Wisdom Wednesday #2

Love Affair with Aesthetically Pleasing Asanas

Sometimes in our yoga practice, certain poses feel a lot better than they look. Happy baby, for instance... probably not going to be featured on the cover of Yoga Journal.

But some yoga is so aesthetically beautiful that you can’t help but think—man, I would love to be able to do that. Natarajasana (Dancer Pose), Fallen Angel, Eight-Angle Pose, Compass... all very aesthetically pleasing. Why do you think "Yoga Girl" Rachel Brathen has such an immense following? Sure her words are beautiful, but her pictures are what entrances the masses.

Allow me to introduce to you, my love story with a pose called Mermaid.

When I first saw this pose, I thought—I HAVE to do that. I just have to. I don’t know how, but I will find a way.

So I just started inviting it to my practice every day. It started off not so great, it didn’t feel good right away and I'm SURE it didn't look good either, but after a while it started to click.

Above is a picture of my progress after two months. Below you will find out what it looks like today:

I brought this pose and my journey to my Level 1 class last night. I was incredibly humbled to find a student from one of my classes last night post a photo of herself in this pose today and tag me in the picture. She'd nailed and was SO excited. I'd also witnessed a student seated right in front of me get it for the first time, take a glance in the mirror, and beam brightly. She couldn't wipe the smile off of her face.

What is it about these poses that we love? Maybe we think that if we are able to bring our bodies in this beautiful shape, that we will in turn become more beautiful ourselves. If that's not reason enough to practice, I don't know what is. Everyone deserves to feel beautiful.

So if there is a pose that calls your name, entertain it. You have to invite it to your practice if you want to get comfortable with it. When you begin to think of your yoga practice as a party and you personally make the guest list, you gain control of who you want to be part of the party.

The same can be said of life—you invite who you want to keep showing up. If you want something to show up in your life, keep inviting it and entertaining it. Invite love, gratitude, truth, and compassion. If you won't want things in your life, stop entertaining them. Take fear off your guest list. Kick anxiety out of the club. Send self-doubt home.

So here’s to the journey. Some of ours may be longer than others, but let's try our best to enjoy the ride either way.

Stop Letting Doubt Hold You Back

For those that think the job of a yoga teacher is to show up for an hour and bust out some cool moves to some cool music, I wish I could say you were right. Teaching yoga means lots of planning, preparation, and research before each and every class. Personally, each time I plan for my classes, I make sure to review the anatomy of any new or spotlight poses that we may cover in the class in case any questions arise.

A couple weeks ago in the middle of a hip-intensive class, I set the class up in Pigeon pose and glanced around the room to look for any signs of struggle. Looked pretty good, considering there's usually at least one student in every class that struggles with this big hip stretch.

Then the silence finally broke right beneath me.

Here was this student in full Sleeping Swan, anatomically perfectly in line and saying, "I don't feel this."
"Try flexing your foot," I answered as I squatted down next to her and observed her form. Yep, hips square and all.
"Still nothing," she replied.
"Alright, scoot the foot a little further away from you, bringing the shin closer to parallel with the front of the mat." And she did. Foot flexed and all.
"Nope," she returned.

I walked her through a twisting version and even a King Pigeon... after a couple different suggestions to no avail, it was time to move on and I couldn't help but feel like I hadn't done my job. I let her down, and I let everyone else down who was there to witness it.

I'd told the class in the beginning, as I do every class, "Yoga should feel good. If it doesn't, or you don't feel it, let me know. There is a variation of a pose for everyone." I thought to myself,

Maybe she was just really flexible. 
Maybe I'd forgotten a variation.
Maybe I should have passed out blankets.
Maybe I'm not as good of a teacher as I thought I was...

Sound familiar?

Why do we go down this road?
Why do we beat ourselves up and bring ourselves down when we are presented with a challenge that we can't automatically tackle?
We're so quick to place blame wherever we see fit--and all too often on ourselves. But why? What has placing blame every solved, or even made any matter better?

