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!

Everyday Yoga

Since I discovered the healing power of yoga some 10 years ago, I can't imagine a single day of my life without it. We've all seen the hashtag #yogaeverydamnday which has become quite the trend for fancy photos on Instagram. But it's more than that. Everyday yoga is about staying present, maintaining balance throughout the day, and continually riding a wave of calm energy as you pass through life. 

I do practice #yogaeverydamnday because I have to for myself, my family, and for the world around me. I came to a point where no matter how badly I wanted to do yoga, I just couldn’t find the time for it. With two young kids who never seem to want to sleep at the same time, it’s hard enough to find time for a shower let alone time to practice yoga.

I was frustrated. I was sore & stiff. I was even more frustrated because I was sore and stiff.

So I came up with a way to incorporate some highly beneficial yoga poses into everyday life – especially those things that can seem really mundane. These 5-minute yoga exercises are a combination of Hatha movements, Yin yoga holds, and a little Face yoga to keep you looking fresh.

How much time do you have?

Sometimes it really is only five minutes. As Buddha says, “meditate for 20 minutes every day. If you don’t have 20 minutes, then meditate for one hour.” I highly doubt that Buddha had to chase two toddlers around.

We live in a time-crunched society that glorifies being “busy” at all times. As much as we collectively need to slow down, all too often it just isn’t an option. We have families to care for, demanding jobs to keep up with, places to be, people to see...

Instead of making up for a stressful week with an hour-long class that finally fits in your schedule once a week, practice 5-minutes at a time every single day and watch as the transformation unfolds. You will find yourself more relaxed, more alert & present.

What is Yoga?

Literally translated, the word yoga means “union.” The exercises done in yoga paired with rhythmic & conscious breathing help to bridge the gap between the mind & the body. Yoga means something different to everyone. Sometimes I begin my classes by asking students if they could put into one word what they want out of their yoga and share it with the class. You might be surprised at the varying answers. Some want to relax, others want to gain strength, many are looking to find relief from pain. The one thing every one answer has in common is that underneath it all, it’s about feeling better.

The good thing about yoga is that it really is for everyone. You cannot be too old or too young, too big or too small for yoga. Yoga is inclusive to all beings.

Yoga is becoming more accessible by the day. If your town doesn’t have a yoga studio, you can take classes online 24 hours a day. There’s hot yoga, snowga (yes, yoga in the snow), paddleboard yoga, aerial yoga, kids yoga, yoga for seniors, Star Wars yoga… when I say there’s a yoga for everyone I mean everyone.

Quality over Quantity

Just because you don’t have a full hour to dedicate to a yoga class doesn’t mean that you can’t benefit from yoga. Five minutes of deep stretches or rhythmic movements paired with energizing or relaxed breathing can sometimes be more beneficial than a crowded room full of sweaty bodies. 

Follow me this week as I take you through some Everyday Yoga exercises accessible to ALL PEOPLE. 

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.

Face Yoga for Jaw Tension

Did you know that your jaw muscles are the strongest in your body for their size? These small but mighty muscles have the ability to chomp a human finger clean off.

The jaw muscles are comprised of four major muscles: the masseter, the temporalis, and the lateral & medial pterygoid.

A recent Chicago Dental Society survey reported that 1 out of every 4 Americans tense their jaw muscles excessively. This number was an all-time high and believed to be the result of increased stress in our daily lives.

If you're like 25% of the population, including me, you might find yourself tightening your jaw muscles without even noticing. Often when we are faced with a difficult task we tense -- whether it occurs at home or in the office, or even in our yoga practice during a particularly long hold or challenging pose. Excessive jaw clenching and tooth grinding can also cause headaches and tension in other areas of the body.

So let's put a stop to this, shall we?

It begins now, with our own awareness. It continues the rest of the day, and tomorrow, and the day after that. It is a constant reminder to care for yourself and remain aware of what's happening inside of your body.

