Yoga Vacation

Have you ever stopped and thought, "I need a vacation?" Probably more times than you can count, right? With our fast paced world we are constantly being over-stimulated physically, mentally, and emotionally. Even our workout and regular yoga practice lean towards a "must get this done" attitude. The good news is that you can take that much needed vacation any time with Restorative yoga.

What is Restorative Yoga
I am a visual person, so when I think of things I like to "see" them, not just hear a bunch of technical terms that connects no where in my brain. Restorative yoga is like Jell-O to me. In order to make Jell-O you have to set it in a mold and then give it time to take shape. So, for our visualization, you are the Jell-O, the posture supported by props is the mold, and the longer amounts of time in that posture allows your body (the muscles and nervous system) to let go and settle into that shape.

When we give our bodies support and time to really let go in Restorative yoga it goes beyond just the superficial level and goes deep into your being. Yes, notice I didn't just say body there, but your being. You are more than just muscles! I know it is a shock to think outside the box here. You have joints, fascia, nerves, and electrical impulses that stimulate the brain. Yoga postures when held in a relaxed and supported manner create a release that goes deep into the central nervous system and once that releases then everything else softens too. I mean, Jell-O isn't ready until the center has settled too, right? If the center is gooey then it doesn't taste good and your restorative posture doesn't feel good either if your nervous system (mind and emotions) hasn't settled.

How to Create a Restorative Space
When we think of relaxation we often times feel a sense of peace and calm. That is what you want to create in your space. You don't need a whole room dedicated just to yoga to accomplish this, if you do, great, but it is more your intention that is important here. For example, I use my living room. Always have for my yoga practice! I know some would say that is the busiest place in the house, but for me it is the place that has most of my cultivated happy memories, so it feels comfortable. Now, because my living room does have more distractions I have to "set-up" my yoga space.

Creating your space can be done easily and quickly. Dim the lights, close the curtains, put on some night lights or candles, turn off all devices that create noise (yes, that phone too), and put out props in a way that they are easy to get. Oh, if you have animals that tend to need your attention then place them in an area away from you. I have a small wiener dog that loves to lick my face while I practice yoga, so I put her in her crate with a bone and shut the door to that room so she can't hear or see me. The cat, Lola, typically loves Restorative yoga and just curls up next to me. Some may find that distracting, but for me it is comforting. Remember this is your practice, so find the things that help you relax.

Restorative Tips
- Find a time that works for your schedule, or make time once a week in the evening.
- Most students found that they like doing Restorative yoga later in the week, say Thursday, and in the evening to help them feel refreshed for their weekend fun.
- Use music that helps you relax. I have no music for the videos with the idea of helping you create what you enjoy. I prefer no music for this practice, because I can really let all my senses go. But the quiet does bring you more in focus to the mind's chatter, so maybe white noise (fan, running water, etc) would help.
- If you find yourself getting fidgety or your mind overwhelming you then focus on your breath, much like we learned in meditation.
- If you live with others make sure they understand that you need to be left alone in quiet. Or have them join you!
- You will want to keep the temperature a nice comfortable range. I like 74-75 degrees and if I feel cold then I throw a blanket over me. It is nice to practice this in loose pants and long sleeve shirt to help keep warm. If you get cold your body is no longer relaxing, but trying to stay warm instead.

The Postures
I have placed each posture into it's own video so that you can work each one at your pace, or as you get to know the postures you can change the order in which you do them. I have also found that having them in individual videos allows you to do one or two each day, as a mini-vacation, rather than all at once. This may work better for your schedule than once a week, and that is wonderful! I love to do at least one restorative posture each night before bed to help my body relax.

Each posture is held for five minutes in the videos. This is a great place to start if you are new to Restorative yoga. As you get use to the postures and you notice your body wants to hold longer - go for it. You can hold Restorative poses any where from 10-20 minutes, but listen to the body, it knows when it's ready to move on.

Props
- 4 Blankets
- 1 strap
- 2-4 blocks
- eye pillow

How to Set Up the Blanket

Reclining Butterfly
I am starting you with this posture because of its support to the spine. This support creates a stimulation to the nervous system to relax. Most of us when we settle in for the first pose are still wound-up from the day and this helps to really let it go. This posture is also nice in that it stretches the front of the chest giving your lungs the expansion they need from all the sitting we do. The legs open and supported allows the hip joints to release, and as we learned in previous posts, that helps soften the low back.

Wide Legged Fold
This posture helps to softly stretch the hamstrings, while creating a since of surrender with the torso folded forward. This one may need more props than you wish to use. Get over it! Props are here to help your body release, so use them. Also, what I show may not work for you and that is where creativity comes into play. Find a way to get comfortable in your body!

The Snuggle Twist
This pose is a nice soft stretch to the side of the body down into the hip. It also creates a soft massage to the internal organs with your natural breath. If your neck feels okay, then this pose can also create a soft stretch to the neck.

Supported Legs Up
For our inversion I have chosen an alternate to Legs Up the Wall. I will show that at a later time. For today, I wanted to continue with the theme of releasing the low back and this variation is the best I have found.

