Yoga and Life: Magical AND Messy

Courtesy of Grateful.org

Wow June is almost over! Where did half the year go? I can’t believe I’m planning for July already.

This picture, which came from Grateful.org, displays a fascinating quote from author Kristi Nelson. What really intrigued me about the image quote is that it demonstrates the dichotomy of life.

Dichotomy definition (per Oxford languages): a division or contrast between two things that are or are represented as being opposed or entirely different.

We think of grief and joy as being opposite, for example, but they can exist at the same time. We can experience joy in a cherished memory, or anticipation of a special event, at the same time as we are grieving a loss.

This applies in yoga philosophy as well. The principle called Satya (truthfulness) invites us to embrace what actually IS, as it is. Even though we often say “I’m fine” when asked, we can be truthful internally (and with those close to us) and acknowledge the moment’s reality.

When it comes to yoga movement (asana), practicing balance poses is one place where many of us find this polarity. Sometimes it’s messy and we’re all over the place, struggling to find steadiness. Other times it clicks and feels magical, if even for just a moment.

Embrace it all, I say. That’s Life and Yoga. I hope you can make some time to move, breathe, and BE.

Be Well,

Eva

The Gift of Presence

I sometimes get gifts from students. These can range from snacks like fruit and chocolate, to cash or gift cards, and even fancy gifts such as concert tickets or special yoga chimes.

I am so appreciative of all of these presents. However, the greatest gift I get from my students and readers is simply: PRESENCE. The fact that you take the time to read my musings, try out a yoga snack video, or come to a class with me makes my heart so happy!

I do my best to share things that I believe are useful, because I’ve seen and experienced the power of yoga, breathwork, meditation, Foundation Training, and shared uplifting energy. My goal is to share these tools while giving you an education on the “why”, as well as how to adapt for your body’s needs.

While I will take those goodies you wish to share, a simple smile or hug is always valued.

Be Well,

Eva

Twists and Turns

Picture courtesy of DairyQueen.com

I worked at a Dairy Queen when I was a teenager, sometimes along with my best friend. The owner would allow us to eat any “mistakes” we made, such as when we put the wrong topping on a sundae. I won’t say I made lots of “mistakes,” but we regularly did have a free goodie at break time.

These days I’m mostly dairy-free, because it creates havoc on my digestive system, but I still have fond memories of those little curly twists we were taught to make at the top of a soft-serve cone.

In our bodies, twists are one of the movements of the spine (2 if you count right and left separately). The movement rotates the spine and stretches our back muscles, along with shoulders and chest if you get the arms involved. We want to maintain our natural range of motion, to stay supple and mobile. Yoga includes many different types of twists, which can be done while reclining, prone, seated, and standing.

Although most people can safely rotate through the spine and neck (which is the cervical spine), it’s important to note that deep twists are not great for everyone.

For example, if you’re pregnant, have a spinal disc injury, chronic digestive issues, or Sacroiliac (SI) joint issues, you will want to consult with your healthcare provider before attempting any spinal movements.

To try a gentle twist, start in a seated position, sit up tall (lengthened spine) and let your body rotate in one direction without holding onto, or pulling on anything. That is an open twist and reflects your natural range of motion.

In Foundation Training I learned that it can be better on our bodies to let the hips follow the torso (unlike the Twist dance, where your hips go the opposite direction), so that we aren’t putting excessive pressure on the vertebrae and discs. Notice that if you stand tall and rotate side to side, your hips will generally follow the same direction naturally.

I hope that you can make some time for movement, including twisting. Your mind and body will thank you!

Be Well,

Eva

Shaking For Stress Release

(This picture is courtesy of Another Approach Behavior Solutions)

I’m so fascinated with the mind/body connection, and I always like to learn new things to include in my own practice and share with my students.

Recently one of my students mentioned that she shakes her hands when she feels nervous or anxious.  This reminded me of a technique I learned years ago that involves shaking and/or bouncing. I find that it can be calming AND energizing, depending on what is needed. 

Our bodies accumulate tension when we are stressed, which causes a reaction in our nervous system, such as an elevated heart rate and blood pressure. When this stress lasts for long periods of time and is not released, it can cause long-term health issues.

