Kim McNeil Yoga

#61 Life is fleeting

2011-01-28T09:08:00.000-08:00

.

Yesterday I learned of a friend's passing.

On Christmas Eve, when many of us were celebrating the holiday with family, she left us. Finally she had found peace from a body which had treated her worse than anyone could deserve. I always wondered how life could be so unfair to one person, how someone so young could be dealt such a raw hand. Through it all she managed to maintain her strength, courage, and fierce love of life. She was an inspiration to me. My only hope is that everyone could be lucky enough to know someone as special as her.

Goodbye, dear Salima. I'll miss you.

Namaste, K.

# 60 Yoga rooms are like a box of chocolates

2011-01-08T13:38:00.000-08:00

Yesterday I went back to teaching one of my favorite classes after being off for a couple of weeks for the holiday break. I returned to find...an empty studio. What the @#$!?

Apparently without warning*, my class of 5+ years of which the last three had been taught in the same room had been switched locations. You can imagine the confusion: Students new and old were scattered around the large fitness facility. Half were waiting in the new room, half were aimlessly walking the halls like Lycra-clad zombies not knowing where to go. What an enlightened mess.

I fought the change tooth and nail while still trying to set a good example for my students . I wanted to do what every good yogi should do and go with the flow.

Because with yoga rooms as with your yoga practice, you never know what you're gonna get.

*To be fair, I had been told in advance about the change in a mass email sent prior to the holidays. I didn't read the fine print in the email, and thus didn't know of the change.

Photo credit: David Blaine of Voyager Photography taken at the beautiful Soul Connexion Studio in Calgary, AB.

#59 You don't need to go to a studio to teach

2011-01-05T10:23:00.000-08:00

In a perfect world my students would always attend my classes in person. Why wouldn't they? I'm such a charmer. Better yet, if money were no object all my students would receive one-on-one personalized classes in the comfort of their home. In the real world, time and money are reasons for why yogis can't always make it to the studio. But fret not, there's another choice.

In comes YogaVibes.com, online resource to high-quality yoga instructional videos and classes. I'm proud to announce I'm now part of the YogaVibes team. *insert applause here* Now I can harrass my students in the comfort of their livingrooms.

"Sit straight, shoulders back, lift your chest!" Yoga instruction with me will never be the same again.

Enjoy!

Lesson Learned: There's no excuse not to practice.

My favorite things: Laughter

2010-12-15T23:26:00.000-08:00

What's better than a good 'ol fashioned, do it 'til you crying and your face hurts laugh? Nothing. I dare you to disagree. My greatest friends and best relationships have been with those whom I can bust a gut laughing. If I'm not laughing within the first few minutes of meeting you, we probably won't "click". Nothing personal, I simply need to be given the right to laugh long and hard, even it it means laughing at myself.

Videos are a perfect way to share and re-live your favorite funnies. Watch a few of my favorites below. There's something for every taste.

Enjoy....and keep laughing.

~ K ox

Meet Dug - Up

Ricky Gervais and Jon Stewart on The Daily Show

Rolling a Reliant Robin - Top Gear - BBC

Hugh Grant Dancing in Love Actually

Between Two Ferns with Zach Galifianakis: Steve Carell

Between Two Ferns with Zach Galifianakis: Steve Carell from Between Two Ferns

My favorite things: Cookies

2010-12-13T09:29:00.000-08:00

~

I love cookies.

The End.

P.S. This week I will be taking part in a serious-as-hell cookie bakeoff with a group of my greatest friends. Points are awarded for taste, originality, and overall holiday style. The prizes aren't substantial but what's really on the line is pride. I need your help finding the BEST holiday cookie recipe. Post your favorites here or send them to me via Facebook or Twitter.

Ginderbread yoga people by Patti Paige of Baked Ideas.

Update (Dec 16th): And the winner is....not me. Well, that's not exactly true. My cookies won the "Most Creative Cookie Award" but alas did not grab the most coveted prize of placing No. 1 overall. My cookies tied for second, not that bad for only my second time entering the contest. Watch out next year, dear competitors. I'm coming back stronger than ever and with more icing sugar.

My favorite things x 2: The Montreal Canadians & the Heritage Classic

2010-12-10T10:24:00.000-08:00

Only in Canada will you find 45,000 people whilling to sit outside on a bitterly cold February day to watch a sporting event. I'm one of them.

Unfortunately, I wasn't on the ball keeping up with ticket release dates. %$#@!!!

I've missed out on getting tickets to see my home team the Montreal Canadians play in the 2011 Heritage Classic in my current home base of Calgary, AB. In the spirit of the season, a girl can still wish for miracles. Anyone wishing to sell their tickets for a resonable price (obstructed views not included) can contact me here or via info@kimmcneilyoga.ca. I promise to provide fellow nearby seat holders in-between period yoga sessions to keep the body loose.....and coffee with Baileys.

My favorite things: Pets

2010-12-07T06:04:00.000-08:00

I don't have kids so having pets is the closest opportunity I've had to parenting. The similarities between parenthood and pet ownership don't elude me though: the messes, the tantrums, the numerous dollars spent on weekend visits to the doctor, er, vet. Being responsible for other little beings is something not to be taken lightly.

Like parenthood, I wouldn't give it up for the world. My pets make me laugh and teach me important life lessons like unconditional love and acceptance. Plus there's the "Don't get attached to material things and cry over the seatbelts and headrest your dog just ate" lesson.

This Christmas I'm thankful for having my pets to keep me warm and fuzzy on the inside and out.

On a serious note: There is too much violence in the world

2010-12-06T06:47:00.000-08:00

Allow me to stray from the usual favorites things list with a wish for the future.

Today marks the 21st anniversary of the École Polytechnique Massacre. I remember reading the headlines of the event in the Montreal Gazette as a young girl. A photograph included with one of the articles has stuck with me ever since: a school custodian taking down a Joyeuse Fêtes holiday decoration from the walls of the chaotic school cafeteria in the aftermath of the massacre*.

My holiday wish is for this type of cruel act to never repeat itself. I realize how naive this sentence reads but I can think of nothing better to write as I revert back to the thoughts of the 12 year old girl I was back in 1989.

To the lost women: May you forever rest in peace.

*My apologies if my memory of the photograph is skewed. I haven't since been able to find the photograph in newspaper archives to verify what I remember. I'm afraid it's because the complete content of the photograph is too painful and was removed out of respect for the families of the lost women.

My favorite things: A shiny ring

2010-12-05T08:28:00.000-08:00

No, not THAT kind of ring. I'm talking about the gorgeous rings designed and hand-made by my good friend and Murano glass artisan Sofia Fuga of Vetro Fuga.

These decadent oversized cocktail rings are a colaboration between Vetro Fuga and Serafino. The 1 3/8" ring comes with a stone in black, herb with gold leaf, aqua, red, and clay. The only problem? Which one to choose...

Lesson learned: Large rings are strictly for après-yoga and are not conducive to practicing Sirsasana.

P.S. If you want one of this stunning rings, let me know. I know the designer.

(Note: You can't have one until I choose one for myself)

My favorite things: Anything by Renata Morales

2010-12-04T21:37:00.000-08:00

I don't consider myself a fashionista. On a good day I'm lucky to leave the house wearing yoga pants without dog hair. But I digress.

I discovered Renata Morales in the December 2010 issue of Elle Quebec. Excellent timing as I was looking for inspiration for my annual Christmas party threads. I then did what any normal girl would do: I searched her on Google.

I had no idea Renata was a fellow Montréalaise until visiting her site. It's no wonder I took to her clothes so quickly. Her Fall 2010 collection is truly something special. Modeled by the stunning dancer, Mistaya Hemingway, the clothes have a whimsical feel reminiscent of another of my Montréal-born favorites, Cirque du Soleil. Unfortunately, you can't buy pieces by this Montréal atelier in Calgary. I was assured when I emailed Mademoiselle Morales' Customer Relations rep she would make something for me to order. *wipes drool off her face*

Alas, this lonely yoga instructor can't afford her pieces...yet. But a girl can dream, yes?

Who is your favorite designer and why?

My favorite things: Vanilla goodness

2010-12-03T21:01:00.000-08:00

I was fortunate enough to have been taken to a swanky restaurant for my birthday last month. The last course of desert was offered with what I would said was the best thing to hit my lips in a long time: Navan Vanilla Cognac. I felt like I was being wrapped up in a warm blanket. Scrumptuous.

Maybe not the typical holiday gift request from a yogi but I can assure you you'll love it. All I can hope is that I've accumulated enough good karma points this year to have a glass of this delicious goodness offered to me this holiday season.

Lesson learned: Yogis especially this one can adore cognac.

What's your favorite sinful holiday drink?

My favorite things: Preloved slippers

2010-12-02T22:38:00.000-08:00

You can never have too many pairs of slippers especially ones which is made of recycled sweaters. Preloved make the cutest and most cozy slippers around and they're eco friendly. Because they have soft, flexible soles they're perfect for when you're parciticing restorative yoga, meditating, or while in Savasana. In Calgary you can find them at my favorite boutique Shisomiso.

#58 There's no time to make a holiday list

2010-12-01T21:54:00.000-08:00

Every Christmas I receive the same dreaded email from my boyfriend's family with the subject line "Time to send us your lists". Dreaded because I NEVER have a list ready nor am I ever close to having it ready. Every year I go through the same thought process: "I know they'll be wanting our lists soon so I had better get a jump start on mine so it's ready in time". It never makes a difference. My boyfriend and I are always the last of the family members to send out our lists. Luckily he's as big a procastinator as I am. It's a Christmas miracle we ever receive anything from his side of the family at all! I do rather appreciate their ability to send out their own lists early however as it makes it that much easier for me to get my holiday shoppping done on time. But I digress...

Partially I think it's a good thing I never have my list done. I'm usually so busy with teaching that I completely forget about writing up a list of my wants. There are more important things to do like helping the world have flexible hamstrings.

Then there's the flip side of the coin. I feel just a little bit selfish that I make my family wait to do their shopping. I know how inconvenient it can to brave the shopping mall at Christmas . I'm sure there's a positive correlation between shopping closer to the big day and the chance of you clubbing another shopper with your bag. I know for my family's sake I should get them my lists on time.

This year I thought why not share my list with you? In the days leading up to Christmas I'll post about my favorite things. Some of the things I already have and love, some I want, others I plan to give, and others still won't be 'things' at all. Check back soon to see my list.

I'd love to hear about the things you love to give and receive. Plus, I could really use your help with writing up my list.

Cartoon credit: toopthpastfordinner.com

#57 You can learn a great deal from someone you've never met

2010-11-19T22:29:00.000-08:00

I've never met the man. I couldn't even tell you the details of his coaching stats. I do know he was the first NHL hockey coach who's name and face I knew. Watching my first Montreal Canadians game years ago with my father, Pat Burns stood out. Beyond his antics behind the bench, I quickly learned he was one of us: Montreal born and raised. He even had a career as a police officer, just like my father. No wonder the face stuck.

Now years later I cry for a man I've never met. A man who seemed to stare death in the face with more courage and grace than I ever could. Although he never lived to see his name inducted into the Hockey Hall of Fame, I hope he left us knowing he was a winner in many of our hearts. '

'You don't cry because it's over, you're happy because it happened." - Pat Burns, 1952-2010

Photo credit: THE CANADIAN PRESS/Shaney Komulainen

#55 Legwarmers are back

2010-11-12T06:44:00.000-08:00

I bought my first pair of legwarmers a couple of days ago from Roots Canada while on a day trip to Banff, Alberta. They were calling my name and were 25% off. How could I afford not to buy them?! I wasn't old enough to appreciate the last time these babies were in style. Good thing too because I would never have worn the fluo-coloured, outrageously in your face versions of the 80's.

Fast forward to 2010. The modern version of the legwarmer is dare I say a little more sofisticated, a little less garish, and lot less in your face with their delivery. Mine are grey knit organic cotton. How can it get any better than that? Plus, I've found the perfect use for them: keeping my shins toasty while I give myself a winter at-home pedicure, or while going to and from yoga on a cold Calgary day.

Don't judge me.

Lesson learned: Certain things deserve a second chance including legwarmers.

Let's take a poll: Are legwarmers here to stay or should they be banned forever? Have your say by commenting below.

#54 I remember

2010-11-11T08:11:00.000-08:00

Today I remember with a heavy heart those who selflessly served and died for us.

Lest We Forget.

War is heavy, peace starts inside.

~ Eion Finn (Fellow Canadian Yoga Instructor)

Painting by Maggie Thompson.

#53 Yogis can break

2010-11-08T05:41:00.000-08:00

I first hurt my back pre-yoga when I was 21. Long story short I was told by my doc sans any form of physical, "Your back muscles are inflamed; take a Motrin", where she proceeded to give me a few samples hidden in her desk drawer. I've dealt with a lower back issue ever since.

Fastforward to yesterday. I decided to take advantage of the unseasonably good weather to do some much needed fall cleanup in the garden. My back was speaking to me from all the raking, bending, and lifting. I was however being careful to keep good gardening form. Apparently not good enough. I knelt over to pull a few weeds and when I stood back up again it happened: Crippling, shocking pain in my lower back. Ugh!

Picture me, a fit 30-something yogi grasping for support on anything I can so as not to stay frozen in my hunched over position for eternity, eventually making my way to the ground where I lay in the half-dark (*insert discussion over the drawbacks of Daylight Savings Time here*), unmoving like someone three times my age. I wondered if my neighbours would look out their window and think 1) Their neighbour is crazy, or 2) Do 'ya think we should bring her some dinner?

No light stretching, ice, heat pad, more ice, or bed rest has helped. Sitting is a chore. Moving is a choir. I literally may need to stay horizontal for the rest of my life.

Off to physio to get a proper diagnosis and then it's time to kick this back pain in the ass once and for all. I'll keep you posted on my prognosis.

Have a similar story? Share it below and let me how you nursed yourself back to health.

