Self Care Sunday

If you have been practicing yoga for a while, there is a good chance you have heard the yoga cue to “breathe into your heart.” The verbal assist is meant to energize the inner body of the chest, as well as open the physiological body by making more space in the sternum, widening the collar bones, creating a sense of lightness, promoting good posture, and a developing a feeling of freedom in the upper body. 

While this verbal cue might sound abstract, it is actually an anatomically sound instruction. When we breathe in, the diaphragm (the dome-shaped muscle primarily responsible for the act of respiration) contracts downward, creating more space for air entering the body. When we exhale, the diaphragm relaxes upwards, assisting our bodies in the release of air. This not only allows for our full, deep yoga breathing, but the pumping action of the diaphragm also massages the heart. Therefore, we can literally breathe into our hearts!

We could all use some self-care techniques in our back pocket. Practice this exercise anytime you need to connect with your breath and de-stress.

This pranayama can be practiced in any pose with a long spine and a free abdomen, such as an upright seated position, savasana, or supta baddha konasana. 

3-part breath (dirga swasam pranayama), The Step by Step:

Find your seated or supine pose and bring your attention to your breath. Allow the breath to be continuous as you initiate your inhale from the low belly, lift the breath into the rib cage/diaphragm, and then the chest. Once you reach the top of your inhale and your chest, take a long, continuous exhale, following the same path in reverse. If helpful, you can use your hands to guide your breath as you move up and down the torso, as shown in this video.

Inhale: one long breath into the low belly, rib cage, chest
Exhale: one long breath out through the chest, rib cage, low belly
Repeat 5-10 rounds. you may slowly start to lengthen the breath as you feel ready.

Benefits:

    •    teaches one to breath fully and deeply
    •    can calm and ground the mind
    •    can help to decrease stress and anxiety
    •    can help one to focus on the present moment

*Proceed with caution with this and all breathing exercises, especially if you have a respiratory condition. as with all pranayama, stop if you feel light headed.

Rest & Restore with Legs-up-the-Wall

Only have 5 minutes to squeeze in a yoga practice? No problem! Let me introduce you to one of my all time favorite yoga poses, Legs-up-the-Wall (Viparita Karani). This restorative gem can help restore energy, boost circulation, reduce stress as well as help with jet lag and insomnia. This pose is a restorative inversion, making it the perfect pose for tired, swollen legs and feet, at the end of a long day. All you need is a spare wall and a few minutes to transform your day.

The step by step:

Sit beside a wall, with your hip touching the wall and your knees bent up towards the ceiling. Gently lie down on your back and slowly swing your legs up the wall. 

A couple of sweet additions to this pose include a low folded blanket under your head, a blanket under your hips and/or an eye pillow over the eyes. Feel free to add one or more of these calming options to your practice.

Stay for 5-10 minutes. If your legs fall asleep, bend your knees in and then re-stretch them as you are ready. 

To exit the pose, roll to one side, pause here for a few breaths and then make your way up to sit.

Enjoy the rest of your day or evening, feeling rested and restored.  

*Consult your doctor before trying this pose if you have any concerns about practicing inverted poses

Golden Milk Latte Bliss

Looking for a new addition to your nightly chill-out routine? Winding down with a golden milk latte at the end of the day is a great way to de-stress and promote a good night's sleep. 

Golden milk, made with the magical herb, turmeric is quickly becoming popular for its ani-inflammatory, anti-viral and antioxidant properties. The secret behind turmeric's superpowers is the compound, curcumin. Among its many claims to fame, curcumin is said to alleviate joint and muscle pain, boost the immune system, aid digestion and promote glowing, healthy skin. If you are spring cleaning your diet, this healthy treat is a great alternative to alcohol, should you be looking for ways to cut down on your vino intake.

See below for the recipe for this healthy concoction. Black pepper and the fat in coconut oil enable the body to absorb all of these magical benefits so make sure not to skimp out on these 2 important ingredients. Cheers!

Golden Milk Latte

1 Cup unsweetened almond milk
1/2 tsp. Ground turmeric
1/4 tsp ground ginger
1 tsp honey
Dash cinnamon
Dash black pepper
1 tsp coconut oil

Combine all ingredients in a small pot and bring to a simmer, whisking occasionally for 3-5 minutes.

Pour into your favorite mug and enjoy!

Can't sleep? Sore muscles? Battling a cold? Golden Milk Latte is here to the rescue!

