We are the ones we have been waiting for!

I came across this quote today and it was perfect timing; it shifted my prespective a bit so I thought I'd share it so it can lift others too :)  It's a Hopi Indian quote, not attributed to any individual as far as I can tell.

"There is a river flowing now very fast.  It is so great and swift, that there are those who will be afraid.  They will try to hold on to the shore.  They will feel they are being torn apart and will suffer greatly.  Know the river has its destination.  The elders say we must let go of the shore, push off into the middle of the river, keep our eyes open, and our heads above the water.  And I say, see who is in there with you and celebrate.  At this time in history, we are to take nothing personally.  Least of all, ourselves.  For the moment that we do, our spiritual growth and journey comes to a halt.  The time of the lone wolf is over.  Gather yourselves!  Banish the word struggle from your attitude and your vocabulary.  All that we do now must be done in a sacred manner and in celebration.  We are the ones we have been waiting for."

Eucalyptus: Winter cold relief...naturally

Cold season has begun and many of us will find ourselves with the head and chest congestion that goes along with it.

A simple, natural way to combat those cold symptoms is with Eucalyptus essential oil*.  Medicinal properties of Eucalyptus oil include: antiseptic, decongestant, expectorant, antiviral, antifungal, antibacterial and anti-infectious - making it perfect for cold fighting!

To enjoy the benefits

• Fill a large bowl with 3-4 cups of not quite boiling water
• Add two to three drops of Eucalyptus oil (more is not necessary)
• Drape a towel over your head and inhale the wonderful steam for 5-10 minutes, be sure to close your eyes as Eucalyptus oil can cause irritation. 

OR

• Place a few drops of the oil on a warm washcloth, cover your mouth and nose with it and take some deep breaths!

*Do not use Eucalyptus oil if you have a history of hypertension (high blood pressure) or epilepsy!  As with any illness, use your common sense and see a doctor if your symptoms are severe or persist for an extended period of time :)

What it means to be human.

I came across this short video today that I think gets right to the heart of what it means to be human - having compassion for others and not being afraid to try and make a difference in this world.

" What is the ultimate purpose of life?"

I don't know how else to share this video as it is not on YouTube, but PLEASE click on the link and watch this video, it is only two minutes long...

http://www.facebook.com/video/video.php?v=464334032902 

Yoga Booty!

Yoga Booty!  What is it?

It's my new hybrid yoga/fitness class designed to give you all the benefits of a traditonal hatha yoga class with the added benefit of targeted resistance moves (using your own body weight) to lift and tighten your derriere - and it starts this Monday, December 13th!

Come check it out at the WE Move studio in Long Beach - 2020 E. 4th Street, Long Beach, CA  90814, corner of 4th and Cherry on Retro Row.  Practice starts promplty at 7:15pm and there is a suggested donation of $10 (don't let lack of funds stop you from coming though).

Hope to see you there!

Happy Thanksgiving!

I’m thankful for life and love and happiness; for my family and friends; for the wonderful people I’ve yet to meet and beautiful places I’ve yet to see! I’m thankful for allowing myself to take pleasure in the little things…because those are what add up to make this big thing great! Happy Thanksgiving everyone :)

Rise and Shine with Sun Salutations!

Want a pick me up in the morning that won't have you crashing later?  Try a few rounds of Sun Salutations accompanied by some deep breathing exercises and you'll be wide awake and ready to face the day.

Sun salutations are a sequence of asanas meant to build fire in the body, usually done at the beginning of a yoga practice, they get your muscles and joints warmed up and also help to build strength and increase flexibility - make them part of your morning routine and you'll be feeling the benefits in no time!

Breath during Sun Salutations should be done as noted (see each pose) and through the nose.  Take full deep breaths with each pose.

Please note that further instruction and photos for each of these poses can be found at yogajournal.com.

Begin in Mountain Pose (Tadasana)
Standing with your toes facing forward, arms by your sides, palms facing forward spread your toes wide and feel yourself reaching down into the ground, shift your weight back and forth, gently swaying and naturally finding your balanced center - this is your mountain.

Inhale, sweeping your arms out to the sides and overhead, reach tall, planting your feet down into the ground and reaching the crown of your head to the sky. 

Forward Fold (Uttanasana)
Exhale and fold forward from the hips, bringing your torso onto your thighs (bend your legs if necessary).  Place both hands on the ground.

