With a Calm Face

Photos via Pinterest, here and here.  

There's this little saying I've heard in yoga many times (especially Bikram classes). It goes, "You can't do the posture with your face."


As in: go ahead and relax your facial muscles, relax your mind, relax everything you can, all those muscles that you don't need to do the posture!


Because furrowing your brow and straining your forehead aren't going to help much. Plus, it's so much more calming to do a challenging pose if you can let go of tension in your face. It's a great little instant relaxation technique.


I was reminded of this during my bike ride to work this morning, as the wind pushed hard against me, taking my breath away and keeping me in the 1-5 mile per hour speed range. I realized, hey, I can't ride this bike with my face! and figured I might as well stop trying :) It worked -- I enjoyed the rest of the windy way there much more after that.

Photo via Pinterest.

PS For some other cool ways to relax, try a massage or let yourself drift far, far away in savasana. You can also choose not to suffer in the midst of chaos. Namaste.

Deepak Chopra and a Video Game for Yogis

Photo via Net News Publisher.

It's rare to think of yogis playing video games... but there's one that's just been released by Deepak Chopra that may change that. 


Have you guys heard of Leela? It's a ground-breaking game featuring relaxation and meditation techniques which spotlight the chakras. Kinect technology also allows you to use the game to track and monitor your breathing during meditation and gentle, restful body gestures. Now I'm not usually a video game person, but that's one I'd love to try!


To celebrate the release of the game, Leela is launching a Mandala Creativity Contest through their Mandala Facebook app. If you enter a customized mandala drawing into the contest, you could win the Leela videogame or the Leela CD soundtrack.

Photo via SC Eyelines.

A “mandala” is artwork that expresses an individual’s unique essence and intentions. With the Leela Mandala app, you can create, customize and share your own personal mandalas with friends. Then, from November 15th 2011 to December 9th, 2011 you can submit your mandala to the Leela Mandala Creativity Contest for a chance to win prizes. Winners will be chosen each week by a committee which includes Deepak Chopra himself.

Photo via Leela by Deepak Chopra.

The Art of Flight

Have you had any adventure in your life lately?

After watching this inspiring -- and also insane! -- documentary, I am totally motivated to try something new and exciting. I'm not sure I have the daring to ride a snowboard down mountains in Alaska and Patagonia, but hey :) I figured I'll start small and maybe take an art class or try tai chi or Ashtanga at a new studio.


As star snowboarder Travis Rice says in the film, "Adventure is what you make it."

What sorts of daring things do you do, readers?

Qigong and the Warrior Breath (Or, How to Feel Like You're on Drugs Just by Breathing Big)

Illustration via Christopher David Ryan.

I recently experienced my first few qigong classes, courtesy of a lovely friend who just completed her level 2 teacher training.

Have you guys heard of it?

Qigong is a breath and energy movement practice with roots in Chinese medicine and martial arts. The object of qigong is to move and balance qi, or life energy.

Photos via Flickr.

While much of the philosophical aspects of qigong elude me (and aren't my primary goal for trying the practice), I found it to be an amazingly meditative class... and a really great arm workout! You spend just about an hour with your arm muscles engaged, which increases circulation and muscle strength, and at the same time has a very relaxing effect.

Today I did a little more reading about the principles of qigong and discovered these core tenants courtesy of Wikipedia:

• Intential movement: careful, flowing balanced style
• Rhythmic breathing: slow, deep, coordinated with fluid movement
• Awareness: calm, focused medititative state
• Visualization: of qi flow, philosophical tenets, aesthetics

Pretty great stuff, right? In a lot of ways, its roots are similar to yoga, and qigong offers a lot of the same relaxing benefits.

Photos via Flickr.

The other practice that my friend Lindsay shared is called breath empowerment, and it's part of the qigong training she's done with Qi Revolution. Now this was an altogether incredible experience... and definitely not focused on relaxation! You spend about 35 minutes doing the "warrior breath," which is a forceful, fast and deep nostril breath in and out of your chest.

At first, I was a little nervous even just thinking about trying this breath empowerment thing. I've experienced anxiety before, even to the point of a panic attack, so the thought of breathing so intensely for so long triggered worrisome possibilities in my imaginative mind.