My story continues at the end of class, when it was revealed that this particular student had given birth just 6 weeks ago. The relaxin was likely still flowing through her body making her extra flexy, and let's face it--a pigeon pose is far less intense than pushing a human being out of your body. To be honest, I felt a lot better about myself after speaking with her, but then I felt even worse for myself about how I was so quick to doubt my abilities.

So the lesson here is this: STOP DOUBTING YOURSELF.

Does anyone expect you to be perfect? NO.
Have you given it your best shot, coming from a place of love? THEN STOP WORRYING.

Stop worrying about how your efforts might not be good enough.
Stop letting others' criticisms and doubts change how you feel about yourself.
Do all things from a place of love & kindness and you will never need to feel inadequate.
Find comfort and peace knowing that your best is enough.

Wisdom Wednesday

Yoga for the Blood Moon

Being a self-proclaimed "moon loonie," I've been anticipating the arrival of this blood moon for quite some time now. (Read: What is a Blood Moon? via EarthSky)

It only seems fitting that I am scheduled to teach tonight, and cannot wait to harvest the lunar energy & share the yin-inspired and calming flows with my classes. Also, super excited that my Luna pants from Be Present are nice and clean, so perfect for tonight's classs

We'll be practicing the classic Chandra Namaskar in our Beginner's Yoga class, and digging a little deeper with Shiva Rea's Soma Manadala Namaskar in addition to the journey to Revolved Half Moon in our Multi-Level class.

Every month, the moon salutation is practiced to bring more yin aspects into a dominantly yang world. We flow through this sequence to channel the calming lunar energy, opening our bodies and minds to peace and relaxation.

Tonight's mantra is as follows: I am calm, I am comforted.

Stay tuned for a fun sequence, or come join me tonight at The Yoga Mat to harness the lunar energy!

Spotlight Pose: Viparita Karani

I have a running joke with my students that I can talk for HOURS about the benefits of Viparita Karani (Legs up the wall), because I honestly can. I've found myself setting class up into this pose and then caught myself talking for at least 2 minutes straight, then having to force myself to stop.

If a student happens to ask a question about this pose, it's like someone just handed me a gift that I cannot wait to rip open.

Long story short, I freaking LOVE this pose.

I use this pose for meditation, blanket over my feet and pillow under my head.

On the nights where sleep doesn't come easy, I come to this pose and have fallen asleep like this many times, only to be awoke by the gravity of my own knees sinking to my chest.

Before I go too far into this, here's a list of some of the benefits of Viparita Karani via CNY Healing Arts

Benefits of Legs Up the Wall Pose:

• Regulates blood flow
• Alleviates menstrual cramps
• Relieves swollen ankles and varicose veins
• Helps testicular, semen, and ovarian problems in men and women respectively
• Improves digestion
• Restores tired feet or legs
• Stretches the back of the neck, front torso, and back of the legs
• Improves problems of the eyes and ears
• Relieves mild backache
• Provides migraine and headache relief, especially when done with a bandage wrapped tightly around the forehead and back of the skull
• Helps keep you young and vital
• Calms anxiety
• Relieves symptoms of mild depression and insomnia

A few more pointers, then I promise to stop... 

1. The lymphatic system does not have a pump like the heart does, so it does not clean/drain itself. The feet must be above the head for lymphatic draining which keeps you healthy. 

2. Think of all the metals that we ingest on a daily basis: aluminum in anti-perspirant, lining from the cans we drink from, too high of an intake of vitamins, goodness knows what in tap water... the list goes on. The magnetic pull from the Earth brings those metals down into your feet where they get trapped. Bringing the feet up helps to release those from the body. 

3. Helps with bathroom regulation. Plain and simple. If you gotta go but nature is not giving you a helping hand, send the legs up and it will do the trick!

So go find a wall space and invert, what are you waiting for!?

The 5 L's for a Great Yoga Class

I've been to a lot of yoga classes in my time. Some have stuck with me for years and continued to inspire me. Others were alright, not necessarily memorable; and a few were downright questionable.

So what is it that makes a good yoga class?

Simply put, it all comes down to the teacher. A great teacher could spend an hour teaching downward facing dog and it would still be enjoyable.

Here's a few things that I like to bring to my classes that I think make a big difference.

The 5 L's for a GREAT Yoga Class

LEAD. 