High Lunge
Inhale, step the right foot back into a lunge position.  The left leg should be bent with the knee directly over the ankle.  Push back through the heel of the right foot (you should be up on your toes) and pick your upper body up, do not let your upper body sink down into your hips, reach your arms overhead and relax your shoulders down your back.  Exhale, place both of your hands back down on the mat.

Donward Facing Dog (Adho Mukha Svanasana)
Step your left foot back, slightly bend both of your knees, pick your heels up off of the ground and reach your tailbone toward the sky as you ground yourself down through your hands, lengthen your torso and spine away from your tailbone, slowly begin to the straighten the legs and lower the heels down toward the ground.

Plank Pose
Inhale, shift your weight forward moving your shoulders over your wrists, reach back through your heels an forward through the crown of your head - keep your back straight.

Four Limbed Staff Pose (Chaturanga Dandasana)
Exhale, with the arms hugged against the rib cage, slowly lower yourself down toward the floor, your entire body should come down together, do not let the hips/back sag to the flood, the forehead, chest and hips should all hover a few inches off of, and parallel to the ground.

Cobra (Bhujangasana)
Inhale, lower the hips to the ground and with your hands directly under your shoulders, begin to straighten your arms.  Your legs and pubic bone should remain in contact with the ground, if they begin to lift off of the ground, back off a bit. Firm up your buttocks and shoulder blades and lift through your heart.

Downward Facing Dog (Adho Mukha Svanasana)
Exhale, push back to Downward Facing Dog

High Lunge
Inhale, step the left foot forward between the hands into a High Lunge.

Forward Fold (Uttanasana)
Exhale, step the right foot forward to meet the left foot in a Forward Fold.

Mountain Pose (Tadasana)
Inhale, sweeping the arms out to the sides and overhead.  Exhale, returning the arms to your sides in Mountain Pose.

Repeat this sequence several times (at least 2) on each side and say HELLO to your day!

Something to think about...

"Be kind, for everyone you meet is fighting a hard battle."
~Plato

Setting Your Intention

One of the many wonderful things about yoga is that you can get from your practice whatever you need, and it can and will change.  Today we may feel stressed and want to exert ourselves, physically releasing all of the tension and stress our muscles are holding onto by challenging our bodies through our asanas, while tomorrow we may be more introspective and want something gentle, focusing on our breathing, quieting our minds and staying in the moment.  We strive for both in our regular practice but somedays we may want more of one than the other, and that's OK, we should honor what our bodies and minds are asking us for, each practice is unique and we should not judge ourselves based on what we were able to do at previous practices.

This is why we take time at the beginning of each practice to tune in to ourselves, quieting all of the exterior voices; focusing on the voice inside, listening to what it is telling us and honoring that. 

To get the most out of your yoga practice, that is the most of what YOU need, listen to your inner voice as you sit quietly at the beginning of your practice, take a few minutes to let the outside voices subside and tune into yourself, then set an intention for your practice.  It could be very specific, using your practice to help you deal with an event of the day, or more general, trying your best to stand strong in all your poses so that you can carry that strength and confidence with you off the mat and into your daily life.  If you start to lose focus during your practice, recall your intention and recenter yourself.

Don't be afraid to be honest with yourself while setting your intention.  Honor what your body and mind are asking you for.  Honor your limitations and be kind to yourself.  Don't compare yourself to others; all of our practices are individual, unique.  Most of all, enjoy and be kind to yourself.

~Namaste

Got Tension?

Many of us are under stress and find ourselves with tension related headaches and tighteness in our shoulders, neck and jaw that go along with it - these problems are especially common among those that sit in front of computers for hours at a time.

To help alleviate tension try the following rountine(these should be done everyday for maximum benefit), it should take only 5-10 minutes each day and help toward relieving your tension and headaches!

1. Neck Rolls

• Begin in a comfortable seated position, close your eyes and take a few deep breaths, reaching your sit bones (the two boney points in your bum) into the ground (or into your chair if you're sitting at your desk) and sitting up tall reaching the crown of your head toward the sky.
• Turn your head as far right as you comfortably can, then bring your chin down to your collarbone and trace your collarbone with your chin over toward your left shoulder, switch directions and trace back to the right - repeart 4-5 times or for as long as you feel you need to.
• Come back to center and take a few deep breaths, eyes closed.
• Draw your chin down toward your chest, touching it to your chest if possible (do not strain to do this, you should be relaxed), feel the stretch from the top of your spine where it connects to your skull, all the way down your back to your tailbone, stay comfortably in this position for 4-5 deep breaths, relax...

