How to Safely Lift from Upward Dog to Downward Dog in Yoga

If you practice any type of Vinyasa yoga, this transition is likely to be in your class.

One of the most common injuries in yoga practice occurs in the lumbar spine. Many that report suffering from this injury practice a Vinyasa style yoga regularly which involves this particular transition, so this cue is vital when teaching this transition. One student admitted to suffering an injury from this exact transition (NOT from my class :-) ) that led her to require physical therapy. 

All that being said, please read carefully, listen to your body, and be mindful in your practice. Yoga should feel good. If it doesn't, then skip the Vinyasa.

To start, let's break down the poses and this tricky transition so that it can feel like the joyful process that it was intended to!

Upward-Facing Dog

Line up your wrists underneath your shoulders and hug your navel in toward your spine as you press your pelvis down. The tailbone should be drawing back and down toward your heels. Maintaining this same pelvic alignment, spread and press all ten toes into the mat.

Begin to press the ground away from you as you lift the upper body until arms are comfortably close to straight. Thighs, shins, knees, and ankles float off of the mat as you lengthen through the upper body, keeping the shoulders away from the ears. Keep the chest broad and the shoulders in line. Remember that the front of the body is extending in this pose, so the back muscles are engaging to help get the job done. Don't dump heavily into the wrists and shoulders in this pose, use your body as a whole! The tendency is to want to look up, but this usually leads to wrenching the neck when not done properly, so I like to keep the gaze forward and lengthen through the crown of the head.

Transition

Draw a deep breath in through your nose here, then shift your attention to your core muscles before lifting anything. Keeping the drawing of the navel in toward the spine and extending the tailbone downward. Use this core flexion to start to lengthen through the sitting bones, and lift them back up into downward facing dog.

Practice this transition again and again and say goodbye to low-back pain in Vinyasa!

How to Use Essential Oils Topically

Learning how to use essential oils topically is not as complex as it may seem. Although most essential oils can be used topically, HOW they are used will vary with different oils and skin types.

Topical application of oils allows them to quickly enter the bloodstream and circulate throughout the body. As the oils are applied and absorbed into the skin, the scent is inhaled giving off even more benefits (read: Aromatic Usage of Essential Oils).

Where Can Oils Be Use Topically?

Logic often dictates where to apply an essential oil. Most often, applying directly to the affected area is most effective. For instance, to relieve a headache, you would apply oil to the point of pressure. For skin rashes, apply to the effected area. Stomach pains or indigestion would call for direct application on the abdomen. Additionally, the soles of the feet and reflex points are great points of application.

Common Topical Application Methods

• Massage: Massage is an enjoyable way to use essential oils topically. Massaging the oils into joints, muscles, and tissues is relaxing and beneficial. Always move toward the heart when working on the arms and legs and avoid a heavy hand, or moving over the spine or other sensitive areas, with too much pressure.
• Energy Center Application: The chakras or energy centers of the body are simply fields of energy that are associated with balancing emotions, physical conditions, and our internal makeup. When the chakras are balanced, life is balanced. Read more about chakras and essential oils here.
• Reflex Points: Did you know that the largest pores in your body are on the soles of your feet? Apply oils to your feet allows quick and efficient absorbtion. This is also the gentlest option for using essential oils, especially for sensitive skin, children, or elderly. The feet especially are beneficial because of the large pores that will allow the oil to absorb quickly into the blood stream, but are tough enough to make the likelihood of irritation much less if your skin is prone to reactions. The reflex points of the hands and ears are also common and effective points of application (scroll down for images)
• Hot or Cold Compress: Soak a cloth or towel in cool water with drops of your favorite essential oil to place over the area of concern. Or wrap the cloth/towel in a hot water bottle to use as a warm compress.
• Bath: You can add essential oils to your bathwater, to your bath salts, or to a foot bath to soak in. 
• Personal Care: You can use essential oils as a natural deodorant, as part of a skin care regimen, added to lotion or moisturizers, and so on. 

Know your Skin Type 

While many oils can be safely applied directly to the body, not all skin types are the same. Do you tend to have sensitive skin? Diluting your essential oils with coconut oil, lotion, or any oil that is safe for your skin will yield maximum benefits. Are you not sure? Test an area of you skin, perhaps your inner arm, before you apply anywhere else. Start with one drop, then increase slowly. And use one oil at a time, so that if you have a negative reaction, you know where the reaction comes from.

Topical Precautions

• Citrus oils can cause a sensitivity to the sun. It's usually recommended to avoid sunlight within 12 hours of applying topically
• Diluting never hurts. It doesn't negatively impact potency, and in fact, might increase the amount of oil absorbed (the carrier oil helps to prevent evaporation). Even if you've used an oil before without problems or don't consider yourself to have sensitive skin, you can still develop a reaction to it with excessive use over the same area of the body. Try to mix it up when possible and dilute as necessary. 
• It's usually better to "layer" oils than to blend them. What this means is that if you're using 2 or more oils topically, apply one, then wait between 5-30 minutes and apply the other over it (instead of mixing a drop of each in your hand and then rubbing this into the skin). Mixing the oils is as much an art as it is a science, which is why we tend to stick to the blends doTERRA has already created, since we know they are safe and effective.
• Take extra care using essential oils on babies or children's skin as it is very sensitive. A 2-5% carrier dilution is appropriate.

