Yoga and The Holidaze

     You have probably noticed the days are growing shorter and colder. You've been sitting at the kitchen table helping your kids with homework, when you look up and its pitch black outside. You then start salivating for your PJ’s, and favorite TV shows, only to realize it is only 5:30p. Dinner has yet to be made. You suddenly realize Thanksgiving has passed and it is time to hit the mall to ensure you get a jump-start on Christmas. Mild panic sets in!

Yes Virginia, we have left the chillax vibe of summer in the rear view mirror and are merging onto CRAZY Street! Why does this always happen?

         The shorter days, pending holidays and pull of materialism — all these factors can create the perfect storm of stress and moodiness. None of which is not good for us yogis. That's why, now more than ever; you must make your yoga practice a priority. Hitting the mat regularly keeps us all healthy and sane during this season of Joy and Chaos. Trust me!

To this end, I've been focusing on fun, funky moves in class lately in order to hit body parts we don't use every day. Processing our "Grinchy," irritable mind/body areas not only strengthens us physically, emotionally and spiritually, but is also a wonderful anti-aging elixir. A hot topic for me lately with yet another birthday under my belt!

How so? Well – moving the body in an assortment of ways and especially trying out new yoga poses, strengthens the mind.  We are essentially learning and stimulating new neural pathways in the brain.  When we are busy doing practicing yoga, the mind is not able to hang out in its normal “doom-gloom” holiday habit.  We are taking time that is usually comfortably allocated to be stress and crazy, and using it to strengthen ourselves during a challenging time of the year. There is something to be said for taking care of ourselves during this stress-zone of the holidays instead of giving away all of our precious energy to other people, places and things. 

Yeah – and this is where the spirituality of our yoga comes into play.  The more we care take of our own needs, the happier and healthier we are, and when we are happy and healthy, we have the bandwidth to be genuinely kind and generous with others. Spirituality comes into play when we are not battling our demons, and can be more present to our daily life.  Stress gets in the way – luckily Yoga Helps!

     It's my goal to help you stay grounded, in touch with your spiritual side, breathe deeply and become Zen when there are no more parking spots left at the mall!

Together we will make it through the holidays with mudra ("scared hand gestures"), cleansing breath of fire (“kapalabhati breath”), calming meditations (“dhyana”) and mind-body enhancing yoga sequences (“vinyasa yoga”).

I have more in my bag of tricks than Santa has in his sack!

See you on the mat!

Much love to you and yours during this holiday season.

Cindy Walker, B.A. E/RTY

Motivation and Your Yoga Practice

For of many of us, the new school year is a fresh start, an opportunity to set new goals, take time for ourselves. Yoga is often at the top of our list. But, what if you find yourself Gung HO at first? Then, as the novelty wears off, you settle into an old school routine, and your enthusiasm and discipline begin to wane?

Well - I'm here to say No Slacking Off!

Yoga is so good for your mental, emotional, physical and spiritual health. It's a discipline that centers on critical states of being - peacefulness, living in the moment and gratitude for your exquisite life. You owe it to yourself to incorporate this healthy practice into your lifestyle.

Here are some tips to help you keep practicing:

1. Have Discipline
Make yoga/exercise a non-negotiable part of your routine. Just like brushing your teeth in the morning or eating a good breakfast.  Decide the night before what time and which class you will go to in the morning. Lay your yoga clothes out the night before so you can put them on first thing in the a.m. Like - you're on autopilot!

2. Choose Classes
Reward yourself several times a week by going to your favorite class with a teacher you LOVE. That way, you can look forward to this "treat" all week.  YogaSource has so many different levels and teaching styles, like Goldilocks, you are bound to find the perfect fit. You can read more on the different yoga styles in my August 9th “Trusting Your Yoga Practice” post.

3. Have a Buddy System
Remember the old adage don't go swimming with out a buddy? The same can be said for yoga. Having a friend to look over and giggle with when you can NOT, NO WAY in HELL, fold your body into Eka Pada Koundinyasana (One-Legged Arm Balance) makes class sooo much more fun! Plus, you can grab coffee afterward.  Buddies bring an essential into the practice – Love and Connection – you will feel the juice much more intensely if you have a yogi partner in crime.

4. Watch On-Line Videos
The great thing about yoga is that you can do it anywhere! Shove your dining table to the side, unfurl you mat and Down Dog right in the middle of your sweet home.  Plug into Grokker and choose from many wonderful videos with me or some of my yogi pals.  Again, make a plan the night before and stick to your workout. (See #1 - Discipline) No matter how badly the fridge needs cleaning, honor your commitment.

