Birthday

Since today is my birthday, I am thinking about what it means to be growing older. I say celebrate mid-life!  Seriously, for those of us in the over 40 crowd, would you ever want to go back and relive your younger days?

Not me. All those ups and downs made me who I am today, for better or for worse. I like to think that every experience offers us a lesson, if only we are open to learning something. Even the tough stuff we don't want to learn. 

Yoga teaches us to be aware of the present, not focused on the daydreams of past and future events.  No better day than a birthday to be grateful for the gift of this moment!




1. Sit up tall away from the back of your chair, use the lower belly muscles to keep your spine supported.

2 Inhale as your roll your shoulders up then exhale as they roll back, completing 5 rolls total.

3. Bring both hands to the back of your head, elbows pointing out to the sides. Gently press your head back into your fingertips . As you breathe deeply, draw the shoulder blades together behind you, opening through your chest. Stay here for at least 6 breaths.

4. Move hands under right thigh, lifting it off the chair seat. Rotate the ankle and wiggle your toes. Repeat with left leg.

5. Bring both hands to left armrest, twisting your upper body to the left as your bottom stays in the seat. Breathe 3 full breaths. Repeat on right side.

6. Bring hands under right thigh again, this time lifting the knee high. You can even move your hands to grasp a few inches below the front of your knee, hugging the thigh into your body for a deep hip stretch.  Take three breaths once your knee is at its highest. Repeat with left leg.

7. Open your legs as wide as you can while still staying seated. Inhale your arms reaching for the ceiling, then as you exhale, sweep the arms forward and down, fold at the hips to rest your torso onto or close to your thighs. Hands can rest on legs or hang down to the floor. Gently nod your head "yes" a few times and then shake it "no" to loosen your neck muscles. Let your head hang without tension. Stay here for 5 full breaths. Use your hands on your thighs to slowly rise to sitting.

8. Rest against the back of the seat, elbows relaxed down, fingertips on lower belly. Inhale for a slow count of 4, then exhale for that same slow count of 4. Continue this counting to four on the inhale and exhale for 5 full breath cycles. Return to your day with a renewed sense of power!

Mother's Day

What have you done for YOU lately? Did you race through the weekend attending the requisite family functions to celebrate Mother's Day? Or did you plant yourself in a backyard chair with the latest best-seller in your hands?

This is your friendly reminder that if you don't take the time for yourself, you will continue racing around, taking care of everyone else, to the detriment of your own health and sanity.

Just taking ten minutes for a quick yoga session is often enough to soothe the frenetic pace of our lives. Can you tell I'm talking to myself as well as to you? :)

1. Begin with palms of your hands pressed together in front of your chest, thumbs touching at your "heart center." Bring into your mind the image of a loved one. Close your eyes and take 5 deep calming breaths.

2. Inhale as you open your arms wide at shoulder height, palms facing front.  Notice the opening in your chest as you reach for left and right walls. Exhale as you close your palms together once again at heart center. Repeat 2 more times.

3. Bring left fingertips to grasp your chair under the left edge of your seat. Inhale as you lift the right arm straight up to ceiling, lifting up and out of rib cage even as your bottom stays planted in chair. Exhale with a side stretch to the left, inside of elbow stays over the ear. Keep your right sitting bone in the chair. Inhale the right up back up toward the ceiling, then exhale it down to grasp the right edge of your chair's seat. Repeat using left arm this time.

4. Repeat #3 two more times on each side.

5. Let your hands rest on your thighs as we work on leg lifts next. Sit up tall and tighten your lower belly. On an inhale, lift both lower legs off the floor, straightening the knees, toes pointed toward the wall behind your desk. An exhale lowers the legs back to the floor. Next inhale, do the same leg lift, but this time with toes flexed, pointing up at the underside of your desk. Always exhale as you release the legs back to the floor. Is your lower belly still firm? Are you holding your breath?

