Breakthrough

What if I actually let myself believe that everything is OK, and is going to continue to be OK? 

What if I focused on love instead of fear? 

On living instead of messing up? 

What if, instead of replaying my stressful memories and nightmares in my mind, instead of re-hashing old conversations and wishing I had said something differently, instead of focusing on my flaws, I found gratitude in the present moment? 

What if I gave myself permission to be imperfect? 

What if I gave myself permission to fail, and still be 'good' and 'enough' and 'lovable' and 'worthy?' 

What then?

Isn't it amazing when you have days that shift your perspective? 

When, after feeling low and feeling desperate, you feel hopeful?

Today felt like one of those days for me. 

And sure as hell I'm going to keep riding that wave, staying present. 

Content. 

Loved.

Alive.

Photos in this post by Felipe Silva of Uprise Collective.

Yoga and Freedom

Today, my yoga practice is about freedom.

Freedom to move my body in ways that feel good, freedom to be exactly as I am, freedom to love with an open heart.

How will you celebrate freedom today?

PS A beautiful quote from BKS Iyengar:

"You do not need to seek freedom in a different land, for it exists with your own body, heart, mind, and soul."

Photos in this post by Brynna Bryant of Respiro Photography.

Self-Investigation

Self-investigation

Is a necessary light.

Self-criticism

Is an unnecessary burden.

- Sri Chinmoy

Photo by Justin Kral.

Yoga is a Practice

Here are a few things that I know, in this moment.

Yoga is a practice.

And my practice is in a constant state of flux, just like me.

Postures will come and go.

Inversions? Fancy transitions? They do not define me.

Today I practiced yoga for the first time in a week, and my body felt stiff and tight. My joints ached. I tried for binds in Goddess pose and Extended Side Angle, and felt as though I was in a different body than my own.

I felt uncomfortable. I kept going. And in savasana, I felt relieved and a little proud of myself for sticking through the discomfort.

I've heard other teachers and students talk about 'taking a break' from their practice. It has been years since I've done that with mine, but in the last few months there have been moments when I'd rather do anything than yoga.

I know I've spent a lot of time comparing myself to other yogis, teachers and students, deciding who has a 'stronger' practice, who knows more, who is capable, who is worthy.

I'd love to let all of that go.

I journaled about it today, actually. How I'm tired of letting my practice define me, rather than support me.

I don't live to do yoga; I do yoga in order to live a more balanced, happy, peaceful life.

Let that be my mantra. Let the comparisons and judgments fall away.

I want to be remembered as a yogi who loved wholeheartedly.

I want to be remembered as someone who cared, who took care of herself with grace and kindness, and who refused to let fear get the best of her. If handstand is in that picture, OK. If not, OK.

How do you practice ahimsa in your yoga routine? How do you let go of a fear of failure, of not being good enough?

The Breath

When you feel scattered, pause to breathe.

Notice the sensations of breath in your body: the way your chest fills, the belly expands, perhaps you even notice a broadening of your energetic field, the area surrounding your body.

As you breathe, take up space.

Photo by Jobi Otso.

Staying Open Hearted

Today, a quote from the illuminating The Untethered Soul by Michael A. Singer:

"Just keep opening and not closing. Wait until you see what happens to you. You can even affect the health of your body with your energy flow. When you start to feel the tendency of an illness coming on, you just relax and open. When you open, you bring more energy into the system, and it can heal.

Energy can heal, and that's why love can heal.

As you explore your inner energy, a whole world of discovery opens up to you.

The most important thing in life is your inner energy. 

If you're always tired and never enthused, then life is no fun. 

But if you're always inspired and filled with energy, then every minute of every day is an exciting experience.

Learn to work with these things. Through meditation, through awareness and willful efforts, you can learn to keep your centers open.

You do this by just relaxing and releasing.

You do this by not buying into the concept that there is anything worth closing over. 

Remember, if you love life, nothing is worth closing over.

Nothing, ever, is worth closing your heart over."

Photos by Brynna Bryant of Respiro Photography.

Yoga Poses for When You're Sad

Do you keep practicing yoga, even on days when you are sad?

I once heard a friend say that yoga is not always a practice for feeling 

better, 

yet it is a practice used for 

feeling more

.

I love this thought, and I love that my yoga practice supports me even on days when I am gloomy, upset, grieving a loss, or feeling depressed.

Yoga can help us feel

more

, so that we can release negative feelings.

