Mountain Yoga

Yellow Dock-a great balancer

2012-02-22T05:49:00.000-08:00

In just a couple weeks, Brooke Sullivan, from Vital Essence Herbs in Asheville, NC will teach a workshop on finding our balance this winter. Brooke is a talented herbalist, and writes on her blog about all nature offers. Here's an excerpt from her latest about Yellow Dock:
Yellow Dock is a strong weed, seen through the seasons in various stages of growth. Right now in winter, the stream of red in the leaf’s center (a brilliant color for nature) calls to the passerby, hinting at the fact that the name ‘weed’ has placed a mask over its powerful virtues.

As I sit with yellow dock on an unusually warm winter day in my garden in Asheville, NC, I am impressed by its humble beauty and strength. The plant is as common as the need for it, and proves this by growing in lawns, on streetcorners and parks in every neighborhood and in every season. If only people knew about the healing benefits of Yellow Dock! There would be a drastic decline in Tums and laxatives, and even in iron pills!

Yellow Dock, or Rumex crispus, is also known by the name curly dock due to the curling actions of the leaves. These leaves are a cousin of sorrel, and edible as well, with a sour and astringent taste. The root is similar in taste, althought also bitter, and pushes down into the earth as a yellow-shaped man. These particular tastes and the downward moving action signify the effects yellow dock has on moving things down and out of the digestive system. The root as a tincture or tea can help move bile, decongesting the gallbladder and liver. It also detoxifies the blood (especially in combination with burdock root) and stimulates the peristaltic action of the colon (reducing constipation.) Certain sources and my own experience with clients is that the intelligence of the plant creates an amphoteric action for the colon, helping to bring balance no matter what the affliction. So for example, whether one is suffering from an irritable, crampy bowel, or a sluggish, immobile digestive system–yellow dock ameliorates.

In the energetic and spiritual realm, Yellow Dock is known as ‘the Herb of Understanding.’ According to Matthew Wood, one of my mentors and author of “The Book of Herbal Wisdom,” certain Native American tribes used Yellow Dock before a sweat lodge to deepen the wisdom and discernment of the material versus the spiritual realms. In my own experience, it assists in illuminating our higher mind through the avenue of strengthening the solar plexus–the seat of our will, power and assimilation of all life’s experiences. It helps us to flush out old emotionsthat have become stagnant and even materialized in the form of hard matter or congestion in the colon. Its downward flowing action correlates to Yoga and Ayurveda’s concept of Apana Vayu, the energy that governs all forms of elimination such as urination, menstruation, defecation and childbirth. As a tonic in this regards it is used by women for loss of iron and digestive issues during menstruation & childbirth. It makes a wonderful iron syrup tonic with molasses!!

This assistance to the downward flowing motion of energy is probably one of the most important gifts of yellow dock. When it is hard to let go of the past (stories, anger, guilt, pain), old emotions or trauma lingering in the conscious or subconcsious mind, yellow dock is a powerful ally. Physically it ‘cleanses our blood’ but mentally it helps cleanse our mind.

Yellow Dock is a tonic, meaning it is nourishing like food. I suggest whoever is reading this to get to know this plant! Make a tea from the roots (found in the bulk section of most health food stores) or as a tincture, or just sit by it on a sunny day to slow down, rest a bit and take the time to let go of whatever you no longer need. When we allow ourselves the time and space…and support to LET GO, we naturally make room for something else to move into our lives…and with intention, this something can be whatever we need–the perfect medicine to any situation.

To read more from Brooke, check out her blog here.
To attend the workshop, contact Mountain Yoga at 423-262-9551, or online at http://www.mountainyogatn.com/

The Marine Corps meets the Yogini

2012-02-09T09:35:00.000-08:00

This morning, I had the great opportunity to teach a yoga class to some active-duty Marines at our local Reserve Center. I was so nervous! My husband was a Marine, so I have a tiny understanding of their history & culture. Also, they really thought it was neat that I'm married to a former Marine.
So, today, it was 13 big, strong guys and one little 'ole me. But I put 'em through the paces. We did several sun salutations, a warrior series, a backbend, and even some inversions.
Through it all, they grunted, moaned and laughed. Their great attitude made it fun, and pretty soon, I wasn't so nervous anymore. One guy was there, taking pictures, which I hope to recieve copies of soon.
My favorite part was sivasana. They weren't sure I was serious when I told them to lie down & cover up with the blanket. But once down, the strong warriors relaxed and focused on their breath.
Thanks, guys. It was an honor.

