NAMASTE

The Light Within Me Honors the Light Within You

I often end classes with the above saying, adding that I honor the beautiful, unique light within you.  There are more in-depth translations of this Sanskrit word, but more simply, it literally translates to "I bow to you."  

Here is another:
I honor the place in you
in which the entire universe dwells
I honor the place in you
which is of love, or truth, of light, and of peace
When you are in that place in you, 
and I am in that Place in me,
We are one

What this means to me is that each one of us has a unique light within within that guides how we walk through life.  Even though we come from different backgrounds, cultures, religions, and walks of life, we are all human.  When we are in that place of love and truth, we can be in unity.

It only takes a few minutes of watching news on the TV, or a quick scroll through Facebook, to feel that there is extreme disharmony all around, not unity.  Our unique life experience influences our perspective and our choices.  Yet I know that each person is making choices based on what they think is best.  Most of us want the same thing: to feel valued and loved.

So, although I have my own beliefs, I honor yours, and celebrate where we can find common ground.  I endeavor to keep my "virtual studio" a place of mutual respect and uplifting energy.

Stay safe, stay healthy, shine your light,

Eva

No Worries?

Looking from the driveway of our RV vacation home in Mission TX to the road in front of our property, watching for hummingbirds and butterflies that drop by often.

Greetings from Mission Texas!

My husband and I are spending most of September at our rental property in Mission, TX, which is very far south in the Rio Grande Valley bordering Mexico.  We are very close to a state park that is known worldwide as a "birder's" paradise, and also an amazing butterfly center.

Our RV pad with tiny coach "house" is usually rented out during the winter, but it's currently vacant, so we thought we would come check on things and get away for a bit.  Although it is just as hot as south Florida, there's a community pool just a few steps away, and we can say hello to neighbors as we walk by or ride our bikes (keeping our physical distance, of course).

I'm continuing to teach my online yoga classes via Zoom, and we're finding little projects to do in the 10 x 20 ft coach house.  I'd say the biggest luxury has been sleeping in until  7 or 8 am.  Not only did we gain an hour by going from Eastern to Central Standard Time, but we don't need to get up at 6 am as we did back home.

No Worries? 

I'm sure this all seems very ideal, but in reality I'm struggling with anxiety as my husband's work industry (aviation) continues to decline as a result of the pandemic.  We are, in fact, on a "forced" vacation because he is currently on a 30-day furlough, and we don't know what will happen after that.  From the looks of things, the furlough may continue, and actual layoffs may happen too.

So how am I managing my tendency to worry all the time?  The same as I always do, and not always in this order: 

• Breathe - remembering to take deeper, slower breaths always calms me

• Stay present - observing what is right NOW with all of my senses keeps my "monkey mind" from spinning out of control

• Practice yoga poses - moving really helps me identify and release tension

• Acknowledge what IS - rather than suppressing negative feelings about the situation, I try to stay realistic

• Find gratitude - thinking of any blessing that I have (often my husband Luis) makes life feel less burdensome

• Face my fears - Asking "what's the worst that can happen?" is actually useful, because I know that no matter what happens, it will be ok

• Share - reaching out to family, friends, and even sharing this with you allows me to receive support

• Let go - honestly, this one's the hardest, but once I've done all that I can reasonably do, all that's left is to release the worry and enjoy life, right?  

I will continue to share pictures, thoughts, and inspiration with you, but I wanted to let you know that life isn't always butterflies and hummingbirds, and that's also ok. 

Stay safe, be present, find joy,
Eva

My Wish For You

“This is my wish for you:

Comfort on difficult days,

Smiles when sadness intrudes,

Rainbows to follow the clouds,

Laughter to kiss your lips,

Sunsets to warm your heart,

Hugs when spirits sag,

Beauty for your eyes to see,

Friendships to brighten your being,

Faith so that you can believe,

Confidence for when you doubt,

Courage to know yourself,

Patience to accept the truth,

Love to complete your life.”

― Ralph Waldo Emerson

May we continue to stay grounded during challenging times, and find bits of joy to sustain us through each day.

Stay safe, be strong, find joy,

Eva

Why Yoga?

Connecting to nature

I took my first yoga class almost 17 years ago, reluctantly agreeing to try my friend/co-worker’s class in the basement gym of our government building. We were on a hard cement floor surrounded by workout machines, with people coming and going. I struggled with so many poses, not just physically, but also my ego hurt, thinking I “should” be able to do more at age 40. Savasana (final relaxation) was torturous. I couldn’t relax for more than a minute, thinking that I was wasting my time when I had so much work on my desk waiting for me.

