Yoga Rules

I found this graphic at Macorner.com, where you can personalize a poster or canvas like this with your name. In a sense, items listed on the graphic relate to yoga and life principles, or guidelines, more than actual rules.

If you’ve been to any of my classes, you may have heard my main “rules” - they are simple and easy to remember:

1. Honor your body. This is an overarching principle of yoga, which requires that you learn to turn inwards and listen to your body’s signals and instincts vs. your ego. These signals can help you determine whether you go to class at all, take it easy when needed, or skip poses that aren’t for you in that moment. They can also motivate you to put just a little more effort into a pose, or take another sun salutation, if you have lots of energy.

2. Pay attention to your breath. Of course we breathe, or we wouldn’t be here. However, connecting to our breath pattern, and practicing different breathing techniques is so important to our well-being.

In addition to these, there are some basic rules of etiquette that may apply in any group setting, but also some specific to yoga classes, in order for everyone to get the best experience possible.

1. Be courteous and mindful of others, in spacing, in limiting distractions, and avoiding heavy perfumes, for example.

2. Turn off your cell phone ringer. This includes smart watch notifications, too.

3. Stay through the end of class, if possible. If you must leave early, do so before final relaxation (Savasana) to avoid disturbing others during this peaceful time.

If you want to practice mindful 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

Is It September Yet?

I remember someone telling me “don’t wish time away” when I was younger, and it stuck with me. It was probably in response to something I said, along the lines of “I can’t wait until. . . . happens / is over!” I understand the advice more now than then, because time passes too quickly.

August has actually been a great month for me in many ways. Despite the extreme heat (or maybe because of it), most of my classes are still going strong. I’m also getting many requests for new classes, which is a good problem to have, but requires much thought and planning, because there’s only one of me!

I know that in South Florida it really doesn’t cool down much in September, but just this past week we had slightly cooler temperatures early morning / late evening, giving us glimmers of autumn ahead.

If you want to practice mindful 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

Variety Is Good

“Variety is the very spice of life,

That gives it all its flavor.”

From William Cowper's poem, “The Task” (1785)

When is the last time you tried something new? Such as: eating a different food, visiting an unfamiliar city, or taking a class with a different teacher?

We all have our favorites, and it can be uncomfortable venturing out into the unknown. However, when we open ourselves to trying new things, we may discover things we couldn’t have anticipated. Or we may just learn what we DON’T like, which is also valuable.

Embracing diversity can be:

Good for the brain

Good for the body

Good for personal growth

An adventure

In yoga, for example, each teacher brings their own personal style, background, and energy to teaching. One may resonate with you better than another, but you can learn from each one. I know I have, and I’ve tried many different classes over the years.

In that vein I want to introduce my friend Deeann Kelly to you. I met Deeann when I lived in the DFW, Texas area over 7 years ago, and we’ve stayed in touch (mostly through Facebook). Recently I discovered that she was offering chair yoga on Zoom, to a very nice and dedicated group that followed her since the pandemic. I took one of her classes and loved her style. She is very calm, welcoming, casual, and knowledgeable. I had the opportunity to substitute teach for her while she took vacation, and will again in the future.

If you’re interested in virtual live classes that you can attend from home, Deeann offers chair yoga on Monday, Wednesday, and Fridays at 12 pm PST / 3 pm EST, all by donation.

Here’s more about Deeann, in her words:

After decades of living the stressful lifestyle within an army family, raising three girls and moving every two years, the effects of the stress started to manifest  in my body to where my doctor suggested I try yoga! (Thankfully, because I love the holistic approach whenever possible). Ever since that first class, I've been hooked on yoga. I was drawn to help others achieve the same relief that I found through yoga, I initially studied adaptive yoga for people with all sorts of limitations.

I've always been fascinated by the body's healing abilities from being a medic in the army to getting a degree in Health Education, then furthering my yoga studies beyond the 200hr training in a 300 hour yoga therapist Level I program, along with several other trainings like the Science of Happiness, Mindful Meditation, Silver Sneakers, Yoga for Parkinsons, better balance, hip limitations and Connected Warriors for trauma conscious yoga...combine that with my love of Iyengar and Viniyoga styles and you have a blend in the yoga classes that I offer.