Sources: Sustainable Baby Steps, Everything Essential

Balance Chakras with Essential Oils

All living things are created by energy and made of energy. 

You are energy. 

Chakras, by definition, are energy centers within the human body that help to regulate all its processes, from organ function to the immune system and emotions. The ability for your energy centers to function optimally is what keeps you psychologically, emotionally, physically, and spiritually balanced.

Seven chakras are positioned throughout your body, from the base of your spine to the crown of your head. Each chakra has its own vibrational frequency, color, and governs specific functions that keep your body, mind, and spirit functioning optimally. 

The term chakra is Sanskrit for “wheel." These energy wheels transport life force energy throughout the body to promote balance from the inside out. When these wheels are spinning and distributing energy, you are balanced and healthy. When these chakras are blocked, they are unable to transport energy where it needs to go. (also read: Ayurveda and Essential Oils)

A blocked chakra can show in the form of emotional imbalance, mental problems, illness or physical pain, immune deficiency, and other forms of imbalance. 

Balancing the chakras is a process that takes time, concentration, and dedication. You must work from the bottom up - beginning with the Root chakra moving upward and ending with the Crown chakra. 

There are many approaches to balancing the chakras including yoga, meditation, acupuncture, and mantra to name a few. Essential oils can prove a powerful catalyst in achieving balance in the chakras. I use dōTERRA Essential Oils because of their purity and potency. All of the essential oils mentioned below can be found here. Learn more about Essential Oils here.

    The Root Chakra

Our foundation and feeling of being grounded

• Purpose: Survival, Security, Stability
• Location: Base of spine 
• Signs of Imbalance: Fearful, Insecure, Confused, Constipation, Lower back pain - issues with legs, feet, knees, groin, hips, ankles - frequent illness
• Muladhara is the most instinctual of all chakras — it is your survival center.
• Color: Red
• Mantra: I am peaceful, protected and secure
• Essential Oils: Balance Grounding Blend (creates a sense of calm and well-being) Basil, Cedarwood, Cilantro, Myrrh, Patchouli, Vetiver, White Fir, On Guard, AromaTouch 
• Apply topically to the bottoms of the feet and sacrum.

   The Sacral Chakra

Our connection and ability to accept others and new experiences

• Purpose: Authentic Creation, Soul Fire, Sexuality
• Location: Lower abdomen, slightly below the navel
• Signs of imbalance: Sexual Problems or Dysfunction, Fear of Sexual or Emotional Intimacy, Infidelity, Needy or Wiithdrawn, Disorders of reproductive organs, infertility, urinary system, spleen, gallbladder, kidney, lack of flexibility
• Svadhishthana is the center of your creativity, desire, emotion, sexuality, and intuition. 
• Color: Orange
• Mantra: I am radiant, beautiful and strong and enjoy a healthy and passionate life
• Essential oils: Citrus Bliss Invigorating Blend (elevates mood and reduces stress), Black Pepper, Cinnamon, Tangerine, Wild Orange, Bergamot, Clary Sage, Patchouli, Sandalwood, Ylang Ylang
• Apply topically below the navel.

 The Solar Plexus Chakra

Our ability to be confident and in-control of our lives.

• Purpose: Power, Self Worth, Self Confidence
• Location: Upper abdomen in the stomach area, slightly above the navel
• Signs of Imblance: Low self-esteem or arrogance, Egotistical behavior, Feeling abandoned or rejected or feeling the world revolves around you, Difficulty understanding or controlling emotions, Rebellious or too eager to please, Nervous or Stressed out, Addictive behaviors including eating disorders, hypoglycemia, diabetes, eczema, acne, food allergies, chronic fatigue, depression, pancreas, gallbladder, liver issues
• Manipura guides you through life by creating a strong sense of self
• Color: Yellow
• Mantra: I am positively empowered and successful in all my ventures. I do not allow anger and emotions to control my life
• Essential oils: DigestZen (maintains healthy digestive system), Bergamot, Cassia, Clove, Coriander, Fennel, Ginger, Grapefruit, Juniper Berry, Wintergreen, Slim & Sassy, Black Pepper, Cedarwood, Cinnamon, Geranium, Cypress, Lemongrass, Peppermint, Ylang Ylang
• Apply topically below the sternum, above the stomach.

   The Heart Chakra

Our ability to love.

