3 Ways Yoga Helps in Bad Times

I admit it: I have really bad days, but I don't always show it.  I am generally upbeat when I'm interacting with people, especially when I'm teaching yoga.  I want people to feel good.  I want to feel good. 

But there are times it's not easy, or authentic, to be cheerful.  Yoga doesn't fix everything, and being a yoga teacher doesn't mean that I don't have problems.  If you've been to my classes the past few weeks, you know that I've had foot problems and low back pain.  I'm still recovering (in many ways) from everything that happened in 2020! 

It's easy to enjoy yoga when everything is good.  It's much more difficult - yet more important - when times are tough.  That's because yoga isn't only about the poses (called asana), but also can include a whole system for how we live our lives. 

Here are 3 basic ways that yoga can help during bad times:

1. Breath - simply taking time to notice the breath and slow it down calms the nervous system.

2. Staying Present - tuning into what what you are feeling and experiencing in the moment can help turn off the "monkey mind" that wants to run constantly.

3. Mindful Movement - giving yourself permission to move in ways that help you feel better physically, or rest, can release physical tension.

By combining these 3 things together, we may experience a mental/emotion reset that helps put things back into perspective.

I like to incorporate these basic concepts in all of my classes. If you've read this far, thank you - I hope that you can relate. Send me a message and share your struggles and successes. I have a good ear, even if I don't have all the answers.

If you would like to explore yoga that helps your mind and body function and feel better, you can work with me in group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be well,  

Eva

Are You A Gorgeous Grandma?

GORGEOUS GRANDMA DAY HISTORY

"Alice Solomon created Gorgeous Grandma Day in 1984 to honor women of a certain age, whether they were grandmothers or not. It’s a time to recognize their accomplishments and their abilities. Their lives have only just begun."

https://nationaldaycalendar.com/gorgeous-grandma-day-july-23/

I'm going to assume that "women of a certain age" can be anyone over 40 (I have relatives that even became grandmothers in their late 30s).  My grandmothers were both beautiful, inside and out, and did amazing things in their lives.

Being in the grandma stage of life myself, I believe that we should celebrate our lives.  It's time to step back to admire what we've done and who we've become.  

It's also a great time to invest in caring for ourselves, so that we can stay strong, healthy, and joyful.  To live our lives with vibrancy.  That is my intention in the yoga classes that I teach, and for myself.

Whether you are a Grandma or not, if you would like to explore movement that helps your body function and feel better, you can work with me in group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Celebrate You! 

Eva

That Time I Crashed Down The Stairs

I found myself on my back at the bottom of the stairs,

clothes scattered, looking up the staircase and yelling "I'm OK" to neighbors who had gathered. I had been carrying a stack of clothing on hangers over my arm, plus a duffel bag, purse, and briefcase, down 3 flights of stairs to put in my car. There was an elevator in the building, but it was tiny, slow, and usually full. And of course I was impatient to get going. I lost my footing, twisted my ankle, and tumbled down half a flight of stairs.

I wasn't ok, and in fact I later found that I had torn the ligaments in my left ankle. I hoped that I just had a sprain (wishful thinking) and went to work. After a few hours with my ankle ballooning up, a coworker took me to the doctor, and I was admitted to a hospital immediately for surgery. I was out of work for 6 weeks of recovery, and it was many years before I had full range of motion in that ankle.

This happened decades ago in my career as a CPA, but I can still replay that fall in my mind very vividly, as if it happened yesterday.

I learned some important things that day:

1. Slow down, especially when you're doing something precarious, and

2. Don't do dangerous things with your health!

Seriously though, balance is affected by so many variables: awareness, ankle strength, hip mobility, posture, and vision, to name just a few. Because NOT FALLING such a concern for me, and nearly every student I teach, we practice balance in every class that I teach.

If you need help maintaining or improving your balance, you have many ways to work with me: group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Mindful, Be Well, 

Eva

What's On Your MIND?

I used to say that the #1 complaint I heard from students starting yoga was back pain. I may now have to amend that, because mental health is quickly taking over, in the forms of anxiety, stress, depression, and impairment.

Maybe the increase is because we've spent the past year and a half dealing with a pandemic, plus political and social unrest, plus economic uncertainty for many. Or maybe it's been there all along and people are finally feeling Ok to talk about it.

In the classes I teach at addiction treatment centers, which is probably 80% people in their 20s and 30s, anxiety and depression is what they almost all have in common. I also hear often from my family, friends, and students about feeling stressed about anything from finances to health to kids, or just trying to juggle too much.

We all have concerns about loss of memory and cognitive brain function, for ourselves and those we love.