5 Minute Face Yoga for Jaw Tension 

• Begin with 5 round of Lion's Breath (Inhale through the nose; Open the mouth & eyes wide as you stick your tongue out as far as it goes and exhale out the mouth, somewhat resembling the roar of a lion)
• Remove the tongue from the roof of the mouth
• Relax the very base of the tongue
• Keep the lips together, but slowly begin to separate the teeth
• Imagining that the chin has a pencil tip in the center, begin to draw figure-8's with your lower jaw. Do this for about a minute, reversing directions halfway through
• Keep the teeth separated, now curl the lips over the teeth and open the mouth as wide as possible, extending outward into the cheeks. Try not to let any other facial muscles tense. Hold for 5 breaths, then release
• From a tall supported spine, begin to circle your head clockwise with a loose neck 5 times, then 5 times in the opposite direction
• Come to stillness with a tall spine through the crown of the head
• Silently (or loudly) mouth your vowels (AEIOU) ten times
• Take 5 more rounds of Lion's Breath and relax the face

Repeat this sequence as many times as necessary to feel relief.

Another effective stretch is allowing the head to fall backward and the mouth to open as wide as possible. I like to use Supported Fish Pose for this stretch. Be careful not to place any discomfort on the neck or crunch the cervical spine with this one.

Tension is who think you should be. Relaxation is who you are. (Chinese proverb)

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. 

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. 

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

Yoga for Runners - Yin Yoga for Shin Splints

Let's start out with a little bit of brutal honesty here: I am not, nor do I claim to be a runner of any sort. I've got a tough enough time with a steady jog - more of a hop, really - to ever consider actual RUNNING to be a pleasurable activity. Bless those of you that find a joyful release and peace while running because that will never be me. I wish I could love running, I really do, but I just really don't... like, at all.

Post-Color Run 5K Fun

I've had flat feet for as long as I can remember which has caused me to have chronic foot, knee, and low back pain. I wear orthotics in my awesome pair of Asics running shoes, but no matter what my body just does not like the feeling of running. My asthma likes to kick in when I start noticing the soreness in my lower body. All around, just not my recipe for fun.

While enthusiasts might enjoy that runner's high, if I had to think of one feeling to attach to my running career it would be this:

SHIN. SPLINTS. 

Goodness gracious. Every. Single. Time. And it really sucks.

So why on Earth would I even consider running, then? Well, for one I really should try to run, I mean it is good for you. My lungs and heart could use some toning. But honestly, the only reason I'm writing this is because my girlfriends put together a team for the Color Run and it just so happens that "Run a 5K" is on my bucket list. Not sure why, but it's written in ink so it stands.

So I ran that 5K.

Was it fun? Hell yes.
Did we finish? Of course!
Would I do it again? Nehhhhhh....

I have not run that much since high school, I can guarantee that. Hips, hammies, and OOHHHH WEEE those shin splints. It's 2 days later and I'm still sore.

So here's a sequence I've been practicing at home to help ease the pain of shin splints, tight hamstrings and hips that I hope you can enjoy with me!

I like to think of this as a "Yinyasa" flow; meaning that there's a small bit of vinyasa-style flow before slowing it down to take it deep. The muscles have a chance to get warmed up and I find that it just feels better. I know many of you high-energy runners out there might crave a hot sweaty flow to make things feel better, but it just won't. Here's the thing -- whether or not running is your thing, you need to slow it down to get relief.

Enjoy.

Yoga for Runners (1 Hour Yoga Sequence)

1. Begin standing with 10 rounds of Breath of Joy
2. Surya Namaskar A 2X
3. Hang dog to Warrior 1 3X each side (5 breaths)
4. Vinyasa through
5. Bound angle with zipper toes
6. Down Dog, raise R leg
7. Low Lunge hands to thigh - lengthen upper body (3 min)
8. Stay in Low Lunge, bring L hand to knee/inner thigh and pivot upper body toward inside of leg to twist (2 min)
9. Runners Lunge, toes tucked (2 min)
10. Lizard (3 min)
11. Ardha Hanumanasana w/ blocks (3 min)
12. Pigeon (5 min) *If mermaid/king pigeon is in your practice, enter this first for a juicy quad stretch*
13. Childs (2 min) 
14. Repeat steps 6-13 on L side
15. From a kneeling position, tuck your toes underneath you and spread them as widely as comfortably possible. Sit your hips onto your heels, applying as much pressure as comfortably possible. This is an intense stretch, but it gets the job done. This stretch is so intense for me that I have to close my eyes and do nothing but breathe. If I stick with it long enough, I'll start to see colors on the insides of my eyelids. So don't hate me for this stretch, you may release a lot of stuff. It's good though. (2-5 min, depending on how long you can take it)
16. Reclined fish on bolster, legs straight or in bound angle (5 min) 
17. Legs up the wall

If this sequence still leaves you needing more relief, try my favorite natural cure: Deep Blue Rub. You can find it here on My doTerra Shop.