What does it mean to 'ground'?

2012-01-31T10:46:00.000-08:00

Often, in class, you'll hear an instructor talk about taking a moment "to ground", or describing a pose as "grounding". Grounding is an energetic term, referring to the feeling of being connected to the earth. As humans, we connect energetically to the earth, with a downward pull, and to the heavens, with an upward pull. If either of these is out of balance, we can have trouble concentrating, focusing, or even trouble being creative. When we spend too much time thinking, worrying, or planning, we need to balance that energy with 'grounding'.

Here's a simple exercise to help you get your feet back on the ground:

Sit or stand with both bare feet on the floor or your mat.

Take a few deep breaths, bringing your attention away from outside interferences, and into your body.

Using the sensory nerves in your feet, notice how the floor feels beneath you.

Is it cool? warm? firm? soft? sticky?

Next, invite your attention to your feet themselves.

Can you feel the skin on your feet? What sensations arise?

Sit with these feelings for 10-15 breaths, or as long as you need to feel connected and grounded again.

Use this grounding technique anytime you need to come back down, out of your head!

40 Ways Yoga Heals

2012-01-15T20:58:00.000-08:00

Exerpted from Yoga as Medicine:The Yogic Prescription for Health and Healing by Timothy McCall, M.D.
1-Increases flexibility
2-Strengthens muscles
3-Improves balance
4-Improves immune function
5-Improves posture
6-Improves lung function
7-Leads to slower and deeper breathing
8-Discourages mouth breathing
9-Increases oxygenation of tissues
10-Improves joint health
11-Nourishes intervertebral disks
12-Improves return of venous blood
13-Increases circulation of lymph
14-Improves function of the feet
15-Improves proprioception
16-Increases control of bodily functions
17-Strengthens bones
18-Conditions the cardiovascular system
19-Promotes weight loss
20-Relaxes the nervous system
21-Improves the function of the nervous system
22-Improves brain function
23-Activates the left prefrontal cortex
24-Changes neurotransmitter levels
25-Lowers levels of the stress hormone, cortisol
26-Lowers blood sugar
27-Lowers blood pressure
28-Improves levels of cholesterol and triglycerides
29-Thins the blood
30-Improves bowel function
31-Releases unconscious muscular gripping
32-Uses imagery to effect change in the body
33-Relieves pain
34-Lowers need for medication
35-Fosters healing relationships
36-Improves psychological health
37-Leads to healthier habits
38-Fosters spiritual growth
39-Elicits the placebo effect
40-Encourages involvement in your own healing

Kundalini Detox workshop

2012-01-10T07:29:00.000-08:00

Last Saturday, January 7th, Sierra Hollister joined us from Asheville to teach a Kundalini Detox and Vitality workshop. If you missed this workshop, you missed a real treat. A true Detox class, this class moved all parts of the body, focusing on the lymph system. Kundalini is a repetitive, breath-focused style of yoga, and we did many repetitions of some VERY cleansing movements. We had 24 students in class, and the feedback has been wonderful. Sierra is such a loving and kind instructor. Her style was fun and energetic. We can't wait to have Sierra join us again. For more info about Sierra and her classes, check out her blog: http://www.dragonflysamadhi.blogspot.com/