On days when you are feeling sad, or ready to release sadness, try these yoga postures to help you connect with the place you're in. You may just find that after your practice, you feel a little lighter. And if after practicing you still feel some intense feelings, please still give yourself permission to be exactly as you are; sometimes we need to feel heaviness before we can feel lightness again.

Begin in

seated meditation

.

Find stillness in a comfortable position.

Close your eyes and tune inward.

What's going on for you in this moment? Though it may be uncomfortable or a little unsettling, see if you can invite the feeling of sadness. Notice where it is present for you in your body. Maybe your hands or feet? The center of your chest? Your hips?

Without trying to change anything, simply notice. Bring your attention to your body.

If you're craving some movement, consider seated cat/cow for a few minutes, cat/cow from hands and knees, or a few sun salutations.

Then, come into 

pigeon pose

. From downward facing dog, draw your right knee forward toward your right wrist. Allow your hips to sink down. Feel free to slide a block or pillow under your right hip, crawl your hands forward, coming down onto your elbows or letting your forehead rest on the ground.

Stay here for 1-5 minutes on each side. Be sure to keep breathing!

Again in this pose, invite feeling. If there are tears, allow them to process. Remind yourself, you are exactly where you need to be. Let your body be heavy, and your breath deep.

From pigeon, do a few rounds of

low lunges (anjaneyasana)

on each side. You can have your arms up overhead, lifting through the chest, or bring your arms down by your sides. You can even take a lizard variation, both hands inside the front foot.

Move around a bit and stretch your hips in a way that feels right.

Take a few audible exhales through your mouth. Release.

Move through downward facing dog on your way into

Warrior II (Virabhadrasana II)

 pose. Take up a lot of space in this pose.

Notice the wide stance of your feet, and the expansive reach of your arms. Get tall in your spine and gaze forward over your front middle finger. Set your gaze.

Then, allow the pose to intensify a little. Breathe more. Feel the large muscles in your legs start to fire. Engage the muscles around your core, your center, and picture energy lifting up through the spine -- tailbone all the way to the crown of the head.

Tune into your power center. Perhaps today, even with the feeling of sadness, you can also feel the energy of strength. Notice the play between these two energies, and offer what you can in the pose. Surrender your expectations.

If you can, stay for 8-10 breaths on each side in Warrior II. 

Next, have a seat on your mat. Take your legs wide to a straddle and take

wide legged (seated) forward fold

. You can walk your chest forward down toward the mat, tucking your chin into your chest. Or maybe you try an upright version of the stretch, with your fingertips placed on the ground behind your hips, and you lift up through the chest, finding a little backbend.

Deep breaths here, sending energy into the back body and the backs of the legs.

End with

legs up the wall

 pose. Scoot your booty as close to the wall as you can, lay back, and then bring your legs up the wall. Allow your whole body to soften and rest. Let the breath slow down.

Come back to the feeling of when you started your practice. Notice your emotions, and where you may feel them in the body.

You can begin counting the breath for a few minutes, inhaling to a count of 4, and exhaling to a count of 5 or 6. Or, try inviting the mantra,

I am that I am

. On the inhale,

I am

. On the exhale,

that I am

.

Stay for as long as you like, taking your time to finish your practice and return to your day. Always the option here to spend a few minutes journaling about what came up for you. 

Here's a summary of the 

YOGA FOR SADNESS 

practice:

• Seated meditation. Notice where in your body you may feel your emotions.

• Cat/cow to warm up

• Pigeon pose (1-5 minutes on each side)

• Low lunge or lizard on each side (breathe into the hips)

• Downdog

• Warrior II

• Seated wide legged forward fold (Upavistha Konasana)

• Legs up the wall (deep rest)

• Optional journaling :) 

Letting Go of What Others Think

Yesterday on Instagram I posted about a topic that I keep coming back to lately...

Letting go.

Right now I'm working on letting go of caring what others think of me. 

I had a moment yesterday where I thought, 'You know, today has been a really good day.' And then I listed off the reasons it was a good day, and none of them were related to me; they all had something to do with other people -- granted, people in my life that I love and care about, but not me. 

And I thought, 'I want to be happy with myself regardless of what's going on with other people, and outside of their opinions of me.' 

This is something I struggle with, that I've struggled with for a long time without realizing it; I constantly look for approval from others. 

I base my happiness on the happiness of those around me. 

 And sometimes, as an empath, I feel my energy merge with that of those who are close to me, and I struggle to separate my experience from theirs. 