5. Try Fabulous Workshops/Trainings
If your practice is feeling stale, there is no better way to re-energize than by attending a workshop. I had a student who told me she fell in love with yoga all over again last fall when she attended a YogaSource workshop with my great friend, sexy Bryan Kest who teaches popular yoga classes in Santa Monica, CA. (Although it could have been Bryan she fell in love with!) Workshops and training are your opportunities to learn from the creme de creme of the yoga world. There are some excellent opportunities here in town at YogaSource.

6. Do Luxurious Retreats
This is where I blatantly plug my retreats. All my Retreats are a heavenly mixture of nature, nurture, yoga, great food/drink and camaraderie. We have another fabulous weekend coming up in March 2014 at the peaceful, redwood-shrouded Chaminade in Santa Cruz. I can't tell you how chill these retreats are! I'm not the Yoga Nazi. You are free to come and go, and make the weekend work for you. But I promise you will leave feeling renewed, refreshed and happy with a sense of clarity.

7. Cherish Community
In 2010, a yoga instructor named Elena Bower created the largest yoga gathering ever seen in New York City. Naturally she chose the Great Lawn of Central Park for this historic event. But you don't have to go to NYC to do free Sunday yoga in the park. Just Google those very words -- free yoga in the park -- along with your city or town, and watch what pops up. Another great resource - Both Lululemon and Athleta offer free classes at various locations. Practicing on a grassy field, the sun sparkling on your mat, birds chirping--what a wonderful way not only to mix up your routine, but also experience nature in a harmonious way.

See you on the Mat!
Much Love,
Cindy

Trusting Your Yoga Practice

       A few months ago, I held a yoga retreat at the beautiful Quail Lodge in Carmel Valley. It was an incredible weekend of renewal and rejuvenation for all.  One of the attendees, a dear friend and long time student, made a comment at the end that that really resonated with me. She confessed that she had come to the retreat anticipating a weekend of kick butt Wonder Woman Vinyasa Yoga. However, once the weekend unfolded, she realized the Yoga turned out to be more mellow and restorative. Yet she walked away from the retreat totally satisfied—the classes, the flow, the poses (and of course, the post-yoga martinis served by the Quail Lodge bartender) were EXACTLY what she needed.

What a wonderful epiphany. As an instructor, I encourage all students to leave their expectations at the door. Yes, sometimes we all crave that yoga buzz or even better, that yoga butt...BUT it's so important to TRUST that you will take away everything you need in that moment — even if it isn't the experience you anticipated.  A yoga class is a work in progress and as a teacher, sometimes my plan for the class is completely different than what the class seems to need.  Hence, I teach to who shows and what their bodies are asking for - it is a very intuitive practice for me.

I am a very eclectic teacher, and incorporate lots of different styles of yoga into my classes -- think of it as a yogic smorgasbord — because we really need to move and groove and many different ways to really effect our overall bodily health and well being.  Every time we hit our mats, it is something different.

Some of these I love to teach include:

Vinyasa
A flowing dance like practice moving fluidly from one pose to the next with each inhale and exhale. Each series of poses is linked by the breath in a seamless fashion giving the practitioner a sense of working towards a goal or a completion of sequence from start to finish.

Kundalini
Wild, wacky and constantly moving, invigorating poses with lots of breath work. The faster pace of this practice is intended to release the Kundalini (serpent) energy located at the base of the spine. The breathing will skyrocket your energy giving you that yoga high, while the postures and meditation keep you grounded and focused.

Yin
This style of poses are passive, meaning you're supposed to relax the muscles and bones and let gravity do all the work. The asanas are held for long periods of time so really the practice builds strong patience and a sense of mindfulness.  Yin Yoga is as much for the mind as the body, and is quite challenging despite sounding easy.

Restorative
Much less work, much more relaxation. You spend as many as 20 minutes each in just four or five simple poses using strategically placed props like blankets, bolsters, blocks, sandbags and soothing lavender eye pillows to help you sink into a fabulous place of letting go. There's also psychic cleansing: The mind goes to mush, then you eventually feel like a new person.

At the end of all these practices is Savasana, or total relaxation pose. It is the final and most important pose done in all classes. It's the time when we "seal" in all this goodness — I always encourage students to take this sense of inner peace with them out into the world. Show compassion. Be a yogi on and off the mat!

All Yogis love this pose!  Ahhhhh -- the end of class, the final escape, the deep uncensored collapse into an abyss of bliss.  My above mentioned student loves this pose the very best!  Yes, she craves the fast stuff but what she really needs, wants and comes for is permission to just TRUST, let go and let body/mind to heal, find balance and for a few precious moments to simply surrender to the beauty of the moment.