Life without TV

2011-12-13T08:29:00.000-08:00

About 6 months ago, Scott & I finally decided to remove the television from our home. We had been tossing around the idea for quite some time, but kept coming up with excuses. "But what about FOOTBALL?" was probably the most compelling one. But July 4th, we declared our independence from "the tube". We'd had enough. We actually took the set to the studio, and rearranged furniture to cover the gaping hole it seemed to leave.
At first, it was SO QUIET all the time, and even seemed a little lonely. But now, I see that silence as such a blessing. My life is so calm and peaceful.
Some of the other amazing blessings from our tv-free life:
-We communicate so much better. There are few distractions, so we talk more often. We're also more present when we communicate. We're actually THERE for the conversation, not wandering off to whatever's on.
-We spend more time with family. This is a solution to the football question earlier. All of our parents live in town, and they are happy to see us when football is on. We also watch with friends. Someone always has the game on.
-We read all the time. Scott has read more books than I think I've ever seen him read. And I seem to be devouring books. I always have one fiction and one non-fiction book going. I'm getting around to all those yoga teacher training books I wanted to read, but never seemed to have time.
-Only good things come to our home. As someone once said, tv is inviting people into your home, who you would never invite if they were actually standing there. We have no foul language, no obnoxiousness, and no commercialism.
I could go on and on about how wonderful my life is. And getting rid of TV has only helped. I'm not saying this is for everyone, but see what happens if you get rid of it for a week. Open up your time and your life, and see what else is waiting for you.

Bags of Blessings for the Homeless

2011-11-18T07:31:00.000-08:00

Many of you know that Dave Ramsey is one of my heroes. Here, he shares the story of an awesome family that is teaching their children to GIVE. Check it out. I'm making some for my car TODAY!

http://www.daveramsey.com/specials/christmas-articles/article/blessing-bags-for-the-homeless/ictid/text1.c11/

Cleaning Your Mat

2011-10-24T08:40:00.000-07:00

About once a week, someone asks me how to wash their yoga mat, so here's a quick run-down.

Before we begin, please note that this is just for a regular yoga mat. Specialty mats, such as Manduka, Lululemon, etc have specific instructions from the manufacturer that should be followed.
But if you have a regular mat, you can pretty much follow this procedure:

1-Washing the mat
If your washing machine is large enough to accomodate your mat without folding & squishing, this is the easiest way. Just use a gentle cycle with a VERY little bit of soap. Otherwise, it will be hard to get all the soap out.
If your washing machine, like mine, is too small, you'll need to wash your mat in the bathtub. Just run 3-4 inches of warm water. Place your mat in and add a small amount of your favorite cleanser. I use Young Living's Thieves Household Cleaner, which you can order online, or buy here at the studio. Then scrub your mat gently with a brush. Finally, rinse your mat well. I usually take mine outside & spray it well with the garden hose.

2-Drying the mat
On a warm, dry, sunny day, the best thing to do is hang your mat up outside somewhere. If that won't work, you can actually dry your mat on the air-only cycle a couple of times. Then, hang it over a shower curtain rod overnight.

This should help restore some of the stickiness to your mat, and get rid of all those foot germs!

New daily meditation practice

2011-08-18T08:53:00.000-07:00

So, lately, I've really made an effort to focus & meditate more. And all this work, while sometimes annoying has only led me to a deeper appreciation of yoga. I'm here to tell you: It really DOES work. So, each day, I've done two solid practices: 1-I meditate for 10 minutes (I know, for some of you, this is child's play, but I'm a secret type-A personality and for me, this is a big deal!), 2-I chant mantra. Yes. 108, with mala beads & everything. It's been amazing! The mantra is my favorite. At the beginning, I look at all of those beads & think, "oh, boy, 108 is a lot!". But by about halfway through, I don't want it to end. Sure, I get some strange looks from my husband & animals, when I happen to be chanting around them. But it's worth it. And the meditation is getting easier. I'm actually thinking of moving up to 15 minutes....big time!

So, what's your practice? Do you meditate? Use mala? Do a walking meditation? What brings you to calm?