6. Repeat both parts of #5 three times: one lift with toes pointed, then the next with feet flexed- counts as one round. Check your posture: sit up tall!

7. Bring fingers to grasp under each side edge of your seat. As you inhale, lift up through your chest, drawing shoulders back, arching your spine toward your computer monitor. On the exhale, relax back into your chair. Repeat 2 more times.

8. Still holding edges of seat, take inhale, then exhale and fold forward bringing chest toward your thighs. Inhale back up to sitting.

9. Inhale both arms up toward the ceiling, then exhale ending with palms together at heart center. Once again bring to mind someone special in your life. Close your eyes and breathe, slowly counting to 20 before resuming your work of the day.

Non-attachment

When we are established in non-attachment, the nature and purpose of existence is understood. -Patanjali

The final yama in Patanjali's list is aparigraha, or nongreed. This is a very difficult one to practice, surrounded as we are with advertisements that attempt to whip up our desire for more. In some ways our society's economic system is based on greed.

Greed is not just confined to material goods. We may hunger after enlightenment, difficult asanas, spiritual powers, or perfect bliss. One way to sidestep the trap of greed is to follow the advice of the sages: Be happy with what you have. This spirit of true renunciation will diminish the power of aparigraha.



Instructions for all sessions: FAQs

1. Begin by warming up your shoulders: roll them up to your ears as you inhale and roll them back and down as you exhale. Repeat 3-4 times.

2. Stretch your arms wide on an inhale then as you exhale, swing the arms around so the hands land on the opposite shoulders, giving yourself a big hug. Repeat the wide stretch and as you hug the second time, the other arm can be on top.

3. Lift one knee off the chair seat, you can hold the back of the thigh for support. Flexing the foot on the raised leg, slowly spin the lower leg in both directions 3 times each. Place the thigh back on the seat and repeat on the other side.

4. Inhale both arms straight up for the ceiling, then on your exhale, fold at the hips so your belly comes to rest on your thighs. Let your head hang, releasing all the neck muscles. You may even rest your head on your knees if you can reach. Let your arms flop to the floor on either side of your legs. Rest here for 5 complete breath cycles.

5. Bring your hands to your knees and on an inhale, slowly push yourself back to sitting.

6. Cross your legs by bringing your right ankle to rest just above your left knee, keeping the right foot flexed at the ankle. ("man sit") If this stretch feels toe intense, rest your right ankle across your left shin, or even in front of your left ankle. Whatever leg cross works for you, think of pointing the right knee toward the ground, feeling the opening in your inner thigh and hip.

7. Still with your ankle resting across your knee/shin/opposite ankle,  rest your hands on your thighs for support, then begin a forward fold by slowly leaning your chest toward your knees, folding at the hip with your back staying flat. Lean forward enough to feel a gentle stretch, but not so far that you feel pain.

8. Return to sitting upright. Repeat #6 and #7 with the left ankle crossed above the right knee (or shin, or ankle).

9. Inhale your arms up to the ceiling, then exhale bringing your hands together in front of your heart, palms pressed together, thumbs on sternum. Close your eyes and take 5 slow, deep breaths before returning to your day.

Moderation

When we are firmly established in chastity, subtle potency is generated. -Patanjali

This yama, brahmacharya, is often translated as celibacy, but in modern understanding it can refer to self-restraint or moderation of all physical energies. Some interpretations consider this concept in light of removing personality conflicts and the desire to become virtuous. 

The practice of brahmacharya is not some archaic form of moralizing, but rather a reminder that, if we use our energy wisely, we possess the resources to live a fulfilling life. Applying this idea to our yoga practice, we should use the minimum energy to achieve the maximum result.

For example, we can use small muscles to do the work of large muscles, and bring our minds into the poses so that our bodies do not become fatigued. In all poses, we can lift of the pit of our abdomen in order to conserve the life force or energy. Dropping the lower belly splatters our life force out in front of us. Once conserved, this pelvic energy can be channeled up to the heart.