I'm not a mental health professional, but I will always share resources that I feel are useful. Breathing techniques and meditation for general anxiety is my go-to. Memory exercises and movements that we do in yoga class can help maintain cognitive function.

However, these are not a cure-all for serious mental health issues. Don't hesitate to seek out help from a professional - years ago I got mental health counseling and it made a HUGE difference in my life!

Speaking of which, I wanted to share this resource from MemoryCare.com, whose mission is to "support older adults living with memory impairment and their families." According to their website:

”Dementia, and specifically Alzheimer’s, is a serious, growing problem. In fact, 1 out of every 10 adults over the age of 65 has Alzheimer’s dementia. As Boynton Beach’s senior population continues to grow (14.77% growth between 2014 and 2019), so does the concern about aging and the risk of cognitive impairment.”

The site provides guides with memory care information in your area. Check it out:

https://www.memorycare.com/memory-care-in-florida/

Take care of your brain, it's the only one you have!

Be Mindful, Be Well, 

Eva

Freedom

What does freedom in the body mean to you?

The quote above is from Vanda Scaravelli (1908 - 1999), a yoga teacher who contributed to the introduction of yoga to the West. In her book (Awakening The Spine: Yoga for Health, Vitality and Energy) she wrote: “if you are kind to your body, it will respond in an incredible way.”

What freedom are you seeking?

When I started practicing yoga 18 years ago, I was looking for relief from back pain and anxiety. I spent long hours at a computer in my previous profession stressed by deadlines; so much of my anxiety was caused by wanting things in my life to be a certain way, and always trying to figure out how to make that happen. (This is a recurring tendency for me, by the way)

Here are a few things I think we can experience through the practice of yoga and meditation, from my own experience:

* Letting Go of Expectations
Breathwork and meditation can help us let go of the need to control, experience the present as it is, and to explore movement with the body we have today.

* Releasing Tension
The movements we do are designed to help release tightness in the muscles and increase range of motion in the joints. In addition, the mind can become more focused and calm.

* Building Confidence
When we are more aware of our body, we intuitively know how to move safely and can increase mobility, build strength, and improve balance. Freedom from fear of falling or hurting ourselves is priceless!

* Finding Ease
Giving ourselves permission to spend time on things that improve our health, to move with ease, and to rest, gives us freedom from the constant need to DO and just BE.

If you are looking for, or working on, freedom in body and mind, please share what's working for you, or let me know if I can help.

Be Well and Free & Happy 4th of July, 

Eva

One Hour

What can one hour do for you? Is 1 or 2 hours a week enough to get any benefits from yoga? What about once a month? Most of my classes are about an hour. There are 24 hours in each day, 168 in a week, so it seems like a small fraction of our lives right?

(Confession: I blush with embarrassment when I compare how many hours I practice yoga vs. watching TV, and I'm a teacher!)

I was discussing this with a lovely client I've been working with for many years. She says that her balance has improved tremendously, and that she really feels it in her body when she misses a session.

As I pondered our discussion, this is what I came up with, and what I believe can happen when you practice yoga, even for 1 hour:

* Awareness
Through mindful movement and breathing, we get in tune with our body, breathing, thoughts, and emotions. At times we discover imbalances, and other times we find our strengths.

* Repetition creates new habits
We repeat many poses and practice alignment and breathing in each class, and some of it becomes familiar, forming a new habit and way of moving. I've had students tell me they didn't realize they were holding their breath until they came to class.

* Take yoga into your life
With awareness, practice, and repetition, it can affect how we do things the rest of the day. Maybe we remember to breathe calmly when a stressful situation happens, or notice when our posture is collapsing.

* Empowerment
The real benefit of "practice" is learning to trust our own inner knowledge of how to be in our bodies, regardless of what anybody else is doing.

Whether you practice one hour a day, one hour a week, or once in a while, give some thought to whether yoga impacts your life.

Breathe, Move, and Be Well, 

Eva

Ode to My Dad

Have you had someone in your life help you think differently, to challenge the norms? For me that person is my Dad, otherwise known as Ricardo, or Rich for short.

I was raised in a mostly traditional household with my dad working in a manufacturing job (maintaining sewing machines in a factory, then later moving to quality assurance for electronics), while my mom was a homemaker. (She's pretty amazing too.)

Although my Dad did the regular workaday thing, I came to realize that he thought and did things a bit differently. He's very philosophical and logical, and tends to play it safe, yet he's also a bit of a rebel in rejecting stereotypes. He taught me to be responsible, but also to think for myself, not to always accept things on face value.

He was strict with me as his only daughter and the oldest of 6 kids, but also encouraged me to step back from following a path just because I thought I "should," and consider alternatives. I didn't always listen to him, but looking back on those times, he was usually right. Even when I messed up big time, he was still there to hold me up and help me get back on track.