Yoga 101: The Breath of Joy

Let's get back to the basics. No matter how many breathing cues I give, I can never give enough. Isn't it funny that we have so many things on our minds that we need someone to remind us to breathe? 

Life is busy. Just because you don’t have a full hour to dedicate to a yoga class doesn’t mean that you can’t benefit from yoga. Five minutes of deep stretches or rhythmic movements paired with energizing or relaxed breathing can sometimes be more beneficial than a crowded room full of sweaty bodies. 

I've decided to break down some of my favorite breathing exercises on a weekly basis in hopes that we can all benefit from them as much as possible. 

Enjoy.

Breath of Joy (Energizing)

• From standing, extend your arms out to the sides of the body like one straight line out the shoulders. Turn your palms up and relax your shoulders. Try to make yourself longer laterally starting from the middle of the chest
• Keeping this same open and lifted feeling in the chest, inhale and reach your arms up toward the sky. You may feel like you look like the letter Y.
• Begin to exhale as you bend your knees and fold forward from the waist. Swing your arms down toward the ground and allow them to stretch down & back behind you. I like to think of this like diving into a pool. You can let your torso fall onto your thighs to allow that exhale to reach a little deeper.
• Inhale and swing the arms out the side then up overhead as you rise back up to stand. 
• Repeat 10 times. 

Spotlight Pose: Mermaid + Yoga Class Sequence

As you may have read in a previous posting, I am in love with Mermaid pose. From the first time I saw it, I knew I had to find my way into it. It took some time, but once I figured out which parts of the body needed more work to get there, it became a bit more simple.

I came up with a sequence that will help warm up the areas of the body that need to be open to get into this lovely pose.

Enjoy & let me know what you think!

• Centering: Begin in supported fish (5 minutes)
• Roll onto side, remove block and roll onto your back. Feet planted on the mat, knees bent and slip block between knees. Squeeze block, press lower back down onto mat and hold for 8 breaths.
• Bring strap under right foot, then straighten leg and flex foot, like you're standing on the ceiling. Hold for 5 breaths then switch.
• Come to seat, extend right leg, bend left knee and grab the back of the knee. Begin to make big counterclockwise circles with the lower portion of the leg, loosening & strengthening the knee joint.
• Seated hip cradle
• Grab bottom of foot in center to release
• Half saddle -> Heron -> Twist
• Deer
• Bound angle
• Cat/Cow -> Puppy
• Surya Namaskar A (3 rounds)
• Surya Namaskar B (2 rounds)
• Sphinx -> Half frog (8 breaths, then switch sides)
• Child's Pose
• Wide Forward Fold, bend into one knee then the other, freeing trapped energy
• Dancer
• Low Lunge -- bend back knee and grab a hold of the ankle (if you're here, you're not far from Mermaid!)
• Pigeon
• Mermaid! Make a loop with your strap first and slip it around your ankle, then from Pigeon, bend the back knee and pulley the foot up. If you don't need the strap, skip it, and see if you can bring that foot to the crook of the elbow. Continue the next 3 steps before you move to the other side.
• Crocodile
• Roll onto side
• Couch press bottom hip down and side of foot for balance -> Quad stretch
• Bridge w/ divers clasp

• Twists

• Peace & Silence

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.

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!?

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

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

Bridge the Gap & Keep the Chi Flowing

Saying that Breath & Yoga are like Peanut Butter & Jelly wouldn't even do the pair justice... it's more like Peanut Butter and Peanuts -- as in, without Breath, Yoga would not exist.

As simple as it seems, breathing correctly can be the most difficult part of our practice... the same can be said of life as well. Shallow breaths and poor posture add unnecessary stress to the body and mind.

This is why yoga teachers place such a HUGE emphasis on breathing -- inhale to plank, exhale chaturanga, inhale up dog... that being said, even when the breathing cues are right on point, it doesn't mean that we are breathing correctly. Just when you think it couldn't get any more confusing, right? It's not as difficult as it seems!

One of the biggest takeaways from Yoga is bridging the gap between the body & the mind. And how do we attain this? Why, through breath of course!