Rapid movement, such as shaking, is an immediate action you can take to help dispel that excess energy, to help return to a more balanced nervous system. (Animals do it instinctively.)

According to this article from Healthline:

“The shaking or vibrating helps to release muscular tension, burn excess adrenaline, and calm the nervous system to its neutral state, thereby managing stress levels in the body.”

It’s pretty simple and intuitive, so give it a try: shake your head, body, hands, legs. Add bouncing up and down by bending at your knees (if standing) and let the rest of the body move loosely.

I hope that you can make some time for movement, including shaking. Your mind and body will thank you!

Be Well,

Eva

Yoga and Osteoporosis: Help For Your Bones

Eva doing Triangle Pose at the beach circa Fall 2020

I sometimes take chair yoga classes with other teachers, and I always learn something new. My friend and fellow teacher Deeann Kelly wrote up this summary from a Harvard study for her student group, and I thought it was a great share:

Osteoporosis and Yoga

Most of us already know that weight bearing exercises like walking, running, jumping and lifting can have an effect on bone density. But how can yoga help?

• It makes a useful addition to your osteoporosis treatment plan

• Builds muscle and bone strength

• Eases pain

• Encourages good posture

• Improves flexibility

• Improves stability

• Improves agility

• Develops mindful movement awareness

These benefits improve coordination and make daily movements easier, which helps reduce the risk of falling.

Studies are showing that practicing yoga for 12-15 minutes every day has a positive effect on bone mineral density. Many of the studies done are small, but according to Harvard.edu, very promising. Gentle (hatha and yin) yoga is best, rather than more vigorous vinyasa flow types. If you are a beginner, seek out an experienced yoga teacher who is familiar with the poses which are more beneficial to ensure you are working with correct alignment and safe modifications.

Some of the beneficial poses suggested by studies are as follows

Ø  Tree pose – Helps with strength and balance

Ø  Triangle – Modified, so it is not a deep lateral bend

Ø  Warrior II – Helps stretch and strengthen and improve balance

Ø  Salambasana (locust) – Helps strengthen the back, helps improve posture

Ø  Bridge – Great posture improver and glute & leg strengthener

Ø  Plank – Lots of strength to improve balance and posture

Ø  Down Dog – Helps reinforce good alignment and strength

There are precautions with some yoga poses, in general never forcing deeper into positions like forward folds, twists or hip openers. Modifications can be made with the help of an experienced yoga teacher.

I hope that you can make some time for yoga. Your bones will thank you!

Be Well,

Eva

Hands On

Our hands so important in almost everything we do physically. When I ask my students what they use their hands for, the answer is usually EVERYTHING. This includes daily tasks like showering, making phone calls, doing dishes, and cooking. It also includes hobbies such as knitting, art, writing, golfing - you get the picture.

Look at some of these expressions, just a few of dozens I ran across in my search:

I have to hand it to you

She has the upper hand

That guy is heavy-handed

Don’t bite the hand that feeds you

Try your hand at this

As important as they are, we often don’t give them attention unless they are giving us trouble.  Issues like carpal tunnel syndrome, arthritis, and general cramping / stiffness can really interfere with our daily activities.

Arthritis in the joints of the hand becomes more common with people over 45. Even younger people can experience problems in the fingers, wrists, and forearms, due to our dependence on technology.

Whether you work at a computer all day, or hold onto a phone or tablet while scrolling or texting, when you spend many hours doing the same things on a daily basis you become subject to repetitive stress injuries.

This is why I think it’s important to give those hands some love, through stretches, gentle movement, and even strengthening exercises. I like to incorporate these into my classes.

I hope that you make some time to be good to your hands today.

Be Well,

Eva

The Value Of Doing Nothing

What are you doing right NOW (besides reading this post)? Do you ever get that nagging sense that you should be doing SOMETHING constructive? Welcome to the modern world, where our value is often determined by our productivity.

One of the reasons my husband and I go camping regularly is to give ourselves down time away from household and family responsibilities. We may explore a new area and do some activities, but we also take lots of time to relax and do very little. My husband has been a great complement for my personality, because he reminds me to stop very often.

Pausing for stillness to just BE is also why I start my classes with that quiet time for centering, and end with relaxation (Savasana).

