Hello March

Thank you

I want to thank everyone who checked with me after I wrote that I was going through a rough patch. The truth is that this happens every once in a while, but I don't often share it openly.

However, by being more open, I don't feel so alone. So many shared their own experiences, and I realized that we all struggle to maintain our mental balance at times (especially over the past year). Yoga and meditation really helps me stay grounded when I make the time for it, as well as the support of family and friends.

I'm looking forward to some family visiting over the next few days, and hoping for good things in March. Spring will officially start - although it already feels like summer in south Florida - and so will Daylight Savings.

Because yoga has been so important to me over the past year, I am gratefully committed to keeping classes going for my students (both virtually and in-person when possible).

With gratitude,

Eva

How’s Your Heart?

I wrote a post yesterday, then decided to change it this morning. Last week was rough on me, and I was drained. Between car repairs, preparing a virtual memorial for my 64-year-old uncle in Utah (while another uncle is in the hospital with COVID-19), mutant strains in the news, and worries about my family and friends in Texas, my emotional state was raw.

I am a naturally empathetic person, and I tend to absorb everything from people around me. That can be a blessing AND a curse!

But this morning I choose to change my perspective. I woke up after a good night's sleep (what a blessing!) with my husband by my side, and my dog Lulu snoring softly nearby. I have a nice place to live, food in the refrigerator, and I get to go teach a class at a beautiful studio this morning, then have the rest of the day to do whatever I want.

This is the best time of year in south Florida, and I plan to enjoy the weather by getting outdoors. Maybe later I'll crash out on the couch with my husband and dog the rest of the day, and binge on Netflix!

I still feel deeply for everyone who is suffering, for any reason. But today I need to protect my heart. I'm sending out healing energy and strength to everyone who needs it.

What are you doing to protect your heart today?

Stay safe, rest, Be well,

Eva

From My Heart To Yours

Happy Valentine's Day

I'd like to keep it simple this week. Not only because I'm dealing with a car issue, but also because sometimes I'm not full of wisdom or inspiration!

Honestly, though, I receive so much inspiration from each one of you who keeps in touch, whether it's attending class, calling or sending me messages, or even mailing me cards and gifts. My heart is truly full of gratitude for my students, my husband Luis and dog Lulu, and the ability to do the work that I do as a career (really a vocation).

Yes I'm sure I can dig up studies that show how yoga benefits the physical heart. But just as importantly, practicing yoga as an act of self-love and compassion is also good for our emotional heart.

From my heart to yours!

Stay safe, be well, share love,

Eva

Work In Progress

When I work with new students, I am often amazed at the contrast between the students I have been working with for years, in so many ways. Often when you see someone regularly, you don't notice gradual changes.

Does that mean that all of my long-time students are able to do so much more physically than they did at the beginning? Often yes; sometimes no. Life happens: we have injuries, get sick, and also get older. Sometimes we regress physically.

What constitutes progress really depends on the goal, right? Of course it's great when we notice that we are stronger, have calmer minds, better balance, or have become more flexible. But we shouldn't feel like failures if these don't happen, or we have an off day/week/month/year.

Here are some worthy goals in yoga (and life), in my opinion:

* Awareness of what your body can and can't do, which changes daily

* Mindfulness of your breath and mental attitude

* Willingness to explore and try new ways of doing things

* Commitment to stay present when coming to your chair or mat

* Regularly expressing gratitude for what is good

By working toward these goals, we can build confidence in how we move our bodies, and in our judgment. I am more impressed by a student who knows when to stop, or modify, a pose, than one who pushes through pain to achieve what they think they "should" look like or be able to do.

We are all a work in progress, after all, and life is a journey!

Stay safe, be well, move forward,

Eva

Stand Like A Mountain

When I look at a mountain, I get a sense of the sturdiness yet loftiness of it, its base connected to the earth and its peaks reaching to the sky.  It has natural contours in its shape, and often plant and animal life.  And although it appears immovable, in reality there are changes to it over time, usually gradual.  Wind, water, and fire can change its face; yet it can stand for millennia or even eons.