Cartoon credit: Sam's World

#52 Birthday wishes can come true

2010-11-04T07:42:00.000-07:00

I woke up to dozens of voicemails, emails, and messages wishing me a Happy Birthday. I'm a lucky girl to have fabulous friends and family and I feel blessed for all the love. Some of their messages mentioned hopes that my birthday wishes come true. This got me to thinking: What is my 2010 birthday wish?

There's an easy answer to that question: I wish for the Power of Movement 2010 Calgary Edition to be a success.

Power of Movement is a nation-wide fundraising drive benefiting the AARC to raise money for arthritis and autoimmune research. Why do I care enough to get involved? I do it for my brother, brother-in-law, best friend, and countless other friends and students who suffer with arthritis. All are young, all help to dispel the myths about the face of arthritis. For these reasons I want the 2010 fundraising event to be the biggest, most successful one yet.

But I can't do it without YOUR help. I've come to realize recently that one person can make a difference, but a team of people can make miracles happen.

So, as part of my wish (and if you can't ask for the moon on your birthday then when can you, eh?), I'd like YOU to help me get the word out about Power of Movement. Here are some of the ways you can help:

Learn about Power of Movement by going to their website
Follow the cause on Twitter at @powerofmovement. Re-tweet the hell out of their tweets
Join the Power of Movement Facebook Page. Bonus points: Share their posts
Register for the Calgary Mega-Session on Sunday, February 27th,, 2010 by signing up here. A $5 donation is all it takes to attend the yoga session. Pretty good price for a yoga class with a few hundred of your friends all in the name of a good cause. Your attendance will guarantee your good karma quotient to go way up
Can't attend the mega-session? Show your support by fundraising. It's as simple as signing up and collecting pledges online here
Help get the word out by becoming an Ambassador of the Calgary event like me
Donate your time. Calgary needs volunteers to help on the day. If you're interested, fire me an email at info@kimmcneilyoga.ca
Donate your talents. Calgary needs support in terms of prize donations on the day, exposure via media coverage, etc. If you have serious skillz and connections you'd like to offer up, I'd be more than happy to take advantage of them ;)
Get involved if you're a guy. At least from my perspective, there aren't enough men involved in the cause so come forward if you have a Y chromosome and want to help. Let's break down those "yoga equals no men" sterotypes. This is for arthritis research, damn it, and last I checked, the disease doesn't discriminate based on sex
And finally, re-tweet and share this post so others can help make my wish come true

That's my shameless plea for this next year. Thanks to all of you for helping to get the word out. This birthday girl really does believe cheesy Walt Disney-esk wishes can come true. With your help, my wish will.

#51 Face plants hurt

2010-10-12T21:25:00.000-07:00

I knew it was going to end badly.

On this particular night I had already been practicing for a good hour when it happened. I pushed myself into the relm of the unknown, asking my body to do something it had never done before. What was I expecting, a miracle? Rarely does the first attempt at a new pose go well but I thought, "Why not, I'm going for it!" This was going to end badly.

BOOM.

Face plant into the shag carpet. I checked my nose. Seemed straight. No blood gushing out...yet. The first thing that came to mind: I KNEW that was going to happen. The second thing: I can't afford a nose job with my salary.

My other half must have thought we were under some military attack the way the upper floor shook from a 135-pound body crashing to the floor. This is it, head to the basement! Hope the emergency reserves get us through.

Lesson learned: If you think it's going to end badly, it probably will. Save your face; try a new pose another night.

Share your humbling yoga practice stories below. I'd love to hear them. Better yet: if you have pictures of the aftermath, share those too. (I once made a hole in the drywall. No pictures to prove it though.)

#50 Pinot Blanc grapes are mutants.

2010-10-04T22:12:00.000-07:00

Did you know the white wine grape Pinot Blanc is actually a mutation of the Pinot Noir variety? I didn't until this past weekend when I was told this nerdy wine fact while leading a yoga and fitness retreat. I've always loved a good Pinot Blanc and now I know why: they're made from something special.

I also discovered my new favorite bottle, a 2008 Vineyards Reserve Pinot Blanc by St. Hubertus Estate Vineyard in the Okanakan (see photo on the left). Crisp, fruity, and aromatic.

And so continues my education into wine.

Now time to go do more research, practical studies of course.

What's your favorite wine and why?

#49 Salmon should be slow cooked

2010-10-03T21:23:00.000-07:00

I just returned from co-hosting a weekend-long yoga and fitness retreat for a great group of women. The retreat was a custom designed to give some much needed R & R for the normally busy and over-worked corporate group. Without a doubt the menu and food served at the retreat stole the show all thanks to the wonderfully talented Mish Lee Hobbs, our Red Seal Chef extraordinaire. My know-how of food preparation and wine tasting skills improved ten-fold after the weekend. The photo on the right is a picture of the actual dish served. Yummm.

Greatest lesson-learned: slow cooked salmon is a little piece of heaven. Here's the recipe of the dish Mish preparred for the group one evening. Try it out yourself and let me know what you think. I'm guessing you're going to enjoy it as much as we did.

Slow Cooked Salmon with Red Wine Butter

Yield: 4 servings

1c. Red wine

2 Shallots (1 diced fine and 1 rough chopped)

8T. Butter (6T soft and 2T diced)

2T. Finely chopped parsley

1T. Julienne parsley

3 Leeks (discard dark green parts, wash and julienne)

1/2T Marjoram

1/2T Thyme

1t. Crushed fennel seed

1/3c. Dry Vermouth

2c. Heavy Cream

1T Fresh Lemon Juice

4 Salmon Fillets (Skinless)

3T Olive oil

1 Clove garlic, diced fine

Salt and Pepper

Method:

1. Combine wine and rough chopped shallots in a small sauce pan, bring to a boil and reduce liquid until 1 T. remains. Strain and discard shallots. Once the wine is cooled add soft butter, fine diced parsley and season with salt and pepper. Place butter mixture on a piece of saran wrap and roll into a log. Refrigerate.

2. Heat remaining butter in a medium sauce pan and add leeks, marjoram, thyme, fennel and salt. Cook for 2 minutes until leeks are wilted. Add vermouth and cook on medium heat for 8 minutes. Add cream and lemon juice and simmer for 25 minutes. Adjust seasonings and keep warm.

3. Heat oven to 275F. Combine fine shallots, oil and garlic and rub onto salmon filets and season with salt and pepper. Place fish on a baking sheet lined with tin foil. Roast in oven for 12 minutes to reach medium rare. Cut butter into 4 equal pieces and place on fish, let cook in oven 3 minutes more. Divide leeks into 4 plates or shallow bowls and top with fish and garnish with julienne parsley.

#48. It's important to stretch in the morning

2010-09-16T07:11:00.000-07:00

How do I know? Because Finnish brown bears do it. Here's proof:

Photos courtesy of guardian.co.uk.

Now, to all my fellow yoga nerds out there let's play the "Name the yoga asana, or yoga pose". I've numbered the photos below. Post your answers below under "Comments" and we'll see who'll take the title of "Biggest Yoga Nerd".

No. 1

No. 2

No. 3

No. 4

No. 5

Answers:
No. 1: Ubhaya Padangusthasana II (Both Big Toe Pose, wide-legged variation)
No. 2 & 3: Krounchasana (Heron pose variations)
No. 5: Upavistha Konasana (Wide-Angle Seated Forward Bend)

#47 Childless Yoga Instructors Are More Successful

2010-08-31T14:48:00.001-07:00

Another yoga-related article caught my eye today. The Coles Notes version is the author believes there's something behind the success of childless female yoga instructors. Her impression is when a woman teacher doesn't have children, she's better able to focus on her practice, further her spiritual development, and hence become a better teacher. Whether this choice to remain childless is by choice or circumstance is anyone's guess.

And what of the whole female-male discrepancy? The author mentions male teachers don't seem to have the same child-free lifestyle. How does it all fit together?

Here's one thought: Being female and a yoga teacher means to be a success you have to have less children than your male counterparts or no children at all. So by deduction, success means you can't be in a relationship of any kind or else it clouds you're focus. Maybe what we female yoga teachers need is a partner who is whiling to take on the supportive, parenting role in the relationship generally held by woman. Generally, men don't want this role solely and hence woman don't have the support they need to be exceptionally successful yoga teachers.

Or, you could argue people (aka men) prefer their limber, pretty yoga teachers to be single and available. Once they bring the kids and spouse to workshops, the fantasy is gone and interest wains.

What do you think? Let me know below.

#46 There's politics in yoga (Part 2)

2010-08-20T07:10:00.000-07:00

I read an article today that grabbed my attention. The post was written by the Editor in Chief of Yoga Journal, Kaitlin Quistgaard responding to concerns about her magazine allowing nude adversizing to sell yoga. This was the first I'd heard of the debate, one that has seemingly been a hot topic since last year. Frankly, I'm not sure what all the fuss is about.

The ToeSox advertizements Kaitlin refers to are tasteful and artistic. I've included a few examples here so you can be the judge. I have strong feelings about woman's rights, but I don't think this fire warrants any more fuel. In my opinion, the shots are strong depictions of a confident woman whose message is be proud of your body and all it can do for you. We're the ones who make nudity a sinful thing and perpetuate the ongoing loathing many woman for their bodies. "Cover up girls, no one wants to see those love handles".

I can also assure you the subject, yoga instructor Kathryn Budig wasn't forced to take the shots and in no way was exploited. Of course, not everyone looks like Kathryn but everyone should feel confident enough to take similar photograhs as she did for the ToeSox ads. I applaud Kathryn for posing for the shots.

Since starting my yoga practice over a decade ago, I've learned that our 'yogic philosophy' is often at odds with our 'personal philosophies'. On one hand we yogis preach oneness, quiet mind, serenity, ignore distractions, etc; on the other we get upset with nudity. So which is it?

The next time we want to debate the trials of woman, we should pick something trully exploitive, like FGM. A drastic comparision but one which makes my point that our energies could be better spent elsewhere.

Read Kaitlin's full response here: Yoga Journal Re sponds to “Nudity to Sell Yoga”

#45 Hockey bags are heavy

2010-08-19T21:45:00.000-07:00

I don't know how hockey players do it. I recently had to fill a hockey bag full of yoga mats to transport them to a special event. I consider myself a fit person but I'll admit I was dying of breath after only a few seconds of lugging the bag around (this is embarrasing). I almost resorted to dragging it - there's no one around to see me do it, right??

If I ever come back as a hockey player in another life, I'm being a goalie. Goalies use bags with wheels because of all their extra equipment. They're the only smart ones in my opinion. Dishing out rediculous amounts of money on gear and risking the potential of spending my entire career warming the bench sounds better to me then breaking my back somewhere between the car and the dressing room.

Lesson learned: Date a goalie, yogis!

#44 Limits are only in my head

2010-06-01T22:42:00.000-07:00

Who said yoga wasn't dangerous? Apparently it can be with a combination of props and a dose of bad luck.

On May 22nd on day 3 of the 2010 IYAC AGM and Conference, my teacher slipped on a wooden block and broke two bones in her foot. Even in obvious pain she handled herself with grace insisting the show must go on.

Less than two weeks later, some of the same people who had been at the conference were together again in our usual Tuesday night class. My teacher was there too, not as a spectator but in her usual role as teacher. The focus of the class was inversions. My teacher wanted to keep the usual flow and demo some of the poses. So there we were, watching my teacher demo Salamba Sirsasana and Pincha Mayurasana and listening to her joke about how the heavy air cast threw her balance off.

Others would have used the broken foot as an excuse not to do lesser things , let alone a headstand. My teacher wouldn't dream of it.

The lesson: Limits are only in my head. Oh, and keep your flippin' wooden blocks out of the way.

Did I mention the accident happened on my teacher's birthday? Her 69th.

#43 CDs are so passé

2010-05-31T21:47:00.000-07:00

I'm not fortunate enough to be able to teach at locations where I can use an iPod to play yoga tunes*. I still have to use good 'ol CD's at times. Problem is most of my CD's look like they were walked on by my cat for the past decade. The result is a never ending war against the CD player. I sometimes spend more time between secretly hoping the lost sections of music will miraculously turn up or having to FFWD or skip over lost-cause tracks. So I've made a decision: I'm buying a portable iPod dock. I no longer want to put my yoga music into the hands of a dead technology.

Here's where you come in: I need testimonials from real users to decide on which dock to buy. Please remember that although I've found success as a yoga instructor, my salary is not comparative to a successful stock broker. Budget matters. The dock must also be portable, light, and be useful in an average-sized room.

*When I first started teaching, I didn't play music during my classes. I find music can be a distraction (see war comment above). I often still don't play music during my workshops or private sessions. Quiet is bliss sometimes.

#42 People assume I have a studio

2010-05-30T20:43:00.000-07:00

It's the question I'm asked the most by potential students.

The answer is: No, I don't have a studio.

...and I'm happier for it. Maybe one day, just not now. I'm an independent teacher free to travel and teach whomever, whenever.

So for the record: "Has mat, will travel."

#41 I crack myself up

2010-05-29T19:44:00.000-07:00

My yoga class isn't a success unless my students laugh. Truth be told, I don't consider my class a success unless I make myself laugh. It's not a difficult thing to do; give it long enough and I'm bound to do something ridiculous, worthy of self-amusement. I don't teach Laughter Yoga. I just live by the philosophy that life is too short not to have fun, in yoga class or otherwise.

I don't feel the need to take myself too seriously. It feels a heck of a lot better to laugh until I cry instead of holding back, staying in my head, and worrying about saying and doing the "right" things.

If you're not convinced, try it yourself. Smile right now, even if only on the inside. Feels good, no? When you smile, life becomes much easier. Ditto for yoga.

#40 Sex breathing isn't just for the bedroom

2010-05-28T21:25:00.000-07:00

If you've taken yoga classes long enough you've undoubtedly come across someone whom I like to call "The Sex Breather." Someone who sounds like their having a helluva lot more fun than the rest of us.

With every exertion, every vinyasa, every change in position, the person makes noises not unlike those you'd expect to hear in a soft-porn flick, or maybe in your beroom on a good night.

