; cheered and supported me through ALL of it.

    And I sincerely hope that you feel I’ve been able to do the same for you.

    How lucky are we to have a sacred space to go and hide, heal, cry, laugh and receive love, compassion, support and understanding?!

    I am particularly grateful for all of the love, support, wisdom and much-needed advice as I’ve navigated the turbulent years of parenting a brilliant, talented and very stubborn (not sure where he got that from!) teenager!

    And yesterday was a successful launch into his brand new, bright, shiny future as a college freshman in Nashville at Vanderbilt University.

    It truly takes a village or a sangha to raise a child.

    From the bottom of my heart, thank you my dearest mindful ones.

    Namaste.

    Mindful Monday: Patience

    Good morning, Mindful Ones!

    “Patience is not about waiting, but the ability to keep a good attitude while waiting.”

    Boy, did I have an awesome lesson in patience on Saturday morning!

    I left my house early to take one of my favorite yoga classes. En route, I stopped to get my iced coffee. I buy my coffee from a spot that is a hidden gem – it’s never very busy because it’s kind of off the beaten path.

    Well when I got there, I knew right away things seemed odd. There was a long line for the drive-through.

    Simple enough. I parked my car and headed in. And that’s when I saw the long line of customers waiting agitatedly.

    I caught the attention of my lovely barista Mârché, and she explained that there was only two people working that morning rather than the scheduled four people.

    So, I understood very clearly why there was a longer than normal wait. I had compassion for the two girls working, because they were dealing with two long lines of inconvenienced customers.

    And still, a well of annoyance, irritation and entitlement kept trying to bubble to the surface. And I kept breathing deeply and reminding myself of the perfectly logical reason why I was waiting. It was definitely a struggle.

    And because I frequent that location, and I have had dozens upon dozens of great experiences there, I was able to restrain myself from behaving badly. Lol.

    I had to wait so long, however, that I was now in danger of being late for class! Fortunately I had left quite early that morning, which in itself was a tiny miracle. 🤣 Had I left at my regular time, which generally gives me about a five minute window, I would have absolutely missed my class.

    So about 12 minutes later (who was counting?) i’m in my car and speeding off with focus and determination to get to my yoga class.

    Wouldn’t that be the morning that I caught every single red light? And not just regular red lights; Red lights that literally lasted like two minutes each.

    And why was every driver in front of me the slowest in the history of driving?

    Again, that hot flame of annoyance began to rise and build! It was growing into full blown road rage. I was clutching the steering wheel and hunching forward over it. I felt my shoulders tense upward toward my ears; my jaw was clenching. I was agitatedly pounding on my steering wheel!

    And I kept reminding myself to breathe. That this was most definitely a first world problem. That I had already texted the teacher and she had put a mat down for me. That if I missed my yoga class there was 32 others during the day that I could take.

    It was a constant back and forth struggle the entire drive.

    I made it to class with two minutes to spare. I dramatically rushed in and got myself set up. I said hello to my fellow students and other teachers. And finally, landed on my mat filled with gratitude and joy.

    Sigh. It’s always great to be back home.

    Let’s remember together, dear ones, that patience is a sign of STRENGTH and anger is the hallmark of weakness.

    Have a great week, great souls! And be so grateful if the universe sends you many, many opportunities this week to practice your patience!

    Mindful Monday: Summer is Slipping Away

    Good morning and happy Monday, dearest ones!

    Summer is slip sliding away so quickly!

    And isn’t time such a relative perspective?

    For parents with young, loud, messy, high-energy, easily bored little ones, the advent of a new school year can’t come quickly enough!

    For one of my dearest friends whose daughter is in her last two weeks of Beast basic training for the United States Military Academy aka West Point, time seems interminable.

    For me? I’d love to slow down the clock because my son Julian leaves for Vanderbilt in less than three weeks! Not to mention summer is hands down (legs up) my absolute best time of year!

    Thus is our human nature. Trying to cherry pick life’s moments and experiences. Attaching to and desiring what we perceive to be “good” and resisting and averting from what we deem as “bad.”

    We can never achieve permanent, authentic happiness and inner peace if we are constantly defining the conditions for it.

    I will be happy if he brings me flowers.

    I can’t be happy if she keeps smacking her gum.

    I will be happy once I can get my leg behind my head.

    I can’t be happy unless I get married again.

    I’ll be happy if my mother-in-law doesn’t criticize me.

    Whether or not these (temporary) conditions come to pass, we can still choose happiness if we don’t expect or depend on them.

    Think about why you take a vinyasa class at your favorite studio: it’s awesome specifically because you don’t know what the teacher had planned! You are a student: open, eager and ready for whatever unfolds on your mat! Especially when you first began practicing, right?

