Energy: How to Expand and Reduce

Energy is the ability to do work. Most of us talk about our energy level--we're jazzed, tired, fired up, lethargic. What we eat, what we do, how we sleep and think affect our energy level and our ability to do work.

In a yoga practice, we look at the result we want as we create a practice. Generally we are looking to connect to ourselves and have balance in our body, mind and life. 

Do we want to feel more invigorated and awake? If so, we create a brahmana (to expand) or energizing practice. If it's an evening practice or we're really stressed, we may need a more langhana (to reduce) or relaxing practice. 

We all come to yoga for different reasons-no reason better or worse than another. What I'm asking you to consider-is the yoga practice you're doing the right one for your body's needs?

If you are stressed, over-worked, and you are physically active, you might need a quiet, introspective and slow practice with fewer asana (postures) and more pranayama (breathing) or meditation. You might not find that appealing. If you have sedentary lifestyle and are on the depressive side, you might need a bit more movement and rigor in your practice. Many of us need a bit of both.


Yoga is not one-size fits all.

So how do we know which practice suits us? Have a session with a trained teacher. 

What if we go to yoga at our gym because it's affordable and convenient? That's great. Keep doing what works for you. I'm a firm believer in, "if it works, don't fix it." We need to find what makes each of us feel good and what reduces our stress level.

Remember too it's very HUMAN to not want what's good for us. Sound familiar?

When I was thinking what to call my business, the idea of Every Body being different kept going through my mind. We have different shapes, needs, likes and yet yoga is good for all of us. We just need to find the right teacher and type of class or personal practice that works for us.

Our needs change over time as well. What I did in my 20's, 30's and 40's, no longer works or appeals to me. I have different needs. 

There are so many teachers and classes available. Keep looking until you find one that fits. Also consider having a private consultation. Having your own personal practice that you can do in the privacy of your home when it's most convenient that is made for your specific needs is priceless.

If you'd like to chat about your needs and possibly work with me, schedule a complementary wellness call.

Have a great day and keep doing your yoga. Let me know if you have any questions.

3 Ways to Put Some SPRING into Your Yoga Practice

Pear Blossoms

Coming out of our winter funk is always a bit of a challenge. Many of us notice our Spring clothes are a bit tighter, our movements slower and our food does not support the warmer weather.

3 Ways to Put Some SPRING into Your Yoga Practice:

1. Start moving more. Whether you are walking, biking, swimming, or adding some more rigor to your yoga practice, now is the time. The human body was meant to move. Many of us have sedentary lives. Small amounts of regular, gentle exercise is best. You might check out my 7-minute video to get your blood pumping.

2. Start to lighten up your diet. Notice which foods you are attracted to. This is the time to do a Spring cleanse, eat raw fruit and vegetables, and let go of the foods that weigh you down literally and figuratively. Check out my post on Eating Clean for more ideas.

3. Take up a breathing practice or grow the one you are working on. You might add pranayama (breath work) into your asana practice. I suggest Ujjayi (oo ji e) breathing, which is energizing and a bit warming. 

Start by placing your hand in front of your mouth.
Breathe into your palm as if you're fogging a mirror. Now, take your hand away and continue to breathe in that manner. You can begin by using Ujjayi on your exhale and then add in the inhale as you feel more comfortable. As with any yogic practice, it is best to receive instruction from a certified instructor.

A breathing practice can also be developed through chanting. You might work with a mantra (usually we get these from a teacher), but you can use one you resonate with from reputable source. You might start with the sound Om or another favorite of mine is the sound Ah. See which feels best in your body and mind. 

Either of these practices will help to lengthen your breath and increase your energy level.

If you're in Salt Lake, you might consider checking out an Introduction to Desire Mapping with me this Saturday, March 28 from 1-4 pm at Mindful Yoga Collective.

I'd love to hear how you do with any of these practices.
#Happy Spring!

Soothing Spring Ayurveda Style

Though we have 4 seasons here in parts of the US and other parts of the world, Ayurveda generally considers three. They are based on the qualities of the seasons which are most closely linked to the doshas or constitutional principles. 