You'd assume The Sex Breather (TSB) has no idea they're even making those noises. They're useful for promoting yoga to class newcomers as any added benefit the practice can semingly bring is a good thing. Mostly, TSBs have the ability to make the rest of us feel slightly uncomfortable because we spend the class wondering "What am I missing out on?!"

Photo credit: Revlon

#39 Being a teacher keeps me polite

2010-05-27T21:20:00.000-07:00

One upside to being a yoga teacher is I get to meet a lot of people; one downside is I get to meet a lot of people.

Allow me to illustrate. As a teacher, I've lost the little annonimity I once had. If I do something less than stellar in public, there's always the chance that someone who is or may become my student will notice. Gone are the days when I could go about my life in complete obscurity and think what I do doesn't matter because I will never see potential witnesses for the rest of my life. I now think "What if that's one of my student's that I just [insert rude or inconsiderate action here] to?"

This only applies to when I'm out in public. During my own private time I allow myself some slack to (somestimes) act like a child, be a little too loud, and generally let loose. Excuse me for living a little..

#38 Flexibility is not a pre-requisite.

2010-05-26T20:09:00.000-07:00

Another item to add to my list of reasons people give for not trying yoga:

Reason no 4: I'm not flexible

The above statement is as insane as saying "I'm overweight so I can't exercise".

Why would you ever restrict yourself to only doing things you already knew how to do perfectly? If we all had this attitude, no one would ever learn anything or challenge themselves. The human race would still be swinging from trees.

Taking on a challenge is a must if we're going to live with passion and zeal. So go ahead, stretch your limits. You never know what might happen.

Cirque du Soleil contortionist from 'Varekai'.

Kristian Dowling / Getty Images

#37 Think outside the box

2010-05-25T20:57:00.000-07:00

I tell my students, "You need to figure it out for yourself. I'm the guide, you're your own best teacher."

(I don't say this too often because I don't want them to wonder why they pay me)

I think this is a good philosophy for your life on and off the mat. Learn what you can from others and then go off and find your own way. Practice and learn for yourself what works best for you.

In my own practice, I always work to think outside the yoga box. It's easy to repeat and do what others people say; to find out for myself is the real fun.

Lesson learned: Don't be (too much) of a copy-cat. Think outside the yoga box in your practice. You'll be surprised what you find.

#36 There's politics in yoga (Part 1)

2010-05-24T12:01:00.000-07:00

You can't get away from it. Politics follow wherever people go even when those people are yogis.

Signs of the existence of politics include a hierarchy, the necessity to buy into a particular brand of yoga, sticking to the "rules"of said brand, competition for rank between it's members, and the belief one brand is better than another. You're even looked down upon if you stray away to another style even it it's only for a teensy-weensy little workshop. And don't you dare try to teach things above your yoga rank unless you want to go it alone.

The one way that yoga politics work is to protect against teachers blending teaching styles. I can agree here. Tradition is important. Don't bastardize a good thing, I say.

If we could just take the ego out of it we'd be much better off. Yoga politics would cease to exist. If yogis can't figure out a way, no one can.

#35 Yoga can help drop the pounds (Part 2)

2010-05-23T22:54:00.000-07:00

*Read part 1 here.

Prepare for anatomy nerd-dom:

Yoga is a form of resistance training. In a hatha or Iyengar-style class most of the muscle work in the asanas or postures is in the form of isometric contraction with some concentric and eccentric contractions added in for good measure.

Holding poses longer is a form of isometric contraction that will activate your long twitch muscle fibers to help burn calories similar to long distance running, walking, swimming.

To be fair, activating these long twitch fibers doesn't burn as many calories as short twitch muscles fibers in explosive movements such as in hockey, sprinting, etc.

The lesson: If you move and work your muscles in yoga or otherwise, you'll feel stronger, lighter, and healthier. If you do nothing, you won't loose a pound.

Not that we care about a dress size or an exact weight. A healthy weight should matter most as it equals better overall health.

End of nerd-dom.

#34 Yoga can help drop the pounds (Part 1)

2010-05-22T22:15:00.000-07:00

Many of us want a quick fix. One yoga class hasn't tipped the scale in your favour? Stick with it. To a degree yoga can be as an effective calorie burner as weight training.

To add to my list of reasons people give for not trying yoga:

Reason no 3: I can't loose weight with yoga so why bother?

Weight loss involves a simple mathematical equation:

If calories consumed are less than calories burned = weight loss

Weight resistance training is one of the best methods for calorie burning. Your muscles are like calorie-eating machines. Use them, they burn up calories.

Not only that, but your body continues to burn calories for up to an hour and a half after a weight training workout to repair your muscles. And if that wasn't good enough, with consistant weight training your body will begin to burn more calories even at rest because it takes more energy to maintain that muscle. Burn fat while you watch TV!

Where does yoga come in? Stay tuned..

#33 You're not your waist size

2010-05-21T21:38:00.000-07:00

So continues my list of reasons people give for not trying yoga (see my previous post for reason no. 1)

Reason no.2: I'm overweight

In the words of Baz Lurhmann from Everybody's Free (To Wear Sunscreen):

"Enjoy your body, use it every way you can…don’t be afraid of it, or what other people think of it, it’s the the greatest instrument you’ll ever own."

If you don't feel comfortable attending a class because it looks more like an exhibitionist convention than a yoga class, try another. I can say from experience the more you practice yoga, the more you come to appreciate what your body can do for you. There are days when my practice makes me feel more comfortable in my skin. Even when I can't get my body to do what I want it to, I still appreciate the effort.

Plus, the mind-body connection is a powerful thing. Feeling bad about yourself? S tressed out? A few yoga moves and you'll feel as cool as a cat. What's the alternative? Sitting on the couch brooding by yourself?

Lesson Learned: Your body is your temple. Shying away from using it never did anyone any good.

Added June 15h, 2010: Think you can't "do" yoga if you're not a size 4? Here is a photo of my teacher, Geeta Iyengar. She is THE teacher now that her father, Sri B.K.S. Iyengar has retired.

Photo credit:

Yoga: A Gem for Women, Geeta S. Iyengar (Timeless Books; Revised edition (March 1, 2002), ISBN-10: 0931454980)

#32 Being a guy isn't an excuse

2010-05-20T19:24:00.000-07:00

So begins a mini-chapter in this blog. I've entitled it "People's favorite excuses for not trying yoga."

Reason no.1: I'm a dude.

Even if you're The Dude, there's no reason you can't try yoga. If you stop thinking about it as a spandex-filled, estrogen-driven, incense-burning, chanting-the-time-way activity and starting thinking about yoga as it really is, it wouldn't seem so bad.

Yoga is a practice to improve your physical and mental health. Think of it like a combination between physiotherapy, weight resistance, meditation, sleep therapy, and a beach vacation. You can rehabilitate, strenghthen, clear your head, and rest all in the same class, sometimes at the same time.

Besides, all of the big name senior teachers who brought yoga to the West were men. Think B.K.S. Iyengar and Sri. Pattabhi Jois. Many high profile teachers are.

So men, what are you waiting for? Who knows, your mat might be the one that really ties the room together.

#31 Perfection is a myth

2010-05-19T21:03:00.000-07:00

I have never forgotten what I overheard my teacher say to another student years ago. It was in response to a question about, don't quote me here, achieving perfection in a yoga pose. My teacher said, "There is no perfection in asana. Every time you hit the mat the body, mind, and environment will be different".

Brilliant. Right then I got it. There is no such thing as perfection in yoga because how you practice and how you feel while practicing will always be changing and evolving. One day you could be sick, the next dealing with an injury, and the next an emotional wreck because you've run out of nail polish halfway through your at-home manicure.

Why would I want it to be perfect? If I "got" the pose, achieved the perfect alignment, and become flawless in meditation, why would I continue to practice? I love yoga because there is always another challenge and something new to learn on and off the mat.

From one perfectionist to another, my advice is get over it because perfection doesn't exist.

Plus, remember to keep an extra bottle of polish on hand for emergencies.

#30 If you're going to rear-end someone, make sure you do it after their yoga class

2010-05-18T21:15:00.000-07:00

One evening after class I had made it only a few blocks from the studio when it happened: I was rear-ended. My first time. No warning. My poor little Mini's back end mangled like a tin can.

I went through the motions: checked over my car, exchanged information with the other driver, and went on my way. Maybe it was the residual zen-like feeling I had from class but I didn't bat an eyelash the entire time. I even forgot to write down the other driver's license number.

Moral of the story: If you're going to rear-end someone, aim for then ones just out of yoga class. They're less likely to get upset and club you.

#29 Headbands are a cure-all

2010-05-17T20:59:00.000-07:00

I was living the good life a few years back. I was wearing the perfect bob. Perfect because my stylist is incredibly talented. Perfect for me because of my personality and lifestyle: low maintenance yoga instructor. Even when I was having a bad hair day I was doing well.

Then as we human creatures tend to do, I got bored. I wanted a change. I also knew I was going to be in the bridal party of a friend's wedding. I used that as an excuse and took the plunge. I decided to go for long hair again.

Most people would think this was a good choice. More options for styles, variations, and hair excessories. Not where I'm concerned. I'm still far from a pro when it comes to styling my hair at least in a time crunch. Give me a half hour, I can work magic. Give me 5 mins, it's not pretty.

Enter the headband. My new best friend. There's nothing better when teaching or taking a yoga class. Keeps the hair out of the face and makes me look (somewhat) put together. Except when I'm in an inversion, or some backbends, or in Savasana. Nevermind.

Maybe I'm just kidding myself. I swear there are days when even I can mess up a headband "look". Where do all those fly-aways come from anyways?!

Tell me - What's your hair salvation?

*Headband by Anthropology

#28 Happiness is a choice

2010-05-16T10:10:00.000-07:00

You can choose to be happy.* Think of the positive and you'll feel better; focus on the negative and your attitude will stay in the pooper. I swear. Try it my way:

First, I think of something that makes me happy. It isn't something earth shattering or grandiose like world peace. I think of something real that can make me happy now. For instance, I have a pair of cat socks (picture to follow). I love them. Putting them on makes me smile. When I think of those socks I actually start to feel happier.

Then I switch gears and think of something that makes me unhappy. For me it's when I've realized I've run out of milk for my morning cereal. For you it could be your ex (you know who you are). Whatever it is, I think about it and practically feel my cortisone levels rise.

Test it out yourself. When you get better at this little exercise, take it up a notch. Grow your happiness quotient. Before you know it, you'll feel happier, you'll start to appreciate the little things more, and you'll get into the habit of thinking on the positive side.

Listen to my girl, Cara Poppitt, owner of Soul Connexion Dance and Yoga Studio talk about her philosophy on why it's important to think positively.

So, what makes you happy? I'd love to hear about it. Post under comments below.

* I know there are greater challenges to this simple statement, like depression.

#27 Most clothes can only be worn one way.

2010-05-15T15:43:00.000-07:00

I once rushed out the door so quickly to get to a teacher training session I forgot to remove the clothing tag from the new shirt I was wearing. It didn't go unnoticed.

I'm also sorry to admit I've noticed on several occasions during a class that my pants were inside out. They were not the reversible kind.

Lesson learned: Inspect your clothes after you've put them on before you leave the house.

#26 It's better to be on time

2010-05-14T12:56:00.000-07:00

I used to get stressed out about being late for class; I don't anymore. I'd rather arrive late and in one piece than raise my blood pressure so high I have an aneurysm. There are days when no matter how well I plan to be on time the world doesn't cooperate. For example there could be an unforeseen traffic jam caused by a moose on the run in downtown.* You can never tell what may happen to slow you down. When unexpected things come up that are out of your control, no use getting stressed out about them.

I tell my student's I'd rather they arrive late than not at all. It seems completely backwards to me to get stressed out over attending a yoga class!

Having said that, I'd recommend being on time. I'm not saying I'm the poster child for punctuality but the benefits are too good to ignore, especially where attending a yoga class is concerned. You get your pick of the best parking spots, you can grab your favorite spot in the studio, you have extra time for some R&R before class (I once fell asleep while "resting" before a class), you never miss the Invocation, and you avoid the dozens of eyes focused on you as you sheepishly set up your mat.

My Daily Tip: I always say if you can't be on time, it's better to arrive out of breath. That way if people are upset you're late, they may at least sympathize if you look like you've made an effort.

* I can't make this stuff up. Read about the moose on the loose in Calgary who recently stopped traffic.

#25 "There are people worse off than you"

2010-05-13T22:10:00.000-07:00

This line from one of my teachers has stuck with me. She was referring to people's tendency to whine or give up during yoga poses. Admit it, we've all done it. Whether it's doing yoga or during a challenging run, we can give up on ourselves too quickly.

The point of practicing yoga poses beyond what most assume to be body toning and flexibility is mental quiet. As I like to call it, the brain mute button. A way to teach us to shut off the mental noise and those little voices inside our heads. When we can learn to do this, we're able to put things into perspective. The result is knowing all is good, we're not actually dying in Virabhadrasana (Warrier) III, and life will go on. Next thing you know, you'll be better able to handle tough situations off the mat too.

Your homework: Next time you're in a challenging pose, keep my teacher's words in mind. You'll see things really aren't as bad as they seem because there are people much worse off than you. Think of the people of Haiti and Louisiana to name a few.

*On a lighter note, while looking for inspiring photos I came across The Mute Chair by Council Design. It's said to help achieve calm and tranquility. Whatever works I guess.

#24 I love to teach

2010-05-12T21:41:00.000-07:00

I met with a student the other day who said I inspired her because of my passion for yoga. Humbled, I thanked her and had to agree she's right, I do love the yoga. I enjoy it so much it's surprising those close to me haven't told me to shut about it yet. Or maybe they have and I just didn't listen.

From Oprah to Deepak Chopra to Yoda we are told live our best life, do what we love to do, and everything else will fall into place. I believe that so much I have breakdowns and bouts of insomnia when I'm not doing what I love. So why don't more of us listen to those live-your-best-life gurus? I sum it up to this: gutts. Fear controls us more than we realize.

My question to you is: what do you love to do and why aren't you doing it? Consider this my kick in the butt to you to get started.

