Day 354 Intention ~ Soften

Day 354 Intention ~ Soften

With the holidays upon us and lots of classes to be subbed, I have found myself feeling burned out and tense. My shoulders have gotten tighter & tighter over the last week making me feel hard as a rock. That is physically speaking.

Between money woes and holiday stress, my mind and emotional state has also hardened. There has been a minor pity party going on for myself the last few days making me unmotivated and uninspired in my "normal" life & in my classes.

Today, I have tried to lighten up a bit. As soon as I changed my mindset, my shoulders started to soften...then my heart.

What happened after that? Well, everything got a little bit brighter and better.

Til tomorrow...

Shanti,

Marcia

Day 345 Intention ~ Keep Learning

Day 345 Intention ~ Keep Learning

There is so much going on in this world, in this life, that there is no reason to not keep learning through it all. It keeps life exciting and new and helps us from becoming stagnant. 

Besides, nobody likes a know it all anyhow!

In yoga, I am still always learning. I have been teaching for just about 4 years now, and practiced for years longer than that, but yet, I still learn something every class I take. It may not be about a pose, but often, it's something about myself. How I react to certain movements, what it brings out in my body and my mind...and, yes, no day is ever exactly the same. 

When I was in teacher training, I remember it being said at one point that as soon as you think you know it all, you know nothing. I have always tried to keep that in mind as I teach and as I take class. I think it's a great mantra for beyond the class too. 

As soon as we think we know everything, we start to close ourselves off in a way. We aren't open to new ideas, we are definitely never wrong and we slowly become all about the ego again. I, me, mine. We forget that we are all living and breathing as one, it may appear we are living separate existences, and from certain angles we are, but in the grand scope of the universe and life, we are all part of the same beating energy and breath. What I do effects you and vice versa and on and on. So, let's try to keep open. 

Breathe deep, lift your chest and your heart and open your arms to the universe and all it has to offer. 

Til tomorrow...

Shanti,

Marcia

Day 337 Intention ~ Root Down

Day 337 Intention ~ Root Down

Holiday season is upon us. Many of us not only feel rushed in shopping, travel plans, work parties, friends parties, making cookies, decorating and overall holiday plans, but can also feel money stress, emotional distress and as if you could slide out from under your feet at any moment. 

What happened to all is calm, all is bright???

It happens to most of us...me too. 

So, this week for my yoga classes and my own practice, I am focusing on the root chakra, the muladhara chakra, and the sacral, svadhisthana, chakra,  in an effort to stay grounded and emotionally stable this holiday season. 

The root chakra is at the base of the spine and covers our basic survival needs. Makes sense that it is called the root chakra, since when it is open and balanced, it protects us from feeling flighty and insecure. It's color is red, so wearing that color or focusing on that color is one simple way to start calming the uneasiness. Another way is to chant it's bija (seed) mantra, LAM. Exercises that can help are poses that root you down to the Earth. Really focusing on the feet and on your steady base. Mountain pose, tree pose, warrior poses with nice strong legs and bridge pose, where you not only root through the feet, but also in the shoulders, the backs of the arms and really feel the strength of the legs work in this pose. 

The sacral chakra is located from the lower abs to the navel and is not only related to sexual behavior, but also emotional connections, the ability to "let go" and how to keep balance in our relationships, emotions and life. You've probably heard a yoga teacher say that the emotions are stored in the hips. Well, at the end of the year, it's natural to start reassessing one's life and the year that has just passed. It can make us sentimental. It can make us long for past years or for something we don't quite have yet. Either way, hip opening poses are great for finding balance in the sacral chakra. Cow face pose, standing warriors, lunges, fire log pose, happy baby, bound angle...there are a lot. You may feel an emotional release if you are new to these poses that is unexpected. I have seen and have myself cried in classes focusing on hip openers. It's really quite amazing. If doing poses isn't your thing, focus on the color orange or chant the mantra VAM and see if that makes you feel balanced. 

The reality is, we function best when all of our chakras are clear, so doing poses and practices that help keep all of the energy channels flowing is the best idea. 

Til tomorrow...

