Lunging For Health

Photo Courtesy of Real Simple

Last week was a whirlwind (almost literally). Not only did we have the U.S. midterm elections, but in south Florida we had to prepare for Tropical Storm / Hurricane Nicole! I'm grateful we didn't have a big impact in my community, but seeing the damage that happened just a little further up the coast made my heart hurt for those affected.

Many of my classes canceled last week due to the impending storm. If you were a class early in the week, you know that we explored Lunge pose, both seated and standing (pictured above).

Physically, Lunge pose uses the legs, hips, abdominal, and gluteal muscles, while maintaining mobility and stability and building strength. It's also a balance pose when done standing, because it mimics/exaggerates the movement we make when we take a step forward or back. Learn more in this article.

I think it's fun to explore the pose while seated, because we're essentially sitting sideways. I love that the chair version offers support while letting the student find their own range of motion without as much pressure on the hips, knees, or ankles.

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

 

Be Well,  

Eva

Small Steps To Health

In a personal financial course I took many years ago, I learned to build an "emergency fund" by putting some money into savings each time I got paid. Even if the amount I could afford was small, it was important to do it regularly. Otherwise the money was gone by next payday.

Financial advisors have these crazy graphics about how much someone will have after 30 years of investing just $100 a month. It's quite astonishing and shows the time value of money. This concept is that $1 now is worth more than $1 in the future because of its earning potential.

What if the investment you make is not to a stock account, but your health? Our bodies benefit more from consistent regular movement. The same thing applies for other things that affect our health, such as food, water, sleep, stress management, etc. Your investment is your time, money, and effort applied.

As they say, something is better than nothing. However, when it comes to your health, a little every day is better than large sporadic amounts. Imagine trying to eat one giant meal every 3 days!

That's why I encourage you to practice some yoga on your own at home, even if you come to class weekly.

What's one thing you can do regularly that would improve or maintain your health? Maybe you do 2 favorite stretches from class that help you feel less stiff. Or grab your favorite water bottle in the morning and drink water throughout the day to stay hydrated.

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

Be Well,  

Eva

Crossing the Midline

This picture combines 2 of my favorite things: pumpkin and Tree pose. If that's a cookie cutter, I think I may have to find one to buy! I don't bake often, but I'm starting to crave good gingerbread cookies.

I hope that you are enjoying fall days, as October ends and November is coming up. It's my favorite time of year, especially when temperatures cool down here in south Florida.

If you were in any of my classes last week, you may have noticed that I featured movements that cross the midline of the body. It's one of the movement therapy techniques used for helping people heal from trauma, whether it's a big T or a small t. Read more about it in this article. Here's one quote:

“Trauma changes the brain. It primes survivors to perceive threats everywhere and respond as if they are in constant danger,” Clapp says. “If you feel frightened or unsafe, your brain will specialize in feelings of fear. If you feel safe and loved, your brain becomes specialized in exploration, play, and cooperation.

“The good news is the brain is plastic, meaning it can be changed. Learning new ways of being and new adaptive coping skills is one way to change the brain.”

I like to teach cross-body moves, plus using opposite body parts (contralateral movement), and adding layers of challenge in classes. It's good for our brain health, and gets people laughing as we all mess up.

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

Wishing You a Safe Halloween and Día de Los Muertos,  

Eva

Live With Intention

Thank you to all who have reached out with kind words, thoughts, and prayers. My sister-in-law passed away on 10/11 in a Dallas hospital after her nearly 4-year battle with cancer. Our family is doing our best to honor her by holding our best memories of her in our hearts.

This experience reminded me to cherish life and its blessings, to live life with intention. I returned to teaching classes last week when I got back from Dallas, because I felt the need to stay connected with my yoga community. You all lifted me up in word and deed.

Yoga is meant to be a practice that combines mind, body, and breath, with mindfulness and intention. It can become more than exercise; it's how I live in the world.

In line with this, my intention in offering yoga to the community is to:

1. Give you a non-judgmental space to BE

2. Provide tools that can help alleviate physical, mental, and emotional tension

3. Make movement accessible to ALL bodies, regardless of ability, age, and status

4. Help you find ease, and maybe even joy, in our practice

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

Be Well,  

Eva

Grief is Individual

I just returned from an unplanned week-long trip to Dallas. A close family member was in the hospital in rapidly declining health, and passed away while there.

My mom and I went to spend time with this loved one, and to provide support to other family members there. She wasn't very lucid anymore, but I believe she knew of my presence. So many family members were there, and everyone reacted in their own way.

There were many that times I felt helpless and useless. What I learned was that the best thing I could do was to be present, to feel each moment, and just be there. After all, what do most humans want, except to feel seen, heard, and loved?

It was interesting to see how simple things like breathwork helped loved ones in pain (both physical and emotional). Platitudes don't matter, but intentions do, so it wasn't always necessary to know exactly what to say.