Next Post
I have gotten a few requests regarding wrists and carpal tunnel. This is a major issue in our society due to the wonders of technology, so we will cover some good stretches, strengtheners and range of motion.

Have Ideas
Please contact me with any requests for areas you wish to explore: email me

What a Release in the Neck

Shout Out: For those of you who are body movers (yoga teachers, Pilate teachers, massage therapist, etc) looking to deepen your knowledge of anatomy through body movement and how to heal, then I highly recommend the Body Balance Yoga School of Yoga Therapy with Jenny Otto. You will not find a more knowledgeable and continually expanding teacher than Jenny. Much of what I apply today with students is due to Jenny's broad understanding of the body and wonderful ability to share that knowledge.

Pains in the neck are very limiting, from seeing while driving to looking at a loved one. They are very easy to get, stress at work or sleeping wrong, but quite the trouble to fix. There is hope! The following sequence is focused on releasing neck tension, which creates the pain. Remember, your neck is related to the rest of the body, so start from your base, the feet, and work you way up as I have guided you here. Enjoy and breathe deep!


Warm-Up
The best way to warm-up is from the feet to the pelvis with the Short Pelvis Warm-Up Video:

Opening the Sides
Remember, when tissue doesn't get stretched it tightens. The area along the sides of the body from pelvis to shoulders is one place that if not stretched can create havoc.

 

-Stand with wall on right side of body.

 

-Step left foot forward one step. Lean right side of body to wall with right foot kicked away from wall like a kickstand.

 

-Reach right arm up wall. Hip on up is on wall.

 

-Exhale – starting with arm, slowly peel arm off wall; if comfortable right shoulder; if comfortable right ribcage.

 

-Hold and breath

 

-Repeat on other side.

 

Expression of Movement

In order to release the neck there must be fluid movement in the shoulders. We learned the deep shoulder movement last week, so let's apply it again here.

 

 

 

No Craning that Neck

Remember that the neck is not as strong as the rest of the spine. It needs a lot of tender movements, especially if it is aggravated. If you move slowly and stop where there is pain then you will prevent making a bad situation worse. Also, after doing neck stretches it is good to give the spine a rest and even some ice. Place the ice along the spine from the shoulder blades up to the neck. Always place a t-shirt between you and the ice. Lay on the ice at least 15 minutes, but more if able.

 

Shoulder Shrugs

 

 

Seated Head Turn

 

 

Supported Head Turn

 

 

 

Let It All Go

Like last week, allow your spine some time to rest after these movements. It is very important for the body in order to integrate what you just changed. Refer to the end of last week's post, click here.

 

Next Week

We are going to really slow it down with Restorative Yoga. Oh, I heard that sigh of relief! It is going to feel heavenly.

 

Have Ideas
Please contact me with any requests for areas you wish to explore: email me

 

 

A Fluid Expression - Shoulders

Side Note: Today’s sequence is not in one long video. Instead it is directed to give you time to work on each movement at your pace. So please don’t skip ahead to the shoulder movements, but honor your whole body's system by starting with me and working through each part from the bottom-up. Namaste!

Shoulders are the tool of expression in our body. Think about – shrugging, waving, touching, etc – all come from the movement of the shoulders. We use those two chicken wings a lot! So, when we have pain or tension there it is very noticeable. The inability to reach for a cup in the cabinet or the slow reaction to a wave hello due to pain can bring about emotions of frustration and sadness, which then leads to a whole other dimension of limitation in our being. Well, let’s see if we can’t stop that downward spiral!

Start from the Bottom Up
Do you recall the talk of fascia from March when we focused on the feet? Well, that fascia is a key factor in helping your shoulders. By loosening the tension of the fascia, we loosen the pulling that happens. Once the fascia is released then it is easier to get to the muscles and skeletal structure. Just keep in mind what we went over last week – your body is a whole, not separate parts, and works all together.

Start with the foot work from Yoga for the Feet: Part One 


After you have released the fascia it is very beneficial to the shoulders to work the hips. I know your hips may not bother you, but even if you don’t feel the tension in the hips, your shoulders are feeling the pulling down affect from those tight muscles and ligaments of the hips.

Here you can do the entire short version of the Pelvis Warm-Up or maybe just one or two that really felt good to you.

Opening Up that Expressional You
Now that you have created relaxation in the fascia and opened up those hips let’s focus on the shoulders.

This short video demonstration creates movement deep within the shoulder socket as well as moving the muscles that attach to the humerus (upper arm) through the scapula down along the backside of the ribcage. When we create movement that works both stretch and strength then we create release not only in the shoulder but to the upper back as well.

Video of Shoulder Infinities

Now that there is space in the shoulder socket and upper back, let’s create a little bit more by opening up the side of the body. Think about your ribcages. They are there to protect and support the lungs and heart. Have you ever considered how the muscles around the ribcages affect the amount of breath you can get? Well, they do! And when the muscles that travel around the shoulders to the ribcages and then down into the hips (remember it’s all connected) then tightness causes pulling in all directions, thus pain in shoulders and hips and lack of breath. This next short video demonstrates the movement of the side body.

