Meditation: It’s a muscle we have to build and grow

There's a lot of conflicting information out there about meditation. The common misconception is that when you are really and truly meditating, your mind will be blank and you'll be free from all those crazy thoughts we all have day in and day out. While that's a lovely goal that some beings may be able to achieve, for most of us meditation is really more about the exercise of doing it. I like to think of it as a muscle you have to exercise, just like any other, in a way that's appropriate for that muscle.

The text below comes from an interview I did with the Monadnock Ledger-Transcript in 2016. You’ll find the original article here.

Q. We hear all the time that meditation is good for us. How exactly does it benefit one’s health?

A. The benefits of meditation are so vast that whole books have been filled on the subject! Meditation practice can have direct physiological and psychological effects such as the lowering of blood pressure, reduction in perceived stress level, relief of anxiety and depression, relief of temporary and chronic pain, improvement in the ability to concentrate and pay attention, and a general sense of greater well-being. Meditation is also shown by current scientific studies to be a key factor in the phenomenon known as neuroplasticity, where the brain, even at later stages of life, can actually rewire itself and create new pathways when needed. Meditation helps create pathways that can be beneficial to health, such as helping you stay the course with those New Year’s resolutions!  



Q. It seems there are as many techniques for meditating as there are yoga styles. How does one sort through the maze of options and get started?

A. That’s so true! It really can be overwhelming! But I’m reminded of a portion of the book “Be Here Now” by Ram Dass. He quotes the great Lao Tsu, who said, “The journey of a thousand miles begins with one step.” He then asks, “But where do we begin? The answer is simple: You begin just where you are.” Do you see mention of a technique somewhere that appeals to you? Give it a try! But don’t just try it once and decide it isn’t for you. Meditation, like so many things, is something that you have to build a relationship with. Choose a method, and commit to trying it for a week. If you’re new to meditation in general, start small. Even 2-5 minutes has been shown by many studies to start to bring about beneficial changes. Practice two to five minutes of your chosen technique for seven days, every single day and at the end of that time see how you feel. If it just isn’t working for you, try something else. If you aren’t sure, try another seven days. It’s more important to dive in and take that first step in giving it a try, than to agonize over the choice. You can always try again and you can always try something else. Once you find something that works for you, stick with it; 40 days is a traditional time period for committing to a practice. After that time you may want to try a different technique. Or maybe you’ll continue with the same technique. It’s all up to you! 



Q. It seems like the thoughts in the head are never-ending. How does one know they’re meditating?

A. This is such a great question because I think there’s so much confusion and mystery around meditation. That question of “how do I know if I’m there” is so prevalent. People think that meditation is this mystical place you only can get to if you have some kind of special gift and you can make your thoughts stop. I used to struggle with this so much early on in my yoga teaching career. I always thought, “I’m a yoga teacher for crying out loud! Why can’t I do this?!” And then I’d get frustrated and give up. Then I had the good fortune to meet a wonderful teacher named Sharon Salzburg and her workshop totally turned my relationship with meditation around. Here’s the thing — you can’t stop your thoughts. Your mind is meant to think! That’s what it was designed to do! What you can do, is bring the mind to a single point of focus. That’s what most meditation techniques are asking us to do. We use a technique — such as following the breath or my personal favorite, repeating a mantra — as a tool to help bring the mind to that single point of focus. The moment of meditation is that moment when you notice that you are not with that single point of focus any more. That moment that you notice that you’re actually thinking about how much laundry you have to do later or what’s on your to-do list for that afternoon or that argument that you had with your spouse yesterday — that moment is the moment of meditation. Because that moment is the moment when you have this amazing choice to make. You can either give up and tell yourself you’re terrible at this meditation thing and just go back to your day, or you can let go of whatever it was you were thinking about, and draw your mind back to your point of focus, i.e. your meditation technique. That’s it. That’s the whole game. When you keep noticing you’re gone and you keep drawing yourself back to your point of focus, that’s when you know you’re meditating.  



