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.

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.

Releasing Anger Toward Yourself

I had just wrapped up a week of classes exploring the 8 limbs of yoga. We focused on ahimsa, or non-harming, then moved onto santosha (contentment). I spent extra time planning classes that week. My regular students are so kind and so thirsty for knowledge that I felt like I had to come prepared with fresh fun ideas. To be honest, I was diving into material I hadn't studied in 4 years. Here I was reading these words that I'd studied, teaching a class that had been recycled a few times, without really being able to connect to the words that came out of my mouth. I was angry with myself for not having enough time to pour my heart into what I do. When I got home from work, I was angry at myself for not spending enough time with my kids. 

Even though I love my job and it brings me so much joy, I'd been working too much. I was losing steam and I knew it. This is what helped fuel the anger. My boyfriend lost his job and we'd finally started the serious discussion about getting married. The only thing that held us back? Money. It's amazing how clever the universe can be.

The pressure kept building and the need to be successful was growing. One day after yet another discussion about marriage, a person I care about a lot was put in a compromising position because of me. Sane Sarah says be calm, breathe, and stay in control -- practice what you preach, right? If only... I blew up and dug myself a hole which will take a while to repair. Once the ground is broken, it can never truly be mended. 

I was really angry with myself. Once again I'd let my anger get the best of me. I was ashamed, embarrassed, and worst of all is that I was mean. Really mean to a person that I love so dearly. I felt a heaviness against my chest like I couldn't breathe. Who was this person? What was this anger inside of me?

Change the Internal Dialogue

I was filling this void in my life with unhealthy habits -- junk food, mindless television, alcohol. Basically, I was filling this toxic environment with even more crap to stew on.

I had been holding onto this feeling of inadequacy because I wasn't married. We tend to get fooled into this thinking that everything will be better once we make more money/get a better job/finally share the same last name as your children and the man you love. But it's not like that. It never will be. 

I failed to see what was already in front of me. I was searching for this validation through working too hard and exhausting myself, as if trying to prove something to the world -- or maybe just to myself.

The real truth is that the only way to release anger is with love. 

If you want to create a loving relationship with the world, you have to love yourself first. Take care of yourself. Don't be so hard on yourself. It won't happen overnight and it is not easy, but it is worth it. Of all the people in the universe, you are most deserving of your own love. 

Be an observer of your thoughts & feelings.

You are not ruled by your emotions. You can sit there and beat yourself up over mistakes & stew on your anger, or you can acknowledge these thoughts and feelings, allow them to unfold while remaining in your present state of mind. Your emotions should not feel like bondage being put upon you -- the bondage is all in your making.

Make time for peace & quiet.

Be alone with your thoughts often. Address the struggles in your life and really take the time to see how you feel -- mentally and physically. Take time to connect with your breath and clear your mind. Slow everything down. 

Let it go.

All the anger, sadness, anxiety, heaviness. It drains your energy. Forgive others, forgive yourself. 

Love.

In Light of the World's Loss: Robin Williams

I have been trying to convert my feelings into words over the loss of Robin Williams over the past day, but continue to be at a loss. Tonight after the kids had fallen asleep, My partner Joe mentioned to me that he saw an outcry of ISIS members on Twitter mourning over the death of Mr. Robin Williams. (this man knows everything that happens on the internet, please do not confuse with a terrorist :-) ) Literal terrorists expressing mourn over any living soul... what?

I had a student write to me tonight expressing gratitude for the help and love I'd provided on their journey after reading of Robin's passing. Life becomes so precious once we realize how delicate and REAL it is.



So, here we go. In my personal life, I have never experienced severe depression. I've been sad, yes, and even classified myself as depressed, but never could I place myself on the level of clinical depression that I have witnessed firsthand. Depression runs in my family, very closely, as well as mental illness and suicidal tendencies. I have felt the pain of this from a distance, and empathised for quite some time. All I can feel right now is sadness for how alone he must have felt.

Depression is real. It can get easier with help. 

Depression makes you not want to get out of bed. Ironically, it doesn't want to you sleep, either.

Depression leaves you drained, with no energy for anything. When you want to rest, depression keeps your mind rolling.

Facing depression is no easy task, and quite often requires more strength than a body builder to ensure those in your life that you're just fine... which is a lie. But their disappointment would only add more pressure.

As a public figure and a father, I cannot imagine the pressure that Robin felt.