Mountain Pose (Tadasana in Sanskrit) may seem just like simply standing up.  But when done mindfully with intention, it brings awareness to our entire body; to our entire being.  It is the basis for most of our standing and seated yoga poses.

Here are some cues for Mountain Pose - these apply to standing and can be adjusted for sitting in a chair:

Feet - place your feet about 2 fists' width distance apart or more, toes pointing forward.  Feel your feet in contact with the ground, notice the entire surface of the foot and gently spread out your toes.

Legs - The legs extend up from the ankles, with a soft bend in the knees, not locked straight.  Try getting a sense of your front thighs lifting away from the knees. (In a chair, of course the knees and hips are bent, knees are over ankles and in line with the hips.)

Hips - Observe whether your tailbone sticks back or tucks under.  Try directing the tailbone down while the front of the pelvis lifts up subtly, firming the lower abdomen.

Spine - The spine lengthens up from the tailbone, maintaining its natural curves up to the back of the neck.  Imagine the ribs lifting away from the hips.

Shoulders and Arms - The shoulders are lined up over the hips; for many of us this means drawing slightly back and down if rounded forward.  Arms rest at the sides; palms can face in or turn forward to help open the chest. Hands are relaxed.

Neck and Head - The neck rises long from the shoulders.  The head is balanced on the neck, ears over shoulders (many of us tend to jut our head forward, so gently draw the chin back).  Imagine the crown of the head reaching to the sky without rigidity.

Close your eyes or focus softly on a point in the distance.  Take a few slow breaths and notice the sensations you feel.  Enjoy the sense of sturdiness and spaciousness in the body.

Stay safe, be healthy and sturdy,

Eva

Moving Forward Together

With all the things that have been happening in our world, we definitely need to pause at times to let things sink in, settle, and to rest.

Every week there is a different big story on the news, another issue to absorb our attention, until it seems it's all too much and we just want to make it all stop.

Ultimately we need to move forward to progress, though. I hope that we can move forward together, working to make things better for our families and communities.

We also need to keep moving physically to keep our bodies strong and mobile, and to stay resilient, even if it feels like a "crawl". If you need help with this, please know that I teach yoga that is accessible to ALL BODIES.

I look forward to moving in a positive direction, together.

Stay safe, be well, keep moving,

Eva

Managing Ups and Downs

Have you ever felt a "roller coaster" of emotions? Sometimes I get this, even within the space of one hour! (Last week's fire alarm testing in our building was a big challenge, especially since it was unpredictable)

It seems that there is no "normal," or even a consistent "new normal" these days, because things keep changing. So lately I've been studying how certain types of movement and breathing techniques can help with managing our responses to the ups and downs of life.

What I've learned is that a SUBTLE, MINDFUL, and SLOW yoga practice can help us adapt more easily. Taking our time to move and notice sensations actually brings our nervous system into a state of calm focus, often referred to as the "Rest and Digest" response.

This is the opposite of the state of alertness we move into when we sense danger or feel anxious. This is called "Fight or Flight." This is an important response to actual danger, but when we stay in that mode for long periods of time, it can cause real damage to both our physical and mental states.

What other activities besides yoga can lead to that calmer state? I learned a new term this week - "Tend and Befriend." Any activity we do that is more nurturing qualifies:

• Spending time with a loved one, whether it's walking together, or talking on the phone

• Petting your dog as she snuggles up to you (my recent favorite)

• Reading a book cozied up in your favorite chair (you can tend yourself too!)

• Taking an enjoyable yoga class - you didn't think I would leave this out, did you?

What's your favorite way to "tend" to yourself? I'd love to hear from you, so let me know! Of course, I also hope you can do some yoga with me in the coming week.

Stay safe and calm, be resilient,

Eva

Finding Inner Strength

Well, we made it through the first week of the New Year. Give yourself a pat on the back (or a hug).

