April Love

 I am participating in a challenge hosted by Susannah Conway called April Love 2016.  The idea is to write a letter each day based on the prompts in this picture.  I might post some of my letters here, though some may be too personal for that.



However, in an act of love, I'll be offering half price drop-ins at my studio for people who bring friends.  So instead of paying $10 each, you and your friend get one hour of yoga for $5 each.

Namaste my friends,

Chess

What making yoga accessible means to me

The studio where I did my teacher training has a guiding principle that yoga should be accessible to all people. I, too, agree that yoga should be made accessible.  I chose to make it available to people in a different way.

Backstory

I hated sports when I was growing up.  I always felt inadequate and felt like I was never competitive or physical enough.  I had very low self-esteem and hated my body- I was significantly overweight. I suffered from depression and anxiety.

In college, I found belly dance, and then yoga, and discovered ways for me to be more physical without requiring me to be competitive. I lost a fair amount of weight, gained some confidence, and finally graduated college.  I still battle with depression and anxiety at times.

In 2012 I started taking formal belly dance lesson from Valerie of Bravo Belly Dance. I decided I wanted to teach yoga so I could help people find yoga and help them build their confidence.  I wanted to help student combat anxiety and depression like I have.

Today

I love teaching beginner students.  These students are just starting their yoga journey, many of them in retirement.  I love seeing the changes as they occur.  Some students find more strength- physical and emotional, some find weight loss, others find some quiet time for the monkey chatter.

I have been there and I love sharing my experiences and my lessons with others.  One saying in yoga is "the obstacle is the path."  I believe that is true and we are put on this earth to share these lessons with others; to connect with other people so they, too, can learn and expand.

Seventh and final chakra

The last chakra is the sahasrara chakra found at the crown of the head.  The element it is associated with is boundlessness.  Essentially it is any and all elements, so much that we can't comprehend. It works to create connection with all things, spirituality, divinity and realization.  It is associated with the colors violet, gold or white.

When this chakra is balanced, one might feel free of stress-related disease, a free flow of energy, and goose bumps.  Also joyful attitude, faith, empathy, balanced spontaneity.

If this chakra is out of balance, one might find neglecting oneself and not caring for oneself, and stress-related disease.  There might be fear, second guessing, lack of emotion, feeling scattered and unfocused.

To bring this chakra back into balance, one can meditate on the mandala here. One can try breathing energy up and out the crown of the head, or chanting a silent om.  One could try fasting, crystal gazing, worship, volunteering, or stream of consciousness art/painting without expectation.  The asana one can try are savasana and headstand.

Love and light,

Chess

Sixth chakra

The sixth chakra is found between the eyebrows, sometimes called the third eye.  The sanskrit name for it is ajna.  The element it commands is light.  It is involved with intuition,, balance between Yin and Yang, all forms of thought, and understanding the world around us.  The color associated with this chakra is purple.

When the chakra is balanced one might find calm, a healthy brain and mental focus, pineal gland and pituitary health, good sleep, and psychic abilities.  Emotionally, one might see humility, joy, realistic expectations, excellent self-esteem, trust and faith.

When this chakra is unbalanced one could see brain and nervous system conditions, sight conditions, epilepsy, feeling out of touch with the body, headaches, and sleep disorders.  Additionally, one might see manic depression, confusion, suffering, indecisiveness, and feeling unsure of one's purpose.

To try to get this chakra back into balance one can try alternate nostril breathing, chanting "om" or meditating on the mandala here.  One could also try prayer, journaling, and self-reflection. The asanas one can use include child's pose with thumbs at the third eye, savasana, and candlestick.

Namaste my friends,

Chess

Fifth Chakra

The fifth chakra is located in the throat, and is called Vishuddha chakra.  It is associated with the ether, the color blue, and helps with self-expression, speaking your truth, identifying with others, purification, and self-fulfillment.

When this chakra is balanced, one might find a clear voice, healthy thyroid & thymus, good hearing, a clear throat and sinuses, good sleep and dreaming,  Also one might find the ability to transform negative experiences into wisdom and learning, ethical sense and ability to exert ethical choice, ability to speak up and/or listen as necessary, and honesty.