Q. What exactly happens when one is meditating?

A. What happens is that the process I described above goes on over and over again. Through that process, we start to train the mind to be here in this moment, rather than somewhere else. We develop the compassion to treat ourselves with love each time we release a thought to come back to our chosen technique. That’s a big one! Have you ever noticed how you speak to yourself? For most of us, it isn’t with love. We teach ourselves that we can always begin again. We corral that busy, busy mind that is always pulling us elsewhere, rather than being fully present in the moment. Maybe that doesn’t sound that profound, but when was the last time you actually paid attention to what you were eating, rather than talking on the phone, watching the TV, and checking your email? When’s the last time you actually sat with a loved one and fully heard what they had to say, rather than listening to, responding, or looking at Facebook? There are so many small but beautiful moments that we miss in life because we are being pulled in so many directions at once most days. Our lives are so hectic and so filled with anxiety. Meditation gives us a tool that helps us deal more skillfully with the challenges of daily life. It’s a muscle we have to build and grow like any other muscle. It takes practice, but it’s so worth it.  



Q. How did you get started meditating, and what motivates you to continue your practice?

A. I was never a meditator in the traditional sense until I started yoga teacher training where a traditional practice was a required part of my training. I think yoga was my meditation before that — and is certainly a valid form of meditation in and of itself. The process of linking breath and movement and becoming fully immersed in the sensations of the body was an entry point for me. Training to be a yoga teacher gave me more of a traditional practice. What motivates me to continue? So many things! I have so much to learn. Compared to some of the great spiritual teachers like the Dalai Llama, I’m just getting started! Who knows what else I may discover along the way. I’ve struggled with anxiety and depression since I was fairly young. As we move into the deep darkness of winter, that struggle becomes more difficult for me. My mediation practice has smoothed that bumpy road. It has made me less reactive, which makes me a better wife, daughter and friend. It’s also a professional commitment. I’m a better teacher if I can speak about the practice from a place of authentic experience. I hope to be a guide on the path for others who are struggling to begin like I did. It’s a key element in my spiritual practice as well.  



Q. Anything else you would add to this discussion?

A. I was once told by a teacher of mine that there was a study done that took brainwave scans of people while they were meditating. The scans showed the difference in brain waves when one was meditating versus when one was just going about daily life. One of the study participants told the scientists after one meditation session, “Don’t even bother looking at my scans for today. My mind was all over the place!” They decided to look at them anyway and were amazed to discover that even though the subject didn’t feel like they were meditating, the brain wave scan showed activity that indicated that the person was, in fact, meditating! I found that incredibly liberating! So, if you’ve tried meditation before and you gave up because you thought you weren’t “getting it,” try it again now that you’ve read what I’ve written here. Spend some time with it. Build a relationship with it. Give it a solid commitment of time. I think you’ll be glad you did.

The perfect breathing practice to relieve stress and anxiety

In all my classes this month we are focusing on our breathing. Breathing and yoga go together like bread and butter, but it can take a bit of practice to make it all work. The overall effect is a calmer mind and body when done well. While the breathing practice we try to maintain during a vinyasa practice, called ujayi breath, is wonderful calming breath, if you’re experiencing stress and anxiety there’s another one should should really consider practicing.

That breath is alternate nostril breath.

I often say I wish I had known about this breath when I was auditioning for orchestras when playing the bassoon was the career I thought I’d spend my life in. The anxiety of that experience always left me with shaky hands, a dry mouth and not much in the way of coping mechanisms to work with that bodily state other than taking more auditions. Now, I use this breath any time I’m experiencing stress or anxiety. The key though is to have an established practice. Only then will you remember to do it in your time of need.

Alternate nostril breath is said to balance the energy channels on the two sides of the body. Those energy channels just happen to coincide with our two nostrils. The right side is said to be the more energetic side, the left side is said to be the more calming side. By doing this breathing practice you are bringing those two sides into greater balance and harmony. The effect can often be felt after just a few repetitions.

Here’s how to practice this breath:

First, choose a hand position that works for you. I usually offer three different possibilities. The first is Vishnu mudra. The first two fingers are curled into your palm. You use your thumb and the last two fingers to alternately open and close the nostrils. It looks like this:

The second possibility is to instead take the first two fingers and anchor them at your third eye space or the space between your eyebrows. Just as above, the thumb and pinky fingers are then free to open and close the nostrils. That looks like this:

The third option is to just choose to do it however is most comfortable for you! That might look something like this:

Once you have a hand position that works for you you’ll then follow this sequence to perform this breathing practice (these instructions assume you are using your right hand):

1. Close the right nostril with your right thumb and inhale through the left nostril.

2. Immediately close the left nostril with your right ring finger and little finger, and at the same time remove your thumb from the right nostril, and exhale through this nostril.

3. Inhale through the right nostril. Immediately close the right nostril with your right thumb and exhale through the left nostril. This completes one full round.

