Following Through

Photos by Lucid Reflections.

Lately I've been scheduling a little bit too much into my day. When I have too many activities back to back, I end up feeling stretched thin.

I end up backing out, canceling plans, and then feeling like crap after.

I feel guilty and embarrassed, or disappointed in myself. My mind starts to chatter: why can't I handle all of this? Why do I break promises? Why did I do this to myself again?

The way to improve is to learn from the experience.

To say 'no' sometimes. To practice, again and again, finding the right balance.

My goal is to schedule myself a little less. To pause for a moment and say, will I really have the energy to do all of that? And to still remain present, engaged, and grateful?

Join me in doing this. It will have powerful effects on the way we're living our lives.

Namaste.

Clarity

Photos by Brynna Bryant.

There is a back door to the mind, and that is through the breath. The mind and the breath are like two fish in a school; when one moves, the other moves.

If our mind is agitated, our breath is short and choppy. If the breath is short and choppy, the mind becomes agitated. However, if we slow the breath down and breathe more deeply, the mind also slows down.

 

The sky is always with us. Clouds may block our view, but we know with certainty that, behind the clouds, the deep blue sky is there. The sky is a metaphor for our true nature. 

We rarely see who or what we are because many thoughts and distractions prevent us from seeing clearly what is really there. The vision of our true nature is possible only when the clouds of thoughts have drifted away; stillness of the mind is required for this clarity. Stillness cannot be forced; stillness here must arise spontaneously of its own accord.

We can, however, create the conditions for this arising.

Note: this post is excerpted from The Complete Guide to Yin Yoga, by Bernie Clark.

Tools for Yoga Teachers When Sequencing a Vinyasa Flow

There's a lot that goes into a yoga class. The postures... the music... theming... it all makes a difference in how the yogis in the room experience the practice.

Careful, intelligent sequencing is important in order for a class to feel effortless and nourishing to the body.

As a yoga teacher, it can be challenging to come up with a variety of vinyasa sequences. What can you do to get inspired?

One tool I love using when I'm creating a vinyasa yoga flow is the 

Yoga Sequencing Deck 

by Jillian Bobowicz

. The deck features 100 double-sided cards showing yoga poses and transitions based on Vinyasa and Ashtanga yoga poses.

It's great for any level class, and especially useful if you're a visual learner. Plus, it's fun! :) I was recently joking with my friend and fellow teacher that we should play a game with our yoga friends where you have to draw a card and do the pose :)

This tool would be great for yogis who are in teacher training, too. You can consider the pace of a class and the anatomy of your students as they move from pose to pose.

Are you memorizing a sequence like the Baptiste Flow? Try something like this to mix it up, and/or quiz yourself on how you'd cue students into the pose.

My other advice for yoga teachers who are looking to mix up their flow is to always practice what you want to teach, to see how it feels in your body.

Yogis are all different shapes and sizes, and at different times our bodies crave different movements. Some days we want to move fast, and other days, slow. Some days we want more challenge and other days we want to rest more or linger whenever a pose feels good.

I don't always practice what I'm going to teach the day of my class, but I try my best to do the flow in the week or so prior to teaching it. Sometimes doing this will reveal a change that's needed; swapping the order of a few poses, leaving something out of the flow, or starting over and doing something totally different.

I also recommend trying new yoga classes with teachers you've never taken before. This isn't really so you can copy exact sequencing or re-invent what you do... in fact, I encourage you to resist the temptation to compare yourself or judge another's teacher's class as 'better' or 'worse' than yours. We all teach a little bit differently, and that allows yoga to be accessible to more yogis!

Just notice the way a class is structured. Notice if there is a 'peak' pose in the practice, or a particular transition that feels really sweet in the body.

Notice the moments when you are challenged, or the moments when you fall so fully into present awareness that you stop caring what's on your to-do list or what emails you have to reply to or what you're going to fix for dinner.

How did the teacher bring you to that place? How were the yoga postures arranged so that the sequencing felt effortless?

Above all else, be gentle with yourself. Teaching yoga is a learning process. Every pose offers wisdom. Every class is an opportunity to share, to connect, and to generate peace.

Your class is wonderful and impactful whether you teach it effortlessly or you mix up your transitions or forget one side of a pose.

What matters, what your students feel, is when you show up fully and give what you can. When you breathe with them and support them in their growth and healing. And when you are willing to notice what sequencing worked, and what wasn't great -- and take that knowledge and apply it to your next class.

