Can I Rebuild?

One thing I've noticed as I reconnect with people after 2+ years of being apart, is that many of us lost some physical abilities. 

I know that my physical strength, cardiovascular capacity, and overall energy declined since 2020.  This was partly because of some injuries, but mostly because I stopped doing much strength and cardio work.  I stopped pushing myself physically in order cope with stress (which was necessary - no shame in it).

Whether it's because of injury, surgery, illness, or simply decreased activity, a decline in health and abilities can also happen as we age.  Is it possible to rebuild?

The answer is an optimistic . . . maybe.  I have seen my students become stronger, more confident, and more energetic, after just a few yoga sessions.  I also know that certain changes may not be completely reversible, such as range of motion after a serious injury.  But it's definitely worth exploring.

How do we get the ball rolling?  Here are a few tips:

1. What do you want to regain? Strength, resiliency, and range of motion are some examples.  I suggest choosing a priority and focusing on that.
2. Remember the WHY: How will it benefit your life?
3. Make a plan: What steps do you need to take?
4. Schedule time: Put those action items on your calendar to start / restart a good habit.
5. Assess and reassess: What's working? What's not and needs to change?
6. Repeat from step 1

If you want to practice yoga with me to rebuild and refresh, I provide many yoga options, includinggroup classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well,  

Eva

Inner Strength

When did you last experience a difficult time?  How did you get through it?  I had a difficult experience recently, and I learned that tapping into my inner strength took using tools for calmness, and asking for help.

I am not always strong.  There are times I feel that I just don't know how to keep going.  Do you ever feel that way? 

I had many grueling moments over a recent 10 day period helping my mom pack for movers, and the drive from Arizona to Florida.   

Here's a moment when I lost it last week:  After a 9 hour drive from El Paso to Austin, Texas as part of our trek, we visited my baby brother Matthew and had a nice dinner together.  I made sure to leave by 7 pm because I knew we only had about 1 hour to get to our hotel before it got dark.

One of my biggest fears is driving at night, especially in a big city that I don't know.  Guess what? Our GPS got us lost so that we ended up in an abandoned parking lot.  After circling for a bit, I called the hotel to get instructions, only to find that they had canceled our reservation, even though I had called to let them know we were arriving late.

At this point I began to panic, because it was now completely dark, and I had no idea what to do.  Mind you, this was after 5 days of packing, and 2 full days of driving.  I was exhausted and scared.  I wanted to crawl up into a ball and give up. 

Fortunately, my mom kept me calm, and my husband guided me to another nearby hotel by phone.  We got some sleep and kept going 2 more long days to get home: through some heavy traffic construction areas, and a time we thought we were going to run out of gas looking for diesel fuel.

Here's what I learned: we can do hard things when we need to.  For me, remembering the WHY of why we were working so hard, and pausing to use my yoga breath helped.  I'm rested and doing fine now, and my mom is beginning to settle into her new home.

If you want to practice yoga with me to build inner strength, I provide many yoga options, includinggroup classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Happy 4th of July,  

Eva

Travel Adventure

"Wherever you go becomes a part of you somehow." — Anita Desai

This past week I traveled 2,400 miles with my mother from Phoenix, Arizona to Boynton Beach, FL by camper van.  It took us 4 days.  Added to the 5 days before that sorting and packing for movers, we had more time together than we have had over the past 2 years combined.

I'm still recuperating, but I already know that the experience is one I will remember forever.  I'll share more later when I've had time to reflect on everything.  I didn't do much in the way of yoga poses (because I was so busy), but yoga breathing and meditation helped me tremendously.

If you want to practice yoga with me, I provide many yoga options, including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well,  

Eva

Eye Love

Bird's-Eye View refers to being able to see things from a wider perspective, literally and figuratively.  The expression "Eagle Eye" is used to describe someone with sharp vision, and good attention to detail.  Of course vision is extremely important to humans as well as birds.

I received this article from NVISION, a community of surgeons, optometrist partners, and employees dedicated to helping people live better by seeing better. The article discusses how eyesight can be affected by neurological conditions, such as Alzheimer's, and the impact to help people affected, including caregivers.

This reminded me of eye movements we sometimes do in my classes - I had almost forgotten about them until recently.  Eye Yoga is not intended to address severe conditions, but can reduce eye strain from too much time looking at devices.

