Tips for Improving Your Posture

Hi, yogis! I hope your pre-Thanksgiving week is going well and that you're staying as stress-free as possible as the holiday season heats up. :)

So, I have a question for you...

I'm curious: how do you feel about your posture?

If you practice yoga regularly, chances are you're pretty aware of your spinal alignment and stance during standing poses, and things like whether you're lifting your chest, rounding your back, or lacking muscular engagement in a pose.

But how is your posture while you're off your yoga mat? Do you notice your posture when you're working, watching TV, driving in the car, or otherwise moving about your day? Do you spend a lot of time on your feet, or seated at a desk? 

And do you have friends, family, or colleagues who suffer from discomfort or pain which might be related to poor posture?

This post is for you! I believe this post is for every one, actually... we all have moments where we forget to notice our posture, and it can lead to feeling stiff or uncomfortable, straining our bodies unnecessarily, or aggravating old injuries. Here are some simple ways to improve your posture, starting today.

5 Simple Ways to Improve Your Posture

1. Notice your body. Check in with the following areas: your head, neck and shoulders; your arms and legs; your torso; your hips; your upper, middle and lower back; your feet. Where do you notice pain or discomfort? Where do you feel most stable, or unstable? Which areas feel tight or like they've been neglected? Start paying close attention to these areas, and noticing your body alignment.

2. Increase your daily movement routine. Posture is linked to your overall health, and so is the amount of movement you're getting each day. Aim for at least 30 minutes of aerobic exercise, whether it's walking, running, biking, yoga, swimming, or whatever other activities you enjoy.  By improving your mobility and flexibility, your body will become more comfortable in standing and sitting positions, and you'll have a stronger sense of body awareness.

3. Try LumoLift. I've been using this amazing posture coach tool and I love how effective and simple it is. I simply clip the little magnetic device to my shirt or collar and wear it around throughout my day; if I start to slouch for 15 seconds or longer, the LumoLift vibrates for a moment, reminding me to sit up straight. I find this is especially helpful during my workday, so I remember to have great posture while I'm in front of the computer. What's awesome is that I can also track my daily steps using the LumoLift app on my phone! I'll definitely be suggesting the LumoLift to my yoga students and highly recommend checking it out. It would make a wonderful stocking stuffer this year, too (and it comes in a ton of different colors)!

4. Talk to your yoga teacher, fitness coach, chiropractor, doctor, or other health professional about your posture. Ask for information and insight from those you trust.

5. Track your progress. Keep a checklist or small calendar with you, and mark down some notes each day about how your posture is improving. Set specific goals for yourself, and ask others to help you stay accountable. You could also consider having a friend take a daily or weekly photo of you, so you can see how your posture is looking.

Do you have any tips for improving your posture? I'd love to hear!

Photos by Ken Johnson of CKCImage.com (1, 5), Brynna Bryant of Respiro Photography (2, 3, 6), and Lucid Reflections (4).

5 Things You can Do Right Now to Ease Anxiety

Anyone else out there struggle with anxiety sometimes?

Today on Alive in the Fire I want to talk about some ways that you can ease anxiety during a stressful moment.

1. Notice where you are. Can you draw your experience into your physical body? Notice where you are, what you see, where your body is touching the ground. Feel your feet, your hands, your belly. Sit down and put your back against a wall, or maybe lie down. Notice, what is your body asking for? Get grounded into your physical being.

2. Take deep breaths. Oftentimes when I've experienced strong anxiety, I start to breathe shallowly and quickly, from my chest, rather than taking in deep belly breaths. This can lead to an intensified feeling of panic. If I sit down and breathe consciously for a few minutes, this helps a lot. One tool I love to use is the SAM app I downloaded on my phone; it's an app designed specifically to help with anxiety and there's one option for 'Calm breathing' where you can use a timer to count your inhales and exhales. It might sound silly or oversimplified, but when you're in a high-anxiety state it's actually a very effective and calming technique to focus on breathing. Take away distractions. Breathe. This will help relax your body and calm your mind.

3. Take a shower or wash your face. Give yourself a little massage, either on your feet or your temples. Take a moment to rinse away this moment. Picture yourself brushing off whatever is weighing on you. Again, stay present to your physical body.

4. Express some of the emotions you're feeling. Verbalize and speak out loud about what's going on for you. Maybe you talk to yourself in the shower, or write in your journal. Or...

5. Reach out. Call or text a friend. Ask if you can come over and get a hug. Let yourself lean on those you love, and acknowledge that it's OK to feel weak right now. Talk. Talk more than you want to. Talk, even though it's uncomfortable. Let the conversation be messy and let yourself be OK with that. 

And, at the end of the day, give yourself permission to be in a place of struggle. Remind yourself that you are OK. Things will get better from here.