Continue practicing, feeling the flow move through your body, enjoying the poses.

Want more tips? Check out my book, Creating Confidence: A Practical Guide for Aspiring Yoga Teachers!

Transformation

Photo by Lucid Reflections.

Transformation is a life-long process.

It requires times of pain as well as great joy. It is a balancing art.

One needs to know the good as well as the painful to find that perfect art of balance.

Wise words from my Reiki Sensei Master Teacher. Namaste.

If You're Depressed

Photos in this post by Brynna Bryant.

We all go through periods of depression.

It is through these lows that we are able to experience deep personal growth, and an understanding of what it means to be happy, healthy and at peace with life.

If you're experiencing a low right now -- whether it's a bad day, a lengthy depressed mood, or an extended period of time that you've been depressed-- please know that you're not alone.

I encourage you to reach out for as much support as you can. Talk to your friends. Don't carry the weight alone. The more you talk to people about depression, the more you tend to find that it is a common part of the human experience.

I want you to know something else, too. It may not feel like it right now, but you are loved. You are enough. You're going to be OK.

These things might 

feel 

like the farthest thing from the truth, but you know what? Now is a good time to doubt these untrue things your mind is telling you. Maybe even take a few moments to write down the negative thoughts that are coming up for you, and take a moment to see how ridiculous they may be.

I know during my experiences of the lowest lows, I tell myself some pretty hurtful things that aren't true.

Another thing I highly encourage you to do is to 

figure out what makes you feel better, and don't procrastinate doing whatever that is. 

If going for a walk with your dog tends to help you release stress, go do that. If a funny TV show helps you smile for 30 minutes, watch one. Roll out your yoga mat and do 

five minutes

 of asana at the end of your long day -- or even during your lunch break! 

If you feel stuck, 

do something proactive to help get un-stuck

. 

You know yourself best. You know what little things make you feel better. Quit putting them off and go do at least one of those things, and just see how you feel.

I know from experience that it's easy to play the victim and keep suffering, even when I am aware of what steps will help me feel better. 

Just today, for example, I was feeling emotional and was stuck in a cycle of self-pitying and resenting others around me who were having fun. Finally, after hours of putting myself through this suffering, I got off the couch and rolled out my yoga mat and did a couple sun salutations. I let my breath be therapeutic; deep inhales and heavy exhales. At the end of just five minutes on my mat, I felt a little bit better.

I wasn't in a fantastic mood afterward, but I felt a noticeable difference from before I had practiced yoga.

This was because I took initiative -- I asked myself, 

what would make me feel better right now?

 I knew that yoga was the answer, and I didn't procrastinate any more. I got up and did a little bit of yoga, and it worked.

I know you have something in your life too that's a fail-safe, sure-fire, 

simple

 way to feel better. It doesn't have to be yoga. It might be going for a drive and cranking the radio and singing. It might be eating a healthy meal and treating yourself to a glass of wine and a piece of chocolate afterward (all things in moderation, rigtht?!). It might be asking your friend or neighbor or kid for a hug, and really letting yourself be hugged.

Whatever it is, go do it.

Namaste

, dear ones.

PS As always, I'm just one email away if you want to reach me (aliveinthefire at gmail dot com). :)

Yogi Surprise May

This month, I decided to give away all the goodies inside my lovely Yogi Surprise box. Often the box is a reminder to take care of myself and to treat myself... but this month, I decided to offer those reminders to other lovely people in my life.

I gave the Moon Valley Organics Peppermint Foot Rub and Luv Superfoods Beegan Bites to a friend who's been traveling a lot, and who could use a reminder to slow down, rejuvenate, and enjoy a blissful foot massage and chocolate treat!

The Tibetan prayer flags and Yoga Mind mouth mist are now at the yoga studio where I teach. The flags will be a reminder to make every yoga practice sacred and peaceful. The mouth mist I keep in my cubby and will use it before classes. It's great because on a practical level it will help me ensure I have fresh breath, and on a deeper level it will help me to raise my vibration, and to offer stability and clarity in my speech whenever I am instructing students.

I chose to give the Tea Tibet Harmony Spiced tea to a friend whose values I admire; she is a strong, determined woman but she also knows the importance of balance and rest. I know this tea will be a lovely reminder to her to cherish and enjoy peaceful moments in the morning and throughout the day.