According to this article from Henry Fold Health: “. . .research shows that eliminating distractions, taking time to do nothing and even daydreaming—just letting your mind wander—improve mental health, productivity and creativity.”

More information from the article:

Benefits Of Doing Nothing

Periods of doing nothing shouldn’t be confused with laziness or lack of drive. Instead, Dr. MacLean advises recognizing the mental health benefits of daydreaming, which include:

1. Aiding problem-solving: Breaks improve your ability to think logically, problem solve and make decisions.

2. Boosting creativity: When you allow your mind to wander, you’re more likely to think of an innovative idea. After all, Sir Isaac Newton’s theory about gravity was inspired after he observed an apple falling while just walking in an orchard.

3. Improving learning: Have you ever felt overwhelmed after listening to a long lecture or reading for hours? Taking a break gives your brain time to process, consolidate and store the information you’ve learned.

4. Increasing productivity: Research has found that taking breaks improves concentration and attention, making you even more efficient and productive when you return to a task.

5. Inspiring kindness: Taking time for reflection can inspire you to look beyond your own needs and help others. Being alone can spark a search for a larger sense of purpose. A break can prompt you to try meaningful activities that extend beyond your own life.

6. Uplifting mood: Everyone can feel overwhelmed by work, school and family responsibilities. But resting your mind helps you recharge and regulate your emotions. It also allows you to find pleasure in idleness and savor an experience.

I hope that you can find pleasure in doing nothing today!

Be Well,

Eva

What Will May Bring You?

Do you know that saying: April showers bring May flowers? Here’s what Wikipedia says about the proverb:

“March winds and April showers bring forth May flowers", first recorded in 1886, and the shorter, trochaic version "April showers bring May flowers" (originally "Sweet April showers/Do spring May flowers", part of a poem recorded in 1610)” (from Wikipedia)

This expression can also be taken to symbolize that often adverse and uncomfortable conditions can precede better ones.  This also relates to the “you reap what you sow” expression.  

What did you “sow,” or plant, earlier this year, that you hope to benefit from this month?  For me, it’s cultivating those relationships with my students, neighbors, friends, and family.  I believe that nourishing those connections in my world will yield a richer life overall, throughout the year.

Typically in May my classes get smaller, as some of my students head north for the summer, or take shorter trips.  I don’t mind smaller classes, because I get the opportunity to give a little more attention to each person.  I also get a little more time for myself and family, which is a nice bonus.

I hope that you can practice yoga with me and nourish yourself this month.

Be Well,

Eva

Feeling Broken?

Mount Dora, FL sunset

I took this sunset picture in Mount Dora, where my husband and I spent last weekend in our camper van. We watched from the edge of a lake, sitting on a swing provided by the campground. It’s not really related to this week’s topic, but I wanted to share it anyway.

What has been on my mind lately is an emerging theme I observed while talking to people throughout the month: can / should I do yoga with _____ condition? The answer is (wait for it): it depends.

People are understandably hesitant to move when they’re in pain or not feeling the best. It’s true that rest may be the best thing. However, I’ve learned that, in most cases, at least gentle movement can benefit most conditions. As a matter of fact, it is when we’re recovering from illness/injury/surgery, or managing a chronic condition, that yoga can be therapeutic.

To be clear, I’m not a yoga therapist (that takes another 300 - 800 hours of specialized training), but I have studied extensively and offer a more therapeutic approach, especially when working one-on-one with clients.

Examples of conditions where yoga may help: chronic back and other body pain, ongoing low-grade anxiety / depression, and post-surgery or injury recovery (usually after prescribed physical therapy is complete). You can also practice yoga when your mobility is severely limited, or if you have a degenerative disease.

When NOT to practice: when you have acute pain (especially while inflamed), illnesses that require bed rest, and of course avoid group or private classes if you’re contagious.

Whatever condition you are dealing with, make sure you have the OK from your doctor, work with someone knowledgeable about your situation, and proceed with mindfulness.

I hope that you can practice yoga with me and realize the benefits of a restorative approach.

Be Well,

Eva

Non-Physical Benefits of Yoga

If you have taken yoga classes already, then you probably have discovered the physical benefits, such as: improved mobility, flexibility, strength, balance, breathing, etc. It can also help alleviate chronic pain, stiffness, and tension.