What Is Eye Yoga?
(Yoga & Eye Health, Eye Care Institute)

Eye yoga refers to specific exercises that engage all of the ocular muscles that support eye movement. These exercises help improve the flexibility in these muscles and help you focus better.

Common eye yoga exercises include:

• deliberately and repeatedly looking up and down, then left and right

• closing your eyes for several seconds to increase moisture on your eyeballs

• warming your palms and then placing them over your closed eyes

• choosing an object and staring at it without blinking. During this exercise, focus and unfocus your eyes

Watch for some eye yoga in classes this week!

If you want to practice yoga with me to help you reduce stress, I provide many yoga options, including  group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well,  

Eva

Joy or Enjoy?

When I asked some students this week about whether there's a difference between enjoyment and joy, I received some puzzled looks and some thoughtful ones.

I had to pause when I heard this part of a TV interview with Ron King @ronking_nyc, who used to be a high powered executive, but now runs a donkey sanctuary farm. 

What's the difference?  I think of enjoyment as anything that gives momentary pleasure; whereas joy comes from what makes me feel uplifted.
 
From the article:  While trying to determine if he could tackle the challenge of running a donkey farm, he came to a new self-discovery: “I enjoy Gucci suits, and my Mercedes AMG, and eating at the great restaurants and valet parking at the movie theater,” he muses. “But they didn't bring me any joy. What brings me joy…[is] either connection or impact,” he says. “Connection to someone or something, or having an impact on my world in some way.”

What brings me joy is: spending time with loved ones, being in nature, reading, and of course yoga!  What about you - what lifts you up?

If you want to practice yoga with me to help you increase joy, I provide many yoga options, including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Joyful,  

Eva

What is Health?

Photo credit to The Health Project

When you think about improving your health, do you mostly think about eating right, or more exercise?  The World Health Organization (WHO) defines health as 'a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity.'

The Circle of Life wheel picture above comes from The Health Project, and is a representation of various areas that affect our quality of life:  physical activity, food, home environment, relationships, social life, joy, spirituality, creativity, finances, career, health,  and education.  I would suggest that "Health" really encompasses all of the areas, ideally in balance. 

You may have other factors that are important to you.  I would probably add adequate sleep / rest, and mental health too.  If one of these things is out of whack, it can affect your overall health.

As an exercise, try putting a dot in each wedge: closer to the center if it's an area you aren't satisfied with; closer to the edge if it's an area you feel good about.  Connect the dots and you have a picture of where you are out of balance.  Pick one most important to you, and identify one simple thing you can do to improve it.

I haven't mentioned this recently, but I am an holistic health coach, as well as a yoga teacher.  Please feel free to reach out to me for support.  I don't promise to have all the answers, but I do have access to lots of great resources.
 

If you want to practice yoga with me to help you stay healthy, I provide many yoga options, including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Happy Memorial Day Weekend,  

Eva

Knee Health

Photo credit: <a href='https://pngtree.com/so/knee'>knee png from pngtree.com/</a>

Do your knees make cracking or popping sounds?  Mine do, plus a little "grinding" sound on the right side sometimes.  Many of the crackles are normal and nothing to worry about, according to this article.

It is so common for people over the age of 50 to have knee dysfunction or pain.  Knee problems could be due to injury or regular wear-and-tear over decades of activity.  This can affect the ACL, the ligament which stabilizes the knee, or the menisci, which are cartilages that act like shock absorbers.
 
The good news is that the knee is surrounded by connective tissue and muscles.  By working on the upper, inner and outer thighs, as well as the hamstrings, calves, and shins, we build support for the knees. 

In yoga, in addition to the outer muscles, we also work from the inside out.  This is what we mean when I say "imagine hugging the bone", so we can engage the muscles closest to the bone, and work outward.

If you want to practice yoga with me to help you keep your knees and legs strong, I provide many yoga options, including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well,  

Eva

Body Image

The body positive and body neutrality movements have emerged as a response to the constant societal pressure to have thinner, better-looking bodies, and to look as youthful as possible.

As I understand it, the difference between the two movements is that positivity encourages us to love and accept our bodies as they are; neutrality asks us to appreciate our bodies for what they do.  This article goes into more depth.

Personally, my weight fluctuates quite a bit (even though I eat healthy), and my body has changed over the years.  I have never been what anyone would call thin (except once when I was really sick - I got lots of compliments).  I remember my mother eating cottage cheese on lettuce and drinking Tab to lose post-pregnancy weight when I was a kid.