Please bear with me as I return to my "normal" life, carrying that grief and experience that changes us all.

Be Present,  

Eva

Finding Focus

I was having lunch with a friend last week, and the topic of overwhelm came up.  We're both planners and doers by nature, and sometimes life happens so that things pile on.  It can feel like a lot.

I had just ran across a similar quote to the one above (I couldn't find the exact one again), and it stuck with me.  There is a certain amount of planning we need to do, such as in preparations for Hurricane Ian, which thankfully did not affect us as much in south Florida as in other parts of the state. 

In my experience, if planning and thinking becomes constant or overwhelming, we may be trying to look too far forward, or include every possible contingency. 

That's a good time to stop, take a slow deep breath, and pause.  What's important RIGHT NOW?  Maybe the steps you need in this moment feel much more manageable, and the rest can wait.  It's like finding the calm eye of the storm, while everything else swirls around.
 

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

Be Well,  

Eva

Back From Vacation

In the Haight-Asbury neighborhood of San Francisco

September is almost over!   Where did it go?  Oh that's right, I took a vacation, which also flew by.  My husband and I had a blast in San Francisco, and I needed a vacation after my vacation to rest.  As a matter of fact, I'm down with a cold as I write this.

I've also been occupied with schedule changes, and a new mat class I'm launching in October.  I truly believe that there continues to be a big need for yoga that works for all kinds of bodies.  Especially for those of us that are more mature, maybe dealing with some physical limitations, and just doing our best to cope with life's stresses.

I'll do my best to keep yoga classes going to accommodate different needs.  Stay tuned as things develop.
 

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

Be Well,  

Eva

I Can't Jump!

I don't mean this metaphorically.  I'm actually making the leap to try and start a new class next month, and leaving a 20 year accounting career to start a yoga business was one of the biggest jumps of my life.  

My husband and I recently joined a gym where you go from one station to another for strength and cardio training.  Periodically they have us jump up on a big box, ranging from 12 to 24 inches high, and I pick the lowest one I can.  

I can't do it at all.  I look at it, imagine what it takes, then . . . freeze.  I can jump up a few inches from standing in place.  I can step up on the 12" box one leg at a time, and I can leap over a very low 6" hurdle (although my knees don't like it).

I don't know when this happened in my life.  I'm not sure I ever could jump up on a box, but I think it's the fear that's stopping me because I keep seeing a face-plant coming!  (I just tested it and made it up on a 4" dog cushion - yay!).

Although it was embarrassing in class, what got me through the fear and the workout is remembering what I tell my students:  Don't focus on what you CAN'T do as much as what you CAN.  In the grand scheme of things, not being able to jump up on a big box isn't such a big deal.
 

If you want to practice yoga with me (with no jumping!), I provide many options, includinggroup classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well,  

Eva

The Whole Pizza

What's your favorite part of pizza?  I love it when the whole thing comes together right out of the oven: good crust with just the right thickness and crispness, well-seasoned sauce, lots of colorful fresh toppings, and of course the cheese (non-dairy for me).  Smells, taste, texture, warmth, and visual aspects come together for the perfect pizza.  Sometimes I even top it with some red pepper flakes or olive oil for that extra flavor. 

What's your favorite part of yoga?  I want to tell you that if you think of yoga as just the stretches, it's like just eating the toppings of a pizza.  There's nothing wrong with that, but there's so much more to enjoy.

Yoga is so much more than stretching and physical movement (asana).  I've been practicing for 15+ years, and I'm still learning about all the layers.  Going beyond the physical benefits (which are great on their own), and incorporating the mental, emotional, and even spiritual aspects of this system that's been around for thousands of years is a lifelong practice.  

Maybe you've gotten a glimpse of this "beyond" during final relaxation in a class, when you may feel peaceful, relaxed, and light?  This is why I like to weave in the foundation (crust), "sauce," and extra flavors of yogic concepts during classes I teach, even as we practice the physical elements.  It's really up to you to decide which parts you choose for yourself.

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

Enjoy Life, Be Well, 

Eva

Just Show Up

I often end my classes by thanking the students for showing up: for each other, for me (maybe), and especially for themselves.

I think that often the hardest step in doing something for yourself is setting aside that time, and making the effort.  To get dressed and out the door in time; to set up for a Zoom class; to just CLICK on that video!

Showing up also means committing to that time without distractions, as much as possible.  Turn off the ringer on your phone, and do your best to send away the thoughts of tasks you need to do, knowing they will still be there for you after class.

Here's a visualization I like to use:  imagine putting all of your thoughts and plans about anything except NOW in a paper sack, and setting it outside the door just for that time.  When you are done you can pick it back up, or NOT, as you choose.

If you want to show up for yourself and 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

Good Tension?

I don't know what it is about my fascination with childhood games lately, but this week I got to thinking about Tug of War (pictured above).  In this game, each team pulls (places tension) on the rope with the goal of making the other team cross the center line.