You’ll continue this sequence for about 3-6 rounds to start. Allow the breathing to be slow and deep without being forced. Always end with the exhale through the left nostril (remember how we said this was the calming side above? That’s why. We want to end on a calm note!).

When you’re finished, take a few breaths through both nostrils and take the time to notice the effect of your practice.

If you are experiencing congestion or there is a blockage in the nostrils best not to try to do this breath. If you’ve been practicing it for a while, imagining it can be highly effective as well, but you first need to have an established practice.

You can practice this breath a couple times a day for a couple of rounds to start out. Over time as it becomes more comfortable, you can extend how many rounds you do at once. With time and practice you’ll notice a greater calming effect. You may also find this breath helpful in times when your energy is feeling low. The balancing quality of the breath works the other way as well.

Did you find this helpful? Do you practice this breath regularly? Do you have questions about this practice? Let me know in the comments!

Hike October

I hope you’ll indulge me for a moment, dear reader, in a post that may seemingly have nothing to do with yoga at first, but which I assure you will come back around at the end.

Mental health is a huge issue in our country right now. Just turn on the nightly news and you will see story after story referencing it directly or indirectly. It’s influenced by our society as a whole, our daily interactions with others and our own personal inner landscape. What I personally observe is that many of us have not been taught coping mechanisms to manage our mental health struggles. Yoga certainly gives us a great toolbox of coping mechanisms. But I’ve written before about how yoga may not be enough to see us through our own personal mental health struggles. Today I want to offer another idea that might help you and also gives you an opportunity to join me in helping others.

That idea is taking a walk in the woods.

It’s only in the last several years that I’ve truly realized how important the outdoors are to me. It’s a love that was instilled at a young age. I grew up playing in the back yard making mud pies and being outside in our rural area. My Dad has been an avid outdoorsmen all his life and brought me up to love it just as much. He had me on cross-country skis as soon as I could walk. We went camping on a fairly regular basis when I was a kid and created some great memories like “steak on a stick” and “what do you mean I have to kneed the peanut butter?!”. We went on hikes from time to time and enjoyed our local state park.  

As I grew older and pursued my educational and career dreams the call to more urban areas took me away from the rural life I knew. But as I like to say, “You can take the country girl out of the country, but you can’t take the country out of the country girl”! Now living in Manchester, NH I find myself with the best of both worlds; living in the city but a short drive from everything the country side and especially the amazing White Mountains have to offer.

Yoga is a practice of self knowledge. It’s only through my yoga practice that I have continued to explore what it is I really need in my life to help me with the ups and downs of the day to day. It’s that mindfulness that recently lead me back to camping and also hiking.

And hiking has totally captured me in the last few years. A fascination with the Appalachian Trail years in the making found me starting the ATC 14 state challenge last fall, taking my first hike in my home state of NY with my Dad. I’ve since completed hikes in 7 states including climbing Mount Katahdin on July 9th, 2018 - a feat that took 15 hours and was one of the hardest things I’ve ever done in my life. And so, so, SO worth it! I’m working on NH’s 52 With A View list and hope to climb my first 4000 footer in NH before the end of the year.

What has hiking given me? Confidence in my physical and mental abilities. Another form of mediation (when I’m out there, nothing else exists). A deeper understanding that we are all connected. Less back pain. Stress relief. Great memories. Freedom. Clarity. Happiness.

And a coping mechanism. When the swirling of my mind and the news in our country is more than I can handle I go outside and I see that there is still beauty in the world. That the cycles of nature are still running. That there is something still to love and embrace. That there is still something worth fighting for. And that this is not the end of the road. The cycle of rebirth will happen again.

So this month, I decided to put my love of hiking to good use by supporting an amazing charity called Hike for Mental Health. Eighty percent of the hike donations provide grants that enable scientific research and fund programs aimed at alleviating suffering from mental illness. Twenty percent of the hike donations support preservation of wilderness trails. Those are amazing numbers in my mind. Did you know that according to the Environmental Protection Agency (EPA), the average American spends 93% of their life indoors. 87% of their life is indoors, then another 6% of their life in automobiles. No wonder we are disconnected and loosing our way as a society! We need to get out there to remember what it means to be part of the natural world so we can care enough to preserve it for the future of all beings.

So I’m challenging myself to walk 100 miles outside and raise $500 in the month of October. As people always say, no donation is too small. If you can’t donate, please share my page with anyone you think might be interested in supporting me. And if you’re local, come walk outside with me this month! I’d love to have company as I do my best to stay motivated towards my goals!