This week I wanted to highlight the less-obvious - but equally important - benefits that a regular yoga practice can provide.

These are from the above graphic:

• Sense of Community - a shared experience that can uplift everyone

• Personal Growth - practice of self-compassion helps us connect to ourselves

• Mindful Awareness - tune into your own thoughts and feelings

And here are a few more:

• Relief from mental fatigue (aka busy brain)

• Emotional steadiness, to deal with the ups and downs of life

• Sense of overall wellness as you move about your world

This is not a complete list, just what comes to mind. Can you think of more?

I hope that you can practice yoga with me, whether in person or online.

Be Well,

Eva

Thank You For Being Here

https://www.nourishyogawellness.com/

I was going to title this: Why Are You Here? but it sounded rude to me. If you’re reading this, it means you’ve made the time to take in my musings, and I am truly honored.

Last week I reached 495 newsletter subscribers! I’ve written about 200 blogs since March 2020, when I started the newsletter to send out inspirational messages, and to let people know about my Zoom classes during the early stages of the pandemic.

Writing weekly has honed my communication skills, and I’ve discovered that I enjoy writing, and also receiving replies. Maybe I’ll write a book one day (I have soooooo many crazy stories to tell, if anyone cares).

Generally, I write about yoga and other wellness topics, my thoughts about life, and whatever is on my mind recently. But I really want to hear from you:

• What’s on your mind?

• How can I support you?

• What wisdom can you share with me?

I hope that we can stay connected as we explore movement and wellness topics together.

Be Well,

Eva

Not Your Daughter’s Yoga

Courtesy of Yoga Journal

This picture from this Yoga Journal article about extreme yoga poses posted on Instagram makes me hurt just by looking at it! Here’s a quote from the article:

“Even if many of us never will (or should) strike these advanced challenge poses, we can be inspired by their reminder of an important yogic principle—to explore, to play, and to laugh when we fall.”

I disagree that these poses are inspirational, or even “advanced” - there I said it. It may be fun to look at, but how many ordinary people would look at this and be encouraged to try a yoga class? What purpose does this pose serve, other than to get attention?

I was ecstatic when one of my students wrote an article for her community paper years ago about our chair yoga class, and the title was something like “Not Your Daughter’s Yoga.” In this particular community, many students even bring their visiting adult children and grandchildren.

Some yoga classes are geared toward people who are hypermobile, very fit, young, and driven. There is nothing wrong with this per se, but my focus is always making sure that what we do is accessible and beneficial to as many people as possible.

I believe that an “advanced” yoga practice (or any movement class) means that you are able to leave your ego behind and actually listen to what your body needs as you move through the poses.

I hope that you can explore mindful movement that benefits your whole body with me.

Be Well,

Eva

Is Your Brain a Bully?

Courtesy of Yoga Circles: https://yoga-circles.com/distraction-of-the-mind/

This picture comes from Yoga Circles, and depicts how our brains can feel like they are all over the place. Click here to access the article: How The Mind Creates Distraction and The Simple Way Yoga Gets Us Back

Here’s an excerpt:

“For millions of people, the stresses of modern life result in distraction from a more meaningful way of living. We feel distressed, hopeless, and anxious when the balance shifts and we find ourselves going through life without focus or presence. . .

But what if there was a healthier way to deal with the symptoms of distraction?

When we recognize the cause of these symptoms, we can begin to fix the problem by working with the mind. Instead of allowing the mind to distract us, we can yoke it and use it to return to ourselves. Then the symptoms will begin to fade.” 

I also have a very busy brain, and this was one of the main reasons why I started yoga, and became a teacher. In our modern world we have access to so much instant information at our fingertips, and so many devices to do this. This is why I ask students to turn off their phone ringers and smart watch notifications in class.

It’s important for us to set aside time for our minds to be undistracted so that we can stay present to the body’s sensations, then hopefully find peacefulness for the mind in Savasana (final relaxation) that we can carry into our lives.

I hope that you can explore undistracted and mindful movement with me to help your whole body and brain.

Be Well,

Eva

Problems Get All The Attention!