If it is imbalanced one might see thyroid imbalance, nose and throat issues, tooth decay, insomnia, weight problems, ear infection, and neck pain.  Emotionally, one might experience emotional insecurity, fear of others' opinions, inability to speak up or listen.

When this chakra is imbalanced one might try a pranayama technique of alternate nostril breathing to restore balance. One might also meditate on the mandala seen here.  Chanting the word "ham" might help as well.  It is said more like "hom". Physically, one might try the neti pot, gargle salt water, ear candling, singing, humming and neck rolls. For the asana that one might try to balance this chakra, try shoulderstand, fish, plow, or camel.

Blessings all,

Chess

Body image and eating disorders part II

Earlier I wrote about the idea that maybe some of us feel like we are not heard or seen, so we eat to allow us to take up for space.  I went to a workshop the other night revolving around using Yoga to work through Trauma.

One of the concepts that came up really could apply to feeling like people don't hear us or see us. The idea is using certain powerful poses to make us bigger.  There is great research out there that suggests if we stand much taller, we feel more confident.  We are simply taking up more space, forcing people to take notice more.  A great video to watch is this one by Amy Cuddy.

So what poses can you use to make yourself feel better when you are having an insecure moment? Anything that will make you bigger.  Think Extended Mountain, Warrior I, II, and III.  Maybe some Triangle in there or a mini back bend from Extended Mountain, cactusing out your arms.  You can run through some Sun Salutations to work out the anxiety, to make you feel like you accomplished something.  There is a reason why you feel so good after an asana class.  You just spent a lot of time taking up space, making yourself more powerful.

Take some time and make yourself feel more powerful today.  Do some poses or think back to how many times you have survived some tumultuous times.

Bright blessings my friends,

Chess

One of the biggest misconceptions about yoga

One thing I know most yoga teachers can relate to is when they suggest that someone try yoga, the person responds with the fact that they aren't that flexible.  Sometimes you want to respond and say that it builds flexibility, and sometimes you wonder if they are just trying to be polite and side step the issue of saying no thanks.

However, for those that are on the fence about yoga, and feel that some of what is holding you back is flexibility, I want to assure you that you will build flexibility, as well as strength as you practice more.  It's very easy to believe that all yogis are thin, flexible, vegan, spiritual beings.  I'm here to tell you that isn't completely true.

We all are human.  We practice yoga for a reason.  When I first started I couldn't get my glutes down on the ground in One-Legged King Pigeon.  Now, I am there most of the time, unless I haven't practiced that pose in a while, or I'm stressing too much about life.

Over time, I have built up that flexibility as well as a lot of strength.  At the beginning, when I tried to hold plank, I would be there for a second before dropping down to my knees to make it easier.  Then I was able to hold it longer, but wasn't able to lower down to my belly without dropping to my knees first.  Just recently I was surprised when I lowered down to my belly without any modifications.

It just takes time, practice, and patience.  I don't want anyone to feel like they can't do something that they want to try.  So don't let your belief in your flexibility or lack there-of keep you from trying something new.

Until later,

Chess

What is Yoga?

You can read a number of articles and books on yoga and get many different interpretations of what yoga is.  You will find historical background as well as religious theologies.  The beauty of yoga is you can make it what you want.  You can delve as deeply as you wish.

There are eight limbs of yoga that are commonly taught from Patanjali’s Yoga Sutras.

1. The first limb, yama, is the moral standards we place on ourselves and others.  They include: Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (moderation), Aparigraha (non-covetousness or non-hoarding).

2. Niyama, the second limb, revolves around self-discipline and spiritual observances. They include: Saucha (cleanliness or purity), Samtosa (contentment), Tapas (heat and spiritual austerities), Svadhyaya (study of the sacred scriptures and of one's self), Isvara pranidhana (devotion to a higher power)

3. Asanas are the postures practiced in yoga, comprising the third limb. Through the practice of asanas, we develop discipline and the ability to concentrate, both of which are necessary for meditation.

4. Pranayama, or breath work, is the fourth limb.  The idea is to gain a mastery of the respiratory system.  This can be done alone or while doing asanas.