Lesson learned: I love everything yoga, especially teaching. If only I had learned this lesson earlier.

I also need more gutts.

*When searching for a depiction of "love", I came across this nifty photo from NASA of the Heart Nebula. My bro would be proud I'd posted it. Incredible, isn't it?

#23 Meditation is a 4-letter word

2010-05-11T21:02:00.000-07:00

Meditation is something I started to do later in life and by later I mean yesterday. I've dabbled in it before but it was never part of my routine. I would meditate when it was convenient or if I had the perfect opportunity, like at the dentist or when riding painfully slow public transit. Now I have a consistent practice because honestly I need it.

I've experienced and preached the benefits of meditation. I've taught meditation in my classes. So why did it take me so long to commit? No time, no desire, no proper meditation space (see a previous post on this doozy of an excuse), etc. , etc. Mainly though it's because meditation is HARD. We all know how easy it is to steer away from a challenge. I used to but not anymore.

Forget handstands and backbends. I'm hitting up the meditation....hard!

P.S. Another goal of mine is to set up a little meditation-inspired area in my garden. I've been inspired by some of the East-meets-West gardens I've seen on my travels including this one at the exquisite Ayrlington Hotel in Bath, England. I highly recommend you visit, if only to stroll in the garden.

#22 I need to take my own advice

2010-05-10T19:48:00.000-07:00

The joke around my house is "If your yoga students could see you now.."

I don't want to give the impression I have it all together. My ego still pokes it's head in once in awhile. I still get angry, worry, judge, eat chocolate to make myself feel better, and need a kick in the butt some days to stop feeling sorry for myself.

What I do think I have going for me is a better awareness. I notice when I am being judgemental and wanting to kill the person in front for cutting me off in traffic. I see when I'm wasting time and energy worrying about hypothetical situations. I know that desire to eat chocolate is often a warning light about something that isn't jiving in my life (but I eat it anyways because hey, its chocolate). I can tell when I'm not living in the moment because I bring up past stuff.

Like Jim Carrey mentioned in the video a few posts back, I know how things should be and I know what freedom feels like but there are days when I need to work harder to get back there. Where's there? Here. Now. Not there or then or when.

I always say a good teacher knows they are actually the student. Maybe the reason I write these posts is as a reminder to myself, for the days when I need to re-learn and heed my own advice.

Now, time to eat some chocolate..

#21 You can practice yoga ANYWHERE

2010-05-09T07:31:00.000-07:00

I'll admit it. I used to make a lot of ridiculous excuses for why I couldn't practice yoga. If it wasn't in a nice studio, it just wouldn't do. Some of the beauts include:

1. The lighting in the room was too bright,
2. The lighting was too dark,
3. The temperature was too cold,
4. I didn't have enough wall space,
5. I didn't have enough floor space,
6. I hadn't vacuumed (see an early post discussing my ongoing predicament),
7. I was too tired, or energetic, or hungry, or had just eaten, or had eaten the wrong thing,
8. I had had a hectic day and wasn't in the right 'mind space'
9. I was upset,
10. I had plans,
11. I had to do the gardening I had put off for weeks,
12. The sky was the wrong shade of blue,
13. ....

You get the picture.

(I've saved you a space: inset your own reason in the comment section below)

Like most things in life there is no better time than the present. Excuses only help you put off what you really should be doing. In my case, I finally put on a sweater, laid in the bright sun, on the dusty floor, moved some furniture out of the way, and started practicing. The results? I'll let you know. I'm still discovering.

*I recent article in the NY Times illustrated this well: Yoga at the airport. Check out one of my past posts where I give a sequence to practice while you're on the plane.

#20 Personal space is a privilege

2010-05-08T08:43:00.000-07:00

It happened to me in class the other day. My personal space was invaded from all sides. Picture this: a 350 sq ft studio, mats lines up end-to-end with 22 people plus instructor shoved in like sardines. Add in the on-the-floor, leaning-to-one-side hip opener and you have a recipe for disaster.

There we were, crotch to crotch. I had to be creative when leaning over my neighbour's mat not to get too friendly. I found myself looking up a lot for some reason...

I didn't let it get me down though. If I had, it would have been a waste of QYT: quality yoga time. Instead I went with it and found whatever awkwardness there was didn't last.

Lesson learned: Personal space is a privilege not a right. If you go with the flow and let go of your need for more space, your enjoyment of class with increase 10-fold.

#19 Cleanliness is next to godliness

2010-05-07T07:13:00.000-07:00

Sweating is a good thing, especially when it's sported by a guy with nice delts...

The recent craze of hot yoga has made it acceptable to cram yourself into a hot, steamy, dimmly lit room with dozens of people you don't know to sweat it out together. Sounds more like a swingers club. The fact is it feels great and leaves your skin feeling oh-so-soft. Plus, you don't have to feel awkward afterwards when you see your fellow classmates in public.

I'll ask one thing of my fellow yogis though: please bring a towel and use it. It's not alright to sweat all over someone else's mat. I'm not immune to sweating anymore than the next person. In fact, there are days when if I don't sweat, I know I didn't push myself past my comfort zone. I keep a towel onhand because even though I may think I look sexy all dewey and glisteninig with sweat, the reality is others probably don't agree.

Recall the one Niyama dealing with this very topic: saucha or cleanliness. Do as the Romans did and keep yourself and your environment clean. This includes keeping a tight rap on your sweat and cleaning down borrowed mats.

Lesson learned: Sweating is good but only in the right places (e.g. delts).

#18 Mainstream yoga classes are like zoos

2010-05-06T07:10:00.000-07:00

They aren't perfect but without them, most people wouldn't know anything about their subjects.

Life would be better if all wildlife were actually wild instead of captive. Yoga would be better if it weren't perverted by various types of yoga knockoffs. Discuss.

I agree to some extent. But lets face it: just as zoos do great work to educate the public about wildlife, so to do the various yoga spin-off classes in bringing yoga to the masses. In this context, neither can be called bad. If zoos can teach us to care about the well-being of our wildlife, yoga teach us to care about our own well-being.

The real problem as I see it: when what is being taught is wrong.

Now, can you guess the guy on the right? Let's play 'Name The Ungulate' (hint).

#17 You're not your thoughts

2010-05-05T07:18:00.000-07:00

The Real Jim Carrey from EckhartTolle TV on Vimeo.

This video was sent to me by a friend who knew I'd appreciate both the subject and the lesson. Watch Jim Carrey as he discusses the search for his life's purpose, his desire to stop his mom's suffering caused by various autoimmune diseases, and the realization he's more than just his thoughts. Brilliant.

#16 You can't control the weather.

2010-05-04T06:47:00.000-07:00

How you react to the weather is a barometer for how you react to everything else you can't control. Worrying or getting upset over something you can't do anything about is as crazy as trying to share a sundae: Seems like the right thing to do but never ends up doing you any good.

So, buy your own sundae, prererably one with chocolate sauce and sprinkles, and stop worrying about the weather. There's something liberating about not using energy to complain about things that don't matter. Plus, you'll need that extra energy to work off the sundae..

P.S. I live in Calgary, AB and have had LOTS of experience with weather changes. I once went to a yoga class in spring weather wearing sandals and t-shirt and left during a blizzard. Nothing I could do about it than enjoy the (bloody cold) snow between my toes.

#15 Don't be a tight-ass.

2010-05-03T06:49:00.000-07:00

Backbends are my nemesis.

Due to years of competitive swimming, a lower back injury, and a general lack of any genetic predisposition for spinal extension, backbends have always been a challenge for me. I'm not making excuses. I'm simply stating the obvious:

Me + backbends = suck.

You know what I mean. We all have a group of poses that kitt us in the butt the most. But the beauty of practicing yoga is that we can work in all poses well if we learn how to adjust them for our bodies.

Here's my advice to you about backbends based on persnal experience: Don't be a tight-ass.

Clenching and squeezing the butt cheeks together only externally rotates your legs, compresses the SI joint,s and causes lower back pain.

So release the cheeks and feel the freedom in your backbends. Your lower back will thank you.

#14 One size does NOT fit all

2010-05-02T19:24:00.000-07:00

There are more types of yoga than ice cream flavours. Frankly, I don't even know them all. What I do know is that not every type of yoga is right for everyone.

Here are some general rules to follow:

1. Hate heat and sweat? Stay away from Hot Yoga.
2. Rather sit on the couch than participate in aerobic activity? Power Yoga is out.
3. Love spandex? You're in luck because any class will probably do (refer to my previous post 'Fashion Matters' on yoga attire before letting go on this one).
4. Don't like to laugh? I'd say this is a problem. Maybe you're in need of some Laughter Yoga. You'll probably also want to stay away from my class as laughing at the expense of the teacher is a common thing

I'm not saying each person can be shoved into a yoga 'box' but depending on one's personality, health, and clothing preferences, there are absolutely classes better suited to each of us. The "one size fits all" idea definitely doesn't work where student's health concerns are concerned, for e.g., bulging disk, arthritis, pregnancy, etc..

Lesson learned: Take the time to find the perfect fit.

#13 We can't find our hamstrings

2010-05-01T21:37:00.000-07:00

Some people who attend my classes haven't a clue where any of their muscles are located. Some students don't seem to even know their hands from their feet! Of course, it probably doesn't help the situation when I inadvertently call my elbow my knee but I digress..

The point is learn your anatomy, people! I pledge to do my part to help you along if you need it. The rest is up to you. You live in your body every day. That's reason enough to learn all about it!

* If you live in Calgary, you have the great opportunity to attend Body Worlds & The Brain at The Telus World of Science which opens April 30th, 2010. Consider it the human anatomy lesson you never had and GO!

#12 Not all teachers are created equal

2010-04-30T23:01:00.000-07:00

Yoga teachers are a dime a dozen. I'd like to say I'm part of a small, select group but that's not the case. There are as many yoga instructors and teaching styles are there are hair stylists. Unfortunately, people often take more time selecting a stylist than they do their yoga teacher.

If you try yoga for the first time and don't jive with the teacher, don't give up. Try another instructor. Keep searching until you find one you trust. My hate to hear "I tried yoga years ago and hated the experience because of the teacher and gave it up because I thought it was all the same!"

Check and double check credentials, try out a teacher's class before committing, and listen to your instincts before making a final choice. If they don't seem concerned about your back condition, run! Most importantly, remember to build a relationship with your teacher takes time.

Keep these points in mind when searching for your personal 'guru' and you'll succeed in finding one whose style fits just right.

#11 Change is hard

2010-04-29T20:46:00.000-07:00

I'm fortunate enough to have a following of students who have been with me for some years. It's inevitable that I sometimes have to go away on workshops, trainings, or beach vacations and when I do, I find the best replacement teacher I can for my classes.

I make a point of listening to my student's feedback when I return all in an effort to be a better teacher. However, there are some students who've become so comfortable with my style of teaching that that they don't do well when I'm away. No matter whom I get to replace me, even if it's B.K.S. Iyengar himself, they prefer me. I don't let it go to my head; their preferance has less to do about me and much more do to about them. Let's face it: many of us don't do well with change.

The best thing you can do for your yoga practice is to seek variety in your teachers. A fresh perspective can do wonders for your practice.

#10 Mirroring is a challenge

2010-04-28T20:01:00.000-07:00

I can safely say I learned the difference between left and right over 25 years ago in pre-school. So why is it I still have days when I'm caught in class seemingly not knowing the difference?

Overall, I'd say I'm rather adept and comfortable with the whole mirroring teaching strategy: the student's practice a pose while you mirror them so they don't get confused. Simple, right? Not always. Mirroring is especially fun during twists when the student's already having difficulty figuring out how to properly contort themselves. They forget I'm mirroring and try to do what I'm doing instead of what I'm saying. I end up with half the class going to the right, and half the class going to the left and then I can't remember which way I told them to go!

Of course, this doesn't explain the days when I'm simply ass-backwards with my cues. Right-left, left-right. They're the same thing,...right?

#9 Yoga can hurt you

2010-04-27T21:14:00.000-07:00

Let me clarify this statement: Yoga poses, done incorrectly, can hurt you.

Yoga poses done correctly with mindfulness and the guidance of a certified, knowledgeable yoga teacher can be therapeutic. What do I mean by mindfulness? Leave your ego at the door. Don't push past your body's limits in an attempt to out-do the person next to you in class. Or worse: if you feel pain, it's not a good idea to keep going. Listen to your body and remember learning to touch your toes takes time.

Not every pose is right for every body. Don't struggle through Paschimottansana or any other seated forward bend at the expense of your back and SI joint. It's ok to use variations to poses. You're not a lesser person because of it. Repeat: you're not a lesser person because of it!

Follow this advice and yoga will be the blissful, therapeutic, miracle-working practice it ought to be. Don't and your body will suffer. I know because I learned the lesson the hard way.

#8 We neglect our abs.

2010-04-26T22:38:00.000-07:00

Not to generalize here but our Western lifestyle of posture-killing bad habits has made our abs weak. Consequently, many of us are chronic sufferes of back pain. The rest of us are at risk of joining the others in their suffering. THAT MEANS YOU! I can put myself in this group. When I neglect my abs, my back lets me know by a not-so-dull ache.

I'm not saying we all need a six-pack. All I'm saying is.....
.
.
.
(I'm sorry, I got distracted by the photo)

Where was I?? What we need is core strength to support our pelvis and back in their natural positions. To do this we need to work more on strengthening our abs. How often? As often as we can, daily if possible. Yoga can help. If yoga isn't your thing, do something else but take charge of your health and stop suffering with back pain!

#7 Fashion matters

2010-04-25T21:31:00.000-07:00

Unless you're taking a nude yoga class, all the rage in some parts of North America, I'm of the belief you should keep yourself under wraps. Yoga clothing shouldn't be loose enough to expose your "undercarriage". I've heard stories from friends who, while practicing poses like Natarajasana or Dancer, were given a full view of the guy's wedding vegetables in front of them due to inappropriate clothing.

