Introducing. . .Me

With many new readers added over the past year, I decided it’s a good time to (re)introduce myself: my name is Eva (pronounced like eh-va) Montalvo.

I won’t launch into my whole life story, but here are the basics: I’m 3rd generation American from Texas (great-grandparents from Mexico), married to a Cuban-American named Luis for 18 years, and we have an English Bulldog named Lulu, who’s very spoiled.

I've lived in 6 U.S. states and 3 countries, and still love to travel. My previous career as a CPA (Certified Public Accountant) spanned 20+ years doing tax, auditing, and accounting work, before deciding to transition away from stressful desk work in order to take better care of my health.

Physically, I’m short, curvy, and am about to turn 60 this year, which has helped me learn that yoga can be adapted for all kinds of shapes and sizes.

In 2012/13 I studied holistic nutrition and became a health coach, then chose to study yoga in 2015 because it had changed my life, both physically and mentally. I’ve now been teaching for about 8 years, 6 of those in south Florida, where I live now.

Here’s what might be more important to you: what I bring to YOU as a yoga teacher. I come to you with compassion, acceptance, encouragement, and intuitive clear instruction. I share my years of experience and training working with different kinds of bodies, with the intention of making yoga available to EVERY BODY.

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.

In Peace & Health,

Eva

Balance Is A Journey

One of the biggest fears of most of my students is losing balance and falling. It’s why I include balance and stability work in nearly every class I teach.

Balance is NOT absolute stillness, and is rarely perfect for anyone. It is the ability to remain upright and steady, even with all the fluctuations that occur.

If you stand with your eyes closed for a bit, you will probably notice the gentle swaying that happens. That’s your brain and body communicating to keep things in equilibrium.

There is no one muscle responsible for balance, nor one specific pose to practice. Balance involves the whole body: eyes, ears, brain, core, posture, hips, legs, feet, etc. Other factors can affect it too, such as medication or mental focus.

To borrow from Ralph Waldo Emerson (and Aerosmith), balance is a journey, not a destination. Practicing involves continuous awareness, curiosity, and diligence.

You can even practice balancing while sitting in your chair, by leaning to one side and observing what’s happening in your body as you reach that potential “tipping point.” When it comes to practicing, wobbles count too!

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.

In Peace & Health,

Eva

How To Keep Yoga Bliss Going - Part I

Have you ever come away from a yoga class thinking: “I wish I could feel like this all the time!”?

If you’re like me and take maybe 1-2 classes a week, what happens the rest of the week?  Sometimes you just lose that yoga feeling.  Reminds me the 1976 song by The Righteous Brothers.

The answer is: a home practice, plain and simple.  I know, it’s not the same as a class, it’s true.  But making a habit of doing things on your own can keep you feeling calm and at ease in your body, and can even deepen your practice.

This picture above is my home yoga “studio” that I use for Zoom sessions, and for myself. (It’s also a guest bedroom / office.) It has just a few essentials out, and that’s all I usually need.

Here are a few tips for setting up your own "oasis":

• Space: designate a section of your home that’s quiet, and big enough for your chair or mat.  It helps if you can close the door to keep out distractions. Pro tip: keep your mat/chair out all the time, if possible, to entice you to get back to it regularly.

• Equipment: a chair and/or mat is basic, but props could include a towel/blanket, strap, and blocks.  And don’t forget your water bottle.

• Technology: you can go no-tech by doing your own thing, but if you’re playing videos, then you’ll need to position yourself, or your device, to see the screen you’re using.  Pro tip: turn off any message notifications to avoid distractions.

• Ambiance extras: Any music you like, essential oils or candles for scent, and objects or pictures that inspire you are great additions for your space.

Now you’re wondering what to do once you’re there.  More info on that is coming next week, so stay tuned

Don’t let that yoga feelin’ slip away!

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.

In Peace & Health,

Eva

Can You Find Beauty?

Anne Frank experienced many horrors in her young life, to say the least. Her writings, penned in the 2 years while she was in hiding during the Holocaust, were revealed her reality, thoughts, and feelings about war and persecution from a teenage girl's perspective.

