Transformation

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Photos by Brynna Bryant of Respiro Photography.

It's hard to remember what life was like before yoga.

 Things were fundamentally different before I began my practice. I had more fear and anxiety. I felt ashamed of my body. I talked down to myself and doubted myself regularly. A lot of the time, I felt tense. I knew I was capable of being at peace, but didn't know how to let the little things go.


I practice new habits now. I regularly give thanks for the blessings in my life. I am used to the sound of my breath in the back of my throat, that careful wave of ujjayi a constant reminder to be present. I do not mind waiting in line at the post office or the grocery store for it provides me a few minutes to meditate.

 I'm able to stand on my mat and let everything else that's going on in my life fade into the background of my awareness. A new focus, a way of letting go. Inviting balance, flexibility, strength. Allowing peace.

 Sometimes I awake from savasana feeling like a wholly new person. I walk out of class, refreshed, light, wondering where the old me is, fine with the fact that I am new.

Coloring Flower Mandalas (Book Review)

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Do you ever feel like your creativity needs a boost?

 I think all of us can relate to that 'stuck in a rut' feeling, whether it's in regard to our own art projects, work, relationships, or even our yoga practice.

 It's so important to try new things, and to adopt a playful attitude!

 Recently I was lucky to share the amazing book Coloring Flower Mandalas by Wendy Piersall with my lovely sponsored yogini Elizabeth. It's the perfect book for bringing out your inner goddess and inner child, all at once!

Here's what Elizabeth said about the book:

 I absolutely love Coloring Flower Mandalas. It was the most colorful meditation I've ever experienced. 

 Such beautiful hand-drawn designs! It was a great way for me to be present in the moment and find a few moments of calmness. I was able to bring out my inner artist and have some fun. I even turned on some good reggae and got in the zone. Thank you so much for creating an amazing adult coloring book!

 A big thanks to Wendy Piersall for creating such a lovely book, and to the team at Ulysses Press for sharing this unique book with Alive in the Fire!

You may recall I have some mandalas tattooed in my sleeve :) What I love is that these designs have existed for thousands of years as tools for meditation and healing... the powerful sacred geometry, the spiritual symbolism, the lovely colors... all of it works together to create a beautiful, meditative design :)

 Cheers to all mandalas, whether they're in books or tattoos or your meditation space!

 Namaste, friends.

Trust Yourself

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Photos by Brynna Bryant of Respiro Photography.

There are times when we face fears and doubts and frustrations. When the world feels overwhelming. Perhaps now is one of those times.

It is at these times that it's most important to trust yourself.


If you think back, you'll remember many times in life when you faced challenges and you were able to overcome them.

Your strength has been building for years, and you can draw on it right now, right here.

Surround yourself with positivity. Take great care of your body, and nourish your spirit.


Reflect on your inner wisdom.

If there is something that's bothering you, give yourself time to process and understand it. Or, take a different approach -- do something different with your focus, adopt a playful attitude, and release the worry.


Now is the perfect time to move forward.

Freedom

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Photo by Justin Kral of Kral Studios.

Either the goal of yoga is to be free, or the goal of yoga is to get it right. 

 You can't really have it both ways. 

 Because if you choose freedom, you have to divest yourself of that crazy idea that you have to get it right. 
- Leslie Kaminoff, world-renowned yoga teacher

I've been reflecting lately on what it means to practice yoga lately, and this quote seemed particularly beautiful. Asana is a gateway to something deeper. The poses are a helpful step toward self-realization, but they are not the whole point. Reaching a place of compassion, of love, that is far more important.

Namaste, beautiful ones.

2 Amazing Books for Self-Care (You Can Be Stress-Free and Pain-Free!)

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Taking care of your body is so important. You don't have to be a regular at the yoga studio to know this. Whether we're on or off the mat, we must constantly work to remain in balance, releasing stress so we can think clearly and moving mindfully so that we avoid injury.

Today I want to share two incredible books that help me stay stress-free and pain-free. They're full of incredible information about anatomy and the body, so they're a great resource for me to use as a yoga teacher when I'm planning classes or helping a student who needs a modification. 

But I'd honestly recommend these books to anyone, regardless of your age, activity level, or body type... they contain a wealth of knowledge about releasing stress and muscular tension, and the poses and exercises are shared in a way that's easy to read. 

It doesn't matter if you've done yoga... if your body hurts or you feel stressed, go read these books! :)

The Roll Model by Jill Miller
This book is a guide to using various roller balls and props for releasing muscular tension. I am so grateful for my yoga tune-up therapy balls that came with the book. I use them several times a week, especially if I'm sore after a class. They're compact and easy to carry in a purse or backpack, and you can use them in so many different spots throughout the body!

