The Bodhi Flow

 A lot of people ask me how my class differs from other types of yoga. I tell them that I have been certified to teach all types of yoga but that I specialize in a flow series called the Bodhi Flow, which was created by the founder of Bodhi Yoga, Syl Carson. The philosophy behind Bodhi Yoga is basically a yoga practice that honors the three primary ways that Mother Nature manifests herself into the physical world (Rajas, Sattva and Tamas).  Rajas, or Rajasic energy is a forward-backward movement. Its movement is dynamic, insistent and passionate. 

Sattvic energy is a side-to-side movement. It is light, delicate, clear and graceful. It is steady and balanced. 

Finally, Tamasic energy is an upward-downward movement that is strong, deep and internally focused.

The specific vinyasa series that I mainly teach (the Bodhi Flow) honors Sattva with a movement of yoga poses that flow together in an inspired way.  It moves more slowly than a traditional vinyasa series. Its primary focus is releasing the core tightness of the body, which is achieved by focusing on slow, steady movements in which individual postures cease to be one, but rather mold into each other.  This slower pace allows us to achieve our desired goal with fewer repetitions than your traditional faster paced vinyasas.  Not only are we are able to experience the realities of our mind, body, and spirit connection more deeply, but we are also able to more fully breathe with each movement when we don’t have to shorten our breath to keep up with the faster paced and more repetitious vinyasas.

I teach elements of the Bodhi Flow in all of my classes, however I modify it slightly to make each class unique.  For example, in prenatal yoga we generally modify some of the more difficult poses, cut out some of the deeper twists, and then finish with some more restorative poses that help to address many of the negative side effects of pregnancy. The great thing about this flow series is that it can be modified to fit any class level.  It can easily be made more or less intense, depending on the energy of the specific class or individual.  So come on out to one of my classes and experience Bodhi Yoga for yourself!

Namaste

www.gobodhiyoga.com

A Personal Post: Learning to Experience Rather Than Merely Recite

As I was progressing in this journey of becoming a yoga instructor, I started to notice that my personal practice was getting neglected. I was used to practicing yoga daily, including a much-needed meditation at the end of each practice. This practice kept me balanced and started my day of right. However, the more classes I started to teach the more I felt slightly “burnt out” and started to replace my personal practice with my classes. I soon realized what a destructive mistake this was.  I didn’t have that collectiveness that I used to have and my days seemed more stressful. But to me, I was the only one that was suffering from my lack of personal practice, or so I thought…

I have learned that as a teacher, keeping a regular personal practice on the side is vital not only for yourself, but for your students.  In the end, your success as a teacher comes down to your personal practice. It starts on your own mat.

Once I realized this, I started to feel like a failure as a teacher. How could I preach to others the importance of personal practice, when I myself wasn’t doing so?  It wasn’t until I started to be more diligent about stepping on to my own mat that my opportunities as a teacher skyrocketed. I was able to experiment with different asanas that I could use later in my classes. I was learning to experience both the physical and emotional reactions that many of my students were experiencing.  I transformed from merely reciting a routine, to living the practice with my students.

One of my most rewarding classes was when I started to mold my classes around my students. One individual came to me with questions about a sore lower back. That night I came home and experimented with poses to help ease her pain and strengthen the muscles at hand. The next class I was able to teach a vinyasa series that was tailored to her needs.  I was able to give her what she needed through experimenting first on my own mat.

Needless to say, once learned this “secret” to teaching yoga, my classes were transformed. It helped me to have a new vision and appreciation for yoga and for my students.  It also helped me to have more compassion for my students as I was experiencing it with them rather than merely instructing them. Finally, I feel as if it has helped me to establish my own unique style of teaching. To me this is one of the most valuable gifts I could have received during this process. It has planted a seed of confidence in myself; confidence that I hope can keep me going in this journey, long after my certification is complete.

-Namaste

www.gobodhiyoga.com

Motivational Monday!

Just because we all need a little motivation some times. I hope yoga can help you achieve your greatest goals!

"Never underestimate what you can do when you believe in yourself."

Namaste

www.gobodhiyoga.com

Yoga and Mental Illness

So we all know that yoga obviously does the body good, but according to many studies it also has many benefits on the mind as well.  On this post I want to address the potential benefits of a regular yoga practice for those with mental illness.

Yoga has recently become such a cultural phenomenon that physicians and researchers are having a difficult time differentiating legitimate claims from hype. Recently, researchers from Duke University Medical Center explored the effects of yoga on mental health by examining over 100 different studies.