I used to begin my classes by asking what my students wanted to do. Seems like a good idea, right? Surprisingly, only sometimes...

Truth is, most of us can't even make up our minds about what to eat for lunch. Our days are usually filled with choices, with too much thinking.

Many students come to yoga straight from an 8 hour work day and are looking forward to not thinking for a while. So, I find that it helps to lead with a plan, step by step, through every movement.

I still ask my students for input before class, but I have noticed a much happier turnout when I come prepared to lead instead of attempting to jumble a bunch of pain relievers into a thoughtful class.

LOOK.

Yogis are not coming to your class to see you in an awesome pose. They want to feel good, which means they need someone to make sure they're doing it right. Otherwise they could have easily popped in a yoga DVD and had the same experience.

Make your way around the room during longer holds or repetitive movements to make sure students are aligned properly.

Observe the class to look for frowns (this doesn't feel good), gazing around the room (I'm lost), confusion (am I doing this right?), or holding of breath (how long is she keeping us here?!). Sometimes something as simple as resting a hand on an unsure shoulder can bring ease.

LISTEN.

Before beginning every class, I tell my students to please alert me if something does not feel good.

Some students are great at this. Others will suffer silently and carry pain home with them.

I often encourage my class to exhale in the form of a sigh to make sure that we are all still breathing (and still happy!) As you make your way around the room, listen for breath. If you are practicing Ujayi, you should be able to hear students breathe, especially during challenging positions. 

LAUGH. 

Not everyone will love every class, but if you can make them smile they will remember that.

Make jokes, encourage silly sounds, and if we fall we laugh--that way we always win. Laughter is yoga for the soul.

LOVE. 

If you do not love what you do, it comes through in your teaching. When you are unsure of yourself, others pick up on that energy and will reflect it.

Be confident, be sure of yourself--LOVE yourself and what you do and that love will radiate to all of your students.

What character traits do your favorite teachers bring to class?

Yin Sequence for Whole Body Relaxation

Life moves so fast sometimes that we really need to make it a point to slow down. Slowing down for even a little while can bring a sense of clarity, calmness, and help to realign both the body and mind. 

Yin Yoga is a practice that I admit to neglecting too often, but when I do take the time to practice I find that it's EXACTLY what I've needed.

Here's a lovely Yin sequence that will take you into every part of the body that needs a little help. Enjoy.

• Centering Neck Stretch (5 Minutes): Begin with knees bent, on your back, with a blanket rolled up under your neck. it should be about as thick as a rolled up yoga mat, and the top of the roll should hit right at your occipital ridge. Bend your elbows and place your palms on your forehead, fingertips reaching into your hair toward the crown of the head. Allow this gentle pressure to encourage the neck to soften. Notice any parts of the neck that are resisting and send softness there. 
• Shoulder Stretches (3 minutes each side): Reach your left arm up toward the ceiling and grab a hold of the wrist with your right thumb and forefinger. Roll onto your left side and straighten the arms along the ground. If you don't feel much, you can bring your right foot back to the mat and open the knee toward the ceiling for a gentle backward pressure.
• Apanasana/Knees to Chest (1 minute)
• Baddha Konasana (5 minutes): Round back and rest upper body on a bolster, block, or the floor. 
• Broken Windshield Wiper (3 minute each side): Come back onto the back and bend the knees, feet planted on the mat. Walk the right foot out about 45 degrees then internally drop the knee so that the inside of the knee comes down to the mat. Be sure to get as close to a right angle in this leg as possible for the best stretch. 
• Viparita Karani with strap (1 minute each side): Immediately after broken windshield wiper on the first side, bring the leg back to center and stretch the leg up toward the ceiling. Bring the strap to the bottom of the foot and stretch out through the heel.
• Melting Heart w/ bolster (5 minutes): Come to hands and knees with a blanket under the knees for padding. Bring the knees hip width apart and stack the hips over the knees. Walk the hands forward but keep the hips where they're at. Scoot your bolster close to you and join your palms, then rest your forearms on the bolster and let your head dangle. If this is too intense, remove the bolster and bring hands to the floor.
• Shoelace w/ eagle arms (3 minutes each side)
• Straddle w/ bolster (5 minutes each side)
• Fish w/ bolster (5 minutes): Legs will be stretched long on the mat and bolster will run lengthwise along the spine. Shoulders soften and hands drop to the side, palms up. 
• Twisted Roots (3 minutes each side)
• Viparita Karani/Legs up the wall

New Website Launched!