• Purpose: Love, Joy, Inner Peace
• Location: Center of chest
• Signs of Imbalance: Unable to Give or Receive Unconditional Love, Selfish, Jealous, Hateful, Grief Stricken, Excessive Loneliness, Depression, Disorders or the heart, lungs, thymus, breasts, arms, premature aging, upper back pain, circulation problems, asthma, immune system deficiency
• Anahata creates vulnerability, anxiety and dependency but also unconditional love and self love
• Color: Green
• Mantra: I give and receive love effortlessly and unconditionally
• Essential oil: Breathe Respiratory Blend (soothes airways and promotes clear breathing), Eucalyptus, Geranium, Lime, Marjoram, Melaleuca, Peppermint, Rose, Thyme, Ylang Ylang, Serenity, Elevation, Lavender, Melissa, Sandalwood
• Apply topically to the center of the chest at heart level.

   The Throat Chakra

Our ability to communicate.

• Purpose: Communication, Speaking the Truth, Holdings Secrets
• Location: Center of the Neck/Throat
• Signs of Imblance: Poor Communication Skills, Afraid to Speak Up/Represses Feelings, Uncontrolled Verbal Outbursts, Deceitful, Manipulative, Shy or Talks Excessively, Unable to Listen, Fear of offending others, gossiping, loud or dominating voice, tendency to interrupt
• Vishuddha is also linked to our ability to hear – both physically and intuitively; the connection between our sense of who we are inside and how we represent ourselves out in the world
• Color: Light Sky Blue
• Mantra: My thoughts are positive, and I always express myself truthfully and clearly
• Essential oils: Whisper, Lavender, Oregano, Birch, Basil, Bergamot, Roman Chamomile, Peppermint
• Apply topically to the posterior neck and the base of the occipital ridge

   Third Eye Chakra 

Our ability to focus on and see the big picture.

• Purpose: Intuition, Imagination, Wisdom, Ability to Think & Make Decisions
• Location: Forehead between the eyes
• Signs of Imbalance: Non-sympathetic/Empathetic, Judgemental, Over Intellectualizing, Lacks Intuition, Lacks Common Sense, Forgetful, Sleep/Dream/Nightmare Issues
• Ajna is the center of balanced intuition, psychic power, and the energies of the spirit
• Color: Deep Dark Blue
• Mantra: I forgive the past and learn what was there for me to learn. I seek to understand and to learn from my life experiences
• Essential oils: Frankincense, Clary Sage, Lemongrass, Immortelle, In Tune, PastTense, Cypress, Helichrysum, Marjoram, Patchouli, Rosemary, Sandalwood, Vetiver
• Apply topically to the middle of the forehead and above the eyebrows.

   The Crown Chakra 

Our ability to be fully connected spiritually, deeper understanding of ourselves beyond the physical or material.

• Purpose: Cognition, Connections to Spirituality & Higher Self, Life Purpse
• Location: The very top of the head
• Signs of Imbalance: Unspiritual, Feelings of Unbalanced Spirituality, Excessive Fear of Death, Unclear of Life or Spiritual Purpose, Feeling Alone in the Universe or Posessing a God-Complex, Feeling Unloved by or Angry at our Creator, Dementia, autoimmune disorders, epilepsy, coma, amnesia, migraines, brain tumors, cognitive delusions
• Sahasrara is the center for trust, devotion, inspiration, happiness, and positivity
• Color: Violet
• Mantra: I cherish my spirit. I seek experiences that nourish my spirit. I am at peace
• Essential Oils: Frankincense, Helichrysum, Lemon, Melissa, Roman Chamomile, Rosemary, Sandalwood, Zendocrine
• Apply to the crown of the head.

If you’re interested in buying certified pure therapeutic grade oils at a wholesale discount, follow these step-by-step directions to get started.

Sources: In Love With Oils, Chakras

doTERRA Wholesale Account: Step-By-Step Sign-up

Are you ready to...

• Learn how to use essential oils?
• Provide natural health options for your family?
• Take control of your health naturally?
• Be more self-reliant with your health?
• Soothe your children quickly and effectively?

Getting wholesale prices on therapeutic grade essential oils has never been easier. You can get started quickly & easily online by following the steps below:

Opening a Wholesale Account

1. Click this link to take you to the simple registration page. 
2. Begin by picking your country and language.
3. Once you’ve selected your country, select “Wholesale Prices”
4. Fill out your name, address, billing address, shipping address and remaining contact info.(Don’t’ be alarmed when doTERRA asks you to list your Tax ID number or SSN. This is for tax purposes only. You are opening a Wholesale Account giving you the ability to generate income. If you make over $600/year, you will receive a 1099 form in the mail, as is required by law. I promise you doTERRA will never share this info with anyone!)
5. The “Enroller ID” and “Sponsor ID” boxes should already be filled in for you but if not, enter 854405 in both boxes.
6. Select your time zone and your own virtual office password.
7. Agree to the basic Terms and Conditions and your Virtual Office User Agreement. Click “Continue”.
8. Select your initial order, meaning, your $35 Introductory Packet plus the first products you’d like to choose a la carte by typing in the names of the oils or products. OR – pick an ENROLLMENT KIT and your wholesale fee is waived!