Video of Side Body Stretch

Finally, the last yoga movement for this shoulder work is about strength. Most of us think tension in the body means we are strong and just lack flexibility. That is incorrect. The tension often comes for weakness and lack of flexibility. So, when you practice yoga you always want to do both. Most postures do create a balance, but specific poses work the body in different ways. This next one will be familiar if you practice yoga in any consistency.

Video of Alternate Locust Pose

Letting It All Settle
Now that we have worked the shoulders you will want to rest. It is important to give the nervous system a chance to digest what just happened to the body. The nervous system processes everything we do and if we don’t give it time to relax and let go then we in affect will always feel stressed and overwhelmed. So, here are a few options of slowing things down.

One – If you enjoyed this sequence, but would like a little bit more before taking a deep relaxation then refer back to the Extended Pelvis Warm-Up as your ending to the sequence. If you did the short version then fast forward to where the short version ended and the extended video continues. The final resting pose will feel heavenly.

Two – Relax with a folded blanket along the spine. By placing the blanket at the spine you are giving the spine a sense of support, like a baby in its mother’s arms. With this support and time the muscles and spine let go. *Refer to the Extended Pelvis Warm-Up Video link above for setting up.

Three – If the blanket along the spine is too much then rest with your legs up on a chair (see the end of April's post - click here). I love this version as it also allows the sacrum to relax, thus helping to further relieve tension within the hips.

Next Week
We move from the shoulders next week to the neck. Just as the hips affected the shoulders, the shoulders affect the neck. Are you seeing a pattern here? Yes, we had to start with hips then move up to shoulders before we could tackle the neck. So, if you skipped hips go back now!

Have Ideas
Please contact me with any requests for areas you wish to explore: email me

A Deeper Connection

After a week of practicing the Pelvis Warm-Up you should be feeling a difference in the low back. Today we are going deeper into the connection of tension and where it may actually be coming from. We so often only focus on the area of tension, but the truth is that the whole body is affected. But let's start off simple.

Traffic Jam
The easiest way to explain tension in the body is through something we all know well: traffic. Think of the body as a system of travel. The muscles and fascia are roads that cross over each other. They may all have different names and go to different regions of the body, but they are very interconnected. For instance, you turn on to a muscle of the low back and slam there is a traffic jam, or for us pain due to tension. We immediately think there must be an accident up ahead, yet the actual accident happened on a completely different street and region know as the shoulder. The streets that cross over the shoulder connect to the ribs and those connect to the pelvis which finally connects to the low back via the hip socket. Sound confusing? It is and that is why it is important to focus on the whole body and not just where the symptoms are located.

Steering Clear
The shoulders and hips are two of the most important joints in our whole body care. When those two areas get jammed, or over used, then all kinds of havoc breaks out. Most neck and low back pain comes from issues in the shoulder and/or hips. If you are one that experiences such pain then I highly recommend the following video to get your joints steering clear again. Many of the techniques that we are using today came from my teacher, Jenny Otto, as well as my colleague and friend, Lisa Long. These two women are the reason I began exploring yoga therapy and deepened my knowledge of the body and it's movement.

Propped Up
Props were not created to be pretty or stuffed in a closet, so please pull them out. Props are designed to help your body expand and engage with better efficiency, and in many cases prevent you from pushing yourself. So, give your body that extra support with props.

For this extended sequence we are using the above props, but if you don't have them then substitute the best you can till you do. For instance, towels for blanket, tie for strap, etc. A great place to buy props is online (Amazon, SunShine Yoga for examples) or Target and Walmart. My personal preference is SunShine Yoga, they have great prices, especially in bulk, so grab some friends to get even better prices.

Video Extended Pelvis Warm-Up
This video is an extension of last week's. Please watch last week's video for the full breakdown of movement. It is also helpful to watch this video first, so you understand the use of props in today's movements.

Just a side note: I am still working on getting the recording correct, so please excuse any breaks in the flow of movement as my screen of the video went blank. I do hope to get all these glitches worked out with the next few videos. Thanks for your patience!

Next Week
Since we started the movement of the shoulders this week, next week we will continue with that focus. The shoulder movements will help to release pinched nerves, tension along upper back, and neck tension.

Have Ideas Please contact me with any requests for areas you wish to explore: email me

Feeling Hip Loose

Finally, after two months of packing, traveling, unpacking and working through technical difficulty, it is here: the first yoga video. With that being said, I do ask that you over look some of the video's blemishes, as this is my first go at it. As things move along I will make adjustments to allow the videos to be visually clearer and streamlined in presentation. But for now the most important thing to me is that you receive the yoga tools needed to release tension in the body.

Blog Change
You will note that the blog is different. My previous blog host decided to stop providing service, so I had to look for a new one. Please be sure to subscribe by entering your email at the right. This way you will not miss any week's yoga info or videos. You will see more videos to come!