Yoga with Sarah Lynn has a new home, and it's one that is easy to remember!

http://www.sarahlynnyoga.com/

Check here for schedule updates, workshops, wellness information and more.

Acceptance

Life is full of critics. Some even get paid to criticize work that others may have poured their entire life into; scrutinizing every single detail of their work, and often times attacking their character for no reason whatsoever. Some just walk among us, claiming that they're "not going to sugar coat" their opinions which, in my opinion, are usually better left unsaid. Sometimes it comes to you through a filter--he said, she said--which is equally as unnerving.

While criticism can certainly be constructive and helpful, it is quite often not the case.

And honestly, sometimes it hurts.

They say you should toughen up, don't take it too seriously--but in all honesty, it's hard not to take it personally.

I've been described as a sensitive person, which I'm okay with. Sometimes I take things too personally, read too much into situations, or take dialogue too literally. I know I can't make everyone happy, but it has never stopped me from trying.

This comes into my life more personally in my line of work. I see so many faces come and go in my classes and I want to make each and every one of them smile & feel good. The way I see it, that's my job. But the truth is, it is not possible to make some people happy.

"Share as much love as you can, but be okay when people can't return it. Others' opinions don't need to alter your mission, so stay strong to what makes your heart beat."
-Kathryn Budig

I had a student get up and walk out of my class during savasana a few months ago. No words were spoken, no eye contact, she simply left. Maybe she had somewhere to go, maybe she didn't feel well, a hundred things could have happened--but she hasn't been back.

I had one particular instance where a student's favorite teacher was out of town that particular weekend, so she reluctantly came to my class instead. From the moment she entered the room, I could tell that there was no way I was going to please her. She slumped on her mat, frowning and sighing, as if she in the waiting room of a doctor's office instead of a relaxing yoga class.

Bottom line: she wanted her teacher, and no matter how hard I tried I couldn't give her that. Sure, I could have tried to accommodate to her regular teacher's style to MAYBE take a chance at pleasing her, but I didn't. That wouldn't be fair to my regular students, and more importantly it wouldn't be fair to me. I stayed true to myself, to my teaching, and to my students.

One of the hardest lessons that I've had to learn in life is if someone has a problem with you, let it be just that--THEIR problem, not yours.

While it may be easier said than done, just know that when this criticism reaches you; try not to immediately blame yourself.

Do not be discouraged. 

Do not change yourself. 

Do not let it slow you down.

If a person wants to be upset with you because of a certain character trait that you exhibit (or lack), allow them to do so. Most of the time, it won't matter what you say or do anyhow, so let it go. Instead of trying to make others happy and gain their acceptance, focus on yourself. 

Do what makes YOU happy. Because there's nothing more beautiful than that.

"To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself."
-Thich Nhat Hanh

Cleaning with Essential Oils: Safe for Everyone!

It recently dawned on me that the reason I hold such negative feelings toward cleaning--specifically the kind that requires cleaning products--is because I cannot stand the smell of them. Every time I'd clean the shower, I'd take a deep breath in, spray the bathroom down, and once my breath ran out I'd shut the door and run away. This would all have to happen when the kids were asleep, of course, because I didn't want those toxic fumes in their tiny lungs. I don't even want to go over how long it took to actually wipe it down after that...

My mom recently brought it to my attention that every time she used cleaning products when I was little, specifically bleach, I would sneeze uncontrollably. The pieces of the puzzle are coming together here...

Enter doTERRA essential oils into my life--what a remarkable difference. Not only does the house smell wonderful like peppermint and lavender, but the kids were THRILLED to help me.

Here's 2 1/2 year old Max scrubbing down the dining room table. Not only could I trust that he couldn't hurt himself with it, it was such a cost effective mix that I didn't care if he wasted it or not. He was thrilled to help me wipe down end tables, bathroom sinks, even kitchen counters. What a blessing. 