Worth mentioning, although it's not yoga, are my trainings as a Parkinson's fitness coach with Rock Steady Boxing and Parkinson's Wellness Recovery that help to build my repertoire of activities that help with balance, coordination, neuromuscular improvement and fun.

If you want to practice with Deeann, please reach out to her via email at healingyoga101@gmail.com, phone # (817)367-8411. Her website is:

http://deeannkellygentleyoga.weebly.com/classes-offered.html

If you want to practice mindful 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

Safe Backbends

The expression to “bend over backwards” implies doing something that is very strenuous or difficult. When I stated that we were doing backbends in classes last week, many students envisioned something like this picture.  

For many bodies this acrobatic yoga pose - called Wheel - is not attainable, and can be painful or even dangerous.  If the spine isn’t flexible enough, then attempting this creates more pressure on the low back, shoulders, or both. I have to say that it’s been many, many years since I was able to do Wheel pose (or even tried it).

However, there’s a more accessible “backbend,” which is a lengthening and gentle arching of the spine backwards, called Spinal Extension. We do this in the “Cow” portion of Cat/Cow, or when we stretch our arms out and back while lifting our chest and gaze.. A healthy spine can and should move through all of the different ways it is intended to.

This spinal extension is a counterpose to the slouching we do, when our shoulders are rounded forward and chest caved in. It broadens the chest, builds strength in the back muscles, and helps with breathing. Energetically, we may feel more confident, and open to the outside world. There’s more info in this article.

If you want to practice mindful 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

Yoga Responsibly?

After weeks of work to help get my left shoulder and wrist out of pain and working properly, my chiropractor recently told me that I could test yoga poses that had been previously been off-limits. His actual words: “do yoga responsibly.”

What does that mean? I believe it means to practice physical yoga, or do any physical activity, with an awareness of your abilities, needs, and limitations. Not to be afraid, but to explore mindfully, without ego or competitiveness.

In this sense YOU are the teacher, and your body will let you know what it needs, if you listen. Use your interoception (sense of understanding and feeling what’s going on inside your body) and intuition to guide you. By the way, when I injured my shoulder 3 years ago, it was because I was NOT listening to my body and, out of ego, did some repetitive yoga poses I knew were a struggle for me.

I am simply the educator and guide to the shapes, transitions, breathing techniques, etc. I am not downplaying my role in any way, but ultimately only you know how these work for you.

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

Keep Your Cool

Courtesy of NPR Life Kit

How to Stay Cool

Step 1: find air conditioning

Step 2: stay in air conditioning

Obviously this is joking; I do understand that there are many people and areas that don’t have access to air conditioning.  When I was growing up in Texas, we only had the “swamp cooler” on for a few hours a day, and only in the hottest part of summer.

However, when our AC went down 2 weeks ago - about 18 hours - I was nearly panicked. Fortunately, we got a service person out quickly, and it was only a 20 minute repair.  We also had my mom nearby to leave Lulu, and spend time to cool off.

South Florida is known for its heat and humidity, but now so much of the world is going through it too.  I’ve noticed often that when heat increases, people are often more irritable, and tempers can flare.  Here’s an NPR Article with 12 minute audio with tips on managing in summer.  

As August begins, I am re-committing to teaching my summer classes with a slower pace, giving regular water breaks, and allowing more time for relaxation and stillness in Savasana.

We may also practice a cooling breath, called Sitali Pranayama (video here).  Give it a try!  If you find that curling your tongue doesn’t work for you, simply purse your lips as if you were drinking air through a straw.  Sip in air through your lips, pause to feel the coolness, then close the lips and exhale through the nose.

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 Moments To Celebrate

I really enjoyed this graphic message, reminding us to celebrate life’s small moments daily.

(If you want more inspiration like this, please support artist Mary Davis by following her on social media, or going to her website to order her books:) https://www.everydayspirit.net/

The “small moments” I often celebrate each day are in simply connecting: to nature, to family / friends, and to my yoga students. Little things like noticing a breeze, a cute bird, or Lulu doing something silly, bring me a peaceful happiness .