Most of all, I hope you take a little time this month to go outside yourself and enjoy the spectacular fall we get to enjoy here in New England. Take a moment to notice how you feel afterward. I’m willing to bet you’ll notice a transformation not unlike coming to a yoga class.

P.S. Would you be interested in the studio offering more opportunities to combine yoga and the outdoors? Leave me a comment or send me an email and let me know! Thank you!

Be here now

As I'm writing these words, a rough week for many of us has just come to an end. And not a very satisfying end. An end that has more of a question mark on it then ever. Many of us have been forced to relive our own traumas that we may have set aside for years. Many of us may have engaged in heated debates with friends or family members. Many of us are feeling worn out and dragged through the dirt thanks to media in many forms.

I don't care what side of the debate you stand on. What I care about is that you take care of yourself in the best way possible right now. One strategy I've been using and I'd like to offer to you is being fully present. How can that help in times like these? Read on.

This may seem like the exact WRONG time to be talking about being present. How do we do that when the present is just almost too much to bear? I’ve asked myself this question a lot this week. I’ve wondered how do I stay present with what’s happening, keep being an informed citizen and yet not loose my mind as I watch horrendous suffering come to the surface in others and old traumas rise in myself as well? How do I do any of this when all I really want to do is run and hide?

First, I have to know my limits. I am only human. I can do my best and my best has to be enough. My limits may not be the same as yours. I have to accept that. My limits may not be the same as those of my family and friends. I have to accept that and I have to call upon them to respect my limits and respond in ways that honor my boundaries. I may need to speak clearly about my limits to others. I may have to accept that they will not appreciate my limits. I will need to honor them anyway the best I can, perhaps without their help or support. No one else can know your limits. Only you can know where your boundaries are. Be clear in protecting your limits. And when you’ve reached that limit, turn off the TV, put down the paper or turn off or put away whatever it is that all this was coming to you through, or ask the person you’re talking to to allow you to change the subject or simply walk away. It’s more than ok to make it stop for awhile.

Second, I can use what I know about the brain and yoga/meditation to stop the repetitive loop of past traumas playing out in my mind. Did you know that when you relive a memory, your brain doesn’t know if it is something that happened in your past or if it is happening right now? Many times the same chemical responses, such as the release of stress hormones, can be found when we recall an event. If we end up in the endless thought loop of remembering a trauma, we are basically putting our bodies and minds through the same experience over and over again. Sometimes we need to do this to make sense of the event, to find resolution or to simply fully deal with the trauma. But sometimes we can get stuck in a pattern of thought that just becomes harmful. This is why knowing your limits is first. If it’s time to get those negative thought loops to stop, being present is where we begin.

How? Start as above in step one and turn off the news, put down the paper or the social media or whatever it is that’s triggering you. Choose a technique you find calming. Your technique might be similar to one you use in meditation. You can follow your breath, you can look at an uplifting image or you can repeat a mantra. Whatever you choose, bring your mind fully to it. See it, feel it, experience it for all that it is. The more curiosity you can bring to it the greater the chances of stopping the cycle of damaging thoughts.

But what does that really do? It empowers us to reclaim the here now. And the here and now is actually pretty safe if we really look at it closely. If you are reading this you are likely sitting at a computer or looking at a device. If you take a deep breath and let it out the next breath is going to come. And the next. There is no one attacking you. There is no one hurting you. You are just here, reading these words and taking a deep breath. It’s all pretty simple right here and right now. The next moment may not be that way. But this moment is. This breath is ok. This breath is safe. In this breath all is well.

So you take this little vacation from it all and you live and breathe to see another day. To take action in another moment. You are rested enough and centered enough to do whatever is next. And that is all anyone can ask in these crazy times we live in.

And if you truly need help processing and dealing with it all, remember that yoga and meditation can only take us so far sometimes. Don’t be afraid to call and ask for professional help. There’s no shame in that. That’s also part of knowing your limits.

Just begin again

Why is it that when we become adults and the older we get, we seem to think that we can’t start over or start something new? It’s as if we think when we get to {insert the milestone of your choice here} that we’re done! Cooked! Finito!

How ridiculous!

What we don’t realize is that there are new beginnings every day. When we start to recognize those new beginnings, we can start to see that the power to just begin lies within and that power is so very important in all aspects of our lives.