Benefits of Wholesale Account

• 25% discount off of retail prices
• Earn 10%- 30% back on your qualifying orders when you participate in the Loyalty Rewards Program (optional but highly recommended)
• Enrollment fee is only $35 - or FREE if you purchase an enrollment kit.
• Low $25 renewal fee. dōTERRA will send you a free bottle of peppermint upon renewal.
• Special members-only promotions.
• Online account access to manage your orders.
• Products ship directly from dōTERRA.
• Access to an amazing business opportunity (not required but highly recommended).
• Access to private team Facebook pages (This is an amazing resource!)
• Essential Oil Education
• Exclusive Business Training with a Generous Compensation Plan

You can enjoy wholesale membership without any strings attached – No requirements to buy or sell. I like to compare it to a Costco or Sam’s Club membership.

Questions? Shoot me a message using the contact form or leave a comment below. 

Feel Good & Be Well

XO

Ayurveda and Essential Oils

Ayurveda is a natural healing philosophy with roots in Indian culture, based on early literature from the Vedic period. Over the centuries, ayurvedic practitioners have developed medicinal procedures based on this philosophy.

Ayurveda is based on 5 elements including Ether, Earth, Water, Fire, and Air that compose both the human body and the world around us. These elements are grouped together to create three Doshas. Doshas are important because when they are in balance, the body will be healthy. When they are unbalanced, the body will be out of balance and less healthy.

Ayurvedic theory suggests that each human possesses a unique combination of the doshas and that they define the person’s character and attributes. Think of it as the grandfather philosophy of all of the personality type studies in modern times.

The Pitta Dosha is Fire and Water. The Kapha Dosha is Earth and Ether. The Vata Dosha is Ether and Air. A person can be strong in any one dosha but have attributes of all doshas.

Want to discover your prominent dosha? Take this Dosha Quiz by The Chopra Center.

Once you know your dosha, you can begin to help keep yourself in balance through following the aryuvedic principles for proper eating, exercise, meditation, and essential oils.

doTERRA’s certified pure therapeutic grade oils can be used to help balance the Doshas:

Pitta Dosha: Associated with the elements of fire and water, pittas are passionate and intense. They have a joyful disposition but they are subject to anger, jealousy, and short tempers when unbalanced. There is often a need to cool off and clarity the mind.

If you are a Pitta type, you may need calming and cooling oils to keep the fire element balanced. Oils such as Sandalwood, Ylang Ylang, and Lavender would be great for cooling and calming. Oils such as Grapefruit, Sweet Orange, and Lavender would be good for a refreshing massage. doTERRA’s Citrus Bliss Blend and Serenity Blend would be perfect for the Pitta type. As well as Lavender single oil. Find your essential oils here.



Vata Dosha: Associated with the elements of ether and air, vata types are quick thinking, thin, and fast moving. They are active and creative and have a natural ability to communicate. When unbalanced, vatas can have high anxiety and fast moving emotions.

If you are the Vata type, you may need oils that help to ground, balance, and warm your dosha. Oils such as basil, cypress, frankincense, geranium, and rosewood will help the vata stay balanced. doTERRA’s Whisper Blend and Balance Blend as well as Geranium single oil would be a good fit for Vata types. Add these oils to your routine.



Kapha Dosha: Associated with the elements of earth and water, kappa types are patient, forgiving and slow to anger. They are loving and become easily attached. When they are unbalanced, kaphas can become lazy or stubborn as well as greedy.

If you are the Kapha type, you may need oils to help help lift and stimulate. Oils such as rosemary, eucalyptus, marjoram, melissa, lemon, peppermint would help you stay balanced. doTERRA has two great blends for the Kapha type. Elevation Blend to lift you up and Breathe Blend to clear the air passages. Grapefruit single oil would also be an excellent to help with balance. All three of these oils can be found here.



Get wholesale prices on doTERRA essential oils and other natural wellness products including supplements, weight management, and natural beauty products.

Original content found at Essential Yoga Program. 

Everyday Yoga: Setting Your Intention

Sometimes when you practice yoga, you may come to your practice with a personal intention or goal. Many teachers like to offer a theme in their class to inspire an intention -- gratitude, strength, acceptance, etc. Other times, your intention becomes clear after you’ve taken a few breaths.  

If an intention does not come to you right away, ask yourself these questions:

• What brought me to my mat today?
• What would I like to invite into my practice or my life?
• What holds me back or weighs me down in life?

Based on that intention, you may want to come up with a mantra to remind you of this intention. A mantra is a short phrase, similar to an affirmation, that reminds you what to look for and where.

Here are a few sample mantras that you can use during your 5-minute yoga sequences:

• I deserve to live a healthy & happy life
• Out with the heavy & in with the light
• This is moment is just for me
• I am happy, I am well, I am peaceful (credit goes to Bhante Sujatha for this mantra)

If an intention or mantra don't come to you, don't worry. A good intention to fall back on is to remain present in your practice.

