Posts Tagged ‘Yoga’

Noticing How You Handle Discomfort

Written by Kate • May 4, 2020 •
Leave a comment

Crab under rock at high tide- Nusa Penida

Have you ever noticed what your habits are in regards to discomfort? The first time I was asked to think on my relationship and habits with discomfort, I was in a yoga class with a really gifted teacher, Nadine McNeil. She had us in a position where we started out in child’s pose and then had us move our arms into prayer position above our head, but on a block in front of us- if you can imagine that. It was intensely uncomfortable on my triceps and shoulders and after just a few moments, I wanted to move away from the pose. Nadine told us then that it was incredibly uncomfortable but it was an important pose for flexibility and asked us to use the moment to reflect on our habits in regards to discomfort.

I’ve often asked myself this questions in the months since. This morning during my meditation session, my shoulder, hips, and ankles were protesting about staying in the meditation pose. I nearly quit but then I remembered to ask myself about my commitment and my ability to endure discomfort (not pain!) to get to my goal. And so I stayed meditating and not surprisingly, when I recommitted to my meditation practice and told myself it was just 20 more minutes, most of my aches went away. I was able to easily make it another 13 minutes before sensations of discomfort again arose. And then it was just 7 more minutes and then it was done.

Revealing My Blindspots

I love it when my everyday life awakens me to habits and thoughts that have been mostly unconscious to me. In this case, meditation for over an hour is important to me because my meditation practice really deepens after about 45 minutes so the remaining 35 minutes are much more peaceful and centered than the swirling maelstrom of thoughts and idea of the initial 45 minutes.I want that more than I want to stop the discomfort of the moment.

Our Primitive Brain’s Message

Often our primitive brain wants use to move away from discomfort. It’s in the driver’s seat when we’re not present and shining the light of consciousness on our every day acts. It’s one of our primitive brain’s purpose- to keep us safe. But without experiencing discomfort (not pain!), we don’t grow. We never get out of our comfort zone and we never really can master anything new without experience some initial discomfort- right up until it becomes our new normal.

Start Noticing Today

Start noticing how automatic it’s become to move away from any discomfort, physical or mental. Notice it without judgement. And then begin to lean into the discomfort, little by little. Soon enough, it’ll be your new normal and you can uplevel your baseline.

Some resources during Lockdown- #coronavirus

Written by Kate • April 10, 2020 •
Leave a comment

Ganesha in the garden with koi pond
2nd class at the Yoga Barn, with Malika

Here are some great resources for you during lockdown. If you’ve been reading my posts, then you know I love yoga. And I was going to yoga classes 6 days a week before the lockdown. Now that I’m helping to flatten the curve, I’m at home and trying to keep up with some of my favorite things to do.

Below are some yoga and exercise ideas for your physical health. Following those suggestions, I’ve posted some great mental health workout options.

[Note: I have no affiliation with my recommendations in that I don’t get a kickback or any profit from my recommendations. I just love them and want to share]

YOGA

The Yoga Barn in Ubud, Bali has been shut down because they are in lock down and no foreigners are permitted entry to the island. So they’ve gone online. Some really great videos of yin, vinyasa flow, and power yoga that are about 45 minutes long. Highly recommend all of their work. Here is a link to the FB videos. Their work is being provided by donation.

From the Yoga Barn, Daniela Garza Rios is an amazing teacher. She has a few 75 minute classes. Also an amazing teacher. Her work is being provided by donation.

My friend Angie at Honestly Yoga also has some great yoga classes on YouTube. Check her out too. (Free!)

And my teacher, Sue Miller, also has really great classes. Love her!

I also really enjoy the Down Dog app. I would recommend it too. They are free until 1 May.

EXERCISE

Best Overall App

I’ve tried several of the pilates apps and I’m just not there yet, given my pelvic injuries so I need more basic apps. I find FitOn to be the best for me. It’s got HIIT, Pilates, Yoga, Barre and more. Love it. Free app.