Forage & Feast

2011-06-07T05:00:00.000-07:00

Over the Memorial day weekend, Scott & I attended a great program, just outside of Asheville, called Forage & Feast. It was put on by Appalachia School of Holistic Herbalism, and occurred at SoulFlower Botanical Sanctuary. For most of our time together, we walked through the gardens and the woods, learning about plant species, and which are safe to eat, and which are poisonous. BTW, don't eat buttercups! As we walked, we collected bags of herbs. When we collected enough, the group went inside and made dinner, using what we had collected. These wild things became a delicious salad, a bright pesto, a dip, and even a dessert.
For more info about herbs, check out http://www.herbsheal.com/
Have you eaten anything wild lately?

Joe Taft at Mountain Yoga

2011-05-24T14:03:00.000-07:00

This past Sunday, we hosted a workshop starring Joe Taft. Joe is an instructor at Asheville Yoga Center and helps with the teacher training program there. We had 20 students, and everyone worked up a great sweat. His theme for the class was "Let Love Rule", and he challenged us with some great heart-opening techniques. To see more about Joe, check out his website at http://www.joetaftyoga.com/. Awesome workshop, Joe! We hope to have him back again soon. And keep an eye out for other workshops, coming soon!

One Year already??

2011-04-21T06:51:00.000-07:00

Mountcastle Center

Wow. May 1st is sneaking up on me. That's the one-year anniversary of Mountain Yoga's move to the Mountcastle Center. What a ride! It seems like yesterday.
In case you don't know, Mountain Yoga was founded in November, 2008. For several months, we had just a few classes a week and met at Mullins Shaolin-Kung Fu. That was a different atmosphere for yoga classes, as it is a HUGE space, with weapons on the wall. :-) But we were so thankful to Garry Mullins for allowing us to get our start there. In April of 2009, we found the studio at the King Center in downtown Johnson City, and Mountain Yoga Studio was born. This small, beautiful space was a leap of faith for us. Could we make rent each month? But we did. And quickly, we outgrew the space and were looking for a new place. Which brings us to May, 2010. With butterflies in my stomach, I signed a lease for the old Cat's music space, behind Target. Rent was much higher, but so was the visibility. Could this new studio survive? What was I getting into?
But, here we are, one year later. And Mountain Yoga is more than I dreamed. Our students are amazing, happy, dedicated & loving. I wake up each morning, grateful for what God has given me. And we're looking forward to more years of sharing yoga & loving each other.
So, Monday, May 2nd, we're celebrating! Join us for a class, and get snacks & coffee from The Coffee & Tea Haven.
Most of all, THANK YOU to all our wonderful students and dear friends. You're the greatest!

The Beauty of Backbending!

2011-03-14T11:58:00.000-07:00

This past weekend, my adorable friend, Sami Te, joined us from Asheville to lead a backbending workshop. Sami Te is a yoga instructor, a fire dancer, an aerialist, and a physical therapy student. She's great at what she does, and you can check out more at http://www.samiterocks.com/. But on Saturday, she led an awesome workshop, here at Mountain Yoga. She began with a brief introduction of the musculature involved in backbending, and a discussion of agonist & antagonist muscles (actor & reactor), to make our practice safer & more effective. Then we had a beautiful practice, with almost all the backbending poses I know, plus some Q & A time at the end. We had a nice crowd here, and the atmosphere was light & fun. Sami Te's energy made it such an enjoyable experience. After class, many of the students enjoyed asking about & seeing several of her tattoos. Overall, it was a great workshop, and we're hoping to have her teach here again sometime. Personally, I got an excellent workout, and achieved some of my best backbends ever. Thanks so much, Sami Te!

Cranio-Sacral Therapy

2011-03-08T08:47:00.000-08:00

Last week, I had the greatest therapy experience! I went to Barbara Dray at East Tennessee Medical Massage, just up the hill from the yoga studio. Despite (or maybe because of) the many classes I teach, my hips have been rotated for months, which causes some pain to my low back. Barb, who also does a great massage, tried CranioSacral therapy on me.
I was not very familiar with CST, so she sent me some info from the Upledger Institute. In the late seventies, Dr. John E. Upledger, an osteopathic physician, developed a system where the practitioner uses a gentle hand pressure to help release restrictions in the craniosacral system, and thereby improving the function of the central nervous system. CST is used in many applications, and to treat many diseases.
As for my experience: Barbara used a very gentle touch, primarily on my left hip. My job was to relax and breathe. The first time she did CST on me, I felt, very clearly, one of my hip adductor muscles release. Amazing. The second time, I believe the treatment allowed my hips to come out of their rotation. They aren't perfect, but much, much better than before.
If you are interested in CranioSacral therapy, you can contact Barbara Dray at http://www.dreamweaverha.com/
Have a great week!
Jennifer

