Thank you, Elephant Journal for your support!
Also read an article I wrote, recently published by Elephant Journal.
Book Review of Yoga in America by Elephant Journal
I'm delighted to share this review of Yoga in America, written by Todd Mayville for Elephant Journal.
Thank you, Elephant Journal for your support!
Also read an article I wrote, recently published by Elephant Journal.
Read More..
Thank you, Elephant Journal for your support!
Also read an article I wrote, recently published by Elephant Journal.
Too Soon Old, Too Late Smart - Guest Post
Here's a thoughtful guest post by Scott (my karma yogi husband). He always finds just the right music video to accompany his posts.
His post was inspired by the sweet book, Too Soon Old, Too Late Smart: Thirty True Things You Need to Know Now
. Enjoy!
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His post was inspired by the sweet book, Too Soon Old, Too Late Smart: Thirty True Things You Need to Know Now
. Enjoy!Scott, caught in a rare moment of sitting still at our retreat center on St. John:
Day 26: 3 Yoga Moves for When You Don't Have Time or Space...on the 30 Day Yoga Journey
A little yoga is better than no yoga. ~ Me=========================================================
Day 26 Activities:
1) Mantra meditation
2) Minimum 30 minutes of calorie burning
3) Write down everything you eat and sketch your Balance Chart
4) Continue to remain aware of your speech patterns
5) Cut Cords
6) Try out your personal practice from yesterday and try these quick yoga moves for when you're on the go
=========================================================
Even the best intentioned, best planned yoga practices sometimes fall by the wayside because vacation, work, life get in the way.
So what can you do when you just don't have time or space for a full yoga practice? First, forgive yourself for being human. Next try out one or all of the three movements below.
Each movement will get your blood circulating, and your joints/muscles moving. And you don't even need to sit down. With the kids...have them do them along with you...kids seem to like these postures.
Yoga Move #1: Pinwheel
Stand with your feet a little bit wider than hip width distance apart. Let your knees bend slightly – keep this bend throughout the movement. Let your arms dangle by your sides. Begin to twist your spine gently and slowly toward the right, back to center, and then toward the left.
Let your whole spine come into the movement as if your spine is a sponge being rung-out. The twisting movement starts with your lower back and then ripples up your spine, including your head and neck (as if you are turning to look behind you over your shoulder). Move gently and continuously, twisting from side to side.
Continue to keep your knees bent, feet planted on the ground. Keep twisting from side to side and begin to let your arms swing naturally as you move. You may want to speed up the movement. Go at your own pace. Let your shoulders stay relaxed.
Continue this movement for 1-3 minutes. Breathe in and out through your nose the entire time...remember not to hold your breath. After you are done, settle into a still standing position and close your eyes for a count of ten breaths in and out through your nose.
Yoga Move #2: Wall-bow
Wall-bow is done in slooooow motion. The slower you move, the more calming your experience will be.
Begin by standing two feet in front of a wall or large tree with your back facing the wall. Your feet are pointing straight ahead and are hip-width distance apart. Let your buttocks and entire back rest against the wall behind you, with your weight supported where your buttocks and lower back touch the wall. Let your arms hang by your sides. This is your starting position.
Take three inhales and exhales through your nose. Begin to draw your chin toward your chest (you’ll feel a stretch on the back of your neck). Remember move as slowly as possible. Continue to let your arms hang heavily. Inch by inch; allow your body to round forward, keeping your chin tucked toward your chest, lower back supported by the wall.
Let your body round as far forward as is comfortable. As this happens, your spine will peel away from the wall beginning with your upper back, with your lower back the last part to come away from the wall.
At your end point, your fingertips are grazing the ground (or your shins/knees) and the top of your head is facing the ground. When you are all the way down, you’ll probably feel a nice stretch along the back of your legs, lower back and entire spine. See if you can take a full 5 minutes to roll down. Allow yourself to hang in the down position (still supported by the wall) for up to 2 minutes.
Roll up just as slowly as you came down, in the reverse movement, so your lower back touches the wall first and your chin draws away from your chest last. When you get back up, take a few breaths with your eyes open to reacclimate to your upright position.
Note: You can experiment with how this posture feels with your feet closer or further from the wall.
Yoga Move #3: Standing Cat-Dog
Begin by standing with your feet slightly wider than hip width distance apart. Bend your knees a lot, reaching your buttocks/tailbone behind you; you are nearly in a squat position. Now, rest your hands on your thighs just above your knees (right hand on right thigh, left hand on left thigh). This is your starting point.
