Well, sure, you know your 3 R's...reading, 'riting, and 'rithmatic. But, this...obviously has to do with yoga. I attended a yoga seminar featuring Lilias Folan last week. Lilias is pretty well know in the public broadcasting system and has been referred to as the "Julia Child of Yoga". Quite impressive!!!
Lilias has devised a system using the 3 R's - known as Resist, Relax, and Restretch. It's unique and has been proven effective. Here's a little rundown on how it works: In any type of stretch, you first need to become aware of how far you can actually stretch. You try the stretch and see where you are. Next, you try to same stretch but this time put some resistance in the move. It's the opposing forces of resistance that will bring strength to the stretch. After the resistance, relax. Yes, it's that easy. Take a few breaths...relax. Then, do the same move - restretch - and notice the difference . It's a remarkable observation where the resistance has increased the range of motion.
Check out Lilias: http://www.amazon.com/Lilias-Yoga-Gets-Better-Age/dp/159486070X/ref=sr_1_4?s=books&ie=UTF8&qid=1345680362&sr=1-4&keywords=lilias+yoga+and+you for a copy of her latest book.
Wednesday, August 22, 2012
Salute the Sun - and put on sunscreen
I love being able to walk the boardwalk along the beach. There's a spot near Red Rock Park where I can take a little break and do a few sun salutes before continuing on. It's here that I can observe the ocean, watch the waves gently roll in and out. I love the warmth of the sun - the energy that it represents.
Things have changed for me, though. I have recently had surgery for skin cancer. This means taking more precautions when spending time outdoors. It's ironic that I just moved to the beach where I could simply skip outside and go for a walk and do some yoga. Not so anymore! I must now lather myself in sunscreen - and wear a wide-brimmed hat. I'm not complaining, though. It could have been so much worse. And, thankfully, I can still get the benefits of spending time in the sunshine. But, I need to be more mindful about my surroundings. I really don't like to be "preachy" but please, take heed. The sun is powerful - as we know. Respect it - honor it - but do the same and respect and honor yourself.
Things have changed for me, though. I have recently had surgery for skin cancer. This means taking more precautions when spending time outdoors. It's ironic that I just moved to the beach where I could simply skip outside and go for a walk and do some yoga. Not so anymore! I must now lather myself in sunscreen - and wear a wide-brimmed hat. I'm not complaining, though. It could have been so much worse. And, thankfully, I can still get the benefits of spending time in the sunshine. But, I need to be more mindful about my surroundings. I really don't like to be "preachy" but please, take heed. The sun is powerful - as we know. Respect it - honor it - but do the same and respect and honor yourself.
Tuesday, February 14, 2012
Heartfelt
I arrived at my yoga class this morning and noticed a beautiful azalea plant on a table. Beside the plant was a card and a box of chocolates. The only way I know how to describe the feeling upon seeing this gift from my students is: heartfelt. I volunteer to teach this class twice a week; but, I have to say that I get as much - if not more - as I give. Thank you, wonderful yoga students. You made my day!!!!
Tuesday, February 7, 2012
There's a moon out tonight....
Yes, there will be a full moon tonight! In recognition of this occasion - and I love recognizing "the moon" in all its glory - our yoga class today had several moon references.
We open our class with gentle breathing exercises. Today we began by imagining a pristine lake reflecting the rise of the moon as we inhale. Then, with Michael Buble singing "Moondance" in the background, we completed a seated version of "moon series" movements. This wonderful moon series can be found in the book Yoga for Movement Disorders by Renee LeVerrier. We begin and close the series with a seated crescent moon pose.
Our closing visualization brought us to a beautiful cabin on a lake. It's dusk and the moonlight is reflecting off the lake. As we sit on our porch rocker gazing out at the lake, we acknowledge that the rocking movements and the night sky fill us with peace and contentment. So relaxing! Ahh, it's a marvelous night for a moondance...
We open our class with gentle breathing exercises. Today we began by imagining a pristine lake reflecting the rise of the moon as we inhale. Then, with Michael Buble singing "Moondance" in the background, we completed a seated version of "moon series" movements. This wonderful moon series can be found in the book Yoga for Movement Disorders by Renee LeVerrier. We begin and close the series with a seated crescent moon pose.
Our closing visualization brought us to a beautiful cabin on a lake. It's dusk and the moonlight is reflecting off the lake. As we sit on our porch rocker gazing out at the lake, we acknowledge that the rocking movements and the night sky fill us with peace and contentment. So relaxing! Ahh, it's a marvelous night for a moondance...