Reference: http://www.yogajournal.com/for_teachers/984


1. Begin by sitting on only the front half of your chair seat, but with enough of your rear end and thighs supported so you don't slip off!

2. Inhale as you roll your shoulders up, then release them down on an exhale. Repeat 4 times.

3. Inhale arms out to your sides, parallel to the floor with palms facing down. Exhale as you bring them back to the side of the chair. Repeat 4 times.

4. Inhale arms back to that same outstretched position with palms facing down and as you exhale, turn the palms facing up. Continue to turn the arms(palms up, then down) with your breath 4 times then let hands rest in your lap.

5. Take 4 deep, calming breaths, noticing your heart beat.

6. Sitting up tall, still sitting back only halfway onto the chair seat so there is space between your back and the backrest, inhale as you lift your chest, resisting at the lower abdomen. On the exhale, reach the hands behind you and rest the hands on your lower back, palms facing out. With hands behind you, continue to inhale and lift your chest, exhaling as your hands move closer together, opening the shoulders. After a few breaths you may be able to reach your hands to grasp the opposite elbow. Stay here for at least 4 breaths.

7. Rest hands back on your thighs, still sitting only halfway on the chair seat, turn both knees pointing the left side, shifting so that most of your weight is on your left butt cheek. The right knee may be pointing at the floor as you turn your body to the left. The left knee is at a 90 degree angle with left foot flat on the floor. Sit up tall using your belly muscles, hands resting on the left thigh. Take 4 slow breaths.

8. Shift your body back to center, then repeat #7 facing to the right.

9. Return to center and slide yourself back onto the seat, resting your back against the chair back now. Soften your gaze, noticing the rise and fall of your belly as you breathe for 8 full breaths.

Earth Day

Find a way you can make a planetary difference today. Check out: http://www.earthday.org/

For reflection:

We join with the earth and with each other.
To bring new life to the land
To restore the waters
To refresh the air
We join with the earth and with each other.

To renew the forests
To care for the plants
To protect the creatures
We join with the earth and with each other.

To celebrate the seas
To rejoice the sunlight
To sing the song of the stars
We join with the earth and with each other.

To recall our destiny
To renew our spirits
To reinvigorate our bodies
 We join with the earth and with each other.

To create the human community
To promote justice and peace
To remember our children

We join together as many and diverse expressions of one loving mystery: for the healing of the earth and the renewal of all life.

From “Only One Earth,” a United Nations Environment Programme publication for “Environmental Sabbath/Earth Rest Day,” June 1990


  

1. After you've reviewed instructions for all sessions, begin with your hands resting in your lap. Bring your attention to your breath, not changing it, just notice if the breaths are coming quickly or slowly, deeply or more shallow. Continue this way for at least 5 breaths.
 
2. Notice if all edges of your feet are evenly rooted to the floor. Wiggle the toes, then lift them as you rock back onto your heels, rolling both feet onto their left edges, then press into the balls, rocking over to the right edges, finally placing both feet solidly on the ground with equal pressure. Repeat that circle to the left this time. Did focusing on your feet take you away from your breath? Bring your calm attention back to the breath once again.
 
3.  On your next inhale, reach your arms wide, feeling a stretch through the front of your torso. As you exhale, bring hands to the center of your chest, palms pressed together with thumbs touching sternum. ("heart center") Repeat 3 times.
 
4. Lift one foot foot and circle the ankles 3 or 4 times in each direction. Repeat with other foot. Finish with both feet resting back on the floor.
 
5. As you inhale, lift hands overhead, reaching for the ceiling, again exhaling the hands back to heart center. Repeat 3 times.
 
6. On the next inhale, just lift one arm straight up. As you exhale bend the elbow so that your hand drifts behind your neck toward the space between your should blades. Your elbow stays next to your ear, pointing up at the ceiling as you try to stretch your fingers further down your back. Keep reaching for another 3 breaths, then inhale the arm straight up again and exhale it back down to your lap. Repeat with opposite arm.
 