Although she wrote many inspirational thoughts, it’s important to note that she also felt like “a songbird who has had his wings clipped and who is hurling himself in utter darkness against the bars of his cage,” as she wrote in October 1943.

I can’t even imagine experiencing anything as horrible as she did. Yet we all did/do experience trauma and difficult situations in our lives.

I believe it is important to continue to find beauty, especially in difficult times. It's also my mission to help contribute to the beauty in the world, by sharing yoga that uplifts and reduces suffering.

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.

In Peace & Health,

Eva

Form Follows Function

Louis Henry Sullivan, a well-known architect (father of modernism), said “form ever follows function” when it came to designing buildings. This principle states that the shape of a building or object should directly relate to its intended function or purpose. As the father of the skyscraper, he began to use the steel frame and modern materials.

We can often look at a building and guess what it houses. For example, the Guggenheim Museum, pictured above, uses beauty and simplicity of design, with curved lines, for a more aesthetic look.

What about the human body? The way our body is structured is intended to support its function: to move, work, digest, play, and rest.

Just last week in classes we experimented with arm movement while slouched, then upright, to demonstrate that the shoulder function works better when the body is in proper alignment.

My personal philosophy about teaching yoga is that we use movement to support our daily life use, not for appearance. It’s why I don’t teach extreme poses. My intention is for poses to help us maintain, or improve, our body’s function.

Another example of this principle is that if how we use our body changes, it adapts and changes shape. This can happen through disease, accident, malformations we were born with, and by habit. See the picture below, by Artisan Health Care @ErgoArtisan.

We can actually reverse some of these gradual changes by using good alignment and awareness 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.

In Peace & Health,

Eva

Tips For Virtual Classes

The picture above, by HumorNama made me laugh, because that’s how I feel when I take an online class. My poses usually look nothing like the teacher’s, and I sometimes wonder if I’m doing it “right,” while trying to see what’s happening on-screen.

Yoga videos have been around for decades (hello Jane Fonda), but in recent years there’s been an explosion of online content, both live-streaming and recorded classes. Many yoga teachers I know have switched exclusively to online.

Conversely, I went from several Zoom classes a week during 2020, to just 1 in 2022. I recently put my Zoom class on hold, although I still use Zoom to work with private clients who aren’t local. I have over 160 videos from recording all of those Zoom classes!

I find that most of my students benefit from interacting face-to-face with me and other students, and it's easier for me to observe them. (However, there still is that percentage of students that really enjoy practicing from home.) Personally, I find I’m more focused when I go to a class, and it feels special.

With my schedule I just can’t make it to many classes in person, because I’m usually teaching when they’re being offered. So I do take online yoga classes, mostly recorded, because I can practice when I have the time. I’m grateful to have the choice, and to practice with some of my favorite teachers who live in other states.

Here’s some tips for getting the best experience from practicing yoga from a video:

• Dedicate the time. Put your practice slot on your calendar, just as you would a class that’s being held at a specific time. It’s so easy to procrastinate!

• Set up the space. Set aside a spot within your home, maybe a section of your bedroom or living room, and make it feel inviting for yoga.

• Stay focused. Turn off your phone ringer and computer notifications. Let family and friends know you’re offline for personal yoga time.

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.

In Peace & Health,

Eva

Wanting What You Have

At one of the yoga sessions at my Ecuador retreat the leader Jacqueline Burbage said that her mother taught her “want what you have and you’ll always have what you want". It’s been on my mind ever since. I found different versions of the statement online, from various authors, but liked the simplicity of the one in the graphic above.

My logical mind wants to dissect it: does this mean that we can’t want or have more? And what about when we have something like anxiety or a chronic disease?

It’s easy to dwell on what’s missing, wrong, or bad in our lives. Our very economy and society is built on creating a need to buy something we don’t have, to achieve more, to be more.

Here's my take so far: when we appreciate all that we possess, it creates a feeling of “enough-ness,” maybe even contentment. For example, our possessions, special relationships, and personal qualities.