Sometimes I get to chat with yoga students before or after class, or I receive an email/text commenting on something from these newsletters. I enjoy these interactions, so don’t hesitate to reach out, even if it’s not yoga-related.

We never know what each day will bring, so let’s take the opportunity to enjoy those little moments whenever we can.

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

Getting What You Need

I was talking to my new chiropractor early last week about discomfort (and sometimes real pain) when it’s necessary. He’s been working on me with my ongoing left wrist and shoulder condition, and sometimes I’m sore for days after. It is definitely helping, though, and I now am getting a glimpse of what it will be like to have my regular use back.

It made me think of this song by The Rolling Stones: You Can’t Always Get What You Want. I don’t really understand what the whole song is about, but I like the end of the chorus:

“But if you try sometime,

You just might find. . .

You get what you need”

When I practice and teach yoga, I’m often drawn just to the relaxing stretches and poses. It’s perfect for calming down and releasing tension. I also know that I need to do some less-relaxing work to keep my body structurally sound and functional. It isn’t always fun, but it keeps me out of pain.

This is why I will continue to integrate Foundation Training and other strong yoga work in my classes, along with the “feel-good” stuff. Hopefully it’s a good balance, and just what you need!

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

Reboot Yourself

Courtesy of Paulina Vargas - RedBubble site

My dad (who’s a self-proclaimed computer nerd) commented recently on Facebook about how years ago you sometimes solved computer problems by using Control Alt Delete, but that with current Windows applications you now have to actually turn off the computer for a “hard” reboot.

What about people? How do we “reboot” ourselves when we’re feeling glitchy? I’m sure you have your favorite methods, and you can guess I’m going to suggest mindful breathing and yoga.

These days we have so much information available at our fingertips, and we can find ourselves compelled to watch or scroll for hours. One thing I do periodically is to turn off all media: TV, cell phone, computer, kindle, etc. Then I find something that’s more grounding, such as actually stepping onto the grass, or getting on my yoga mat for gentle stretches.

Here’s a great article on a study which found that limiting social media for just 30 minutes produced higher levels of positive emotions. What’s your go-to when you need a reboot?

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

Body, Mind, Heart

The picture I’ve included is from a close family member, done digitally on a coloring application (think childhood coloring book, on a computer). I found it very calming and uplifting, so I wanted to share it (with her permission, although she didn’t want credit)..

Sometimes I become really focused on giving you technical / educational information. Then I remember that it’s also important to address mental and emotional aspects of life. True holistic health requires a balance of it all.

I’ve been sharing information from Foundation Training lately, because it’s something I’ve been studying and practicing to help me with chronic body issues. I’ve also been incorporating some of the work into my yoga classes. I’m receiving good reactions so far, and am open to all constructive feedback.

In the process of working on our bodies, let’s not forget the things that bring us joy, for a calm mind and happy heart.

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 4th of July weekend,

Eva

Does Posture Matter?

Courtesy of Lifestyle Medical Center

Do you notice the difference between the seated postures in the picture above (from Lifestyle Medical Center, in this article: How Proper Posture Can Improve Your Health, Career, and Social Life)? To be honest, I’ve been the one on the left (or worse) for much of my life. I see pictures of me playing piano when I was about 13, and I cringe.

Why care about posture? I have personally experienced that proper posture reduces or eliminates pain, which is a biggie. Improved breathing and body function follows. It can also improve your confidence as you move through the world.

Practicing yoga poses has helped me identify where my alignment is off, and how it affects my body. It also helps release the tension and pain caused by those slouching habits.

It’s one thing to practice good alignment in Mountain, Downward Dog, and other poses for the length of a yoga class; it’s quite another to bring that into the remaining hours of the day once you leave class.

Real change happens when you take what you learn off the mat (or chair) and into real life. Change can be hard, especially when you’re dealing with a deacdes-long habit!

I’m currently studying Foundation Training, which is a system of specialized breathing, anchoring, and corrective body-weight exercises designed to correct imbalances that come from our daily habits. I’ll be incorporating some of this work into my yoga classes, with the intention of giving you some tools to make those lasting changes with me. You’ll hear me use the cue “Chest Up, Chin Back” often!