I'm sensitive to the fact that clothing malfunctions can happen. In a yoga class though one should take special care not to reoffend. I'm not preaching everyone should wear spandex. Loose-fitting clothing can be a blessing when trying to move comfortably through the poses. When clothing is so loose however you may as well not be wearing any, we have a problem. Think of others in class. Think of YOURSELF! Why would you want to spend the entire practice pulling up your itsy tube top or worrying about sweating through a white shirt?

I'm not a prude, I'm simply looking out for those student's of mine who appriciate the little mysteries in the world, or in a yoga class.

**Nude Yoga is growing in popularity these days. Check out this recent article about a studio in Montreal offering it's male clientele exclusively nude classes.

#6 Riding to yoga is dirty.

2010-04-24T22:11:00.000-07:00

In honour of Earth Day 2010 I made an effort to ride to my classes this week. Don't get my wrong, I've riden to work before but have seem to have fallen off the wagon as of late. Oh how I missed my bike!

It seems however to take me less time to ride to and from class than it does to pack up my stuff, lock my bike up, unpack my stuff, pack up again after class, and unlock my bike. I don't suspect this is the case for everyone but it is for me.

Did I mention the helmet hair? I'm pretty low maintenance but the one core essential required when riding to class, close second to a trusty bike lock, is a reliable headband. Don't go riding without one.

Oh, and prepare to get a little dusty if not dirty. My ride home last night was in rain, sleet, and wind. I was left sans rain jacket or windbreaker. When you live where I do, the ride out can be in spring and the ride back in winter. Preparation and layering is the key.

It's also nice to have warm, dry clothes and hot tea waiting for you when you get home.

#5 Always charge your iPod

2010-04-23T18:40:00.000-07:00

When I first started teaching, I never played music. Then I was asked by a student why I didn't. "Other teachers play music", they insisted. I broke down. I started playing music.

It took me years between buying my first "waves crashing on a beach, bells chiming" CD and getting tired of lugging around my CD case before making the switch to the iPod. Oh what a glorious day that was! No more worrying about scratched CDs. I had more space in my gym bag for important stuff like lip balm. I even had an excuse to use the iPod-designated pocket. I must admit, having some mellow vibes to drown out the karate-kicking/club-music/weight-room noise from other parts of the gym is a blessing. It's about creating ambiance where there isn't any.

The one drawback? Forgetting to charge said iPod.

Lesson learned: Don't forgot to charge your Nano or you'll be sure to hear about it from your students...

Do the Earth some good: Earth Day 2010

2010-04-22T08:05:00.000-07:00

#4 Keep a lint roller on hand at all times

2010-04-21T09:12:00.000-07:00

I clean my yoga clothes often enough. I keep them safely stashed away to avoid having them unexpectedly dirtied. I want them ready whenever the next class becons whether I'm teaching or taking a class. I do everything right to make myself presentable when I go out in public. But it's not enough.

You see, I have a dog. Not just any dog. A husky. A white husky. And what colour are most yoga pants? Black. At least my yoga pants are black. I choose black because in my backwards-thinking mind they are easier to keep clean. Except of course when you have a white husky.

I don't allow my dog into my closet. I don't allow my dog up on the furniture. I don't have cloth car seats because fur sticks to them. I do all these things in an attempt to keep the fur off of me but it's not enough.

I once had a guy, a stranger, walk up behind me at the gym water fountain and jokingly say "I see you brought your dog with you". I laughed politely but inside I was cursing!

So now I keep several lint rollers: a large one in the house, a second one in the car, a mini version in my bag. Even though I leave the house "furless" and feeling good about myself, somehow the stuff always follows me. My dog has taught me a valuable lesson: always have a lint-roller on hand...oh, and let go of perfection. No matter how hard you try, perfection will always elude you whether it be in a yoga pose or with trying to keep your clothes immaculate.

Don't get me wrong: I still keep the local shops in business by buying lint rollers.

#3 Think before you speak

2010-04-20T08:42:00.000-07:00

The use of clear, concise language when teaching is a large part of yoga instructor training. You're taught to choose your words carefully or else the students won't "get it". For example, I once went out on a limb and decided not to demonstrate a pose and to rely solely on my expert *ahem* descriptive skills. What resulted was a class of students attempting to practically levitate in Setu Bandha Sarvangasana (Bridge Pose), trying to take both feet off the floor, legs straight up in the air...in a beginner class. Picture Dwi Pada Setu Bandha Sarvangasana. You can't because it doesn't exist. Lesson learned: Nothing beats the use of clear anatomical terms and directions, and apparently demos, to get the point across.

I can one-up myself with another true story. I always joke there should be a wall between thinking and speaking. Picture a barrier which allows the communicator to pause, mentally assess what is about to be said, and take that opportunity to modify if necessary. During a class one fateful evening, my wall was MIA. What slipped out of my mouth that night came out of nowhere and without warning: Full-frontal. Before I knew what had happened, I had said it. I'm not sure why and I don't remember what point I was trying to make (--inset your guess here--). I was then faced with a choice: 1. Try to laugh it off, or 2. Pretend like it never happened. I choose the later.

Unfortunately, my slip-up wasn't missed by friends who had attended class. They never let me forget it.

Lesson learned: Take a breath and think before you speak. You never know when your wall may be 'Out-of-Order'.

#2 Not everyone likes Sanskrit as much as I do

2010-04-19T16:06:00.000-07:00

Once while subbing a yoga class for another instructor, I was in the middle of demonstrating a pose when a student abruptly interrupted me to say "Ah, excuse me but we don't understand anything you're saying". I was reminded by the scene in Charlie and the Chocolate factory where Johnny Deep aka Willie Wonka interrupts Mike Teavee mid-sentence to quip "MUMBLER! Seriously, I cannot understand a word you're saying (little boy)!"

I was always careful to include the English names of the poses I demo but now I am extra careful all because of a chance meeting with me very own Willie Wonka. If I could go back and do it all again I'd ask: "Good morning, starshine... the earth says hello!"

*For the record, I don't remember which pose I was demoing. Probably Triang Mukhaikapada Paschimottanasana...

#1 Pedicures are not overrated

2010-04-18T19:53:00.000-07:00

No matter how decent I think my feet are looking there's nothing better than a Paschimottanasana (or seated forward bend) to snap me back to reality. I am constantly reminded that my 5'8" frame hides a multitude of sins making my toes look considerably better than when I'm sitting on the floor, inches away from my feet, with all ten toes staring me straight in the face.

Lesson here: Take care of your feet.

*Update (Sunday, April 25th): Thanks to the Hyatt Sillwater Spa Calgary, my feet were soaked, scrubed, and polished to perfection. I was also treated to a glass of champagne. A pedicure doesn't get any better than that! I was also gratefull for the spa's exceptional customer service, lovely atmosphere and chance for some downtime.

For Haiti

2010-01-14T09:55:00.000-08:00

This post is a departure from my usual blog posts. At this time, the people of Haiti are trying to literally dig themselves out of what is one of the most devastating natural disasters to occur in the past 200 years.

Sitting in my cushy office, I am grateful for all I have: my home, my family, my health, my life. The idea of non-attachment in yoga philosophy comes to mind at a time like this. I shouldn't be too attached to these things because they are in fact finite. I will lose them eventually. But most of us have warning, time to come to grasp with this idea. Most of us have a lifetime. The people of Haiti weren't so lucky. For many, they were slammed with this fact in one fell swoop.

We can't all jump on a plane to go help. That job is set aside for the brave men and woman who are being deployed to Haiti as we speak. What we can do is help them do their jobs. In Canada, the federal government has pledged to match our donations dollar for dollar up to $50 million.

There's no excuse not to help. To make it easier, here's a link to the Red Cross

If you don't live in Canada, the American Chapter of the Red Cross will surely take your money too.

Help the people of Haiti.

UPDATE: Since writting this post, the people of Calgary have started planning their own fundrasing event for the people of Haiti. All proceeds go to the Red Cross. Say what you will about social media, including Twitter where the event took off, but it gives people the opportunity to connect and do great things. For more information on YYC4Haiti, go to the event website. I'll be there and I am donating an in-home yoga class for the silent auction.

If you can't make it to YYC4Haiti and like to watch, click the streaming video link here.

New Year, New Perspective

2010-01-08T20:30:00.000-08:00

Here's a taste of my YogaTheory Ezine sent out bi-monthly. Have a read of my first for 2010. If you're interested in reading more, sign up here.

I hate resolutions.

For a brief time I fell into the trap of setting resolutions every year. Needless to say, I experienced what most people do when they fall off the wagon: discouragement, frustration, a sense of failure, a desire to give up completely and take up wine drinking for the rest of the year to ease the pain.

Then I got wise.

My mistake was I confused resolutions with how I viewed myself. My resolution may have been to stay away from chocolate but what I really wanted was to improve myself, feed my soul, and be a better person. This doesn't happen overnight and it definitely doesn't come without some major hick-ups along the way.

Let me use yoga as an example by telling you WHY I love yoga. There is no such thing as perfection in yoga. There is no real ultimate end goal.* Every time I go to the mat to practice or take time to meditate, the situation is different. My body reacts differently (no matter how I fight it some days), my state of mind is different, even the environment I'm in is different. It's how I deal with these differences and the challenges they represent that is the reward. It's the doing that matters.

Allow me to use another yogic example, the Bhagavad Gita. Dating back to as early as fifth century B.C.E., the Bhagavad Gita is Book Six of the much larger sacred Indian text, the Mahabharata. This text plays a strong role in yogic philosophy and one line that always stuck with me is the following:

“Thou hast power only to act not over the result thereof. Act thou therefore without prospect of the result and without succumbing to inaction”

In other words, get off your butt, work towards your goals, but don't worry about setbacks or immediate results because you can't control them anyways. You may disagree with the last part but what I want you to focus on is the inaction part. Just do. Act to achieve your goals day by day, step by step, and the rewards will co me. Like a lifelong yoga practice, reaching your goals doesn't need to happen without setbacks. In fact, that's completely unrealistic.

But when the setbacks happen, keep moving, don't get discouraged, and before you know it, you will be the person you want to be, drinking wine to boot.

Namaste...and Happy New Year,

Kim

* There is an ultimate goal to the practice of yoga but as it can't be measured in months or even years, I chose leave it out here.

Happy 91st Birthday Guruji

2009-12-14T18:41:00.000-08:00

BKS Iyengar turns 91 today.

Thank you Guruji for inspiring my practice and my love of teaching.

He made The 2004 Time 100 list of most influencial people for his profound gift of bringing yoga to the West and his teachings continue to inspire yoga instructors all around the world.

Have a peak below at footage of BKS Iyengar in his 20’s from a classic 1938 newsreel and then demonstrating pranayama and Sarvangasana variations 45 years later in 1987:

All I want for Christmas..

2009-12-10T20:50:00.000-08:00

I'm an Ambassador.

Not for the UN. I'm an Ambassador for the Power of Movement, the world's largest yoga fundraising campaign in support of arthritis and autoimmune research. Check out me and my fellow ambassadors here.

My role is to help spread the word for the cause and increase involvement in my community. This is the second year I'm linked to the event and hope to help make this fundraising year the most successfull yet.

Why do I care? I have several young family members, friends, and yoga students who have been disgnosed with various forms of arthristis, too many to name here. I see the way this disease negatively impacts their quality of life. Arthritis is a disease misunderstood by many and whose research is grossly underfunded. My hope is Power of Movement can both educate and increase funding for arthritis research.

So where does Christmas come in? All I want for Christmas is your support. Help me fundraise.

Thank you in advance for your generosity.

Merry Christmas and Happy New Year!

Nov. 15th: Day 3 of the Margot Kitchen Workshop

2009-11-18T13:19:00.000-08:00

Focus: Fun with ropes* and backbends. Today we prepped for and worked on poses "at the back of the book", referring to advanced poses towards the end of Light on Yoga by B.K.S. Iyengar.

* If you don't know what a yoga rope wall is, check below for a pic of my home studio wall. I'll post more photos soon showing the wall in action.

Supta Konasana (Reclining Bound Angle) - two straps around legs
Supta Virasana (Reclining Hero)
Uttanasana - feet hip width apart, heels out slightly, toes in
Surya Namaskar (Sun Salutations) - variation
Urdhva Prasarita Ekapadasana (One Foot Extended Upwards Pose)
Urdhva Muhka Svanasana into Halasana (Upward-facing Dog into Plough) - on the ropes x 20
Udhva Muhka Svanasana (Upward-facing Dog) - with ropes, partner using a slant board pressing in and up on lower tips of shoulder blades
Purvottanasana (Intense East Stretch Pose) - alternate between on the ropes and on the mat (from "table top" to the full pose), feet flat on the floor
Urdhva Danurasana (Upward Bow) - on the ropes: rope placed high on your tailbone, toes at wall, arching over to the floor
Urdhva Danurasana II (Drop-back Upward Bow) - on the mat, with a partner or not, arching over to the floor; some participants worked on coming back up to standing
Halasana (Plough Pose) - on a bolster
Savasana

Nov. 14th: Day 2 of the Margot Kitchen Workshop

2009-11-17T13:16:00.000-08:00

Focus: Twists.