Daytime Mountain Yoga

2011-03-03T09:54:00.000-08:00

Me, on TV!
Last Friday, Mountain Yoga was blessed to be featured on Daytime Tricities, a local talk show. I was able to take just a few minutes and show the hostess, Amy Lynn, how to do Vir 1 & 2 (warriors). It was awesome. Spread the yoga...spread the love!

Check it out here:
http://www.daytimetricities.com/tri/lifestyles/article/mountain_yoga_strikes_a_pose/50508

Yoga for patience

2011-02-22T13:11:00.000-08:00

I need patience. Daily. The weather here has been SO nice, and despite the fact that it's just February, I have spring fever. And many people around me do, too. I just want to plant my garden and take my dog to the lake. Is that too much to ask? Apparently, it is, because the temps are dropping again.
So, how does one go about getting more patience?
First, breathe. Take long, slow, deep breaths, really feeling the air all the way in your lungs. Notice the expansion of your lungs. See if you can feel all those little sacks of air.
Second, be grateful. Look around you and find reasons to be grateful for what is. What can you enjoy this moment that might be fleeting? (So, I'm enjoying the few minutes of sunshine & the fact that my life is not rushing by too quickly)
Third, do yoga, of course! Yin Yoga is a great reminder for patience. In Yin, we hold the pose as much as 5 minutes. This is a great teacher of patience. We breathe, we bring the monkey mind back to the present, and we wait. With practice, it becomes less "waiting", and more "being". Count your breaths, if the mind really wanders, but keep trying to be right here, in the moment.
If you would like to practice patience at home, simply try a supported child's pose, or breathe through a long pigeon pose. At the studio, we incorporate Yin poses into all of our Restorative classes (check out http://www.mountainyogatn.com/ for the schedule). For more online info, look up Paul Grilley. He's the Yin guru.
So, take a breath. Be patient. All you need is already here.
Namaste

Lavender Essential Oil

2011-02-04T06:48:00.000-08:00

At Mountain Yoga, we employ many forms of aromatherapy, from candles & incense, to pure essential oils. According to Web MD, Aromatherapy is defined as "the use of essential oils from plants as therapy to improve physical, emotional & spiritual well-being".
Lavender essential oil is a favorite at our studio. We mix a few drops in some water & use as a calming spray that helps deepen sivasana. Lavender has some hormone-like effects, but with few bad side effects. It may improve the quality of life for cancer patients by relieving their stress & anxiety. Lavender has been proven to enhance relaxation, relieve anxiety and help with depression. The scent of it has even been proven to enhance sleep.
I like lavender essential oil, especially during these cold winter months. It helps my mood, and calms my monkey-mind.
For more information, check out WebMD, aromatherapy.
My favorite lavender oil is here: www.youngliving.com/essential-oils/Lavender, but you can find it at any health food store. If you go to young living, you can use my distributer number: 1064064.
Happy sleeping!

Product Highlight-LifeFactory glass waterbottle

2011-01-22T05:28:00.000-08:00

Today, we highlight the LifeFactory glass water bottles. These little guys are glass, with a protective silicone sleeve, and a screw-on lid. They are BPA- and other chemical-free. They are dishwasher safe, and tougher than you'd think. I've dropped mine, and it was just fine! If you're looking to avoid all the yuck that can get into your system through your regular, plastic water bottle, try one of these! Check out http://www.lifefactory.com/ for more information. We carry the 22-oz at the studio for only $20, and the 16-oz for only $16.

