Finding the light

The winter solstice is almost upon us, December 21. The shortest and darkest day of the year. Other than Christmas, I never fully enjoyed this time of year because I am so affected by light. When it' s dark out and cold out, I just don't have the motivation to leave my warm house or bed, for that matter. But, since practicing yoga, I've come to full appreciate this time of year.

The lesson of winter is to teach us introspection, to slow our pace down, to go within to find that light to carry us to the spring. Maybe instead of letting this time of year with the crazyiness of the holidays get to you with it's dark and coldness, you actually take time for yourself. Really try to get off the crazy merry-go-round for just a little bit and give yourself that much needed time of rest. You will need this going into the next year.

And if you have a yoga practice, check in with what you need from that at this time. If you are devoted to a faster pace of class, try slowing it for a restorative or gentle class. Conversely, if a slower pace is your game, maybe a hot class is enough to bring the warmth and light back into your light. Just make sure you are healthy to take this type of class on.

And lastly, a simple and beautiful way to increase the light at this time, is to take up a mediation practice. Even, if it's only 5 minutes a day, that time of complete silence devoted to peace within will work wonders for you and help you set the intention for the coming light.

Blessings,

Susan

Practicing Asana-2 things

Most yogis will tell you that probably the most important book you can read to really deepen your yoga practice and essentially living a yogic lifestyle is by reading Patanjali's Yoga Sutras. It's not the easiest book to read. Actually one really can't read it, one must study it. Yes, it's one of those kinds of books that you can pick up time after time and savor it's truth and wisdom.

He only devotes a few sutras to the actual practice of yoga, but one sutra I explored in a workshop recently said this about practicing any asana or yoga posture, "Two essentials for posture: Yoga has been defined as the mastery of the thought patterns of mind field (1.2), so that Self-realization can be experienced (1.3). To be able to do the meditation practices that allow this, it is essential that the posture be (2.46): Steady and Comfortable. Yoga teachers will say these qualities are called: sthira = steady, stable, motionless and sukham = comfortable, ease filled.

Think about that for a moment when you are in a pose, any pose. Say you are in Warrior 1 and you are kind of just going through the motions. Your mind is everywhere but on the mat, your breath is shallow and physically you might be feeling labored, shaky, underchallenged, over challenged, or maybe even bored. Are you really doing yoga? NO...my friends you are not. Try it again only this time, bring attention to your breath which will help steady your mind and bring those 2 gems to the practice: sthira (steadyness) and sukham (ease) and see how that transforms your pose. Only then will you be truly practicing yoga instead of something that is posing (no pun intended) as yoga. So commit to the choice (I will too) of truly practicing yoga as opposed to a nice stretch class.

Blessings,
Susan

Immune Boon

Cold and flu season has already started and this year it's even more potent with the onset of swineflu. There's a general feeling of anxiety and fear spreading too as we try to protect our loved ones, our little ones and ourselves from getting sick. We can do common sense things like washing our hands a lot, eating better, taking vitamins, getting more sleep, exercising, etc. And we can also amp up our yoga practice.

I'm not saying that yoga is a cure all, but it has definitley been proven to strengthen the immune system. Add to your yoga practice, some meditation and breath work, and you have yourself a powerful "cocktail" to keeping you healthy during this tough outbreak. In Yoga Journal's article on 38 Ways Yoga Keeps You Fit: (in regards to the immune system), here are some motivational reasons to practice yoga daily.

1) Going with the flow: Yoga gets your blood flowing, which helps your circulation, which means you get more oxygen to your cells, which function better as a result. Healthier cells fight off better when you come under attack. If you get sick, you may not be sick for long.

2) Lymph Lesson: when you contract and stretch your muscles, move organs around, and come in an out of yoga postures, you increase the drainage of lymph. This helps the lymphatic system fight infection and dispose of toxins at the cellular level. Again, you're able to fight anything off stronger and more efficiently.

3) Fighting the worry worts: Yoga lowers cortisol levels, the stress hormone that can build up in our bodies. And we all know that an abundance of stress, compromises your immune system.

4) Poop Scoop: sorry to bring this tidbit up, but when you practice yoga, the stretching and relaxation helps to alleviate constipation, getting rid of those toxins that your body might otherwise hold on to. Ayurveda, a sister science to yoga, confirms that alot of illness is born by not getting rid of those toxins in the body, they build up over time and this leads to illness and even disease.

So, what can you do? If you aren't an advanced yogi or a beginner, you can do just some simple poses to keep you feeling fit, loose and relaxed. A 20 minute practice of some sun salutations, twists, simple inversions in addition with deep belly breathing and a 5 minute meditation session is enough to keep the immune system rocking during this flu season.

Blessings and good health,
Susan

Facing what dogs you

I have major resistance to inversions. It's a kinder way of saying that they are not my favorite poses to do or to teach. There, I've said it. It's out in the open and I can't take it back. But let me back track. What's an inversion, you might be asking? In yoga, it's a pose like Handstand, Headstand, Shoulderstand, or Forearmstand. Basically, flip yourself upside down, and you've got yourself an inversion.

Inversions are my nemesis. They've dogged me my entire yoga practicing and teaching life. Try as I might, I just couldn't kick my legs and flip up and have my arms or wrists suppport me. Was it weak shoulders or back? Was it that my core wasn't strong enough to keep me engaged in the pose? Or was it my incredible fear of falling over and breaking my neck? Uhhh...yes, all of the above. So, I limited my inversions . I was just not the yogi who could freeform into headstand in the middle of the room. I couldn't do it and told myself that, repeatedly.

