My students often tell me that they would like to practice at home but they cannot remember the poses or the order they should be practiced. I am posting a short, 20-25 minute basic practice here that you can follow to get you started. This is for those of you who are already familiar with basic yoga poses. You can customize it in any way you like. See video below to follow along. Begin lying on your back. Tune in to body, mind and breath for about 2 minutes. Hold each of these poses for at least 4 breaths, finding that balance between effort and ease in each one.
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Feathered Pipe Ranch; sanctuary, paradise, nature at its finest. I attended my second yoga retreat offered by Prairie Yoga (Lori Gaspar) from September 2-9, 2023 at Feathered Pipe Ranch, located near Helena, Montana. My first retreat there back in 2021 had left me wanting more. Twenty-two lovely participants and four teachers attended the retreat; all kind, open-minded, and fascinating people.
The daily schedule consisted of morning yoga, optional activities in the afternoons, late afternoon yoga and optional activities in the evenings. There is also hiking, kayaking, massages, a hot tub and plenty of quiet spots to just sit in nature. What strikes me the most about this beautiful place - the silence. No airplanes above, no cars, no man-made sounds. Only the distant sounds of a few birds, or the breeze in the trees. Just what one with an active family of five and a constantly full mommy schedule needs! On the 5th day of the retreat, in my quest for more silence and peace in my life, I decided to have a day of silence - that is, to not talk for the day. I mentioned my intention to a few friends, and one of them decided to join me. You would think that it might be challenging to not speak, but in fact, for me it was freeing. A few times, I caught myself wanting to utter my thoughts, but then I realized that it wasn’t necessary. Nothing was so urgent that it needed to be said. That day, I sat in nature, listening to a nearby creek and looking out at the small lake. I was inspired to write a few poems, something I had endeavored before and really enjoy. I am sharing one of my poems here with you, dear reader. It is my hope that you find whatever inspires and motivates you, and that you pursue it. We all deserve peace, joy and serenity! Silence Silence The elusive object So much to discover In silence Silence Invites stillness in New ideas brewing New perspectives Silence A rare commodity Makes space for what is Invites truth in Silence No need to speak No need to respond But just to be Silence We crave it so But where to find it Seek it out Silence A prayer, a thought A time of peace Silence By Camille Cronfel 2023 Last month’s theme for our yoga classes was mindfulness. Such a broad concept, yet a worthwhile habit to develop in one’s daily life. I have incorporated mindfulness in several aspects of my life, which has had a multitude of positive ripple effects. Although yoga and meditation are obvious ways to practice mindfulness, one can be more mindful in every daily activity, even the most mundane.
“There are many possible benefits of mindfulness including lowering stress, improving emotional regulation, boosting cognitive abilities, and strengthening relationships. Research has also shown that mindfulness can lead to changes in the structure and function of the brain.” (verywellmind.com) Personally, being more mindful has given me the tools to respond to stress, anxiety or frustrations with more perspective and equanimity. It has also made me more grateful for my life as it is right now. As I advance in age, I find it very enjoyable to do one activity mindfully rather than try to multitask. That is not to say that I don’t ever watch TV while cooking, or listen to a book while cleaning bathrooms. However, I like to do a few of my daily activities such as taking a walk, doing the dishes or eating mindfully. That is, being fully present with whatever I am doing, without any outside distractions. Taking a mindful walk means noticing everything from the expansive blue sky, to the white clouds and the light breeze; taking in the beauty of your surroundings. Eating mindfully can mean savoring every bite slowly, reflecting on the source of that food, without talking or looking at your phone. Driving mindfully, paying attention to posture and breath has a calming effect. Perhaps you’d like to incorporate some of these simple techniques into your daily life. Mindfulness helps you handle tough times with grace, acceptance and surrender. It also inevitably leads to gratitude. And gratitude leads to joy. It’s a win-win! “You have an appointment with life, and that appointment is in the present moment. If you miss the present moment, you miss your appointment with life. That is very serious.” ~ Thich Nhat Hanh As we enter the “post-Covid” era, there are many lessons I have retained from my various experiences with isolation, masking, stress, anxiety, illness and life changes. The physical and mental effects of living with fear and uncertainty are lasting and real. My yoga practice has given me the tools to face this uncertainty with strength and equanimity.