Pushups

I also intend to be able to do 100 pushups so I’ve download this app for that. Right now I’m doing knee pushups but I’m hoping to be moving to full pushups in a few weeks. Then I’ll start over and do 100 full pushups, as my goal. Three days a week. Why not get strong?! $2.99 for the full app. Essentially free.

MENTAL HEALTH

I really love Brooke Castillo’s no nonsense approach, mixed as it with love and compassion for your suffering. Definitely check out her podcasts. Great stuff. She dropped several podcasts specifically for the corona virus situations and they were uplifting and awesome. Her podcasts are free.

As usual, Martha is amazing and inspiring and I always recommend her stuff as well. She has a great video series on Facebook for you to watch, to help with your mental health during this trying time. Her videos are free.

My friend, Scott Clover, is a really talented intuitive energy healer if you could use some additional, personal attention. I highly recommend one of his sessions for healing. He’s helped me a great deal. Absolutely worth it.

What do you love? What would you recommend? I’m especially looking for some great barre or pilates apps that provide classes of various length for beginner to intermediate users.

Enjoy The Journey

Written by Kate • March 27, 2020 •
Leave a comment

In writing yesterday’s post, I was reminded yet again about enjoying the journey. So often, when I was living my life mostly in my head (as opposed to dropping down to feel my heart/body), I often thought that being exhorted to enjoy the journey was just silly Jack Handy nonsense.

But in reality, the journey is even more awesome than the destination. I wrote yesterday about enjoying the journey to increased prosperity but it applies to anything.

“As you start to walk on the way, the way appears.”

― Rumi

As example, weight loss: Sure you may want to weigh 130 lbs. But really even losing 10 lbs is amazing. Understand that each pound, each 5 or 10 lbs lost is an opportunity for savoring the journey, enjoying what you’ve accomplished, and learning about yourself on the path. What have you learned about yourself as you allow yourself to release overeating? [Or course, the presupposes you’re not using willpower to overcome your body- that way lies madness].

Self Isolating through the Coronavirus pandemic- Is there any upsides?

My family and I have been self isolating for two weeks now. The first week I allowed myself to have a lot more avoidant behavior, including overeating and have more drinks than normal. But the second week, I asked my mind to show me the benefits of the isolation. I gave it something to do.

Now, I’m cataloguing all of the ways life is actually sweeter if we have to quarantine. For me, I see how busy I was before. I don’t need to be that busy. We were also spending a lot more money than we needed to on going to dinner. I also realized that having a home yoga practice is something I can and should start. As I mentioned in this post, I’m practicing a set yoga routine and I’m able to follow all the sun salutations (a,b, and c) with increased flow and grace.

I’m also uploading my photos to Flickr and I’m doing my first jigsaw puzzle in 20 years. Slowing down and allowing my mind to slow down. Less distraction, less screen time, more family time and quality time.

I’m so grateful to be amazed about this journey. I take a step on what I think is the path and I am allowing the path to show itself to me. Let’s not resist what is happening.

A Few Ways to Make Self Isolation Work For You- Being At Home During the Coronavirus COVID-19

Written by Kate • March 24, 2020 •
1 comment

After a week of two of freaking out and moving from that to acceptance, I think a healthy next step is to look at what good can come of being isolated and at home. I know that for some this means a total loss of income and for other this means a total loss of cherished routines, connection, space from children and partners, and so much more. Yes, there is often much loss going on right now. But there can and should be some good things that can come from this.

I think you can look at the next 30 days (Virginia just implemented a 30 day lock down so I’m going to use that as an example). I’ve personally be social distancing for nearly two weeks already so this will be about 7 weeks of social distancing. Gulp.

#1 – Stop feeding your mind with scenarios of doom, virus statistics, and negative input without also consciously feeding it an equal amount of uplifting and positive input to help you maintain your mental health.

