yoga every day

Mindful Monday:

Good morning, beautiful mindful ones!

“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.”

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. 

How often do we this? Focusing so much on every myriad, irrevelant detail of the past, that we literally sacrifice our future?

Focusing on the past robs us of our ability to fully experience the present, to enjoy every moment of the journey and to appreciate the beauty of life. Through yoga, we continually practice staying present in the moment. To focus, breathe, observe as we empty the mind of everything but right now.

That’s exactly why we practice balancing poses! We are forced to feel the entire body and stay super focused – it’s hard enough balancing on two feet, let alone one!

And most remember, dear yogis, that you are exactly where you are supposed to be in your journey!

Make it the best week ever!

Namaste

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.

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: Level Up

Happy Monday, Mindful Ones!

For me, 2019 has been about leveling up many aspects of my life. My practice. My teaching. My wellness and self-care routines. Reading and writing more. Expanding my knowledge base and deepening my current interests.

With the weather getting warmer and the days getting longer, I am coming to terms with the impending arrival of my biggest level up opportunity, hands down. Leveling up my non-attachment game.

As I write this post, my son is in Providence, Rhode Island on his first of four college visits. He chose to go without his dad or me. Let that one sink in for a few minutes.

I am fully prepared for the next two months to swiftly fly by as he visits three more schools and prepares for high school graduation. And he actually turns 18 on the day he graduates. I’ll let that one sit there for a few moments also.

These days I constantly bring my awareness back to the present moment. Right here. Right now.

And I remind myself that I’ve been preparing for this inevitable moment since before my son was even born. Each milestone that we celebrate in his life is another teeny, tiny act of learning to letting go.

To be a good parent means to prepare your child to leave the nest and fly away and thrive. Everything that we have taught him and tried to nurture within him was always going to be so that he will eventually leave us.

I have been meditating on the Buddha’s teachings on non-attachment. You can only lose what you cling to.

And then I focus so much on what a magical and exhilarating time it is for him. And that it might also be overwhelming.

My role as a parent will never end. But my relationship with my son will level up. Transitioning from parent to mentor and perhaps even friend!

What are some things you’re currently struggling with in terms of non-attachment and clinging?

Each moment of each day, Life tries to teach us. And we can only move in two directions: toward or away from growth.

Let’s always choose growth. And love. Let’s always choose love.

Have a great week, friends.

February 2019 Pose of the Month: Backbends!

February is the time for ❤️ love. All kinds of love! But personally I’m celebrating sisterly love this month!

And YOU, my lovely friend, get a bonus pose of the month!

Pose One: Urdhva Dhanurasana or Upward Facing Bow (Wheel) Pose:

Step 1

Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders.

Step 2

Pressing your inner feet actively into the floor, exhale and push your tailbone up toward the pubis, firming (but not hardening) your buttocks, and lift your buttocks off the floor. Keep your thighs and inner feet parallel. Take 2 or 3 breaths. Then firmly press the inner hands into the floor and your shoulder blades against your back and lift up onto the crown of your head. Keep your arms parallel. Take 2 or 3 breaths.

Step 3

Press your feet and hands into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel.

Step 4

Turn your upper arms outward but keep the weight on the bases of the index fingers. Spread your shoulder blades across your back and let your head hang, or lift it slightly to look down at the floor.

Step 5

Stay in the pose anywhere from 5 to 10 seconds or more, breathing easily. Repeat anywhere from 3 to 10 times.

Pose Two: Bhujangasana or Cobra Pose

Step 1

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Step 2

Press the tops of your feet and thighs firmly into the floor.

Step 3

On an inhalation, begin to straighten your arms to lift your chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press your tailbone toward your pubis and lift your pubis toward your navel. Narrow your hip points. Firm but don’t harden the buttocks.

Step 4

Firm your shoulder blades against your back, puffing your side ribs forward. Lift through the top of your sternum but avoid pushing your front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.

Step 5

Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation. Option to bend your knees and lift your chest hire.

Mindful Monday: Holiday Stress

Good morning, mindful ones! We are in the home stretch for this holiday season and for this year!

When things are at their most frenetic pace and we find ourselves running around to holiday gatherings and for last minute gifts; it’s more important than ever to pause, breathe and reflect.

We live in the most technologically advanced time in human history. Anything we could possibly need is a phone call or even a click away and can be delivered right to the doorstep. Food is abundant (overly abundant!) We have instant heaters, electric blankets, reliable electricity. We have an endless supply of clean water that can also be warmed to any temperature for a hot cup of cocoa or a warm bubble bath.

There has never been a better time to be a human being. And we live in one of the best countries in the world in terms of economic opportunity, political stability, public safety and quality of life.

Pause. Wow we’re so lucky!!! Gratitude is truly the highest vibration. And it’s pretty darn easy to find a zillion things to be grateful for in this nation, even more so in our communities!

That being said, depression, stress and anxiety are at all time levels in our country! And they are predicted to continue to rise.

Well, that’s pretty puzzling, wouldn’t you say?

Actually, it’s really not … Because stress is an internal condition, not an external one!

Sure there’s tons of things happening right now: overstimulation of all the senses if you step foot in the mall (which I have pretty much successfully avoided this holiday season) or basically even out of your house.

But it’s our reaction that causes the stress! It’s how we process all the external stimuli that bombards us that can potentially create an internal state of stress.

Listen, it’s the holidays. Even the most well-adjusted, “normal”, traditional families will face some type of family drama.

And for the rest of us, it can get much more complicated. Single parents, people who have lost loved ones, those with social anxiety and even people with no family or friends to celebrate with.

“The most wonderful time of year” may be even more challenging for those struggling, because there’s the added expectation that everyone is in a carefree, celebratory state.

So with all of this emotional turmoil many people are facing, it’s really no surprise when people overreact to every day situations like waiting in line or driving in traffic.

People may snap more or react rudely. Let’s be honest, we see this behavior very often, unfortunately. When people are stressed, their fight or flight mode kicks in which can often lead to aggressive and anti-social behavior.

So let’s not pretend to be surprised when we witness this behavior, and be so gentle with yourself if you find yourself getting a little snappish or prickly.

And it always comes back to breathwork.

The reason you sweat it out for endless hours on your yoga mat is training for these very moments in life.

If you find yourself in a situation where you’re about to lose your marbles, take a moment to breathe slowly and mindfully and then breathe out. Allow yourself a few moments to pause to give yourself the opportunity to react in a way that you will be proud of and won’t create more anxiety and stress when you think back to that moment.

Reacting to someone else’s stress is your choice. Choosing to take a few breaths and remain stable and grounded is the best thing for your personal health and wellness. And your grounded energy might be just the anchor someone is searching for who may be tail spinning out of control.

In these critical moments in life, there is tremendous opportunity for our personal evolution. And trust me these opportunities are abundant year round! Can we cultivate compassion for ourselves and for one another during this holiday season?

It can make all the difference in someone’s life. We never know the burden they’re carrying.

Remember, kindness and compassion will revolutionize the world.

We got this, you guys!!

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!