So why did I keep returning to the class? Because it was the first time in a while that I felt a sense of peace and completeness. I was so focused on what I was doing that I let all worries and plans drop away (except in Savasana). Not only did my body feel better at the end, but I felt mentally refreshed and relaxed. I realized that my friend was on to something. It was about 10 years later that I would become interested in teaching yoga, figuring that most people need this in their lives.

So why yoga? Here are just a few of the potential benefits of the physical practice (asana):

• Better mental clarity and focus

• Better breathing function

• Stress relief

• Improved functional range of motion

• A stronger core and overall strength

• More stability for better balance

• Increased flexibility

• Improved body awareness

• Relaxation

• Enhanced sense of overall wellness

Many of us are staying home these days, and missing in-person yoga classes. I agree that yoga by video screen is just not the same, for me as a teacher too! And I get it, Zoom fatigue is real, but it’s what we have for now.

Are there any benefits to taking “virtual” livestream classes? Why, yes there are!

• No commute time - you can be in your own home and sign in just minutes before

• Wear whatever you want - you can even turn off your video in my class if you choose

• Connection with your teacher and other students, in a time when you may not be seeing many people we can still have a sense of community.

• You’re already home so you can stay in that “yoga bliss” state with driving anywhere.

So what are you waiting for? Let’s practice yoga!

Stay safe, find joy, be well,

Eva

How's Your Brain These Days?

If you're like me, you may be unfocused and sluggish at times, unable to concentrate on anything.  Later on maybe your mind is whirling with so many thoughts and plans (usually when trying to get to sleep) that it's hard to settle it.  It's sometimes called the "monkey mind" because of the constant internal chattering that can happen.  If you don't have these issues, count your blessings, and skip to the end - congratulations!

What's the solution?  For me it's meditation.  I know, just mentioning meditation may conjure up images of a guru sitting cross-legged up on a hill for hours.  I'm a doer, and asking someone who's sometimes restless in body or mind is like telling an untrained puppy to "stay."  So for me meditation has to be much simpler, and more accessible. 

Meditation is really just about bringing awareness to your body and thoughts, not necessarily trying to control anything.  It can be as simple as taking a walk and noticing everything around you in detail, without judgement or planning any action. 

Each morning I like to set aside some time -  a few minutes at least - to sit in a comfortable position and close my eyes.  At first I just notice my breath: the air entering my nostrils, observing what parts of the body change with that inhale, then feeling the breath exiting back out with the exhale.  I don't try to change the breath; it often changes just by noticing it.  Then I draw attention to all 5 senses: sight, smell, taste, hearing, feeling. Each of these senses give information to absorb (again, without judgement or planning) about what's happening around the body, then ultimately IN the body. 

Once/if I reach a sense of stillness (it doesn't always happen), I let those thoughts go and just try to sit with that quiet.  If the mind wanders, I bring it back to the breath.  "Rinse and repeat" as often as needed. 

It's not about achieving a perfect state, but instead sitting with what IS.  With repetition and training becomes a habit.  When I do this regularly, I find my day off to a much better start.  Here's to a healthy brain for us all!

Stay safe, be mindful, be well,

Eva

BREATHE EASY

BREATH

Our breath is truly our partner for life.  It's with us from the day we are born, and only ceases when we are gone.  Breathing happens naturally without any thought or effort on our part (otherwise how would we sleep), but if we give it some attention we can use it as a tool to actually manage how we feel.

Shallow, rapid, chest breathing can make us feel either ready for quick action, or anxious if there is no actual physical action.  This activates our fight-or-flight response. 

On the other hand we can make ourselves calmer and more focused when we slow down our breath and deepen it, drawing oxygen down into the diaphragm where the ribs are and even below toward the belly.  This is called a rest-and-digest phase.

Of course, it helps if the lungs have room to move.  Give it a try:  slouch with your shoulders rounded and try to take a deep breath.  Not so easy, is it?  Then sit up tall and bring your shoulders slightly back.  Can you breathe more easily?  

Now, imagine what happens when you spend many hours in that collapsed, slouched position, such as when at the computer or sitting to watch TV.  No wonder we get that mid-afternoon slump!  Instead of reaching for coffee or a sugary treat, try some good posture and deep breaths for a few minutes.  This can even be done while reclined on the floor or in bed.

Speaking of which, I've recorded and uploaded a FREE 10 minute simple breathing video to YouTube.  It even has a breath technique for anyone who has respiratory issues.  Give it a try and let me know what you think.  (See link below.  "Like" the video and subscribe to my channel for more.)

Stay safe, stay cool, be well,

Eva

EFFORT vs EASE

Sthira Sukham Asanam

We may think that ease (sukha) is better than effort, because it just sounds so, well EASY.  Yet without effort (sthira) there is no strength or stability.  On the other hand, we can overdo effort and feel as if we are straining and stressed.