This statement may not resonate with everyone. I'd love to hear your thoughts as to whether it makes sense to you. I'm still pondering.

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.

In Peace & Health,

Eva

Lessons From Ecuador

I just spent a week in Ecuador on a yoga retreat, provided by my friend Jacqueline Burbage, a lovely Yoga Therapist who has The InBody Journey. The picture above is San Lorenzo beach, in Manabi, Ecuador. The beach was very different from the one where I live in Boynton Beach, FL: more rustic and natural. Facing west, the sunsets were fabulous!

The villas where I, and 6 other ladies (ages ranging from almost-25 to 73), stayed were modern, new, and very luxurious. I can’t possibly list everything about the experience here, but I’m sure it will come out in bits and pieces as I integrate it into my life. It was transformational.

Besides twice-daily yoga practices, we had flavorful fresh food prepared by local food artisans using the beautiful produce and seafood of the area. There were excursions to explore hiking in a rain forest, mud baths and sulfur springs, a local surfer / hippie town with yoga on the river, and even a fun shopping trip for souvenirs. We all bonded and supported each other through discussions about dreams and life’s challenges.

How I felt at the end of the retreat was so profound that I can hardly put it into words yet. Bear with me as I share over the coming weeks, but here’s a start:

Making time to care for myself in such an uplifting and nourishing setting taught me that I need to release the heaviness of burdens that aren’t mine to carry. I am committed to bringing that sense of lightness and ease into my life EVERY DAY, and sharing ideas about this with my students.

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.

In Peace & Health,

Eva

It's All About YOU

Paulo Coehlo

I started taking yoga classes (sporadically) nearly 2 decades ago. I did it to please a friend who kept bugging me to try it, then I kept going because it really helped me. It was all about me.

I decided to started teacher training in 2015, also for myself. I wanted to learn more about how to “do” yoga on my own, for MY body.

Sometime during the training my focus shifted. I still cared about how it felt for me, but I couldn’t keep what I learned to myself. I began to share it with friends, family, coworkers, and strangers (anyone who would listen to me) because I thought it was a treasure EVERYONE needed.

These days the trainings and research I take on are usually about YOU, my students. By sharing feedback, telling me about what you’re experiencing, and just watching how you move and breathe, you help me become a better teacher.

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.

In Peace & Health,

Eva

Seasons Change

Canva

This past week I taught a chair dance to the 1965 song Turn! Turn!Turn! by The Byrds. You may know that the lyrics, written by Pete Seeger, are based on verses from the book of Ecclesiastes chapter 3, which are written about a proper time for everything.

The song (and the scripture) reminds me that we have different “seasons” in our lives too. The seasons are determined by so many factors: stage of life, health, world events, etc. There is a time for giving, and a time for receiving. A time for thinking, and a time for action. A time for Warrior poses, and a time for Savasana.

I decided to take a yoga class at a local studio last week, and discovered that it was a warm (not heated but no AC) and very active class. I remained for the whole 90 minutes, even if I took some type of rest pose for much of it. I was satisfied to finish it, and knew that staying out of my ego kept me from getting injured, or becoming miserable.

It is not the season for strenuous yoga for me right now, or maybe ever! I’ll stick to my mindful movement practice, which is also what I teach.

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.

In Peace & Health,

Eva

What’s It All About?

About Me

I was born in El Paso, Texas in 1963, and am a 3rd generation American. My great-grandparents on both sides came to the U.S. from Mexico. I’ve been married for 18 years to Luis, who was born in Cuba and raised in south Florida. We have a goofy-cute 5 year old English Bulldog named Lulu, and live in Boynton Beach, Florida. Both of our mothers live within 2 blocks of us.

I've written before about leaving an 18-year career as a Certified Public Accountant to become a health coach and yoga teacher, but a lesser-known fact is that I was an IRS agent for about 2 years. Another unusual fact is that I have NEVER in my whole life lived in one home more than 3 years! I'm hoping to finally break that streak in my current home.