    It was all shiny and new and challenging and intoxicating. You didn’t second guess the instructor or try to anticipate what was coming up next. You listened, tried, experienced it.

    You learned how to try new things.

    How to fall. And get back up with a giggle.

    You learned how strong you are!

    You learned where you had areas and potential for growth.

    You learned to breathe

    To listen to your heart.

    To accept wherever you happen to be on your journey.

    And the entire point of yoga is to transpose all of those lessons off of the mat into real life.

    So, rather than trying to make time slow down or speed up, we breathe in fully and deeply each and every moment. We trust in the higher intelligence of LIFE. We surrender to being such a beautiful, integral part of the greater universe.

    Of course, it ain’t easy! Lol. Where would the fun be in that?!

    So even though my heart aches down to the deepest level of my soul, I choose to be happy even during my moments of deep sobbing and panic. To feel grateful that I am able to love on the deepest of levels. To be thrilled for this ridiculously bright and amazing future my son is embarking upon.

    To know and trust that of course it is all necessary and amazing and beautiful. All of it. Especially those circumstances that break us down; crack us wide open; leave us feeling raw and vulnerable and tender.

    For these are the opportunities for true growth. Here we learn compassion, patience, healing, acceptance, depth of love and letting go.

    Each moment may seem to last forever, but they are so precious and fleeting.

    And one day in retrospect, you’ll look back and those moments you tried to rush through are the ones that you deeply long for!

    One more day of summer break with my son

    One more afternoon answering endless questions

    One more early Saturday morning of baseball/karate/track meet/practice driving/soccer

    One more night filled with loud, silly, messy hungry boys sleeping over

    One more weekday night after a long day of work to hear the words: “mommy, will you play with me”

    Recognizing on the deepest level there’s no going back for do-overs, I know the next best thing is to stay mindfully aware and present for all of the moments of each day.

    So take advantage of the gift of these last weeks of summer! What have you been planning to do? Get out there and make it happen! So when you do look back, it’s with a deep, joyful knowing that you appreciated and maximized each moment.

    Have a great week, friends!

    Mindful Monday: Just Breathe

    Good morning, friends!

    Just a friendly reminder for you to

    Just Breathe ……..

    ……. If you are running a tad bit late

    ……. If summer construction traffic has you down to one lane of traffic

    ……. If the car next to you won’t let you merge

    ……. If your co-worker is telling you that same story again

    ……. If your teenager is giving you attitude

    ……. If the people at the table next to you are super loud

    ……. If you receive some bad news today

    ……. If you have a few moments to stand barefoot in the grass

    …….. If you are enjoying the sunshine outdoors

    ……. If you are laying out at the pool

    ……. If you are sitting through an endless meeting

    Just. Breathe.

    Inhale

    Exhale

    Inhale

    Exhale

    Inhale

    Exhale

    ……. And smile to yourself that you are ALIVE in this moment.

    Make it a fantastic week, my lovelies! Enjoy our fleeting summer!

    Mindful Monday: Saluting the Sun

    Good morning and Happy Monday, mindful ones!

    Have you ever really stopped to contemplate Surya Namaskar? It’s such a common part of our practice, that it’s easy to be on autopilot as you flow through.

    No worries! I have found myself doing this at times as well.

    Yes, sun salutes are the perfect “warm-up” for the physical body. We lengthen and engage all major muscle groups and joints; cardiovascular system increases; lungs, blood circulation and digestive system all benefit. In fact if you don’t have time for a full hour of practice, do 10 to 12 sun salutes for a perfect physical workout!

    But we know that Yoga transcends so much more than just the physical.

    In our sun salutations, we are yoking mind and body together, creating a pathway to dhyana or meditation, a state of deep contemplation and reception.

    In our fast-paced world, we are often ahead of the current moment. The mind has been trained to fast forward in anticipation. Our sun salutes offer the opportunity to pause, return to our center, rekindling our relationship to breath and pure awareness. With this new awareness of breath and movement, we connect to our deeper rhythm and experience a moving meditation. It’s not in fact the physical poses but the deeper awareness of our inner energetic flow that awakens the state of yoga.

    The Sun is central to this devotion, as it is the giver of all life on this planet. Without the sun, life on earth would dwindle and slowly die. The Sun warms our seas, stirs our atmosphere, generates our weather patterns, and gives energy to the growing green plants that provide the food and oxygen for life on Earth.

    Miraculously, we are the perfect distance from the sun. Any closer, and we would be scorched. Any further away, and we would be in the Ice Ages.

    The next time you flow through Surya Namaskar, focus on the miracle of your existence! Use your awareness to honor and notice where your body happens to be at this moment. Take each breath with gratitude.

    Namaste, dearest mindful ones!