The values behind the Yogi Surprise brand are so inspiring, and I love that each care package arrives with carefully selected items that are reminders to take gentle care, and to savor each small moment. If you haven't checked out their website yet, I highly recommend it -- their blog is full of wonderful ideas, and they've even got a free e-book for download called, 'The Art of Self-Love.'

If you're signing up for Yogi Surprise, be sure to use the coupon code GRATITUDE to save 20% off your subscription for life!

Namaste, lovely yogis!

National Day of Yoga for Nepal

Photo via Yoga for Nepal.

Calling all Sacramento based yogis... next Tuesday will be a beautiful outpouring in our yoga community to send relief to Nepal. 

Many of my dear friends and fellow teachers are hosting awesome donation-based classes throughout the day, and I do hope you'll all come out and show your support.

If you are located anywhere other than Sacramento, I encourage you to check out www.yoga4nepal.com to learn more about the fundraisers that are going on. The efforts are nationwide. Read more info, below.

On Saturday, April 25th, a 7.8 earthquake hit Nepal, devastating the country, causing an avalanche on Mt. Everest, and killing thousands of people.  The mountainous terrain has made it difficult to get to rural areas to perform rescue, relief, and damage assessments. 

The immediate needs are food, water, clothing, medical care, and particularly, temporary shelters as the monsoon season approaches.  There is a worldwide relief effort underway to support Nepal’s people to survive and recover, to eventually begin rebuilding their beautiful nation.  

Photo via Yoga for Nepal.

We are calling upon the nationwide community of yogis to connect with the people of Nepal and raise funds for earthquake relief by leading a day of yoga practice to inspire giving to the earthquake relief through the Yoga 4 Nepal website.

Photo via Pinterest. 

We are mobilizing local and national media through publicists helping us in California, and we encourage all of you as yoga advocates and spokespeople to promote the National Day of Yoga for Nepal within your communities wherever you are. Our intention is that this massive outpouring of compassion inspires support of this cause through electronic donations, local and national media coverage, and support from entertainers, celebrities, and the yoga community throughout the United States - all to happen on Tuesday, May 19th!

We invite every studio, community, and yogi to join us on Tuesday, May 19th to create, lead or attend a special class, event or a day of classes dedicated to and called: “Yoga for Nepal”. This day will bring mindfulness to the suffering of these people, and these classes will encourage people to donate and help raise funds for relief organizations currently on the ground in Nepal.

Photo via Pinterest.

Donations are tax deductible and all donors can choose to contribute to the following international organizations: 
• The Red Cross
• Save the Children
And/Or any of these three local Nepalese organizations: 
• Right4Children
• Next Generation Nepal
• The Ama Foundation

We are supporting these aid organizations because they:
• Have secure and trustworthy funding transfer mechanisms already in place.
• Are organizations that have existing long-term commitment and infrastructure in Nepal.
• Have staff that are familiar with Nepalese culture, speak the language, and know the political and economic situation there and how to work within it successfully. 
• Are experienced and have established track records of providing disaster relief.


Think globally, act locally! This fundraising event will grow from a micro to a macro level with your support.

Photo via Pinterest.

I am sending a heartfelt thank you and Namaste to the founders of this event, James Kapicka, a yoga teacher and founder of Sac Sierra Yoga, and Leslie Brown, a yoga student working in Nepal. You are both truly living your yoga and inspiring others to do the same, so thank you.

A heartfelt thanks, too, to all the teachers and yogis supporting this cause!

Lokah Samastah Sukhino Bhavantu... may all beings everywhere be happy and free from suffering.

Equanimity

Photo by Brynna Bryant.

There is a peaceful place in every pose.

The fiercest Warrior, expansive and broad in his stance on the yoga mat, has no furrowed brow.

An elegant yogini stands on her hands, a tiny smile drawn across her face.

Tree pose without tense toes. And Triangle, effortless extension through the arm and fingertips, the palm relaxed instead of strained. 

Calm in the belly, even while the navel is drawn in toward the spine.

Nothing to change. Nowhere to go, except inward.

Allowing the pose, its equanimity, to wash over me.

The Toes in Yoga

Photo by Jobi Otso.

The more you practice asana (yoga poses), the more you realize that small things are actually big things. 

Alignment of the limbs... the quality and speed of the breath... engagement of specific muscles...even the difference between looking up or down can make a big difference in how a pose feels, and how much benefit you receive from it.

Photo by Lily Michael Photography. Model is Allie Rae.