Lesson 1: Our shared experience around the world taught me that we are all human and that we need to take care of ourselves and of each other. Lesson 2: Yoga and other self-care practices help us face challenging times. Lesson 3: Physical and mental health are fragile and need nurturing. Lesson 4: The importance of respecting everyone’s individual level of comfort, the need to wear a mask or to social distance. Lesson 5: Appreciation for what truly matters: family, friends, love and health. Lesson 6: Awareness of how BUSY our lives were pre-pandemic and of the benefits of stopping, turning the noise off, appreciating the little things, being still. Despite having learned these important lessons, my life has returned to what it was pre-pandemic, with the kids’ activities in full swing, teaching yoga in person and a busy social calendar for the five members of my family. However, I hold much more gratitude for the opportunities that I have, knowing that I have choices; I can usually stop, say no when it’s too much, seek help if I need it and take some time to myself when the need arises. I wish you, dear yogi, much peace as you transition to this post-Covid era. Yoga is widely known for reducing stress, improving flexibility and concentration, and promoting a sense of peace—to name just a few of its possible benefits. But do you know that yoga can also provide mental benefits that some may try to achieve through medications, illegal drugs or other toxic, addictive solutions? Here are some of the mental benefits of having a consistent yoga practice.
1- Promotes mindfulness Yoga relies on traditional Buddhist teachings on mindfulness. Mindfulness is being fully aware within each present moment. Yoga requires us to slow down. Holding challenging poses for a long period of time or directing our attention in balancing poses cultivates a deep focus and awareness. Connecting our mind with each breath allows us to really experience what it feels like being in our bodies. The mindfulness you experience while practicing yoga will radiate out to other parts of your life. Increasing your level of consciousness will change the way you experience the world. 2- Reduces anxiety In times of high stress and anxiety, our bodies tend to constrict. We start to hold tension in our shoulders, necks, jaws, or elsewhere. Excessive muscular tension can then feed back to our minds and perpetuate the feeling of unease. When we experience the relaxation benefits of yoga, we can lower our physical tension, which helps release the grip that anxiety can have on us. 3- Improves sleep
4- Elevates mood Countless studies have shown all the wonderful benefits yoga has on your mood. One study found that daily practice significantly raised serotonin levels while simultaneously decreasing stress-induced cortisol levels. Being physically active is known to help increase happiness. Yoga is especially beneficial because of its calm, gentle nature. 5- Increases self-compassion Experiencing an increase of positive emotions not only increases self-esteem, but fosters a newfound sense of compassion for yourself and others. Practiced mindfully and intentionally, yoga can help us cultivate self-compassion. Because of its nature as a holistic approach to well-being designed to raise the energetic vibration of the practitioner, yoga is well-suited as a space for practicing and experiencing self-compassion. So get on your mat today! Join me for a class soon. I often hear from my yoga students that they have a hard time with the breathing aspect of yoga, especially as they get older. Building awareness around the breath is a very important component of any yoga practice. There are so many benefits to developing proper breathing technique while in movement, while holding postures as well as in savasana, our final relaxation. Building breath awareness in yoga transfers to our everyday life, and can serve as a tool for dealing with anxiety, stress, sleeplessness and more.