However, the past few days brought more chaos into the world, on top of the pandemic and vaccine news. Many of us were glued to the TV on Wednesday as events unfolded in the U.S. Capitol, and we continue to watch the fallout from the attack. Whatever your political beliefs are, I hope that you agree that it was a very scary and dangerous thing.

Thursday morning was rough for me because I hadn't gotten much sleep Wednesday night, but I decided that I needed to show up for my students and for myself. The theme of classes that day was INNER STRENGTH. That theme has been in my mind ever since.

In classes I often talk about this or that muscle, or building strength in the core or legs. But more important is the ability to find that place deep down inside each of us that is able to stay calm and know what to do in a crisis.

We all have it; we have all experienced great difficulties in our lives; we are still HERE. For me, tuning into the breath to quiet my thoughts is the starting point. Meditation has also helped me so much.

Let's keep going, more determined than ever to show up for ourselves and each other.

Stay safe and strong, be well,

Eva

Welcome 2021 - Keep Hope Alive

Our trip to the beach on New Year's Day - it was windy but warm and beautiful

We made it past 2020 - whew!

Do you feel any different? Initially I felt a sense of relief as the clock struck midnight (yes I made it through, thanks to a nap lol). And January 1st was a good day for me, because it also happened to be my 16th wedding anniversary with my husband Luis.

But as the 2nd dawned, I realized that it's essentially the same world as it was in 12/31. We're still staying home as much as possible, wearing masks when we go out, and waiting for events to happen that are mostly outside of our control.

If I learned anything from 2020 it is this:

• There is so much that we have no control over, and

• We can adapt to almost any situation if we keep hope alive

1 year ago, if you told me that my business would have been conducted mostly online from home, I wouldn't have believed you. And yet here we are, moving forward the best that we can under the circumstances.

The difference is HOPE. And I hope you stay with me as we keep going in 2021!

Stay safe and healthy, keep hope alive,

Eva

Farewell 2020, Hope Ahead

I hear (and think) this over and over lately:  "I can't wait for 2020 to end."  This certainly has been a year full of extreme change and challenges, with some affected more than others.  We're all ready to turn the page to a new chapter - maybe even start a new book!

Not to be a downer, but switching the calendar to January 1st, 2021 doesn't automatically bring change right off the bat, does it?  Improvements we wish for ahead will require continued diligence, patience, and hope. 

I hope that we can all keep hope alive as we move forward.  And I hope that we also remember to do the things that keep us sane and healthy.  Thank you for the gift of your presence in my life in 2020!

Stay safe, be well, stay hopeful,

Eva

Holiday Yoga

How Is Your Holiday Season Going?

We're really not doing much holiday activitiy this year, are you? Besides the pandemic canceling any family trips, we just sold our house and moved to an apartment to downsize. It just hasn't felt all that festive lately.

But just this past week we managed to get out some decorations as we finished unpacking: some lights on the balcony, and treasured gifts from family and friends over the years. I've also been putting cards out that I've received from students, and these really warm my heart.

On Wednesday (my day off), I woke up with the idea of baking cookies for some strange reason. Usually I do this and give them out to neighbors, then send some with my husband to work for his coworkers. This year we really didn't have these options, but I was in the mood for baking anyway. Using what I had on hand (oatmeal, peanut butter, honey, and chocolate chips), I found a relatively "healthy" recipe, put some good music on, and got going. My husband volunteered to be the taste tester and clean-up man!

The result was a REALLY yummy, soft cookie that we've been eating for days. I suppose it's not so healthy when you eat 5 cookies in one sitting, but oh well it's the season, right? It made my heart happy, and that counts too. I hope that you find something that can make you feel as good as a warm cookie!

Stay safe, be well, find joy,

Eva

Here’s the recipe I used:
https://www.wellplated.com/healthy-peanut-butter-oatmeal-cookies/

Stop, Breathe, Be Present

Courtesy of Andrew Lue-Shue

I saw this graphic in an email from my friend Andrew for his meditation group, and got his permission to share it with you all. It's his gift to remind us all to Stop, Breathe and Be Present

According to Andrew, it is a high resolution image, so you may print it out and place copies in strategic places or you could leave the image on your desktop. Printed size = approx. 2.75 in X 7.6 in at 300 dpi (because it is high resolution it may seem larger on a computer screen which is only at 72 dpi).