Namaste, loves! Sending each of you a hug. 

Illustrations found on Pinterest (via HealthyPlace.com and Dena Douglas Hobbs)  and from Google Play (SAM App illustration).

PS Other great posts about dealing with anxiety:

• 24 ways to heal and release anxiety
• practical ways to support someone going through a hard time
• an anxiety trick
• text messages to send to someone who is experiencing anxiety

Creativity

What helps you cultivate creativity?

I believe summer is a wonderful time of year to go on adventures, try new things, and meet new friends.

Here are a few of my favorite creative outlets. I hope they help you discover new, fun, exciting ways to spend your summer!

• Write. Even if you don't consider yourself a 'writer,' try putting a pen to paper. You never know where the ideas will lead you! Whether you're simply journaling about your experiences, making a list of things you want to accomplish, creating fictional characters and stories, or even doodling, let yourself try something new. Don't censor yourself or edit, just write! See where it leads you.

• Cook. Look up recipes on Pinterest, buy a cookbook at your local used bookstore, or consider asking a friend or family member for a new recipe. I often find that when I give myself time to be creative in the kitchen, it yields wonderfully delicious results! It's also fun to try making a fancy breakfast or special dessert, and surprising someone you love. Cooking dinner with a glass of wine (or two) is always fun, too! :)

• Spend time in nature. Being outdoors often feels like a 'reset' for your creativity. Try going for a hike, walking on the beach, watching the sunset, or even just taking a walk around your neighborhood. Being outside can offer the breath of fresh air you need to spark a new idea. I also love taking my yoga practice outside to mix things up!

• Chant, sing, or play an instrument. Music is a wonderful way to be creative. Personally I love to sing to the radio in my car, pull out my djembe and chant in the living room, or look up new artists and songs on Spotify. Someday it would be fun to take up piano again (I took lessons as a little kid) or try playing the guitar. Do you play any instruments?

• Clean and declutter your home. Does anyone else out there feel relieved and more open to creativity after catching up on dishes, laundry, and tidying the house? :) I can't tell you how many times I've prioritized cleaning and then given myself time to be creative, and what a difference that makes. If you're short on time, you can also choose to clean just one area of the house or just around your desk, and then go from there.

• Take a single static yoga pose for 3-5 minutes. Headstand is my favorite, since it brings fresh oxygenated blood to the brain, and is a literal way to shift my perspective. Backbends are also great postures for opening your creative energy channels, or if your body is feeling fatigued, try a yin pose such as pigeon (sleeping swan) or supta baddha konasana.

• Clear your schedule. This might be my favorite item on this list :) I find that when I create empty space in my schedule-- no plans, no to-do items, nowhere to be-- this is one of the best ways I can bring more creativity. By allowing space, I'm able to let my thoughts settle, and this often leads to new ideas. 

What are your go-to activities for cultivating creativity? I'd love to hear!

Namaste.

Photos by Jobi Otso.

Don't Be Stinky After Yoga Class

Do you sweat a lot in yoga? Do you practice in a heated studio?

Well, this post is for you :) 

(And by the way, I do both of those things, too!)

Here are some ideas about how to refresh before and after a sweaty practice.

Come to class having showered and brushed your teeth. You can also do oil pulling or use a tongue scraper. 

Please refrain from eating pungent foods right before class, smoking a cigarette on the way in, or wearing unwashed clothes from the previous day's practice.

Simple saucha practices go a long way!

Use a yoga mat spray like Mat Mist. This amazing, aromatherapeutic spray comes in scents such as Sandalwood lavender geranium, Thyme Douglas fir, Lemon myrtle peppermint vetiver and Colloidal silver water.

What's especially rad about Mat Mist is that all you have to do is spray down your mat after class, roll it up, and go. The essential oils will disinfect your mat without requiring you to wipe it down, plus, next time you practice, there's a little scent there to awaken your senses and encourage deep pranayama breathing.

Sponsored yogini Kelsie recently tried the product... she took it to class and not only did she love it, but she said all the yogis around her loved it and were asking where they could find some :) She also sprays it around her house because it's that good (!!) and she loves that it is all organic and natural.

Shower right after class, and do a pre-rinse of your yoga clothes, towel, and headband before washing them in the washing machine. You can wring them out by hand and also consider having a laundry detergent with baking soda.

Once every few weeks, let your mat air out. Some mats do well in the sunshine and others don't, so be sure to check whether your mat should be left in the sun (you can usually find this info on the manufacturer's website, and I know for sure that Jade yoga mats do not like sun!).

What other things do you do to stay fresh before and after a yoga class?

Photos in this post by Tom Huynh.

PS 4 tips to naturally control body odor.