My Assistant
Within the video you will meet my assistant Lola, my cat. She loves to join or supervise the yoga so you will see her from time to time. She is a great inspiration to my yoga as she is a natural yogi and meditator.



The Yoga Focus
This week's video focuses on the pelvis, which encompasses the low back, hips, and hamstrings. I know many of you sit for hours at a time and will really find some relief in this short sequence. Please keep in mind as you practice that it takes time to really feel the change in the body. When I started this sequence (after I was released to do body work post injury), it took at least a month to feel the muscles begin to soften. Some days felt better than others, but the key was consistency. Every morning I would roll out of bed and onto the floor, those mornings I didn't - well lets just say those were few and far between for a reason. Even now, a year later from the time I had my injury, I still do this practice every morning.

You will note that I call this sequence short, but that the video is 27 minutes long. This is due to guidance and breakdown of the movement since it is your first time with it. You should get to a point where you no longer need to watch this video because you know the movements, there are only five postures all together. Until that point try to give yourself time to really understand the movements and feel your body in them. And please remember, it is about you and your body - not how you look, so do not try to look just like me. I am just a visual guide, it is more important that you feel the movement. Eventually, you should be able to do this sequence in less than ten minutes, which makes it a great first morning warm-up.

 

Video for Pelvis Warm-Up

Next Week
We will extend this sequence to address deep hip rotation and release tension from the shoulders and neck. This extended version is my favorite and one I do in the evenings after a long day.

Have Ideas
Please contact me with any requests for areas you wish to explore: email me

Have Yoga - Will Travel

Traveling is inevitable at some point in everyone's life, and so is the aches and stiffness, whether you travel for work or pleasure. No matter the mode of transportation, planes, trains or automobile, the results are the same: low back and neck pain.

How to Avoid Travel Aches in the Body?

As often as I have traveled with a herniated disc and sciatica pain I needed a plan to help my body. The key, I found, is consistency. Like anything in life, if you don't maintain it on a regular basis it will eventually wear out. So, make it easy on yourself and start the day off right and continue that throughout your day.

(Incase you are wondering about the Gnome, he is my travel buddy. His name is Mr. Gnome, nickname Gnomie, and yes, he does yoga too!)

Step Out of Bed on the Right Foot

Well, it doesn't have to be the actual right foot, but just happy feet in general. As we learned the last two weeks, our feet lay the foundation of our body and if they are unhappy then so is the rest of the body. So treat those feet right from the start with a tennis ball. Click here for details.

It's All About the Sides

When our hips get tight and our shoulders up to neck get achy what do you focus on, the hips or the shoulders? Neither! The secret to those two regions, especially when they hurt at the same time, is the sides of the body. When the muscles and fascia along the sides of the torso are stretched gently then the shoulders and hips are no longer being pulled. Imagine there is a rubber band between the shoulders and hips, as it tightens what is happening? The shoulders get pulled down (stooped shoulders anyone?) and the hips get pulled up (low back pain and stiff hips ring a bell?). Try this yummy side body stretch, a favorite of mine!

Side Body Stretch

-Stand with wall on right side of body.

-Step left foot forward one step. Lean right side of body to wall with right foot kicked away from wall like a kickstand.

-Reach right arm up wall. Hip on up is on wall.
-Exhale – starting with arm, slowly peel arm off wall; if comfortable right shoulder; if comfortable right ribcage.

-Hold and breath 5x.
-Repeat on other side.

Get Loose

A great way to get your low back and hips awake and happy is to gently stir things up. First, we start with gentle stretches to the back of the legs and buttocks. Then, we loosen the pelvis, hips and back. I like to start my travels with this and sprinkle it in throughout my traveling.

Straddle Stretch

-Sit with sit-bones right before edge of chair and feet flat to floor hip distance apart.
-Bring feet and knees as wide or wider than chair.
-Inhale lift chest to sky.
-Exhale tilt from pelvis as you bring straight torso forward.
-Only go as far forward as feels comfortable and the back is straight.
-Hold and breath 5x.


Pelvis Stir
From the Straddle Fold feel feet into floor and spine tall.

Slowly begin to move the spine in a circle around the pelvis, as if the pelvis is the peanut butter and the spine is the spoon.

Now, reverse and go the other way.

You can stir as long as it feels good, just make sure to do it the same length on both sides. If there is any pain then try to make smaller circles, or stop all together.

Let's Get Hippy

When our hips are happy and loose then our low back is too! I especially like this next stretch because you can do it any where and no one will even notice you are doing yoga. How cool is that? You're an yogi undercover!

Seated Hip Stretches
-Sit with sit-bones right before edge of chair and feet flat to floor hip distance apart.
-Lift right ankle on left thigh. Flex right foot.
-Use inner thigh to push right knee softly to floor.
-Inhale reach arms to sky. (If you are some where you are unable to reach arms up then it is okay to keep hands on thighs)
-Exhale tilt from pelvis, keep back straight.
-Once you feet resistance in body stop.