A while back, I was suffering from intense pain in my low back and glutes, with sensation that felt like sciatica. Often the best relief throughout my day would be from using the therapy balls and the hip exercises from The Roll Model. Combined with exercises such as mula bandha to strengthen my pelvic floor muscles, this book seriously changed my outlook and helped me release so much pain and stress. I highly recommend it as a resource to anyone who is suffering from pain anywhere in the body, and especially to all yoga teachers, coaches, trainers, and massage therapists.
Photos via Yapana Yoga.

Restorative Yoga Therapy: 
The Yapana Way to Self-Care and Well-Being by Leeann Carey
The author of this book, Leann Carey, has designed an incredible system of yoga for unique needs. By using props and careful alignment, she makes any pose accessible to any body. I love the way the book is organized and the comprehensive illustrations with specific sequences. She even has sections for enhancing the immune system, recovery for athletes, and relief from PMS.

In an interview about the book, Leann said that if she could recommend only 3 poses a day to a yoga student, they would be fish pose, legs up the wall pose, and revolved knee squeeze pose (pictured below). These three poses incorporate back bending, supported twisting, and relief to the lower back and feet. Each of them are incredibly powerful postures to incorporate into your daily practice!


Jill and Leeann each have over 20 years of experience studying and teaching yoga, and it's easy to tell when you read their books. I am so grateful to have these amazing titles on my shelf of yoga books, and I can't wait to share copies with my friends and fellow teachers this year at Christmas ;)

Namaste!

Home Practice

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Yoga mat by Aurorae.

Roll out your favorite yoga mat in the backyard, or on the cool tiles of the kitchen floor. 

Find a song that you love and play it loud. You have the option of dancing on your mat for a moment.

You're at home, you can do as you please!

Then, when you're ready, find stillness. Sit quietly. Notice the breath.

Begin to move-- first, a few cat/cow transitions, waking up the spine. Sliding forward onto your belly. Inhaling into cobra, exhaling as you release the pose. Inhaling up again, then softening down onto the mat. Let a fluid motion move through your body. Let the movement feel sweet.

Slowly, begin to link on more poses, moving through Sun A and Sun B. Feeling the powerful leg muscles, your solid foundation, your feet connected to the mat. The earth supports you.

Begin to build heat in the body, letting sweat break through. Find the peak pose in your practice, honoring your body as you move in and out of it, cherishing each step of the way.

Cool down, slowing the breath, finding restorative poses. Soften. Draw inward.

Close the practice in a life-changing Savasana. Let go.

Tomorrow, do all of this again.

Namaste.

Taking Care of Yourself as a Yoga Teacher

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Photo by

Lucid Reflections

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I'm starting to teach more yoga classes.

While I used to only do one class per week, now I'm averaging more like 5 or 6. Sometimes I even teach twice or, occasionally, three times in a day.

During periods when I am teaching a lot, it's especially important to remember to take care of myself.

Today I'd like to offer a few tips to yoga teachers who are teaching a lot -- and, really, these tips can apply to anyone who has a busy schedule and who spends time holding sacred space or care-taking.  I'm looking at you, parents! :)

Self-care is important for all of us. Stay grounded and remember how important you are; only by taking care of yourself can you offer love and support to others.

Tips for Taking Care of Yourself

  • Set an intention for your day. For me, I often think of one word for a quality I want to focus on. Trust or patience or love. Place this intention at your heart center and if throughout your day you become tired or overwhelmed, remind yourself.

  • Get grounded. Literally. When I arrive at the studio or space where I'm teaching, I'll take a squat or forward fold and place my hands on the ground. I'll envision energy coming up through my hands and feet into my body, floating all the way up through the crown of my head. I also picture sending energy down through my hands and feet, connecting myself to the space I'm in.

  • Speaking of feet... give your feet some love! Wear supportive shoes when you can. If I'm barefoot a lot in a day, my feet start to ache and sometimes my back feels a little uncomfortable. Find a supportive pair of shoes that you can wear before and after class. Go for a pedicure. Get a reflexology massage. Take care of your beautiful feet! :)

  • Eat nourishing foods and hydrate often. I like green smoothies before an early morning class, snack bars between classes, and bananas. Also, dates with a little bit of sunflower seed butter or almond butter. Just something light with sustaining energy, so I don't feel depleted or hear my stomach grumbling during the silence in class! And of course, drink a lot of water especially if you're in a heated room. Coconut water is great, too.