"I'm not sure I can lay on the floor and hyperventilate like that for so long," I told Linds, trying to hide my fear.

"We aren't hyperventilating," she reassured me. "We're hyper-oxygenating!" 

And man, she was right. We took our savasana positions on my living room carpet, and began listening to the guided meditation. Minute after minute, I continued breathing big, fierce breaths and before long my whole body was vibrating. I basically felt like this:

Photos via Lauren Ross on Tumblr. 

I could actually feel energy circulating through my system, swirling in circles in my face and cheeks, through my arms and legs, and throughout my abdomen. What a rush!

I enjoyed the recording we listened to, because Jeff's delivery of the dialogue is inspiring. He encourages you to keep going even after you think you can't, and his calm, steady voice keeps you from freaking out. Afterward I felt revitalized and awake, little jolts of energy still running through me.

Now I'm motivated to try other breath techniques and maybe even a tai chi class. It's great to mix up the yoga routine with other healing practices.

Have you guys done qigong or tai chi? What did you think?

Black Friday Art Giveaway (Closed)

Photos via Beth Morey of Epiphany Art Studio.

Are you shopping today, yogis? Or taking it easy and avoiding the Black Friday madness like me? :)

If you're looking for a unique, beautiful art piece to give as a gift, you should enter today's giveaway featuring handmade art by Beth Morey of Epiphany Art Studio. She has graciously offered to include a "Be You" print and a gorgeous Merry Christmas Mary card for one lucky reader.

You can also get a discount on any order in Beth's shop by entering the coupon code ALIVEINTHEFIRE at checkout.

Photos via Beth Morey of Epiphany Art Studio.

To win, please visit Beth's shop on Etsy and leave a comment with your favorite item from her store. If you'd like extra entries, you can:

• Add Epiphany Art Studio on Facebook
• Tweet about this giveaway, and be sure to mention @aliveinthefire and @betherann
• Leave a comment on Beth's blog, Epiphany Art Studio

Be sure to leave extra comments here for each entry you complete.

PS Looking to shop for some new yoga wear or yoga gear? I couldn't help but glance at a few sales online today. Here are the spots I recommend checking out:

• Iluka Activewear 
• Onzie Yoga Wear
• Hugger Mugger's having an open house where you can provide feedback and get 15% off your order.
• YogaEarth - their Keen-Wah Decadence dark chocolate bar sampler would be a great stocking stuffer, or treat to buy for you and a girlfriend if you're going out shopping for the day.

Hello from the Woods of Minnesota

Photo via Pinterest.

What a beautiful Thanksgiving week we're having in Minnesota! It's so fun to visit with family and enjoy being surrounded by the woods. I can even see the stars out at night, which is my favorite :)

Hubs and I have been sitting around playing card games with our cousins, giving big hugs to Grams, hearing hunting stories from Uncle Dick, and watching Aunt Dalene knit. It's so cozy!

Tonight my cousin Joelle is having a fall party and we're going to bake and have a hot chocolate bar. We're going to decorate with strings of maple leaves and tea light candles in mugs of coffee beans too. So festive!

What are you up to post-Thanksgiving?

Photo via Pinterest.  

Photo via Pinterest.

Yoga for Sleep

All sleepy photos via Pinterest.

Has holiday stress impacted your sleep schedule? Here are some tips for easing into deep sleep, plus a lovely at-home yoga practice for you to try. Beginners through advanced students can incorporate a restful nighttime routine for better Z's.

Before I get into any specific postures, I highly recommend you try some yoga nidra and schedule yourself a retreat day. Guided relaxation has saved me on many nights when I felt restless, anxious, or unable to wind down. And for the long-term, it's important to incorporate rest and relaxation into your life on a regular basis so that you can give yourself time to cope with the ups and downs. 


Yoga Practice for Soundless Sleep
When you practice yoga before bed, incorporate these tips in order to create a safe, comforting environment leading up to when you crawl under the covers.

• Practice in a quiet, warm space. 
• Wear loose, comfortable clothing -- preferably layers if it's chilly in your house.
• Move slowly between postures. Hold each asana for a bit longer than you might normally, and think about letting your body rest within a pose. Let the pose find you.
• Back off if you experience pain or discomfort. This isn't the time to push yourself as hard as you can.
• Rest in between postures. Child's pose is a great spot to return to for a few breaths before you try the next asana.
• Concentrate on your breath. Breathe slowly and deeply from your abdomen.

