I just got home from a week long vacation, in which I did very little yoga.  I couldn’t wait to get into a routine at home again, including a regular yoga practice.   I rolled out my mat on Sunday afternoon, and just fell on it in happiness.  After about 30 minutes on the mat, I took my first Savasana (did you know you can do that??  Multiple rest and relaxations in your yoga practice??)

The feeling was exquisite.   Everything in my body was vibrating!  It felt so good to physically notice my toes, to feel the weight of my body sinking into the ground, to imagine my imprint on the earth as I let go.   Because I had just been on vacation, I wasn’t yet thinking about lists of to-dos.    So, even though I was on the clock, having to teach in an hour or so, I felt delicious.   I could just float through and on the sensations of deep relaxation.

My teacher Don has a phrase that he says during Savasana: “Notice any pulsing, tingling, streaming sensations.”   I’ll use this occasionally in class, and I also try to come up with other evocative language.   If you’re at all a “word” person, then it will be worth your while to notice the words and phrases that work for you in your yoga practice, whether you hear them from  a teacher or come up with them yourself.  The words that came up during this Savasana were “thrumming” and “vibrating.”

I had a sense of deep well-being.   At one point, I was saying Well-Being over and over, which is really nice if you think about it.  Smiling and sighing a lot (you know how much I encourage that if you go to my class).

Afterwards, it felt so clear to me *why* yoga makes such a difference.   When you have that experience as part of the back drop of your day, you can draw on it to help you with difficult situations.   Instead of reacting in anger or defensiveness, you might be able to take a deep breath, feel compassion, and try a different, more effective tack.   That’s what happened to me!  It was wonderful to know that my yoga practice was good for me, and for the others around me who benefitted from a more soothing response from me.

They say the effects of yoga practice last for about 48 hours.   I think that’s more or less true – of course we’re all different, and so are our yoga practices!   But if you can give yourself a little yoga (WITH Savasana of course) at least every other day, I think you’ll notice some changes, both on and off the mat.

Happy to be back!

Barrett

lululemon picture

But this was actually really great for me.   I needed a weekend of intensive yoga – no teaching, just doing my own thing.  It was wonderful to take care of my hamstring and shoulder, and go at my own pace.   There was a sense of less ego and performance for me in this conference than I probably had 10 years ago at my last conference.   Injury and experience both will humble you, I guess!

I saw some teachers I’d studied with before and to whom I wanted to make a little pilgrimage.  David Swenson, Shiva Rea, and Beryl Bender Birch were all great, and it was nice to be in their energy again. Each one is so different!  It’s good to study with lots of people.

New for me was Desiree Rumbaugh, an Anusara teacher.   I have always liked Anusara, but just haven’t pursued training because I like a lot of other styles too.  I’d never studied with Desiree and I’m so glad I did!   She’s got a lot of energy, and she teaches well.   She reminds me of my teacher Amba with her infectious laugh and joie de vivre.  I did a handstanding workshop, and though I’m very proficient in handstands, I learned a little of the Anusara approach, which is definitely different than any other approach I’ve learned or intuited on my own.   I’m considering another workshop with Desiree later in the summer, because this short intro was not enough!

I also had an introduction to Julie Gudmestad, who had written the Anatomy column in Yoga Journal for forever!   She’s a physical therapist and yoga teacher, and I did a course with her on the rotator cuff.   It was great because my rotator cuff has been getting aggravated easily in the last few months.   She had some really helpful information, and in general, the conference helped me zone in a bit more on some of the things I am doing in my teaching that are probably contributing to the problem.

So, do I recommend conferences?   Yes!  But sparingly.  A conference once every 5 years or so is plenty for me.  If you’re interested in studying yoga more intensively, a conference is a good way to shop around for potential teachers, and could even be a good way to explore one topic with many teachers.   For example, if you wanted to work on arm balances, you could do a conference and pick sessions that help you learn a bit more about arm balances (word to the wise though – these conferences are tiring, so make sure you don’t injure yourself overdoing it!).

Once you have teachers you love, seek them out and learn from them.   Most teachers who inspire you will be a deep well of information and transformation, good to learn from several times over many years.   I think there’s beauty in going deep with one teacher or tradition, and while a conference doesn’t give you that, it’s a valuable sampling.

Now get on the mat!