Lately I've been thinking a lot about the toes in yoga. By engaging and spreading the toes, you can create a stronger base for standing / balancing poses. You draw more muscular support from the rest of the lower leg, which extends a longer line of energy through the body.

In every pose, we seek to draw as much Prana as possible into the body-- more life force, light, healing, and circulation. This extends from the crown of the head all the way down through the toes.

Throughout your practice, your toes should be alive and engaged, not just hanging out! This make a big difference in a lot of poses.

Photo by Cait Loper.

Here are some examples:

• The toes stabilize during any balancing pose, like Tree. By spreading the toes, you draw more grounded energy up from the earth beneath you. You activate more muscles in your feet, and stabilize the arch more.

• In the transition from Plank to Chaturanga, rolling over the toes with a unilateral movement helps you maintain correct alignment of the hips and creates the smoothest possible transition in the vinyasa sequence. If you're in the habit of flipping over one foot at a time, check in with your teacher for help re-learning this transition and talking about why the feet should move in unison.

Above photo by Jobi Otso.

• For balancing poses like Crow and Eight-Limbed pose, activating the feet and toes actually helps draw energy into the core, helping to increase the sense of lift and lightness as you 'fly.' The same goes for headstand and handstand; by activating and flaring the toes, you are creating a longer line of energy from the ground all the way into the part of your body that's extended farthest.

Photo by Justin Kral of Kral Studios.

• In Prasarita Padottanasana, engagement of the two big toes helps align the pelvis correctly. Engaging the big toe flexors has the added benefit of strengthening the longitudinal arch of the foot, too; in addition to being toe flexors, these muscles are also dynamic stabilizers of the arch. (You can read more about this on The Daily Bandha).

Photo by Brynna Bryant.

It's so important to be aware of your feet and toes during your yoga practice. Wake them up! Spread the toes. Notice the way this draws more energy into your body. Enjoy the added benefits of every pose when your feet are active.

Illustration by Laura Taylor Mark.

Here are some other great articles about how the importance of the feet during yoga:

• why toes matter, from Yoga Journal; includes information about how healthy feet and toes help prevent inflammatory conditions like bunions and tendinitis 

• Ever tried Toe Squat? This is a wonderful (and sometimes intense) pose for increasing flexibility in the toes and feet.

• 5 poses to build balance and stability in Toestand

Cheers to your happy yoga toes!

Excitement

Photo by Brynna Bryant.

What are you excited about right now? What makes your heart soar and makes you smile uncontrollably?

Maybe it's taking more yoga classes, or teaching more of them... planning your next windows-down road trip... watching your kid dance on the weekends...

Whatever it is, make time for it.

Block out a day on your calendar.

Dedicate your focus to this thing that gives you joy.

It could be as simple as reconnecting with an old friend, or walking your dog in the park, or doing something on your to-do list that you've been neglecting for weeks.

You deserve it. And let's be honest, life moves too fast to not spend time doing what you truly love.

Namaste.

Go Confidently

Go confidently in the direction of your dreams.

Speak, knowing your voice needs to be heard. Listen when listening is needed.

Photo by Jobi Otso.

Love those around you. Unconditionally.

Love yourself unconditionally, too.

Remove all the obstacles that prevent you from loving.

Photo by Cait Loper.

Write down the things you've learned. Write down your biggest accomplishments. Write down your fears, too.

Doubt your doubts.

Allow for healing. 

Do all these things as soon as possible :)

Go confidently, knowing that you are right where you need to be...

Bliss

Photo by Brynna Bryant.

What makes your heart sing?

Focus your attention on that. Notice the way your body feels when you are doing the things you love the most.

Nothing is stopping you from being present. From showing up fully. From waking up to your beautiful, blissful life.

Namaste.

You're Already Perfect

Who's to say that you're not already perfect?

Who's to say that you don't already have everything you need, right here?

Are you listening to the voice that tells you you're not enough?

That voice can be ignored. Look around you. Feel the breath in your body.

Wake up to your life, and the blessings... there are so many blessings.

What Defines Us

Photo by Jobi Otso.

Every choice we make is an opportunity for self-definition. 

Each of us gets to decide who we are with every decision we make. Who we are, as individuals and as the all-of-us, is a spectrum. 

Photo by LucidReflections.

The spectrum can be called Love - with Highest Love at its brightest edge, and Fear at its darkest edge. 

Fear amounts to a lack of love on this spectrum, just as cold amounts to a lack of heat. 

