Yoga. Health. Wellness.
All posts related to Yoga.
I know I have been quiet over here. But with very good reason! I am working on a wellness center in Silver Spring, Maryland with my partners, Joy Andrews (@AcupunctureJoy) and Rachel Brumberger (@RLCBrumberger)!
Introducing THIRD SPACE WELLNESS.
Will this blog go away? No, I will continue to share posts on this page which may not fit the Third Space Wellness blog. Though I may be a little short on time these days.
So stay tuned and thanks for your patience!
Some of the obstacles to getting started in yoga is not knowing what type of yoga is right for you. There are many different styles of yoga and sometimes the best way to find out if you like something or not is to try it for yourself.
But just to help you along, below are brief descriptions of the most popular yoga styles in the U.S.:
Ashtanga – In this style there are six established (and strenuous) pose sequences. Meaning there’s a series 1, series 2, etc. Yogis move rapidly from one pose to another, combined with deep, controlled breathing. Also referred to as power yoga.
Hatha – All yoga poses are considered hatha but more popularly when referring to a type of class it means it is slower-paced, gentle and focused on breathing and meditation.
Bikram – Created by Bikram Choudhury. This style is a series of 26 poses (each performed twice) in a nearly 105º room with 40% humidity.
Hot yoga – This style is similar to Bikram only in that the room is warmer than your average room but only from 85º to 95º. The lower temperature is more manageable while still benefitting from the warm room which helps with flexibility.
Iyengar – Founded by B.K.S. Iyengar. This form of yoga focuses on precise alignment and deliberate sequencing. Props are used in this class to helps students to get into the right position.
Anusara – Created by John Friend (who is awesome, by the way). This style of yoga also focuses on precise alignment like Iyengar but taps into the more spiritual (and fun) aspects of yoga. Expect a lot of “heart-opening” poses like backbends.
Jivamukti – Created by Sharon Gannon and David Life. A typical class includes a theme, some chanting and references to ancient scripture weaved into the physical practice. It is rooted heavily in yoga philosophy and traditions.
Kundalini – This practice is intended to release the kundalini (serpent) energy of the root chakra (area around your lower spine). Movements are intense and with a lot of work on core. There is also a lot of sitting. This one thoroughly kicked my butt.
Restorative – This style of yoga is heaven on earth. The poses for this class focus more towards relaxation. Props like blankets, bolsters and eye pillows help yogis to sink into their breath and let go. Stressed out? This is the yoga practice for you.
Vinyasa – My favorite style of yoga. Also commonly known as flow, like ashtanga, yogis rapidly flow from one pose to the next with attention to the breath. Most vinyasa classes are taught with music. (And I love that!)
Yin – This practice involve more passive stretches held for longer periods of time (read: not a cake walk). For those people (like me) who have a more fiery practice, this style of yoga is the perfect balance to cool down with.
Sometimes you’ll see a class labeled Yoga I/II. If the studio isn’t clearly affiliated with a style of yoga, it probably means that the teacher combines or blends several teaching styles in her classes. If you have never tried yoga, it’s best to start at Yoga I. As you improve, then you can move up to Yoga II then Yoga III.
I hope this helps get you on your yoga journey. If you have any questions, please let me know!
P.S. I teach a Yoga I/II class every Thursday at 7:00 PM in Silver Spring. I mix different styles of yoga and share a theme with my students. Questions and requests for clarification are always welcome. Come and join me next time!
“Do overweight ladies do yoga? It seems to be for the thin and flexible.”
In one form or another, the sentiment above is one of the most common ones expressed to me ever since I started doing yoga. It is infuriating!
YOGA IS FOR EVERY BODY. Repeat after me: YOGA IS FOR EVERY BODY.
It doesn’t matter whether you can touch your toes or even see them. Everyone can practice yoga. And it makes me angry to think that maybe someone or something has made a person feel like she can’t come to yoga because she’s too fat.
As an overweight person will there be poses you can’t do or have more difficulty doing? Yes, of course! There are poses I can’t do simply because my arms are too short. That doesn’t mean I can’t do yoga – only that modifications have to be made. Because we are all so anatomically varied, yoga is different for every person. If you think you might be more comfortable, there are plus-sized yoga classes like Annie Carlin‘s “Larger Bodies Miniseries” at Golden Heart Yoga. Find and take the class where you will feel the most secure and at ease.