Handmade rice heating bags

2011-01-14T07:16:00.000-08:00

If you can sew, you can make a really nice rice-filled handmade heating pad. These are microwaveable, and all-natural, and pretty quick to put together.

You'll need:
-a 12 x 12 inch square of the outside fabric (I used leftover quilt squares)
-a 12 x 12 inch square of lining fabric
-a washcloth
-rice
-a funnel
-thread & sewing supplies
-a sewing machine
-cutting supplies (I used a rotary cutter, a self-healing cutting mat & a quilting ruler, but you could use scissors and a regular ruler)

leftover quilt square

Begin by cutting your fabrics. Make sure the outside & lining are the same size.

Create a pocket, by folding the outside fabric in half, right-sides together. Stitch one short side & the long side closed. Create another pocket from the lining fabric, but leave a 3" opening in the middle of the long side.

Be sure to clip your corners.

Turn the outside pocket right-sides out, and insert it into the lining pocket, placing the raw edges together. Stitch around the top.

Reach through the hole in the lining pocket and pull out the outside fabric. Turn the lining pocket right side out & use a butter knife to push out the corners.

Stitch together the hole in the lining, using either a hand stitch or a topstitch.
Push the lining down into the outside pocket.
Topstitch around the opening, to create a more finished look.

Next, fold your washcloth in half. Stitch up the short sides, then sew parallel lines, to create small pockets in the washcloth.

Use a funnel to pour rice into the small pockets, filling about 1/2 full. Stitch across the top to close.
Insert washcloth into cover & you're done!
Heating pads can be microwaved 1-2 minutes, but please be careful as you remove them. They will be hot.

If you aren't interested in making your own, these are available at the studio, or by phone.

Mountain Yoga Studio

151-A East Mountcastle

Johnson City, TN 37601

423-262-9551

Fresh Starts

2011-01-06T11:05:00.000-08:00

Let me begin today by saying "I LOVE A NEW YEAR!"
It's such a fresh start. Yogis believe that we can be fresh & new each moment of each day. That by being present in each moment, we wipe away the past & the future, and all we have is right now. So, to me, the New Year is very yogic.
Take a breath, right now, and think about inhaling purity, then exhaling anything from 2010 (or before) that you no longer need. What repetitive thoughts do you have that no longer serve you? What habits do you have that are destructive to your health and the well-being of others? What would you like to change about the way you interact with the world? Anything is possible. At this moment, you are not your past, or even your future. All of these exist only in the mind. Clear them out to make room for the 'you' that you want to be. Inhale cleanliness, exhale your mental baggage.
Begin to notice your 'self-talk'. What kind of things do you say in your own mind when confronted with a challenge? Are you plagued by "I'm not good enough", held back by "That will never happen", or weighed down by how you think others view you? Exhale & see if you can let go of some of this chatter. You don't need that in your life. Start today with affirmations. Remind yourself that you have an eternal Soul, or a Witness, that is more than this life. And you're not only good enough, but you are to be cherished. Make a resolution to start positive self-talk today.
And finally, release previous failures, to make room for future successes. Yoga can make great changes in your life. If you've tried before to get consistent with your yoga practice, but have fallen off the wagon, dust yourself off and try again. The past is gone. All you have is right now. So, clear some room, light a candle, and get out your mat!
Happy New Year & Namaste
Jennifer

Click here for class schedules

New Year's Resolutions

2010-12-31T05:54:00.000-08:00

If you're looking toward the New Year with an eye toward self-improvement, you're probably working on your resolutions. But this year, consider making resolutions for the whole person. There are 7 commonly-accepted Dimensions of Wellness. The idea here is that if you develop in each direction, you'll be a well-rounded person. As you make your plans for 2011, think about ways to get better in all these ways:

-Physical (this one's obvious, usually exercise, better eating, weight-loss, etc)
-Intellectual (take a class, read a book, just learn something!)
-Spiritual (read scripture, go to church, meditate)
-Social (make plans to get out there & make friends, or grow closer to current ones)
-Vocational (this one involves work, or volunteering-putting your stamp on the world)
-Emotional (remember how your words affect your relationships, work on controlling your temper, or even start taking fish oil, to help with your depression)
-Environmental (set a house-keeping schedule & stick to it, finish one of those projects that's been bothering you, or just re-decorate a room to be more soothing)

You've got a fresh start. Why not grow in every way you can?