But as I'm reading Stephen Copes, "The Wisdom of Yoga," he says, this..."in yoga, what you practice, becomes stronger." Well, Duh...no wonder I couldn't do inversions, I didn't practice them enough to make them stronger.

For months I've been practicing more poses to strengthen my arms, my abs, shoulders, etc. And coming at it with a perspective of fun instead of fear, I'm finally able to do forearmstand and headstand against the wall and moving my legs off. Is it perfect? Absolutely not, but at least I can get my butt over my head and invert and not have a complete panic attack doing it. It's actually, dare I say it, fun and I'm beginning to reap the benefits.

Namaste,

Susan

The Journey

Maybe you were like me this past Monday night and got stuck in that horrible traffic jam caused by an accident between a motorcyclist and a truck. Sadly, the motorcyclist died. I was on my way to teach a yoga class and was stuck in that traffic for 3 hours. I never did make it to my class. Normally, I am a very punctual person and hate to be late for anything. When I am running severely late, I start to panic, get grouchy and get mad at the world for inconveniencing me. But that day was different. That day, I made conscious choice to think and react differently. Because even though I couldn't do yoga or teach yoga, I could be yoga.

I started to focus on my breath and that began to help me change my perspective on the situation. I knew I wasn't going to make it to class, so I called my friend to cancel it, and that took care of the stress of that. So, I'm still stuck and breathing and... listening to talk radio. That helped, but I could still do more. I know what took the edge of immediately, was thinking about the 2 main people involved in the accident. I knew one had died and I began to think about him and his family and friends. I began to think about how and when his family would be told and how their lives would change forever because of this one day. I began to pray for them and I began to pray for us because we're stuck here, all trying to get to our destinations.

We eventually would get to our destinations, but I questioned metaphorically why we wanted to get to them and get to them so quickly? It seems we all want to get some place, that we miss out on the actual journey along the way. It's the same with yoga. We all want the end result (that perfect, advanced pose) but we end up missing the point of it all, the hard work along the way. Transformation doesn't come when you reach the end. Transformation comes at every step along the way. I learned nothing when I got home that night safely to my husband. I learned everything sitting in my car, stuck on 75.

The joy is in the journey, my teacher said. I hope you remember that when you are hurrying through your life.

Susan

Nama what?

A student came up to me after class and asked me, "what is it that you always say after class?" She was having some difficulty even pronouncing the word. And the word is "Namaste," prounounced (Nam uh stay.) It's a Sanskrit word we use in yoga, generally at the end of our class. Break the word down and it says this:

"Nama" = bow


"as" = I


"te" = you

Put it together it means, "bow me you" or "I bow to you." Generally, when someone asks me about this word, I tell them it means "the Divine in me, honors the Divine in you" or "the God in me salutes the God in you." And when we say it, we place our hands togther at the heart center (heart chakra) thumbs lightly touching the chest, eyes are closed and we bow the head. It can also be done with prayer hands at the third eye chakra, bowing the head and bringing the hands to the heart. Either version is a deep form of respect, aiding in our meditation and increasing the flow of Divine love.



To clarify even further, Aadil Palkhivala says this: "For a teacher and student, Namaste allows two individuals to come together energetically to a place of connection and timelessness, free from the bonds of ego-connection. If it is done with deep feeling in the heart and with the mind surrendered, a deep union of spirits can blossom. The teacher initiates Namaste as a symbol of gratitude and respect toward his/her students and his/her own teachers and in return invites the students to connect with their lineage, thereby allowing the truth to flow-the truth that we are all one when we live from the heart."



Namaste,
Susan

Back to School

Ahhh, it's that time of year again. Time for fresh starts, new possibilities. No, I'm not talking about New Years Day. I'm talking about back to school time. I don't have children...yet, but I love this time of year because it brings back memories of being excited and scared of the newness of a new school year, of seeing friends you haven't seen in a while, getting to know new teachers, learning new things and being challenged.

As adults, we don't get much of that experience anymore. We're in the thick of things with our jobs, raising kids, keeping the house clean, etc. We just don't get the opportunity to put ourselves in a traditional learning environment and become a student again.

In yoga, like many other things in life, there are opportunities out there to learn and put yourself back into that "classroom" environment. You can:

~ Go with a friend to a yoga or meditation retreat. Most vary in length from 2 weeks to as short a as weekend.

~ Sign up for a yoga teacher training. At 200 hours, you're sure to learn more than just the postures. Most are designed for those who either want to teach or just deepen their own practice.

~ Try a yoga workshop around town. Many studios bring in local or national teachers for a week or weekend to broaden your understanding of the ancient wisdom of yoga.

~ Take a class from a different teacher or a different style. If your love is hot yoga, why not take an Iyengar class to mix things up a bit.

~ And if money is an issue and you can't afford any of the above, head to your local bookstore or library and start reading about what your teachers are telling you. Sometimes picking up a book on yogic philosophy or technique can add a different dimension to your physical practice.