About This Blog

I started sending occasional emails to yoga students in 2018 or 2019, mostly as a reminder of the class schedules, as I teach in many communities. Along the way I started including some yoga information or inspirational quotes just for fun.

Sometimes I share information about poses, yoga philosophy, or just an interesting observation, plus sometimes video links. I really can’t believe I’ve had something to write nearly every week since 2020! I appreciate you for staying with me, and am happy to receive feedback.

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.

In Peace & Health,

Eva

I'm On Your Side

Photo courtesy of HealthLine

Last week my theme for classes was the side body and lateral movement. It’s a part of the body we sometimes neglect in everyday life, but it’s a critical area because we are 3 dimensional beings.

The sides obviously connect to the front and back. Remember that as we stretch or lengthen one area of the body, the opposite side usually contracts. Stretching and strengthening the sides uses different muscles, and can help reduce tension in the back and hips.

Torso side stretches involve the oblique muscles, which are a part of the core that helps stabilize the torso. In standing poses, lateral movement can also involve the muscles that support the hip joint.

When we expand the rib cage on each side, the muscles in between the ribs (intercostals) stretch, and this can also help us breathe better. So look on the bright "side" and remember to practice lateral movement!

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.

In Peace & Health,

Eva

Don't Dread the Squat!

This past week I taught Squat pose variations in my classes (see the short video snack segment from the Zoom class). In yoga the squat shape shows up in poses like Goddess and Chair, but also can be found in Happy Baby, or simply knees to chest as a stretch.

When I announced that we were going to work on Squats (my 1st mistake) I received some groans and eye-rolls. Fortunately, nobody walked out, although some threatened to!

A Squat is a basic functional movement that involves bending the knees and hinging at the hips to get lower to the ground. We already do these every day, every time we sit down and get back up, or crouch to pick something up from the ground. How deep the squat is depends on what we’re lowering to: a chair, the bed, the toilet, or even the ground.

You probably already know, and feel, that the hips and thighs are major body areas used, but there’s so much more. One reason that squats are so beneficial is that they also use the feet, ankles, lower legs, glutes, and core!

When practiced properly and consistently, they actually help the knees, and improve overall strength and mobility.

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.

In Peace & Health,

Eva

What Do You Choose in 2023?

I’ve been on “stay-cation” for the last week, so I'm feeling pretty relaxed. (January 1st is also my 18th wedding anniversary to my husband Luis).

Instead of all the “New Year New You” messages and offers that may be flooding your inbox right now, I want to share my thoughts about entering 2023. For many it’s a time for big changes; for others it’s just another day.

I prefer to think of the new year transition as a time to reflect on the past year (or more): what went well and what didn’t, what I learned, what was gained and lost, and how unexpected events affected everything.

Then I look forward and think about how I want to FEEL in the new year. I visualize what that might look like, and the things I can do to support that vision.

I choose to enter 2023 with the theme of Joy and Ease in mind; carrying forward what I learned in 2022 that sustains me, and leaving behind what doesn't serve this life vision. I know that I need to make this mental choice Every Day, followed by Practice that sustains my choice.

Wishing You a Happy and Healthy New Year!

Eva

My Gift To You

I really hadn't planned to post again this year, so I'll keep it really brief and you can get back to your holiday events.  

I've been blessed with many student gifts lately, and I want to pay it forward.  I'm sharing a full-length video for you to practice on your own time. 

Quick Tip: If you're short on time (or motivation), even doing the 1st 10-15 minutes can feel pretty good.

I look forward to connecting with you again in the New Year!

May You Be Safe, Healthy, Healthy, and Free,  

Eva

Wrapping Up

Card created by a friend

As the holidays are upon us, and we near the end of December and 2022, I just want to take some time to let you know just how much I appreciate each one of you.  Whether you attend yoga classes, read my blog, or click "like" on my social media posts, you are a part of my life.

I recognize and honor the diversity in my students, whether it's in age, body shape and size, physical abilities, ethnic background, political affiliation, and/or religious beliefs. 