Who we are is defined not by our stories, but rather by the part of this spectrum from which we make our decisions.

This is a guest post by my friend, Aaron. He is such a kind soul with such wise words, don't you think?

Navel Radiation Breath

Photo by LucidReflections. Bra by Balini Sports.

I have a simple breath technique that I encourage you to try during your yoga practice. It’s called the navel radiation breath.

Picture your breath as a fiery yellow orb located at your navel center. This is the manipura chakra, the source of your willpower and your belief in yourself.

As you inhale, picture the breath drawing powerfully to this place in your body, lighting it up. Your navel center begins to glow.

Photo by LucidReflections. Bra by Balini Sports.

Then when you exhale, send your breath outward from the navel, through the whole body. The breath moves up through the crown of the head, out through the arms to the fingertips, down through the hips and into the legs and feet. The breath brings vibrant, glowing energy to the whole body.

Each pose begins from the navel center, a place of great strength. The breath is what allows depth in the pose.

Photo by LucidReflections. Bra by Balini Sports.

This form of pranayama works especially well with any twists, or any time you are reaching through the fingertips, finding a long line of energy like in Reverse Warrior or Triangle pose.

Breathe deeply… enjoy!

Ahimsa

Photo by Jobi Otso.

Do no harm.

When you are on your mat, practice compassion. Treat your body with the greatest respect.

Bring considerate, gentle thoughts into your mind.

When you talk to other people, be kind. 

In your thoughts, words, and actions, do no harm. This is the practice of yoga.

A Healthy Alternative to Coffee (Spiced Turmeric Drink)

Do you drink coffee?

I love coffee :) However, I do find that if I'm stressed or anxious, it helps to cut down on how much of it I drink.

If you're looking for a healthy, vegan, caffeine-free alternative to your morning coffee, try this delicious Golden Warrior recipe (sometimes called spiced golden turmeric milk).

For the hot version of the Golden Warrior drink, heat everything on the stove until just before it boils. If making the cold version, mix everything together and shake in a sealed container, then pour over ice. Enjoy!

Golden Warrior
2 cups almond milk
2 tsp turmeric

1-2 tsp coconut sugar
1 tsp cardamom
Pinch of ground ginger (powdered)
Pinch of nutmeg
Pinch of cinnamon

I started drinking the Golden Warrior as part of a 3 day vegan cleanse, and actually found myself craving it more than my usual morning coffee. It's very satisfying as a warm drink, and refreshing when poured over ice (Ayurvedic practitioners recommend the heated version for maximum results). The turmeric in this recipe stimulates digestion, removes inflammation, and boost immunity during cold season. Highly recommend it!

What other coffee alternatives do you enjoy? 

What Makes You Happy?

Photo by T. Libertiny.

Make a list of the things that make you really, truly, utterly happy.

Make a list of things you do every day.

Compare the lists.

Adjust accordingly.

This blog post was inspired by an Instagram post by Rachel Brathen, aka @yoga_girl.

A Simple Hug

Photos via Pinterest.

The person near you could be suffering, and you don't even realize it.

None of us know when the next devastating moment in life will arrive.

Yet, we're in this together. Everything that happens to us has happened to someone before, maybe even someone we know.

You can choose to ask for a hug when you need one.

We all deserve love and happiness. We share it by giving hugs and smiles to those around us.

The next stranger you see at the grocery store who seems sad, send them an invisible energetic hug. The next yogi at your studio who you haven't met, take a moment to say hello. Share a hug. Or hug your teacher after class.

And that person in your life who you've been waiting to forgive, or who you're harboring resentment towards, know that they need a hug from you too. And you're allowed to give one as soon as you're ready.

You can hug yourself while you're in the shower, or outside under the moon, or first thing when you wake up in the morning.

You can hug your dog, your cat, your turtle, the neighbor's pet who you love to see running around in the front yard.

A simple hug goes quite a long way.

Giving

Photos by Lucid Reflections Photography.

Stand on your mat, and take a deep breath. Bring your hands together in front of your heart.

Set an intention for your practice.

Who would you give it all away to?

Bring your beloved into your mind's eye. This might be a higher power, a friend, a lover, or even a pet. Perhaps today your beloved is you, your higher self. Today's beloved may be different than tomorrow's.

Whoever comes up first, place them in your heart. And let your practice-- the motivation you have for getting to your yoga mat, all the efforts you make in the poses-- let your practice be for your beloved.

Give your practice away.