7. You just gave yourself a pat on the back! Now you deserve a some more quiet breathing before heading back to your busy day. Reread #1, commit to those 5 breaths, then enjoy your day!

Integrity

When we are firmly established in integrity, all riches present themselves freely. -Patanjali

Integrity is the next rule for living. This theme is appropriate for Tax Day, don't you think?

Dictionary.com defines integrity as the quality of being honest and having strong moral principles; moral uprightness. How does that concept match up with your Form 1040?

We don't like to think of ourselves as "cheaters," but are there times when your moral compass might point you just a tiny bit off-course? Do you really have receipts for all the charity deductions you claimed this year?  ;)

According to Patanjali, if we can maintain moral uprightness, "all riches" come to us. I don't think he means money specifically.

Here is a great story from Michael Josephson that illustrates this concept nicely:


A master carpenter who worked for the same builder for nearly 50 years announced that he wanted to retire. The builder told him how much he appreciated his work. He gave the carpenter a $5,000 bonus and asked him if he would build just one more house. The builder owned a magnificent lot with a spectacular view and he wanted to build a dream home.

The carpenter was bitterly disappointed at the small bonus, but his last building fee would help him buy a small cottage, so he agreed to build the dream house.

The carpenter prided himself on his uncompromising commitment to quality, but his resentment caused him to cut corners, ignore details, and accept shoddy workmanship from other workers. He even looked the other way when some of them substituted cheaper materials and pocketed the difference.

When the house was finished the builder shook the carpenter’s hand and with a huge smile he gave him an envelope with a thank-you card and a folded piece of paper. The carpenter was disdainful — until he unfolded the paper and found the deed to the house he had just built.

The carpenter was ashamed that he had misjudged his old friend and betrayed his own values, and he was remorseful that the house he would live in for the rest of his life was made so carelessly.

Our character is the house we live in and it’s built piece by piece by our daily choices. Deceit, irresponsibility, and disrespect are just like shoddy workmanship. Whenever we put in less than our best and ignore our potential for excellence, we create a future full of creaky floors, leaky roofs, and crumbling foundations.

 This session will take you about 8 minutes. No audio for this session.

1. Once you're comfortable in your chair, breathing only through your nose, see if you can actually hear your own breath as it enters and then slowly leaves your body.

2. You may notice that as you concentrate on your breath, it begins to slow, each inhale and each exhale getting longer, deeper. Continue 5 more breaths this way.

3. Move your hands to grasp the outside edge of your chair seat, near your thighs. If the chair armrests are in the way, you can grab those instead. Sitting up tall, fingers holding the seat edge, inhale as you lift your chest forward, exaggerating the curve of your spine and drawing your shoulders back. ("cow pose")

 4. Still holding the seat edge, on an exhale, reverse the curve, rounding the spine as you pull your belly in and shift your shoulders forward. ("cat pose")

 5. Repeat numbers 3 and 4 each 3 more times, always slowly moving with the breath. Let your hands settle in your lap when you're done.

 6. Rest back against the back of your chair, but keep a long spine, good posture. Inhale as you straighten both knees, lifting both feet off the floor, ankles flexed so the toes point upward. Exhale them back down. Repeat 3 more times, pulling the toes toward you as the calves begin to warm up.

 7. Push about 2 feet away from your desk to give yourself some extra room. Slide the legs apart so that the back of your knees rest near the very outer (side) edges of your seat. Sitting up tall again, using the belly muscles so you don't need to lean back against the chair. Inhale as you raise both hands high into the air, reaching for the ceiling. As you exhale, sweep both arms forward and down to land on the chair seat between your knees or on your thighs. As you sweep your arms down, lean your torso forward, hinging from the hips. Repeat 3 more times.

 8. Close the knees together, let your hands settle in your lap, and lean against the backrest. Return to the quiet breaths that we started with today. Keep listening for 10 more breaths, then return to your day continuing to pay attention to all the sounds around you.