One of my favorite meditation teachers, Sharon Salzberg, shares great wisdom in the quote below that I shared in class and in your newsletter recently:

The critical element in meditation practice is beginning again. Everyone loses focus at times, everyone loses interest at times, and everyone gets distracted over and over again. What is essential, and also incredibly transforming, is realizing that we have the ability to begin again, without blaming or judging ourselves, without thinking we have failed, without losing heart, we can, and need to, constantly be beginning again.

Sharon Salzberg

This is so key in meditation, in yoga practice and in life. If you’ve ever started a meditation practice and thought you “failed” because you couldn’t get your mind to be quiet or empty, you’ve just discovered the importance of beginning again. (Stay tuned for more about this idea in a future workshop.) You also probably did a fair amount of beating yourself up in the process. I know I have!

“I suck at this.”

“I’m a freaking yoga teacher and I still can’t do this.”

“Why do I even bother.”

“Look at everyone else! They look so peaceful! Why is this so hard for me?!”

Sharon really changed my relationship with meditation the first time I took a workshop with her by bringing the wisdom of the quote above to my attention. Not only could I just start over, I could understand that I wasn’t alone in needing to do so. After over 40 years of meditation practice she does it too! That gave me great hope and a great deal more understanding.

That’s all well and good, but what does this have to do with your life you might ask.

When’s the last time you started trying to do something and gave up because you “failed”, or got busy with the daily requirements of your life or because your family needed you or {insert whatever it was here}?

• A new eating habit

• A new exercise program

• A new business

• A new educational pursuit

• Finding a new job

• A new way of being in an important relationship

• A new self care habit

• Etcetera …

We all do these things. But our practice of yoga and meditation can show us that we do have that ability to start over. We do it every time we get on our yoga mat. Every time you step on your mat is a new beginning. The body is different. The mind is different. The experiences of your life, no matter how small, have changed you. You really have no idea what you might find on your mat today. But you step on and you practice and you start again, and again and again.

Each breath is a new beginning. With great faith we take an inhale in and trust that it will nourish us. We let go of the exhalation with great trust that the next inhale will be waiting. Beginning again happens with every breath we take.

So we can start over. We can begin again. We do it multiple times each day.

What we might need even more practice with is the being kind to ourselves part. The not loosing heart part. The not judging or blaming ourselves part. And so we can get on our mat or our meditation cushion and practice that too. Notice when it happens. Know it happens to all of us. Then just let it go and start over. It’s just another thought.

Just begin again.

What is Kirtan and why should you make it part of your yoga practice?

We are so fortunate at Forever Yoga to have International Kirtan artist Girish coming to visit us again at the studio in September! If you haven’t experienced a kirtan before or you’re wondering what it’s all about and why it’s such an amazing addition to your yoga practice, keep reading!

What is Kirtan?

Kirtan is a form of live music that often involves Sanskrit mantras. Each artist puts their own sound and creativity into the music, so it can be quite different from person to person or group to group. They may use different instruments from what you might see in a typical rock band to more traditional instruments like harmonium and drums or sitars. Beyond the music, a key element of Kirtan is that it is usually in Call and Response format. In other words, the leader of the group will sing a line, and then the audience will sing it back them. We all get to participate when we go to a Kirtan!

What are the benefits of Kirtan?

Vibration. Sanskrit is the science of vibration. When we chant Sanskrit sounds, we receive physical and energetic benefits. Kirtan makes that all the sweeter by, as Krishna Das often says, giving us something that makes taking the “Medicine” (the Sanskrit mantra itself) easier to “swallow”. Music just makes everything sweeter. Putting words to music has also been shown to make retention and recall better. That’s why you can still remember every word of your favorite song from when you were a teenager. Want to really learn a mantra? Do it through Kirtan!

Stress Relief. Singing has been scientifically shown to relieve tension and relax the body. But what if you feel like you don’t have a great singing voice? No one cares what you sound like! It’s just like when we’re in a yoga class, the only people that care about your down dog is you and your teacher! Everyone is having their own experience and if they’re really paying attention, they aren’t at all concerned with what you sound like. We’re all in this together. And if you really don’t feel comfortable singing, just being in the room with the sound and the others participating can bring you huge benefits.

Group Energy. Speaking of the others in the room, group energy is so important in so many of our practices. If you’ve ever done a yoga video at home, you know that it’s just not the same as it is when you do yoga in a class setting. When everyone is moving and breathing together, there’s something special that happens. The same thing is true in Kirtan. It’s just like when you go to see your favorite musical group live. Sharing that experience with others provides a kind of magic that you just can’t get when singing alone in the shower!