The three doshas- vata, made of the elements air and space (also known as ether) has cold, dry and windy qualities and depicts Fall to Winter; kapha, made of the elements earth and water has moist, dense, and sluggish qualities and defines winter to spring; and pitta, made up of fire and water, has sharp, hot, and oily qualities which depicts spring into summer. There are other qualities and I am simplifying, yet I think you will all get the picture.

In Utah we are completely into Spring and will soon move into Summer. We experienced the waking up from winter, the necessary cleansing and now we make sure that we are prepared to move into a hot, dry Summer. Of course, all of my suggestions will depend upon your personal constitution and your general health.  Take this test to find out.

What can you do?

• eat locally grown,organic foods that are coming into season
• my sprouts are going crazy right now as are my son's strawberries
• eat lighter than in the winter and now you can eat cooler foods (like salads)
• continue with your morning and evening routines although some of you will wake up earlier with the sun and stay up a bit later
• begin with warm water with lemon, brush teeth, scrape tongue
• neti pot (nasal wash) with sterile, gently salted water helps to lessen allergic reactions
• be sure to still use your oil in your nose, eyes, gums, and on your skin
• dry brush the skin starting at the extremities and working your way in before oiling to slough off dead skin
• get outside (with sun protection-hat, sunglasses, sunscreen)
• exercise-swim, bike, walk, hike 
• continue with a breathing practice, keeping any stronger kriyas in the mornings
• asana can be a bit more vigorous if appropriate for you (halasana for digestion)
  
• spend time with family and friends
• drink lots of fluid
• although you may stay up a bit later, consider settling down when the sun goes down
• think about disconnecting from electronics an hour before sleep
• continue to meditate because it's important to still spend quiet, quality inner time with yourself
• enjoy

I'm always interested to hear what my readers are doing so feel free to let me know.

Can yoga help us overcome fear?

I'm not sure when I realized this; yoga has helped me to overcome many fears--fear of being seen, speaking in front of groups, trying new things. Insidious as it sounds, the benefits of a daily yoga practice have a way of sneaking up on you. Fear stopped me from moving ahead. I have and can use my practice to move through just about anything.

Of course, for humans, fear has kept us alive historically and presently such as: fear of moving objects, not having enough food and wild animals. Fear triggers the fight or flight response whether there is or isn't a life-threatening situation. It is one of the causes of some of our stress-related habits and illnesses.

 Patanjali explains in YS 1.12 Abhyasavairagyabhyam tannirodhah - that if we do the practice [any practice], we will be able to let go of the grip of things [i.e. fear] that stand in the way, and then we will move towards one-pointed focus [our goal=no fear].  

So what practice can you do?

• Asana, yoga postures - move a muscle, change a thought
• Gratitude- each more think of 3 things you are grateful for
• Smile - even if you don't feel it at first
• Chant a soothing sound-like ah or om
• Talk to someone who cares
• Take a walk
• Write in a journal
• Pranayama, try a cooling breath practice
• Meditation
• Breathe - take 3 deep breaths, count to ten
• Spend time with positive people
• Laugh - at yourself, movies, what ever you think is funny
• Play - with animals, children, in the dirt
• Create new things 
• Participate in a sport
• Avoid people, substances and behaviors that don't support you 

Each of these things can be made into a daily practice that can move you to a better place. Some of them are better achieved with the guidance of a trained professional, yet movement towards change is mandatory. Are all of these yoga? No. Can we achieve a yogic state of mind, de-stress and start to let go of fear through them? Yes.

Tomorrow I have to meet a new group of 50 people for my new business, and I'm scared. This is probably why I chose this topic. My life has lead me here and I am ready. I will do my practice, breathe, be prepared and take the plunge. 

 I'd love to hear stories of how you've overcome fear.

Move Your Energy: A Practice

We've all had a time when our energy was low and we did something to change that-sleep, take a deep breathe, walk, shower, go outside, or have a coffee or other "energy" drink.

Those of us who've been around yoga, dance or other type of movement based practice know that moving your body also changes your energy. How much movement is good? What kind of movement will give me the energy I need? I've included a favorite asana practice that I use for helping my body remove toxins and renew energy. It has a lot of twists so pay close attention if you have issues in your spine. It is meant to be done in the morning or mid-day. It is definitely not an evening practice. I adapted this practice from one I found in Yoga Journal a while back. The Practice

What about me, I can't move? Is there a way for me to move my energy? Yes, you can move your energy with breath work (pranayama). Again, we look at what you need and then decide on the appropriate practice for you. When I find myself getting frustrated with my teenagers or driving, I take a few deep breathes in through my nose and out through your mouth making as much noise as the scene allows. It's usually all I need to help calm me down and stop me from saying or doing something I'll regret. 