Below are some links to yoga studios or venues around town that offer workshops or different classes starting. Please click on their schedules for more information. Also, if you've never been out to Grailville in Loveland, the Cinci Sangha is coming soon if you want to practice in a community of yogis. (through Yogahome)

http://www.radiantfitness.com/news.html
http://www.yogahome.net/
http://www.cincinnatiyoga.org/
http://www.shineyoga.com/
http://www.yogagarage.com/

Blessings,

Susan

Practicing Stillness

In my classes this week I encouraged my students to add Pratyahara which is the "conscious withdrawal of energy from the senses" into their practice. To me I define it as "going within" or momentarily leaving the material world and entering a place of stillness. It's important to do this often because it induces a quality of calm in this chaotic world.

I don't know that there is any trick to it, but when you are engaged in your yoga practice or any day to day activities, like maybe a long walk, see if you can tap into the tranquil internal world within. It takes practice, and definitely with your breath you can at least begin to see the benefits of shutting out the external chatter of the world around you. Slowly the practice will guide you from the physical work the body does in the asanas towards the mental practices of meditation towards complete bliss.

Peace,

Susan

Practicing in Pain

It's been almost three weeks since I fell jogging, twisting my ankle horribly. The swelling and pain are still present, but I still have to teach and continue with my own yogic regimen....which initiates the question, "how do you still practice yoga in the midst of an injury?" And the answer is...VERY CAREFULLY.

Of course it really depends on the type of injury you have. If broken bones or protruding discs are involved, then you would have to most likely curtail your practice for a while till your injury is healed. But, if you have something in between, like a sprained ankle or a frozen shoulder, you will have to modify your practice and be smart about it. Do your own research and talk to your teacher and create a plan so that you are not causing further damage.

Yoga teaches us patience and deep respect for our bodies when we're perfectly healthy and when we're not. Sure when you hurt yourself it's a drag, but perhaps the real lesson in the injury is telling you to slow down, pay attention and go deeper physically and mentally into your yoga practice, in ways you may not have imagined.

Blessings,
Susan

Where are all the men?

If you have ever gone to a yoga class or seen one on tv, you might have noticed that it's predominately women who are either teaching the classes or doing the practice. Kind of a reversal since yoga's first creation thousands of years ago, it was an all male-dominated field. A guru would take on one student and teach him for years until they were ready to go out into the world with the traditions and perhaps teach someone else. Women were really not privy to these traditions until years later.

Today it seems it's the exact opposite. Women are embracing the yoga lifestyle with gusto and not only building dedicated practices, but feeling so inspired, they become teachers themselves. Maybe it's because we are better at nurturing ourselves and quick to realize that we do need to slow down, take care of ourselves physically and shake off the daily stress of life. But I believe men need to and can do this for themselves. In fact, men are just as stressed out and need to take care of their bodies equally with women.

So what "scares" men off from starting yoga? Is it the misconception that women are more flexible thereby insinuating it's easier for women? Or is there this myth that yoga is too easy period and you're not going to get an effective "work out?" Our Western/American minds are trained to believe that if we don't sweat or beat our bodies into submission, it must not be a worthwhile form of fitness. Ah, but that's where you are wrong.

Sure you might be stiff at first and not be able to go as deep into the poses as some, but yoga wasn't built in a day and neither is a flexible body. It takes time, patience, dedication and discipline. Start out slow with a forward fold or a child's pose and go from there. Just start. And experience the bliss that your female counterparts have been experiencing for years.

And FYI, Yoga classes are starting to have more men and male teachers, so if you have a brother, father, husband, friend, etc that has been curious about yoga, encourage them to try a beginners class and stick with it. It takes courage and the willingness to be open to a whole new discipline, but it's worth it.

Namaste,
Susan

Asana Spotlight: Trikonasana

One of my all time favorite foundational yoga poses, is Trikonasna or "Triangle" pose. Alot of standing yoga poses are going to build strength in the legs and Trikonasana is no different. It works the thighs, opens the back body and depending on which variation you are doing, creates a full body stretch from the fingers all the way to the feet. And as you work deeper into the pose, you begin to get this nice "revolved" action in the spine as your heart center begins to shine towards the sky.

Not only does Trikonanasna offer the body physical benefits, it's a great way to relieve stress and anxiety and stimulates the abdominal organs, aiding in digestion. So, the next time you are in this pose, just don't rush into it. Really take the time to find the sukha or ease in this pose when you ground down through the fee and lenghten through the spine.

Namaste,

Susan

http://www.yogajournal.com/poses/494

Guru Purnima

We've all tossed around the notion of someone being a guru, a person who is an expert in their field. A guru is also a spiritual teacher or advisor. For many, the image of a monk or holy sage in long flowing robes generally comes to mind. But yoga defines a guru as something different. "Gu" means darkness and "ru" means light. So essentially a guru is someone who turns ignorance into enlightenment... who brings you out of the darkness and into the light.

Usually around this time of year beginning in July, the Hindus celebrate their holy day, called Guru Purnima. This year, it's July 7. Now you may not have a guru you pray to, per se, but we all have teachers who have touched our lives in different ways. This is really what Guru Purnima is all about. It is a day set aside to specifically give thanks to the teachers in your lives, be they yoga or something else. And lets face it, we all have people who come into our lives as teachers, mentors, or advisors. This is a day set aside to specifically give thanks and honor your teachers for all the wisdom they have passed down.

"It is also a day in which Divine energy flows more freely than any other time of the year. The Guru principle is said to be 1000 times more active on this day than any other in the year." (Mike Cohen) To celebrate this upcoming holiday, a special kirtan will be performed at the Yogahome Symmes studio on June 28 at 7pm. It is a great opportunity to come together as a community and honor your teachers past and present.

http://www.yogahome.net/

I hope on the actual day of Guru Purnima, on July 7, you will take a yoga class and give thanks to your teachers and in doing so, you give thanks to your teacher's teachers and their teachers and on and on it keeps going through thousands of years. That's a lot to celebrate!!