You can do everything you want to do... just not all at the same time

A few years ago, at a time when I felt overwhelmed with the task of finding balance between my workload and all that I wanted to accomplish and experience, a friend offered me some poignant advice. She said, "You can do everything you want to do, just not all at the same time." Especially because I live in a city that never sleeps, where everyone seems to be working both constantly as well as on multiple projects or jobs at one time, this came as very welcomed and comforting advice that I have returned to again and again. 

It is all too easy to feel scattered and begin one project only to desert it when remembering another. This might be a big culprit for why many of us don't get to all the the things on our list. If we focus our efforts on one subject at a time, we have much more of a chance to complete not just the one goal but all of our goals rather than if we scatter our efforts among multiple jobs, only to complete them half way. 

There is the ancient wisdom, "When you are walking, walk. When you are sitting, sit". Perhaps this same wisdom can encourage us to truly commit to what we have decided to do. Doubt can be such a distraction as can the feeling of needing to be one hundred places at the same time. True focus has the ability to cut through doubt and distraction in a way that enables us to efficiently tackle our to do list and goals.

Yoga practice teaches us to gather our attention. We learn to strengthen our ability to focus by drawing the mind to the breath and the body. Once we tether the mind to the breath, distractions have less of an ability to take hold of us. The chatter in the mind begins to dissipate and we are able to concentrate.

So, if you start to feel overwhelmed about how to complete multiple tasks or which project to focus on and when, here are a few things that can help : 

1. Practice yoga and/or meditation- even a few minutes per day can make a big difference in strengthening your ability to focus.

2. Focus on one task at a time. Pick one project or task and complete it before moving onto the next. If it's helpful, break down each task into bite size, manageable pieces and take it piece by piece.

3. Set a time limit for each task. Designating 15 minutes to purely focus on one goal can yield more productivity than you might think, and over time it is an effective way to chip away at your bigger goals, especially those tasks that seem daunting or out of reach. Set a timer on your phone to keep you honest and so you don't need to keep checking the clock.

4. Know that you can do everything you want to do.. just not all at the same time. 

A Meditation for When You Feel like You are Going to Lose it!!

It would be lovely if your yoga and meditation practice spared you from that moment that occurs every now and then, when you absolutely feel like you are just going to lose it.

Yoga allows us to process stress in a healthier way but it does not negate the actual feelings that arise both in every day life and on the mat. The practice does, however, give us some tools to better cope with some of the stronger reactions we might have.

Whatever your triggers might be for said potential freak out, we could all use a rescue plan for when we feel like we are at our wit's end and need to keep our cool.

See below for a super simple meditation that can be done anywhere, anytime. Eyes can be open if you prefer and you don't need to fold your legs into a fancy position (unless you want to!)

Breath Count Meditation:

Sit up tall and bring your attention to your breath. Eyes can be closed or open, with a soft gaze.

Begin to count the breaths up to the number 10:

Inhale: one
Exhale: two
Inhale: three
And so on..

Once you reach 10, begin again. No worries if the mind wanders- just bring the breath back to the number you were last on and continue.

Repeat as many times as you like, whenever you need.

Winter Inspiration

We welcome the month of December with twinkling lights, warm sweaters, sweet treats and holiday parties with family and friends. This month is meant to be a joyous one, filled with cheer but sometimes the cold, dark days can leave us feeling a bit down and uninspired.

Inspiration is not a quality reserved for artists, writers or musicians, but rather it is a feeling we all need in order to experience life in a full and enthusiastic way. It provides energy to the present and light to the future.

Sometimes when we are feeling uninspired it can be a welcome reminder that the word inspire means to breathe. The etymology of the word breaks down as: in = into and spire = breath. So often we look for inspiration in our external world but, similar to many of the teachings of yoga and meditation, it can prove more advantageous to turn our focus inwards to find that inner lift or boost that inspiration gifts. 

The word inspire is also related to the word, spirit, from the Latin spiritus. When we feel like we are lacking inspiration and spirit, our yoga and meditation practice can be a place to turn to in order to find that inner enthusiasm that drives us forward.

As a dancer, I will often take a yoga class before heading to rehearsal. Class not only prepares me physically, but it enables a calmer, more open mind, receptive to creativity, trying new things, and ultimately, inspiration. Yoga and meditation give us a break from our regular internal mental chatter so that the mind is more clear headed by the end of our time on the mat and thus more open to new ideas and perspectives, a much needed requirement for finding inspiration. 

If you feel like you could use a little more internal enthusiasm these winter days, find a way to practice. Whether that means a few minutes of meditation, going to a yoga class or practicing a few asanas on your own, find a way to look inwards so that you are fueled to move forward with inspiration.