  • If no one shows up for class, don't take it personally. I'm currently teaching at a few studios where the summer attendance of classes is a bit slow. Instead of turning to anger, frustration or doubt, I'm making it a priority to keep gratitude at the front of my mind. Teaching to a smaller class is more challenging-- it requires us to be more intimate, and to fully engage our students. Teaching small classes has definitely helped me grow as a teacher! On the days when no one shows up, I also try to commit to doing a practice on my own at the studio for at least 20-30 minutes. Perhaps you were meant to do your own flow instead of teach. Both are important :)

  • Sleep. Take naps. Do a yoga nidra if you didn't sleep well the night before.

  • Get massages, Reiki treatments, and use a foam roller at home. Seriously, your body will thank you! If you're feeling exhausted, send your feet up the wall, too!

  • Meditate. Find time for stillness. This can be in the form of seated meditation, journaling, or even a walk in the park for a moving meditation. Reflect on why you teach, and why it's important to take care of yourself.

  • Remind yourself of your strengths. Sometimes if I'm over-exerting myself or feeling doubt or fear, I have more negative self-talk that happens throughout my day. Make an effort to stop the negative thinking and shift toward the positive. You've got this!

Yoga teachers, what practices do you use to stay grounded, balanced and at peace when you are teaching a lot of classes?

Summer Reading

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Photo by Elizabeth.

What are you reading this summer, yogis?

Summer is such a creative, imaginative time... I love reading in the park or by the pool, or even in coffee shops when it's too hot outside.

Elizabeth, one of my lovely Sponsored Yogis, is currently enjoying two amazing titles from Ulysses Press. She'll be sharing a review soon, so you can learn more about these books: Coloring Flower Mandalas by Wendy Piersall and Homemade Bath Bombs, Salts and Scrubs by Kate Bello.

I'd love to hear your recommendations for books you love!

Yoga and Reiki

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Have you ever tried Reiki? It is a powerful healing practice that cleanses the body, purifies the mind, nourishes the spirit, and allows us to tune in to our higher self.

I could not be more excited and grateful to offer a combination of Reiki and yoga when I teach.


I've been giving treatments and I'm stunned by how powerful the work can be -- it has such a big impact! Whether you're new to energy work or familiar with it, whether you're generally happy and healthy or you're suffering from a physical ailment or an emotional struggle, Reiki is amazing!

It always lifts my spirits and helps me get through rough times. Even lately, with the little ups and downs of shifting to a new schedule and the feelings of doubt and fear that sometimes show up, Reiki makes a huge difference in helping me get through long days.


I've also been sending Reiki to all of my yoga students at the end of class. Generally I'll sit at the front of the room during Shavasana, just meditating. Sometimes I will direct the flow of Reiki to a student if he or she seems sad or down or depleted, and I'll notice relaxation come over their body.

I also meditate on Reiki being present in my hands before class, so that any hands-on adjustments I do will be even more helpful to the yogis in the room.


Sending distance Reiki is so powerful, too! I have a lot of friends around the country, and I'll often send energy healing to them throughout my day-- if I'm waiting in line somewhere, or shooting a text message to them, or even waiting at a red light in my car.

Reiki has unlimited potential to help others heal! I love it so much. :)


If you're looking for more information about what Reiki is and what it does, please check out my new website, www.aliveinthefirereiki.com. I'm offering treatments locally in Sacramento and Roseville, and I'm so happy to share it with others. You can always email me at aliveinthefire at gmail dot com for more details, too.

Namaste, loves!

Hugs

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Photo via The Boho Garden on Tumblr.
Perhaps the most important hug today is just for you. You could picture your arms wrapped around the backs of your shoulders, the way a child loves herself. You could hear the sound of your own voice saying I love you. I do.

 Despite your doubts, your shame, or your insecurities, you choose compassion.

 Even if only for a brief time, you love yourself unconditionally. 

Peacefulness, On and Off the Yoga Mat

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You know yoga is working its magic on you when you can become so immersed in your practice that you don't notice distractions in the room. 

 The girl on her mat a few rows over who cracks open a can of energy drink in the middle of class. Or the one with a cup of hot coffee that she's sipping before the teacher walks into the room.

 The frustrated sounds of a kid next to you sighing and saying I can't do this. The way you notice out of the corner of your eye that he reaches up in High Lunge and then promptly leans to the side and lands on his mat with a loud thump. But, you notice, he keeps going.

The person in the back row who's crying quietly. Or the one near you whose body odor feels overwhelming when experienced in the heat and humidity. Or even, a fart in the middle of class!