Because of his support (and many others along the way) I eventually had enough confidence to go to college, become a CPA, and then later to leave that career to do something that I really love - teaching yoga! To this day I bounce things off him when things are changing in my life and know that he is always my guiding light.

Whether you are a father, or you're celebrating or remembering one, I hope you have had someone like this in your life you can thank today.

Happy Father's Day!

Eva

Do You Listen To Your Body?

What does that even mean? So many of us don't even stop to hear what our body is "saying" to us, until it becomes a scream!

On the one end, we may push through our day, accomplishing various tasks, telling ourselves that we'll take a break when ____ is done. Our brain tells us to keep going, to be productive.

On the other extreme, we may take it so easy that we exert minimum effort for everything. We never want to challenge ourselves physically. It seems we just want to rest all the time. But it that our body or our mind talking?

How do we really listen to our body? Here's what works for me (and you may notice some of this is how I start most classes):

1. Find some quiet time alone and be still.
Find a nice spot where you can sit comfortably. Turn off the TV, your phone ringer, and move away from your computer.

2. Tune into the 5 senses: sight, sound, smell, taste, and touch.
What are you noticing about your body? Listen to every little signal, from your scalp to your toes. If your brain is jumping in to tell you analyze, rehash, plan, or act, tell the thoughts to pause.

3. Notice your breath and your feelings.
As the breath moves through the body, notice what moves with inhale and releases with the exhale. Keep the breath moving calmly, and allow yourself to check in with your emotions and mental state. Again, no analyzing, planning, or taking action - just notice.

4. Choose what you want next.
At this point it may be clearer what your body needs. You may keep with this stillness as a meditation. If you feel weary, rest. If you're ready to move, test some gentle movement. If it's feeling good to move, keep it going and maybe increase your pace or intensity.

Honor your body, it's the only one you have!

Eva

I'm Back!

My dog Lulu in Sphinx Pose - she definitely knows how to relax!

I took some time off from classes last week to rest and recharge. It was a "stay-cation" because I didn't travel, but it was nice to sleep in and do things (or not) at a leisurely pace.

I also did a little bit of "work" in the form of catching up on my bookkeeping and some small sewing projects for a few hours. I actually like little productive projects like that because it gives me a sense of accomplishment.

I've mentioned in classes that I have been dealing with plantar fasciitis for a few weeks. The pain isn't completely gone, but it's definitely more manageable. I feel much more refreshed and ready to get back to my "normal" schedule.

All of this is to say that I COMPLETELY understand and respect when you need a break too. I get it - sometimes life gets in the way, or you just want to rest. I just hope that when you're ready to get moving, you tune in or show up, because I love practicing together!

Rest, Refresh, Recharge,

Eva

FREE Video Library Access - Vacation Time

Read more about the significance of poppies for Memorial / Remembrance Day at:
https://www.avasflowers.net/blog/poppy-flower-memorial-day/

I'm taking a little time off from my public classes next week, beginning on Monday 5/31 - Memorial Day, through Thursday. I have no specific plans, just want some down time to relax.

I'm opening up my library of recorded classes to everyone for FREE, to give you plenty of yoga access during the week. There are 90 chair classes and 39 mat classes up! (Access is usually reserved to subscribers who contribute at least $20 a month.)

Open the library by clicking on the appropriate link below.

Password: MayYouYoga

Go To The Chair Yoga Library

Go To The Mat Yoga Library

Sign Up For Subscription

Happy Memorial Day, 

Eva

P.S. Password will change Saturday June 5th

Monkey Mind?

I have a confession: it seems that my default mental condition is a chattering "monkey mind" - planning, analyzing, and sometimes worrying. Honestly, I deal with this on this on a nearly daily basis.

Almost 18 years ago I finally tried yoga because I was looking for relief from back/neck pain and anxiety. It was a pleasant surprise to find that basic spinal movements helped me feel better physically. However, throughout the class my brain was still spinning thoughts of "am I doing this right?" or "I don't think I'll ever be good at this like her." Then we got to Savasana - final relaxation. I was miserable trying to be still, thinking of my lunch and the work waiting for me on the desk. How could I possibly relax?

But I also discovered that being focused on breathing helped me let go a little. This was the beginning of understanding mindfulness: the more I had a focal point for my brain, the less it drove me crazy. I also learned some great tools from a mental health therapist about 10 years ago that made a big difference in my life - more on that in a bit.

Here's what I find helps calm the mind:

* Observe the thoughts that come through.
Don't try to control them, but also try to let them come and go. Think of them as balloons or clouds floating by.