Barrett

A lot of people give advice when you’re getting married, and I found it breaks down into equal thirds.   1/3 of the advice is complete bollucks, 1/3 is good advice that you’re not going to take because it’s too late or doesn’t apply to you, and 1/3 of it is something you end up using.

The best advice we got?   Try to be in the moment!!   So many people told us the wedding would be a blur.   Several women told us that they were still so busy coordinating on the day of the wedding that they weren’t really present.  Lots of people said we NEEDED to have a videographer because that’s the only way we’d remember the wedding.

That was some bullocks for us – no video needed!  Instead, we planned a lot and worked hard.  For the actual weekend, Gadi and I were really *present* and the whole experience blew my mind.    Lots of others seemed to have a great time too, which was nice, but it ROCKED for us.  I remember everything so vividly!  Of course, we’re also trying to write everything down and collect pictures from everyone, because we know someday we will start to forget.

Interesting right?   That was what a lot of people missed about their own wedding experience – being in the moment – being present.   For me, even though there was very little yoga asana happening in the week leading up to our extravaganza, we tried every night to debrief with each other and really soak it all in.   It felt for me like a lot of my yoga training came into play each day in order to go with the flow of it all.

At 2am the night before our wedding, when I couldn’t sleep, I finally turned to the mat, and it felt SO good to breathe deeply.   In general, the times when I feel most present in my life are on the mat or in the studio teaching.   It’s a really familiar touchstone at this point.   I knew in that moment on the mat, in the middle of the night, in a hotel room, the day before my wedding, that everything would be fine. Even if I was only getting a few hours of sleep before the marathon day of getting married (I had a good makeup artist to hide the circles if need be!).

Thanks to everyone for your advice, even if I didn’t take it Hearing about other’s experiences was enough for us to really plan out our weekend so that we could be there with people who’d traveled hundreds (and thousands) of miles to be with us.   And so we could really be there with each other, in the moment, as we made a big commitment!   It was, for sure, a high moment in our lives!

Just married!!

There’s a community bulletin board as part of the program.   People share a bit about their yoga journey, their experiences during the practice, and questions (and answers) they might have.   It’s fun, and new and different each time!

I’ve been thinking about our demographics as I’ve read participants’ introductions on the bboard.  There have been some fun things I’ve noticed: 

 We have a mother-daughter combo!  In October we had two whole families participate which was also really fun.   I like watching them write each other on the bulletin board J We have at least two sibling pairs this time around, and of course, several friends practicing together “virtually” through the Odyssey.   It makes me happy that this is a project people can share together.

We also have a lot of new moms in our program, in large part because I teach prenatal and postnatal yoga.   I think the moms have started to bond over the joy and challenge of having young children, and finding the balance in order to be able to take some time out for themselves.   

Finally, we have several people from out of the United States.   One participant commented on the interesting sensation of being a little out of phase with the majority of the US-based participants.   She was finding it an interesting challenge to wake up to practice “while everyone else is resting sublime in sleep.”   I’ve thought of that too, when I get an email at 3am in the morning from someone.   Of course, that doesn’t always mean they’re in a different time zone from me, but definitely we are not in phase    That’s the beauty of this – you can do it at any time.  Because I won’t be teaching a class at 3am any time soon, but you may want to practice at that time! 

Anyway, thank you all for the first week – it’s been wonderful for me so far!

Love and light,

Barrett  

1)      We were featured in the Top 50 Yoga Blogs!!  Check it out, and find some other blogs worth reading!

2)      The weather – I’m still able to exercise outside!  Last night, several of us were waiting for the studio to open and someone commented that it was getting a little chilly, but still we were all so grateful that we could be outside without gloves and hats and be comfortable!

3)      Vitamin D!  In my recent checkup, I was on the borderline of being deficient.  I did some research, and did you know that taking adequate amounts of Vitamin D might help you avoid or get over the flu more quickly?  Talk to your doctor about how much Vitamin D3 you should take to prevent or treat the flu.

4)      Facebook.   We can waste time on Facebook, I know, but it’s a great place for me to learn what friends and family are up to.   Plus, they post awesome things.   Just today, a yoga student of mine posted this from the Positivity Blog: 5 Things You Can Do Today to Change your Life.