In yoga we come into poses (asanam) that may be relaxing, and others that feel more strenuous.  Practicing Sthira and Sukha really isn’t an either/or, though.  It is balancing both at the same time. 

For example, even in a relaxing stretch like child’s pose we can find a steadiness in our breathing and thoughts.  In a stronger pose such as Warrior II, even while feeling the effort of the body’s muscles used to hold the pose, we can still look for a lightness and comfort by letting the shoulders relax down away from the ears and softening the muscles of the face.

Often, we can find ease or contentment simply by letting go of expectations - what we think “should” be - and simply acknowledging what IS.  We can feel the pose and use the breath as a guide to that sweet spot of harmony within.

As you step off your mat and into your life, can you find this same balance of effort and ease?  For example, even while performing a task such as preparing dinner, I find a sense of ease by putting on my favorite music and reflecting on the day with gratitude.  

Be well,

Eva

Independence vs Interdependence

Independence Day

What is Freedom really about?

With the arrival of the 4th of July holiday in the U.S. - Independence Day - I started thinking about what independence really means. 

From the time we are babies, we begin trying to do things on our own as soon as we can crawl.  As adolescents and teens, we dream of the time when we can be independent from our parents, whether it's picking out our own clothing, driving a car, or getting our own apartment.  We believe that with autonomy we are FREE to do as we want.

Self-sufficiency is a good thing - it gives us a sense of being able to control our own destiny.  It's important to be able to handle basic tasks like cooking, cleaning, and managing our money.  It feels good to make choices about where we live, the work we do, how we spend our time.

In reality, this idea of "self-rule" is limited.  As children we still depend upon our parents for sustenance and care.  As adults we rely on a structured society of some sort.  Otherwise, how would we have banks, schools, hospitals, and roads? On a broader scale, even our country is part of a greater world community.  The pandemic has proven that beyond a doubt.

Interdependence means that we need each other, that we want and act toward what's good, not just for ourselves, but for our whole society.  There is a balancing act between our personal wants/needs and the needs of those around us.  (Balance - see how I worked yoga in there wink wink?)

I hope that you give that some thought as you hear fireworks this weekend, or if you watch the news.  We are all connected.

Stay safe, be well,

Eva

Hello Summer, Hugs to Dads

Staying cool with watermelon

It’s officially summer today. Here in south Florida, that means trying to stay cool. And also being jealous of family and friends who live further north (oh you lucky snowbirds)!

This morning my husband and I decided to take our daily walk at 7:30 am because it was already getting muggy. Coronavirus cases are still on the rise here, so we’re not venturing outside much besides walks in the neighborhood. It’s also fun to take a drive every now and then to get out of the house.

What do you do to stay cool? I drink sooooo much water during the summer. I also like fruit and light cool meals like salads. Even my personal yoga practice is a little slower, not as “sweaty” active as it may be in winter..

Also, with so much happening in the world right now, we can become “overheated” with agitation about our circumstances and constant news as we try to stay informed. It’s so critical to stay committed to taking correct action for ourselves and our world, but also to take the time for self-care and to stay centered.

Speaking of staying cool and centered, you can practice yoga with me indoors from the comfort of your home. using the Zoom livestream video option. I’m offering 3 public classes per week:

Chair Yoga 2 - 3 PM EST, Monday and Wednesday

Mat Yoga 10:30 - 11:30 AM EST, Thursday

Classes are by donation, because I want to make yoga accessible to all regardless of ability to pay. You contribute whatever you think the value of the class is, and what fits your budget. All contributions help me keep my business going and are greatly appreciated!

Sign up for virtual yoga classes with me here:

Happy Father’s Day to all you Dads out there!

Stay Safe, Stay Cool, Be well,

Eva

Me and my Dad in El Paso, TX several years ago.

Root down to rise up

When roots are deep there is no reason to fear the wind

~African Proverb

“Root down to rise up”

This is something often said by yoga teachers when teaching. Why is that?

Trees have roots that keep them secured in the earth, and usually a strong trunk, so that everything above ground can move as needed in any conditions. Roots are also living, not static. So even if some roots of a tree die, others keep the tree standing and growing.

Even though humans don’t have physical roots, nearly every physical action we take comes from a place of stability. Think about it.

When you come to standing from sitting in a chair, you first place your feet on the ground. When reaching far to the right while seated, you brace yourself either at your feet, or your seat, to keep from toppling over. (Try it and notice).

In standing balancing poses we establish this connection to the ground by paying special attention to the WHOLE surface area of our feet. We can do the same thing while seated: feel everything that touches the chair and notice the weight downward. From that position we “rise up” by lengthening up through the spine, using muscles of the torso and other parts of the body.