Every teacher is trained and prepared to teach yoga to students of all shapes, sizes and different levels of ability. So that is never an issue when you walk into a yoga class. But I can’t pretend that every yoga class is a judgment-free haven. Rest assured, those classes do exist and it’s important to keep looking until you find one. Why? Because yoga is good for you and if you enjoy it, nothing should stop you from doing it.
Yoga’s popularity in the U.S. exploded these past few years and I’m glad people are practicing but I worry that others who could benefit from it feel too intimidated to come or tried it and felt unwelcome. When I look out at my classes, the majority of my students are thin, white women. More often than not, I’m the only minority in the room. That reality is probably a combination of where I teach and where yoga is at this time (or at least people’s perception of it). Organizations like Decolonizing Yoga are working to dispel the notion that yoga is only for certain types of people.
So you mustn’t feel discouraged. There is a yoga home for every person. When you find it, I promise you it will have been worth the search. Now go out there and do some yoga!
Sunday was an amazing day!
I participated in Yoga on the Mall for the first time. I even had the honor of practicing on stage with a few of my favorite teachers like Nina Stanger and Andrew McAuley! Over 1,600 yogis joined in the wonderful event and my goodness was it wonderful! The day started off cool and cloudy but by the time practice started the sun was shining and it had warmed up considerably.
At some point Michael Jackson’s “Man in the Mirror” was blasting over the speakers, teachers were snapping their fingers and everyone was singing along as they rooted their feet into the earth while hands reached up to the glorious sky. The only thing brighter than the sun was the smile on everyone’s faces. I was not expecting to be so moved by the experience of doing yoga in a beautiful place with hundreds of other yogis but my heart felt like it was going to explode from all the joy. I felt alive, awake and so grateful to be part of the DC yoga community. I thought my heart would burst! (No wonder Forbes.com recently counted Washington, DC in the top ten U.S. cities for yoga). By the time we reached the end and everyone chanted OM loudly and clearly, it felt like every cell in my body was vibrating! I felt alive, awake and thankful to be part of this yoga community. I will not easily forget this day. But I will let the pictures below do a better job of describing what I saw. (There are more pictures on my Facebook page.)
If you missed it this year, hopefully you can join me in 2014. One thing is for sure, whether you practice yoga or not, you shouldn’t miss it. Thank you to the organizers of DC Yoga Week for all of their hard work!
Nina Stanger is a serious yogi who doesn’t take yoga seriously. (Have you seen her picture?)
Nina’s class was the first Vinyasa Flow class I had ever taken and truthfully it blew my mind. It was a beautiful experience – I was challenged and tired but it felt a lot like poetry in motion. The sequence of poses just made sense. It was where my body naturally wanted to go (aside from Savasana which is where my body ALWAYS wants to go). Her gentle way of teaching has an undercurrent of strength and support guiding you through the practice rather than leading you to it. There is a lightheartedness to her tone and style – you’ll still notice that your body is being taken to its edge – you just won’t mind. Nina is one of my favorite yoga teachers and I am really glad I can share a little bit of her with you.
You can find Nina’s classes at extendYoga on Tuesdays at 9:30 AM, Fridays at 5:30 PM and Sundays at 4:00 PM and at Allay Yoga on Tuesdays at Noon. If you’re lucky, you can catch her teaching at Lululemon in Bethesda Row. She is one of their ambassadors. Online you can get to know her on her blog on food addiction and recovery: Prana Rising. When you are ready to take the next step in yoga and you want to learn more about Nina’s teaching style, she is also a core faculty member at the Sky House Yoga – Yoga Teacher Training.
Okay, one last thing: She’s also hosting a yoga retreat in St. Croix in June. (Who could resist?)
1.How did you find your way to yoga?