Namaste'
Cindy

Yoga and The Art of Breath

     During my recent retreat at the beautiful Quail Lodge in Carmel Valley, we devoted a good portion of one of our 90-minute yoga classes to yoga breathing techniques.  I love to start a class this way. Why? I believe that even more important to your yoga practice than getting into those flexible gumby poses, is breathing!! Deep conscious breathing nourishes the body-mind-spirit, and really keeps our practice moving deeply.

Among the buffet of delicious breathing techniques we focused on...
Ujjayi  (nose/throat - fog-up-the-mirror aka Darth Vadar breathing). In Vinyasa yoga, the Ujjayi links the breath with the movements. Ujjayi improves concentration and allows you to hold poses for longer periods of time. In addition, it enhances a flowing practice by lending a meditative quality that maintains the rhythm of the class. Lastly, instead of going over your grocery shopping list during triangle pose, ujjayi diminishes distractions and helps you remain grounded in the practice!

Where as Ujjayi breath regulates heating of the body, we also practiced the fun cooling Sitali breath which enables you to cool down, relax, and obtain peace of mind. This technique involves rolling up your tongue and breathing in and out making a sizzly sound. You will feel silly but go ahead curl that tongue! The juicer the better!  

Nadi Shodhan Pranayama (alternate nostril breath) is an interesting technique though a bit difficult to discribe here that entails breathing alternately from one nostril to the other with breath retention in between. It is an excellent breathing technique to calm and center the mind. Our mind has a tendency to keep regretting or glorifying the past and getting anxious about the future. Nadi Shodhan helps to bring the mind back to the present moment. 

Its works therapeutically for most circulatory and respiratory problems, it releases accumulated stress in the mind and body effectively and relaxes it and it helps to harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality

Breath of Fire (not as bad as it sounds aka BOF), is one of the foundational breath techniques used in Kundalini yoga. BOF is done by pumping the navel point in and out while breathing rapidly through the nose. Practiced through the nostrils with the mouth closed, BOF releases toxins, expands lung capacity, increases vital strength and pretty much makes you feel HIGH!

I have visited these breathing techniques again and again on and off the mat, and can unequivocally say that breathing is one of lfe's most powerful tools!

It's helped me through some of life’s scariest/stressful/crazy challenges -- childbirth, kitchen remodels, disagreements with the in-laws and not in the too distant future, I am certain I will use it in driving with a newly permitted teenager!

Dont' forget: It's all about the breath, baby!

xo
Cindy Walker, B.A. RYT
Yoga Therapist

The Practice of Yoga & Pain Management

 

The Practice of Yoga and Pain Management

For thousands of years, the practice of Yoga has helped people cope with physical, emotional and even spiritual pain.  Chronic pain depletes both our physical and emotional reserves.  It can also lessen the desire to fully participate in life and lead to isolation and loneliness.  Yoga combines the triad of breath work (pranayama), relaxation poses (asanas) and meditation (dhyana), all of which help reduce pain syndromes. These techniques act together to 1) distract the mind from focusing on the pain;  2) reduce the body’s physiological reaction to pain; and  3) help loosen pain’s power over us.

Yoga helps regulate the brain’s secretion of natural biochemical pain-killers. Breathing exercises and poses increase blood flow and stimulate release of endorphins, promoting feelings of well-being.  Yoga also activates the parasympathetic nervous system—that part of the involuntary nervous system that slows heart rate, increases intestinal and glandular activity, and helps the body recuperate, restore and reach equilibrium.  Yoga also helps us increase the length of the breath’s exhalation phase, producing a relaxation response that reduces pain signaling to the brain. When our muscles relax, our mind and emotions unwind, allowing us to develop greater compassion and understanding of ourselves and others.

Many times, the most stressful aspect of chronic pain is the lack of control we experience around it.  Yoga helps us feel more ‘in charge’, allowing us to slow down and loosen up around the pain.  Less pain—less tension—less pain!   Often, we overly-identify with our pain, believing we’re helpless and at its mercy or, even worse, responsible for it.  Yoga helps soften these perceptions, allowing us to lovingly inhabit our bodies.  Most importantly, yoga is designed to precede meditation.  The cultivation of awareness through mindfulness meditation helps us become more fulfilled and able to see things as they really are in the present moment.   

Yoga is a multi-faceted practice that trains us to reduce the mind’s constant chatter, lovingly breathe in to our beautiful bodies, concentrate on living in the present, and focus on what’s most important in our precious lives!

I look forward to seeing you on the mat soon,

Cindy Walker, B.A. RTY

http://www.yogaandtheartofliving.com/