Blessings,
Susan

Creating a Sacred Space

Building a consistant yoga practice can take months and sometimes years to establish. But even if you are not there yet, or have the intention of wanting to take your practice further, sometimes creating a special place in your home is all the motivation you need to keep you on track. This is where creating a sacred space comes in.

A sacred space is a designated space in your home where you can sit at an alter to meditate or pray. And it's hopefully also enough space where you can roll out your mat and do a yoga practice.

I know what you are thinking. Alter?! No, it's not the big ornate alters you see in churches with holy statues, etc. A personal alter can be as simple or as detailed as you make it. And it's personal, so you put on it those images or things that have special significance to you. If you want a picture of Jesus or a picture of your cat, go ahead and put it on there.

If you are not big into meditation or find this practice difficult, this alter can be a spot where you come to when you just need to sit and reflect and breathe. My alter is in my bedroom and consists of a cushion I can sit on and a few pieces that ground me: a Tibetan singing bowl, some mantras, Buddha candle (pictured), incense burner, flowers, and a pink-colored rock I picked up on the last nature walk of my teacher training.

It doesn't have to be much. But I hope you allow it to be a personal focal point in your life, a safe harbor, you can go to each day when the world gets a bit crazy and you need a time out. I'll admit my alter doesn't get utilized every day, but it is a daily reminder for me to breathe, sit and practice. What more motivation do you need?

Blessings,
Susan

The Good Earth

I long for a garden. I don't have one currently living in an apartment, but when I have a house, soon I will start one. But if you are lucky enough to have small patch of earth you call your own and can devote it to a garden, it's a great way to take your yoga practice outside. Yoga teaches us about being in the present moment, staying grounded and simplifying our chaotic lives.

A garden also can help us stay mindful of the bigger picture, especially if you grow fruits and vegetables. Where does our food come from? Where does it go after we've consumed it? Who has to labor for it? How much waste are we creating in the day to day living of our lives? One way to address this issue of waste and consumption is by composting.

Composting is utilizing your food scraps (i.e. coffee grinds) and organic matter such as yard clippings and flowers and allowing them to break down naturally in the earth through oxygen, bacteria and insects. This yields soil that is rich in oxygen and nitrogen. If you simply throw these things out in your trash, they end up in landfill and get layered and buried. Oxygen cannot get to it to break it down and the end result is a large production of methane being created, which, as you know, affects the quality of the air we breathe.

Going "green" as never been more important as it is now, especially as we begin to reverse the damage we've already done to our planet. It's never been more important as the economy fluctuates and we stretch our dollars anyway we can to sustain our lives. If simplifying your life as led you to grow your own food, why not take it to the next step and begin composting. Below are some helpful websites to get you started. Good luck.

http://gogreenonline.com/

http://www.compostguide.com/

http://www.planetnatural.com/site/index.html

http://www.vegweb.com/composting/

Strength from within

What brings most people to the yoga mat is a desire to increase flexibility in their joints or build strength in their arms, legs or backs, but what keeps people on their yoga mat day after day, year after year, is the strength they build from within. On the surface, yoga looks like a purely physical routine, but the more you do it, you as the yogi begin to peel back the layers of your self, and go a little deeper. Suddenly this consistent yoga practice is helping you handle life's ups and downs on a multitude of levels.

This is why it's imperative that after you have crossed over the threshold of doing one class a week, you build a consistent home practice, because doing so will help build this inner strength. You'll begin to tap into resources you never thought you had so that you can ride the emotional waves of what's going in your inner and outer world. Yoga is a great equalizer, bringing equanimity to your thoughts, your energy, your faith and your physical body. And it offers you the opportunity to stay true to yourself and follow your Dharma (truth) with purpose.

So if you are taking a consistent yoga class, why not experiment with building a home practice to deepen your knowledge and experience of this ancient tradition and cultivate strength from within.

Namaste,
Susan

Cross training

I am preparing for my first 5K run this weekend. Am I excited, nervous, a little scared? You bet. But I'm also prepared and I've set my intentions to have fun, pace myself and have patience. It also got me to thinking how my yoga practice has prepared me even beyond what I've done running on the trail.

Yoga compliments my other forms of exercise, whether it's running, tennis or racquetball. All very yang sports to be sure, but yoga creates a place where I can stretch deeper in my body and helps me to take full advantage of my breath. It's all interconnected.

Years of performing Warrior poses, twists, downward facing dogs, balancing poses, vinyasas and pranayama (breath control) all has prepared me for this one little charity run this weekend. I can even call upon my meditation practice to guide me through. Don't believe me? What happens when you do any sport of endurance? It eventually becomes a mental game. It's you and your thoughts either propelling you forward or stopping you all together. In yoga, we call this monkey mind, "chitta."

It's really quite amazing how it all comes together. And you can use so many aspects of yoga to enhance your physical fitness. So, if you are one of those recreational athletes who thinks that yoga is too easy or too hard, just remember that some of those very same stretches you do to warm up, are the very ones I teach in class. You are already doing yoga and you don't even know it.

Have a wonderful and safe Memorial Day weekend. I'll see you on the mat and on the trails.