“The squeaky wheel gets all the grease”

~ American Proverb

From Merriam-Webster: idiom “used to say that someone who complains or causes problems is more likely to receive attention or help than someone who stays quiet and does not cause problems.”

I believe that this tendency also applies to us with our own bodies. Just as in dealing with a “problem child,” we tend to focus most on the parts that hurt, or aren’t working well. For example, if our back hurts, we try all the stretches, exercises, and other treatments we can think of just for that area.

Even when physical therapy is prescribed by a medical professional, therapists are usually allowed to offer only targeted therapy for a specific issue, partly because of health insurance rules in the U.S.

Yoga, however, is more holistic, addressing the whole person and body. When I have a client with back pain, we often start by calming the nervous system with breathwork as the 1st step. After all, what good are 50 bridge poses and 30 minutes of strong core work, if you are tense and anxious about your life?

Also, where we feel pain / tension can be related to another part of the body. When I had severe wrist pain for over 1.5 years, my chiropractor was able to trace the impingement up my arm to an old shoulder injury, and was able to clear it up within a few months of treatment, along with acupuncture and “homework.”

I keep the problem from returning by cutting back on cell phone usage (which possibly triggered it), and integrating my wrist and shoulder work into my personal yoga practice.

I hope that you can explore holistic movement and breathing with me to help your whole body.

Be Well,

Eva

How To Decide What’s Right For You

Last week I wrote about a squat challenge I did in 2023 that turned out to be a bad idea for my body.  If you missed it, you can read about it here.

Which brings me to this week’s topic:  how do you know whether something is right for you?  This applies especially when trying something new, such as a food program, a recreational activity, or a new yoga class.  Making a mistake in judgment can cost you in many ways: financially, emotionally, and physically.

I’ve gathered some information from my own experience, and discussed this question with students recently.  

Here are some questions and notes to consider:

1. First and most important: is it SAFE?  If something is very risky, it may not be worth trying.

2. What is the purpose of this?  Will it be something that can help your life, or are you doing something because you think you “should”?

3. Try it out.  Explore mindfully and set your ego aside.

4. Listen to professional instruction and ask questions, but also:

5. Trust your own body’s wisdom and instinct.  You know your body better than anyone else, so don’t discount what it tells you.  Also, sometimes we get a “gut” feeling about a person or situation.  Listen to it.

Be Well,

Eva

It Was A Bad Idea!

Recently a student asked me about a crazy Squat challenge I participated in early 2023. It was for a fundraiser, and I thought it would be a breeze: 50 squats per day for 30 days. After all, I do yoga squats (aka Goddess and Chair poses) all the time, right?

It was a terrible idea for me. At the time I felt a little sore, but after the month was up I noticed my hips were giving me trouble. My chiropractor helped me a bit - we were mostly focused on my wrist injury - and recommended working on strengthening my glutes (which I already do).

He stated that any repetitive movement you do very often can cause stress and possible injury. Over 1 year later I still experience hip soreness, and I believe it’s related to the Squat Challenge (at the very least, it probably didn’t help!). Resting, self-massage (therapy balls), and Foundation Training is definitely helping me with recovery, now.

Now that I think about it, taking on the challenge was probably my ego trying to prove how strong I was at my age. This is all to say that not everything I do is smart, so please use good judgment for your own body! (More on this next week.)

Be Well,

Eva

Your Health Can’t Wait!

Courtesy of Freepik

Here we are in the 3rd month of 2024 already! Soon it will be spring (3/19), and Daylight Savings Time change is coming up (3/10).

Last week I was at a community where I teach yoga, doing a walking exercise video with the group. Leslie Sansone, the instructor, was discussing the benefits of walking regularly, and how many of us put off exercise for various reasons.

I’m paraphrasing, but she said “your mail and chores can wait, but YOUR HEALTH CAN’T WAIT.” This really hit home for me.

Although I teach and practice yoga almost daily, there are other things I need to maintain my health. For example: cooking and eating nutritious foods, staying hydrated, and getting enough sleep.

But life happens. Sometimes my teaching and personal schedule seems so full that I find myself skipping the things I actually need. As my husband says, I often do things for others before I do for myself. I tell myself that I can catch up on the weekend, or (even worse) that I’ll be able to take more time when I retire. Now I realize I shouldn’t wait.

