Smooth Even Breath

At the start of your yoga practice- you begin to smooth & even out your breath.
Gradually taking your breath from the state it's in to a balanced evened smoothed state.
Ultimately- finding a smooth even breath speed you can maintain throughout
your practice and
then return to over & over throughout that practice.

One of the goals in your yoga practice is balance.
Smooth Steadiness and Ease.
Not just physically establishing this balance but in all aspects of practice and life as well.

It's not balanced to repeatedly go into & out of a pose that causes you pain in your low back.
It is balanced to have enough body awareness to listen to the pain
in your low back telling you it's there then
make adjustments to your practice to HONOR that message.

It's not so balanced to do a relaxing practice when you need energizing.
It is balanced to do a relaxing practice when you need to relax.
Get the idea?!

Find that place in each pose for you where you experience the most benefit
both physically & energetically.
Not pushing too hard- not pushing to little.
The harder the pose or stay- your breath may tend to become rushed or shallow-
notice it- bring it back to it's smooth even place maybe coming out of the pose a bit.
If you find maintaining a smooth even breath is simple for you-
notice it- try adding envelope breathing for added challenge.
The goal being
Smooth Steadiness & Ease.

By starting with the breath- smoothing & evening it before starting your practice-
you're taking yourself from whatever state you're in- into your yoga space.
Your mind begins to focus.
Your breath begins to reflect that focus as it smooths and evens.
Smoothing out the breath brings body awareness- within this awareness
you learn to listen and honor your body as it is.
Along with who you are as you are.
Smooth Steadiness & Ease.

Simply put-
A smooth even breath is when your inhale & exhale each become
smooth and even without strain.
For example an inhale to a count of 4 then a matching exhale to a count of 4.

In time you find you're able to drop into that smooth even breath of YOURS
more quickly and easily because you've done it over & over already.
And as YOU practice- your breath signals become easier to read.

Here's to YOUR Smooth Steadiness & Ease!
Any questions- please ask.
Xo- Suz

Breakdown: Table to Child's Pose (Video)

This is a breakdown of (Cakravakasana or Chakravakasana) a widely used forward bend.

This is one of those poses that can be used many ways numerous times throughout your practice.

The creation of length in the spine on inhale is something you can create throughout your day. When sitting at your computer maybe a bit hunched, when walking, when standing and in your other yoga poses as well! Posture begins to improve as you become aware of creating length in your spine. It's hard not to remember after a while.

Practice this pose with intention of lengthening the spine as you inhale then maintaining that length as you exhale pulling your navel to spine while floating back into your child's pose. Again- your posture tends to improve as you bring your awareness to pulling your navel to spine by building stability in your low back and belly areas as you maintain the length in the spine. 

This posture has been a reprieve for me in many moments where my body wasn't feeling strong at all. I find a comfortable child's pose (maybe knees wide with toes together or with a bolster under my arms) and focus on my breath. Each inhale you'll feel your ribcage expand from the sides and back of the body and with each exhale that sweet release of pulling navel (in this case) gently to spine. I've ridden out many painful moments in this posture just placing all my focus on the sensation of breath.

Use these tips as you practice this pose in class or at home. Honor your body- if your body doesn't like it- there's a reason- Ask!!!

^o^ 

How to: Develop a Home Practice

Many students I've spoken with have an interest in developing a home yoga practice
but over and over I hear they don't know where to begin. How about here and now! Step by Step- 1,2,3- let's do this and develop a home practice for You at home!

Step 1- Want to!
If you want to practice at home then do it! I would suggest taking some group classes  (if you're in doubt- ask me- it's what I'm here for)  so you can begin to see what yoga is, what a practice looks like, what your body is into or not so into and how to breathe. (Look through previous posts for more info) This way you are more familiar with some of the poses and breath work giving you more confidence to tackle it alone at home.

Step 2- Begin!
Find a place in your home, your room, a place- a mat fits many places- that you can make your own for Your Practice. Try a few different places in your home- pick one or two and make them your spots to practice.  Then- roll out your mat and begin. Create your smooth even breath. (See previous post: Breakdown- Beginning Breath Video) Then start practicing just a couple of poses you like.  Books are great resources and DvDs will help you get started as well. (Recommendations for books and DvDs are in previous posts.)

Step 3- Keep it up!
Keep showing up to your mat. Keep asking questions. Keep practicing. Keep finding new information. There are some videos here in previous posts to get you started (if you have any questions about whether they are right for you- let me know).

Ultimately- it's up to You! You can say you'd like to practice at home or you can start to.
Let your group classes supplement your home practice. It may feel awkward at first but first steps usually do- keep moving forward- practice and before you know it- you may be practicing at home consistently!

Take the YE4CC Develop Your Personal Practice 6 week e-Course and begin that way. 

Point being- just begin... 

^o^ 

Report to the Mat

I've found some of the most needed yoga practices I've done have been the very ones I did not want to do. I'd rather sleep, veg, eat, stare, pretend, anything else but yoga- just not in the mood- ya know. Sometimes my body and mind are spent- I have no more to give and I just can't imagine focusing on my breath.

That's when I make myself go to a class for the group support or I roll out my mat and practice at home. Every time I do practice, when I'm done, I'm much better for it all around.

My body feels strong and able. My mind is soothed and evened. My breath is strong and smooth. A regular yoga practice has cumulative effects. What makes me keep coming back is the feeling of empowerment that I get. I feel empowered because I'm taking responsibility for my health, my mind and my spirit all in one. Talk about multi-tasking. In today's frenetically paced environment... seriously who couldn't use a daily dose of yoga?!

Report to the Mat!

Just do it- breathe- you're going to anyways right?! Every practice is different as is every day.
Some days you'll want to do it more than others- some days you won't want to stop. Find the right balance for You. Greet each new practice before you begin. A nod you give while settling into your mat that only you need know what for!