Allow yourself time to pause throughout your practice and remind yourself of your intention behind your actions or recite your mantra. Close your class by sealing your intention with your hands together at your heart in Anjali mudra.

How to Deal with an Overly Critical Person

Twas a wise little rabbit that once said, "If you don't have anything nice to say, don't say anything at all."

While that would be a much more pleasant world to live in, it's simply not the case.

Criticism can be a good thing when it's delivered in the right way and with the right context. How can we ever expect to grow if we are not honest with one another? Constructive criticism is delivered in a positive manner by offering valid opinions about the work of others. This kind of criticism encourages others to grow into a better version of themselves. Many of the great people we know in the world became that way because of constructive criticism.

Then there's the other kind of criticism. The kind of criticism that simply points out all of the negative aspects about a person or situation without offering any advice on improvement. While this criticism can be situation-specific, you may find that the people that deliver this criticism quite often do so in all aspects of their lives. An overly critical person is often hostile, withdrawn, and pessimistic.

Overly critical people often need help and guidance, so simply shutting them out wouldn't be the most fair approach. Here's a few ways to deal with an overly critical person.

Art by Matthew Hoffman

Try not to take it personally.
Often times a critical person is pointing out their own flaws or shortcomings, not yours. Avoid identifying yourself with the words of a critic. A person who criticizes will do so anyway, no matter what your actions or intentions may be. Your value does not decrease by someone else's words.

Hear the words, not the delivery.
Criticism is often paired with anger, frustration, and delivered at an increased volume. What is the point that is trying to be conveyed? Can it be addressed in a calm manner? Remember that the person who loses their temper has lost control of the situation. Stay in control, stay calm and try to listen to the words.

Respond with kindness.
How people treat other people is a reflection of how they feel about themselves. An overly critical person is likely battling many insecurities. Don't let them pull you into their storm, pull them into your peace. Change the subject by pointing out strengths rather than magnifying weaknesses.

Just because you listen doesn't mean you have to accept.
Some people just need to be heard. I feel that to be a basic human right. All too often, we listen only to respond and attempt to fix problems when we haven't been recruited to do so. It is not necessary to react to everything you hear. Simply lending an ear can make a big difference.

Avoid the situation.
When all else fails, remove yourself from the negativity. It's hard to live a positive life with a negative mind -- even when it's not your mind that is negative. Unfortunately, you cannot help a person who doesn't want to help themselves.

Finding Peace on the Road: 5 Minute Meditation Free Download

Life can feel stressful sometimes, but only when we allow it. External circumstances will always be out of our control -- rain will never stop cancelling soccer games, your favorite jeans will eventually wear a hole, and many cars on the road will not seem to want to cooperate so that you can get to work on time. Until you find deep, internal peace, life will always seem stressful.

Easier said than done, right? All it takes is a little practice.

This 5 minute meditation is great for sitting in traffic or just when you need a break from work, people, or life in general.

Download "Finding Peace on the Road" 5 Minute Meditation for Free

Our mantra is as follows:

I am peaceful so that I can live in peace with others. 

Enjoy & share with everyone that you think could use this reminder.

PS ~~

Check out an expanded version of this post published on Elephant Journal! 

Slow Down & Simplify: 5 Minute Meditation

Have you ever noticed that in times of anxiety & stress, your breathing tends to be staggered, shallow, and high up in the chest? Pay attention next time you are feeling this way and you'll likely find this to be the case.

The reason we can feel so closed off, overwhelmed, and drained sometimes is that we've stopped the energy from flowing within our bodies.

Anxiety is usually caused by the brain working too hard by cultivating unnecessary thoughts, imaginary paths, worst-case scenario stories and illusions that often tend to consume our energy.

The brain requires more oxygen than any other organ in the body. When the oxygen intake is low, the brain is fed first and the body gets whatever is left... most likely, not enough to be aware of what's happening in the rest of the body.

It's a simple fix, really. Don't let the energy stop flowing. 

Meditation helps to calm the mind & relax the body, bringing you into the present moment -- the only moment where life truly exists.

5 Minute Simple Meditation

Find a comfortable seat that allows the breath to flow freely, a seat that feels balanced and can be easily maintained for a few minutes. If necessary, sit on a blanket or pillow so the knees naturally descend from the hips. Rest your hands on your thighs so that the elbows hang from the shoulders, removing any effort from there.

Allow your eyes to softly close and begin to shift into a state of mindful present awareness. Relax the base of your tongue,  soften the hinge of your jaw, and smooth out your forehead.

Find comfort in knowing that this place right here, right now, is exactly where you need to be. Nothing else matters. Let go of the pressure that attempts to take you away from this moment.

Listen to the sounds around you. Sounds that are far away, sounds that are close.

Now allow those sounds to fall silent and only listen to the sound of your breath. Find a gentle, calming rhythm to relax into.