A sweet form of meditation. You know how you feel when your favorite song comes on the radio (or the Alexa or whatever it is you play music through these days)? Kirtan can give you that feeling in an even more beneficial way. The music we play in classes is often recorded versions of Kirtan. Just like so many other yogic practices, kirtan allows you to release stress, tension and anxiety in a way that is far more beneficial than sitting in front of the TV on a Friday night. Instead of simply distracting you, it actually draws you in to more conscious relaxation. How does it do that? Kirtan is a form of meditation practice! Really! As you chant along with a room full of friends your mind will wander, but it will wander a little less due to the group energy. When you notice you’ve wandered, you just come back to the chant. It’s that simple! You may find that this is the most fun meditation you’ve ever done!

I hope you’ll join us for our Kirtan with Girish this month or another Kirtan in the future. You won’t be sorry, I promise!

Bonus: My kitty who I named Kirtan because she loves to sing! :-)

Shoulder shredder no more!!

There's this old joke in the yoga world that Chaturanga is Sanskrit for shoulder shredder. Yikes! As is true with many things like that, the joke probably sprang from some bit of truth. In so many vinyasa yoga classes this is a posture that is often rushed through, misunderstood and therefore misaligned, and doesn't often get much slow precise attention because of being rushed and misunderstood. I know that certainly was the case for me for a long time.

Today I'd like to bring a bit of clarity to the basics of this pose so whether you can do it or not, you have a better understanding of what it is and how to work towards gaining enough strength to do it well.

First off, the actual translation of the Sanskrit name Chaturanga is Four Limbed Staff pose. This already tells us a great deal about the actual posture! Our four limbs are involved, and it's a pose that emulates a staff. When you think of a staff, it might draw to mind something like this:

This was as close to Gandalf as I could get without copyright infringement! ;-)

Ignoring any magical connotations (although it can be pretty magical when you can finally do Chaturanga well!) notice that the staff pictured here is long, straight and strong looking. If we leave out our arms for a moment, we can translate that into the pose and our body by thinking of it as long and straight like a staff. Remind you of anything?

Yep. Plank pose. Plank pose is mostly commonly the pose we're in before we attempt Chaturanga. Our plank pose needs to be strong and well aligned first. Notice in the picture above that there is a very distinctive straight line from the heels right up through the crown of the head.

Sometimes we refer to plank as a high pushup and Chaturanga as a low pushup. But here's the catch - your belly/hips should not touch the floor in Chaturanga. By all appearances, to move from plank to Chaturanga you simply bend your arms and lower part way to the floor. (That isn't actually true by the way. The transition between plank and Chaturanga is another topic which I'm happy to write about if there's interest. Let me know in the comments!) The four limbs (or really your hands and the balls of your feet) should be the only things touching the floor.

And if you're really lucky, your photographer is quick with the shutter!

Easier said than done! If you've ever tried it you probably know that stopping before you hit the ground is incredibly difficult. At least until you've gained the strength needed to do so. It's also really important for the shoulders that they don't fall below the elbows. You can see that pretty clearly in the image above. The muscles of the shoulder girdle need to be strong enough to keep the shoulder joint stable while it holds the weight of the body off the floor. That's probably how that old joke got started. So how can we build the strength we need to do this posture well?

You may have noticed in my classes this past couple of weeks we've been working quite a bit with back body strengthening postures. The muscles of the back of the body are often overstretched and weak due to our modern lifestyle (raise your hand if your slumping over a computer keyboard or hand held device right now! Made you straighten up, didn't I?! ;-)). Some of these postures other than plank, as mentioned above, include:

- Locust pose: With the belly down on the mat the back body muscles MUST fire in order to lift the limbs. We've also been including some breast strokes to increase the challenge of this back body strengthening posture.

- Mini push ups with the knees down: Without the strength to do the posture well, the shoulders can be put under undue strain and stress. Here we take the weight of the body out of the equation to focus on alignment of the shoulders and arms and to build upper body strength to sustain the pose.

- Forearm plank: To me, this pose can feel like an all-over workout! Your core is supporting the spine, the legs are strongly helping to activate the core and the shoulder girdle and upper body are sustaining the weight of your body. This is also nice if you have any pain in your wrists; you can take them right out of service and still gain strength. 

If you find you struggle with poor posture throughout the day, strengthening the core and the back body line will allow your posture to improve as well. 