So, how do I work on this? How do I create my own experience, and develop my own self-worth outside of what's going on around me, or what other people think of me? 

My yoga practice is a good starting place. When I'm on my mat, it's just me. I give myself permission to move in my own way, to feel what I feel, to let go of shit, and to be imperfect. 

Re-reading this very blog has been helpful lately, too, as I've been writing about the topic of loving myself for YEARS. 

This struck me yesterday, actually...I have so many posts about self-love, self-acceptance, and compassion! I have given myself so much advice on this topic! Haha. It almost felt silly to realize I have all this advice and I still struggle to take it in...to practice what I preach. 

But, coming back to the theme: LET GO. Be present. Begin again in this moment.

Namaste.

Photos in this post by Tom Huynh.

Monday Feels

It's Monday. And officially summer.

I feel a little quiet today, so here are some pretty things from around the web.

Cheers to simply being as you are, and noticing what's around you and within you.

Love you guys :)

Photos in this post via Pinterest.

Don't Be Stinky After Yoga Class

Do you sweat a lot in yoga? Do you practice in a heated studio?

Well, this post is for you :) 

(And by the way, I do both of those things, too!)

Here are some ideas about how to refresh before and after a sweaty practice.

Come to class having showered and brushed your teeth. You can also do oil pulling or use a tongue scraper. 

Please refrain from eating pungent foods right before class, smoking a cigarette on the way in, or wearing unwashed clothes from the previous day's practice.

Simple saucha practices go a long way!

Use a yoga mat spray like Mat Mist. This amazing, aromatherapeutic spray comes in scents such as Sandalwood lavender geranium, Thyme Douglas fir, Lemon myrtle peppermint vetiver and Colloidal silver water.

What's especially rad about Mat Mist is that all you have to do is spray down your mat after class, roll it up, and go. The essential oils will disinfect your mat without requiring you to wipe it down, plus, next time you practice, there's a little scent there to awaken your senses and encourage deep pranayama breathing.

Sponsored yogini Kelsie recently tried the product... she took it to class and not only did she love it, but she said all the yogis around her loved it and were asking where they could find some :) She also sprays it around her house because it's that good (!!) and she loves that it is all organic and natural.

Shower right after class, and do a pre-rinse of your yoga clothes, towel, and headband before washing them in the washing machine. You can wring them out by hand and also consider having a laundry detergent with baking soda.

Once every few weeks, let your mat air out. Some mats do well in the sunshine and others don't, so be sure to check whether your mat should be left in the sun (you can usually find this info on the manufacturer's website, and I know for sure that Jade yoga mats do not like sun!).

What other things do you do to stay fresh before and after a yoga class?

Photos in this post by Tom Huynh.

PS 4 tips to naturally control body odor.

Bringing saucha, one of the niyamas, into your life.

“The body is your temple.  Keep it pure and clean for the soul to reside in.” – B.K.S. Iyengar

Hugs

I'll pull you in close.

And we'll hug.

Because you deserve, in so many ways, to feel loved.

Photos in this post found via Pinterest.

PS More hugs, and more hugs.

Gratitude is Contagious

When you show gratitude, what happens?

Do you notice a shift with the people around you?

Do you see how gratitude increases?

Do things become more beautiful and clear, and do those around you seem happier, more stable, more open, and more loving?

I experienced an awesome shift this week. It started with a simple, conscious choice to share my gratitude with someone I love.

Want to try it?

Make a list of things you're grateful for, as they relate to someone you love. For example, I love days when we can get coffee together while you're in the middle of your work day, and I'm grateful for that extra hug you always give me, or, I'm grateful you're not afraid to call me out on my bullsh*t, and that you still say, I love you and I believe in you.

Write about the ways this person shows you that he cares, and why you're grateful to share life's little moments together.

Feel free to include little details and memories that only you two know about, or ones that you guys find funny. Or the things that haven't been easy lately, but that you've managed to get through.

Then, share your list. Let this person know why you're so grateful for him, or her.

Allow this experience to shift your entire day (maybe even leave the note as a surprise in the morning!), and carry this mindset of gratitude into the rest of your week.

How do you express gratitude? And what happens when you do?

PS More ideas on expressing gratitude:
Make a gratitude list.
Simple ways to cultivate gratitude.
Questions to consider in your gratitude journal.

Energizing Snacks

What are the best foods for yogis to eat before and after class? 

This is a question I often return to, especially on days when I have intense, sweaty workouts and need to keep my energy levels up.