Ocean Gazing Lessons: Dharana, the Art of Concentration

Last month at The Shala we took an in depth look at Pratyahara, or the withdrawal of the senses. The limbs of yoga are systematic, the limb preceding the next providing you with the tools you need to enable your best shot at tackling the limb to come. As we flip our calendars to September, and we shift our focus to the 6th limb, Dharana, or concentration, we are uniquely prepared to practice single pointed focus, having taken a big step back from external distractions.

So often as New Yorkers we pride ourselves on being able to focus in the form of working very hard but we often ride the stress train to meet our goals.

When we practice Dharana, the goal is to maintain the calm energy that we developed through Pratyahara while still directing our attention to one place. In yoga this focal point is the breath.

The other day I went to the beach and the tropical storm making its way up the east coast had brought these huge, beautiful waves. When I looked down the beach, 90% of the beach goers were sitting up, gazing out at the ocean. Everyone shared a collective, calm focus directed towards the water. We want to find a similar balance of serene focus in our practice.

There is sometimes a misconception of yoga and meditation that its practitioners are spaced out or ‘out to lunch’. In actuality the practices advocate just the opposite and encourage a tuning in rather than a checking out.

So the question is, how do we collect our attention in a concentrated yet peaceful fashion while maintaining a stress-free mind and demeanor?

Yoga is the union of opposites so the effort and action placed towards achieving this pure attention while maintaining a chill mind is the goal itself. Just like a muscle, the skill of concentration is strengthened the more you ask of it. This limb is attained by the continuous intention to return the mind back to its focal point while at the same time keeping an easy mind about it. Just like the buoyancy and consistency of the ocean waves, your mind can find steadiness through the practice of Dharana with calm, steady practice over time.

Practice Dharana with a Breath Based Meditation:

Sit up tall, close your eyes and bring your attention to your breath. No matter how many times the mind wanders from the breath, bring it back to your breathing in the most loving, kind, gentle way possible. No berating yourself, no guilt, just simply try again and again. The process is the goal and over time this task will become easier. Eventually you will find yourself with not only the ability to focus more acutely but with more energy as your mind is a little less scattered and a little more serene, setting you up nicely for the next limb meditation.

Peace is Just One Step (Backward) Away

My family has a small cottage upstate, a very simple, quiet place on a lake. I grew up going there and during my 9 years of living in New York City have made it a ritual trip every summer. I went last weekend and, as always, I was struck by the simplicity it offers. For the longest time we didn't have a TV nor wifi. It is a place where you sit on the dock, lie in the hammock, gaze at the stars and things start to slow down. Even though we now have a couple of modern upgrades, it still encourages these habits that enable one to take a step back and have some much needed reflection time.

The cottage, affectionately referred to as the lake, instills the values of a life simplified, where just being is the goal and the to do lists and worries about the future melt away.

The beauty is that when offered the opportunity to step back, so often it is the very time when one is gifted with inspiration, solutions, motivation. Sometimes all we need is just a little space, a little distance so we can return to our thoughts with a clearer perception.

At the Shala we have been making our way through the 8 limbs of yoga, focusing on one limb each month. More often than not, when we think of yoga we think of the 3rd limb of yoga, the physical element of the practice. Of the 8 limbs of yoga, Asana practice, the physical practice, is an incredibly important part of yoga but our practice and lives can benefit from taking a look at the other 7 limbs.

August’s focus has been on the 5th limb, Pratyahara, or the withdrawal of the senses. As the limbs progress, they move from an external focus to a more internal one with Pratyahara as the limb that initiates this transition. In an age where we are constantly plugged in, we are at risk of sensory overload and we could all benefit from a bit of introspection that can be found with this practice.

Fall always comes with a ‘back to school’ feeling, when not only kids go back to school but we return to our usual routines after a summer where there is often travel and/or schedule shifts. I usually take the lake trip in August and this time enables me to recharge my batteries, collect my thoughts and pave a clear mental path on which to travel when the Fall begins.

We can find this same space and sense of ease, minus the 5 hour drive to the finger lakes, by practicing Pratyahara.

By noticing when our attention starts to move externally, we have the opportunity to bring it back. This practice enables a break from distractions and creates room for some clarity that will leave one replenished, restored and ready to embrace the autumn ahead.

Ways to Practice Pratyahara:

Take a Technology Break:

Turn off your phone, shut down the computer. Whether you are outside or indoors, cut down on your distractions.

Meditate:

Find a tall seat, close your eyes, focus on your breath. Even if just for a few minutes, meditation practice can do wonders to help you turn the senses inwards.

Focus on Drishti, or eye gaze, during Yoga Practice:

Pay extra attention to where the eyes focus in practice. This is a great way to decrease distractions.

Owasco Lake