Shanti,

Marcia 

Day 260 Intention ~ Say No With No Guilt

Day 260 Intention ~ Say No With No Guilt

I am a "yes" person, that is for sure. So much so that I tend to overtax myself physically, mentally, emotionally to say yes to people when they need me. 

This creates a couple of problems: 

1. this taxes me physically, mentally & emotionally

2. People take for granted that I will say yes all of the time

I sub for teachers all of the time. I hate canceling a class because there's no sub available. I think it builds inconsistency for the class and eventually people start to go elsewhere. Besides, it introduces me to some students who may not have taken my class before. 

I have subbed 2 classes this week already and with 3 new classes in addition to my regular classes, that is enough. So today, when asked to sub later in the week, I said no. I felt a little guilty for a moment & then realized that people say no to me all of the time. This person has never once subbed for me when I have asked and I have always done it for her, except maybe 1 other time in all these years. 

Anyhow, that's all besides the point. The point is, I thought about it, I decided it was not something that I wanted to do because I have a busy day that day & am already feeling stressed about it and I said no. I said no and I feel good about it. Woo hoo!!

Til tomorrow...

Shanti, 

Marcia

Day 119 Intention ~ Move On...

Day 119 Intention ~ Move On...

All things come to an end. Sometimes things make us happy, sometimes sad, sometimes relieved, sometimes frustrated or angry. When it is time for a change, no matter what emotion is going on in one's head, it is best to move on with grace. Why beat it to death. Especially if you won't have to deal with it anymore. 

Sometimes when I've been angry in the past at a co-worker or whatever/whoever it may be, I've thought that telling that person off would make me feel better. You know what, it really never does. It usually just makes me feel bad for not being able to control myself or for hurting that person. 

Does not expressing your feelings to this person make you not being true to yourself? Not really. You need to decide which battles are worth the fight. Sometimes it's just not worth it. Saving them from hurt feelings or anger could be looked at as a form of practicing ahimsa I suppose. 

So, move on with your life. If something is not serving you, let it go. Don't dwell on it...move on. 

Til tomorrow...

Shanti, 

Marcia

Day 41 Intention ~ To Let Go

Day 41 Intention ~ To Let Go

For those of you that read yesterday's intention, yes, I was a little bit upset. It happens. I don't usually like to bring it out to everyone, but I feel very strongly about how others treat others in general, and especially within the yoga community. Practicing ahimsa is one of the first things we are taught to practice in Patanjali's Yoga Sutras, and practicing it towards one another just seems like a no-brainer. 

But, it is a new day, and it is time to let go of my negative emotions from yesterday. I feel very lucky to have gotten to practice with advanced Jivamukti teacher, Julie Kirkpatrick, today. There was a gentleness to her teaching, although a Jivamukti asana practice is a rigorous practice, and we all moved and breathed together as one. The energy in the room was lovely and supportive. It felt like home. I felt reaffirmed in my practice and of how yogis behave towards one another. I also realized it was time to let go of my emotions from the day before and move forward. Each exhale allowed more release, each inhale, I felt myself expand towards new life and new energy. As I laid in savasana, I felt release and relief. Carrying around those heavy, angry emotions is exhausting. As we breathed in, we mentally said, "let", as we exhaled, we mentally said, "go". As we practiced this over and over, I could feel a lightness take a hold of me and I felt like myself again. 

"Let Go." If you ever find yourself obsessing over something in a negative way or if you are just feeling a little bit stressed and you can't find release, I suggest you try this technique. It can lead you into a nice meditation. Inhale "let", exhale "go". 

Til tomorrow...

Shanti & Namaste, 

Marcia

Day 10 Intention ~ To Awe at the Vastness of the Ocean...

Day 10 Intention ~ To Awe at the Vastness of the Ocean & Allow Each Wave to be a Part of Me.

So Ham! I am that! We are all part of this huge pulsing universe. One vibration. Even though I am in awe of the vastness of the ocean, it is a part of me. 

Even though I awe at the amazing talents of the musicians on this cruise, they are part of me. 

Even though I awe at the beauty of love, I know that it is part of me. 