 The sound of the teacher's bracelets as they clink together every time she walks around the room. The crackling of the speakers playing the music.

 These are all real scenarios I've witnessed, by the way ;) When we show up for yoga, we are surrounded by distractions. There's drama. Noise, odd behavior, anxiety and frustration -- all of it shows up in the room at some point or another.

 Can we allow ourselves to stay detached from the crazy that's surrounding us, and just stay with our own practice, breath by breath?

Sometimes we ourselves are the ones doing the distracting; we show up late for class and ruffle around in the silence, or we knock over a water bottle during Savasana, or laugh unexpectedly.

 What's beautiful is when all these things are happening around us, and we're still able to keep our attention drawn inward. To re-focus again and again on the breath. To let go of our need to control every little thing.

 This carries off the mat, too, of course. If I am able to put a breath, a short pause, between the crazy shit that's happening during my day and my reaction to it... that's when I know my yoga is working.


PS There's really no 'magic' in yoga... the benefits are a result of the effort you put toward your practice, and the balance you find by detaching from the outcome and surrendering to the moment ;)

Go All In

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 Photos by Respiro Photography.

What do you have to lose? Everything you've experienced, all your suffering and joy, it has led to this moment. You might as well go all in. 

 Today I taught yoga and felt shitty about it afterward. 'The sequencing was off, I couldn't find my groove, the music wasn't right...' all these thoughts started coming into my mind. 

 I went about my day. I didn't dwell on it too much but my ego definitely was starting to chatter. 

Then later on I had this moment where a child smiled at me with pure joy... he looked into my eyes and just smiled. It was a wonderful moment of connection without any judgment. 

 No 'this is good' or 'this is bad ' or 'I am this' and 'you are that.' It was just a smile. It reminded me that all of these experiences I'm having are what they need to be. 

 It is possible to have an imperfect experience and be grateful for it. We need all of this, the highs and lows and the in-betweens. All the yoga classes. It's possible to take away the judgment and just have the experience.

Clean Slate

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Photo via Pinterest.

Note: this post is a re-blog from Pretty Good Stories by Markus Almond (previously called Brooklyn to Mars).

 Quit everything in your mind and piece your life back together one thing at a time.  

 Close your eyes and pretend that you quit everything.  Pretend you wiped all the responsibilities in your life away. You have a completely blank slate.  

 Keep your eyes closed.  What would you add back into your life if you could start from scratch?  What would you stop doing forever?  

 Think of each thing in your old life.  What would you put back?  What would you let go?  You don’t need to know why.  Just follow your gut.  

 When you open your eyes, write down the decisions you made.

Advanced Asana

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Photos by Jobi Otso.

Advanced asana is another rung on a horizontal bridge (not a vertical ladder, really) toward self-realization. 

Sometimes we need the tough practice to remind us that there is a physical limit, and if we continually push against it at the cost of everything else then we often have also lost sight of the energetic expansion and psychic development. 

It's nice that there are so many different styles for different points in our lives. Besides, what's the rush? We have plenty of (life)time(s) to advance the poses.

Today's post comes from wise words of a friend who is a Dharma yoga teacher. Namaste.

A Tip for Vinyasa Yogis

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Photo by Lucid Reflections.

Calling all Vinyasa yogis! How many downward facing dogs, planks, low planks, and updogs do you think you've done?

Chances are, if you've been in a lot of Vinyasa classes, your shoulders will start to feel it. It's important that you use proper alignment to avoid stressing the shoulder joint.

Next time you're doing your yoga practice, try this: place your hands a little wider on your mat. Take up a little more space than you have before. We're talking maybe an inch difference... separate the hands a little bit, and really spread the fingers wide.

Photos by Jobi Otso. 

Notice the freedom that is created in the shoulder joint as you move through a vinyasa sequence with your palms placed a little wider.

Also concentrate on activating the upper back; firm the shoulder blades and draw them down toward the tailbone.

Before starting class you can even do a few shoulder rolls to notice sensation in the upper back. Lift the shoulders up toward the ears, and then roll them back and down. Hold them there, trying not to let them creep up towards the ears at all. Think, lower ribs in. Shoulders away from the ears.

Photo by Lucid Reflections.

As always, check in with your teacher and ask questions if anything feels uncomfortable. Trust your body and be willing to try mixing it up a little bit every now and then... even seasoned yogis can fall into some bad habits! Namaste.

Following Through

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Photos by Lucid Reflections.