It is well known that yoga can produce a calming effect. It also can produce that “feel-good” feeling that people do after physical exercise. But what else was interesting is that they found that yoga does in fact have positive effects on mild depression, sleep problems, eating disorders, and psychiatric disorders  such as schizophrenia and ADHD. It has also shown to help individuals cope with the side effects of PTSD. The findings suggest that yoga may influence brain chemicals such as serotonin, which is known to boost levels of happiness. In addition, it can lower inflammation, reduce oxidative stress and produce a healthier balance of lipids and growth factors.

Doctors have been encouraging yoga as a complementary treatment for mental disorders for years. And while research is promising, it is not recommended to replace their medications with a yoga practice. Rather, researchers and doctors are encouraging patients to add it to their existing treatments and take advantage of the shown benefits.

As a little added bonus I wanted to include 6 asanas to help cope with depression or anxiety. Incorporate these warming, comforting poses into your daily practice and enjoy!

-                       

          childs pose

     forward bend

    legs up the wall

  cat –cow pose

   backbends

  headstand

-Namaste

www.gobodhiyoga.com

Hands On Adjustments

In my past experience with yoga, I have found that many teachers are afraid of touching their students, and also some students decline adjustments in their practice.  But as I have nearly completed my certification and have progressed in my journey as a teacher, I have found a tremendous benefit to hands on adjustments.  In this post I would like to share some of the guidelines and benefits of hands on adjustments that I have learned.

Hands on adjustments bring a new element to a yoga classroom. It is a traditional means of passing knowledge from teacher to student.  This is a powerful teaching tool.  Not only can that it help students to go deeper into a stretch, but it can help the student learn the proper alignment and positioning for the asana. On a different level, hands on adjustments help to create a trusting bond between teacher and student.

In my practice as a teacher, I have come to find 3 reasons for adjustments. They are as follows:

1.     Offer Support or Balance.  I have found that some reassuring hands on adjustments during more difficult asanas can really help the student to feel more confident in the pose.  It helps them move into the pose correctly and prevents risk of injury caused by improper posture during an asana. The students learn to trust in me as a teacher and in their own body’s capacity.

2.     Suggest Direction. This can be achieved with light acupressure or through movement of my hands in specific directions. This can be used as a gentle reminder to the student to expand deeper into the specific pose.

3.     Help Students Experience the Pose Differently. Oftentimes with a small adjustment, the student can have a completely different experience in the asana. With assistance, they may be able to go more deeply into a pose with less resistance.

There are some occasions where I choose not to do hands on adjustments. Sometimes my energy level is lower or the energy of the class is taking me in a different direction. As a teacher I have learned to honor myself and my students, and respect where the energy is taking us.

Most of my students appreciate the hands on adjustments. By offering these adjustments, and respecting the trust each student places in me, I have seen my students more fully comprehend the asana and their yoga experience.

-Namaste

www.gobodhiyoga.com

Find Your "Wild" Side With This Invigorating Pose

So lately I’ve been trying to incorporate some different poses into my routine and classes. One of my new favorite poses is Camatkarasana, also known as “wild thing.” This pose is fun and challenging, as also comes with some awesome benefits.

Anatomically, this pose focuses on the arms, hips, thighs, and spine. It belongs in the back bend family of poses and might want to be avoided by anyone with a spine injury.

Here is how to get into the pose:

1.    I find that it is easiest to start in downward facing dog. From here, bring your weight onto your left hand and roll onto the outer edge of your left foot (similar to a side plan pose)

2.    On your next inhale, lift your hips and your right leg, stepping it back and placing your toes on the mat behind you with your knee slightly bent

3.    Next, bring your right arm up and out, opening the chest to the sky as much as you can

4.    On your next inhale; curl further into the pose by reaching the right arm behind you and out and flattening your right foot on the mat

5.    Hold for 5-10 breaths before returning to down dog and repeating on the opposite side

This pose is a great chest opener, as well as the shoulders and throat. It also can open and stretch the hips and hip flexor muscles.  Finally, it can build strength in the core and upper back muscles. Aside from the physical benefits, this pose has some therapeutic benefits as well. Wild thing can help revitalize you by fighting fatigue. It is the perfect pose for when you are stuck in a routine and need new life in your practice. Finally, in light of the fall and winter season that is fast approaching, this pose can be great at helping ease the side effects of mild or seasonal depression. So next time you need a quick pick me up, try unrolling your mat and working your way into this awesome pose!