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

Building Confidence

Courtesy of Harvard Medical School

Last week I wrote about a Harvard study which reported that “people who practiced yoga improved two markers of frailty — walking speed and the ability to get up from a chair — compared with people who didn't practice yoga.”

Frailty was defined as “a loss of function, strength, stamina, and overall health and fitness that increases the risk of falls, hospitalizations, and early death.”

Now that my brain is starting to recover from COVID fog, I’ve been able to organize my thoughts a bit better. Here is why I believe that yoga, in particular, helps us build and maintain confidence in our body, even as we age, or recover from illness and injury:

1. Use it or lose it- you know the saying. If you stop doing a certain activity or movement, your ability and confidence to do it declines. Getting up from a chair (or the ground) easily, is a good example. Carrying heavy grocery bags is another.

2. Mind-body awareness. Yoga is especially good at getting us to bring our awareness to what we feel, mentally and physically. From that awareness we can then choose what we need most in that moment.

3. Whole body movement. I work to ensure we use as many of the joints, muscles, and connective tissue as possible in each class, which I believe keeps us mobile.

4. Breath work. Mindful breathing supports our structure, stamina, and mental health.

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

Recovery Time

Photo courtesy of Harvard Health Publishing

I got hit hard last week, right at the end of my staycation. I thought it was flu, but it turns out that my husband and I both got COVID. Luis was down for maybe 3 days total, then was back to work (from home).

I didn’t do much of anything for nearly a week as I moved through all of symptoms and began to feel better. I still feel a little low-energy and have some brain fog (plus I can’t smell or taste much), but I’m ready to get back to life!

Speaking of weakness, this article discusses a Harvard study that determined that “yoga may offer some protection against frailty.” According to the article, frailty is “a loss of function, strength, stamina, and overall health and fitness that increases the risk of falls, hospitalizations, and early death.”

“Research teams from Harvard and elsewhere found that people who practiced yoga improved two markers of frailty — walking speed and the ability to get up from a chair — compared with people who didn't practice yoga.  Many of the studies focused on the benefits of chair-based yoga.”

I have some theories about why this is, but I’ll have to share them another time when I can organize my thoughts better! I look forward to getting back to classes this week.

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

Welcoming June

My staycation last week was very nice, in case you’re wondering. With heat, humidity, and rain, it’s feeling like like summer here in South Florida, so we chose to do mostly indoor activities. Mostly it was nice to sleep in a little, lounge around, and just relax most days.

We did manage to get to an outdoors craft festival one morning with my mom, while it was still cool-ish. It was fun to take a trip to a Miami museum followed by lunch. What wasn’t as “fun,” but still satistying, was spending part of 2 days painting the office / guest room / virtual yoga studio.

Although I took a week off, I’m still studying Foundation Training coursework online for 6 weeks, then attending the in-person portion in Tampa later in the month. I think this is going to be life-changing stuff, so I’ll be sprinkling in a bit of what I learn in classes, and explaining the purpose.

I look forward to getting back to classes this week!

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

Time Off

As I’m writing this my mind is already moving into vacation mode, as I’m taking a week off from teaching.

My husband and I initially planned another camping trip with our little teardrop trailer this holiday weekend, but decided that it’s just getting too hot to be outdoors much here in south Florida! So, until we can travel further north, we’re putting camping plans on hold for the summer.

At first I was resistant and irritated about canceling plans, frantically searching for other travel alternatives. As we chatted we arrived at another idea: stay home and visit local sights, maybe 1 house project. As soon as that happened, guess what? I relaxed - that felt right to me. (Hence the Staycation pic above I borrowed from this article)

It feels much better to go “with the flow” instead of trying to force things. We’ll get to be in our very nice bed at home, sleep in a little, lounge around with our dog Lulu, and let the day take us where it may. I’ve received some great day trip recommendations from many of my friends and students that we may explore.

On this Memorial Day weekend may we honor those who have sacrificed for us.

I’ll be back in 1 week, hopefully refreshed and ready to get back to classes!

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

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