Blessings,
Susan

Thanks mom

So this Sunday is Mother's day and I'm going to be just a tad self indulgent as I focus this week's blog on thanking my mom. There are alot of people in this world who have lost their moms or who had moms that were critical or abusive or just plain ineffectual. This was not my mom. My mom was no Donna Reid and we didn't see eye to eye all the time, but looking back on what I know now, she was exactly the perfect person for the role to shape me into who I am today.

My mom is funny, fiery, loving, spiritual and one of my very best friends on this whole planet. She worked full time, as did my dad, raising us 4 kids and she spent seven years going to night school to get her bachelors degree in finance, all because she really wanted that college education. She has fought cancer twice and lived to tell the tale and she continues to be an inspiration to others who are still fighting it. She's just an all around hip gal and I continue to learn from her.

But what I really want to thank her for besides her strength and grit, is that she taught me about my humanity and about spirituality. I found yoga because of her. She was practicing it long before it was fashionable or trendy and somehow that yoga gene got passed on to me in a big way. I am now a teacher and I don't think I would be if not for her laying down the tracks for me to follow. Yoga has become one of the most important things in my life that has given me direction and a rock to cling to during the tough spots and so I thank my mother for sharing this with me and continuing to practice with me. I don't know what I'd be without that or without her, so thank you mom. And Namaste.

Susan

Getting out of a rut

As with any exercise routine, your yoga practice can sometimes get to be, well routine. How do you shake off the doldrums and rekindle the passion of why you started practicing yoga in the first place? One way to do that is to try a different class or try a different teacher. Getting a new perspective on your practice and hearing it presented in a different way, is sometimes all you need to jumpstart your practice to the next level.

As a teacher, I face the same challenges. I'll practice on my own at home, but I get caught up in the teaching so much that I lose focus for a bit. It's at that point that I need to take a class and be a student again. It's amazing the new things I learn that fuels not only my personal practice, but my teaching as well. It's all a big circle, and I'm fortunate to pass on the teachings of the great masters that have come before me.

So, if you are feeling in a rut with your yoga practice, check out some local yoga studios and try a different style or try another teacher. It just may be what you've been needing to shake things up a bit.

I'm going to take my own advice and practice with a master yoga teacher this weekend, Rod Stryker. If you are interested, please check out the Yogahome website and see if there are spots still available. It's worth it to study with one of the great Western yoga masters, especially in our own hometown. This doesn't happen often, folks.
http://www.yogahome.net/

Have a wonderful weekend and I'll see you on the mat.

Blessings,

Susan

Compassion towards Mother Earth

This week marked the annual observance of Earth Day. With all of the marketing around this event, it simply reinforces a wonderful principle or guideline to follow and that is Ahimsa or non-harming. We hear it so much in relation to being kind to ourselves and our fellow man and showing kindness towards animals. But we can't forget about showing loving kindness to our home.

There are so many simple ways that you can help reduce our collective planetary carbon footprint, like recycling, composting, changing to energy efficient lightbulbs, etc. If you are feeling really resourceful, check out your local library or bookseller for books and activities on how you can go "green."

As a yogi, you can practice Ahimsa during your yoga session with a few of the following suggestions, along with helpful links:

1) Give up bottled water. How many of those plastic bottles end up in landfills? According to the Sierra Club, 1.5 million barrels of oil are used to make plastic water bottles. Switch to a PVC free stainless steel water bottle and fill it with tap water. http://www.kleankanteen.com/

2) Change out your PVC yoga mat for an eco mat. I, for one, have used the traditional yoga mats you find at Target, etc and have stopped using it in favor of my rubber yoga mat from Jade. I love it! It gives me more stability and cushioning, plus, I'm helping the environment. No need to throw out the old yoga mat though. Repurpose is as a lining in your car trunk, under a litter box or potted plant, etc. http://www.jadeyoga.com/store/home.php

3) Practice in organic cotton, hemp or bamboo clothing. http://acaciacatalog.com/default.asp, http://acaciacatalog.com/default.asp, http://www.gaiam.com/

4) Use a recycled bag to carry your yoga mat or clothes. These can also be used for grocery shopping too to replace plastic or paper bags. I used these and love them!!! http://www.envirosax.com/

I hope you find these suggestions helpful. It's definitely a step in the right direction as we take care of ourselves and our momma...earth.

Namaste,

Susan

Spotlight on the Spine

Lately I've been getting many "messages" about the spine, mainly the lumbar spine or the lower back. Whether it's feeling tight in my own body or hearing about other people's major back issues, I thought I would focus this week's blog on the all important back.

"You are only as young as your spine." One yoga teacher and maybe more have said this over time. And isn't it true. When you are in devasting back pain don't you feel like you are 106? But when your back is feeling strong and healthy, it's like we're kids again and we can do anything. The health of the spine is so important to the overall health of your body. And this includes the strength of the abdominals as well.

On the positive side, our bodies are all interconnected. On the negative side, our bodies are all interconnected. Meaning if you are misaligned in your back somewhere, you will feel it elsewhere in your body. Like skipping a stone on a pond, the ripple effects extend out. For example, let's say you have a problem in your lower back. If not addressed, you could begin to have pain and misalignment that could travel up your spine causing pain in your shoulders, neck, jaw and head. In addition, it can travel down your body causing pain in your hips, knees and feet. All because one thing is out of whack.