For this posture set, you’ll be moving your body with your breath; so begin to pay attention to your breath. As you come to an exhale, round your spine, by drawing your shoulders forward , chin toward chest, and stomach concave so your lower back is rounding toward the ceiling.
As you come to an inhale, begin to arch your back (knees are still very bent) by tipping your tailbone/buttocks up toward the sky, belly toward the ground, gently tip your head back and draw your elbows back as if they are trying to touch behind your back. You can lift your hands off of your thighs for the inhales if you like to get more of a back bend through your upper back.
Continue to round your back on your exhales and arch your back on your inhales for 20 breaths. Feel free to linger in one of the positions, if it feels like it’s stretching your spine in a particularly beneficial way.
Day 25: Develop a Personal Yoga Practice...on the 30 Day Yoga Journey
“There is more wisdom in your body than in your deepest philosophy.” ~ Friedrich Nietzsche=========================================================
Day 25 Activities:
1) Mantra meditation
2) Minimum 30 minutes of calorie burning
3) Write down everything you eat and sketch your Balance Chart
4) Continue to remain aware of your speech patterns
5) Cut Cords
6) NEW: Develop Your Personal Yoga Practice
=========================================================
To feel confident and comfortable practicing hatha (physical) yoga on your own (i.e. not in a class setting and without a DVD to guide you) can be one of the most gratifying gifts of yoga. I was fortunate to have teachers who encouraged me to practice on my own and to really learn to listen to my body.
I'd like to share with you a method to begin formulating your personal practice. It can vary from day to day. Use these tips as guidance not as instructions.
The most important element of your practice is that it serve you, at this moment.Please don't feel as though there is any right or wrong way to practice. My suggestions are based on a balanced practice - meaning integrating postures that ensure your spine moves through each its ranges of motion. Other philosophies may focus on one family of asana for each practice (e.g. an entire practice devoted to back bends).
For further reading, I recommend my all time favorite yoga book, The Heart of Yoga: Developing a Personal Practice
. The book offers great sequences and explains in much more detail about the posture families.Ready to start?
Some people like to write out their practice in advance, others get on the mat and see what evolves. Some like music, some do not. Experiment and don't be surprised if your needs shift from practice to practice.
Centering: Each practice begins with the concept of vinyasa krama - starting where you are. So take a moment to notice your energy level and how your body is feeling. Spend a few quite minutes tuning into what you're feeling at the movement and breathing smoothly. This often called centering.
Warm up: Begin to your body by moving the joints in your body. Turn your head side to side, round and arch your spine, circle your ankles and wrists, bend and straighten legs, roll your shoulders....and all other parts of your body that feel like they need to move. Warm up movements can be done lying down, sitting or standing, depending on your energy level. Remember to breathe!
Select 1-5 postures from each of the following asana (posture) families:
Forward bends - see examples
Good for - calming, relaxation, slowing down a revved up mind, protecting and soothing your heart, stretching the spine and hamstrings
Back bends - see examples
Good for - energizing, opening your heart, expanding your capacity to welcome in new experiences
Twists - see examples
Good for - cleansing emotional and physical waste, detoxifying, ridding your body of stale energy, invigorating your mind, facilitating digestion
Side Stretches - see examples
Good for activating your personal power, making space for new energy and power, increasing personal and mental fortitude
Savasana - audio example
The most important posture! Always make time for at minimum a 5 minute savasana. This is when our body, mind, and soul recharge.
Sample Balanced Yoga Practice - 35 Minute MP3
Download this 35 minute audio MP3 example of a balanced practice (download in 2 parts). This practice is in the vinyasa (flow) tradition. Often vinyasa is called Power Yoga because it can move quickly and includes a number of strong active postures.
Vinyasa, doesn't have to be fast, and can also be quite relaxing - this particular practice is a moderate speed and doesn't contain a lot of instruction on specific postures. So if you are newer to yoga or this style, please don't be discouraged. Many people find it easier to learn this style by watching.
This DVD is good for learning Vinyasa: Seane Corn: Vinyasa Flow Yoga - Uniting Movement And Breath - Session One
Vinyasa, doesn't have to be fast, and can also be quite relaxing - this particular practice is a moderate speed and doesn't contain a lot of instruction on specific postures. So if you are newer to yoga or this style, please don't be discouraged. Many people find it easier to learn this style by watching.