Of course you’re going to want to stay connected to what’s going on. But if you spend an hour on FB or Insta and an hour researching the daily statistics, then you’ll also need to spend two hours on positive input. That’s four hours a day which is nearly impossible so cut out the time you’re spending researching the doom and gloom and on social media. Instead, cut it down to one hour and then spend one hour a day on the positive angle. I suggest spending a half hour a day listening to Brooke Castillo’s podcasts where she’s helping put what’s happening into perspective through describing what the brain does in times of danger and stress and ways to reframe the problem. Highly recommend! Then find another 30 minutes of uplifting content, from Marie Forleo to Martha Beck to sitting in meditation and quieting your mind.

You can also plug into the Mystery and the Divine for 30 minutes or longer using the techniques I wrote about in this post. All of it will help your mind from going all flight or fight on you.

#2 – Set up a goal for the next 30 days that you want to accomplish.

For me, I’ve decided that because I can no longer head out and do my daily yoga, I will use this next 30 days to build up my home practice.

I’ll be honest in that, although I’ve spent years practicing yoga, I don’t actually have any of the pose sequences memorized. I just rely on my teachers to guide me and keep me moving. But now, I’m going to learn a 90 minute sequence by heart so that I can have the sequences memorized when I return to group classes when this ends. I’ll start with surya namaskara A, then B, then C (the sun salutations), then some balancing poses, some stretching poses and end with shivasana.

I love balancing half moon and wounded deer poses so I’ll be sure those and some of my faves and my least faves are included.

I have some old injuries and I’m going to add in some strengthening routines so I can strengthen and stretch my core muscles, including my core, my psoas, my hip flexors. A recent visit to a physical therapist revealed that I haven’t been engaging my transverse abdonminis muscle (TVA) so I’m going to slow down with my yoga and exercise routines to ensure I’m engaging my TVA.

I’m also going to prioritize ensuring healthy eating habits because I know that I have a tendency to eat out of stress and boredom. So even if I don’t lose any weight over the next month, I can at least not gain weight.

#3- Notice What Habits and Mindsets You Have That No Longer Serve You

So I’ve begun to dig into the positives that can be revealed by this time of slowing down. I see how much I’ve rushed around in my life trying to get the kids here, this shopping done there, and meet self-imposed deadlines. And none of it was required. I see that even when this is over I can slow down and let some of the busy-ness go.

What have you noticed about your life that you can see changing?

Yes, this quarantine can have some positive outcomes too, (besides the health one).

Hugs to us all.

Yoga in Bali and the Joy of Sticking with Something

Written by Kate • July 19, 2019 •
Leave a comment

Ganesha in the garden with koi pond

2nd class at the Yoga Barn, with Malika

I arrived in Ubud, Bali on Jan 14, 2019. I don’t know exactly when but it was just a few days later that I started practicing at the Yoga Barn

Yoga Barn class upstairs with Ganesha

My first class at the Yoga Barn with Chris Fox

. The Yoga Barn is one of the most popular yoga studios in Bali, if not THE most popular. The morning classes are normally completely packed with up to 65 students in a class. The check in process can be quite impersonal but I kept coming day after day, 6 days a week most weeks. The staff became more friendly and I got to know the teachers. Some I immediately clicked with and some were quite off putting for me but there are so many classes that it’s easy to keep trying new teachers or stick with your faves. Lots of other students became familiar too and it started to feel like an easy to support routine.

Yoga studio beautifully set up

Yoga during my 2nd trip to Nusa Lembongan

I was so amazed and thrilled those first several weeks at the global reach of all of the teachers; Swedish/American, Jamaican, Spanish, German, Venezuelan, Japanese, Balinese, Canadian, and American. I worked hard to understand their accents and learned to love their varying emphases about breath, movement, rigorous adherence to yoga dogma or listening to your own body.