Do you see how important it is to address the problem right from the beginning? Do you see how important it is to stay physically fit and exercise on a regular basis? I'll say it again. You are only as young as your spine. So start today. You don't have to have a major yoga practice to benefit from yoga. You can incorporate simple poses like twists or back strengtheners like cobra or sphinx pose into your daily stretches. There are lots of gentle stretches you can do to keep your spine healthy and supple as you age. And by keeping your spine healthy, you create a stronger abdominal core. Keeping these bones and muscles strong and flexible allows you to grow older gracefully. And you'll still feel like a kid, even if you don't look like one.

Namaste,

Susan

Surrender

“I’ve learned to trust what I call the Braille method of living – relinquishing grand plans and schemes in favor of an intuitive approach, feeling my way from tree to tree, relinquishing my attempts to control the world and learning, instead, to trust a discerning surrender.”
Stephen Cope

I've been using this beautiful quote in my yoga classes this week. It really resonated with me at this time of year as I contemplate this faith-filled time of Easter and Passover. What does it mean to surrender? For some, it depicts weakness, resignation or giving up, but for me, surrendering marks that pivotal point when deep down you know that you need to call on something higher to get you through. To surrender means you allow something to be sacrficed so it can be transformed into something "better."

Is there something in your life that you need to surrender? Do you need to let go of mental or emotional habits that are keeping you stuck? Do you need to let go of physical habits that are keeping your body from feeling it's blissfully best? Do you need to surrender a relationship that is no longer feeding you? What do you need to lay on the perverbial "alter"so you can be free from what is holding you down?

From this standpoint, surrendering is not such a bad or scary thing. If you are willing to let go to get something more beautiful, wouldn't you do it?

Have a wonderful and safe Easter or Passover holiday. Enjoy the spring. Enjoy your family.

Love and Light,
Susan

Asana Spotlight: Tree Pose

As a yogi, I may not be the most flexible person in the universe, but I do love the balancing poses, whether they be hand balances or balancing on one leg. And so one of my favorite poses of all time is Tree Pose or Vrksasana (vrik-SHASH-anna) It's deceptively challenging but a beautiful pose if you can hold it even for a few seconds.

This pose aides in focus and balance (literally and figuratively). It's a nice grounding pose, so if you are having a stressful or chaotic day and need to take the time to get grounded, to harness leaking energy and bring it back into your heart center, Tree pose is an excellent way to do this. As with many yoga poses, it's a balance of opposites. You ground down through your feet into the earth as you stretch up towards the sky. (This is me in Vrksasana)

Benefits of Vrksasana:

• Strengthens thighs, calves, ankles and spine



• Stretches the groins and inner thighs, chest and shoulders



• Improves sense of balance



• Relieves sciatica and reduces flat feet

Contraindications or Cautions:

• Headache



• Insomnia



• Low blood pressure



• High blood pressure (Don't raise arms overhead)
  

With all the beautiful blooming trees around, I hope that you will incorporate this pose into your practice. When you focus on your breath and still your mind in this pose, it's bound to bring more stability and groundedness in an otherwise fast-paced world.

The attached link will help you get into the pose.

http://www.yogajournal.com/poses/496

Blessings,

Susan

Cleaning House

While the weather outside may not necessarily reflect it, spring is here. It's a great time to clean your house, purge things you no longer need or use and get organized. But it's also a great time to clean your figurative house...your body. It's time to throw out the trash so why not take this time to toss what no longer is serving you....junk food, soft drinks, negative thinking.

I recently received a nice email of simple ways to welcome the spring, courtesy of Yoga Journal:

1) Shed the winter weight by adopting a vigorous vinyasa home practice. If you don't know what vinyasa yoga is, there are many classes offered in studios around town. Vinyasa is linking the breath with movement. You'll create lots of heat in the body and begin to burn off those toxins and unwanted pounds.

2) Incorporate a twisting sequence in your practice for an internal cleanse. Twists aide digestion and massage the internal organs. They are also a great way to get the kinks out.

3) Try a juice fast to reset your digestive system. If you are new to cleanses or fasts, definitely consult your doctor first and research the appropriate cleanse for you. If you are new to it, try it for one day, where you take in only liquids: juices, vegetable broths, herbal teas and 8-10 glasses of water. Maybe you can build to 3 days. If this seems too extreme, try #4

4) Incorporate the bounty of nature, but eating more fruits and vegetables and "simple" foods and weaning yourself off of junk food, fast food, food drowning in gravy or cream...you get the idea.

Embracing some simple yogic techniques can help you celebrate this season of rebirth and possibilities. So get out there. Enjoy the weather, breathe in fresh air, practice yoga and be happy.

Blessings,
Susan

http://www.yogajournal.com/newsletter/myj_353.html

Walking Meditation

As the weather gets warmer, I find I do want to spend more time outdoors...and not just outside, but outside in nature. I love shedding my winter clothes and my body loves feeling the light and warmth of the coming summer months. One way you can take your yoga practice outside is by going on a meditation walk.

If you can find a nice trail or even path, walking mindfully outside is a great way to incorporate your yoga and mediation practice into your hectic schedule. It's easy to do but deceptively difficult too. It's walking with complete awareness of each step and being mindful of the breath as it comes in and out. And as you focus on your breath, you begin to focus on your thoughts and the dialogue or chatter that comes up as well. Being mindful of each step, you begin to slow down your monkey mind and become completely absorbed in the sound of your breath or the sounds of nature and trees all around you. You may even silently say a mantra to yourself as you walk.