-Inhale lift straight torso back over pelvis.
-Repeat movement with breath 3x. On third tilt hold with straight torso.
-Hold and breath 5x.
-Repeat on other side.
 

Playing the Hamstring Tune

When was the last time you got an uber deep hamstring stretch while traveling? Probably never. Forward folds are difficult enough in class let's not add them in public. So, let's look outside of the box and more towards Germany. Well, at least that is what my teacher named it (and no I don't know why). This one isn't as undercover as the hips, but it will assist those hips greatly and can be done any where there is a ledge to hold onto. I prefer a chair though!

Outer Line Stretch - a.k.a. American in Germany


-Stand with chair to  your right.
-Cross right leg over left foot so shins create a cross. Keep feet grounded.
-Reach left arm up to sky and right hand to back of chair.
-Exhale tilt from pelvis forward, keep back straight.
-Hold and breath 5x.
-Bring left hand to waist. Reach down into feet.
-Inhale lift straight back.
-Repeat on other side.

Stay Grounded

Traveling always gets us a little discombobulated, or in yogi terms airy. There are two great ways to stay grounded: water, you can never hydrate enough, and deep breaths. The water helps, but the breath work I have included lets you focus on the back side of the body. Why is that important? When we travel we focus on the future, where we are going. So, we forget about the actual back of our body and tend to lean more forward, thus causing strain to the back of the body.

Back to Back


-Sit in chair with sit-bones near edge of chair and feet firmly planted on floor, hip distance apart.
-Allow sit-bones to sink down as your spine reaches up.
-Take a deep inhale and as you slowly exhale feel all tension releasing from body. Do this a couple of times.
-With eyes  closed, bring your awareness to your nostrils and notice the natural breath rhythm. Feel the air moving in and out. Notice the temperature of each inhale and exhale.

-Now bring your awareness to the back of the body starting from the back of the head and work down to the feet. Once you feel the bottom of your feet see if you can bring the breath into the soles, as if the soles are breathing instead of the lungs (imagination is great here). From there work your way up through the back of the body.

-Allow your mind to softly follow this breath rhythm. Do not try to alter your breath, simply watch and feel the heaviness of the body settling into the backside.
-When thoughts interrupt slowly and gently bring attention back to breath rhythm.  You are doing it right – just relax and watch!

Final Destination

Once you have ended the travels, or taken a break from them, help you body calm down. We tend to forget that our nervous system needs a reboot and that will help us feel refreshed and ready for the next phase of our day. The best time to do this is after you have showered and have nothing else to do but sleep. Take as long as you like with this pose. The longer you relax into it, the deeper the calm you will receive. Yes, you may have a lot of chatter in the mind and that's okay. Let it ramble along, but gently stay with your breath, letting the ramble just bubble else where.

Legs Up

-On back bring from knees to feet onto the seat of the chair. With thigh bones sinking down into hips.
-Rest back on the floor or on a blanket if softness is desired. If head needs a softer surface then place blanket under. Do not tilt head in toward chest, but keep it flat and in line with spine.
-Take a deep inhale and a slow deep exhale.
-Allow the bottom jaw to release and relax from the top.
-Close the eyes and let go of the body and mind.
-Hold for 5-10 minutes.

Happy Travels

Isn't it nicer to travel when you body feels great? I certainly have found that to be true. Not only do I feel better, but I am a much more pleasant person. Now that is a huge plus!

Yoga for the Feet: Part Two

Last week we learned about rolling our feet for release of tension. After a week of practicing your easy daily rolls how do those feet feel? Less cramps and pain? Well wait till you see what we have in store for those mobile limbs today.

How's that Balance?The most common thing I hear from people as to why they can't practice yoga is: they have no balance or it is very bad. My response, then you need yoga in order to change that. Culture likes for us to imagine we have dainty, pretty feet that just whisk us through life as if we were Cinderella in her pumpkin carriage. But dainty feet never went through the torture we put our current day feet through, from pointed toe heels to long hours standing. Pretty feet, however, can still manage today's needs with the following wonderful exercises.Toega

You have never heard of Toega? It is what my students call toe yoga. Something I learned from my teacher Jenny Otto, which changed my feet from the major pain they felt. Speaking of pain, just as with any exercise, there will be a certain amount of soreness at first, but after a week that should go away. I found a massage or soak in warm water and Epsom salt to really feel great.Here's How It WorksStand with both feet under your hipsLift all ten toes (once this is easy try spreading them apart and straight)

Bring just the big toe down

Relax the toesAs before with the feetLift just the big toes, keeping the little toes down

Relax the toesNow, lift all ten toes againBring just big toe downThen bring pinky toe downBoth big toe and pink toe are downThree toes in middle stay lifted

Relax the toesTipsStart with one foot, which ever one seems to get it faster. Then work the other one alone. Eventually they both will work together.Don't be afraid to give those toes a hand, literally. Sit where you can lean over and use your fingers to help. Alternate assisting in lifting or holding down. After a week of assisting, the toes will have that muscle memory!We All Like a Little SpaceWe just learned with Toega how to strengthen our feet and toes, now it's time to create a little space and flexibility. This is something I encourage when you have down time, as it feels really good and can be done anywhere. Lots of students do it while watching TV. I personally do it while soaking in the tub. My feet are warm and relaxed and I can give them some extra care like scrubbing the dead skin off or pampering them with an exfoliating treatment. Yes, I am a bit girly about my feet, but remember pretty feet have great balance too!Toe SpaceStart with the right foot across your left thigh.Place the left hand to the sole of the foot and bring fingers through the toes from underneath.This may take some time to work into, so go slow. If this is really hard, do what you can today and keep trying each day. They will change!