5. Pratyahara, the fifth limb, means withdrawal or sensory transcendence. We essentially draw our sense inwards, removing outward distractions.

6. Dharana is about concentration, focusing on one thing at a time, rather than jumping from one thought to another every few seconds.

7. Dhyana is meditation.  This would be the cessation of the monkey chatter in our minds.

8. Samadhi is the final limb of yoga.  It is transcendence from this body and a connection with the divine.

In the US, the first experience with yoga is typically a yoga posture class.  Depending on the type of yoga, one might experience asanas and pranayama together.  Occasionally, the teacher will bring in some of the other aspects such as the Yamas, Niyamas, and Dhyana during the class.  The teacher might bring up one of the ways we conduct ourselves and expand upon that, and then invite the students to meditate on it while practicing the asanas or during the final resting pose at the end of class.

In my classes, I tend to talk about issues I face in daily life and how I am working to overcome them.  I know that religion and morals tend to be very personal, so try not to expand upon those aspects.  I primarily focus on the asana and pranayama, creating a type of moving meditation.  When students are more focused on where their bodies are in space and making sure they are breathing in and out at the proper times, they can quiet the chatter in their minds.  It is something that is vital to our busy lives. 

Light and love,

Chess

Practicing Mindfulness in Asana

Saturday I spent the evening dancing in Manitou with my troupe.  The sun was beating down pretty hard in the beginning, so much so that sweat was just rolling down my legs.  Eventually the cloud cover moved in and it was very nice weather to dance in.  After two hours of dance, though, I was exhausted.  Sure, there were breaks between sets, but I was on my feet the whole time. Have I mentioned I have a desk job?  Yeah, that was pretty rough on my body.  It was so much fun that I would do it again, despite my physical discomfort that evening and yesterday.

Yesterday I went to yoga in the park.  There is, now, only one more left and one of my favorite teachers was teaching flow yesterday.  I had to go!

We started with some gentle seated twists, moved into Cat/Cows, and then into Child's pose.  From there we moved into (the sometimes dreaded) Downward Facing Dog.  This one was extremely difficult for me as my whole lower body was tight and sore.  Eventually we moved into a Forward Fold and I realized that I would just have to take it easy.

For much of the class I would either sit back, drink a little water, and watch what others were doing or I would sit in Child's Pose.  I didn't beat myself up for it.  I knew my body was overworked and needed a little rest.  Yoga isn't just about the poses, it's about being present, about mindfulness, maybe a little meditation too.  I was at peace with my body and how I was feeling.

During the middle of the class, we had the opportunity to do an assisted hand stand.  While my lower body wasn't very happy with me, my upper body was up for the challenge.  My friend assisted me and it was one of the best hand stands I've done so far in my little yoga journey.  I'm grateful for that opportunity and my friend being there to help me feel stable.  That's half the battle in inversions really.

It may seem that I am harping on this subject a lot.  We really need to be ok with listening to our bodies.  Just like we should try to get exercise and eat healthier foods, we need to actually listen and not overdo it.  This is the only body we have.  Medicine can help us in some ways, but I don't want to have surgery to fix something when I could just back off a little.

And you know what?  This class was one of the best ones I have had.

Namaste my friends,

Chess

Listening to your body

When I teach, I remind my students often to listen to their bodies.  Every day is different and I know all too well that it also affects our asana.

A couple weeks ago, I was at my usual Sunday morning Yoga in the Park.  For whatever reason, I had no energy and felt very wonky.  There was one point when I just felt too tired to complete some of the Sun B.  Consequently, I sat down, grabbed some water, then moved into Child's Pose.  I sat in that pose until the instructor moved everyone into core.  I don't feel guilty about that.

In the US, we are pushed to compete, with others and ourselves.  Always pushing harder and harder.  It's no wonder that Yoga Flows and Hot Yoga are so popular here.  At some point, though, something has to give.  There is a limit to what we can do and when we run into those limits we must take a step back for ourselves.

The point of asana is to be mindful and listen to what our body needs.  Take the water break, towel off, rest in Child's Pose, or even sit there and just watch what is going on.  It will serve us better than pushing through our limits and potentially injuring our bodies.

Namaste my friends,

Chess