Lately I've been scheduling a little bit too much into my day. When I have too many activities back to back, I end up feeling stretched thin.

I end up backing out, canceling plans, and then feeling like crap after.


I feel guilty and embarrassed, or disappointed in myself. My mind starts to chatter: why can't I handle all of this? Why do I break promises? Why did I do this to myself again?

The way to improve is to learn from the experience.

To say 'no' sometimes. To practice, again and again, finding the right balance.


My goal is to schedule myself a little less. To pause for a moment and say, will I really have the energy to do all of that? And to still remain present, engaged, and grateful?

Join me in doing this. It will have powerful effects on the way we're living our lives.

Namaste.

Clarity

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Photos by Brynna Bryant.

There is a back door to the mind, and that is through the breath. The mind and the breath are like two fish in a school; when one moves, the other moves.

If our mind is agitated, our breath is short and choppy. If the breath is short and choppy, the mind becomes agitated. However, if we slow the breath down and breathe more deeply, the mind also slows down.
 

The sky is always with us. Clouds may block our view, but we know with certainty that, behind the clouds, the deep blue sky is there. The sky is a metaphor for our true nature. 

We rarely see who or what we are because many thoughts and distractions prevent us from seeing clearly what is really there. The vision of our true nature is possible only when the clouds of thoughts have drifted away; stillness of the mind is required for this clarity. Stillness cannot be forced; stillness here must arise spontaneously of its own accord.

We can, however, create the conditions for this arising.

Note: this post is excerpted from The Complete Guide to Yin Yoga, by Bernie Clark.

Tools for Yoga Teachers When Sequencing a Vinyasa Flow

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There's a lot that goes into a yoga class. The postures... the music... theming... it all makes a difference in how the yogis in the room experience the practice.

Careful, intelligent sequencing is important in order for a class to feel effortless and nourishing to the body.

As a yoga teacher, it can be challenging to come up with a variety of vinyasa sequences. What can you do to get inspired?

One tool I love using when I'm creating a vinyasa yoga flow is the 

Yoga Sequencing Deck 

by Jillian Bobowicz

. The deck features 100 double-sided cards showing yoga poses and transitions based on Vinyasa and Ashtanga yoga poses.

It's great for any level class, and especially useful if you're a visual learner. Plus, it's fun! :) I was recently joking with my friend and fellow teacher that we should play a game with our yoga friends where you have to draw a card and do the pose :)

This tool would be great for yogis who are in teacher training, too. You can consider the pace of a class and the anatomy of your students as they move from pose to pose.

Are you memorizing a sequence like the Baptiste Flow? Try something like this to mix it up, and/or quiz yourself on how you'd cue students into the pose.

My other advice for yoga teachers who are looking to mix up their flow is to always practice what you want to teach, to see how it feels in your body.

Yogis are all different shapes and sizes, and at different times our bodies crave different movements. Some days we want to move fast, and other days, slow. Some days we want more challenge and other days we want to rest more or linger whenever a pose feels good.

I don't always practice what I'm going to teach the day of my class, but I try my best to do the flow in the week or so prior to teaching it. Sometimes doing this will reveal a change that's needed; swapping the order of a few poses, leaving something out of the flow, or starting over and doing something totally different.

I also recommend trying new yoga classes with teachers you've never taken before. This isn't really so you can copy exact sequencing or re-invent what you do... in fact, I encourage you to resist the temptation to compare yourself or judge another's teacher's class as 'better' or 'worse' than yours. We all teach a little bit differently, and that allows yoga to be accessible to more yogis!

Just notice the way a class is structured. Notice if there is a 'peak' pose in the practice, or a particular transition that feels really sweet in the body.

Notice the moments when you are challenged, or the moments when you fall so fully into present awareness that you stop caring what's on your to-do list or what emails you have to reply to or what you're going to fix for dinner.

How did the teacher bring you to that place? How were the yoga postures arranged so that the sequencing felt effortless?

Above all else, be gentle with yourself. Teaching yoga is a learning process. Every pose offers wisdom. Every class is an opportunity to share, to connect, and to generate peace.

Your class is wonderful and impactful whether you teach it effortlessly or you mix up your transitions or forget one side of a pose.

What matters, what your students feel, is when you show up fully and give what you can. When you breathe with them and support them in their growth and healing. And when you are willing to notice what sequencing worked, and what wasn't great -- and take that knowledge and apply it to your next class.

Continue practicing, feeling the flow move through your body, enjoying the poses.

Want more tips? Check out my book, Creating Confidence: A Practical Guide for Aspiring Yoga Teachers!