When we think about how we breathe, the most direct channel between the body & mind is the neck. If the neck is constantly out of alignment, this channel is interrupted (think waterfall static on an old antenna TV). When our shoulders are rounded forward, neck arched and strained, our breath has to work a lot harder to make it from our lungs to our brain.

Don't believe me? Drop your chin down to your chest and try to breathe. Then tilt your head back and try to breathe. Now bring your head right atop your shoulders, bring your fingertips to the back of your neck and feel for softness in your neck muscles (if they're hard keep sending the head back and gently tucking the chin until they become soft). Now try to breathe. Can you feel that direct channel in action? Much easier, right?

This is what carries our chi or life force through our body. Once we lose that pathway, it's no longer yoga -- it's more like torture. Twisting, turning and stretching the body without proper fuel (breath) is like attempting to run a marathon while dehydrated.

Do you ever get that stiff feeling after looking at the phone or computer too long? How about that scrunchy crunchy feeling in a pose like Utkatasana (chair) or Navasana (boat), like you're so crunched that all you can think of is your closest escape route? How long is she going to keep us here? My legs/abs can't handle this! 

When we get stuck in our heads, we lose our yoga. If we're not breathing correctly, we lose the benefit of the pose.

Simple fix: Keep that channel open.

No matter where you are -- in yoga class, at your desk, computer, on the train or driving in the car -- make that conscious effort to keep that pathway clear of obstructions. Don't get caught in your head. Allow your heart to communicate effectively with your mind, and feel the simple difference.

Here's a few basic adjustments to keep your chi flowing:

• Bring your fingertips behind your neck, bring your ears in line with your shoulders and feel for softness on the back of your neck
• Rest the base of your wrist on your sternum and bring your index finger to touch your lip & chin. This should be roughly the right alignment for your chin
• Send the shoulders up toward your ears, then straight back and let your shoulder blades slide down your back
• Lift your chest from the back of your heart (think inbetween your shoulder blades). This is where we retreat to when we feel threatened

Turning Inside: When Yoga isn't Asana

My favorite part of every day is when I get an hour of silence as the kids nap and I am able to practice my yoga asana (physical pratice). Don't get me wrong, I love my babies to death and feel like the luckiest mom in the world to have them in my life--but with 2 toddlers, Mom sure loves a break.

I've carried the tension of flat feet and scoliosis for my entire life, so once I discovered the relief that the physical aspect of yoga brought me, I mentally wrote myself a prescription to practice every single day.

Nap time could not have come sooner yesterday. I had been collecting thoughts all morning about what I'd bring to my mat today--things to introduce to my students and things to explore on my own.

12:30 finally came and I laid out my mat. And that was it. I kept looking at my mat, trying to find a place to begin, and it just wasn't happening.

So there I sat, staring at my mat, wanting so badly to practice--wanting to want to practice--but I simply couldn't bring myself to it. I sat there for about 10 minutes until I finally grunted and left the room.

I sank my seat right in the middle of my comfy bed and wrapped myself in blankets. I couldn't help but feel discouraged and a bit angry with myself. Why couldn't I bring myself to practice my asana today?

I decided to sit there in silence, shut my eyes to the world, and review all of the feelings that surged through my body (there just happened to be a lot that particular day).

Breathing deeply, I began asking myself What's wrong? What hurts? What do you need? 

I felt an unusual amount of tension in my shoulders, lower back, feet, and forehead. So I just kept breathing, attempting to send some softness to those areas, but all I kept feeling was pain.

Suddenly, I felt a wave of sadness wash over me and decided to ride the wave instead of fight it... and then I cried. A lot... and then it finally came to me--the clarity I was looking for. Riding this wave of intense feelings instead of sulking my way through the day was exactly what I needed. I came to the realization that I needed and made peace with my sadness.

I felt far from happy afterwards, but those feelings of anger & frustration were gone. The truth that I desperately was searching for was revealed, and instead of displacing those feelings of discouragement and hopelessness, I found peace in my sadness.

Even though we tend to place such a huge emphasis on the physical aspect of yoga (because it just feels good), it is just the tip of the iceberg. Yoga is about turning inwards to find out what is really ailing us. My lower back hurts, and it sure could use a nice supported bridge right now, but why? Maybe we won't always find the answers we're looking for, but finding acceptance with ourselves--body and mind--is the biggest takeaway of my yoga practice today.

