Keeping Allergies at Bay

Keeping Allergies at Bay

Breath Awareness

Budding dogwoods and weeping cherry trees burst open in April.  Hagerstown becomes a pastel canvas of pinks, whites and lavenders.  Along with these beautiful colors come pollen and spring allergies.  Utilizing yoga’s breathing techniques can ease sneezing and watery eyes this year.

Our breath, whether it is slow or fast, shapes the pattern of energy flowing within our body.  If energy is stuck or lacking in an area of our body, disease results.  For example, a last minute work request gets our blood pumping and breath racing.  We barely notice the breath, but feel the results in tight, slouchy shoulders, a collapsed chest, sore backs and hips, achy knees and ankles.  Without noticing the breath, we weaken our immune system, and open ourselves to colds and runny noses.  Sound familiar?

“Controlling the breath is a prerequisite to controlling the mind and the body,” states Swami Rama.  In gaining control of our breath, we take control of our health.

Step 1:  Become aware of your breath.  Breathing is a both a voluntary and involuntary physiological process (meaning you can control your breath or allow it to work by itself.) Are you holding your breath on the drive home?  Is it moving quickly as you usher your kids out the door to school? You can let your breath run wild or harness its power to create more energy within the body.  Building awareness takes time.  Every time you notice your breath, give yourself a high five.

Step 2: Practice diaphragmatic breathing.  Inhale, draw the breath into the nostrils and press the belly out.  Exhale, drawing the belly in pushing the breath out through the nose.  This is the most efficient type of breathing.  Chest breathing (breathing into the middle and upper chest) is the most common, but you actually have to work harder to achieve the same blood/gas mixture exchange than diaphragmatic thus resulting in more breaths.  Diaphragmatic breathing also presses the lungs against the abdominals gently massaging and improving circulation and digestion.  Anxiety is associated with chest breathing.

When we neglect to notice our bodies, minds or breath in stressful moments, our breath which runs all by itself will kick into a “fight or flight” response and the energy in the body will follow course.

Step 3: Keep the nasal passage clean.  Nasal mucus is normal and beneficial.  It lubricates the passages, warms the breath and keeps viruses away.  However, if we breathe through our mouth, we invite cooler air that the body has to warm up into the body and potentially allow harmful germs to enter.  A few ways to keep the nasal passage clean are nasal rinsing (neti pot), nasal oiling (if you already have more mucus, dry air will cake and crust the mucus in the nose causing discomfort and irritation), pranayama (breathing exercises) and keeping an eye on your diet refraining from too much dairy, refined and processed foods.

Pranayama (breathing) Practice:

Anuloma Viloma (forceful alternate nostril breathing). Practicing breathing just 5 minutes a day will change your entire outlook on your day.  You’ll immediately be more in tune with your body, feel more relaxed and focused, and overall improve your health.

Enjoy spring and all of its wonders by preparing the nose now.  Breathe freely!

Creating a Practice

Creating a Practice

Om Work

One of the most asked questions I receive is “how often should I practice yoga?”.   My answer: as often as you can.  Most students come to yoga for its physical aspect, but don’t realize the alignment, breath work, calmness and focus they practice on the mat actually moves with them off them mat, and intertwines into their everyday life.  It becomes a way of life.

Yoga is a great tool because it’s accessible to everyone.  You can take any pose and modify it to meet your needs on a particular day and time.  You can slow it down and speed it up depending on the time of year and your energy level.  You can practice it at a studio, home, basement, hotel room or even next to a pool.  The only thing you need is to listen to your body.

From racing pulse rates to achy muscles, our body tells us everyday what’s going on inside.  Utilizing yoga to slow the mind, breath and body allows us the opportunity to actually hear the voice within.  We can then begin to nurture and soothe our sore areas and slowly begin to develop healthy habits to prevent the aches from returning.

I encourage everyone to create a home yoga practice.  It gives you the flexibility to practice when the time is right.  But wait?!?  “I don’t know what to do at home,” says one student.  Here’s my step-by-step list to creating a home practice.

Take a yoga class.  Yep, spend the money and go to a class to learn the basics.  Books and videos are helpful, but a live teacher can answer your questions as well as offer modifications that are perfect for your body.

