How you spend your time shows what is important to you. We make time for what we really want.
A Funny Way To Breathe When You're Stressed
What if the energy and peace you need is as "plain as the nose on your face"? (What a strange expression, right?)
I love this quote by body wellness author Geneen Roth, which probably refers to finding gratitude for what you already have. However, it really fits what I want to introduce today: Alternate Nostril Breathing (also called Nadi Shodhana in yoga).
This is a mindful breathing practice used, not only in yoga, but in mindfulness and relaxation practices to help the body and the mind. By breathing through one nostril side at a time, our nervous system moves into a more restful and balanced state. Other benefits, according to WebMD:
* Lower blood pressure
* Improved breathing
* Lowers fear and anxiety
If you have any respiratory conditions, a stuffy nose, or the practice makes you uncomfortable, you can still receive the benefits without closing off a nostril. Simply breathe gently and slowly, imagining the exhale and inhale on one side, then the other.
If you would like to explore yoga that helps you learn how to breathe and relax, you can work with me in group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.
Be Safe, Breathe Well,
Eva
P.S. Check out my FREE 3 minute video tutorial on Alternate Nostril Breathing
3 Steps to Self Care
I'm just returning from vacation and wanted to share this post about self-care from a guest contributor.
Carla Lopez kept her entrepreneurial spirit even after retiring a couple of years ago. She created Boomerbiz.org for retirees who still desire to work and achieve - a site that offers business resources for people in their golden years.
https://www.boomerbiz.org/
Whether you are ready to venture out into the world or you would rather continue to stay at home, there is still something to be said for putting in the time and effort to look and feel your best. You should take the time to incorporate a new routine (or reinforce old habits!) so that you can ensure that you are putting your best self out there.Nourish Yoga & Wellness presents some tips for improving your relationship with your body and mind as the pandemic continues.
Take care of your skin
As we have moved through the pandemic, it’s more important than ever to have an effective routine for taking care of your skin. “Maskne” (or acne under your mask) has been a common complaint so far since we all started wearing masks in public, but the damage to your skin is something you can reverse. You should clean and moisturize your face daily to avoid some of these issues, along with applying lip balm and making sure you skip makeup on the days you have to wear a mask for longer periods of time.
Take care of your body
Feeling good and looking good are two sides of the same coin. The same goes for eating well and exercising. What you’re putting in your body has an impact on your mental wellness — so make sure your new routine incorporates some nutritional guidelines. Diets focused on the consumption of fresh foods have been shown to have the greatest positive impact on depression-related issues.
When it comes to depression, there are several foods to take into consideration aspowerful allies. These allies include avocados, carrots, chicken, and walnuts — along with a host of other ingredients that you can turn into nutritional meals. Walnuts, in particular, are agreat sourceof good fats and Omega-3 acids and offer a good amount of protein, which helps keep your sugar levels in check. There are also great ways to find recipes online that incorporate these depression-fighting foods; for instance, you can incorporate avocados into breakfast meals, appetizers, or salads.
Exercise is good for your mental and physical well-being, as well. It supports your ability to think clearly and achieve mental stability. Yoga is a perfect example. This one-two punch benefits you physically through your asana practice, while tapping into the mindfulness angle helps you feel more grounded and centered. If you’re a yoga beginner, connect with Nourish Yoga & Wellness for classes that are created for all abilities.
Take care of your mind
Mental health and stability have been a priority that you should focus on throughout the pandemic and beyond. The connection between your mind and body is apparent, as well. Just as exercise improves your mental health, mental stability can improve your relationship with your physical self, and you should take steps to achieve ultimate mental wellness.
One proven way to improve mental wellness is to ensure your surroundings reflect the calm and comfort you are trying to exhibit. Environment has a huge impact on your brain. The external stimuli of our homes could have a negative effect on our minds, and making sure your environment is as calming as possible is key.
If work is taking a toll on your mental wellness, it’s in your best interest to find a new job or even switch careers. Take stock of your skills, and look for available opportunities that not only offer a job but also a culture that values its employees. If a new career is in order, you can pave the way toward a better future through an online degree program. Virtual learning makes it easier for working professionals to meet their obligations while enhancing their professional skills. For example, if you’re an RN wanting a post-licensure degree, an online university can help you achieve the necessary credits for a BSN without infringing on your work shifts.
Making yourself a priority, and putting whole-body wellness at the forefront, is key to providing the nourishment you need to live your best life. With these tips, you can easily implement changes in your life; changes for the better.
You can reach out to Carla at carla.lopez@boomerbiz.org for more information
Be safe, take care of yourself,
Eva
Vacation Stress?
Fun at the beach last week
Sometimes it seems more work than is worth it to take a trip. There's the prior planning, packing, arranging for Lulu care (a good friend who loves her is taking her in). Then the actual travel day of getting to the airport and our destination - air travel these days isn't fun, especially as we need to stay masked up. Finally, there's the disruption of our habits, as we'll be staying with family.
However, it's been a long time since we visited family in Michigan (now in Ohio), and we're due for some time off. In the end I know it will be worth it. And isn't the "disruption of habits" really the point? We'll be able to sleep in, stay up late, see some new sights, and just be with loved ones we usually only get to visit by phone.
I'm grateful we have the opportunity and means to take this trip. I'm also hopeful that I will be refreshed and happy to get back home at the end of the week.
Be safe, be refreshed,
Eva
Savasana: The Best Part of Yoga
SAVASANA POSE
According to Merriam-Webster: Definition of Savasana (also Shavasana)
: a meditative posture in which one lies on one's back that is typically considered the final resting pose in yogaSavasana is a pose of total relaxation—making it one of the most challenging.— Yoga Journal
(Note: it is often translated as corpse, or final resting, pose - eek!)
It seems strange that relaxation can be called challenging right? Yet I know from personal experience that it can be difficult to quiet the mind and enjoy doing nothing at the end of class. It's when it is difficult to relax that Savasana is the most important!
With all that is happening in the world right now, it's easy to feel anxious and helpless. Savasana is so powerful in helping move the body's nervous system from a state of fight-or-flight (doing and planning) to rest-and-digest (being comfortable in the present moment).
Although it is traditionally practiced reclined on the back at the end of a mat yoga class, we also end chair yoga by simply resting at the back of the chair.
There's no right or wrong way to practice Savasana, but you might observe that different visualization techniques may help you slow down the "monkey mind."
If you would like to explore yoga that helps you learn how to relax more completely, you can work with me in group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.
Be safe, be rested,
Eva
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
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.