Wednesday, January 25, 2012
All about balance...
My yoga class in Florida is in an "over 55" community. Some members of the class are in the lower age range and some are not. All of them, though, have expressed some interest in maintaining their "balance". I always have a balance pose or two towards the end of the class. They're fully warmed up at this point - and by the time the balance sequence is finished, they are more than ready for relaxation.
Yesterday, though, I decided to have a "balance workshop" where we focused on how there is balance in all our poses. Using a strap for arm stretches, we brought our awareness to both sides of the body - noticing the difference between the arms/shoulders, etc., after spending time on the right - and prior to moving to the left. We then moved to practicing several standing balance poses. Although there is the tendency to worry about being able to stand on one foot, I like to suggest that instead they focus on what part of the pose they "can" do. Can you reach your arms up in a sun salute? Can you bring your right foot back just a little keeping your toes on the ground? Do you feel steady? Are you able to gently move forward? Can you lean on the back of the chair? Breaking down poses step by step seems to be less intimidating and promotes encouragement.
The class as a whole looked beautiful in their balance poses. But, I did suggest a little homework for "practice" and, of course, this brought gales of laughter. "When you're brushing your teeth tonight, try placing your other hand on the vanity and see if you can stand on one foot."
Yesterday, though, I decided to have a "balance workshop" where we focused on how there is balance in all our poses. Using a strap for arm stretches, we brought our awareness to both sides of the body - noticing the difference between the arms/shoulders, etc., after spending time on the right - and prior to moving to the left. We then moved to practicing several standing balance poses. Although there is the tendency to worry about being able to stand on one foot, I like to suggest that instead they focus on what part of the pose they "can" do. Can you reach your arms up in a sun salute? Can you bring your right foot back just a little keeping your toes on the ground? Do you feel steady? Are you able to gently move forward? Can you lean on the back of the chair? Breaking down poses step by step seems to be less intimidating and promotes encouragement.
The class as a whole looked beautiful in their balance poses. But, I did suggest a little homework for "practice" and, of course, this brought gales of laughter. "When you're brushing your teeth tonight, try placing your other hand on the vanity and see if you can stand on one foot."
Thursday, January 12, 2012
N.Y. Times article - How Yoga Can Wreck Your Body
First off, let me say that I think the title of this article was purely intended for "shock" value - and probably for a little self-promotion. The writer has a book coming out next month on the science of yoga - risks and rewards.
To be sure, there are some yoga classes that are truly not suitable for every body. And, yes, there are some teachers who may be encouraging/urging students to go beyond their current capabilities. With that in mind, the student must be diligent about her own safety. Many poses pose danger for someone not in the best condition - or someone with an injury or other limitation. In my yoga classes, safety is paramount to any posture we do. I talk "safety" throughout the class. "No pain...no pain". "Only go as far as comfortable for you today." "Listen to your body." Unfortunately, we, as a society, put so much emphasis on comparing ourselves to the next guy, winning at all costs, pushing the envelope, etc., that we potentially set ourselves up for failure...or in the case of yoga, a physical injury.
Ultimately, in my view, it is the student's responsibility to tune in to her body - recognize where you are, become aware of what you can do, pay attention and notice what's happening. And, then begin the search for the teacher who recognizes that in you and works with you in that honoring process.
Here's a link to the article in question: http://www.nytimes.com/2012/01/08/magazine/how-yoga-can-wreck-your-body.html?pagewanted=all
To be sure, there are some yoga classes that are truly not suitable for every body. And, yes, there are some teachers who may be encouraging/urging students to go beyond their current capabilities. With that in mind, the student must be diligent about her own safety. Many poses pose danger for someone not in the best condition - or someone with an injury or other limitation. In my yoga classes, safety is paramount to any posture we do. I talk "safety" throughout the class. "No pain...no pain". "Only go as far as comfortable for you today." "Listen to your body." Unfortunately, we, as a society, put so much emphasis on comparing ourselves to the next guy, winning at all costs, pushing the envelope, etc., that we potentially set ourselves up for failure...or in the case of yoga, a physical injury.
Ultimately, in my view, it is the student's responsibility to tune in to her body - recognize where you are, become aware of what you can do, pay attention and notice what's happening. And, then begin the search for the teacher who recognizes that in you and works with you in that honoring process.
Here's a link to the article in question: http://www.nytimes.com/2012/01/08/magazine/how-yoga-can-wreck-your-body.html?pagewanted=all
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