Here's a couple of my favorite cleaning solution recipes with essential oils:

Carpet Freshener

• Baking Soda
• 5 drops essential of choice (I like lavender)

Place in mason jar and poke holes in top. Sprinkle over carpet and let sit for 15 minutes, then vacuum as normal.

All Purpose Sanitizing Solution

• 1/4 cup white vinegar
• Warm water
• 15-30 drops essential oil of choice (I like 15 drops melaleuca and 15 drops lavender)

Combine in a 16 oz spray bottle and fill water to top. Shake and clean! This also works for glass, in my experience. Mirrors were all streak-free!

Screen Cleaner (Phone, Computer, etc.)

• 1 drop lemon essential oil
• Soft cloth

The most simple of them all. ONE drop will remove finger prints, streaks, and germs from your screens.

Anatomical Focus: Inner Quads

The weather is pretty iffy this time of year, can't seem to decide whether it wants to be warm or cold, rain or snow, sunny or cloudy. It can be discouraging to an eager gardener and anxious kids aching for some time at the park.

These changes in barometric pressure also take a toll on our bodies--especially our joints. Personally, my knees feel extra creaky when the weather can't figure out what it wants.

The inner quad muscle is what keeps the knee "lifting" or in a healthy place, and might just help alleviate some of that joint pain.

Here's an hour-long class sequence that targets that area. Enjoy & let me know what you think!

1. Crococdile
2. Childs Pose side stretches
3. Sphinx - lengthen tailbone to heels, squeeze inner thighs together
4. Rabbit - breathe in between shoulder blades
5. Place a rolled-up blanket under knees to find inner quad. You should feel it on the inside edge of the knee cap about an inch or two above the knee. Lengthen out through your heel and find that muscle.Hold for 3 breaths then switch.

6. Virasana with eagle arms, hold each side for 5 breaths then switch
7. Cat/Cow
8. Supported Side Plank - focus on the ball of the planted foot and engage that inner quad to keep knee lifting - let arm fall back and gently look down and relax neck. 5 breaths then switch sides
-----
9. Mountain - close eyes sweep arms up & down, shift balance between feet, feel the lifting of the knees when inner quad is engaged
10. Pyramid - clasp elbows/reverse namaste - bend front knee to come down, slowly straighten dont lock
11. Triangle
12. Low Lunge
13. Plank lower to belly
14. Half Frog on R side
15. Roll onto R side propped up on forearm. L knee bends and plants in front of R knee/thigh area. Flex R foot and lift leg 10X, lifting from inside of leg
16. Vinyasa back to Mountain, repeat 9-15 on L side
-----
17. Boat w/ block squeezing between knees
18. Straddle w/ side bends
19. Eye of the needle/Upside down Piegon - keep foot flexed, 10 breaths then switch sides
20. Knees into chest
21.   Bridge w/ block in between knees
22. Twisted Roots
23. Legs up the Wall

Natural Relief for the Common Cold

I die a little inside every time I hear one of my babies cough at night, especially when there's little to ease the common cold aside from pain killers. It has pained me for years--often feeling helpless, heartwrenched, like a bad parent when I can't take the pain away.

For a while I followed doctors orders in administering pain killers to help them through it, but I've noticed over time the negative side effects that come along with temporary relief.

Sure, Tylenol seemed to bring the spring back into their step for a while, but at what cost? Dirty diapers were unusually messy, evidence of stomach discomfort (something I've always struggled myself with pain killers), and that brief high was often followed by a crash and burn among other side effects.

Our poor kids have had a rough winter, struggling with sinus and respiratory issues since the first snow fall. This past week was particularly bad. Wheezy coughs, waterfall noses, lack of appetites and mild fevers--this had to stop. No more misery. No more "it's just a virus." No more unnecessary medicine.

"Germpocalypse 2014"

My sweet friend Sarah introduced me to a blend of essential oils that cures headaches almost immediately, so I consulted with her and decided to give them a try.

I received my Family Physician Kit on Friday and began experimenting with the Breathe blend right away.