  Once you can comfortably get those fingers through the toes just rest for a minute giving them some time to enjoy the space.Now with the fingers still between the toes, place your palm to the sole of the foot and the fingers on the top and give a soft hug.

Gently move the toes toward your shin and away, getting a nice stretch into the top of the foot.Continue for a few seconds, then rest.

  With fingers still between toes, take your hand in a twisting motion, like opening a can, from side to side.

  Continue for a few seconds, then rest.Now, spread your fingers wide to open those toes wider and release the fingers from the toes.Tug-O-ToePlace the first finger (pointer) and thumb at base of big toe.Gently rub from side-to-side all the way up to the tip of the toe.Repeat with the other four toes

Now, start with the big toe again and from base gently pull and slide up toe giving the toe a pop.Repeat with other toes.

A Round of ApplauseTake each hand on top and bottom of foot.Softly clap from toes to heel/ankle.Continue till foot feels warm and relaxed.Now stand on both feet and notice the difference in the feet. What are you noticing?Repeat on other foot now!Daily Foot Love

After a week you will not want to go a day with out giving some foot love. Not to mention, your balance may start to change. Why? Because as you work on your feet they are building strength, flexibility and space. This creates a stronger foundation for your body to stand into and more flexibility as you walk. Besides, it just feels so wonderful!

Yoga for the Feet: Part One

Most all of us never think about our feet, until we can't help but notice them. At some point or another we are all plagued with:

• Sore and Tired Feet
• Cramps
• High Arches
• Low or No Arches
• Plantar Fasciitis
• Bunions
• Swelling
• And the List Goes On

So, what do you do when your feet are in pain?

Preventative! That, to me, is the whole philosophy of yoga. Take care of today what you can avoid tomorrow. Rather than wait for the pain, just take five minutes (if even that) to keep your little pups happy. Most all of my students have picked up the following daily habit of foot care and have done so without my prompting. It is amazing how such little things can really make a difference in ones life.

How well do you understand you feet?

Let's take a look. Take off the shoes, socks - just get those feet naked already! Now look at them. They are the foundation of your whole body. Just like any structure, you want a wide and supportive base to hold up the rest of you. Not to mention when your are mobile you want a foundation that is smart enough to adjust to rough terrain. If you take care of those feet you will never have to worry about things breaking down.

Some Fun Facts

• The foot and ankle have 26 bones; 33 joints; more than 100 muscles, tendons and ligaments; a network of blood vessels, nerves, skin,  and soft tissue.
• You have three arches: Inner arch, Transverse arch and Outer arch. These arches stabilize your feet and carry the weight of the body
• The arches are supported by Tibialis Anterior and Fibularis Longus. In layman's terms, they are stirrups that help give your arches a lift.
• The feet can move in three different planes: bend up and down; wiggle from side to side; tilt inward and outward.
• And my favorite, the Ligament of the foot called Plantar Fascia that forms the arch from toes to heel, but what is really cool is that this fascia runs from the tip of the toes along the backside of the body and finally ends at your eyebrows. Now that is one long tissue!

(Facts gathered from the Body Balance Yoga Therapy manual, authored by Jenny Otto, my teacher and inspiration in yoga therapy. For more about BBY Yoga Therapy: http://www.bodybalanceyoga.com/)

How it Works
The last fact is what we will focus on today. When we manipulate that fascia on the soles of the feet it also creates a change through the backside of the body. Let's ponder that for a moment, if I have tension in my neck or forehead, instead of grabbing an Advil lets try to instead release the tension in our feet and that will create a dominoes affect up to the neck and head. The more times that fascia is released on a normal basis the less tension along the backside of the body and head. Now that is not only cheaper than drugs but so easy and feels wonderful, maybe even addictive for some.
What You Will Need
Tennis Ball
Two to Five Minutes
Mat, Rug Or Non-Slip Surface



Getting Started

Rolling Foot
-Stand with both feet under your hips.
-Place ball under right foot and roll the ball from toes to heel with a pressure that is like a good massage.
-Roll foot for as long as feels good or you have time for.

Next - Five Point Pressure
-Place ball under toes and toe mound of foot, heel stays down - Bend Knee - Press with massage pressure. *Remember never put force into your body, and never go into pain!



-Place ball at top of arch, behind mound of foot, heel stays down - Bend Knee - Press with massage pressure.



-Place ball a little closer to heel, middle of arch, heel stays down - Bend Knee - Press with massage pressure.