5)      Weddings – we went to 7 in the last 6 months!  It was really fun (and only a little tiring).  I laughed, danced and cried a lot!  It’s been great to spend quality time with all my friends and family.   In fact, we had such a good time, we decided to get married ourselves

6)      Backbends!   Loving wheel pose!   If you’re struggling with this pose, try using blocks, pictured below.

7)      Finally, I want to give thanks to you, my dear yogis!!  Thank you for practicing, thank you for attending class and taking my online programs, and thank you for reading!

I got up this morning and the first thing I thought was, “I love what I’m doing in the world.”

Yay,

Barrett

She went down to Costa Rica awhile back at my suggestion to study with our teachers, Don and Amba Stapleton, and she came back a fabulous yoga teacher!

She’s offering classes in Brookline, and also Pranassage, which is yummy yoga massage. Check out her website for details.

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Ever find yourself in pigeon pose, jaw clenched, shoulders tense, unable to relax?
What about lying in savasana, trying to focus but instead mulling over your last conversation with your boss or your significant other?

My teacher has always said, ‘Where the mind goes, Prana flows’, but what happens when we get stuck?  Sometimes we find ourselves unable to release physically and/or mentally.    Even as a yoga teacher, I can be as guilty of this as the next person….so when I get stuck, I like to remind myself of Prana at work:

Prana is our life force, the energy that flows through our bodies.  It is broken down into five forces, called the Prana Vayus:

1)  Apana is the downward moving energy in our bodies, grounding us.  Gravity is a simple example of apana.

2)  The next force of Prana is prana (lower-case ‘p’), which is the upward moving energy, or buoyancy, that counter-acts apana.  For me, I can really feel apana and prana at work in Tree Pose…being grounded in the feet, roots growing through the earth…but the buoyancy and lift of the body skywards.

3)  Samana is the third force of Prana, spiraling at our belly center.  It represents the energy of absorption, the fire of digestion, either physical and emotional.  This could be undigested lunch, or a difficult conversation you can’t get out of your head!

4)  Udana is the next force of Prana, representing the energy of sound and communication, giving us the ability to express our experience.

5)  Last but not least is vyana.  Vyana corresponds to the energy pathways in our body, connecting us to ourselves and to others.

I’ve been fortunate enough to fully experience Prana through the giving and receiving of Pranassage, an amazing blend of assisted yoga and massage.  The whole idea is that through touch, pressure, and postures, Prana is made easier to feel, allowing us to truly let go into deep relaxation with awareness of our experience.

So the next time you find yourself clenching in a pose or being distracted, try to remind yourself that it’s okay to let go and focus on the present moment…..allowing Prana to flow.

Namaste,

Erica

The 5 Prana Vayus

I did a practice focused on balancing, given that we’re in a seasonal change and making a transition always requires a rebalance in our systems.   I also talked a bit about how amidst the hubbub all around us, we learn through yoga practice how to tune into ourselves, and tune out the other chatter.

No where might this be more evident than lunchtime in Copley Square!   As we were practicing, there were hundreds of people milling about, noises from the streets around us (why are buses so incredibly loud in this town??), and of course, the breeze and the trees and the charms of being outside.   We noticed all these things, but didn’t let it distract us from our postures, especially our balance postures!

Here’s a pic of us in action – looking up to the sun:

After the class, I was speaking to a few of the yogis.   One woman mentioned that she really noticed that her practice has helped her focus in.  She was surprised by how undistracted she was!   It was a good experience for her to “test” out her concentration abilities outside of the bubble of the yoga studio.

Of course, we need that quiet safe haven of the studio, but isn’t it nice to know that with practice, we can be in the whirlwind all around us and still manage to find a deep, slow breath?

Namaste!

Barrett

However, they can be repetitive, and for some people, they can lead to injuries if done over and over the wrong way.  So, I’ve been thinking about ways to warm up without doing a sun salute.  I’ve been loving Chair Pose (Utkatasana) and any other postures that use the big muscles of the legs and buttocks (Hello, Warriors and Bridge!).   I also love to get upside down – inversions can really heat you up – and to practice other arm balances, like Crow pose (Bakasana).  I’ve also been trying to use my core, and often warming up with Boat pose (Navasana). 

I’m thinking about making a podcast of warm ups without Sun Salute.  Anyone interested?  