Don’t wait to do the things that help your health. Pick just one thing and make a commitment to yourself. Get consistent with that one thing, and once it’s a habit, add another one. I hope yoga is one of those things for you.

Be Well,

Eva

Practice Makes ????

You’ve probably heard the expression “practice makes perfect.” As far as I can tell, the history of this expression goes back to the 1500s! Here’s another version:

Practice makes perfect.

After a long time of practicing, our work will become

natural, skillful, swift, and steady

~Bruce Lee

I want to dispel the idea that we will become perfect at yoga, even with practice. It simply isn’t possible, because we are humans with bodies and lives that change daily, and not machines. However, we can improve and make it a regular part of our life, which will help us with our overall health and wellness.

It’s customary to say that we are practicing vs doing yoga, because we are engaged in connecting our mind to our body and our breath. It’s not always about doing, but also being. Unlike a fitness workout, yoga invites you to work IN, turning your awareness inwards to explore what works best for YOU.

Practice definition: the actual application or use of an idea, belief, or method, as opposed to theories relating to it.

You can read about yoga theory, watch videos, and even listen to podcasts about it. However, the actual application of the information in YOUR body and life is what makes it a beneficial practice.

Be Well,

Eva

Are You Doing Yoga Right?

https://www.gemmacorrell.com/collections/comics

This funny cartoon by Gemma Correll demonstrates what we may feel in a yoga class, whether beginners or experienced. We can wonder if we are in the right position, what we should feel, and even why our pose looks different from the teacher’s (or another student).

There are many reasons why your version of a yoga pose may (and should) be different from someone else’s, including:

• Different body shapes, sizes, and proportions. Some of this we were born with; other things change over time.

• Decreased mobility and strength due to injury, surgery, or de-conditioning

• Hypermobility: someone who is super flexible but may lack joint stability

• Chronic illness and/or pain

• Sensitivity to strong sensations

For example, in a forward bend position (whether seated or standing), someone with low back pain may choose not to bend as far, or bend their knees for the standing version. A student with an ample shape may take legs wider apart to provide more room for the front of the body. A person who is prone to vertigo, or with glaucoma or untreated high blood pressure, may choose to forego the pose entirely and instead draw knees up to the chest to stretch the back.

I think it’s great to see 10 different versions of a pose in a class of 10 people! Your body will tell you if something feels right or wrong, if you tune in.

It’s good to ask for feedback from the teacher - I encourage it. I try not to tell you what you “should” look like or feel, but instead how to explore variations. Whatever you feel is valid, and you are in control over the choices you make.

This variety is why I love teaching yoga. My creativity and teaching experience come into play as I help you find what works best for YOUR body.

Happy Presidents Day,

Eva

Why Try Chair Yoga?

A wonderful student brought me an article last week titled The Benefits of Chair Yoga, by Dr. Leslie Hewitt. I thought it was worth sharing, so did a Google search and found it online:

15 Benefits of Chair Yoga - article here on Club Menopause’s site.

Here are just a few of the benefits listed:

• Improved Flexibility

• Stress Reduction

• Enhanced Range of Motion

• Improved Balance and Stability

• Increased Mind-Body Connection

• Elevated Mood

Chair yoga IS yoga; it’s just done while seated in a chair, or using a chair for support. In my opinion, the benefits mentioned (except #12 listed below) apply to ALL mindful yoga practices. Here’s what is special about using a chair:

• Accessible for All Ages and Abilities: Chair yoga is inclusive and adaptable, making it suitable for people of all ages and abilities. It can be a great option for individuals with physical limitations or those who are new to yoga.

Not everyone is comfortable with getting down to the floor (and back up!), and many of us prefer not to spend much time on hands and knees. Chair yoga can be useful for EVERY body.

I sometimes get someone in class trying chair yoga for the 1st time, and they often comment about how much they got out of it - even people used to mat yoga. I think people visualize students sitting and wiggling their fingers and toes (although we do that too), barely moving.

However, chair yoga can also include core- and leg-strengthening movements, as well as standing Balance postures while holding onto the chair. In my classes we also explore different breathing techniques, brain exercises, and sometimes chair dances! Give it a try sometime, and you may be surprised.

Be Well,

Eva