A center of calm in the chaos.

2010-12-23T14:34:00.000-08:00

Happy Holidays!

In the next couple days, the traffic will be crazy, parking will be near-impossible, and the lines in the stores will be long. Family members will be coming & going, children will be screaming, people who love each other will respond sharply, and the greatest frenzy of the year will only increase. But in the middle of this, the yogi.
Take a minute each day to step back & find the silence within yourself. Turn off the television, the phones, and even the beautiful Christmas music. Listen to your breath. Remember that you are not this chaos. That the eternal portion of you (your soul) can be quiet, like the eye of the storm. And when you're in line, or stuck in traffic, remember that the person across from you is also a Soul. Take a deep breath, and offer up a blessing, because they are stuck in that chaos, too. I like this one,
May you be filled with loving-kindness,
May you be well,
May you be peaceful & at ease,
May you happy.
See if it changes your attitude, and then, just maybe, your world.

Jennifer
http://www.mountainyogatn.com/

Shopper's Recovery

2010-11-26T09:28:00.000-08:00

Shopper's Recovery

Viparita Karani

If you went shopping this morning, you probably need a little recovery time. I've got the perfect pose for you: Legs-Up-the-Wall! This is a wonderful, restorative pose for any time you need a little recovery. This pose is called Viparita Karani in Sanscrit, roughly, "reversed action". Sounds good, doesn't it?
Legs-Up-the-Wall relieves your legs, povides a gentle stretch to your legs, low back and neck, and even calms the mind. This is a great pose to practice during menstruation, as it seems to ease cramping. Please avoid this pose if you have serious eye problems, such as glaucoma.

To begin, find a section of wall at your house that you can scoot up close to. Sit very close to the wall, with your left hip touching the baseboard. Gently swing both legs up, while lying your toso down on the floor. If you're like me, you slid away from the wall already. So just use your arms to help you scoot a little closer, until your backside is on the baseboard, or until your legs are as stretched as you like. If your feet start to tingle, just hug your knees into your chest for a few breaths, and try again. When you're ready to come out of this pose, just roll slowly to your right side, and rest there for a minute before using your arms to press your way back up to sitting.

Use the time in this pose to breathe deeply into your belly and to meditate. Allow your stress to melt away...

Butternut Squash Soup

2010-11-21T17:40:00.001-08:00

Just in time for Thanksgiving, here's our favorite healthy soup! For a vegetarian option, substitute in the vegetable stock for chicken stock.

2 Butternut squash, medium sized, cut in half
2 Tbls. Butter
2 Garlic cloves, minced
1 Yellow onion, chopped
2 Granny smith apples, peeled, cored & chopped
1/8 tsp of Thai chili, finely chopped, seeds removed
2 Quarts chicken or vegetable stock
2 Tbls. Salt
1/2 Tsp. Fresh ground pepper
Dash of nutmeg

Preheat oven to 400 degrees. Put squash, cut side down onto a cookie sheet, covered in tin foil. Roast 40-50 minutes, or until flesh is soft. Remove from oven & let cool. Scoop out the seeds with a spoon. Scoop out flesh and reserve. This can be done ahead.
In a large stockpot, melt butter, then add garlic, onion & apples. Saute until the onions begin to sweat. Add chile, salt, pepper & nutmeg. Stir well & cook for 1-2 minutes, then add squash & stock. Bring soup to a boil, then reduce heat. Simmer 20-30 minutes, until the apple is very soft. Use an immersion blender to cream the soup, or run in batches through a blender. If preferred, add chicken stock until soup is the preferred consistency.
Happy Thanksgiving!

Psoas Release

2010-11-15T12:50:00.000-08:00

The psoas muscle is often a buzz-word in yoga circles, but where is it and how do I release it?