With the budding of new life flourishing all around you, take your practice outside. If you walk with a friend, try to walk in silence for a bit and just enjoy the experience. There are great nature trails all over the city or just walk in your own neighborhood. One of my favorites is Red Bird Hollow, introduced to me during my yoga training. So, enjoy the spring and I hope to see you on the trails AND on your mat.

Namaste,

Susan

A Yogic Spring Forward

It's almost officially spring. Daylight savings has already hit and it's staying lighter a little bit longer. A lot of people take this time to do a little spring cleaning in their homes and offices, but what about a little spring cleaning for your body, for your mind and your spirit? If you are feeling like you've failed at your attempts for a New Year's Resolution, why not change your intentions and take a spring forward, yoga style?

Yoga studios do stay open during the warmer months for those yogis who must get their fix to stay toned, vibrant and healthy through the spring and summer months. But it's also a fabulous time for beginners to put their big toe in the water and try a class or for novice yogis who want to try a different style of yoga or try a class that's completely different from what they've been doing.

Why do I suggest this? Because there is a strange phenomenon that occurs every year when it gets warmer. People naturally want to spend more time outdoors and they start to abandon their practice. They stop doing what was helping them feel so good in the first place and go on to other things. And the yoga studios have smaller class sizes or must cancel classes altogether.

So, if there are smaller class sizes, then perhaps you won't feel so much fear or angst about trying yoga. There's less pressure there, plus you'll get more personalized attention from the teacher. Now is the time to do it. There are so few things out there we can do for ourselves that are really good and healthy, and yoga is one of them. You'll be rewarding your body with a practice that has been studied for thousands of years and you'll be supporting local studios who need you.

Blessings,

Susan

ps you can also check out my teaching schedule below.

http://www.radiantfitness.com/index.html

The Teacher as Student

I love teaching yoga! I love helping people feel better physically in their bodies and minds. It's rewarding work and hard work, but it's worth it to see people come out of my classes feeling and looking more calm and balanced than when they went in. But part of being a good teacher, is staying a student at heart. As teachers, it's easy to think that once we take our teacher training that it's over...we know it all and can do it all. But this is clearly not so. Completing a teacher training is just the tip of the iceburg.

I hope you can appreciate that it's much different on the other side of the mat when you are teaching as opposed to participating in a class. But we are privileged in this community to have so many yoga studios available. My schedule is so crazy that I sometimes don't have the time to take a class, but for the last 2 weeks I've taken classes, a hot yoga class and an Anusara inspired Vinyasa class. I had to put at least one class in no matter how tired or busy I was.

It was so beautiful to be a student and absorb the asanas and appreciate the varying techniques of my fellow teachers. So for me, to be a proficient teacher and keep learning, I must always stay a student. To bring this sense of excitement, newness and learning to my classes is something I always strive for and it's a lesson for me to never rest on my laurels or take this practice for granted. So thank you to Amber and Gloria.

If you haven't tried a yoga class yet, maybe it's time to start. Spring is just around the corner and you can almost smell the newness of life in the air. Why not celebrate that, by taking a yoga class. Radiant Fitness is adding more yoga classes, so check out our schedule for March.

http://www.radiantfitness.com/

Namaste,

Susan

Breath Body

We know that the human body is an intelligent complex system incorporating physical, mental, emotional, and spiritual elements, but in yoga they break the body down even further. One of those "bodies" or sheaths, is the breath body or Prana-maya-Kosha.

Prana means energy, life force or vitality and in yoga in can be reached through our breathing practices. That's why we as yoga teachers harp about the breath. Over and over you will hear us reminding you to "breathe", or "activate ujayi breathing", or "find your ocean breath", etc, because we know that is through the breath that we can tap into this powerful prana.

Prana resides in all of us. Don't believe me? When you are feeling good in your life, happy, peaceful, grounded, and at your optimal health your prana, that energy, is at its peak and all the energy systems inside you are balanced and running smoothly. Now tell me how you feel when you have a head cold or are depressed, stressed, or just feel out of sorts. This is when your prana, that vitality, is being leached out of you. So, now you have to work at plugging up the holes to protect that energy from draining further. Is there a time when you won't have any prana at all? Yes, and this is at death. Prana enters us at birth and leaves us at death.

So prana is a very tangible thing. You can feel it in your body; you can feel it when you practice breathing techniques when you exercise, or when you embrace someone or offer kindness. You may not understand it fully, but you know it's there. So when you practice yoga in a class, maybe my class, and you hear me say over and over to breathe deep, breathe fully, you'll know why I am saying it. Because it's the breath that is key and it's the breath that will help you tap into and incorporate this beautiful and powerful energy into our lives.

Developing a Practice of Gratitude

How often do you say thank you? How often do you express gratitude for all of the beauty and blessings in your life? When things are so rough out there, we need to take the time to find something we are grateful for. What does this do? It begins to shift the negative energy we've got built up in our lives and it does something miraculous....it transforms it into positive energy.

In your yoga practice you may feel restricted in what your body can do, but be grateful that you have this body than can, say fold forward, even if you can't touch your toes. Be grateful for the breath that moves in and out smoothly so you can flow from one pose to another. That's huge. Ever try doing yoga with a head cold? Ahhh...now you are grateful for your breath.

This week start a gratitude journal and start with one or two things, even if they seem inconsequential, like I'm grateful I have warm socks or lotion-infused tissues. What seems small to you, could be the biggest thing to someone else. We used to say grace after each meal. Let's bring grace back into our lives at every turn. Write your list and watch it grow and change and observe how your mental space and heart grows and changes.