Spotlight Pose: Supported Partridge

This endless Chicago winter has left my midsection feeling pretty crunched, scrunched, stiff and just sad. When fresh air is not an option, we often end up in squishy furniture, cramped in a stiff car seat, or hunched over a screen to occupy our time.

So it only makes sense that we've been working on side bends a lot during our vinyasa classes, and partridge has got to be one of my favorite side stretches -- not to mention the sheer beauty of the pose itself. Side bends help to free the stiffness in the midsection and create more room to breathe. Partridge can be sort of intimidating, but can also be taught to beginners in a very simple way.

Here's one of my favorite ways to introduce beginners to this relieving bird pose:

Come onto the knees, hips stacked just above and tailbone pointing downward. Take the right leg straight out to the side and plant the foot. 

Come into Gate pose by sliding the right hand down the leg and opening up the left side of the body. Left arm can reach overhead unless it causes the front ribs to jut out, in that case bring the forearm to the lower back. Concentrate on creating space between the left hip bone and the lower ribs. 

Come back to center and look down to your left. Bring your left hand down to plant underneath your shoulder while keeping the lower body in the same position. 

In your Supported Side Plank, elongate the right side of the body by reaching the right arm overhead and turning the palm to face down. 

Bring the right hand to the hip and lift the right foot off the mat, heel extending straight out from the hip. 

Now, bend your right knee and bring the heel as close to the booty as possible.

Grab a hold of the foot and begin to lengthen the foot away from the booty. Use the backward pressure to open the right shoulder and chest. 

If Supported Partridge or any of these kneeling poses are tough on your knees, bring a blanket underneath you or try doubling up your mat for extra padding.

Beat the "Tech Neck" Epidemic with Yoga

Let's face it, our modern day society just does not support correct posture.

We're slumped over, hunched over, scrunched up over screens and monitors on a daily basis.

The effects of this posture have reared their ugly heads in the forms of stiff neck, tight shoulders, sore back--in short, a new epidemic called "tech neck."

Not only do we feel the effects of our poor form, we're starting to see it as well. Plastic surgeons have reported an alarming raise in neck-lifts.

How about a much more affordable option to keeping the neck, shoulders, and back looking and feeling healthy? Try these yoga moves:

Face Yoga: The Giraffe

In a comfortable seated position, bring your fingertips to your collarbone or the base of your neck and gently stroke downwards--don't pull, just get some traction. Tilt your head back, then pout your lower lip out like a really sad baby. Be sure not to jut the jaw forward, just the lip lip. This stretch firms the neckline and jaw area to prevent sagging. Take 3 deep breaths here, then release. 

Chest Opener with Strap

Grab a strap and find a comfortable seat or standing position. Hold strap in front of you with straight arms with palms placed downward and just a bit wider than shoulder width apart. Inhale bring the strap overhead and, keeping arms straight, exhale bring strap all the way behind you. Inhale back up and exhale down in front of you. If that was too easy, shorten distance between hands, if it was too hard, make the distance wider. Repeat for 10 breaths.

Childs Pose with Anjali Mudra Behind Neck

Come to a child's pose and reach arms out in front of you, then join your palms. Bend at the elbows and try to bring the base of the wrists to the back of the neck. This can also be done in a standing position. Hold for 10 breaths.

Wide-Legged Forward Fold with Divers Stretch

Talk about a recharge--this is the go-to pose for any amount of stagnancy or lethargy throughout the day. The forward bend brings fresh, oxygen-rich blood to the head. 

With feet wider than hip-width distance and toes pointed forward, join your palms behind you and interlace your fingers to make a fist. Squeeze the arms toward straight and inhale to lift the chest. On the exhale, hinge forward from the hips and fold forward to drop the head. Try to let gravity take the fist away from the body, and keep squeezing those palms together. Hold for 5 breaths, then slightly bend at knees and come up slowly, shaking out the arms and wrists upon standing.

Neck Circles

In a comfortable seated or standing position, relax the jaw and bring the ears in line with the shoulders. Inhale, then exhale and drop the chin down to the chest. Avoid crunching the neck, and keep length in the belly to get the stretch all the way down the spine. Inhale and roll the right ear over the right shoulder then let the head fall back. Exhale and roll over to the left then back to the chest. Allow the length of your breath to determine the length of your movement. If you come across any tight spots, pause, breathe there, then continue on. Make 5 big circles in this direction, then reverse directions and even it out.