2.  Shoulder Rolls

• Begin in a standing position or comfortable seated position, take several deep breaths and close the eyes.
• Bend your arms and place your hands on your shoulders, thumbs on the back of the shoulders and fingers on the front, begin making large circles with the elbows, rotating the arm in the shoulder joint - complete 10 circles with each shoulder then switch directions and complete 10 more circles - or as many as you feel you need.
• Retun to center, relax the arms and take 4-5 deep breaths with the eyes closed, relax...

3.  Forward Fold**

• Begin in a standing position, feet hip distance apart.
• Inhale, take a deep breath in while reaching the arms out to your sides and overhead, allow your shoulders to drop as your arms come overhead and lift your heart to the sky.
• Exhale, relase your breath, bend slightly at the knees and fold forward - reaching your stomach and chest down onto your legs and your hands down to the floor, relax... If your hands reach comforatbly to the floor you can start to straighten your legs and reach your tailbone up to the sky to stretch the back of the legs, if your arms do not comforably reach the floor, keep your legs bent
• Inhale, bend the knees and reach the arms out to the side and overhead as you stand tall, allow your shoulders to drop and lift your heart to the sky, smile...
• Repeat this 3-4 times - inhaling as you stand tall, exhaling as you fold forward

4.  Isometric Press (this is courtesy of the book Energy Medicine by Donna Eden)

• Sitting, relax your shoulders.  Tilt your head to the right, bringing your ear close to your right shoulder.
• Place your right palm against the right side of your head.  Take a deep breath in as your press your hand and your head against each other.  Push hard while holding your breath.
• Slowly but completely releasing yoru breath, drop your hand and stretch your head to your right shoulder.  Repeat two more times.
• Repeat on the left side tree times.
• With your head straight, please the pads of your fingers on the bones at the bottom of your head.  Take a deep breath in and isometrically push your fingers and your head together.
• Drop your hands into your lap and open your jaw as you release your breath through your mouth.  With a deep inhalation through your mouth, jut your jaw out, pulling your lower teeth up to your top jaw.  Relase your breath, open your mouth, and let your jaw relax.
• Tighten your jaw one more time.  As you relese your breath, let your head drop forward to your chest.
• Take a deep breath in, with the pads of your fingers pushing your head upward as your head continues to push down.  Release your fingers with your outbreath and allow your head to drop farther downward.  Repeat twice.  On the last time, as you let your breath out, lock your finders behind your head and allow your elbows to pull your head downward.

**Please note that if you have a back injury or severe sciatica that you should do this pose with bent knees, or perform Ardha Uttanasana (http://www.yogajournal.com/poses/2490) with your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.

Health Benefits of Yoga

There are many benefits to a regular yoga practice, both physical and mental.  Do you want to boost your mood?  Increase your confidence?  Do you have problems sleeping at night or feel like you are hunched over from sitting at the computer too much?  Do you have a lot of tension and soreness in your lower back?  Yoga can help with all of these.  It can also help lower your blood pressure and slow your heart rate, increase your lung capacity, help you learn to relax and improve your concentration and increase your strength and flexibility.

On a spiritual level it can help you feel more whole and connected to yourself and your world - taking the time to quiet your mind from the daily chatter will allow you to accept new energies and come to new understandings about yourself and the world we live in.  It can help you release negative energies and ground you so you are open and ready to receive positive things as they come your way.  It will help you to trust your intuition, your inner voice, again.  We instinctively know what is good for us and what our minds and bodies are craving but we often ignore that instinct, pushing it down so that we can keep up with the pace of daily life.

A regular yoga practice will help us balance our lives, on and off the mat.

Need more convincing?  Take a moment to read this WebMD article on the many benefits of yoga: http://www.webmd.com/balance/the-health-benefits-of-yoga

What is Donation Yoga?

Donation yoga is yoga where everyone can participate.  I am lucky enough to be able to teach yoga for a living and want to make sure that everyone who wants and needs yoga is able to access it, so I lead at least one donation practice each week where everyone is welcome, regardless of ability to pay. 

So come, enjoy the yoga practice and pay what you can afford, whether it's $1 or $20, everyone is welcome.

Current donation practice is:

• Monday nights at 7:15 at WE Move (2020 E. 4th Street, Long Beach, CA)

Any questions, feel free to comment and I'll respond promptly!