Recently lovely sponsored yogini Kels was given a chance to try some yummy GoMacro macrobars, and these may be our new favorite pre- and post-yoga snacks...

GoMacro loves flavor. Healthy, wholesome, flavor. They’re macrobiotic, meaning they’re made from wholesome ingredients. 

They are minimally processed and help you maintain health and balance in your life. 

Go Macro’s mantra is that if nature didn’t make it, they don’t use it in their bars. They’re delicious, nutritious and life-giving.

My favorites are the GoMaco Peanut Butter Chocolate Chip and the Apple Walnut. Trust me on this one.

What snacks do you like to eat before or after a workout?

I'd love to hear! 

A heartfelt Namaste to the team at GoMacro and to Kelsie for sharing her review :)

Photos in this post courtesty of Kelsie and from GoMacro.

Yoga Poses for Releasing Anxiety

First up in the yoga for healing series:

yoga for anxiety!

This little series of poses is near and dear to my heart. I found yoga because of anxiety, and found that the practice was incredible for calming my nerves and letting go of stress.

On days when you are feeling anxious, nervous or worried, try these yoga postures to help you ground your energy and release fear.

If possible, do 3 rounds of sun salutations to warm up the body and link movement with breath.

Otherwise, simply begin in

Tadasana, mountain pose.

 Stand with your feet firmly planted on the ground, soften your knees a little bit, and reach up through the crown of your head. You can even tuck your chin just slightly to feel your spine get even taller.

Notice what it feels like when you are in this tall, confident standing posture.

Feel free to bring your hands together in front of your heart and close your eyes. Take five deep breaths, picturing the breath lighting up your entire body with vibrant energy and a sense of peace.

Each time you exhale, picture sending your worries or frustrations down through the soles of your feet, letting them go, right here and now.

Next, take a

mini backbend.

Reach your arms over head and look up. As you reach through your fingertips, picture inviting peaceful energy into your body.

Fill up. Maybe even smile for a moment :) 

Take five breaths here in this standing pose, lifting through the heart center and the crown of your head.

Next is

seated cat/cow

. Sit comfortably on your mat or on a blanket.

As you inhale, pull your heart forward and arch your spine.

As you exhale, round your spine, curling in, chin to chest.

You can have your hands up or your palms resting on your knees as you do this motion.

Keep the movement linked to the breath -- inhaling forward, exhaling back.

Do five to ten rounds.

As you inhale, invite peace. As you exhale, release fear and tension. You can even vibrate the mantra,

I am at peace

.

Come back to center. Sit up tall. Take a clearing breath, inhaling through your nose and then exhaling audibly through your mouth:

ahhhhhh

.

Next, do a few

side bends.

Let one arm slide down, elbow to the ground. Reach up and across with your other arm. Let your neck relax as you breathe into your side body.

Stretch each side, pausing for five to seven breaths on the right and the left.

As you return to center, notice new space you've created in the mid-body, the area around the heart and in the middle of the upper back, where the shoulder blades are.

Picture the energy there feeling calm and centered.

End your practice with a few moments in

lotus mudra

. Draw your thumbs and pinky fingers together to touch, and fan your other fingers out wide. Place your thumbs near your sternum.

Close your eyes and breathe.

Notice the sense of calm in your body.

You are this sense of calm. Your very nature is here, in a loving, nurturing, relaxed place. If at any time you need to remember this feeling in your body, you can bring your hands back into lotus mudra and take a few deep breaths.

Here's a summary of the

YOGA FOR ANXIETY

 practice:

• 3 sun salutations to warm up

• Mountain pose, tadasana

• Mountain pose with a baby backbend, arms overhead

• Seated cat/cow pose

• Clearing breath (audible exhale!)

• Seated side bends

• Lotus mudra at the heart

May your yoga practice be an act of kindness toward your body, and a key to finding healing and peace.

Four Little Words

When I hear the phrase "three little words," I usually think of, "I love you."

Recently I was reminded of a powerful set of four little words...

I believe in you.

How often do you hear these words?

Or speak them to someone?

I believe in you.

Four powerful little words.

These words can open someone's heart. They can help them remember to keep going when things feel impossible. They can help someone feel loved, which can be everything.

My invitation to you is to share these four little words with someone you know today, or whenever an authentic moment presents itself.

And maybe you spend a moment in front of the mirror telling yourself, too:

I believe in you.

Namaste.

Photo by Felipe Silva of The Uprise Collective.