When we feel off-balance we adjust by shifting to a more stable position. And we keep that “trunk” secure by working on core strength.

Similarly, when we want and need to take action in life, we begin with our “roots.” What are our personal values, cultural practices, and inherited family beliefs? Can we examine these, adjust as needed, and then take that next step?

Be strong, be well, rise up

Eva

Quarantine Thoughts 3/24/20

I have no words of wisdom to dispense today. 

I'm not going to lie - the events of the past 10 days have brought me to my knees!

2 weeks ago I was still so optimistic (foolishly?) that life would go on with a little hiccup as we all became more cautious and aware of this crazy thing called COVID-19.  I was happy to continue to share yoga with all of my various student groups, although we did become more careful about not touching and maintaining distance. Then one by one each group class I taught got put on indefinite hold. 

I went from my typical full-speed winter schedule pace to virtually a dead stop almost overnight! By the end of the day on Friday 13th (hmmm?) I was down to just a few classes; the remainder cancelled over the following week.

On top of that, I caught a cold (I think) that very weekend and am just now recovering, with some coughing and congestion remaining.  I couldn't find a thermometer anywhere, but I'm pretty sure I didn't have a fever. AND because I had had such a full schedule, I never managed to stock up on food or other home supplies before we went in shutdown mode.

Well, I'm grateful to say that my husband and I are managing well. He's still working, sometimes from home.  I had to order TP online, had local produce delivered to our house, and I even managed to pick up some more groceries yesterday.  I'm finally feeling well enough to do some movement (QiGong online which I'd been wanting to try) and am now thinking about what I'm going to do with ALL this free time!

Enough about me.  Before I got sick, I was about to share some online yoga resources, so here it is.

I’ve created and uploaded a few yoga videos to my YouTube channel.  Here’s the link – please “like” and subscribe:

https://www.youtube.com/channel/UCaElACrprgA4_2mUu6vubxg?view_as=subscriber

Yoga Vista (where I took my chair and wheelchair yoga training) is offering a free 30 day pass of online classes, which includes both chair and mat yoga:
https://yogavista.tv/

SilverSneakers is posting free daily classes on its Facebook page.  You don't have to be a SS member, just go to the page and click like to follow:
https://www.facebook.com/silversneakers/?utm_campaign=COVID-19%20Outreach&utm_source=hs_email&utm_medium=email&utm_content=85159204&_hsenc=p2ANqtz-93eY4UDExDAnXycWjgJoSRwZTuuFQHqclAq0PSz5r846gHa680w3gKy4aSR2ZOe9TDWSPLTBksq6-0GqHdGeH8rIFDV90Dt1okTpl6vnHtFXf5aXQ&_hsmi=85158873

Also, I have been successful in conducting virtual private yoga sessions, and I have plenty of spots open if you're looking for customized one-on-one instruction. 

I wish for you what I wish for myself: to stay healthy, active, calm, and stay connected, even if it's from a distance.

Be well and safe,

Eva

Stop Waiting for Life to be "Normal"

Is it really June?

Today I realized that I've been in waiting mode for over 2 months.  Since the world stopped (or seemed to) mid-March, I feel as if I've been living life constantly wondering what's coming, and how to plan for it.  And sometimes I feel stuck because I am a big planner.  And these times don't allow for much planning ahead.  Unless it's something like "what am I going to have for dinner?"

And yet, while I've been waiting, life is still happening, the days and weeks tick by.  Just this week I was able to connect with yoga students by Zoom.  I've been able to see people I haven't seen in person for months, including family.  Some of them even live in other states or countries!

It's true that video conferencing and livestreaming is just not the same as being there in person.  My teaching style has been to observe your faces, breathing, and movement so I can subtly (or not so subtly!) direct you with my cues.  I shared essential oils and hugs, and heard your stories before and after class. 

But now that I can't see you that well, I try to give good verbal instruction, and have to trust that you know your own body well enough to make adjustments. Maybe that's a good thing - you know your body best, after all.  I still offer variations and options though.  And I still open up class 15 minutes early, and stay on after, to visit with everyone and check in.

So, no, it's not the same, but it's a pretty good alternative, if I do say so myself. As things gradually begin to open up, I'm aware that many (including me) are still going to be really cautious and maybe even reluctant to enter group settings.  Rightfully so! 

Now I won't "wait" until things are "normal" to keep living my life, and doing what I need for mental and physical health, and making plans for my classes.  I can enjoy life best by accepting that this is how things are right NOW, and staying present with each moment.

Thank you for your continued support, even if it's just reading my messages,

or sending out positive vibes!

Stay safe and be well

Eva