Postures for Relaxation and Restoration

   

Photos via Love to Know Yoga, Yoga-Vidya on Flickr and Lululemon on Flickr.

• Wide Legged Standing Forward Bend: Stand with your feet three to four feet apart. Turn your toes slightly inward (pigeon toed). Lean forward from your hips. Cradle your elbows in each other and let gravity hold you. When you stand up, engage your core and leg muscles strongly before hinging up from your waist.
• Standing Forward Bend: Stand with your feet hip-width distance apart. Hinge forward at the waist and let your arms hang toward the floor. If you are less flexible, letting your weight rest on your thighs is a good starting place.
• Downward Dog: From hands and knees, push into your widespread palms and lift your knees away from the floor, sending your tailbone up and back. Lengthen your tailbone up and away, lifting your sitting bones toward the ceiling as your body takes a triangle shape. Keep a soft bend in the elbows and knees as you work to draw your shoulder blades down your back.

   

Photos via Yoga with Heidi on Flickr and Yoga Journal.

• Seated Forward Bend: Sit on the floor or on a folded blanket with your legs stretched out in front of you. Sit tall on your sitting bones, spine straight into the air. Reach your arms overhead and slowly bend forward, keeping your spine long. With each exhale, fall a little deeper into the pose. With each inhale, picture your body becoming more still.
• Reclining Bound Angle: Think of this as doing a butterfly stretch while you are laying on the ground. Start in bound angle pose (seated). Sit with your legs out in front of you (add a blanket if your hips are tight). Exhale, bend your knees, pulling your heels toward your hips as you drop your knees to the sides and press your soles of your feet together. Now place your elbows on the floor and lower yourself all the way down onto your lower back. You can place blankets under your knees or a bolster under your torso for added support.
• Crocodile: Lay on your stomach with your arms above your head, bending at the elbows so that you stack your forearms on each other. Rest your forehead and take slow, deep breaths, letting the floor hold you and melt away tension.

  

Photos via Gaiam, Hearts Expanding and Yoga Mama on Flickr.

• Legs Up the Wall: Start with your hips about 4-5 inches away from a wall. If you like, you can place a bolster or rolled up towel under your low back for extra support. Sit sideways on the end of the support, or just on the floor, and swing your legs up onto the wall. Lay your shoulders and head down on the floor. Keep your legs steady and your gaze soft. For info on alignment in this posture, see Yoga Journal's post.
• Bridge: Lie on your back with your knees bent, feet parallel on the floor next to each other and pulled in as far as is comfortable. Press into all four corners of your feet (feeling pressure in your big toes) and exhale as you lift your hips slightly off the ground. Scoot your arms under the body, interlinking fingers and pressing down with your forearms.  Feel your weight grounded in your shoulders as you arch your low back. Strength in this pose comes from the inner thighs and arms, not the buttocks. And be sure to keep your knees from splaying out or coming close together.
• Shoulderstand: Lay on your back with your arms alongside your body. Bend your knees and set your feet parallel on the floor, heels close to sitting bones. Exhale, pushing with your arms to raise your knees up into the air and toward your face. Stretch your legs into the air, and your arms along the floor. Press down through the arms, then bend the elbows so you can walk your hands up the back for support. For details on getting into this pose safely, check out Yoga Journal's post.

Here are a few short-term sleep aids to try in addition to yoga:

• Taking a low dose of melatonin. It's a naturally-occurring compound that can help regulate sleep cycles and has been used to treat a variety of disorders, including insomnia. Melatonin is sold as a dietary supplement (you can find it in the vitamin section at Whole Foods). Please be sure to consult your doctor before beginning use of melatonin, and of course follow the instructions about its use (large doses can be counterproductive).
• Use lavender lotion or hair conditioner before bed.
• Drink a mug of warm milk or chamomile tea as you wind down. I also recommend Yogi Tea in the Calming or Relaxed Mind flavors.

Sleep well, yogis! xoxo

Meditation Escape

Photos via Honestly...WTF.