I believe that we can find a commonality, despite our differences.  Our humanness connects us to each other.  I imagine that we all want similar things like safety, peace, good health, respect, and love; for ourselves and our loved ones. 

I also hope that I've been able to effectively share with you an appreciation of yoga as a holistic practice that helps us feel better in mind and body.

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.

Warmest Wishes to You and Yours,  

Eva

Is Yoga a Cure-All?

Photo courtesy of My Big Fat Cuban Family

As a kid I remember my mom rubbing Vicks on my chest when I had a cold;  my husband (who is Cuban) says his family used Vicks for everything.  If you saw the movie My Big Fat Greek Wedding, you may recall that the dad character uses Windex as if it's a wonder drug that can cure anything from psoriasis to poison ivy.  Chicken soup is another "cure" that comes to mind (although it's proven to have many healing qualities).

Sometimes yoga teachers talk about yoga as if it can cure anything - I'm guilty of that sometimes.  As the saying goes, when you have a hammer, everything looks like a nail.

I know that yoga doesn't do everything, though.  For example, if you want to build upper body strength, resistance training is probably a better tool. If you're suffering from severe depression or anxiety, then please seek out a mental health professional.

However, yoga does have so much to offer, which is why I love and teach it.  I believe it's a multi-faceted practice that can benefit us in so many ways, like these:

🌲Increased and maintained mobility, strength, and flexibility

🌲Better mental health through mindfulness

🌲Nervous system regulation using breathing techniques

🌲Improved balance and coordination

🌲Better sense of connection and community

So yoga is a pretty great tool, even if it's not a cure-all!

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

Constructive Rest

Photo courtesy of YogaUOnline

In my opinion, the best yoga pose of all time is Constructive Rest, pictured above. It's a simple pose: reclined with knees bent and feet flat. And yes, it counts as a yoga practice!

I think of it as a reset, good for any time in the day. It's "constructive" because it allows you to consciously relax, while the body is supported. The spine is in a neutral position, muscles soften, and attention turns inward to notice sensations and breathing. I read that it also allows the inner organs, bones, and connective tissue to "reorganize."

There are many options to customize the pose to your preference:

* On your bed or sofa if the floor isn't available to you
* Pillow or blanket under the head and/or knees
* Hands on the belly, or arms out to the side
* Knees gently drifting in toward each other (take the heels wider)
* Legs draped over a chair
* A piece of fabric covering the eyes - lavender oil is a bonus!

Whether you spend 3 or 30 minutes in the pose, let it nourish and restore you. Then you can decide whether to do more yoga, take a nap, or get on with your day!

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

Thank You!

I hope that you have a great Thanksgiving Day, whether or not you have a big celebration. Black Friday seemed to start weeks ago, and it feels as if we're already in the thick of the hustle and bustle of the holiday season.

When we are busiest is the BEST time to stop and slow things down, even if it's just for a few minutes. In my opinion, there's no better way to feel peaceful than to pause to find at least one good thing in your life.

Like last week's post about collecting beauty, it's about acknowledging and appreciating blessings you already have. Even when times are rough, those blessings, small and large, keep us going with hope.

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.

With Gratitude,  

Eva

Collecting Beauty

Anonymous Source

A friend of mind sends out daily morning inspirational messages that I really enjoy. She curates beautiful images and adds her own personalized message. (If you're interested and can use WhatsApp, let me know and I'll share the info).

Her message for the above image was this:

"Collect beauty today:
Whenever you walk through a doorway -
inside or outside -
look around and find something beautiful."

This really hit home for me. I sometimes walk into a room with my mind on my schedule, or when I look around at home I see something that needs to be cleaned or repaired.

If this sounds familiar to you, try an exercise with me. What if, instead of fixating on what's wrong, we chose to notice what's good and beautiful. Even it's it's something that seems ordinary, like a decorative item on the shelf, the smile of a friend, or a plant that looks particularly healthy?

"Collecting beauty" in this way can go a long ways towards building and sustaining our peace and joy.

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.

Happy Thanksgiving Week,  

Eva