^o^

Soften Your Knees/ Elbows

In class I often tell students to "soften" their knees or elbows. By "softening" your knees or elbows- you are bringing awareness to those areas making sure you're not hyper-extending, overly rigid or stiff in these joints. It's not bending the knees or elbows but just a "softening" even a "soft" bend if you will.

Think of your standing forward bend- you're standing on your mat- become aware that your knees are "soft", not stiff, rigid or locked. Think of being on all fours (your knees and palms on the mat) and become aware that your elbows are "soft", not stiff, rigid or locked.

This is something you can play with during your day outside of your yoga practice. While waiting in line at the bank or grocery store- practice "softening" the knees. While leaning into a table or the sink as you do dishes- bring your awareness to "softening" your elbows.

Your joints carry you through a lot more than your yoga practice but in practice you're able to become more aware of your elbows and knees in turn becoming more aware of keeping them "soft" and happy!

^o^

Add Yoga to Your Day: Walking

Think of your standing Mountain pose (feet hips distance apart) - Standing tall, shrug your shoulders, then roll them back and slide your shoulder blades down your back towards your hips. Imagine length in your spine as you grow taller- let your fingertips reach to the ground. Reach through the crown of your head, your gaze lifts, and continue imagining length as you stand tall. By doing this- your heart will lift along with your spirit.

Try it when you're walking. Walking from the car to your destination, every time you walk to the bathroom or even try it all day long one day. Try it at your desk at work for a few minutes each day to help relieve tension and the hunched-ness from sitting over a computer.

When you focus and re-focus on lifting your heart, rolling your shoulders back, reaching with the fingertips- as you walk- your posture improves immediately. You may even begin to strut. I've been doing this for years on my walks and yes, I've developed a bit of a strut myself I must say! Even your perception is changed as you look out from a tall, confident stance.
Work it!

Questions or Comments- Bring them!
 

^o^ 

Suz

Protecting Your Knees

We go in and out of poses on our knees. We stay in poses on our knees. Our knees carry us through a lot. There's walking, bending, stooping, jumping, sitting really, our knees are pretty awesome.

Protect your knees- It's the cumulative action that does stress or adds strain.

Try putting a blanket under your knees (in child's pose- rest your shins on the blanket and let your feet relax off the end) or try a garden pad or simply roll up your mat a few times and put your knees on that.
Be mindful of how you track each knee in postures. Listen to your instructor's guidance about tracking correctly and how to keep safe. A couple things to keep in mind... in Warrior postures make sure as you lunge you can see your toes over your knee. This means you're tracking the knee no more than 90 degrees over the ankle. Improper tracking most likely won't hurt you a few times but cumulative practice without taking care of those knees will cause damage in time.

To those with sensitive or recovering knees- you now how important your knees are and most likely have no problem with bringing awareness to your knees. In each and every pose- let your body and your breath inform you of what works and what doesn't. You are the best judge. If it doesn't feel right- don't do it.

Find an adjustment- there are plenty and most everything can be done in a chair. A chair serves as an awesome place to build confidence in whatever way it serves you- whether it's recovering from an injury or just wanting to work on balance. I've done many practices in a chair and was sore the next day.

^o^

Envelope Breathing

Focusing on envelope breathing in your asana practice is my favorite way of bringing more awareness and challenge into each practice at home and even in a group setting.
Envelope breathing is simple in theory- Begin your inhale- then begin your movement- finish your movement- then finish your inhale. Begin your exhale- then begin your movement- finish your movement- then finish your exhale. You are enveloping your movement within your breath.
 
It takes trained focus to practice this way yet it shouldn't be intimidating. Practicing with envelope breathing is a great way to add a new challenge to your asana practice. By constantly returning your attention to your breath in asana (the physical practice/practicing poses) you are re-affirming over and over that every little thought in daily life need not be responded to. It develops and creates patience within.

You'll also find by beginning the breath before your movement that your breath itself has a very elegant way of leading you in and out of poses. Think of your standing forward bend- As you inhale your chest rises (your heart lifts)- then you raise your arms & grow long- finish your inhale- Begin your exhale- as your belly come in tight- you bend forward into your forward bend almost naturally- finish your exhale. Pretty sweet!


^o^

Yoga for Suz- to Energize (Video)

 

This is a sequence I tend to practice often in the afternoons when my energy needs a boost.  Some days (when I feel more run-down) I'll keep my breath long and smooth- focusing on the floor poses (not coming to standing) then ending in child's pose (more gentle). Some days (when I feel less run-down) I'll add more standing poses or establish a smooth even breath at the start that will lead me through each pose with strength and grace (more invigorating).

The breath is a powerful ally here as you can dramatically alter this sequence depending on your breath cycle, speed and energy levels. Play with it- make it serve you best!

This sequence may not be appropriate for everyone- please Honor Your Body! 

Any questions or concerns as always- lemme know!

 

Return to Your Breath.

^o^ 

Suz

Numb-My-Ass?!

 

My uncle recently asked me why his yoga teacher has the class say "Numb-My-Ass" after each class. I cracked up and realized he meant Namaste.

Namaste (nah-mah-stay), simply put, means not me but you or the spirit in me honors and respects the spirit in you. It's a way of expressing respect to your practice, your teacher and to those who've just practiced with you. I consider it the ending of my practice and the sealing in of all the energies I've created on my mat. It's also used as a greeting like Aloha. 

It's an optional ritualistic thing done after most yoga classes- sometimes before even. Some people aren't comfortable saying something they don't understand so I tell them to say what they feel best reflects the closing of their practice. It's always optional and in honor of my uncle I often will end my personal practice saying Numb My Ass!
                 

^o^