* Listen to and feel the breath, in and out.
What's the depth, pace, texture and physical sensations that happen with each inhale and exhale?

* Stay in the NOW by paying attention to the 5 senses:
Sight, Smell, Taste, Hearing, and Touch. As soon as thoughts go to judgment (why does that hurt?), planning (oh I need to make that appointment), or rehashing the past, go back to the beginning.

* EFT Tapping - Emotional Freedom Technique tapping technique.

I have begin to introduce this technique in my classes. I am doing some training and will continue to share what I know. For now know that it's a technique often used with people dealing with PTSD and anxiety. It uses a combination acupressure points and statements to interrupt the cycle of negative thinking and calm the nervous system.

I'm including a link to a brief video demonstrating the technique for you to try below, and a chart of the tapping points. If you give it a try, let me know. Or let me know what you do if you feel anxious, stressed, or depressed that helps YOU.

May you have a calm and happy mind, 

Eva

Surviving vs. Thriving

I read the above quote from Oprah the other day, and it made me reflect on just how resilient we humans can be.   Even when big  "shake-ups" happen, if we stay grounded and present in the NOW, and reach out to each other for support we can find a way to make it through and forward.  Has this been true for you?

Just over 1 year ago I was reeling from the COVID-19 shutdown of everything, including my business, and the death of my younger brother.  At that time all I could think of was to get up each day and do what was needed to SURVIVE.  Sometimes I could only manage to stop to BREATHE and recognize I was OK in the moment.

And now, even after all we've been through, I can honestly say I have begun to THRIVE again.  Despite the many losses, in many ways my life is better.  I still miss the family and friends I lost, of course.  But I'm grateful that I was able to rebuild my yoga business and schedule in a more intentional way.  And I feel closer to those of you who've stuck with me all along, whether by sending encouraging messages or joining in my classes.

My home life is better than ever, and thanks to my husband's recent return to work, I can even ease off just a little.  Don't worry, I'll still keep offering yoga in both online and in-person formats.  There will be transitions as mask and social distancing restrictions ease up and things open up again.

May you thrive each day, 

Eva

Wisdom Bombs

After last week's posting I received some great responses. So many of you have amazing life experiences, lessons, and history to share, and I LOVE hearing from you!

I love that this communication can be about meaningful things besides yoga classes. Yoga really is about connection, after all.

Here are a few thoughts I gathered to share with you:

"A goal to strive for: I willingly and consciously release from my mind, body and spirit all that no longer serves me." - IS

". . .the thought came to me that love is above doctrine. And love is the greatest law." - RS

"When we release expectation and invite appreciation, all the moments of our lives become openings and opportunities." -Kristi Nelson

Stay safe, be well, find inspiration, 

Eva

Words of Wisdom

This quote by Maya Angelou is my guiding motto. I've had many role models in my life, but one thing most had in common with them all is that they made me feel good in some way: uplifted, comforted, confident.

I aim to do the same in my regular interactions with people, and especially when I teach yoga classes. I always want my students to feel better after the class ends. Some of my teaching is physical instruction about what we're doing, some of it is simple encouragement. The best class is where everyone feels:

* Welcomed into the group,

* Accepted just as they are, and

* Empowered to move in ways that work best for their body

Do you have any favorite quotes or wise thoughts of your own to share with me? I learn so much from you, so please send them! It can be about anything: relationships, fashion, food, etc. Email me at eva@nourishyogawellness.com.

Stay safe, be well, share inspiration, 

Eva

How Is Your Energy?

Have you ever found yourself spending time on your computer, phone, or TV, and then feeling blah afterwards? I don't mean uplifting things like corresponding with a loved one, or watching something fascinating and educational. More like the mindless scrolling or bingeing that seems to waste the hours. Or there's that one friend or family member you talk to on the phone, and afterwards feel mentally exhausted.

Although these activities don't seem energy-intensive, they can drain you of any motivation to do anything else.

Brahmacharya, a Yama (principle) of yoga is sometimes translated as abstinence. I believe that it can also be interpreted to mean a correct use of energy so that it is preserved for better activities that may actually INCREASE our feeling of vitality.

What kind of things can you do to raise your energy? Here are 3 of my favorites:

1. Spend time in nature. I love walking where there are trees, or going to the beach just to immerse my senses in the environment and get outside of my head.

2. Spend time with someone who builds you up. You know that person you like to visit with, when time just flies by.

3. Take a yoga class / get some movement - of course you know I would say that right? I actually took a class with one of my favorite teachers yesterday and couldn't believe how much energy I had the rest of the day!

I hope you can join me in a class this week, so we can energize each other.

Stay safe, be energized, 

Eva

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