-Namaste

www.gobodiyoga.com

Yoga For Every Athlete!

All to often when I invite people to my yoga classes I encounter responses such as “I prefer more high intensity workouts” or “I need more cardio than what yoga offers.” It is almost as if people consider yoga a waste of time, especially if they only have an hour to work out each day. Well I’m here to tell you, that it is not a waste, and in fact, every athlete, regardless of sport or discipline, has the potential to enhance his or her performance by adopting a consistent yoga practice.

Benefits of Yoga For Athletes:

1. Improved Strength. Studies have found that a consistent yoga practice that incorporates various asanas (poses) can help to build strength and improve lean muscle mass; (especially the muscles used for many of the high intensity sports such as running, cycling, and swimming). In addition, yoga helps strengthen the under-developed and less-used muscles that surround the more utilized muscles, and in return can improve overall stability and prevent injury.

2. Improved Flexibility. There is no doubt that yoga improves joint and muscular flexibility, which is vital to the body’s overall structural whole. Enhanced flexibility will lead to greater range of motion, which can lead to more conditioned muscles.

3. Improved Coordination and Balance. Yoga can help increase both of these tremendously. Better balance and coordination means enhanced control over the body. This can lead to better technique and form in nearly any sport or practice. Whether it is a baseball swing, swim stroke, running stride, or dance pose, yoga can help you refine it.

4. Improved Mental Control. This is, in my opinion, the most important aspect of any well-trained athlete. Most people think of yoga as simply a great “workout” or a means of tightening the core or toning their stomach. Of course it does do that, but it also does so much more.  As soon as the rigorous vinyasa portion of the class is finished, we close class with savasana and a meditative period. As an athlete, it is easy to brush this portion of class off as the less important part, when in reality it may be the exact opposite. The mind is what distinguishes the best athletes from the mediocre ones. I think it is safe to say that regardless of how hard you train physically, if you don’t have control over your thoughts, have the ability to remain focused, and the capacity to visualize success, you can only go so far. Just like any muscle, the mind can and should be trained. By doing so, you will find that you will be able to achieve goals that you never thought fathomable.

So next time you find yourself tempted to skip out on a yoga practice in exchange for your regular mundane cardio routine, think again! You will be amazed at what your body can achieve, on and off the mat!

-Namaste

www.gobodiyoga.com

Time To Take It Outdoors!

Summer has just come to an end and Fall is upon us and If you haven’t taken your yoga practice outside yet you are missing out! There are only a few more weeks of my twilight yoga class so please take advantage of it while its here and the weather is nice! There is nothing more therapeutic than practicing yoga as the sun is setting and the day is unwinding!

Even if you can’t make it to my twilight class you should consider taking your own practice outdoors. Studies show that when compared to indoor exercise, outdoor exercise led to increased mental benefits with greater feelings of revitalization, increased energy and decreased stress and depression. They also report that outdoor yoga can lead to an improvement in spiritual, emotional and psychological well being, as opposed to studio yoga or indoor exercise.

Benefits of Outdoor Yoga:

-      It’s a challenge. Anybody can practice yoga inside on a mat but it adds a completely different element when you put your feet on the sand or on the grass. The uneven ground and the wind in your face require you to make adjustments to your asanas and can add new life to your practice.

-      Vitamin D! Get it the natural way. Vitamin D can have a profound effect on mood; so if you are feeling down, take your mat and practice outside for the day. There is just something to be said about doing a sun salutation outside.

-      The best free soundtrack ever. Next time you do yoga outdoors take time to listen to the wind, the bird, or the waves on the beach. There is nothing more relaxing than tuning into nature!

-      Improves your focus and mindfulness. Taking your practice outdoors will help you get out of the same routine that you have been doing. By allowing yourself to experience something new, you are able to really focus on your experience at hand.

-      Meditate and cultivate gratitude. Nature helps facilitate a sense of peace and reminds us to be still. It is the perfect place to quite the mind for meditation. It can remind us that we have everything that we need: air to breath, the sun for warmth, flowers for beauty, fruit and vegetables to eat. Contemplating on these things and finding stillness can bring much peace.

Namaste

www.gobodiyoga.com

Children's Yoga: Discovering the World Through Yoga!

One class that I plan to add to my schedule in the near future is a yoga class for children.  In the past few years, there has emerged a growing number of  children yoga classes being taught in schools and studios all over. For some, this might seem strange, but in this post I will tell you how yoga can benefit not only adults but children of all ages.