At first, I was terribly out of shape.  I was tight with weak muscles and hadn’t been serous about my yoga in months. I have a pelvic injury from carrying the twins (called Symphysis Pubis Dysfunction) that I was ignoring for the past 4+ years. It caused me so much pain but it’s hard to not walk a lot with twin toddlers. So I ignored the pain and as a result, my hip and abs got incredibly weak but I was able to manage most days.  But yoga helps with the pain and tightness so I knew the yoga would help me strengthen and heal my hips, pelvis, and abs.. The first few moths of yoga were so hard. I was 50 years old and I was trying to get my body back in shape. It was so hard. Did I mention it was so hard? Sometimes, I thought I would pass out from trying to keep up with flipping my dog and transitioning to plan and doing my umpteenth chaturanga.

Mt. Agung

Mt. Agung on the way to yoga from Nusa Lembongan

Sometimes all I focused on was how much less flexible and strong I was compared to where I had been years before. And I sometimes I focused on my progress. I pushed myself so hard when I focused on the gap between where I had been and where I was. But that wasn’t healing my hips. Instead I realized I needed to just accept that I have an actual injury. My pelvis is hurt. I have tight and weak muscles as a result. And when I accepted what is, I stopped pushing past the pain and have started to strengthen the muscles. I’ve seen tremendous progress since I slowed down to speed up.

What I see now, 6 months into a consistent and rigorous yoga practice is how casual I have been about my practice in the past. I would reach a certain level and then allow a trip or something else pull me away from my practice. My practice was not a priority for me and my progress was slow, as a result. I see now that it takes time and consistency to become a better yogini.  And by time, that means it might take years to get to where I want to be.  I still can’t do a bind. I can’t jump back into plank or forward into a standing forward fold.  I can’t do any inversion except shoulder stand. But how you do anything is how you do everything. I’d get to a certain level of mastery and back off.

Now, I’m so close to my first bind. So close. At first I wasn’t trying to do a bind. I just kept doing the full expression of the pose at a more basic level and then one day I tried to do a bind and I could feel how close my hands were. It inspired me. Now I try to bind whenever I’m in certain poses, like in Parsvakonasana.

I’m also practicing jumping through and jumping back. It’s fun to try it. I also decided to practice headstands by doing figure Ls on the wall to work up to a handstand. I was pleasantly surprised to find it was so much easier than it had been months ago. I’m practicing with dolphin pose to work up to Pincha Mayurasana.  It’s exciting to do something so new.  And to see

Yoga studio beautifully set up

Yoga during my 2nd trip to Nusa Lembongan

progress. It might take me a year or 5. But I’m willing to give the time. What a sense of accomplishment to finally experience a different level in my yoga poses. I can feel my psoas and QL muscles tighten and give and maybe one day they won’t be so tight.

And something has clicked in me about yoking breath to movement. One breath, one movement. It just wasn’t important to me in my practice in the US.  Another serious work in progress is staying present while on the mat. Now I also dedicate my practice to staying present so I can practice and stay present on my own mat without worrying how well (or worse) others are doing theirs.

Ganesha outside the yoga shala from my second trip to Nusa Lembongan

Ganesha at the yoga shala

And again really, that old adage is so spot on, so beautifully accurate: how you do anything is how you everything. And at the start of my 2019 renewed yoga practice, I was rushing through my poses, breathing hard, totally trying to keep up with my teachers and fellow yogis rather than feeling my way through my own routine.

Now that I’ve stuck with a very regular and committed yoga practice, yes, I’m stronger, more flexible, and able to remember the yoga routines without as many cues from the teacher.

More importantly, now I see that my breathwork is so critical to a focused and loving yoga practice, that my transitions are as important as my poses,

Yoga on Nusa Lembongan

Yoga wherever I go

and keeping my focus on what’s happening on my own mat is far more helpful in becoming a “better” yogini, and a better person.

Recently, as I was noticing that my transitions are so much flowing and I’m almost- so close- to achieving a bind -MY FIRST- and my focus was on my breath. No matter where my family travels, where I can practice my yoga is an important part of the planning process. Yoga is incredibly important to me now and by making it a priority, others see how important it is to me and expect me to take the time to practice my yoga. It’s no longer a negotiation.

I’m so grateful. It feels so much more loving to practice this way. And I’m such a better yogini!