I think yoga found me, actually. I took my first class in high school as a way to get out of gym class. We had the option to do yoga for a semester, so I chose that since I hated gym. After that, I took random classes at different studios in the area. Then, in college, I again had the option to take it at school for a semester, and the teacher was absolutely wonderful. She was the first Vinyasa teacher I had, and her classes inspired me greatly. I continued to dabble with other classes on and off, but didn’t have a dedicated practice. Then, the summer before my last year of college, I decided I’d really like to be a yoga teacher, but I thought I wasn’t flexible enough, good enough, etc. One of my teacher friends heard me say this, and he said, “If you want to teach yoga, all you have to do is LOVE yoga.” That was all it took; I got over myself and became a diehard Vinyasa student, and a year later, a yoga teacher.
2. How would you describe your teaching style?
FLOW. I guide students through sequences linking breath and body, building flexibility and strength. In my classes the poses are important, but the breath comes first. I like to have fun and teach challenging asanas with gentle spirit.
3. What is your go-to stress fighting technique?
Closing my eyes, taking a deep breath, and remembering that I am alive. Laughing and getting outside helps, too.
4. Describe your perfect day.
SLEEP IN. Wake up when my body is ready to wake up, not because an alarm is buzzing! Eat a delicious breakfast (my favorite meal, especially when chocolate chip pancakes are involved), go to a yoga class, hang out with friends/my boyfriend, spend some time in the sun… I’m pretty content as long as yoga and the people I love are involved!
5. Your last meal would be?
Chocolate chip pancakes, complete with whipped cream. (It took me about half a second to come up with that answer.)
6. Best advice you can give someone would be?
In the form of a question: How can you love yourself right now, in this moment? Whatever we are struggling with, whatever is challenging or difficult or confusing, how can you trust your heart and follow your gut instinct? One of my favorite quotes says it best: “The heart needs no reason.”
I believe in the magic of music.
Music is an easy way to channel something inside or outside of myself. When I have emotions I can’t quite put words to, there is definitely a song that can do it for me. Some songs can take me right out of my current experience while others are completely grounding. Naturally, I use music in my yoga classes as a quick way to get students “in the mood.” Below is one of my favorite playlists:
The Mystic’s Dream by Loreena McKennitt
Moment of Surrender by U2
Eminence Front by the Who
A Different Drum by Peter Gabriel
Empty by Ray LaMontagne
For What It’s Worth (Stop, Hey, What’s That Sound) by Buffalo Springfield
Strength, Courage and Wisdom by India.Arie
Fly by Steve Winwood
I Shall Believe by Sheryl Crow
By Your Grace/Jai Gurudev by Krishna Das
By This River by Brian Eno
Life and Death by Deeper Connexions
Gymnopédie No. 1 by Erik Satie
Do you have any songs you love hearing in yoga class or would love to hear in class? Please share them here!
(Thanks to Teachasana for the inspiration to share my playlist!)
Lorin at The Vegan Asana recently wrote about yoga sometimes hurting. In it she says, pain is okay
as long as the pain is not extreme, is not unusual, is not unbearable, does not produce dizziness or nausea, and is not in areas of the body that are very easily injured (e.g. knees) or where injuries could be quite dangerous (e.g. neck).
Great things to keep in mind with any physical activity. At the beginning of my class and throughout class, I remind students that though they should feel challenged within the poses, they should not feel any sharp pain and if they do, then they need to slowly and carefully come out of the pose. Additionally, I emphasize modified versions of poses by demonstrating that first then showing the more advanced positions before returning to the other version to encourage students not to push beyond what they are capable of at the present. (Yes, more often than not, I can tell when a student is not ready for a pose).
Despite all of that I still see plenty of students who push harder than they should at the risk of getting hurt.
But I encourage them to come back because I want them to learn that a great thing about yoga is that it provides an opportunity to tune in to your body while it is in action. Whether you are moving into the warrior poses, holding them or coming out, you are mindfully going slowly enough to listen to your body. You can ask: what felt good? What didn’t? Did adjusting one way make it better or worse? You will learn so much about your body during a yoga practice.
That is, if you are listening…
The key to avoiding getting hurt inside and outside of yoga is knowing where your edges are. Your physical edge is that line in your body right before the benefit of exertion becomes harmful and injury is likely. Like a cliff, you approach your edge slowly and carefully so that you don’t fall over. Knowing where solid ground ends and free fall begins is important to preventing injury.