Just yesterday, I saw this amazing video.   It definitely looks like a warm up! This dance is based on the sun salutations, but includes much of what I mentioned above – arm balances, inversions, tons of core strength, and an amazing amount of variation with the two dancers interacting. 

 Variations on Surya Namaskara

I’m inspired to go practice now!

Barrett

Recently, I’ve seen two articles about different styles of yoga.  I get asked almost every week about the different styles of yoga, so here’s a great in-depth review from Yoga Journal of some of the major styles of yoga.  If you are an experienced practitioner, but you’re ready to shake it up a bit, think about trying out a new kind of class. 

Rebecca over at Om Gal also recently posted about the different schools of yoga, and has a great writing style, so you might enjoy her take on yoga.  

As I’m preparing for the Yoga Odyssey, I’m thinking about how I’ll use the 28 days of daily practice in a new and interesting way.   I think I’d like to try out several new classes around the Boston area in the month of October.   Though I’ve been practicing and teaching for awhile, there is so much I don’t know!  This could be a great way for me to do something a little different for myself as a yoga student.

I’m curious to know, dear readers, what you’ve wanted to try recently.   There is constant innovation in the yoga world, so some of you have doubtless heard of something I haven’t!   I’d love to know.

Enjoy your yoga adventures,

Barrett

It reminds me of how I’ve felt the last few months as I’ve been running.  During the two 5K races I’ve run, I’ve had several moments where I just keep moving forward.   It doesn’t matter what I look like doing it, it doesn’t matter if I’m going fast or slow, it doesn’t matter if it’s up a hill or down.    I couldn’t believe, both times, that I actually finished the race!   Apparently, even when I didn’t believe it, I was “progressing” – I was moving forward!

I realized reading this article that this has applied to my yoga practice as well.   Over the years, of course I’ve been in a rut at times.   I feel run-down, preoccupied by other things, or just a little un-creative.   But I’ve known, deep down, that the more I can just get the on the mat, and keep practicing, the better it will go.   Sometimes I’ve just sat on my mat.   Sometimes I’ve danced through a yoga practice.   But the commitment has always been there, and so has the evolution. 

As part of the upcoming Yoga Odyssey, my online program that helps you create a daily yoga practice, I’m so excited to commit to taking a class once a week.   In that way, I’ll keep moving forward, because it’s been awhile since I’ve gone to a regular class.  

How are you moving forward, in life, and in your practice?   I look forward to hearing about it here, or during the Odyssey (early registration for the Odyssey ends September 10!).

Be well,

Barrett

I can safely say that I’m hooked on scuba diving – our vacation to the Cayman Islands included diving everyday, which was really nice.

It also included yoga around the pool every evening, which was pretty fun.   The yogis in the family ranged from 3 years old up into the 60’s!  Though it was at times chaotic, I really love sharing yoga with people.   It was nice that someone asked me everyday, “Are we still having yoga?”  I think others were really craving it as well. 

I tried to find a little time every day to practice on my own as well, which was really nice.  Vacations can be just as hectic as “regular” life, so packing my yoga mat was an essential.  What I missed most about yoga at home was lying over a block – I did this as soon as I got home on Sunday evening, and it was HEAVENLY.

I only have a picture of lying over a bolster, which is also nice, and you can get a sense from the picture why I love it so much.   It really gets me over the hunching of everyday life.

Looking forward to seeing more of you on the mat this week.  And I’m REALLY looking forward to the upcoming Odyssey in October!   More on that later in the week!

Namaste,

Barrett

I love music, and I really love music while I practice!   Some people play music while practicing and some don’t, but if you’re curious about it, I thought I’d give you some ideas. 

My all-time faves that you’ll hear in class all the time:

1. Any Shiva Rea compilation – one of my favorite teachers who creates amazing music compilations (and produces great DVDs) :

Jala   – Jala means water, and you will just flow right through this CD! I play this at Black Lotus all the time.

Shakti Rhythms - Shakti means power, and this is a strong (but not frenetic) CD that will keep you energized.

Yoga Rhythms - A classic, and one I still go back to over and over.