Truthfulness

"When we are firmly established in truthfulness, action accomplishes its desired end." Patanjali, Yoga Sutras

The second of the yamas, or rules for living, is an obvious one, but tends to be a slippery concept. We all agree that telling the truth is a desirable virtue and yet, how often do we attain that 100% honest mark? In order for these rules to be effective, we need to be sure that we apply them to ourselves before finding success in applying them with others. If you are not honest with yourself, how can you possibly expect to be honest with your spouse, or your kids, or your friends?

Think of a statement that you *think* about yourself nearly every day. Pick an easy one, like "I have got to stop eating so much so I can fit in my clothes" or "I have to get to bed earlier to get rid of these bags under my eyes." Then apply the 4 Questions below and see where it leads you.... Try the exercise again with a tougher question, for example: "I hate my job" or "My family is intolerable." Have fun but be honest!

This theme reminds me of Byron Katie's 4 Questions that you can apply to any statement: Read more at http://www.thework.com/thework-4questions.php

Is it true? (Yes or no. If no, move to 3.)

Can you absolutely know that it's true? (Yes or no.)

 How do you react, what happens, when you believe that thought?

Who would you be without the thought?

Then turn the thought around to examine it from every angle, especially the exact opposite angle. For example, if you are working with the statement such as "my boss disrespects me," flip it around in order to consider the alternative "I disrespect my boss." Then apply the four questions again.  Another way to investigate this thought is to just flip the verb. For example, "my boss disrespects me" could become "my boss does respect me."

Then find at least three specific, genuine examples of how each turnaround is true for you in this situation. To understand the "turnaround" process, click here: http://www.thework.com/thework-turnaround.php


1. Be sure you read through "prepare for each session" instructions before you begin. Today's practice should take only about 8 minutes.

2. Get comfy in your chair, legs uncrossed, hands resting in lap, take a deep breath as you soften your eyes, meaning: take in your peripheral vision vs. a hard stare, eyelids relaxed.

3. As you inhale lift arms over head, reaching for ceiling, palms may touch, return hands to center of chest (heart center) with palms pressed together. Repeat 3 times

4. With palms still touching, inhale, then with an exhale gently push hands more firmly together, releasing the pressure on an inhale. Repeat 3 times

5. Interlace your fingers so palms face down, elbows pointing away from your body. Gently move elbows away, creating resistance in interlaced fingers. Take a breath and release slowly.

6. Keeping fingers interlaced, straighten arms sending knuckles away from body. Arms should be at shoulder height, parallel to the floor. Breathe and notice the muscles in the your arms and shoulders. If you have flexibility in your wrists, you may want to try turning your palms out, interlaced knuckles facing your body, arms stretching long. Continue to take slow breaths.

7. Release your fingers and bring both hands to your right thigh, fingers pointing to the right, inhale as you sit up tall, shoulders back and spine long. As you exhale, begin to turn your head to look over your right shoulder, continuing the twist through your torso, seat staying planted to chair. Inhale again, using the exhale to twist just a bit deeper. One more breath as you twist, then return to center. Repeat twist to left then return to center once again, hands resting on lap.

8. Push your chair back from the desk about 2 feet. Use an inhale to reach your hands over head once again, exhaling as you slowly lower hands onto knees, hinging at the hips leading with chest toward your knees for a forward fold. Inhale as you slowly lift torso back to sitting upright. Repeat 2 more times.

9. Slide your fingers of both hands under your right thigh, lifting it a few inches from seat. Keeping knee bent and spine straight, use the hands to move the thigh in circles to open the hip joint. Switch direction after 4 or 5 rotations. Rest the right thigh and move hands under left leg, repeating same movement on this side, 4-5 rotations in both directions.

10. Let hands rest in your lap, relaxing your eyes once again, focusing on slow deep breathing, silently repeating: "in" with each inhale, and  "out" with each extended exhale, for at least 10 complete breath cycles. Enjoy your day!