-Bring toes down and place ball before heel, bottom of arch - Bend Knee - Press with massage pressure.



-Place ball under heel with toes down - Bend Knee - Press with massage pressure.



-Stand into both feet again. What difference do you now notice?

Now do all the above to the left foot so it feels great too!

When do you roll out your feet?

Whenever you want! I recommend directly after getting out of bed to help get the tissue softened after becoming rigid in sleep, and before going to bed to release the day's tension and stress. It is also great as a mid-day break and after a workout (however, I don't recommend this prior to a workout, especially when running). Do this daily and any foot issues you may have will probably start to change in a couple of weeks, so pay attention.

I Want to Hear From You
Let me know your experiences, outcomes and questions regarding today's yoga in the comments. Happy Trails!

Meditation - The Key to Change

Change can be difficult to face and often times feel overwhelming. One of the best ways to deal with all the emotions that come with change is meditation. Through meditation you allow yourself to be present while all the chaotic thoughts and emotions come through without actually getting involved. Yes, that means it isn’t easy, but with practice and patience it will change your life.

Many years ago, in another life time, I was a very uptight and angry individual. I allowed others’ emotions and actions to affect me negatively. After practicing a fifteen minute meditation daily for a year things suddenly started to shift. Situations that once made my blood boil no longer even caused a flinch. I ran into a friend about that time, after just five minutes she looked at me saying, “You’ve changed… a lot. What did you do?” Meditation was the answer.

Below is a program I put together for students that wanted to start a meditation practice, but didn’t know how. There are a lot of things that come up when you consider meditation: where should I meditate, how should I sit, is it normal to get frustrated, etc. These are all things I hope will be answered for you, but feel free to comment with any questions you may have as you start down the meditation practice.

What is Meditation?
Most people equate meditation with the Buddha, or enlightenment. Though meditation is a big part of Buddhism, it is not done with the goal of becoming enlightened. In all reality, meditation alone will never take you to enlightenment because it is only one tool to that particular path. Much like a needle used to make clothes cannot do so alone. It must have thread, cloth, and skill.
Meditation is not just used by Buddhist, but is used in many traditions from Christianity (Contemplation on God) to Hindus (Mantra Meditation).

Meditation has even moved beyond the spiritual realm into the medical one. Studies now show how meditation is a practice, or workout, that retrains the brain. Which means that those suffering from depression, trauma, pain, etc can begin to retrain their brain not to attach to those particular ailments. It doesn’t remove the ailment, but it does lessen it to the point of living a full life with less pain.

Most of us have experienced meditation spontaneously. Think of a time when you were maybe walking or washing the dishes and all worries and excessive thoughts dropped away leaving you feeling calm and in the moment. That was meditation!

How often do I meditate and why?
Meditation should be done every day. Just like anything you are learning in life, it takes practice in order to get better at it. Practice means you must do it every day and preferably at the same time of day. In essence, you are creating a habit. So, think of your meditation practice as a positive habit and give it time to mature. That means give it at least a month to get established.

We meditate at the same time of day because it helps to condition the body and mind. Take a moment here: When you get ready in the morning do you get ready in the same order every day? Do you brush your teeth before you dress? Or wash your face before you floss? Humans are creatures of habit.

Where do I meditate?
It is important to find a space that is quiet and removed from visual distractions. Your space can be as simple as a corner of your bedroom to a whole room to itself.

For instance:
Maggie has a favorite pillow that she has placed in the corner of her bedroom. Alongside it is a small candle and a warm throw blanket. Her bedroom has no TV or other visual/audio distractions and is well enough away from the rest of the active parts of the house to allow her privacy and silence.

Jess has an office that is used for studying and working in silence, away from any distractions. Along one side of his office is a small, short table with some of his favorite calming items: a Buddha statue, incense, meditation beads and a small chime clock. In front of the table on the floor is his meditation cushion.

Each time Maggie and Jess walk into their rooms they are reminded of their meditation. Since it is a positive habit they feel calm just by seeing their designated spaces and look forward to their meditation time. Sometimes even adding a quiet meditation to their regular habit when needed.

Home Practice

Where: Find a quiet, out of the way place. Somewhere that can create a sense of calm.

When: Look at your schedule and see what works best for you, such as mornings or evenings. This is a daily practice so make sure you find a time that doesn’t conflict with work, sleep, or family.

How Long: Start with 5 minutes. Most beginning students find it helpful to set a timer, so they are not wondering how long they have been there. When the urge to check the timer comes around move back to your focus of the breath.

How to Sit

Sukhasana (Easy Cross Legged Pose)Always use supports to prevent low back pain and knee pain. Meditation is about letting go of the physical body and drawing inward. If your physical body is in pain then you can never relax and focus, which defeats the whole purpose.

When sitting never look like this:



Knees higher than hips create low back, hip and knee pain within minutes. Also, a caved in chest causes strain to the upper back and shoulders.