I sometimes succumb to that pressure - I feel fat, short, old, and unworthy on bad days.  I consider going on a new trendy diet.  But then I think about how my sturdy thighs have been there for me over the years.  I love my curves just as they are now, and I'm grateful that my body and mind are working pretty well.

I'm not discounting the fact that losing a few pounds could be beneficial for my joints, and that eating a good whole food diet can help most people with their overall health.  But there are thin people who aren't healthy, and bigger bodies that are very healthy.  I believe that we should focus on health rather than size or appearance.

If you want to practice yoga with me to benefit and celebrate the body you're in, I provide many yoga options, including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well,  

Eva

MOM

Mother's Day is coming this Sunday in the U.S.  In Mexico Día de la Madre is May 10th, regardless of the day of the week (my stepmom lives with my Dad in Mexico).

I am very fortunate to have many moms in my life right now: my mother, my step-mother, and my mother-in-law.  I don't have any children myself, unless you count my English bulldog Lulu as my "fur" kid.  She definitely brings out my nurturing side, and so do my yoga students.  

I also recognize that this can be a tough day for those who have lost mothers, or who have/had difficult relationships.  I send out nurturing thoughts to you too.

In addition to however you commemorate the day, I invite you to celebrate Mother's Day by tapping into your inner nurturer today for self-compassion and self-care.

If you want to practice yoga with me, I provide many yoga options, including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well,  

Eva

Daily Practice

The picture above is my yoga teacher friend Karen and I at the Yoga Teacher Conference in Denver last week.  It was quite chilly outside at times, and in the hotel too, so we loved sitting at this fireplace during breaks.

There were so many presentations, social events, and yoga classes that we hardly left the hotel!   I was inspired by the diversity of teachers: age, gender, ethnic background, and experience.  The main takeaway that came up for me was:

Sadhana - Daily Spiritual Practice

What kind of activity do you do regularly that brings you great peace or joy?  It doesn't have to be prayer, yoga, or meditation.  It can be something like working in your garden, talking to a loved one, or observing nature.  When you do these things on a regular basis, it becomes:

Abyhasa - Consistent Practice Over Time

When you commit to this consistent daily practice, it can give you the grounded state of tranquility that carries into the rest of your life.  It can guide how you interact with others, make decisions, or react to difficult situations. 

I'd love to hear what your favorite practice is.  Of course, you can guess that mine is yoga and meditation.

If you want to practice yoga with me to feel grounded, I provide many yoga options, including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well,  

Eva

Travel and Elevate Time

Next week I am going with a good friend to a Yoga Conference in Denver CO.  We both have been talking about how much we need time to relax and restore ourselves as teachers.  The theme of the conference is Elevate, which is fitting.

All of the yoga teachers I know have worked very hard over the past 2+ years to keep their yoga communities and classes going.  Some have burned out or changed careers to survive.  I am so grateful to still be in business, and connected to my students.

On airplanes we are told to "put on your oxygen mask first before helping others," in case of emergency. I feel this trip is going to provide that needed fresh breath for my mind, heart, and soul.  I am ready to soak up some inspiration, education, and camaraderie.  (I also need to dig out some "winter" clothes, because I think it will be much cooler than what I'm used to in South Florida!)

I hope to come back refreshed and ready to share what I've learned with you. 

If you want to practice yoga with me to feel elevated, I provide many yoga options, including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Uplifted,  

Eva

Do You Suffer?

It blew my mind when I first read this quote from the Yoga Sutra.  The word suffering conveys so much, but it is simply "the state of undergoing pain, distress, or hardship." Suffering is just a part of the human experience, is it not?

What kind of distress do you experience? It can be physical, mental, and/or emotional.  Here are some examples:

* Chronic back pain
* Tension or stiffness anywhere in the body
* Turmoil from a mind that constantly plans or rehashes events
* A sense of overwhelm, or of not "being good enough"
* Worry about circumstances beyond your control
* Being so distracted that you don't experience or enjoy the current moment

If you experience any of these, then you may feel far from having inner peace.

The commonly known physical benefits of yoga movement, such as flexibility, strength, balance, relaxation, etc.,  are good reasons to practice.  But when you experience even a small reduction of pain, and a glimmer of inner peace, that is when yoga becomes a lifestyle and not just an exercise.