Virasana (Hero Pose)
Parsva Virasana
Parvattasana in Virasana
Adho Mukha Svanasana (Downward-facing Dog)
Uttanasana
Salamba Sirsasana (Supported Headstand) - Practiced at the wall and in the middle of thw room. The focus was for us to move away from doing a "Canadian Headstand", one where you are always leaning forward slightly. I admit I do this. Fear of falling back is always a culprit but even more so is having a solid foundation in the wrists, arms, and shoulders. Moveover, when my legs work properly there is more ease in the pose. Key points to remember: outter thighs draw in, internally rotate the legs, contract the inner thighs
Utthita Trikonasana - Place one hand in the hip crease of the leading leg and the other hand on the tailbone. The idea with a hand on the hip crease is to draw the hip in while still externally rotate the leg. The hand on the tailbone is there to bring awarenes to tucking the tailbone while moving into the full pose
Utthita Parsvakonasana
Prasarita Padottanasana
Parsvottanasana
Virabhadrasana I - same as UT with keeping the hand on the tailbone and maintaining the tucked tailbone
Virabhadrasana III
Parivrtta Parsvakonasana - from kneeling in lunge on the floor. Lunge, twist, then lift knee off the floor
Upavista Konasana
Parsva Upavista Konasana
Triang Muhaikapada Paschimottanasana
Marichyasana I
Krounchasana
Parsva Krounchasana
Adho Muhka Svanasana
Janu Sirsasana
Salamba Sarvangasana I
Eka Pada Sarvangasana
Parsvaika Pada Sarvangasana
Halasana
Karnapidasana
Parsva Halasana
Parsva Karnapidasana - this was a new one to me. Margot was smart for having included it. I nice deep twist while mainatining the Sarvangasana-zen feel
Savasana

Nov. 13th: Day 1 of the Margot Kitchen Workshop

2009-11-16T10:42:00.000-08:00

As with all her workshops, Margot began by giving some words of wisdom. She choose this time to share insights from her latest trip to India. Margot mentioned how Geeta Iyengar emphasized how practitioners must "find out for themselves" about the asanas and how their bodies relate to them. Geetaji spoke of the need for a commitment to independent practice to nurture and deepen and understanding of their practice. Only then can the yogi move beyond the superficial gains made by going to classes and workshops and become fully emmersed in their practice.

My thoughts: I completely agree. I have had many "ah-ha!" moments while attending classes taught by the best, but the greatest stuff has come about when practicing solo. I've had the best breakthroughs about my mental limitations through my home practice, not to mention my physical challenges.

Good advice from the best of the best..

Focus: Pranayama. Think poses to open the chest, collar bones, rib cage, and shoulders all in prepration for breath work. Here is the sequence with some notes on points that stood out for me.

Adho Muhka Virasana (Downward-facing Hero): Emphasis on lengthening the front of the body, not only the back. The back also needs to elongate in two directions: backwards and down towards the heels and forwards towards the shoulders. The shoullders and upper arms externally rotate towards the floor. The hands can be placed at the outter edges of the mat to help maintain this action and broaden the upper back. Elbows are kept off the floor for a more active pose.
Adho Mukha Svanasana (Downward-facing Dog): Same points as in AMV. Keep the feet widder than hip width with the heels out slightly to broaden the buttocks. Keep the upper arms in the shoulder sockets
Uttanasana (Standing Forward Bend): Same action in the feet as in AMS, broaden the buttocks; grabbing the backs of the calves or hands on the floor
Salamba Sirsasana (Headstand)
Dwi Pada Viparita Dandasana - through a chair, crown of the head on a bolster

Here is what we use for a "yoga" chair:

Bharadvajasana - seated normally on a chair
Salamba Sarvangasana I and II (Supported Shoulderstand) - using a chair, bolster under the shoulders. This is an active version of the pose where you come completely off the chair with the body, i.e., no "sitting" on the seat of the chair nor are the legs supported by the back of the chair. By grabbing the back run of the chair with my palms turned up, I could externally rotate my arms more resulting in a more open chest and fronts of the shoulders.
Niralamba Sarvangasana I (Unsupported Shoulderstand) - on a chair, bolster under the shoulders, arms over the head along the floor

Lower back release - laying on the floor, shins resting on the seat of the chair, lower back supported by a bolster
Bharadvajasana - seated sideways on a chair twisting towards the back of the chair
Bhastrika Pranayama (Bellowing Breathing) - seated backwards in a chair, feet flat on the floor and pointed forward. The idea was to hold onto the back of the chair to once again open the chest, broaden through the collar bones, sit up straigh, and open the groins and hips. Use an alternate nostril fingertip placement. This type of breathing is used to clear the nasal passages without the use of say, a neti pot. It works!
Ujjayi Pranayama (Conquering Breathing) - seated backwards in a chair. Same alignment points as for Bhastrika Pranayama

* Personal note: After sitting in a chair backwards for the previous two types of pranayama, I developed knee pain. I had to work on not allowing myself to be distracted by the pain. Eventually I corrected this for myself by turning my feet ourwards so they matched the direction of my knees (pointed out from the abduction of the thighs).

Viloma Pranayama (Interrupted Breathing) - in Savasana II supported on a bolster, folded blanket under the head
Savasana (Corpse Pose) - bolster placed on thighs

Iyengar Workshop with Margot Kitchen, November 13-15th, 2009

2009-11-16T09:37:00.000-08:00

One of the many requirements for completion of my Iyengar Teacher Training was to attend a workshop this past weekend taught by my dear teacher, Margot Kitchen. I would have attended regardless but it's always a priviledge to skip to the head of the line when registering because you're teacher is, well, the teacher. I was late signing up and would have missed out on attending otherwise (sorry again for my tardiness, Margot).

As a trainee, I had to complete a workshop-related assignment which involved doing a review of the workshop: discuss the points that resonate with me, decide if there was a balanced class each day, discuss the use or lack of use of linking, pinpoint a theme if any to the weekend or to each day, and take note of anything else I thought was relevant.

Margot even offered to receive the trainees thoughts how the workshop could have been improved. A gracious gesture from a Senior Iyengar teacher with decades of experience!

My next few posts will discuss the above and give the sequence of classes from each day.

Stay tuned; there's more to come.

The Dance Master: Natarajasana

2009-10-29T10:37:00.000-07:00

I've obsessed over this pose too over the last little while. Here's a breakdown of the how-to's and a sequence to help get you there...

Sequence

1. Supta Virasana
2. Matsyasana - supported on a wood block with straight legs
3. Supta Padangustasana
4. Adho Muhka Virasana
5. Adho Muhka Svanasana
6. Uttanasana
7. Eka Prasarita Padottanasana
7. Utthita Hasta Padangustasana I, and II
8. Parivrtta Hasta Padangustasana
9. Natarajasana
10. Uttanasana variation, buttocks against wall, hands clasping elbows
11. Bharadvajasana I
12. Marichyasana I
13. Upavista Konasana - forehead supported on bolster
14. Savasana

Recipe for Natarajasana:

1. Keeps your hips in square and in line even if this makes your pose feel smaller
2. Ensure the knee of the raised leg stays in line with the hip. Draw the leg straight back
3. Open the chest and lengthen forward and up to curve the spine without strain
4. Keep the shoulders square and broaden the collar bones
5. Grab the pinky side of the foot of the bent leg with the palm up. To do this, turn and point the foot out to the side
6. Rotate the lifted arm so the elbow eventually points forward and the palm faces down towards the floor

* Step 6 is my nemesis. The rotation of the arm never ceases to challenge my strength in my shoulder and tends to be the reason I have to eventually end the pose. It's a good thing though..

7. Don't think of using your arm to lift the leg but rather use your hip adductors

And remember: it isn't if you will fall but when. You will fall. Accept it and you'll enjoy working with this pose even more.

A Crane Gone Sideways: Parsva Bakasana

2009-10-28T10:36:00.000-07:00

I used to think Sideways Crane was ambitious. Talk about negative thinking. I became midly obsessed, working on it daily until everything clicked. There were many face plants and failed takoffs, I assure you. Now this pose is as familiar to me as some of the other simplier balancing poses, like Bakasana. Here's a how-to including a sequence and pose recipe:

Sequence:

1. Jathara Parivartanasana
2. Marjaryasana
3. Adho Mukha Svanasana
4. Uttanasana
5. Jump to Adho Muhka Svanasana and back to Uttanasana. Repeat x5
6. Chaturanga Dandasana
7. Malasana
8. Pasasana
9. Bakasana
10. Parsva Bakasana
11. Paschimottanasana
12. Savasana

Recipe for Parsva Bakasana:

1. Crouch as if going into Malasana (Garland Pose)

2. Twist to the right and get the back of your left arm (tricep) to come as far over to the outside of the outer right thigh and as far up to the hip as possible

3. Place your left palm on the floor "locking" the left arm on the right thigh. Place your right palm on the floor making sure your hands are shoulder width apart. This is a CRUTIAL TIP. If your hands are too narrow, you won't have the broadness in the upper back necessary for this pose. If you're unsure, think of going slightly wider to broaden your stance with your hands. This was an essential step for me

4. Bring your weight forward into your hands and off your feet. Look ahead

5. Think of rounding your back, engaging your core, and compacting your legs. Think: suck the outer thighs in, suck your inner thighs together, and keep your feet touching. Another TIP: Feel as if your bottom right leg is helping to lift your top left leg

6. Take the weight completely off your feet, be brave, and voilà! You're in Parsva Bakasana

7. Most importantly: If it doesn't come, practice again and again. When it does come, you'll be perfectly perched in this beautiful pose

"Knowledge has no ends." - B.K.S. Iyengar

Hands Down: Adho Mukha Vrksasana

2009-10-27T10:35:00.000-07:00

Coming soon..

Moksha Calgary and Power of Movement

2009-10-08T10:31:00.000-07:00

I visited the new Moksha Yoga Calgary studio in SE Calgary to meet Erin Moraghan, Senior Development Officer of the Arthritis & Autoimmunity Research Centre (AARC) Foundation and Founder of Power of Movement, a national fundraiser for arthritis research. I became involved in Power of Movement the year before and was meeting Erin to discuss ways to improve the 2010 Calgary mega-session event. Erin was also the guest teacher that evening at the Moksha studio that evening.

For more information on Power of Movement and how to become involved, visit thir brand spanking new website at http://www.powerofmovement.ca

As far as the class is concerned, and I'm not simply saying this because I know and like Erin, it was wonderful. The studio is beautifully zen and spacious in it's decor and layout, frankly a joy after the packed-in-like-sardines experience at Hot Yoga on 17th the previous night.

The yoga class and it's sequence stayed closer to what I would call traditional hatha yoga with some Surya Namaskars or Sun Salutations added into the mix. The asanas or poses weren't named differently just for the sake of being different. The pace allowed for longer holds of the poses and frankly, made this Moksha class more of a challenge physically for me then the Bikram-esque class I attended the night before. Not because of the heat but because the sequence of poses didn't allow for unneccesary breaks in the flow of the class. Demonstrations and cues were clear and and easy to follow. The class was well-rounded in it's inclusion of poses from each group (i.e., standing, twisting, forward bends, and backbends). The final Savasana or Corpse Pose was lengthy enough to allow for a proper relaxation period as the end fo it all. Surprisingly, students were told to come out of Savasana when ready but I always prefer to be guided out. A small criticism but one which I think it's important as how you practice Savasana sets the tone for how one feels after class.

Regardless, I would recommend any yogi check out the Moksha Yoga Calgary studio. A true gem in SE Calgary.

http://www.mokshayogacalgary.com

105 Degrees

2009-10-07T10:28:00.000-07:00

My first visit to a Traditional Hot (aka Bikram) yoga class came when a friend invited me to join her. A practical newbie to yoga, she had started going to the studio a couple of weeks before. And why not? The studio was located only a couple of blocks away from her place. Lucky girl. The studio in question: Hot Yoga on 17th in Calgary, AB. A relatively new location, the studio has been open for less than a year. I had heard a great deal about it, not surprising as hot yoga has become all the rage, and the temptation to go proved too much. Not to mention I was in a bit of a funk the evening we went and some hot, sweaty yoga was hopefully just what the doctor ordered.

First impressions: the studio is beautiful. Modern decor and dim lighting entice you in, that is of course once you get in!! The parking situation is horrendous. I counted my lucky stars for having my little Mini Cooper able to park in the tightest of spots. But I digress..

Back to the beatiful studio. I remember thinking to myself it would be hard for other older studios in town to compete with this new class of studio based on environment only. I felt like I was at a posh spa instead of a yoga studio. I took mental notes for the redesign of my bedroom.

I had heard Hot Yoga on 17th was popular and this was obvious as soon as I entered the tiny loby. The place was packed. For the second time that night I counted lucky stars for having reserved a spot for the class in advance online. It would have been frusturating to drive across town, fight for a parking spot, only to be denied entry into the class. A definite thumbs up to the studio for having the online resvervation system in place.

The changing area was a plus, although also packed. Having only two toilets for a room full of women seemed inadequate.

We enter the sole studio before class, the heat hitting us like we just got off the plane in India. Not a bad thing. I quickly realize my concern of being turned away was unwarranted because I don't think anyone is ever turned away. The studio was packed to capacity.

The sequence: even after over a dozen years of practicing and teaching yoga, it never ceases to amase me how many different takes their are on the yoga postures and their sequecing. Traditional Hot (TH) yoga was the biggest diversion from the "norm" I'd experienced yet. The names of the postures left me a little lost. The poses were challenging for the seasoned practitioner and I could quickly see how people would get hooked on this style of yoga. A novice however could easily walk away from a class with muscle strain and back pain, as my friend did after her first class. There was little guidance given to those students who needed variations due to limitations in their bodies, even though it was supposed to be an all-levels class. Maybe it's the therapeutic teacher in me coming out but I think portions of the TH sequence lack some consideration for the bodies of a novice practioner. I even found portions of the class hard on my body. The transitions back and forth between savasana and seated poses were jarring and the continuous sit-ups directly from savasana left my back feeling strained.

The sequence never changes either. You can attend the class over and over and you'll always get the same 26 postures in the same order. This definitely allows for someone to quickly become confortable in the class as they know what to expect. But when do you get to progress? I need to leanr more about how the Bikram system works I guess.

Overall, I left the class feeling refreshed. My skin felt wonderfully soft the next day. Nice perk! I personally was not sore in the days following. I'd go back, hopefully on a day where the studio was a little less busy.

Follow Up: Wednesday, October 14th, 2009

To come..

My following visit to the same class, same studio, a week later wasn't nearly as successfull.

Sept. 20th: Day 3 of the Jayne Orton Workshop

2009-09-26T10:27:00.000-07:00

Another four hours with Jayne today. I had stayed up late the night before and was wiped, not to mention s-o-r-e from the two previous days. Funny how those things don't matter once you get into the groove of a good workshop. On the last day: Arm balancing, hip openers, and more fun things.