For example, in a seated forward fold, a student with tight hamstrings shouldn’t grab his feet, jerk his torso towards his legs and pull as hard as he can to get his chest as close to his thighs as possible. This can cause a serious tear and take him out of commission for weeks. The fold should be approached slowly, bending from the hip creases while using the breath to gradually lower the chest towards the legs to deepen the stretch. Done carelessly, it’s not just your legs that you can hurt but your back as well.
The mentality of pushing past pain does more harm than good. Pain, after all, is your body telling you that it is not okay. Ignoring pain comes with a price that can easily be avoided if we spent just a little more time listening to our bodies and being kinder to ourselves. There is, of course, a difference between pain and intensity. In a stretch, it changes from intensity to pain when you are no longer enjoying the movement. At that point, pulling back is recommended.
It is up to us to define our own edges – physically and psychologically. It is the only sure-fire way to stay safe. If you have any wisdom to share about your experience with injury, please leave them here!
I stumbled into Caroline’s Power Yoga class, completely freaked and embarrassed that I was late. I HATE being late. Caroline smiled warmly at me and kindly made space for me in her class. My relief was short-lived, however, when she gently but firmly reminded her students of the strength and attention needed in a POWER yoga class by guiding us through a flowing series of postures designed to generate a lot of heat. Instead of fretting over being late, I was now desperately wishing I had grabbed a towel on my way in. But I also noticed that despite all the work, Caroline never lost the feeling of effortlessness within the poses – reminding me that my job was to find ease amidst the difficult poses. She was encouraging without being pushy. It was no surprise that despite the sweating and fatigue all of her students walked out of her class with a smile on their faces. Savasana had never felt so good!
Whether you’re a seasoned yogi or a beginner, I highly recommend a class with Caroline. She teaches several different classes from Yoga 1/2 to Power Yoga – whatever your body may be needing at the time.
Online, you can find Caroline on Twitter (@CarolineDinDC) and learn more about her on her blog. But if you would like to take one of her wonderful classes, you can find her at Yoga District!
1. How did you find your way to yoga?
I actually love thinking about my first introduction to practicing yoga because it was before yoga studios were as common as they are today (Gosh, I must be old). When I was in high school, I had a friend who was curious about trying yoga. I figured it would be good for me too because I was doing a lot of dance training at the time. We took classes at the local recreation center in my hometown of North Vancouver. The teacher must have been in her late 70s and taught hatha yoga. The kicker is that her name was Om.
It was a lot of legs up the wall and basic poses, and was really enjoyable and relaxing (we were definitely the youngest ones in there). The biggest challenge that I found was to not to have my feet and knees turned out because I was so used to doing that in ballet. I enjoyed working those different muscles and just being still. The atmosphere was also very different from what I had experienced in dance classes which I found refreshing.
2. How would you describe your teaching style?
I am a very welcoming and open teacher. If you have a question, ask and I will 
take the time to answer. I like to be tuned into my students to see if they are getting what they like out of the class. But I also like to provide an experience that goes beyond what a student might expect. I teach flow and power style classes with a short meditation at the end. Usually, there is a theme that I have been thinking about in my own practice and meditation (such as self-acceptance, compassion, mindfulness) that will run through the class.
Also, sometimes I try to be funny. It’s hit or miss on that one.
3. What is your go-to stress fighting technique?
A hot bath, some tea, and Saturday Night Live on Hulu. Love me some SNL!
4. Describe your perfect day.
It would have to happen back home in Vancouver: a morning hike up a mountain, a bit of yoga, then hanging with friends and family (maybe even a glass of wine at the beach).
5. Your last meal would be?
Thai food. Lots and lots of Thai food–rolls, curries, and Thai iced coffee. Then sticky mango rice at the end. Mmmmmmm….
6. Best advice you can give someone would be?
Love yourself. Plain and simple.
This is a public service announcement!
At some point during your practice, you have been subjected to “yoga voice.”