If you want to practice yoga with me to reduce your suffering, I provide many yoga options, including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well, Be Peaceful,  

Eva

Hello April

My new lawn ornament - I couldn't resist!

April is already feeling like a month of tentative new beginnings.  I think the phrase "cautious optimism" fits well.  Despite plenty of bad news, I feel a ray of much-needed lightness. 

People are out and about more, although many still wear masks when indoors.  I'm hearing about family, friends, and neighbors making travel plans for the spring/summer.  (I'll be heading to a yoga conference in Denver with my friend Karen for a few days at the end of the month.) 

My class schedule is now lighter, because many in-person community classes are on hold until fall.  I'm grateful for that, because my husband and I have been busy settling his mom into her new home near us. 

I do still have some in-person and virtual classes going, so you have plenty of opportunities to keep moving!

If you want to practice yoga with me, I provide many yoga options, including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well, Find Lightness,  

Eva

Who Cares About The Core?

The English language is fascinating.  We use the word "core" to mean the physical center of something, such as an apple.  As a concept it can also mean a central belief or value, as in core values.  

In the body, the core is our center of gravity and stability for the whole body.  I think of it as a wrapping rather than the center, like a girdle surrounding the whole trunk.

"Your core consists of the muscles surrounding your trunk, including your abdominals, obliques, diaphragm, pelvic floor, trunk extensors, and hip flexors. Your core provides stability to your trunk for balance and for movements like lifting weights and standing up from a chair." - Healthline article

Yes we all have abs and other core muscles!  Accessing and engaging them begins with intention, an awareness of what is helping us make or hold a movement.   Once you identify that particular sensation, you can practice contracting then releasing the area.

If you want to practice yoga that helps keep your core strong, I provide many yoga options, includinggroup classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Stay Strong and Centered,  

Eva

"How Often Should I Do Yoga?"

I get asked this question often.  My response is usually "as often as you can!"

To be honest, I don't do a full hour of yoga poses every day, or even every week.  But I do make time every day for some movement, breath work, stretches, and some quiet time (usually meditation).  Sometimes it's 10 minutes, sometimes it's 2 hours!

I find this is how I stay grounded and keep up my energy, so I can go out and teach yoga from an authentic place, and come home to a nice evening with my husband and dog Lulu. 

Without the daily movement and stretches I build up physical tension.  Without the quiet time and breath work, I build up mental and emotional tension.

As I say in class, it's not about the pose or how far you can get into it, it's about connecting your mind to your body and breath, being present, and just BEING.  If you're doing anything mindfully (including reading a book or eating cake!), you're practicing yoga.

If you want to practice yoga regularly for your health, I provide many yoga options, includinggroup classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well, Keep Yoga-ing,  

Eva

Cactus Pose

Photo by Wendy Stein @wendywhowends

As I write this, it is almost 2 years from the day that sticks in my mind: Friday 3/13/20, when I was notified that every class I taught was being put on hold due to COVID-19.  I thought it was going to be a short-term thing, but you know the rest of the story.

I want to honor all that we've been through, and are still experiencing, while acknowledging that we are still here, living our lives the best we can.

This week's topic: Cactus Pose.  Isn't this picture stunning?  I received permission to share it from Wendy Stein @wendyshowends, who took this outside of Todo Santos, Baja. It makes me smile just looking at it, because it’s funny and majestic at the same time.

Using Cactus arms, whether or seated or standing, reminds us to use good posture by drawing the shoulders slightly back while the spine is upright and the core engaged.  It broadens the muscles across the chest and fronts of shoulders, and strengthens the back muscles.  In my classes we practice this quite often, with lots of variations, such as in Goddess pose.

Bonus: try it while reclined, and you'll get a sense of how much flexibility and range of motion you have (or not) in your shoulders. 

If you want to practice yoga to help you feel better in mind and body, I provide many yoga options, includinggroup classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Stay Safe, Be Uplifted,  

Eva

Do You Get Anxious Too?

If you don’t get anxious easily, count your blessings, because it’s one of the most common complaints I hear from almost everyone I know!

I have shared openly that I tend to get anxious - it's the perfectionist / control freak in me. Anxiety and back pain were the 2 main reasons I tried yoga about 18 years ago, and why I keep up a daily morning practice of gentle yoga and meditation.

