yoga every day

November 2018 Pose of the Month: Virasana

For our November 2018 pose of the month, we are featuring Virasana or Hero Pose to honor all of the veterans that sacrifice so much personally so that we can enjoy the freedoms and opportunities of our wonderful nation.

Hero pose can be quite challenging for many, so we will offer several suitable variations.

There are numerous benefits in practicing this pose:

▪ Stretches the hips, thighs, knees, ankles and feet

▪ Improves circulation and relieves tired legs

▪ Strengthens foot arches, relieving flat feet

▪ Improves digestion and relieves gas

▪ Helps relieve the symptoms of menopause

▪ Improves posture

▪ Therapeutic for asthma and high blood pressure

▪ Great alternative to lotus or easy seated pose during mediation.

▪ During pregnancy it helps to reduce swelling of the legs (through second trimester).

▪ Useful in Asthma and high blood pressure.

To get into Virasana:

Start from a tabletop position; bring your knees together and splay your heels apart.

Begin to ease your sitting bones back, trying to keep your knees together.

When you’re about halfway down to seated, reach back and externally rotate the fleshy part of your calves.

Ease back and down into a seated and upright position.

Straighten your spine: stack head over shoulders, shoulders over hips with a lift through the crown of your head. Puff through your chest, drawing shoulder blades down your back away from your ears.

You can always place a block between your feet and sit on the block.

Close your eyes and breathe deeply anywhere from 30 seconds to five minutes. You can gradually build up the time.

If you’re not feeling much sensation, and only if you’re not sitting on a block, you can start to ease onto your elbows, keeping chest uplifted and shoulder blades down your back.

For a deep expression, lower all the way onto your back and extend your arms overhead catching opposite elbows for Supta Virasana or reclined hero pose.

Your full expression is an advanced posture requiring very open quadriceps and flexibility in knees and ankles. This final expression is entered through bridge pose or setu bandha sarvangasana.

From bridge pose, walk your heels in closer to your back and tuck your toes underneath you lifting your heels. From here, gently ease your knees to the floor gently rolling to the crown of your head. Energetically extend your arms overhead and breathe deeply into chest and throat chakras!

Mindful Monday: Tending to Yourself

Good morning, dearest mindful ones!

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

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

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

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

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

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

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

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

Take time today to tend to your soul.

Namaste, dearest ones!

Mindful Monday: Smile

Good morning! Happy Monday, mindful ones.

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

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

But it doesn’t have to be so dramatic!

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

Inhale

Exhale

Smile

It’s the first time I do each morning.

Wake up

Stretch

Smile

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

Start practicing on the easy stuff.

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

Smile at your barista.

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

Smile when your friend texts you.

Smile at a funny meme.

Smile for no reason at all.

Then start practicing smiling at the harder stuff.

Just smile when your son spills his milk.

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

Smile when the person next to you beeps their horn.

Smile when you really don’t feel like it.

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

Smile.

Smile.

Smile.

Choose happiness. Choose gratitude.

Smile.

October 2018 Pose of the Month: Paschimottanasana

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

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

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

Uttana = intense stretch.

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

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

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

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

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

Simple and yummy!!!

Enjoy!

Mindful Monday: Fly Into Fall

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

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

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

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

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

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

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

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

Mindful Monday: Aloha!

Aloha! Good morning, mindful ones!

I had an amazing trip to Hawaii to kick off my 47th year around the sun, and I am so happy and grateful to be back home. And I brought the Aloha Spirit back with me!

From the moment I stepped off the plane at the Honolulu International airport, I was immediately enveloped in so much love, warmth and acceptance. This was my first introduction to the Aloha Spirit.

I always thought that Aloha was merely a way to greet someone hello and goodbye. And while technically this is true, Aloha means so much more. (Much like Namaste!)

Here’s the origin of Aloha:

Alo: sharing; in the present

oha: joyous affection, friendship

ha: life energy, life, breath

Aloha means love, affection, peace, sympathy, pity, kindness, mercy, and compassion. However, it is also a deeply ingrained element of Hawaiian culture.

The Aloha Spirit is a beautiful way of living, the ultimate organic lifestyle, and a direct path to living a peaceful and fulfilling life. It is so deeply connected to our yogic lifestyle.

It’s a deep reverence and respect for Mother Earth and Nature. And the acknowledgement that each of us is an important part of Nature. We all matter. We are all equal.

Aloha and Namaste, dearest, sweetest yogis!!!! Have a beautiful week!

Mindful Monday: Sho Shin

Happy Monday, mindful ones!

Sho Shin is a concept in Zen Buddhism that means ‘a beginner’s mind.’ There are four states of mind in Zen Buddhism. This week, we’ll discuss the first state.

Sho Shin is characterized by an attitude of openness, eagerness, and a complete lack of preconceptions when studying a subject or beginning an endeavor.

Think about when you took your first yoga class. Or first 100 for that matter! You were excited and so eager to learn everything about this ancient practice! Your mind was like a sponge, simply and enthusiastically absorbing every thing you could about yoga.