I can honestly say that I saw immediate results. Coughs were silenced, for a while at least, and wheezing was almost completely gone. Now don't get me wrong, this is no immediate magical cure, but it works a heck of a lot better as nd faster than anything I've tried. 2 drops of Breathe on the feet, a drop on the chest, and one in the humidifier and we are all living more comfortably.

I also added a couple drops of On Guard immune support to their daily smoothies and they gulped them down with ease.

The next day, noses were still runny, but clear drainage signing that the infection has passed. Coughs were almost entirely gone and sleep has come with ease.

Here we are a few days later and everyone is happy and healthy!

I do not promote things that I don't believe in. I am not trying to sell anything. I wish that I had known about this blend sooner, so I am passing the knowledge on to you.

Today's Mantra: This is JUST for Me

We spend so much of our day, so much of our lives thinking about other people, worrying about people or things that are beyond our control. Parents worry about their kids; adults worry about their jobs; even kids nowadays are more stressed than ever with the rise of social media. We've got so many things on our mind all the time that we seem to have become a multitasking society.

Lists to check off, events to attend... add to that the fact that we often spread ourselves too thin and get discouraged when we feel like we let ourselves (or others) down. It's no wonder we have trouble sleeping, we have anxiety and maybe some other health problems that we'd rather do without.

When we are pulled in all of these different directions we can't appreciate the present moment. Worries of the future, regrets of the past cloud our mind and too often we miss out on what's in front of us, or better yet ignore what's going on inside of us.

So make that choice right now. Visit your mat for a stretch, or just take some quiet time to yourself to meditate and leave the outside world at the door, and repeat this mantra with every breath:

THIS IS JUST FOR ME. 

I am the only one who matters right now.
I deserve to feel good.

Take long, full deep breaths, noticing the subtle movements in the body as you breathe. With your eyes closed, seek out any tension in your body and send your inhale to that area. Use your exhale to release that tension. And as you repeat this in your head, feel the softness begin to wash over you. Notice how good it feels to have this moment all to yourself. Keep breathing, and try to draw out every breath as long as comfortably possible, releasing negativity and tension on every exhale.

If you can't bring yourself to believe it, just keep repeating it anyway. Sometimes we have to fake it till we make it, and if we try hard enough we may just start to believe it.

Adventures with Essentials: Diaper Rash

Diaper rash was surprisingly never too bad in our house. Between 2 kids, I can only remember a handful of times where we had to apply rash cream.

That is, until recently...

Our toddler boy is absolutely not interested in potty training right now, but he has familiarized himself with the need for privacy when he does his duty. The problem is that he gets too comfortable with the privacy and avoids getting his diaper changed at all costs. He will play around and act like nothing's happened until you pin him down and check.

Yesterday, in particular, was a bad one. There were no signs pointing to his diaper needing to be changed--no smell, no visual signs, no signs of discomfort at all--until he came up to me in tears asking to go to bed. Needless to say, it looked like a painful one. Poor guy.

I grabbed the big name brand diaper cream that boasted "RAPID RELIEF" on the label.

A few seconds after applying, I saw the tears rolling down, the squirming, the goosebumps... that doesn't look like relief to me.

I knew it was really bad when he woke me up in the middle of the night to tell me he was hurting. I decided that "rapid relief" just wasn't cutting it and decided to do some experimenting.

Here's what I came up with:

• 2 tsp coconut oil
• 1 drop peppermint oil
• 1 drop On Guard oil blend

So I applied and hoped for the best. There were no tears, that was a good sign, but who knew if it would actually help.

This morning when I went to change him, I was the one who was almost in tears. Good as new. I have used several brands of rash cream in my days as a parent and none have shown effects like this. 

Here's a few more ideas that I love and cannot wait to try using my essential oils:

Even more ideas from doTERRA on how to Makeover My Diaper Bag

Want to try them out for yourself? Check out My doTERRA shop or contact me for more detals!

**EDIT**

Found a blend that I adore even more, seems to soothe and work more effectively:

• 1 tsp coconut oil
• 1 drop Lavendar oil
• 1 drop Melaleuca (tea tree) oil