Notice the thoughts in your mind, the sensations in your body, the rhythm of your breath. Don't try to silence your thoughts, you will find it to be a useless and frustrating task. Just notice them, be aware of them, but remain an observer without attaching any feelings. Start to peel away the layers of problems that cannot be solved at this moment, of thoughts that drain your energy, and things that make you feel anxious. Feel your shoulders and neck become lighter as the weight rolls off your back.

Now bring your awareness to the tip of your nose and feel your breath as it moves in and out of your body. Begin to deepen your inhalation and lengthen your exhalation, drawing out each breath as long as comfortably possible. As you inhale, feel your belly rise and chest expand, and as you exhale, feel the belly softly fall back toward your spine.

Allow any thoughts that come to mind play out like a movie on a screen, not fixating on one image for too long.

Bring your attention back to your body as a whole. Feel the energy pulsating within you, the vibratory quality of aliveness in your body.

Notice the path that energy flows through your body, and begin to notice any areas where the energy may seem blocked, heavy, or simply in need of attention.

Imagine you are able to change the route of your breath to send it to those areas that need your attention. Each inhale draws in fresh energy to cleanse and heal, and each exhale creates a pathway for heavy feelings or dead energy to exit the body.

Breathe here for as long as you feel necessary.

When you are ready, bring your attention back to your body. Take a few breaths to ground yourself and arrive back into your space. Notice the thoughts, feelings, and sensations in your body. Slowly open your eyes and take in the brilliance that is the world around you. Try to maintain this feeling of mindful present awareness for the rest of the day. 

Yoga Helps Me Be a Better Parent (and vice versa)

Balance. It's something every yogi practices in their physical body. That shaky feeling in your tree pose can easily be stabilized with steady breathing and clear focus. Balancing in my yoga practice has usually come fairly easy to me, but my balance has never been tested as much as when my family began to grow.

We had 2 kids less than 2 years apart, and needless to say it was quite an adjustment. As stressful as it was at times, I wouldn't change a thing for the world. Among the many, many things that my son and daughter have taught me about love and life, they've inspired me to strengthen my yoga practice and become a more confident teacher.

Finding my center in crow pose? No problem.
Balancing work, family, home, a relationship with my spouse, meal planning, doctor visits, a social life, diaper changes, laundry... then somehow finding time for myself in there? Alignment cues don't do much for real world problems, but many aspects of yoga have helped me grow into a stronger and more confident parent.

Many yogis may know that the physical practice of asana is just the tip of the iceberg. Here's a few ways that my sweet children have encouraged my yoga, and how my yoga has strengthened my parenting.

You're a Master on Adjustments

During pregnancy your body changes a LOT and you've got to find comfort somehow. I learned a heck of a lot about my body through pregnancy. Like where my sciatic nerve is for example -- yikes. But it forces you to learn your anatomy a little better and in a way that you really retain. I also pay a lot more attention to our childrens' anatomy. When my son woke up with a sore neck, he was delighted to join me for some neck circles and shoulder rolls.

Monkey See Monkey Do

Kids are little sponges, especially in those glorious toddler years. They become tiny little parrots revealing the good and the bad things about what they see in the world around them. No matter what you say to them -- especially when it's what not to do -- they see through that if your actions don't agree with your words. It can be the sweetest and the most terrifying thing all at once. We had to remove some words from our vocabulary shortly after certain words started popping out of our son's mouth. But it can also be a wonderful thing. Take for instance my son, who caringly attempted to comfort his cousin in the midst of a crying fit by showing her how to take deep breaths. My heart was soaring. In short, if you want your kids to be good role models, look into the mirror and see what they see.

The same can be said of students in a yoga practice. Two teachers can teach the exact same class and it will still be different. The teacher who teaches from the heart and from true knowledge will connect with students more, and will empower them with that passion. Be present in every moment and live what you feel in your heart.

Because My Family Counts on Me

It's quite a struggle caring for others when you can't care for yourself. I know that because I've lived it. Being overworked, overtired -- fuses get shorter and tension grows higher. It's not fair to make your loved ones suffer because you can't take care of yourself. Use your energy wisely. Do something that makes you feel alive, like you matter, and like you are special. When I take my kids to the park, I like to practice my handstands against the tall trees because it reminds me that I get to have fun, too. So be responsible and take time for you.

Use Support

My yoga classes usually call for blocks, straps, bolsters, blankets... pretty much anything available. We don't always use them, but as I tell my students I'd rather have them and not need them than vice versa. Sure, you can practice your forward bend without any tools, but wouldn't that block to support your head really make it more enjoyable? And the cushy pad of a blanket under your bum? Then why not make it the most accessible version for you? The same can be said of balancing the needs of your family. Ask your partner to load the dishes, send the kids to Grandpa's house for a sleepover, or just take a break when you feel exhausted. Use all of the support available to you and don't feel guilty about it. Using support does not mean you are lazy, it means you are wise.

