What’s Down Dog?

The 1st pose pictured above from this article is a traditional floor version of Downward-Facing Dog, also known as Adho Mukha Svanasana in Sanskrit. It looks like an upside-down V. (By the way, my body looks nothing like this in the pose.)

To make the pose more accessible, I prefer a chair or block version to bring the hands up higher, as in the 2nd picture. SilverSneakers has a great article about different variations you can try.

Using a chair, blocks, or even the wall, allows us to benefit from the pose without necessarily having to reach the ground, which is really helpful if you have wrist issues or need to avoid inversions (head lower than the heart), for example. It’s important to know that one version is not superior to another in general - it’s a matter of what works best with YOUR body.

Here are a few of the benefits of Downward Dog, in all its variations:

1. It’s a full-body pose that engages, stretches, and lengthens many different muscle groups, especially in the back.

2. It can help improve posture by strengthening the muscles that support the spine, and also decompresses the vertebrae.

3. It opens the chest and shoulder area, by reaching the arms away from the body.

4. It challenges balance and stability, particularly when engaging the core muscles.

In my opinion, Down Dog is NOT a rest pose (as you may hear in some classes), but rather a posture that engages the body and the mind and invites you to be present.

If you want to practice Downward Dog in 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

(Re)Connect

Last week I got to meet up with a friend and former yoga student I hadn’t seen for over 3 years. We talked for 2 hours, and connected in a very meaningful and uplifting way. I also recently taught some in-person sessions with long-time private clients for the 1st time in 3+ years. I treated those sessions as a “tune-up” because I could observe their whole bodies in better detail.

Zoom has been a wonderful tool, and it continues to help me reach family, friends, and students when they aren’t local. It works, but sometimes there’s an awkwardness of interacting via video, and I can’t always see what your feet are doing!

It’s like the difference between listening to music from a favorite musician or group you love on the radio, and then seeing them perform live and in person. There’s an added element of humanity that’s not fully captured on media. It includes senses like smell (not always a good thing haha), or being able to see their full surroundings.

As we emerge from the “national emergency” stage of the pandemic (although it’s not completely gone), remember to connect (safely) with people when you can. It could be meeting for tea with a friend, having dinner with family, or just waving at a neighbor across the street. It’s good for the heart!

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

Happy Mother’s Day,

Eva

WD-40 For Humans

One of my students brought a picture of WD-40 to class a couple of weeks ago as a joke. He had heard the expression “Motion is the Lotion” before when it came to the body, and it made him think of the popular lubricant.

I thought it was funny but also very appropriate. If you’re not familiar, WD-40 is used for multiple purposes, such as loosening rusted bolts, and lubricating squeaky door hinges as well as other moving parts like wheels and gears. Think of the oil can for the Tin Man in The Wizard of Oz.

But what about the human body? What can we do to help with general stiffness and tension in the body? The answer is simple: MOVE EVERY DAY. Mindfully moving the body gets natural lubricants - synovial fluids - to the joints for better mobility and circulation. (This article helps explain -  Motion is Lotion: Exercising to Keep Your Joints Healthy)

In addition to the physical benefits, movement can also help with mental health, promoting a general sense of well-being. According to an article by the University of Colorado Boulder - Wellness Services, here are just a few of the benefits of moving your body:

• Releases endorphins and helps relieve stress

• Allows us to take a break from everyday challenges and responsibilities

• Helps emotions move through our bodies

• Provides an outlet for self expression

• Strengthens the connection we have with our bodies

Of course, you can guess that yoga is my movement of choice. In my classes I try to ensure that we move mindfully through every part of the body, plus we also practice breath work, and discuss various wellness concepts.

If you want to practice yoga being present 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 Camping

Last weekend my husband and I took our teardrop trailer (affectionately called Whacky - like a queen-sized bed with a shell) to Lake Okeechobee, FL for a little getaway. It was really hot during the day, but the mornings and evenings were cool, and the RV resort we used had a beautiful pool. I’m embarrassed to say that the ONLY time I sit and read a book for hours, and otherwise do very little, is when I get away.

Some lessons I learned that I brought back with me:

• Keep it simple. We packed basic foods to prepare in our mini galley, and ate out once at a local diner.

• Go with the flow. Things don’t always go the way you planned, so it’s best to adjust and enjoy. Our dog Lulu’s travel pen didn’t arrive in time, so she got to stay with her “grandma” instead.

• Get out in nature. We really enjoyed just observing the birds and plants surrounding our site, and in our walk around Lake O.

• Explore, be curious. It’s fun to see what a new location is about: the history, what makes it unique, how it’s different from our home. This area was fairly rural, with lots of surrounding agriculture. We saw old school buses with the tops cut off used as watermelon transports.

• Sometimes it’s good to do NOTHING. Lounging around felt downright decadent, but it was just what I needed! It was really just about being in the moment.

If you want to practice yoga being present 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

Nourish Your Whole Life

Last post I told you about myself. If you missed that post, here’s a link.

This week I want to tell you about my business: Nourish Yoga & Wellness LLC. I officially registered the business with Florida in 2018, but have been operating since 2015. I’m just one person, but I also use highly qualified sub-contractors as backup when needed.

NOURISH means to provide fuel needed for life, growth, and good health. Although I chose the name while practicing mainly as a health coach, I thought it was appropriate for my yoga offerings too, because mindful movement provides sustenance to your whole being.

My business mission is to provide you with tools and inspiration so you can feel good in your body and mind. I offer yoga, breathing, and resources to help you lead a thriving life. I want to help you:

• Nurture your habits

• Feed your body

• Sustain your lifestyle

• Cherish your wellness

You can learn more about my business, and health coaching here.

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

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