When you are in a state of shoshin you are feeling enthusiastic, creative and above all optimistic.

It’s easy to be fired up about new, exciting endeavors. The practice is to remain open-minded and optimistic when you’ve practiced for many, many years and are considered an ‘expert.’

One of the key aspects of shoshin is an absence of preconceptions and a general sense of optimism. When you are in a state of shoshin you shouldn’t be thinking too much about what you think is going to happen, you should just be eager to accept whatever comes and assured it will all be for the best.

This release of preconceptions and attitude of viewing everything with fresh eyes is one of shoshin’s most valuable qualities. You can work on placing yourself in a state of shoshin even when doing something you’ve done before to keep each experience fresh and to ensure that you aren’t making poor decisions based on preconceived biases. It also helps train you to keep a positive and eager outlook about everything that might come your way.

For this reason, I always try to keep my teaching as well as my personal practice fresh with new and different sequencing and transitions. In order to do this, I MUST continue to practice with new and different teachers. I must continue to expand my knowledge base and work tirelessly to cultivate a state of shoshin. I often see experienced students turn on auto-pilot in class and assume they know where we are going next.

The danger of an ‘expert’s mind’ is that few possibilities exist in this mind. Less aspects of a situation are questioned and more are assumed. This often results in a narrowed perception and performing tasks on autopilot without room for a fresh, new perspective. Things are always done a certain way with no opportunities for improvement.

So how do we cultivate shoshin in our everyday lives and on our mats?

Just like all programs of thoughts in our minds, new thought patterns can be cultivated. Meditating and practicing gratitude are scientifically measurable ways to literally create new gray matter. Cultivating a beginner’s mind is exactly the same.

  • Try to approach situations without assumptions or expectations.
  • Don’t judge as good or bad. Be open to any outcome.
  • Be curious! Question with interest and wonder!
  • Switch things up. Drive a different route. Practice at a different time. Move your mat to a different place in the room.
  • Empty your mind!
  • Have a great week, friends!
  • Mindful Monday: Patience

    Greetings and blessings, Mindful ones.

    In this golden age of Amazon Prime, overnight delivery, and open-24-hour drive throughs … Instant Gratification rules!

    And our classic, good old-fashioned friend Patience gets a really bad rap. I mean, remember what it was like with the AOL dial ups back in the stone ages?

    Enter our practice of yoga! This is where we transform the toe-tapping, teeth grinding, fist-clenching, caffeine-fueled adrenaline rushes into one, unremarkable, slow deep breath of awareness at a time.

    As we work to reverse the tendency to push and do, we slowly learn to soften and BE. For me, yoga at times can be agitatingly slow and boring. It was a very long process for me to even stay for savasana. And it took many years before I would even consider taking a restorative class.

    But there was definitely something that kept me coming back to my mat. It was the sense of total peace. The realization that underneath all of that thrilling and glamorous rushing around, there was a very unglamorous, plain and PATIENT space within.

    I still work hard to cultivate this relationship. Patience is a great friend to have on my mat and off. On my mat, I learn to slow down and feel my body in each pose. To just wait with ease and grace. We have to slow down so much to allow the body to open and heal. And we learn to patiently accept our current limitations and barriers.

    I searched for Patience’s hand at the Cubs game last week when I was trying to nimbly and quickly navigate the crowds to make it to the one place in the whole ball park that sells Rum Chata. I literally had to stop myself and slow myself down, and realize I was not in any hurry at all.

    Throughout my regular, routine days, I find so many opportunities to connect with my dear friend. I may not always listen to her, but I know she’s always there for me.

    Have a great week, my friends!

    Mindful Monday: Balance

    Good morning, friends! Happy Monday!

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

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

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

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

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

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

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

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

    Have an amazing week!

    Mindful Monday: HB, America!

    Happy Monday and hulllllooooooo July!!!

    Boom! Just like that 2018 is half over!

    This is a great touch point to pause and check in with yourself. Where are you in terms of New Year’s resolutions and goals? Yoga reminds us that it’s never too late to begin again!

    This is also the time of year where we pause and celebrate the birth day of our beloved nation. We remember that, just like us, America has seen its shares of up-and-down’s. Times of prosperity and times of struggle. Times of war and strife and times of peace and harmony. Times of civil unrest and times, like the Fourth of July, that we put aside our ideological differences and stand together as one strong, proud America filled with love of country and national pride.

    On a smaller scale, our lives are also filled with peaks and valleys. We get caught up in the day-to-day fluctuations that life throws at us. It’s so important to step back and check out the bigger picture to see how far we’ve come and how all that we have overcome has made us stronger, wiser and more compassionate.

    For me, yoga is that opportunity for pausing and reflecting. It allows me to step away from the immediate demands and create enough space to take a higher level viewpoint. Things that may initially seem so urgent are proportioned. Situations are looked at from an entirely different perspective. And as I roll up my mat after practice, I tap back in with a fresh new start each and every time.

    I hope that you enjoy your mid-week holiday, friends! All six of studios will be open with a limited morning schedule on Wednesday, July 4. So come in to detox before your big retox!