It's Still About You

Yoga has become so sacred to me since our family has expanded, because it has become the only time I really have just for me. After you have kids, priorities change a heck of a lot. It's not all about you anymore. But just because it's not all about you doesn't mean your life ceases to exist or your passions fizzle out. I'll admit that after giving birth twice and nursing each for a whole year I felt like I was little more than a vessel or a tool to sustain this life I've created. But after that first year it gets easier. You learn to ask for help when you need it and slowly you get little bits of 'me time' here and there. Yoga makes me feel alive, so that is how I spend 'my time.' Whatever it is, do what makes you feel like you.


Parenting is not an easy job. It's challenging on its own and even more challenging when you have to balance your time & energy between a career and a family. Everybody has bad days, but love always shines through. No matter how much frustration and exhaustion show through, the gleam of unconditional love is always there and nothing can change that.

Energizing Twists & Binds: Yoga Class Plan

Twisting compresses the organs, helping to squeeze out toxins and cleanse the body. When the twist is released, FRESH oxygen-rich blood enters the organs.

The twisting of the spine can help remove blockages in those "sticky" areas, allowing the body to move more freely and enhancing clarity in the mind. When the energy flows more freely throughout the body, we feel lighter and are able to "flow" more effortlessly through life.

Here's a class that I've taught a few times since writing it last month and every time I've gotten rave reviews.

The class was inspired by this quote:

“Do not think of yourself as a small, compressed, suffering thing. Think of yourself as graceful and expanding, no matter how unlikely it may seem at the time.” 

–Light on Life by B.K.S. Iyengar

Think light and feel light in this class. Binds are optional, if the body allows it. Focus on opening up the shoulders  as much as possible before introducing the bind. Each pose is held for 5 breaths unless otherwise noted. Modify as needed as this class is meant for Intermediate Level students. Always listen to and honor your body.

Enjoy!

Intermediate Level Energizing Twists & Binds

• Sukhasana – Meditation & Ujayi breath (3 min)
• Yogi bicycles (2 minutes)
• Knees to chest
• Working twists (10 breaths) (Exhale drop knees to side, inhale back to center)
• Reclining shoulder circles
• Supta badha konasana
• Roll up to stand

--Surya Namaskar A 3X-- 

--Sequence 1--

• Crescent Lunge (3 breaths)
• Cactus arms (2 breaths)
• Lean & fly (2 breaths) (Hinge forward from hips 45 degrees with upper body and reach arms back)
• Twist & fly  (Twisted crescent, reach arms toward sky & ground)

--Surya B 3X--

--Come to Standing and pause to revisit intention--

--Sequence 2--

• Twisted chair fly (5 breaths each side)
• Step wide on mat
• Warrior 2
• Side angle - (Introduce bind, reach supporting arm under thigh and to low back, top arm reaches back to meet)
• Switch sides
• Triangle w/ bind
• Half moon
• Switch sides
• Prasarita Padottanasana w/ divers clasp
~Vinyasa through to Lion's breath in Downward Dog

--Sequence 3--

• Pyramid
• Revolved Triangle - bind
• Revolved Half Moon
• Switch sides

--Surya A--

--Sequence 4--

• Crescent Lunge
• Twist - bind
• Vinyasa
• Warrior 1
• Twisted Warrior
• Childs

--Cool Down--

• Thread the needle (10 breaths ea side)
• Cobra lifts 3X
• Camel 3X
• Simple seated twist
• Seated forward bend (1 minute)
• Janu sirsana side bend
• Badna Konasana
• Inversion (2 min)
• Plow
• Shoulder stand
• Ear to knee
• Fish
• Twists
Savasana -- revisit intention of feeling light, and with each breath release something that makes you feel heavy. Replace it with fresh new energy to fill all of the new spaces you created.

Stay Calm on a Tough Day with Stress Busting Breath

Some days, life is tough from the get-go. Anxiety and stress can build up so much that you're left feeling vacant, empty, and just plain worthless.

Some days the weight of the world is just too heavy.

And when it all builds up, it can feel like life is enjoying watching you struggle, as you feel like you've been handed one shitty hand after another.

It's easy to feel drained, angry, and sad when things don't go smoothly. It's even easier to look for someone or something to blame. Someone I love dearly likes to proclaim, "God is laughing at me!" when he's having a bad day.

The truth that many of us forget is that no one can make you feel any certain way. 

While outside forces may have a great deal on the mood that we outwardly project, every feeling we display is a choice of our own.

The happiest people in the world don't have perfect lives filled with rainbows and butterflies, they've just made the decision to be happy.

The trick is taking control over these feelings and consciously deciding whether or not to let them affect your mood. Sure, someone cut you off in traffic--but how will getting angry and yelling at that person affect the situation? You'll get yourself more worked up, leading to more anger, more anxiety and continue on a downward spiral.

So how do we face stress, anxiety, sadness, and anger head-on with a smile on our faces?

Practice the following breath for 2-5 minutes, or until the stress has subsided. 