My other favorite is consciously breathing in through the nose to the chest and then belly and out from the belly to chest and nose. Just focusing on your breathe will change your energy. There are other more detailed breathing processes you can do that I won't get into right now.

If  you live in Salt Lake City and are interested in learning more about practices that change and move energy, check out my Energy Workshop.

Move Your Energy, Heal your Body With Yoga

 ARE WE ENERGY?
Albert Einstein proved that everything is energy when he developed his theory of relativity and the formula, E=mc2, which, in very simplistic terms, says that anything that has mass is just energy in a different form. So it shouldn't surprise you when I suggest that beyond the physical and mental aspects of being alive, we have an energetic aspect that many of us ignore. The ancient Rishis knew about energy and transformation long before Einstein or modern science was born, as they wrote the ancient Vedas, which translates to sacred knowledge.

We are all energy, yet can we see it, feel it, or touch? No, most of us cannot. That is one of the reasons we call it the subtle energy body. Many of the pictures that you see of energy in the body are figurative imaginings or what people have seen. Do we really have rainbow-colored flowers spinning in our cakras or energy centers? I don't think so, but it does help us to visualize what is happening in our body.
What is the subtle energy body according to yoga? I've heard it described in many ways, yet the most commonly held belief is that the body has an energetic system that runs through the body the same was as blood vessels and neural pathways. 
The Nadis
In yoga, we call them nadis and there are 72,000 nadis. The three main and most important nadis, are the ida representing the female aspect, moon, cooling, tha, as in the second part of Hatha, and ends in the left nostril; the pingala, representing the male aspect, sun, heating, ha, as in the first part of Hatha, and ends in the right nostril; and the sashumna runs up the middle similar to the spine. All three nadis, originate at the root cakra and cross at 5 of the cakras above. 
Prana
Prana is our life force; prana can also be considered our breath. We breathe in through our nostrils inviting prana to move down the ida and pingala nadis helping to continue our energy flow. Literally, we breath the life force into our bodies. Various pranayama or breathing practices can alter the flow of prana as can asana or yoga postures.
Hatha Yoga
You may have wondered what it meant when you saw Hatha Yoga on a yoga studio menu.  Hatha yoga is the most common form of yoga taught in the US; it is the physical part of the yoga. Whether it's Krishnamacharya, ashtanga, iyengar, vinyasa, or most other forms of yoga, if it has a physical practice, it is probably Hatha yoga.
The Cakras (pronounced chakras)
The ida and pingala nadis cross at 5 of the energy centers or cakras. The root is where the ida and pingala originate; they cross about 3 fingers below the navel; again at the solar plexus; the heart, the base of the throat and finally at the brow, commonly known as the 3rd eye. The crown cakra at the top of the head is where the shashumna travels to.

I hope you're still with me.  I know for some of you, this is all new terminology and content. I needed to lay the ground work for what I really want to talk about. Blame it on the 24 years of teaching school children; I do.

How does yoga help our energy?
Sadhguru, who writes for the HuffingtonPost, writes, "In yoga, when we say "health," we don't look at the body or the mind; we only look at the energy. If your energy body is in proper balance and in full flow, your physical body and mental body will be in perfect health." Read more:

When my students come in, I look at how their energy and ask them what they need. Then I lead them through a practice that will meet their needs. Sometimes the focus is to relax and contain their energy through calming forward bends or . Other times we need to bring up their energy through sun salutations, back bending or an energizing breathing practice. I tell my students to observe their energy level an hour or two after class because that's when they'll really know the affects.

According to yoga and ayurveda (yoga's sister science), blocks in our energy flow create disease. Blocks can be caused by poor diet, sleep patterns, stress, expending too much or too little energy, and other poor habits. We can practice yoga to move energy through our body; this is why we generally feel better after a yoga practice.

So how do we do this? What about kundalini? They are for my next post. Just know that movement of the breath and the body create healing if done in the right way for your body, your age and your ability. Find a trained yoga specialist to guide you. Namaste.