You should look more like this:



Place a blanket or pillow under your sit bones. Place one leg in front of the other (you can always switch them if needed), it is ideal to find one that is most comfortable in front and keep this as your meditation posture. If knees do not touch floor place blankets, pillows or towels under to support the legs.

If your knees are higher than your hips then place another prop under your sit bones. Once you have the legs in place, lean forward with your torso (this tilts your pelvis forward) reach back and move one butt cheek back and out and then the other. Now lift your torso directly over the pelvis.

Supported Virasana (Supported Heroes Pose)
Start kneeling on the knees, making sure to have padding (yoga mat or blanket) under the legs. Place a block(s) or folded blanket between the heels. Sitting back onto your block or blanket make sure that the support lifts your hips up high enough so there is no strain in the thighs. If your knees are beginning to ache then you will need more support to lift you higher.



Once you have your supports set-up allow your lower half of the body begin to relax.
The pelvis will sit naturally with the spine tall over it. The thighs will begin to relax into the small stretch which will also let the knees relax and stretch.

This posture is one that stretches the front of the legs (thighs, knees, ankles, and feet). As you sit longer in this pose the muscles over time will lengthen. This takes time so please do not sit longer than the allotted meditation time. The weight of the body will at first cause the legs to fall asleep, this is why the supports are important. If you need additional supports please use them.

Such as:

Folded hand towels behind the knee to relieve knee pain.

Folded hand towels under the ankles to fill in the negative space while supporting the neutral ankles.



How to Start

Body Awareness
In order to draw inward, you must first get the body comfortable and relaxed. Once you are physically relaxed then you can begin to notice the support the body creates or spaciousness. This is the sensation that allows you to release the focus from the body to the meditation practice.

Close the eyes. Start with the head and spine. Notice how the head is softly lifted directly over the spine which extends upward from the pelvis. If you feel strain in the neck notice if your chin is tucked or lifted up. Try to find a neutral place of the head so there is no neck strain (it may feel unnatural at first, but will change with time).

Notice your spine, is there any strain in your upper back or shoulders? If so lean forward and then far back until you find a neutral place without back strain.

(Note: strain is different from gentle engagement. Hold your hand out and extend the fingers straight as much as possible. Feel the strain in the hand? Now straighten fingers until you are just barely holding them straight. Notice how soft and supported they feel? That is how your body should feel.)

Your arms are placed at the legs or pelvis. It is up to your body what is comfortable. The hands can be palms up, palms down, one hand gently clasped on the other, etc. The hands can be at your knees (mind you don’t lean your torso when doing so), the thighs or in your lap where the legs and pelvis meet.

Legs should be relaxed down toward the floor. Pelvis and low back should feel expansive and relaxed. If it feels compressed and tight notice if you need more support or more tilt of the pelvis.

Breath Awareness
Once the body is settled into its pose begin to focus your attention, mind, on the inhale and exhale at the tips of your nostrils. Take time to notice the temperature, the amount of moisture and the natural pace of the breath. Once you are comfortable here move your awareness to the lungs. Feel the soft rise and fall of the ribcages. Just noticing how the physical body begins to relax deeper with each exhale. Like a tight string slowly losing its tautness.

Once the body feels relaxed, yet supportive, keep your attention on the breath. Try not to adjust its pace or take control. Just witness the breath, see its movement and pace. Much like you would watch the waves of the ocean roll in and out without controlling it.

As you gently focus on the breath the mind will skip to a thought or emotion. Do not resist this or analysis this. Just see it and gently come back to the rise and fall of your breath.  Do not let the amount of skipping your mind does bother you. There is no need to worry about the minds distractions. This is part of the practice of coming back to the breath. If there were no thoughts then there would be no meditation. Each time the mind skips, see where it goes, let go and move back to the breath.

Trouble staying focused on the breath?

Beginners often times struggle with the focusing. The realization of how much is going on in the mind hits them and feels overwhelming. This is natural! Over time as you practice the focus of the breath will begin to become more natural and will last longer. The amount of times the mind skips to a thought will become less excessive. Remember, there is no perfection in meditation. Let go of “Am I doing this right?” and simply be aware of the patterns (thoughts) of the mind without attaching (thinking through) to the thoughts. Just allow yourself to soften rather than resist or push the thought.

Building the Length of Meditation
How long your practice is ultimately up to you. Most students start small so not to get frustrated. As you feel able to go beyond your initial five minutes just add another five minutes to your practice. I usually recommend only adding five minutes one week at a time though. This slow progression allows your body the time to open physically to sitting longer as well as your brain’s muscles to the practice. Once you have practiced a month you should have a solid 15 minutes for your meditation. Beyond that it is up to you. Master teachers often tell students that the longer they can commit to the practice the closer to complete focus they become – begin able to see the thoughts as a stream at a distance that doesn’t affect the calm focus – pure awareness.

Remember
Each day will be different; some will feel easy while others will feel like a struggle through the whole practice. That is life! The more you just allow yourself to be in the moment regardless of what your mind attaches to the practice the easier it will get for you. Above all else, meditation isn’t a goal to complete – it’s a practice.