The psoas and its counterpart, the iliacus (often referred to as one unit, the "iliopsoas") is located deep in your mid-section. It attaches to the lower spine, runs through the pelvis & attaches to the femur, the large bone in your thigh. These muscles act to flex the hip joint, advancing the thigh in walking-type movements. Typically, I find that students with a tight psoas have low back pain, coupled with an excessive arch to their lower spine (lordosis). They also may complain of tight hips, inflexible hip flexors, and sore quadricep muscles.

Engaging your low belly, and finding neutral pelvis while standing and engaging in yoga asana is a great way to strengthen the psoas muscle. We will deal with neutral pelvis in another posting.

It's relatively easy, however, to allow the psoas muscle to release and relax. Begin by lying on your back, with both knees bent, feet flat on the floor. Now just breathe. Meditate, or listen to music, but stay here and breathe. As you begin to relax, notice how your low back seems to 'melt' into the mat. Feel free to adjust your pose to accomodate this elongation of your psoas muscle. Don't expect your psoas to release in 30 seconds, or even a few minutes. For many people, especially those who don't have a regular yoga practice, this process can take as long as 20 minutes. Give yourself time and enjoy the journey.

We'll address the psoas again, but for now, enjoy lengthening this very important hip-mover!

full-body relaxation technique

2010-11-10T12:29:00.000-08:00

Welcome to our new blog!

Today, we'll cover a full-body relaxation technique that we experienced in class this morning.

-Begin by lying on your back. If the room is cool, cover with a blanket. If you have low-back stuff going on today, place a bolster or large pillow under your knees. Take a few deep, cleansing breaths and relax your mind.

-Bring all of your attention into your toes. Curl them and squeeze. With a giant exhale, relax your toes, feeling the stress melt from them.

-Next is your feet. Tighten all the muscles in your feet. Notice how uncomfortable this is. Your feet are true workhorses, often referred to as "dogs". Needless to say, we abuse our feet. We stuff them into shoes and walk on them all day. With a giant exhale, relax your feet and wiggle them around.

-Bring your focus to your calves. Point your toes and tighten your calf muscles. These are the most underappreciated muscles in the body. They carry us around all day, and receive very little care. Exhale & release tension from them.

-Next, your shins. Pull your toes up, toward your knees and notice the muscles on the front of your lower legs. Exhale and relax them so much that they seem to "melt" off your bones.

-Now your quadriceps, the large muscle group on the front of your upper thighs. Engage these muscles and pull your kneecaps slightly up. Your quadriceps get very tight when sitting too long. Exhale again, and allow any tension to release from the muscles.

-Move your thoughts to your hamstrings (the large muscle group on the backs of your thighs) and your buttocks. Tighten all these muscles. An imbalance of the back of the leg and hips, compared to the front of the leg and abdominals often causes severe back pain. Notice the strength of these muscles. With a giant exhale, release and melt into your mat.

-Now the low and mid-back. See if you can isolate these muscles as you tense them. Exhale, release, and feel your low back melt.

-Bring your attention into your belly. Tighten your abdominal muscles, and notice how tightness here affects your entire body. This area is closely associated with your emotions. As you carry tension through this area, it can change the way you digest food, the way you feel, and even the way you breathe. Relax through your belly and allow the breath to flow in and out in a comfortable fashion.

-Close your hands into fists. Tighten all the muscles through your arms and shoulders. See if you can feel each individual muscle. Notice, and determine if this is a familiar feeling. Do you carry stress in your hands & shoulders while driving? Exhale and allow all that tension to slide out the tips of your fingers.

-Finally, engage the muscles in your neck, your jaw, and your face. Make a face like you do when you're angry. Notice how this angry expression affects your entire body, and even has an impact on your emotions. Exhale and allow your expression to return to normal.

-Tighten all the muscles in your body at once. Really squeeze here and notice how uncomfortable you are. Exhale fully and release down into your mat.

-Lie still for another 10 minutes here, paying close attention to your breath. When it's time to get up, move slowly and intentionally. Notice the feeling of calm you have and try to carry some of that throughout your day.