There are many other aspects of this posture that are important to understand but beyond the scope of this blog post. If you'd like even more clarity around this pose, be sure to sign up or join the waiting list for my Yoga Fundamentals: Shoulders & Chaturanga workshop coming up this month or schedule a private lesson with me for even more individual attention! If you have specific questions, I'd love to hear them! Leave a comment below.

I wish you strong stable shoulders!

End of Summer Smoothie!

With kids and teachers going back to school and leaves already starting to turn (!) it appears that summer is winding down. Many of us find ourselves getting back to routines and rushing out the door without a good breakfast (or maybe that's just your constant state of affairs!). With the end of summer also comes the fall harvest and you may be wondering what to do with that vegetable that always seems to be in abundance this time of year - zucchini! I've got a simple solution for you that will solve your morning rush problem, help you get some more vegetables into your diet, use up that surplus and fuel your morning activities while still tasting great.

A zucchini smoothie!

No really. Stay with me. It's good! 

Ayurveda, the sister science of yoga, teaches us that we should eat in accordance with the seasons. That can be a challenging idea in the northeast given our long winters, but this time of year mother nature's abundance is overflowing. Zucchini always seems to be one of those things that people are trying to give away because they have too much of it from their home gardens. (By the way, you can give it to me if you have it, but after you try this recipe you may not want to! ;-) ) Why not use that abundance to solve the problem of getting a healthy breakfast in before you rush out the door?

The other Ayurvedic key in this recipe is that it does NOT include ice or frozen fruit. One of the key elements in good eating according to Ayurveda is that we should help ignite and stimulate our digestive fire in the morning. By eating cold smoothies first thing in the morning we effectively put a cold wet blanket on that fire. If you've ever noticed that morning smoothie sitting heavily on your stomach, this might be why. This smoothie does use cold ingredients, but they aren't frozen. It also includes some ideas for stimulating spices that can aid digestion. As we start to transition to fall and the colder months when digestive fire can tend to slow down, this becomes even more important.

So without further ado, here's the recipe with some notes on the ingredients:

1 cup milk of your choice - I use almond milk, add more if you like a thinner smoothie

1/2 cup cashews - raw and unsalted if you can. You could probably use almonds instead.

1/2 a small to medium zucchini - you really won't taste it when we're done here and it adds a great creaminess!

1-3 dates - for sweetness, you could also use a bit of maple syrup instead

1 tablespoon raw cacao - this type of chocolate gives you beneficial minerals like magnesium and well... it's chocolate!! 

1 tablespoon chia seeds - great for adding protein and good fats as well as vitamins and minerals

Cinnamon - to taste, a great spice for regulating blood sugar and firing up digestion. I've also been known to throw in a pumpkin pie spice blend like this one instead.

Throw this all into a high speed blender until smooth and enjoy!

Let me know if you enjoyed this recipe in the comments below. And feel free to bring me any of your zucchini you can't use. Or tomatoes. Or corn. Or...

When yoga isn't enough...

The quote above is one I think of often as I interact with people wherever I am. We all have our moments when we act less than skillfully. The reasons can be many and varied given the day. But sometimes it's not a matter of being skillful or unskillful. Sometimes it's simply a matter of having a very human experience depending on the challenges we are facing in the moment. Yoga gives us some really wonderful tools for navigating life's challenges.

But I'm here to tell you it isn't always enough.

You may be quite surprised to have a yoga teacher tell you that, but I speak from personal experience. Sometimes yoga just isn't enough to get you through. Sometimes there is no amount of breathing, meditation, movement, mindfulness, philosophy, prayer or focusing on the divine that is going to help you make your way through the challenges of the moment. Sometimes it is just so dark and you are so far down that you may not even be able to call upon your steady practice to get you out.

I've been there. And not so long ago.

After I moved the studio to Milford I reached a breaking point. I have battled anxiety and depression since I was 15 years old, so anxiety attacks were not unfamiliar. It was somewhat interesting to me that it happened AFTER the move was done, but about a month later I started having anxiety attacks that were so bad I really thought I might need to go to the hospital because there was something wrong with my heart. Many challenges were conspiring to bring that about at the time. Moving the studio, my first year teaching a teacher training, personal relationship challenges, etc. Sure I used my yogic tools, but they kept happening and they were approaching debilitating. It was time for something else.

Therapy.

Why am I sharing this with you? Because I'm observing so many things lately in our world. The stigma around life not being neat and perfect (blame social media if you will but this was happening in the world long before social media). The lack of coping mechanisms we are typically brought up with in this society. The shame that often surrounds needing to ask for help, even from those that are closest to us. This is all a recipe for not only unhappiness, but depending on the severity of the issues, danger.