1.  Learn one sequence.  Teachers learn core sequences that have been practiced for thousands of years such as Sun Salutation and Moon Salutation.  Start with moving through this sequence 3-6x every day varying the speed (slower when your energy is lower and faster when you want to create some heat).  **Side note: You can learn Sun Salutation A on March 21 as part of the Rise to Shine yoga fund raiser for Girls Inc.  Several area yoga teachers will help modify and assist you making the 108 salutations accessible to everyone.
2. Sprinkle in a couple of poses.  After a yoga class, jot down how different poses made you feel.  For example, in today’s class, Warrior 1 felt strong and powerful while Downward Facing Dog was a nice release from my commute home.  Pick 3-5 poses to practice after your warm-up sequence depending on what your body is feeling.
3. Focus on your breath.  Take an inventory of your breath at the beginning and end of your practice.  Notice the way it changes as you move through each pose.  Try to maintain a calm, even breath even if that means it takes you 10 breaths to transition from Downward Facing Dog to a lunge.
4. Don’t judge.  Practice compassion and acceptance of where you are today.  Our needs and attitudes change like the wind.  Our bodies also change daily – some days we’ll feel more open in Baddha Konasana (Bound Angle Pose) while others even the simplest balance pose will challenge every cell in our body.
5. Don’t skip Savasana.  Our bodies need a moment to rest and restore after any workout.  Savasana is simply meditation lying on our backs.  It allows us to simply be, and gives us the opportunity to hear and notice what we typically ignore all day.
6. Commit to yourself.  A home practice may be 10 minutes in the morning one day and 60 minutes after work another.  Make a promise to at least step on the mat once a day.  No one has ever said she regrets taking a class so you won’t be disappointed with the time you put on the mat. 

As you begin your practice, feel free to visit Limber Llama Yoga for ideas and sequences.  You can also email me with any questions.  I would be more than happy to guide you on your own yoga journey.

Heartfelt Apologies

Heartfelt Apologies

Cultivating Love

As part of the yoga curriculum I offer at Girls Inc., we teach taking responsibility for our own actions to the ladies.  We demonstrate how to communicate our feelings and “own up” to our mistakes in a mature manner.

When I prepared for this topic, I felt I knew how to deliver a heartfelt apology.  And as an adult, I do deliver loving direct apologies to other adults.  To my children, I tend to add what we call a “backhanded” comment to the apology.  “I’m sorry I got upset, but you really drive me crazy.”  What message am I really delivering?  It’s not really my fault.  I don’t feel sorry. 

“Apologies are powerful because they’re a public demonstration of remorse, an acknowledgement of the consequences of hurtful behavior, and an affirmation of the dignity of the person who has been wrong.” (Queen Bees and Wanna Bees by Rosalind Wiseman)

Our children as well as our friends and family learn from how we handle our mistakes whether they are two or 72.  We are, in fact, role models whether we want to be or not.  Even the aggressive driver we wave apologetically to sees our loving nature.

Set aside your pride, and admit when you’re wrong.  Apologize for what you’ve done.  It’s that simple.  Delivering that message is more of an art.  First, give details of the situation you are apologizing for (I’m sorry I snapped when you came home late.) Include only your actions not those of others involved.  (I apologize I didn’t say anything on your behalf in front of Mom.)  Avoid the backhanded remarks and don’t expect an apology in return.  To deliver a true apology, we must be willing to be vulnerable and open even if the other party is not receptive to our apology.

To help get your mind in a more forgiving place, practice this loving-kindness meditation.  Find a comfortable seat, and close your eyes.  Begin by focusing your attention on your breath allowing the inhale and exhale to be even.  Then, repeat the following phrases:

May I be happy. 

May I be healthy. 

May I be safe. 

May I be loved.

Next, change the “I” to someone you are having a difficult time with. Repeat the phrases with their name.  With practice, you will notice a subtle shift in how you hold your emotions towards this person.  You will begin to see her with a loving and open heart.

When we find love within, we are better able to offer compassion and forgiveness in a meaningful way.

Present Day

Present Day

Savoring the Moment

While sitting on the floor in my living room, my little llama is demonstrating her dance moves to Justin Timberlake and Michael Jackson.  It had been a trying night with a 2 year old, and ten minutes earlier I wanted to be anywhere but right here.

Perhaps you’ve felt the same way with a particular relationship or responsibility.  We dreamed we were on a sunny, warm Caribbean beach sipping a cold beverage at the water’s edge.  From every person I’ve spoken to, this is normal.

Life throws a lot at us such as last minute TPS reports or a spouse that’s also had a hard day.  We rarely take the time to be in the moment of stress choosing to distract ourselves with emails, phone calls, texts (and everything else on our iPhones).  Sometimes we eat or shop just to take our minds off what’s happening in front of us.

I, too, have all of these moments and more.  However, I’ve decided to try and be present when these challenging times happen.  I close my eyes, recite my own mantra “Breathe” and take 3 deep breaths.  When I open my eyes, I can see a little more clearly.  I sometimes can see the “why” behind the moment.  My child is hungry, and that is why she is having a tantrum.  I am tired, and more irritable.  My boss lacks time management, and I should have a conversation about it later.

When we stay present – in the good and bad moments, we experience life fully.  Articles focus more enjoying the every day great moments we miss, but I feel we should notice the bad ones too.  We can learn from them.  We can appreciate the good times more.  They are ultimately part of our life.

Staying present is a practice – one I’ll never master before I die.  The more we practice, the better we get at staying present.  The next time you find your mind wandering, stop and ask yourself, “why do I feel this way? and what do I need?”  Then, using your own calming method such as a mantra or phrase, take a breath then look at the situation right in front of you.  Does the person need something?  How can you help?  Having your presence may be the only thing the other person and/or situation needs. 

Keep repeating this practice over and over.  Savor the moment – good and bad.