When I am leading a class, my cues usually include an “inhale” or an “exhale”. Generally, the inhales occur when the body is opening up, and the exhales, when there is a folding, twisting or releasing motion. We strive to match the length of our inhales with the time it takes to open up, and the length of the exhales with the time it takes to come into the fold, twist or release. There is a certain cadence, a rhythm that we want to establish where our inhales and our exhales become even in duration. If you are not able to keep up with your yoga teacher’s cues, don’t worry about it! Just do your best to focus on your breath. Awareness of the breath keeps us grounded and present. In yoga, breathing through the nose is preferable. The nose has a natural filtration system, and it also slows the flow of air, which has a calming effect on the nervous system. The three qualities we want to cultivate in our breath are smooth, slow and steady. When we notice that our breath is jagged, interrupted or even held, we know we are going beyond our edge, most likely forcing too much, and risking injury. Let the breath be your guide. After all, it is what makes yoga yoga! At the end of each of my classes, I say “Remember that self-acceptance is the highest practice in yoga.” I truly believe that self-acceptance is the foundation to accepting our strengths along with our limitations both on and off the mat, and the foundation to self-love. Developing this quality takes time, honest introspection, courage and inner strength. For most of us, it is a work in progress.
In order to move towards the ultimate goal of self-acceptance, here are a few reminders:
In conclusion, loving yourself unconditionally, as you are today, is the ultimate act of self-acceptance. There are a few steps you can take before you begin your daily yoga practice to help you ease into it without distractions or interruptions.
Standing postures are among the most strength and character building in Hatha yoga. In my latest workshop, Standing Strong II, we reviewed the essential elements of standing poses. These are: Establishing your foundation(placement of feet), engaging your core and finding your alignment. Following these 3 elements, we add the arms and drishti (directed gaze).
We practiced basic standing postures using these elements to guide us into each one. I reminded the students that every body is different and that it is not about how a pose looks, but more about how it feels in your body. We practiced Vrksanasa (Tree), the ultimate symbol of strength, Virabhadrasana (Warrior) poses, Parivrrta Trikonasana (Revolved Triangle), and balancing poses such as Natarajasana (Dancer), Virabhadrasana III (Warrior III) and Ardha Chandrasana (Half moon). As I always like to do in workshops, we used props such as the wall, a chair and blocks in interesting ways to help us find proper alignment and to support the body as needed. Each of my guided meditations is carefully crafted with the workshop’s theme in mind. This particular visualization meditation wrapped the participants in a beautiful blue light and took them on a walk through a valley to a huge oak tree. Students absorbed the tree’s strength and energy through its roots. They then poured any negative energy or thoughts into a nearby creek, leaving them feeling lighter and radiating with strength. In her final evaluation, one student said, “I like the workshops because you always include a balance of learning materials, yoga practice with excellent cues, meditation, and inspirational quotes.” Wherever you are in your yoga journey, join me on your mat soon! Before you jump in and join my yoga classes, you might be hesitant and uncertain about whether you will enjoy it and what you will get out of your time with me. I will begin with the Hatha Yoga classes, and discuss Chair Yoga in a future post. The general breakdown of a typical class is centering, limbering/warm-up exercises, followed by standing poses, seated, prone and supine poses, and concluding with a five minute relaxation. Depending on the day, we may flow in more of a vinyasa style, we may hold postures a bit longer or we might slow it down in a yin & restorative practice. I like to mix it up, and I believe my students have come to appreciate the variety.
There isn’t only one way to do a yoga posture. As the teacher, I am there to guide you through different variations and help you find your own. That is where the use of equipment comes in. A good quality sticky mat will provide the best yoga experience for you. There is nothing worse than slipping on your mat while in a downward facing dog! A blanket, blocks and a yoga belt can support your practice in many ways. We use these items almost every class, so you might consider purchasing them if you plan on making yoga a regular part of your life. The blanket should be thick enough that is has some height when folded (Mexican blankets work very well). Two, sturdy 4-inch wide blocks are recommended. As for the belt, if you are taller, a 10 foot belt is better. However, a standard 8 foot belt works for most people. Feel free to reach out to me for recommendations on brands for equipment. Although we aim for growth and improvement, I believe a yoga practice should be energizing, but it should first and foremost provide a sense of balance, calm and rejuvenation to body, mind and spirit. If you are new to yoga, give yourself a few classes to get used to it. It was not “love at first try” for me! |
AuthorCamille is a 500 hr Hatha Yoga, Chair Yoga and Yoga for Cancer Survivors certified yoga teacher. Archives
October 2024
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