I'm here to tell you that life can really suck sometimes and asking for help is not a shameful act. It's the greatest act of self love and self care you can do. That doesn't mean it's easy. That doesn't mean it isn't hard, but it is so important.

So, I have a therapist. I speak to her nearly every week. She helps me process what's happening in my life at the moment. She helps me process things from my past. She helps me see that I have choices in every moment. She helps me look at the world differently when things are just too overwhelming to bear. She helps me see how my past colors my present and that when I really look at the dark shadows, I can shed light on them and I can be and feel different in the here and now. She listens to me and helps me understand that yes, I have faced more than my fair share of "stuff" and that I'm not crazy to feel the way I feel sometimes. 

And as a bonus, she knows who Krishna Das is.

Therapy doesn't make me a bad yogi. It makes me a smart one. I knew that I couldn't climb my way out of my anxiety on my own. I knew that it was time to face some of the demons that had been swept under the rug for far too long. I knew myself well enough to reach out when I couldn't solve it myself and THAT is something that DID come from my yoga practice. As Sally Kempton speaks about in this interview, I was lucky enough to have a solid enough practice and enough experience with discernment to know that my pain was doing injury, not helping me grow. Rather than staying with it, it was time to make a change.

If you are struggling with the deep hard things of life, definitely do your practice. But also don't be afraid to ask for help beyond the yoga mat. Call a friend or family member and see if they can talk to you. Maybe you don't even talk about what's bothering you at the moment but you just talk. Maybe that person knows a good therapist. Maybe you call a national hotline. But remember that therapy is out there and while it may take more than one try to find a person that resonates with you, the seeking is worth it. You are worth it. 

If you are local and looking for help and don't know where to begin please check out Milford Regional Counseling Services. I don't have personal experience with them but I've heard good things. If you don't have health insurance they may be able to help.

I wish you peace and a guiding light of hope as you find your way through whatever challenges life is serving you at this moment.

Working on overwhelm...

I had a student tell me the other day that what I have to share in class is often exactly what she seems to need to hear in the moment. As a teacher and student of yoga I have often had this same experience with my teachers. It's amazing what the universe can provide sometimes. 

But here's a little secret... 

What I talk about in classes is often what I need to hear for myself in a given moment. 

Inspiration comes from life and yoga is not separate from that after all. As I often say (and heard from my teachers), our mat is a laboratory for our lives. What happens there is not different or separate from what happens "out there". 

What I see in myself and others right now is overwhelm. You're done. You're spent. You've got not a whole lot left in the tank. You've given all you can and there's just not much left to give at home, at work, with your friends or family, or even to yourself.

And then you turn on the evening news and there's far more to be overwhelmed by. Some of it is very disturbing.    

Our modern lives are filled with TOO MUCH. TOO MUCH - Food, sugar, appointments, media, clutter, bills, stress, relationship woes, fear, sickness, responsibilities ... I could go on. It's one hell of a downward spiral. 

How to break that cycle of overwhelm then? How to dig out of a hole that seems so steep we can barely see the light at the end of the tunnel?

One small shift. You don't need to add to your TO DO list. You don't need to sign up for some big program or throw away everything in your refrigerator or your garage and start over. You just need to make One Small Shift. If you can do that you start the trend upward. You start to put one foot in front of the other and even if the steps are tiny, you are moving FORWARD instead of backward.

My shift this week was reaching out to have a long talk with a dear teacher and being reminded of an old friend. Gratitude. 

It's something that's been bouncing around in my thoughts since Iris shared the quote above with her class earlier this month, but I had pushed it to the side instead of really sitting with it because of all the TOO MUCH in my own life. That last line really hit me. "Remember what you have now was once among the things you only hoped for." Remember when you wanted that house? Or that job? Or that relationship? How did you feel then?

So now my little notebook is next to my bed and each night I'm writing down one thing I'm grateful for in relation to something in my life I'm finding overwhelming right now. It's a small thing. But I'm already noticing the difference.

Maybe gratitude isn't your thing. Maybe it's starting your day with three deep breaths instead of reading your email. Maybe it's making one snack in your day a little healthier. Maybe it's locking yourself in a bathroom stall for five minutes at work so no one can talk to you. Maybe it's answering the phone on the second or third ring instead of the first when that difficult relative calls you for the fifth time today.

Find one small thing. Take one small step.

We've got this. It can get better.