Namaste,

Susan

The Yoga of Devotion

If you think of yoga as a tree having many branches, roots and flowers, you can begin to understand that there are many sides to it to help you explore and develop an awareness of your higher self and connect with the Divine, or God.

One of those branches is Bhakti Yoga (pronounced Bok Tee). It is the Yoga of Devotion. Yoga scholar, David Frawley calls bhakti yoga, "the sweetest of the yoga approaches and often more accessible than the other forms of yoga." In its purest essence, bhakti yoga is connecting to God or the Divine, whether through meditation, repeating a mantra, saying a prayer, or participating in a kirtan. What it feels like is complete love and connection, not only with your higher self, but with God.

It's a branch of yoga I am intrigued with and one in which I want to develop a more personal, disciplined practice. I can do this at home as I pray or meditate at my alter, practice japa (mantra repetition) on my mala or rosary beads, or sing along to some beautiful music.

One of the easiest ways to start practicing bhakti yoga is by going to a kirtan. A kirtan is a group call and response musical "concert" where the musicians/singers will sing beautiful chants/mantras and the audience repeats those words. You don't have to sing or be able to sing in order to participate. You don't have to sing at all and just sit and listen to the music.

It may sound a little strange at first and you may feel out of your comfort zone, but I promise you, you will feel something beautiful and expansive inside by sitting there and absorbing that heart-centered energy. Kirtans have been known to build the Shakti energy inside, bring more love, freedom and creativity and calm your mind.

If you are interested in attending a kirtan, well friends, there is one going on this Friday, January 30th at the Yogahome Studio in Symmes. Mike Cohen will be leading it and I always try to catch him when he's in town. I'll be there too chanting my heart out, I hope you will be too.

Please check out Yogahome's site for details and pricing. And yes, you can bring your kids too.
Some chairs will be available, but you might want to bring a cushion as you will be sitting on the floor.
http://www.yogahome.net/

Hope to see you on Friday.

Namaste ,
Susan

Yoga Day

Hi everyone,

I hope this blog finds you all well and that you haven't given up on your New Year's Resolutions to get fit this year. It's never too late to start and it's never too late to get back on track. If you have always wanted to try a yoga class, but been too hesitant or not sure you want to invest the money, here is a great way to check it out.

This Saturday, January 24 is Yoga Day USA! It is a national day to celebrate yoga and all across the country studios are offering wonderful classes for free or by donation. And if you can't make it to a studio, you can always pick up a DVD and practice at home and celebrate with fellow yogis across the country.

I know the Yogahome studio in Oakley is offering some great classes if you want to check it out. They are a great studio and where I received my teacher training.

http://www.yogahome.net/ Go on to their "upcoming events" tab and you'll see "Yoga Day USA" information.

You can also check out the main website for this event and explore other opportunities.
http://www.yogadayusa.org/


Have a wonderful weekend and hope to see you on the mat.

Blessings,

Susan

Sister Science

If you study or practice yoga long enough, you are bound to become acquainted with Ayurveda, (pronounced I-your-vaeda). Ayurveda which means the "knowledge of life" is the sister science of yoga, an ancient Indian healing system that encompases diet, lifestyle, and the subtle energies of the body. It sounds like it would be extremely difficult to understand or apply, but I bet you already do it and don't even realize it. It's all about listening to your natural intuition when you exercise or eat a meal.

For instance, in the summer time do you naturally gravitate towards eating hot, rich foods and hot drinks or do you "crave" a light salad, cold fruit and water? Maybe it's not a craving after all. Without knowing it, you are applying the ancient healing system of ayurveda by feeding your body what it naturally needs, at the right time, the right season, and the right amount to feel healthy and nourished. You eat the foods that are in season; you feed your physical body by exercising outside and you feed your subtle body energies by giving it sunshine, fresh air, and time in the garden.

When you realize this, you begin to understand how everything is intertwined. And this is true for yoga too. You'll begin to intuitively know what poses will work more efficiently for you to keep you at your optimal best. You'll have to experiement and decide, for instance, if in the winter time you do a hot, yang yoga practice or you switch to a slower, yin practice. It will take some time, but you'll get it.

Floor Yogi

Ever wondered why people of certain cultures have better posture or are more flexible? For instance take the Indian culture. And this could be the native people of our country or the Indians across thousands of miles, namely Hindus. These two cultures of people do something on a daily basis that we Westerners don't do often do at all, and that is sit on the floor. They sit, squat even lunge and they are the more flexible for it.

Oh we sit plenty, but it's not the "right" type of sitting. We sit in our cars or sit at desks all day in front of computers. When was the last time you actually sat on the floor? Were you 4 years old sitting in "circle time" at preschool?

Consider how tight are bodies have become over time because we sit in hard chairs that do nothing for our posture or our weight. We sit, sit, sit all day feeling our shoulders round, our backs slump, our hips tighten and our thighs widen. Everything just feels tight and miserable.

Take a cue from these wonderful people and sit on the floor once in a while. What are the benefits you ask? How about supple joints, a better posture, a stronger back and more open hips. The only drawback I can think of is for some, having the difficulty of once getting down on the floor, not getting back up.

So, start out small. Sit on the couch with crossed legs or feet together in a butterfly position. Your knees may start up pointing towards the sky, but eventually with time, they may open up. Sit up tall with a nice straight back, roll your shoulders back and down, and start to notice the change.

Blessings,

Susan