It comes in the form of a well-meaning yoga teacher who, in attempting to create a certain atmosphere, will use a heavily affected, drawn out, sing-song tone during class. It may go something like this…
“And you raiiiiiiiiiiise your arms aaaaaaaaaaall the way up to the ceiling…
Reeeeeeeeeeeaching as faaaaaaaaar as your fingertips will go.
Exhaling slooooooooowly as you continue to streeeeeeeeeeeetch as far as you can goooooooooo…” While cooing reassurances all the way.
You get the idea. It drives me nuts… and to distraction.
Why would a perfectly good teacher feel the need to put on a performance like that? Just last week, I had the displeasure of being taught by a yoga voice-using teacher. There is no way she talks like that in the “real world.” Her sequence of poses were fine but I couldn’t focus because I was wondering how bad yoga voice happens to good teachers.
Don’t get me wrong. I wish I could be and sound like the gatekeeper to Nirvana but it just ain’t happening. That’s not who I am. Yoga voice smacks of insincerity. Your knowledge of yoga, your carefully chosen words and the sequence of poses you put together is all your students need to create their own internal yoga practice. A little incense, essential oil or soft music might be nice but mostly just you in all your authentic glory. Just like you don’t need an expensive yoga studio or mat to make beautiful yoga happen, you don’t need an affected voice to inspire your students.
I have run into a few yoga teachers who use this alternate voice to teach. I don’t know where they learned it or who encouraged them to do it. But it isn’t necessary. If you don’t speak that way outside of the yoga studio, don’t do it once you’re inside. Voice and tone is important. It sets the tone in the room so that a student knows it’s time to turn his gaze inward, let go of the outside world and begin his practice. But leave the sickly sweet voice out of it. You sound totally ridiculous. I don’t think your students are buying it either.
So my dear beloved fellow teachers, new and old alike, don’t let yourself fall into the trap of using a yoga voice. Our students deserve better than that. You are beautiful and wonderful without adding any affectations to your style.
Namaste.
Photo via Flickr (Creative Commons) by Picture Perfect Pose.
A few days ago I went surfing for the first time in my life.
I love the ocean… From afar, that is. Getting into the water without the protection of a boat or inflated arm floaties is something I never do. I have always been very afraid of submerging my head under water. Be it in a pool, the ocean or a river, I absolutely hate the sensation of water up my nose and not being able to breathe. In fact, I still pinch my nose and squeeze my eyes shut when dunking my head to get my hair wet.
And so it was with a lot of trepidation that I approached my first ever surfing class. Heart racing. Palms sweaty. Eyes dilated in sheer panic. But I knew I had to do it. It was not a question of whether I would try it but whether I would make it. I am happy to report that the only damages incurred were one lost contact lens, a huge intake of salt water and a bruised right hip.
When I tell people about my surfing experience, their instant reaction is to say how impressed and proud they are of me. I would modestly smile and brush it off. But for whatever reason, when my friend, Rachel, told me she was proud of me, something clicked. It occurred to me that though I was hearing people saying this, I had not said it to myself. I had not acknowledged my own good work.
When she drove away, I took a moment and said to myself, “I am proud of me.” And this warm feeling started in my heart, spread out to my arms and legs all the way out to the top of my head and I felt giddy! “Holy crap! I am awesome!” I practically skipped up my driveway!
I had overcome this super scary thing – way out of my comfort zone… When in the past I had let my fears dictate my decisions. I needed to recognize that I am this person who pushes up against her very edges. So I deserved a pat on the back – not from others but from myself. I don’t tell myself enough how proud I am of me. I don’t always make big courageous decisions but I make brave choices all the time. Whether it’s trying a new dish, learning to do something or going up to a complete stranger. I take the harder road when easier ones are available. I continue on when many might have given up.
When I talk about pride, I am not talking about switching teams. I am talking about more than just accepting compliments from others but recognizing all the good things within ourselves and projecting it out to the world. We are good whether or not others see us and shower us with accolades. It is most important that we recognize within ourselves the work we have accomplished, the work we continue to do and the work we WILL accomplish.
So be proud of yourself and let your freak flag fly!
How have you celebrated yourself today?
Photo via Flickr (Creative Commons) by Board Shanty.
Yogitastic 