Bringing saucha, one of the niyamas, into your life.

“The body is your temple.  Keep it pure and clean for the soul to reside in.” – B.K.S. Iyengar

Yoga Poses for Releasing Anxiety

First up in the yoga for healing series:

yoga for anxiety!

This little series of poses is near and dear to my heart. I found yoga because of anxiety, and found that the practice was incredible for calming my nerves and letting go of stress.

On days when you are feeling anxious, nervous or worried, try these yoga postures to help you ground your energy and release fear.

If possible, do 3 rounds of sun salutations to warm up the body and link movement with breath.

Otherwise, simply begin in

Tadasana, mountain pose.

 Stand with your feet firmly planted on the ground, soften your knees a little bit, and reach up through the crown of your head. You can even tuck your chin just slightly to feel your spine get even taller.

Notice what it feels like when you are in this tall, confident standing posture.

Feel free to bring your hands together in front of your heart and close your eyes. Take five deep breaths, picturing the breath lighting up your entire body with vibrant energy and a sense of peace.

Each time you exhale, picture sending your worries or frustrations down through the soles of your feet, letting them go, right here and now.

Next, take a

mini backbend.

Reach your arms over head and look up. As you reach through your fingertips, picture inviting peaceful energy into your body.

Fill up. Maybe even smile for a moment :) 

Take five breaths here in this standing pose, lifting through the heart center and the crown of your head.

Next is

seated cat/cow

. Sit comfortably on your mat or on a blanket.

As you inhale, pull your heart forward and arch your spine.

As you exhale, round your spine, curling in, chin to chest.

You can have your hands up or your palms resting on your knees as you do this motion.

Keep the movement linked to the breath -- inhaling forward, exhaling back.

Do five to ten rounds.

As you inhale, invite peace. As you exhale, release fear and tension. You can even vibrate the mantra,

I am at peace

.

Come back to center. Sit up tall. Take a clearing breath, inhaling through your nose and then exhaling audibly through your mouth:

ahhhhhh

.

Next, do a few

side bends.

Let one arm slide down, elbow to the ground. Reach up and across with your other arm. Let your neck relax as you breathe into your side body.

Stretch each side, pausing for five to seven breaths on the right and the left.

As you return to center, notice new space you've created in the mid-body, the area around the heart and in the middle of the upper back, where the shoulder blades are.

Picture the energy there feeling calm and centered.

End your practice with a few moments in

lotus mudra

. Draw your thumbs and pinky fingers together to touch, and fan your other fingers out wide. Place your thumbs near your sternum.

Close your eyes and breathe.

Notice the sense of calm in your body.

You are this sense of calm. Your very nature is here, in a loving, nurturing, relaxed place. If at any time you need to remember this feeling in your body, you can bring your hands back into lotus mudra and take a few deep breaths.

Here's a summary of the

YOGA FOR ANXIETY

 practice:

• 3 sun salutations to warm up

• Mountain pose, tadasana

• Mountain pose with a baby backbend, arms overhead

• Seated cat/cow pose

• Clearing breath (audible exhale!)

• Seated side bends

• Lotus mudra at the heart

May your yoga practice be an act of kindness toward your body, and a key to finding healing and peace.

Mixing Up Your Workout Routine

Hey, yogi friends! :)

This week I've been mixing up my workout routine, and I'm finding I like the change of pace. How often do you change up your routine?

Do you like to try different workouts, different types of yoga classes, and different meal ideas and snacks?

Recently, I've been varying my workout. Instead of my usual routine of a 60-75 minute yoga class each day, I mixed it up like this:

• Monday: 3 sun salutations + 30 minute jog/walk + 8 minutes of abs + 15 minutes of yin stretching

• Tuesday: 15 minutes of jumping rope + a few yoga poses on the wall (forearm stand and headstand) + cool down and Shavasana

• Wednesday: 30 minute hike with the dog + pigeon pose. Later that day, a 20 minute walk with the family

• Thursday: morning 60 minute barre booty class (amazing!); in the afternoon, 15 minutes of hula hooping, squats, pushups, and then 15 minutes of yin

• Friday: 1 hour kayaking trip (followed by ice cream and a long, hot shower, ha!)

Some other fun ways you can mix up your routine:

• ask friends to join you

• create a new playlist for your workout

• go outside instead of being inside 

• research free classes or meetup groups in your area

• set a specific goal, and see if that sparks ideas for changing your routine (ie, I want to hold plank for 10 breaths) and also keep a journal with notes on your progress

I love mixing it up-- changing my workout routine keeps my body guessing, and helps me grow stronger. I always return to my yoga mat feeling new awareness, new strength, and more gratitude for my yoga practice.

What new ways are you mixing it up lately?

Namaste.