Even though I awe at the anger of hate, I know that it is part of me. 

Even though I awe at the sound of laughter and joy, I know that it is a part of me. 

Even though I awe at the sadness of tears, I know that it is a part of me.

Even though I awe at the entire universe, all of its creatures, mammals and plants, energy, the planets, the stars, ideas, emotions, all of it, I know that it is all a part of me & I am part of it all. 

So Ham~ I am that! 

Shanti, 

Marcia

Let's talk hips...

We've all either been or seen that student in yoga class that has tears flowing down her (or his, but I've definitely seen it more from the ladies) face, just to overhear this student say to their friend after class, "Those hip openers really got to me today."

Yup, the hips, the keeper of our emotions.

The hips are part of the pelvic girdle: the ilium (back part of the hip bone), the ischium (uppermost & largest part of the pelvis), the iliac crest, the pubis and the hip joint. Not counting the numerous ligaments, membranes, and cartilage that also comprise the pelvic girdle.

The hip joint is a synovial joint between the acetabulum of the hip bone and the head of the femur. This joint is what allows the movement of the hips in yoga asana. You can find flexion (decreasing the area between the bones of a limb at a joint), extension (increasing the area between the bones of a limb at a joint), adduction (bringing in closer to the midline of the body), abduction (bringing away from the midline of the body) and rotation through this joint.

It's no wonder emotions & stress can find a place to hide in this area of the body! Ever notice how tight people's (or your) hips get?

Here are a few poses to help you loosen and open those pesky hips...tears are optional!

Be sure to warm up with several rounds of sun salutations and standing postures like Warrior 1 & 2, triangle pose and extended side angle (all of which are standing hip openers).

Anjaneyasana or low lunge: step your left foot back, extending the leg long, with the knee to the floor, top of the foot comes to the floor. The right leg is bent, foot pointing forward. Walk your hands up the right knee, inhale and lift the chest, find some length in your spine. Hook your thumbs in front of you and inhale your arms up, lifting the chest and exhale, lunge into the right leg. Take 5 breaths here. Exhale your hands down and switch sides.

Baddha Konasana or cobbler's pose: Sitting on the floor, draw your knees in towards you with your feet on the floor. Open your knees wide and bring the soles of the feet together. Grabbing onto the big toes, open your feet so that the soles of the feet are directed up towards the sky (if available to you). Draw the heels in as close to the pelvis as possible. Inhale, lift your chest and look up. Draw the naval towards the spine and exhale, lead with the chest and chin (helping to maintain a straight spine), draw your heart center towards your toes. If your elbows are resting on the insides of your thighs, you can gently press down and back. If your hips are tight (your knees may be lifted pretty far off the ground), you can put blankets or blocks under your knees to relieve some of the pressure from your hips. Take 5-8 breaths in this position and come up and on inhale. Repeat, but for the second pose, round the spine, drawing the 3rd eye or forehead towards your toes. Take 5-8 breaths here and then come up on an inhale.

Agni Stambasana or fire log pose: You may also have heard this pose called double pigeon.

From baddha konasana, stack the right shin on top of the left. Ideally, the heel of the right foot will be just past the left knee. Both feet are flexed. If the hips are tighter and you have quite a bit of space between the knees and the hips, you may put a blanket or block in that space until your hips become more flexible. If this is enough for you, place your hands on the floor directly behind you and breathe. Or, I like to press my thumbs into my hip creases here, give it a shot, it may feel good to you, it may not. If you would like to go farther, inhale, lift your chest, draw the naval in and exhale, walk your hands in front of your legs, folding forward. Try to draw your chest past your legs. Take several breaths in this position and then inhale, slowly come up. Switch sides.

These are just a few, for some more poses that help out your hips, check out this page at Yoga Journal:

http://www.yogajournal.com/poses/finder/anatomical_focus/hips

As a reminder, everybody's body is different. For some, their hips are already pretty open and these poses seem easy. For others, it can take a long time to get the hips open. Just be patient with yourself and keep trying, they will eventually become more flexible. Listen to your body and don't force anything.

Happy practice!

Shanti~Marcia