We may experience tension in many ways:

* An awkward conversation (social)
* Juggling finances to pay the bills (mental)
* Worrying about a loved one's health (emotional)
* Pushing an obstacle out of our path (physical)

Not all tension is bad.  We need that push / pull movement to keep our muscles strong, for example.  After experiencing a difficult time and coming through it, the relief of the burden can feel like a big release.  

What's fascinating to me is that we can sometimes find greater relaxation in our bodies after contracting (tightening) muscles.  There is a special stretching method (Contract - Relax Stretching article), which is different from static stretching (just holding a stretch).  I like to use a contract / release technique during warmups and before final relaxation in my classes.

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

Be Well, 

Eva

Dog Days?

Ever wonder what "Dog Days of Summer" means?  According to this Almanac article:

The term “Dog Days” traditionally refers to a period of particularly hot and humid weather occurring during the summer months of July and August in the Northern Hemisphere.

In ancient Greece and Rome, the Dog Days were believed to be a time of drought, bad luck, and unrest, when dogs and men alike would be driven mad by the extreme heat! . . .This period of sweltering weather coincides with the year’s heliacal (meaning “at sunrise”) rising of Sirius, the Dog Star. Sirius is part of the constellation Canis Majoris—the “Greater Dog”—which is where Sirius gets its canine nickname. . .

It definitely is an intensely hot and sweaty time in south Florida, but I hope it's more manageable with air conditioning!  I thought it was interesting that I felt inspired to make a video about Downward Facing Dog pose variations, then discovered that we are in that Dog Day period (7/3 - 8/11 this year). 

Downward Dog (Adho Mukha Svanasana) is a yoga pose where the body moves into an L or V shape position by bending at the hips.  It is intended to lengthen the back part of the body, including the spine and the backs of legs and ankles.  Depending on the variation you do, it can also strengthen the arms, shoulders, core, and legs. 

The one tip I like to share the most about this pose: it's more important to lengthen the spine, than to get the legs straight.  If your spine is rounding, bend your knees generously, then reach back / up with the hips for more length.  Many of my students tells me that the pose really helps with back pain, when done properly.

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

Be Well, Stay Cool, 

Eva

Teetering On The Edge?

Happy almost August!

I'm still recovering from something called De Quervain's Tenosynovitis (tendinitis in my left wrist), but am doing much better.

I was thinking about Teeter-Totters recently - also a called See-Saw - that I played on as a kid.  It was fun to try and balance both ends, but scary if the other person jumped off!

What made me think about this was the imagery of trying to keep an even reaction to life's changes.  Sometimes we refer to our reaction to these changes as a roller-coaster with its big ups and downs as we hurtle along. 

However, I like the idea of the teeter-totter in that there are 2 sides balancing on a center point.  A heavier object (body) on one end tilts it to one side, unless equal or heavier weight is added at the other.  It can also be balanced by moving both weights closer to the center. 

When we feel centered in life, the ups and downs feel gentler.  When life's changes start to feel crazy, we know that there's something we can do to rebalance.  It's also OK to get off the ride and take a break (and do some yoga)!

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

Be Well,  

Eva

That's Life!

I'm dealing with a wrist injury - probably tendinitis.  It doesn't appear to be too serious (X-ray results pending), but does need attention and rest.  Of course, there's never a good time for an injury, but it does come in the midst of plans to help my mom unpack and to record some special videos.

I'm going to take a break from writing longer posts, and just drop in to say hi.  Don't be surprised if you see me moving my left arm less in class in the weeks ahead, and I will be using more verbal cues.

Such is life!  In the meantime, I'd love to hear from you: what's new with you, what's on your mind, how is summer going?

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

What is Balance?

Definition: bal·ance  /ˈbaləns / noun

1. an even distribution of weight enabling someone or something to remain upright and steady.

2. a condition in which different elements are equal or in the correct proportions.

Synonyms: Stability, Equilibrium, Steadiness, Equity, Symmetry, Equal

I am fascinated that this concept applies to a physical property of the body, as well as a life concept.  Either way, the important thing to remember is that balance is not static.  According to this article by Very Well Mind:

"Maintaining balance isn't about staying perfectly still; it's about recognizing when you're getting out of balance, and righting yourself. Keeping your balance isn't a one-time thing, but a consistent effort."

Try these simple but powerful tips for better balance in the body, and in life:

* Make note of where things are off.  For example, are you more wobbly when getting up from bed?  Do you feel as if you don't have enough time for what you want to do?

* Determine what adjustment needs to be made.  Note whether it's a small or large change.  Maybe it's as simple as taking it slowly and getting your feet solidly on the ground first, or scheduling an assessment from a health professional.  What if you say no to an unnecessary task in order to make space for what you need?

* Practice, practice, practice.  Consistent effort, over time, in the right direction, can produce great results.

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

Be Well,  

Eva

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