Many of us are observing the holidays in a very different way this year, with many of our traditions changed or cancelled, for obvious reasons. I hope that however you spend the holidays, you can make time to be present to your blessings.

Be safe, be well, be thankful,

Eva

FEELINGS

The heart symbolizes where our feelings live

Yoga teachers say some things that may sound strange. You can't really "open your heart," can you? I try to use language that helps you connect to what we're doing in class, and that includes visualization and imagination.

I often say "notice how you feel." It's fascinating to me that the word "FEEL" can refer to physical tactile sensation, as well as emotions and mental state. I believe that physical sensations affect our emotional state, and vice versa.

If we are in pain, it can make us anxious, angry, or sad. If we are excited about something great that happened, it can make us feel light and at ease in our bodies.

So to some extent, we have the power to choose how we "feel" simply by shifting our mindset to gratitude, AND/OR by moving our bodies to release physical tension. It doesn't always work this way, but it's worth a try, right?

Be safe, be well, keep feeling,

Eva

Trust Your Inner Voice

Cool picture right? This is from a professional photo shoot I commissioned a few years ago with Joseph Lacy, of Joseph Vincent Photography, who specializes in Delray Beach, FL sunrises. It was my first photo shoot, and was SO much fun, even though I had to wake up early to be there at the crack of dawn.

Why I did this particular pose was to give the sense of being uplifted. I love the imagery of my feet gripping a craggy rock with the water moving around me, while reaching up with a colorful scarf to catch the breeze. All with the background of the ocean and a sunrise.

At that time my yoga business was very new and I wasn't really sure how to build it. But I also knew I was on the right track, and trusted that if I listened to my "inner voice" I would make the right decisions.

If something makes my gut feel tight or constricted, I know it isn't right for me. On the other hand, if I feel a sense of elation and lightness, that's my cue that I'm on track. Strange words from a career accountant, right? And yet, this inner knowledge has worked better than my logical brain so often that I've learned to trust it.

I'm writing this on Friday afternoon, and as of now we still don't have final election results. It's been a rollercoaster emotions week, following the poll numbers and analysis, and staying glued to the TV way too much.

Regardless of how we feel about the election results, I trust that next week we can move forward together.

Be safe, be well, stay uplifted,

Eva

Staying Grounded

Have you ever heard or used the expression: "that person is really down-to-earth"? It usually signifies someone who is sincere, open, and practical - the opposite of flighty or haughty. We often attach positive meaning to the ground, or earth.

I think that this is because the earth is our home, and we stay connected to it through gravity. So when we feel our feet on the ground, either seated, standing, or walking, we feel more stable. There is scientific research that demonstrates that physically connecting our body to the earth's electrical energy (such as being barefoot in the grass, or the sand at the beach), promotes physical well-being.

https://earthingcanada.ca/what-is-earthing/

As we move through the next week and its events, we may feel a little anxious and disconnected. (I've seen immediate tension reactions from friends just by saying the word "election"). This is when it's important to get "out of our heads" and get back into the body.

Some of the things you can do to feel grounded:

* While sitting upright in a chair, shift side to side, noticing which parts of your body feel the bottom of the chair. Press your feet into the ground then lift and wiggle your toes. Release the toes down, then roll toward the outer edges of the feet, then the inner arches.

* Stand up, then shift your weight from side to side, then slightly forward and back, observing the sensations in your feet.

* Take a few steps, noticing how your weight shifts through each foot from the heel to the ball, then to the toes.

* Pause in any position where you feet are on the ground, close your eyes and imagine stabilizing energy coming up from the ground into your feet, up the legs, your spine, and out through the crown of your head. Let the breath be natural or slightly slower and deeper.

Be safe, be well, stay grounded,

Eva

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