Yoga 411

Ever use one of these?

Remember when we used to (literally) dial 411 on the phone? It was the number for Information in the U.S., and Canada. You actually got a LIVE person when you called it! The number made it into American slang to mean just information in general, as in "hey what's the 411 on that situation?"

These days, we have instant information at our fingertips on our phones or computers. 411 has turned into "Google or YouTube it." It seems there it nothing we can't access online.

Of course, it's important that we search out credible information sources. Anyone can post anything on the internet these days and call it news or facts. There's lot of junk out there!

It's the same with yoga - you can find yoga and wellness information everywhere. There are online classes on Facebook, YouTube, Instagram, and in person at many locations. How do you decide where to start? I always begin with someone I know and trust first, whether they are a teacher I like, or a good friend who gives me a recommendation.

Seems really pretty old-fashioned, but it's always been about people connection right? I credit most of my business success to word-of-mouth advertising: students inviting friends, or asking for classes in their community.

It is my intention to be a good source of yoga and wellness-related information to you. If you read this far, I am honored if you trust me to give you the 411!

Stay safe, be well, be informed,

Eva

Yoga For All Peeps

Courtesy of https://www.seriouseats.com/

I don't really eat Peeps - they are soooo sugary - but this picture made me laugh, so I had to share. One of the quotes from the website where I found it said "When you're made of marshmallow squish, you can bend in all sorts of directions."

We don't have Peep bodies that can be bent everywhere, right? To me the purpose in practicing yoga is NOT to bend a certain way, but to find the right "bends" and movements that help us feel and function better. I really believe that yoga should be available to EVERY BODY who wants to practice.

That is why I offer so many yoga options:

* Mat yoga that's accessible to us "mature" folk over 50 - for those who want to get down to the mat in seated, reclined, prone, and standing positions. It's also great for younger beginners.

* Chair yoga - for anyone who wants or needs the support of a chair, in both seated and optional standing poses.

* Wheelchair / Adaptive Seated yoga - for students in wheelchairs, or who prefer to remain seated throughout.

I offer many of these in-person and virtual livestream, as well as recorded videos. I hope you can join me soon!

Stay safe, be well,

Eva

Feeling Much Lately?

Courtesy of https://www.verywellmind.com/

It's no secret that I've been on an emotional roller coaster for a while, as I have been sharing my thoughts with you. Not for sympathy or attention (although I do appreciate all of the supportive replies), but because I know that so many of you have also struggled, and I hope that by being open about my experiences I can help you feel free to share and be supported.

As I'm writing this on Saturday afternoon, I'm marking the 1 year anniversary of my younger brother David's passing. In the past year I have lost so much: my brother, 2 uncles, a (false) sense of financial security and control over the future, and at times direction and hope.

And yet in this moment, I recognize that I have also gained so much. Even though we sold our house, we found a great apartment in a nice area, a funny and loveable dog named Lulu, and a slower/enjoyable pace of life even as I rebuild my yoga business. Although I will not get my brother and uncles back, I can treasure our good memories and know that they are at peace.

Most importantly, I have learned that real security and hope comes from staying connected and supporting each other through our struggles.

Stay safe, be well, stay connected,

Eva

HELLO SPRING

I think of spring as a time of renewal. Time to put away winter clothes and dig out some for warmer weather. Time to start planting if you're a gardener. And maybe time for spring cleaning?

For those of us in south Florida, this is a time that begins to feel like summer (already in mid-80s!), and we cherish the last of the cooler days as we see "snowbirds" who winter here begin to head back north. For those of you up north, I hear you've been getting a mixture of warmer days alternating with cold.

What about renewing our minds and spirits? What can we do to make space for a new season in our hearts? Are there old fears, habits, that we can "put away"? Can we "dig out" new thinking or activities that will put a spring in our step?

Personally, I'm going to commit to less time on my phone, and getting up a little earlier for long walks outside with my husband.

I hope that you can join me in yoga as I focus on renewing our minds and bodies in this new season of 2021. With live online classes, recorded videos, and now in-person classes, you have so many options to yoga with me!

Stay safe, be renewed,

Eva

Keep Marching

Notice I didn't write "Spring Forward" - I'm not quite ready to "Spring," are you?

As we hit the anniversary of our shut-down from COVID-19 last week, I was struck by so many emotions. On Friday the 13th of March 2020, I learned that ALL of my yoga classes were closed down. I already knew about the official pandemic declaration 2 days before, but was still in denial.

1 year later, and here we are. I am amazed and humbled by the students who have followed me into the crazy online world of Zoom and YouTube videos. I seriously miss those who didn't make that transition, and also completely understand - it's not quite the same, is it?

Thanks to technology, and some cautious re-opening of in-person classes, I'm grateful to report that I now offer 7 live public group classes a week. I have shared with you, my audience, that I struggled to stay balanced emotionally at times, so now I am sharing what has helped me to keep going.

How do we keep going?

1. Stay present when things seem overwhelming
Things will not return to "normal" for some time, if ever, but in this very moment we are alive, and hopefully have our basic necessities covered, and possibly more.

2. Take time for self-care
Find things that nurture your body and soul EVERY DAY. Whether it's having your favorite tea or meal, listening to good music, or taking a yoga class (or all of the above), doing uplifting things can help you feel grounded and content.

3. Continue with HOPE
There are some things to look forward to as people get vaccinated, and things eventually reopen. Just imagine reuniting with some favorite people and activities. If this makes you feel bad if any way, return to #1!

Thanks for helping me continue,

Eva

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