Stress Busting Breath

Find a quiet place where you can close your eyes and find silence for a few minutes. Take a seat or lie down. Close your eyes. Place hands on the belly, chest, or relax them at your sides. This breath will be practiced through the nose.

• Inhale deeply into your belly for 4 seconds
• Hold that breath in for 4 seconds
• Exhale completely for 4 seconds

Each time you exhale, think about attaching any heavy or negative feelings to that breath and invite softness to replace those points of tension. As you practice this breath over time, see if you can begin to extend the inhale, adding one second on each few breaths. See if you can gradually work your way up to doubling the duration of your exhale as compared to your inhale. 

When this breath is finished, come back to your normal nasal breath and rest for a few moments before you return back to "the real world." Set an intention that will help you maintain this feeling for the rest of the day, such as I am happy, I am well, I am peaceful (credit to Bhante Sujatha for this mantra) or something of the sort. 

Each time you feel your calm self being compromised, come back to this mantra, and back this breathing exercise if necessary. 

Be calm, be happy, be peaceful. You deserve to enjoy your life and live it in a happy manner, no matter what the circumstances. 

Chair Pose: Utkatasana

Chair Pose: Utkatasana 

 Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.

 Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.

 Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.

 Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides intoTadasana.

Breakdown courtesy of Yoga Journal

Vasisthasana: Side Plank Pose

The key to avoiding wrist pain in this pose is to continue to lengthen through the shoulder line. Falling into the base of the wrist is all too common and makes this pose miserable when it should feel liberating. Imagine your rooted hand is reaching up overhead as you press the ground away from you, continue to broaden the chest and reach through the top fingertips.

Vasisthasana Side Plank Breakdown

 Perform Adho Mukha Svanasana . Shift onto the outside edge of your left foot, and stack your right foot on top of the left. Now swing your right hand onto your right hip, turn your torso to the right as you do, and support the weight of your body on the outer left foot and left hand.

 Make sure that the supporting hand isn't directly below its shoulder; position the hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor. Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor.

 Firm the scapulas and sacrum against the back torso. Strengthen the thighs, and press through the heels toward the floor. Align your entire body into one long diagonal line from the heels to the crown.

 If you'd like you can stretch the top arm toward the ceiling, parallel to the line of the shoulders. Keep the head in a neutral position, or turn it to gaze up at the top hand.

 Stay in this position for 15 to 30 seconds. Come back to Adho Mukha Svanasana, take a few breaths, and repeat to the right side for the same length of time. Then return to Adho Mukha Svanasana for a few more breaths, and finally release into Balasana .

Pose breakdown courtesy of Yoga Journal

Warrior I Pose: Virabhadrasana 1

One of the biggest challenges in this pose is finding the right position for the hips. Ideally, hips will be square to the front of the mat. Most likely though, this will not be the case. Hips will likely be at a slight diagonal away from the front knee. Encourage balance by drawing the back hip forward and hugging the front hip back. 

Warrior I Pose Breakdown

 Stand in Tadasana, With an exhale, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms perpendicular to the floor (and parallel to each other), and reach actively through the little-finger sides of the hands toward the ceiling. Firm your scapulas against your back and draw them down toward the coccyx.

 Turn your left foot in 45 to 60 degrees to the right and your right foot out 90 degrees to the right. Align the right heel with the left heel. Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the head of the left femur back to ground the heel. Lengthen your coccyx toward the floor, and arch your upper torso back slightly.

 With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. More flexible students should align their right thigh parallel to the floor.

 Reach strongly through your arms, lifting the ribcage away from the pelvis. As you ground down through the back foot, feel a lift that runs up the back leg, across the belly and chest, and up into the arms. If possible, bring the palms together. Spread the palms against each other and reach a little higher through the pinky-sides of the hands. Keep your head in a neutral position, gazing forward, or tilt it back and look up at your thumbs.

 Stay for 30 seconds to a minute. To come up, inhale, press the back heel firmly into the floor and reach up through the arms, straightening the right knee. Turn the feet forward and release the arms with an exhalation, or keep them extended upward for more challenge. Take a few breaths, then turn the feet to the left and repeat for the same length. When you're finished return to Tadasana.

Pose breakdown courtesy of Yoga Journal

Lunch Hour Yoga in Arlington Heights

I am so pleased to announce a brand new class to my schedule!

Lunch Break Vinyasa Flow 

Break up the day and get the energy flowing with this thoughtful flow. This hour-long class begins with a high-intensity flow to get the heart pumping and help warm the muscles. From there we'll wind down with deep stretches, getting into the connective tissue to help release tension and improve range of motion.

Classes are held on Tuesdays & Thursdays from 12 to 1 PM at Lionize Training Center in Arlington Heights. Just off of the Dundee exit on 53, Lionize is located at 516 w. Campus Drive Unit B in Arlington Heights, IL. Monthly yoga passes can be purchased, and drop-ins are always welcome. 

Click here to see my yoga teaching schedule.

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?