This DVD is good for learning Vinyasa: Seane Corn: Vinyasa Flow Yoga - Uniting Movement And Breath - Session One
Balance Ball Chair - Review in the Wall Street Journal
Tomorrow, the Wall Street Journal will have a review of a bunch of unique chairs....and I heard a rumor that the one I use (and love) will be featured. It's the Balance Ball Chair. I can't wait to see what their reviewers say about it.
No matter what the WSJ says in their review, I give it 5 out of 5 stars!
This post to be updated when the article goes live....
And now, here's the update: WSJ article: Sitting Pretty When You're at Work
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No matter what the WSJ says in their review, I give it 5 out of 5 stars!
And now, here's the update: WSJ article: Sitting Pretty When You're at Work
Day 24: When Your Partner Doesn't Share Your Passion....on the 30-Day Yoga Journey
I made a vow never to be a yoga-evangelist, but to always be accessible when someone is drawn to yoga. ~Me=========================================================
Day 24 Activities:
1) Mantra meditation
2) Minimum 30 minutes of calorie burning
3) Write down everything you eat and sketch your Balance Chart
4) Continue to remain aware of your speech patterns
5) Cut Cords
6) NEW: What to do when your partner isn't a yogi
=========================================================
Have you ever been sooooo excited about discovering something new, inspirational, joyful or helpful to your well-being, only to find your enthusiasm dampened because your partner (or mother, best friend....) just doesn't "get" it?
Or maybe you have a longtime passion (like yoga), and your new partner sees it as a just hobby (or god-forbid, as stretching!), when for you it is a lifetime journey.
Many of us want to experience our passions with our loved ones. This is natural. This is not always reality.
Here are some tips for enjoying your yoga (and other passions) even when those around you don't:
- Commit to never uttering the words, "You should do yoga (or horseback riding or reiki....)." Nothing puts people on the defensive and creates resistance more than being told what they "should" do. (On a side note, try striking the word "should" from your vocabulary all together.
- Recognize that everyone is on their own path. Others' paths may not be as overt or fully explored as yours...but we are all on some path. Respect each person's unique path, even if they seem unaware of what it is.
- Practice compassion and openness toward the way your non-yogi "meditates" and relaxes, it may not be in the traditional form that you prefer. They may find enormous contentment sitting in front of the TV with an ice cold beer or running 10 miles or rambling on about their day. Bliss, release and contentment come in all different forms. It is not our place to define another person's meditation.
- Practice your passion without righteousness. Allow your partner to watch your evolution.
- Passion can be contagious, but it can never be imposed upon another.
- We all express our passion in different ways.
- Talk about your passion when asked and without dominating the conversation. Let it be part of your world, but not your whole world.
- Invite your partner to come to class with you regularly, and always accept no as an answer (without sarcasm, indignation or storming off). Let them know they are always welcome to come if they change their mind.
- Recognize the line between passion and crutch.
- Respect your relationship and remain very aware of how much time you are spending on your passion. All actions have consequences and all relationships require nurturing. Your partner may feel neglected or intimidated because of your passion. Try to be understanding of this without assuming it is the case.
- Accept that your partner may never love yoga, but you can always love them and they can always love you.
- Yoga is a tool to support and enhance your life. Yoga per se can't ruin a relationship. However, all actions and behaviors have consequences - some beneficial, some detrimental to our relationships. Keep your mind open to how your behavior and how you spend your time impacts your loved ones.
- Your yoga practice can be complete, without your partner's involvement. Your relationship can be complete, without your partner practicing yoga.
- Try partaking in your partner's passion. Suspend all judgment (and there you are, still practicing your yoga, and your partner won't even know it....they'll just think you're sharing in their passion!)
Confession and Discovery and a Special Discount
In the midst of my 30-day yoga journey, I developed an addiction. Not to my mantra or my new exercise regime, but...to Twitter!
I'd ignored Twitter for ages thinking it was "for the kids". But at the prompting of a friend who is quite serious and business-like I decided to check it out. And now 1000+ tweets later, I'm hooked.
The upside of twittering, tweeting, whatever you want to call it is that you "meet" all sorts of interesting people. And lots of yoga peeps are on Twitter.
One of my new tweet-buddies designs adorable totes and yoga slings in customized fabrics. Below are a couple of examples. Jill, the designer has generously offered readers of Florian Yoga Companion a 10% discount on totes and yoga slings. Hari Om!
See fabric selections and order at LovePeaceYoga.com Use Discount Code: florian at check-out to receive your discount.