I cannot fathom the amount of strength it took to get out of bed sometimes. To face the world not only with a smile, but with the desire to spread the light of laughter and happiness across the world.

I have felt the overpowering strength it takes to fight tears in front of your child, to protect their spirit and to shield them from the hurt, even just for another day.

I pray that Robin's spirit finds the comfort and safety that it so desired here on Earth.

If you are feeling depression, please seek the help of a trusted friend or medical professional. 

Let's all take some time to meditate on this tonight:

I am not alone. I am surrounded by love. My journey will continue. 

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. 

Wisdom Wednesday #2

Love Affair with Aesthetically Pleasing Asanas

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

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

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

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

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

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

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

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

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

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

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

Stop Letting Doubt Hold You Back

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

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

Then the silence finally broke right beneath me.

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

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

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

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

Sound familiar?

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

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

So the lesson here is this: STOP DOUBTING YOURSELF.

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

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

Yoga for the Blood Moon

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

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

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

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

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

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

Acceptance

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

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

And honestly, sometimes it hurts.

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

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

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

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

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

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

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

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

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

Do not be discouraged. 

Do not change yourself. 

Do not let it slow you down.

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

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

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

Today's Mantra: This is JUST for Me

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

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

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

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

THIS IS JUST FOR ME. 

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

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

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

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.

How to Start Fresh when Practice Gets Stale

Ever feel like life is on auto-pilot? Just going through the motions, simply existing instead of living in every moment?

Ever feel like that same routine feeling shows up in your yoga practice? Starting to feel forced or repetitive? Don't worry, you're not alone. It happens to many experienced yogis; we feel as though we've come to a place in our practice where we are simply going through the motions to give our bodies what they need.

This is when it's time to shift your perspective. Maybe your Surya Namaskara has gotten stale, but in your next practice, try your hardest to bring something new to your practice. Bring yourself back to that beginner mindset.

In yoga, beginner is a great place to be because everything is new. You have yet to develop any naughty habits and every movement is a new exploration into your body.

Next time you practice, arrive on your mat and set aside any expectations you may have set for yourself. Shift your mindset to a place where you're ready to learn something new. Even if you are a well-practiced yogi, explore every pose as if was your first time. Find something in this pose that you may not have before.

If a simple shift of perspective doesn't work, here's a few tips to add some excitement to your practice:

• Practice with your eyes closed -- heighten the sensations in your body
• Explore different surfaces to practice on -- outside on the grass or in the sand
• Incorporate props into poses that feel stagnant -- practice a standing balance on a block 

How do you bring a sense of freshness into your practice and feel every pose become alive once again?

Nothing is Forever

Some things in life can feel like they last forever. Mondays for example, or other work related projects, challenges that we dread, maybe that certain pose in your yoga practice that you cringe at the name, and every breath feels like an eternity. Things always tend to become even worse once the mind gets a hold of them.

Coming into your practice, keep this in mind: nothing is forever. Your Monday will come to an end. We will not be holding chair pose for the entire class. So instead of looking at holding challenging poses for what seems like an eternity as an internal countdown of the closest escape route, look at them as a place to become more alive. A place to learn something new about yourself, a place of growth. When your mind wants to come to this place, actively bring yourself back to your breath, onto your mat, and inside your body.

Slow Down to Find Balance

Sometimes we get so out of balance that we stop trying to regain it; because sometimes it's just easier to ride the wave than to try and fight it.

Things start to feel out of control, lost, even heavy; and you may literally feel like the weight of the world is on your shoulders. It's easy to get overwhelmed and exhausted when you're already feeling down.

Close your eyes. Take a few deep breaths into your belly. Just take a moment to distance yourself from what can feel like a movie screen replaying scenes from the past or worries of the future.

Don't try to stop your thoughts, just notice each one arise and set it aside for now. Keep breathing. Use your breath to begin to detach yourself from regrets of the past and worries of the future.

Wherever you are, allow yourself to arrive there.

Allow your mind to arrive in a place of clarity and of consciousness, and allow your body to arrive in a state of strength but also calmness.

Open your eyes and find something that makes you smile. Notice how this genuine smile makes you feel.

Keep this feeling close to your heart and right in the front of your mind throughout the remainder of the day.

Allow yourself time to pause frequently and remember this feeling, and make sure to smile as often as possible.