When you meditate, you can go anywhere you like. The next time I sit down for a few minutes of peace and quiet, I think I'd like to visit this incredible lodge in southern Chile. 

It's a structure with a waterfall at the top, moss and vine-covered rooms, and hot tubs carved from tree trunks. Plus you have to walk across a little monkey bridge to get to it! :) 

A perfect little summer or winter escape, don't you think?

Here's another meditation escape to try.

Giveaway Winners: YogaEarth & YMX

Photos via Pinterest.

Put your party shoes on... it's time to announce the giveaway winners!


Congrats to Marina, winner of the YogaEarth Purity, and to Pam for the YMX Cloud tank and leggings :) Please email me at aliveinthefire at gmail dot com to claim your prizes. xoxo!

Yoga Haiku: Never Too Late

Photo via Julia Lee Yoga.

Meditation #4


yoga is for all
never too old, too late
you can start over

Winter Comfort Food (A Beef Stroganoff Recipe)

All photos via Pinterest.

Do you wake up lately and want to stay cuddled under the covers all day? Me too :)


On these gray mornings, I find myself wanting a few more minutes under our jersey sheets, or to enjoy a mug of hot coconut chai tea on the couch with a big cozy blanket wrapped around me.


Winter weather is a great time to enjoy comfort food. One of my favorite recipes to make is this quick and easy beef stroganoff. All you need is some leftover roast made in the crockpot a day or two beforehand, plus a few extra ingredients. Enjoy!

Leftover Beef Stroganoff

• 2 Tbsp butter
• 1/2 lb leftover roast beef (you can use up to 1lb)
• 1 package dried onion soup mix (you can also make your own, and avoid any MSG!)
• 1 10-oz can mushrooms, undrained 
• 1/2 c water
• 8 oz egg noodles
• 1 pint sour cream
• 1 onion, chopped thin
• 1 Tbsp chopped fresh parsley (optional)

Directions:

For the crockpot roast beef, buy a 1-2 lb. piece of beef (chuck, brisket, top or bottom round). Season with salt, pepper, garlic and any other seasoning mixes you like. Cook on low for 4-5 hours.

The next day, to make the stroganoff: chop leftover roast beef into 1-inch pieces. Melt 1 Tbsp butter in a pan. Cook the beef over medium heat. Stir in the soup mix and add 1/2 cup water and the mushrooms and juice. Reduce heat, cover, and simmer for 5-10 minutes.

In a separate pot, boil water and cook noodles according to their package.

Mix the sour cream in with the meat, and stir gently. Toss the noodles with a bit of butter and parsley, and serve beef mixture over top. Mmmmm!

Note: yes, I'll admit the photo above is from Pinterest and is not my own. This has nothing to do with the quality of the recipe, but rather with the fact that beef stroganoff can sometimes look unappealing. Don't let this fool you -- it tastes amazing! I didn't want to dissuade you from trying the recipe by posting a photo that doesn't do this dinner justice :)

Curious Yoga Beginners (What Questions Are You Asking on the Mat?)

Photos via Urban Yoga Girl on Tumblr. 

As a beginner, yoga leaves you asking a lot of questions.


They can range from questions about your physical practice to deeper emotional or mental insights.

Photo via Urban Yoga Girl on Tumblr.

Am I doing this right?
How's my alignment in this posture?
Why does it hurt? Does this hurt too much?
Am I capable of trying this posture? How can I do yoga if I am not flexible?
Will I lose weight if I keep up with yoga?
Are there other people staring at me?

Photo via Miss Fit Bliss.

Why am I here?
What is my intention for practicing yoga today?
What can I let go of?


Introspection is at the heart of yoga. The key is learning how to question without judgment, and remembering to enjoy the journey, the process of yoga, instead of focusing on any difficulty within a present moment. 


You begin to learn that as you are patient with yourself and your body, and as you are open to what is true for you in the present, the answers will come.

Photo via Hearts Expanding. 

Which questions have you found yourself asking on the mat?


Do you have questions about a specific style of yoga? Here are a few links to some FAQ and general info pages to help you find answers:

• Anusara Yoga
• Ashtanga Yoga
• Bikram Yoga
• Core Power Yoga
• Forrest Yoga
• Hatha Yoga
• Phoenix Rising Yoga Therapy