Oh yeah, and if you want to tweet with me, I'm @FlorianYoga
Read More..
I'd ignored Twitter for ages thinking it was "for the kids". But at the prompting of a friend who is quite serious and business-like I decided to check it out. And now 1000+ tweets later, I'm hooked.
The upside of twittering, tweeting, whatever you want to call it is that you "meet" all sorts of interesting people. And lots of yoga peeps are on Twitter.
One of my new tweet-buddies designs adorable totes and yoga slings in customized fabrics. Below are a couple of examples. Jill, the designer has generously offered readers of Florian Yoga Companion a 10% discount on totes and yoga slings. Hari Om!
See fabric selections and order at LovePeaceYoga.com Use Discount Code: florian at check-out to receive your discount.
Oh yeah, and if you want to tweet with me, I'm @FlorianYoga
Day 23: Forgiveness Meditation....on the 30-Day Yoga Journey
“When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only way to dissolve that link and get free.” ~Catherine Ponder=========================================================
Day 23 Activities:
1) Mantra meditation
2) Minimum 30 minutes of calorie burning
3) Write down everything you eat and sketch your Balance Chart
4) Continue to remain aware of your speech patterns
5) Cut Cords
6) NEW: Forgiveness meditation
=========================================================
Perhaps one of the most freeing steps that we can take to improve our happiness is to let go of guilt and punishment. And many of us consciously and unconsciously weigh ourselves down with feelings of self-loathing and and resentment toward others.Imagine how much more energy and space for compassion we'd have if we could shed guilt, resentment and punishment toward ourselves and others?
How do we begin this process? Through forgiveness.
Today's activity is a 15 minute meditation on forgiveness. Find a comfortable position to sit and begin.
Play Now:
or
To download onto your own computer or ipod for future use:
Latest Book Review: Yoga in America
Thank you Eric Jones for this great review of Yoga in America.
Every copy sold helps make it possible for us to sponsor more wounded warriors to go on yoga retreats at Florian Villa. (Approximately 150 books sold=1 warrior's airfare)
Thanks to everyone who has purchased a copy!
Namaste.
Read More..
Every copy sold helps make it possible for us to sponsor more wounded warriors to go on yoga retreats at Florian Villa. (Approximately 150 books sold=1 warrior's airfare)
Thanks to everyone who has purchased a copy!
Namaste.
Day 22: Create Your Personal Meditation for Stress Relief....on the 30-Day Yoga Journey
Our bodies never lie.=========================================================
Day 22 Activities:
1) Mantra meditation
2) Minimum 30 minutes of calorie burning
3) Write down everything you eat and sketch your Balance Chart
4) Continue to remain aware of your speech patterns
5) Cut Cords
6) Create your personal meditation for stress relief
=========================================================
Another stress-busting tool for your yoga toolkit:
We each have unique personalities and physical appearances, so it make sense that we each manifest stress in a different way.
What is not different about us, is that our physical bodies "act out" from our mental/emotional stress. For example, chronic tightness in the lower back, pursing lips, clenching knee caps, nail biting, picking at skin, grinding teeth, headaches, etc.
Our bodies mirror our mind's stress (usually by tightening). So as most of us know, when we relax our minds through meditation....often the body will follow and become more relaxed.
And conversely, if we relax our bodies (through yoga, Progressive Muscle Relaxation, massage, etc.), our mind will follow.
So for today's activity, identify how your physical body behaves when you are stressed. In my case my jaw tightens and moves over to the right and my right shoulder hunches up toward my ear.
You may already know exactly what your body does when it is stressed. Or you may need to tune in throughout next couple of days and consciously observe your body's behavior.
Once you are aware of your body's stress response areas:
1. Meditate on your stress areas by continuously relaxing those areas. You can do this in bed to help you fall asleep at night or any other time you can set aside for 10 minutes. Let your entire awareness come to each area that gets stressed, one at a time. Let the area relax. It will probably tense up again and again...this is the practice...each time it tenses up, just let it go, without any judgment or analysis. Optional: If it HELPS, you can coordinate the intense relaxation moments with your exhales.
2. When you are in an acutely stressful situation (i.e. argument with partner, tense meeting at work), do your best to interrupt the madness by taking 2 seconds to notice your body and try to let go of the gripping. It can help to take a long exhale (try doing it when someone else is talking and no one will ever notice).
Your stress areas may shift over time or from situation to situation. So whenever you do this meditation, be very conscious of where your body is actually carrying the stress rather than where you expect to find the stress.