Gomukasana (Cow Face Pose) - Nothing new here. My outer thighs were thanking me *ahem* afterwords so I had to include it here for you.

Baddha Konasana (Bound Angle) - Done alone on blankets for support, them with friends in groups of three. Picture one person in BK holding the ankles of a second person standing in front of them and a third person with two straps lopped around the thigh creases of the BK person. Think medieval torture device as the standing person steps back slowly while the person with the straps draws back and down. Goal: surprisingly not the make you cry but rather to ground the buttocks, keep the BK person's thighs rolling back, and their spine lengthening forward. Lovely.

Bhujapidasana (Shoulder-pressing Pose) - Stand in Tadasana with the feet slightly no wider than hip-width apart. This is unusual for me as I generally try to keep the feet wider. Crouch down and lift one heel, take one arm through your feet and place the hand down. IMPORTANT! Instead of dropping the heel down, make sure the back of the thigh is resting high on the upper arm near the shoulder. Do the same with the other heel and hand. Then as you press up and straighten your arms, continue to press your inner thighs against your upper arms. Then all you need to do is hang out monkey style..

Bakasana (Crane Pose) - Women, listen up! Take your hands wide to make up for our narrow upper frame. This helped me even my with my broader shoulders. Keep the elbows in line with your wrists, take your time, and lift up onto your toes first before taking the leap with feet off. Then straighten your arms. Breath.

Salamba Sirsasana II (supported Headstand II) into Bakasana - Take your time, elbows in line with the wrists, an place your shins onto your upper arms first before lifting your head completely off the floor.

Parsva Bakasana (Side Crane Pose) - Crouch, walk your hands to the right side, and place them wide apart on the mat. The left upper arms and armpit stays close to the outer right thigh. Walk your feet around to the left and then using your lower right leg to lift the left, place your right thigh against the left upper arm. Balance.

Vasisthasana (Side-plank Pose, stage 1 and full-pose) - We positioned ourselves perpendicular to the wall with the lower foot's inner edge pressing against the baseboard. Feet stacked at first, then we took the top leg up as vertically as possible while holding the big-toe.

Akarna Dhanurasana (Archer Pose) - A great way to end an incredible workshop. I made big strides in my own body with this one. Variation: Take the bent leg tight into your side, draw the knee back as much as possible without collapsing in the spine and overly externally rotating the hip. Grab the foot of the bent leg with both hands if possible. Straighten your bent leg all the while keeping the thigh as close to your body as possible. Draw the thighbone back down into the hip socket. Repeat the sequence of thigh into the body, leg straightening, thigh bone down as many times as need until the leg is straight. Full pose: Do the above again but this time hold the big toe of the bent leg; hold the big toe of the opposite straight leg with the other foot.

Sept. 19th: Day 2 of the Jayne Orton Workshop

2009-09-25T10:26:00.000-07:00

Day 2 consisted of 2 sessions, 4 hours in the morning and 2 hours in the afternoon. Needless to say my body was an aching unit later that evening. The below descriptions are not for beginners but rather those who have are already familiar with the poses and have good body awareness. Having said that, some of the cues below can be practiced by a novice student. One focus: twists. Here are the poses and cues that stood out for me in sequence:

Vrksasana (Tree Pose) - For the bent leg, concentrate here on pressing 1) the inner thigh forward and 2) the small toe/outer heal side of the foot into the inner thigh to allow the hip to open and the knee to point out to the side. For the standing leg, contract the thigh muscles, lift the knee cap, and draw the outer hip and thigh in. These actions compact the hips and help to maintain the placement of the bent leg foot (no slippage!) and balance. Students who are less steady can stand with the wall behind them at arms length

Parighasana (Gate Pose) - Similar actions to Vrksasana - showing off the concept of linking* in Iyengar yoga. Instead of straightening the "leading", externally rotated leg, bend the knee and place the foot flat on the floor, front edge of this foot in line with the opposite kneeling knee. I like to use the front edge of the mat for this to ensure the knee and foot are perfectly in alignment. Place a block in front of the leading heal. Bend towards the leading leg as usual and place your hand on the block in front of the leg. Press the inner thigh of the leading leg forward towards the front edge of the mat. Don't bend forward at the waist! Use the arm whose hand is on the block and press back into the inner thigh. This last action helps you to twist the torso, open the chest, and look up

Garudasana (Eagle Pose) - Place your feet one foot-length away from the wall. Take your feet together. Bend the knees slightly and rest your buttocks on the wall, back off slightly while maintaining it's nature curvature. Cross the right leg over the left, tucking the shin and foot around the standing leg calf. This variation allows those who may not be able to usually "bind" the legs do to so being balanced against the wall

Utthita Hasta Padangustasana (Extended Hand-to-Big-Toe Pose) - Not really big news but using the wall for all variations of UHP is great for keeping the hips level and thighs compact

Adho Mukha Vrksasana and Eka Pada Mukha Vrksasana (Handstand) - While facing the wall, this variation allows you to get more extension in the spine by pressing the feet/fott into the wall

Salamba Sirsasana (Supported Headstand) - Using a folded blanket under the arms to allow for the little fingers to come off the edge helps the wrists the press down and ground. Another trick I liked was to keep the thumbs together to prevent the wrists and forearms from rolling out

Salamba Sarvangasana (Supported Shoulderstand) - Many styles of yoga use no blankets to practice this pose; Iyengar is not one of them. I even figured I could use 5 blankets to give myself LOTS of height under the neck. This extra height is more than I've ever used and may seem excessive to some but keep in mind it frees the back of the neck to prevent stiffness. The extra support cause a rebound action in the torso where the chest opens more, the upper back is allowed to extended, and the pose eventually becomes almost effortless

Marichyasana I and III - For M I, allow the buttocks to come off the floor slightly to enable a proper, safe, and full forward bend. For M III, sit with your back towards the wall and when you twist, take the leading hand back pressing against the wall to leverage yourself into a deeper twist.

Parivrtta Janu Sirsasana (Revolving Head-to-Knee Pose) - We also practiced regular JS but I'll only talk of the revolving pose here. Jayne showed how you can twist, lean way back towards the side of the straight leg, allow the bent leg to list off, and reach up and back with leading arm (bent-leg side). This point of this prep work was to allow for a deeper rotation in the torso usually restricted for most by the grounded bent leg. From there, garb the foot and work to press the bent leg down again.

*A note on linking: The process in Iyengar yoga whereby poses with similar cues and actions in the body precede one another. The benefits of linking are to teach proper body alignment in beginner poses and prepare the student to eventually practice more advanced poses.

Sept. 18th: Day 1 of the Jayne Orton Workshop

2009-09-23T10:26:00.000-07:00

Our first session with Jayne was 3 hrs. Some poses from the workshop have been excluded here to keep things brief. The poses you see below are listed in the order Jayne taught them to maintain as much of the Iyengar sequencing as possible. Here are the poses and cues which stood out for me:

Supta Padangustasana (Reclining Hand-to-Big-Toe Pose) I and II - the thigh bone of the lifted leg needs to draw back into the hip socket to keep the hip joint stable (N.B. this action is used in many other poses! e.g., Tadasana, Adho Muhka Svanasana, etc), hands can hold either end of the strap with elbows to the edge of the mat to keep the chest and collar bones broad; opposite leg extends out and stays lifted off the floor an inch or two before being lowered down. Think: I need to bring the back of the thigh down to touch the floor first, then the calf, then the heel. Watch the toes! Tadasana feet with the pinky toe and outer heel drawing down towards the floor to keep the toes level.

Tadasana (Mountain Pose) - use a brick between the inner heels so as to not collapse through the inner edges of the feet, arches, and ankles. How-to: roll to the outer edges of the feet and then roll back to press the inner heels into the block; at the same time, ground through the big toes of both feet. Press the thighs back and remember to keep a slight internal rotation of the legs

Parvottasana - Keeping the thumbs together; once the conventional way, once starting with the elbows bent, backs of the hands on the top of the head and pressing up. The latter version is intended to keep the arms in line with the ears but it's a much more intense pose. That's an understatement!

Urhva Hastasana (Upward-facing Hands) - With a block between the hands, once the conventional way, once starting with elbows bent, block on the top of the head and extending up (similar to Parvottasana - linking)

Ardha Chandrasana (Half-moon Pose) - Lift the thigh bone into the hip socket as you straighten the standing leg. Brilliant cue! My stability went from nothing to rock solid.

Parivrtta Parsvakonasana (Revolving Side Angle) - Same action as AC

Parsvottanasana (Intense Side Stretch Pose) - Arms up, palms facing forward, bending forward with arms reaching forward, arms down to blocks or floor; front outer hip must draw inwards and back into the hip socket

Virabhadrasana 1 (Warrior 1) - Done on a chair. I had never tried this variation before. Sit with your front bent leg through the back of the chair, front outer heel pressing against the front leg of the chair where possible. Back leg extends so the back heel can press into a block behind you. Using the back of the chair, press your hands and lift yourself off the chair slightly. Here is where the real work comes in. Lift and lengthen the front of the body from the pelvis to the naval, to the chest. The tailbone draws in and up, the spine lengthens up, and you now have a much longer torso with more freedom in the lower back. Then "sit-don't-sit" back on your chair so as to not loose the action in the torso. And if that weren't enough, with your back leg contract your thigh and press your hip and top of the thigh forward into the back of the chair. These last steps create a strong, stable, long back leg with a more rotated pelvis.

Important note: chairs with padded seats as better here ;)

Because we hadn't had enough, we then practiced Virabhadrasana 1 without a chair. Maybe it was Jayne's teaching, maybe I was warmed up or in the "zone", but my VB 1 never left so good especially in the back leg.

Seems as though there were quite a few "lightbulb" moments. This is going to take longer than I thought..

Iyengar Workshop with Jayne Orton, September 18-20th, 2009

2009-09-21T10:23:00.000-07:00

I attended a workshop this past weekend at the Family Yoga Centre in Edmonton taught by Jayne Orton. Jayne is a certified Senior-level Iyengar yoga instructor teaching in Birmingham, England. With 30 years experience teaching and over 35 years practicing Iyengar yoga, you would assume she knows her stuff. I am nevertheless thoroughly impressed by her teaching and charisma over the three-day workshop. Her insight into the Iyengar method, the proper movement of the body in postures, and yoga in general solidifies the fact that Jayne has done her work over the years. Iyengar instructors at her level don't get there overnight. They especially don't gain that level of proficiency in their teaching by taking a weekend instructor course. It take years, decades to learn what they have and it takes personality and talent to teach as well as they do. I continue to aspire to that level of teaching. Until then, I'll blog about my experiences here.

The next few entries on the workshop aren't a step-by-step synopsis but rather a review and discussion of the instructions that stood out for me. I'll discuss the "lightbulb" moments where I made real progress in my poses and gained knowledge of what works for my body. I'll also mention pointers that stood out as ways to improve my own teaching.

Stay tuned.

P.S. Feel free to comment on Jayne's teaching if you've been lucky enough to attend her classes before.

Balanced

2009-09-16T10:23:00.000-07:00

I was inspired by a fellow yogi to practice arm balancing tonight. Not usually my first choice but after this, I just may be hooked. 40 mins.

1. Adho Mukha Vrksasana (Handstand), tuck: I chose to practice this pose in a tuck to worry less about balance and more on the position of the pelvis and torso; I also like it for building core strength. Don't get me wrong: a wall was nearby, just in case. 3 mins

2. Bakasana (Crane): I worked first from a squat, then from Salamba Sirsasana II (Supported Headstand II); the latter is more difficult and takes more time. I appreciate both, especially when I get cocky, move too quickly from one stage to the next, and face plant into the floor. 5 mins

3. Dwi Pada Koundinyasana: Beginning in Salamba Sirsasana II, this pose isn't one I hold for hours. I rarely practice it so any improvement in reducing the warp speed I use to move from one step to the next is a good thing. Pointers here, even more so than in Bakasana, is to maintain strong legs, keep the elbows exactly at 90 degrees and in line with the shoulders. Oh, and next time I'll throw in a twist to prepare the spine for the twisting transition from pose to pose. 30 sec x 3

4. Dwi Hasta Bhujasana: What I remember here is to keep pressing the thighs into the arms, which leads or "links" nicely to the name of the next pose, and to keep the weight well back into the palms. 1 min

5. Bhujapidasana: Taking the previous pose a step further and crossing the ankles. I prefer this pose to the later for this very reason; I find the "lock" made by the ankles helps keep me there. 1 min

6. Padmasana (Lotus): To prepare the hips and knees for a variation of the next pose. 2 mins

7. Mayurasana (Peacock): Done once with the hands out to the sides and once with the hands in the classic pose backwards towards the hips. I admit, I can't take the feet off the floor in this pose..yet. 1 min

8. Padma Mayurasana: The fact that one's weight is distributed closer to the body's centre of gravity in this pose makes it easier than Maryrasana to lift off the ground. 1 min

9. Eka Pada Rajakapotasana (One-legged King Pigeon): This pose has become a consistent part of my practice lately and so I throw it in again. 2 mins per side

10. Hanumanasana (King Monkey): Another favorite, I seem to be unable to put anything else following EPR. 1 min per side

11. Jathara Parivartanasana (Stomach Turning Pose): modified version with bent knees to release the spinal and abdominal muscles. 1 min per side x 2

12. Savasana (Corpse Pose) 10 mins

If nothing else can slow you down, arm balancing definitely will.