2. Jai Uttal – a regular kirtan (sacred yoga music) maker

Music for Yoga and Other Joys – I come back to this again and again.  It’s mellow and beautiful

3. The Spirit of Yoga – great for relaxing practices

4. Donna Delory

The Lover and the Beloved – my current favorite!  I play it all.the.time

5. Wah!   Anything by her, but especially:

Savasana, and Savasana 2 – awesome for relaxation

Hidden in the name – double CD with some beautiful tracks

6. Jennifer Berezan

Returning – so many babies have been born to this music!

Those are some of my favorites, but I’ve also found some fun music over the years through Itunes playlists.   I usually search for yoga tunes.  

I also like music that isn’t yoga specific.   I’ve loved practicing to Moby, general reggae, Ali Farka Toure, and lots of other “world” music.  And yes, occasionally, I’ll do yoga to some 80’s tune (Livin on a Prayer by Bon Jovi, anyone?).   

These days in yoga classes, you can hear almost anything!  I was once asked to teach a disco yoga class, with disco music blasting in the background.   I politely declined, and that health club is no longer operating (coincidence?  You decide).  

But really, if it works for you, that’s awesome!  Whatever gets you to the mat.

I’d love to hear what you’re listening to these days, and if you even like to listen to music while you’re practicing.  Send in a comment.   I know I’ve missed something good!

Keep on grooving,

Barrett

Two weeks ago, a private student and I made a pact:   instead of going right to our computers when we get home, we’d go right to our yoga mats.   Even if it was just for a minute or two, we were both interested in breaking the habit of getting sucked into our online world as soon as we walk in the door.  

The first week I wasn’t so good at this.  It was a busy and hard week, and that’s always a challenging environment to try to make a change in.    This week has been better though, and I’ve found myself going to the mat more often than the computer.   It’s been great! 

My favorite things on the mat?   Well, it depends.   Sometimes I do a sun salute.   Sometimes I sit down and do a forward bend (very calming for me).   And sometimes I lie over a block or curl myself up over the bolster.  Heavenly!   I feel much more in control and present than when I check out whatever’s going on in my email.  

Try the experiment  – get right on your mat when you get home, and circumvent your usual pattern, whether it’s turning on the TV, going to the fridge, or logging on.  See how it works for you, and let us know!

Enjoy your practice, 

Barrett

Before class started yesterday, I heard this question posed:

“Which do you think has more nutritional value:  beer or ice cream?”  

An earnest debate ensued

Enjoy your practice (before you partake in either beer or ice cream),

Barrett

Some of you may have heard me talk about my chronically sprained ankles.   When I was a teenager, about once a year I’d sprain one of my ankles badly enough that I’d have to ice it and wear an ace bandage for about 4 weeks (often in the summertime – boo!).   Every morning I’d wake up and my ankle would be so stiff and swollen, and I’d wonder if it would ever be back to normal. 

One of the worst times this happened was in Israel, where I studied abroad in college.   I was really getting into yoga at the time, and practicing a lot on my own.   I sensed that working with yoga might help my ankles feel better over time.  

And I was right!   The last time I sprained my ankle was the next summer.   By then, I was committed to yoga, and was taking my first teacher training.   I remember spending every morning practicing slow sun salutes, and working on kneeling and downward dog back and forth.    My ankles quickly grew strong and they’ve never had a problem since!   I credit yoga with it.

Recently, the NYTimes Well blog featured an article about sprained ankles, and the importance on balance (thanks for the tip, Angela!).   I read it today and really got excited by the fact that my love of balances probably really helped my ankles all those years ago!

Today I taught a leg practice in yoga class – lots of strengthening of the quadriceps, hamstrings, calves and gluteal muscles.   We did a few foot and ankle strengthening postures as well, and I mentioned the NYTimes article.  

After class, a relatively new yoga student approached me and told me that since he’s been practicing, he hasn’t noticed his chronically sprained ankle feeling stiff at all.   He mentioned that when he went to physical therapy for his ankles, primarily he received balancing postures similar to yoga postures that we practice in class.   He credits his regular yoga practice over the last few months with helping him “fix” his sprained ankle once and for all.

Yoga’s the best J

So, enjoy the wobbling next time you practice balance postures like Tree, Eagle, Dancer and Half Moon. All that wobbling is helping your feet and ankles stay strong and balanced, so that you are less likely to sprain your ankles.  And check out this mini-article from Body and Soul and this larger article from Yoga Journal about strengthening and stretching the feet.

Barrett