Even with a good start to the day, I can still get wound up. Between family stuff, being an entrepreneur (there's always something going to do), and world events, I sometimes get overwhelmed. Then when my brain is overworked, I have a hard time "turning it off" and occasionally can't get to sleep.

Here are some other techniques I use, in addition to yoga and meditation, to manage anxiety:

* Observe the senses. I list the things I feel, see, smell, hear, etc. in the moment. For example, "I feel the sheets and mattress beneath me, hear the ceiling fan and my husband's breathing, smell the oils I put on my wrist." Repeat as needed.

* Breathing. I "watch" my natural breath, whether it's constricted somewhere, and focus on smoothing it out without too much effort. I sometimes use a slow count in, followed by a longer count out (inhale 1-2-3, exhale 1-2-3-4), noticing the slight pause at the end of the inhale and the exhale.

* Lavender oil is my go-to scent for relaxation, but there are many others. This DoTerra brand is my favorite by far: https://www.doterra.com/US/en/p/lavender-oil

Try out some of these suggestions, and let me know what you think. If you have something else that works for you, please share.

If you want to practice yoga to help you manage stress or anxiety, I provide many yoga options , including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Stay Safe, Be Peaceful, Be Present,  

Eva

Are You Out Of Focus?

In Yoga there is a concept called Drishti, which is an intentional focused gaze. We often use it for balance poses, but it can be used anytime to help maintain concentration, including in meditation.

It comes from a yoga teaching that relates to sense withdrawal (pratyahara). Besides in class, it's also a great practice when we feel overwhelmed by sensory overload.

This type of focus is a soft gaze that allows us to use our eyes, which look outward, still connect to our inner self, and tune out distractions. It helps us to give full attention to what we're doing and can enhance self-awareness.

Try it out: hold your thumb out in front of you at arm's length. Stare intently at it, then feel a "softening" or slightly out-of-focus gaze around the thumb. You can still be aware of sights around the thumb, without shifting your gaze. While maintaining the gaze, begin to notice your natural breathing rhythm. After a bit, shift your gaze to a point further away -10 to 20 feet away - and set your drishti again.

Next time you're in a yoga pose, explore Drishti and what it does for your practice. I provide many yoga options , including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well, Stay Focused,   

Eva

Buffet or Tried & True?

When eating a meal out, do you like a selection to sample from, or do you prefer to order your favorite items? I'm very much a variety person, but in certain restaurants I only want my favorite thing there. My husband and I will often order very different things just so we can try each other's selection.

When it comes to movement, it's important to try different things. Our bodies adapt to routine, and we go on "auto-pilot". Changing it up, whether it's walking backwards for a bit (it's good for your knees), or dancing at home, keeps things interesting and teaches our bodies and brains to adapt to new things.

In my yoga classes, we do a little of both. I always include certain types of poses (such as breath, core, and balance work, plus favorite stretches), but I also try to introduce variety in each class. Sometimes it's longer holds in a pose, sometimes it's a dance. Last week in Zoom class we used weights for back strength.

It helps me to take classes from other instructors to inspire me to do things a little differently. What I learn I share with you, so w can both benefit!

I provide many yoga options , including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well, Explore Variety,   

Eva

Maintaining Sanity and Finding Joy

I am writing this mid-week, as my husband and I are taking a little getaway to Cocoa Beach this weekend. It will be nice to spend a few days exploring a different area with no cooking, no cleaning, and no computers. We're even leaving Lulu with a good friend so we can sleep in (she's a big snorer!).

Here are some of the most important things I do to stay sane, and keep up my energy and enthusiasm for sharing yoga:

1. Practice yoga /movement and/or meditation EVERY day. When I skip this I start to feel cranky and withdrawn; when I practice regularly I feel more creative and ready to share myself.

2. Get outside. This can be beach time, a simple walk in the neighborhood, or even sitting outside on our patio with drinks.

3. Schedule down time and rest. At least once a month I need a day off from everything. Note: I don't always do this, but it's a goal. Sometimes it's just an afternoon.

4. Practice saying NO when things fall on my plate that I know I can't, or don't want to, handle.

What are your favorite practices for mental and physical health?

I hope that practicing yoga with me falls somewhere on your list! I provide many yoga options now, including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Stay Calm and Find Joy,   

Eva