Our children are growing up in an extremely fast paced world. Their schedules are often packed with rigorous school curriculums, music lessons, and competitive sports; not to mention family responsibilities such as chores etc. The bustling pace of our kid’s lives can have a profound effect on their happiness—and sometimes not for the better.

Introducing a yoga practice can help counter the pressures of every day life. Yoga can help children to learn techniques for relaxation, inner fulfillment, and self-health, which can result in them being able to navigate life’s challenges with less stress.

Some surprising benefits of kid’s yoga are:

-       Improved fine motor skills

-       Improved mental acuity and focus

-       Improved hand—eye coordination

-       Improved mind/body developmental awareness

-       Improved coping skills

-       Increased awareness and sense of self

-       Lots of Fun!!!

 Yoga also encourages self-esteem and body awareness in an activity that is noncompetitive.  Now I don’t see anything wrong with a little healthy competition, however kids seem to get more than their healthy dose of it these days.  By incorporating noncompetitive hobbies into our children’s lives we encourage cooperation and compassion, instead of opposition—which is a great gift to give to our children.

Yoga also has physical benefits for children. It enhances strength, coordination, body awareness, and flexibility.  In addition it can improve their ability to concentrate and relax. No wonder schools across the world are starting to incorporate yoga classes into their curriculums!

Yoga classes for children are very different than your traditional yoga classes. Yoga classes for kids integrate storytelling, games, music, language and other arts into each asana or pose.  It provides a creative environment and a way to learn and discover the world through a non-traditional way.

Stay tuned for some children’s yoga and “mommy and me” classes to be added to my schedule!

Namaste

www.gobodiyoga.com

Finding Peace: 5 Steps to a Better Meditation

I've been thinking about the value of meditation a lot lately. Probably because I have two babies under the age of two, am in the process of building a house, am packing up for our move in month, am playing on two softball teams each week, and did I mention teaching yoga? Needless to say, I am very busy, and sadly a little too stressed. It's my meditation that all too often gets me through the week.

It's no longer a big secret that meditation is good for us. In fact science can even show neurological changes in the brain that occur when we meditate. Studies show that the areas that are associated with stress slow down significantly, and the parts of the brain that are associated with feelings like joy, peace, and compassion become more active. There is unquestionably no doubt that meditation triggers positive changes.

I try to incorporate meditation time into each of my classes, however I find that a lot of my students wonder if they are "doing it right." They worry that they might fall asleep or perhaps that they might be too alert. Some may experience visual sensation while others don't. They hear of others experiences and wonder if they are doing something wrong. It was these questions that let me to write this post.

In this post, I am going to give you five "tricks" to a better meditation. Try them out, see what works for you, and be on your way to more peace and less stress.

1. The first tip is to find a quiet place. Meditation doesn't come easily for everybody, but noise and distractions can make even the most seasoned meditator feel frustrated. Find a place where you know there will be no distractions or interruptions before beginning your practice. And yes, this means turn off that cell phone!

2. Establish a simple protocol that you can come back to again and again. It really doesn't matter what it is, and you will get a lot of different advice on what works best; but the truth is, everybody is different and things may work better for some and not for others. I recommend something simple such as focusing on your breath or rehearsing a mantra. I personally like to close my eyes and gently shift my gaze from right to left. Finding a "trigger" that you can start your practice with, and come back to throughout your practice if you feel yourself getting distracted can be a huge help during your meditation.

3. Find a sensory trigger. For me, I have specific essential oils that immediately help me to go deeper into my practice. Find something that stimulates one of your senses such as music, light, essential oils or candles, or even eye bags or head wrapping (see tip below). Practice it each time you meditate until you associate that trigger with your meditation practice. 

(Head wrapping is a practice used by many to help them to relax. To achieve it, take a scarf and wrap it over your eyes around your head. Secure it tightly, yet comfortably in a knot. Its almost like a "hug" for the mind. Then let yourself relax.)

4. Don't think too much, but still allow yourself to think. Sounds contradicting doest it. What I mean by this is simply, don't be too hard on yourself. People focus too much on "quieting the mind" and "not thinking" during meditation. Instead, don't ignore thoughts that come to your mind but rather acknowledge them and move on. Don't dwell on them. I've found that the more I try to force my mind to be still, the less I get out of my meditation practice. 

5. Finally, establish a regular practice. The more you practice your meditation the easier it will come to you. Set time aside each day, even if it's just five minutes, for you to put these tips to use. You will find that with time you will have less stress and more balance in your life.

Namaste

www.gobodiyoga.com