Upsidedown

2009-09-14T10:20:00.000-07:00

Inversions were always my nemesis. At the same time, they have taught me more about my practice and yoga than any other groups of asanas. Lessons learned: a headstand is not something to do at a party but it can feel liberating in the confines of my home. 40 mins

1. Salamba Sirsasana I (supported Headstand I): Lately this pose has felt rather off to me. I can't seem to ever "get" there, which wouldn't necessarily be a bad thing if it weren't for the lack of ease I'm feeling. I did discover with the help of one a senior teacher that I've been placing my elbows too narrow for my shoulders. Bring back the ease. 5 mins

2. Pincha Mayurasana (Peacock feather): One of my favorites. This too felt difficult today, with my hands feeling like they have the strength of an 8-year old and my balance all but gone. Note to self: just because you like it and it's usually easy for you doesn't mean you can neglect this pose. 5 mins

3. Adho Mukha Vrksasana (Handstand): Today I practiced it facing and with my feet on the wall. I like this variation because it gives me freedom through my shoulders and back. I can also use my legs strength to lift more through the shoulders by pressing my feet into the wall. Arms feel like twigs here too today. 2 x 1 mins

4. Chaturanga Dandasana (Four-limbed Staff Pose or as the non-yoga nerds call it: plank): In some stroke of idiocy I thought "If my upper body feels week today, why not work on it by adding CD?" Not a good idea. it was a shot-lived affair with this pose today. 15 sec x 2

5. Adho Muhka Virasana (Downward-facing hero): Because I needed a rest. 1 min

6. Eka Pada Rajakapotasana (One-legged King Pigeon): Started working with a strap looped around my back foot to help open the front of the body and shoulders. I have been working more on tucking the tailbone, releasing the buttock muscles, pressing down through the back shin, and lifting from the naval up to the centre of the chest to gain more lift and ease in the back. It's working nicely. 2 min per side

7. Hanumanasana (King Monkey): Supported on a folded blanket today. 2 min per side

8. Salamba Sarvangasana (Supported Shoulderstand): A must have after the other inversions to bring the energy down. I used three folder blankets to support the shoulders and a strap around the elbows to keep them in line with the shoulders. No variations. 5 mins

Paschimottanasana (Seated Forward Bend): First with legs hip-width apart, then the classic pose with legs apart. Made sure to draw the hamstring muscles out to the sides to help create more inner-thigh rotation and pelvic tilt. 2 mins

9. Upavistha Konasana (Seated Wide-angled Forward Bend): Forehead supported on a wooden block. 2 mins

10. Jathara Parivartanasana (Stomach Turning Pose): bent-leg version. 30 sec per side x 2

11. Savasana (Corpse Pose): I thought the time would never come. 10 mins

A new perspective always comes from practicing inversions.

Yoga on a Plane

2009-08-19T10:20:00.000-07:00

9 hrs on a plane, even if it is business class, can stiffen the muscles of the most limber passenger. Here's what I did at about the half-way point, right after watching the second in-flight movie. All poses were done seated. Use your imagination: this practice could also be done at your desk. 15 mins

1. Bharadvajasana (Seated twist): feet flat on the floor, knees together, twisting to the right then the left using the armrest for leverage - 30 sec per side x 2

2. Shoulder rolls: Backwards and forwards, 10 in each direction

3. Head tilt: Tilting the head to the left first while lengthening down towards the floor with your right arm, flexing your hand and pressing down through your palm 2 x each side

4. Garudasana (Eagle Pose, arms only - I didn't want to get in the way of anyone in the asile): held for 30 sec each side then timed movements with the breath lift by lifting my elbows on the inhalation and releasing down on the exhalation

5. Parvatasana: Arms over the head (ok, not quite as my arms kept hitting the "overhead compartment", shoulders relaxed, pressing up through the thumbs and down with the small fingers - 30 sec x 2 (changing grip)

6. Reclining Airplane Seat Pose (sorry to whomever was sitting behind me): Eyes closed, airplane blanket and eye bag on, Ujjayi and Viloma pranayama (breathing)

2150 miles to go.....

Yoga and Bath: A Retrospective

2009-08-14T10:18:00.000-07:00

A quick synopsis of my adventures attending a yoga class in Bath, England...

Thank you to Simona Hernandez, owner of Yoga Bodhi, and Angela Roberts, my teacher while attending a class at the studio during a vacation to Bath, UK. As an Iyengar practitioner, I always try to stay close to my roots and meet others in the Iyengar community. My plan was foilded this time as the local Iyengar studio was apparently closed for summer break while I was in town. I discovered the Yoga Bodhi while on a walking tour of the city and luckily was able to attend a class there the next morning.

A blessing. The hatha class I took part in was Anusara-inspired and just what my tired, sore, vacationed-out legs needed. Angela was a superb teacher, keeping things light but with clear, concise direction. I even found myself faced with poses I had never tried or taught before, not uncommon when you delve outside your method.

Simona was equally welcoming. We shared a laugh with Angela over my "yoga instructor" response to the job question on the health and liability form. Apparently the reputation of an Iyengar instructor being a stickler for alignment is never lost on other yogis. I promise I wasn't judging your alignment cues, Angela. That wouldn't be very yogic of me and besides, they were spot on.

Overall, the experience of taking a class at the brand new studio was wonderful. It's nice to know no matter how far away from home, and no matter which style of yoga class you chose, you'll always manage to find a little yogic retreat for some R&R.

Visiting Bath, UK? Check out the Yoga Bodhi: http://www.yogabodhi.co.uk

Après Riding

2009-08-10T20:17:00.000-07:00

I took up mountain biking last year. In many ways, riding can do what yoga does for me: I practice living in the moment to take in every smell, sound, sight, and bump, especially when I bail! I love it so much I planned part of my vacation this year around a riding tour in Europe. I added an impressive amount of kms to my bike during the trip and with extra kms comes extra muscle tension. Here's what I did one day to work out the kinks. 45 mins

1. Virasana (Hero Pose): I used only a folded blanket for support under shins but you could use more to sit on depending on flexibility. Worked on grounding through the shins and small toes to keep the lower legs from rolling inwards. 5 mins

1a. Parvatasana: To lengthen the sides of the torso and provide a great stretch to the arms, shoulders, and spine.

2. Supta Virasana (Reclining Hero Pose): A must after riding. Still with a blanket under the shins, I practice this pose to lengthen through the tops of the knees and thighs. I always start using more support first under the ribcage and head to ease into it. Eventually I remove the support until I'm in the full, reclining pose with only a folded blanket supporting my back. Arms by my sides. The focus here is continually tucking the tailbone and grounding through the shins and toes. 5 mins

3. Adho Mukha Svanasana (Downward-facing Dog): To lengthen the spine, torso, stretch the backs of the knees, and open up through the shoulders. Used Ahdo Mukha Virasana to rest in between. 2 x 2 mins

4. Lunge to Eka Pada Rajakapotasana (One-legged King Pigeon): I always prefer to start with a lunge whether in my practice or in my teaching. It allows me to warm up the hip flexors and prepare for the more advanced posture. I use a conservative position for the front bent leg with the foot tucked in close to the body and gradually move the foot away. Today the leg made it in line with the bent knee. I finish by leaning forward onto my elbows and forearms for a more active stretch in the glutes. Move into Adho Mukha Svanasana before switching to the other leg. 5 mins

5. Uttanasana (Standing Forward Bend): To stretch out the back of the legs and glutes. I start high on wooden blocks for the hands placed under the shoulders in Ardha Uttanasana. Move to finger tips in line with the feet and eventually palms to the floor. Used a block between the inner thighs to maintain the action of strong legs. 2 mins

6. Padangustasana (Big Toe Pose): Continued into a deeper stretch here, bending the elbows and drawing the body down to the thighs. 2 mins

7. Bharadvajasana (Bharadvaja's Pose): Twist done standing against and twisting into a wall. 30 sec per side x 2

8. Natarajasana (Lord of the Dance Pose): Balanced myself against a wall doing a simple version by bending the knee, holding the ankle, and talking the foot to the glute. Move off the wall for the full pose, once using a strap and once without for the full pose. Using the strap allows me to bring my arms over my head, lift the leg, and come as close to holding the foot as possible. 5 mins

9. Marichyasana III (Marichi's Pose): Seated twist, keeping nose in line with the navel first for a more subtle twist then the full pose. 2 min

10. Upavista Konasana (Wide-Angle Seated Forward Bend): With support of a wooden block under the head. 5 mins

11. Savasana (Corpse Pose): Prone or on the stomach to release the back, head tilted to one side, changing sides half-way through. 7 mins

Ready for the next ride....later.

Practice for Neck Pain

2009-08-05T19:15:00.000-07:00

I developed rather nasty neck pain a few days ago. Here is what I did to work through the pain one evening when it had swelled and I developed an overall feeling of yuck. Practice time: 45mins

1. Supta Baddha Konasana (Reclining-bound Angle): To ease the pain. Done supported on a bolster with blanket under my head and two others supporting my thighs. Eyes closed. Ujjayi pranayama (breathing) - 15 mins

2. Supta Virasana (Reclining Hero): Forehead supported by bolster - 2 mins

3. Adho Mukha Svanasana (Downward-facing Dog): To take the pressure off my neck and head. Focused on releasing my neck down, using strong legs to take the weight back from my arms and shoulders. At the end, back to Supta Virasana - 1 min x 3

4. Adho Muhka Vrksanana (Handstand): To put my neck in traction and take the pressure off more. Used the wall for support in order to maintain the pose longer, findertips straight directly at baseboard - 1 min x 2

5. Uttanasana (Standing Forward Bend): Appropriate following headstand. Two versions: one with back directly against the wall, the other off the wall with hands clasping elbows - 2 mins each variation

6. Dandasana (Staff Pose); Preparation for seated poses and to lengthen the back and neck. 30 sec

7. Upavista Konasana (Seated Wide-legged Forward Bend): Head supported on a wooden block (lowest height) 5 mins

8. Viparita Karani (Legs up the Wall): To replace any version of shoulderstand, no props - 5 mins with arm variations

8a. Parvatasana: Taking the arms over the head towards the floor, holding, focusing on relaxing the neck and lower back as I do this; switching the hand grip and repeating

9. Jathara Parivartanasana (Belly-turning Pose): Laying on the ground, modified with one leg straight and the other bent, twisting towards the straight leg - 30 sec per side x 2

10. Savasana (Corpse Pose): Heavenly. Boslter under the knees, eye bag used, breathing through whatever discomfort was left in my neck - 7 mins ? It could have been more, I'm not sure ;)

Try it.

New Blog Focus..

2009-08-05T10:13:00.000-07:00

I'm switching gears with this newest blog. As a pre-requisite to completing the requirements for international Iyengar yoga teaching certification, I have to keep a journal of my personal practice. Truth be told, I have been very bad about doing this so far. Until my practice yesterday, which I will soon blog about, where a thought occurred to me while in a pose: I should blog about my practice. A much cooler way to complete the requirements while also sharing my experiences. The idea is I'll now be more diligent about journaling (fingers crossed!)

And for you purists out there: no, I didn't have an entire dialogue with myself about blogging. It was a nice moment of clarity during my practice and I hope it results in you enjoying my posts.

Kim

The Power of Movement - Arthritis Fundraiser

2009-01-09T09:35:00.000-08:00

Head to this link and pledge me in my effort to raise money for arthritis research.

http://my.e2rm.com/personalPage.aspx?registrationID=583000&LangPref=en-CA

I have several close friends and family members who have been stricken with the disease. This fundraiser is a simple way to show my support for them and their efforts to imporve their wellbeing and achieve a happier, healthy life.

Thank you for your support,

Kim

Yoga for Cancer Survivors DVD Series

2008-11-17T14:51:00.000-08:00

The much anticipated Yoga for Cancer Survivors DVD series was recently released. The program is a collaboration between the University of Calgary and Tom Baker Cancer Centre in an effort to research the effects of yoga on cancer survivors. The DVD series was produced in an effort to reach those who may be unable to attend a yoga class.

The following is a brief article and video CTV Calgary presented on their news show Monday, November 17th:

http://calgary.ctv.ca/servlet/an/local/CTVNews/20081113/CGY_Yoga_DVD_081113/20081113?hub=CalgaryHome

To order a copy of the DVD series, go to the following link:

http://www.fitter1.com/Catalog/Items/DVYCS.aspx

All proceeds go to support the continued running of the program.

Movember - Donate to End Prostate Cancer

2008-11-06T14:18:00.000-08:00

Trade Ego for Eco: Freecycling

2008-07-16T21:21:00.001-07:00

I often have conversations with friends about the benefits and joys, and drawbacks, of frequenting garage sales. Treasure troves or collections of junk? Guilt-free shopping or waste of time? The opinions are polar opposites. But one thing can't easily be argued: garage sales are a great way to keep items out of landfills. Here is another option: freecycling. The Freecycle Network is a grassroots movement where people can offer and find items for free in their own cities. To take part all you need to do is become a member of your local group. The most important rule? You guessed it. Everything offered must be FREE. Search for your local group at: http://www.freecycle.org/

Oh, and one other word of advice: multi-familty or community garage sales give you the biggest bang for your buck. Time efficient and if you get there early, you can have the pick of the litter. If you're a seller, they are a nice way of earning some extra money on a sunny summer day. So go on. Ignore the urge to hit the shopping malls (again) then go meet your neighours while finding that perfect...something...with your name on it.

P.S. A special thanks to my friends Tara and Allison for introducing me to the wonderful world of garage sales.

Calgary Yoga Day 2008

2008-06-11T21:33:00.000-07:00

Attention all yoga students, instructors, and aspiring yogis: Join the Calgary yoga community on Saturday, June 21st for the First Annual Calgary Yoga Day.

Held from 10:30-2pm @ Mount Royal College, the day includes a choice of 4 yoga classes taught by local instructors for FREE. All that is required from you is a donation to the Calgary Inter-faith Food Bank. What a perfect opportunity to try yoga for the first time and to give back to a local charity. I'm looking forward to participating...as a student.

To register or for more information, please visit: http://www.yogadaycalgary.com/

Trade Ego for Eco: An Introduction

2008-06-11T21:21:00.000-07:00

I had an idea awhile back to combine my interests of yoga and environmental stewardship. The tag line "Trade Ego for Eco" was born. The idea is we should let go of the thigns we think we need to make us happy to make room for what really matters. Ego comes from wanting to be richer, more powerful, and own more and better stuff. Eco means getting back to basics. I'll be using these posts to share ideas on how we can do this collectively. My hope is to also further explore for myself the role yoga plays in letting go of the ego. I hope you're inspired by "Trade Ego for Eco" to ask your own questions and hopefully find some answers.