This morning I woke up with a pounding headache.  I think it’s from the little flu I feel coming on but it could be from anything. Headaches are very common and can be originate from countless sources.  Many friends and family ask me if yoga can help with headaches; and yes they can.  When a headache starts coming on, we often drop everything and try finding a quick fix.  I don’t like taking medication if I don’t have too.  So when I am getting a headache from dehydration, stress, tension, or anything else, I pull out the mat to do headache therapeutic yoga.

I find yogic breathing exercises along with a specialized headache sequence can nix headaches pretty quickly.  Yoga has the ability to relieve tension, boost circulation, calm the mind and can be a powerful natural remedy for headaches.

Specific poses can help alleviate pain associated with headaches and can help prevent headaches from happening in the first place.  This morning I incorporated some of these poses into my practice to prevent and treat my headaches.

1.    Deep Breathing (Pranayama) – Deep breathing releases tension in the shoulders and brings more oxygen into the brain.



2.    Cat Pose (Marjaryasana) - This is a beginner pose and is a great way to relieve tension in the spine, shoulders, and neck.  It also boosts circulation in the upper body.



3.    Child’s Pose (Balasana) - This fundamental resting pose can be a powerful remedy for stress, anxiety, and headaches.  It quiets the mind and releases tension from the back and shoulders.


4.    Standing Forward Bend (Uttanasana) - Not only is this pose good for headaches, it helps dealing with stress, calms the brain and helps relieve mild depression, relieve some symptoms of menopause. Overall a great pose.


5.    Downward-Facing Dog (Adho Mukha Svanasana) - Calms the brain to relieve stress to prevent headaches.  It energizes the body, and relieves headaches, insomnia, back pain, and fatigue.


I hope these poses can help deal with headaches and prevent them in the future.  For more information on therapeutic focused yoga poses visit the Yoga Journal.com

Namaste.

It’s been a couple months since my sister started taking yoga classes.  The first couple months she would call me right after class and be so amazed at the things she was able to achieve.  But, the calls of excitement have turned into calls of frustration.  “Why am I not getting any better? I don’t think I can do I can get better? Maybe yoga isn’t for me?”  I hear these questions of frustration all the time. 

I stressed to her that yoga is a journey and not something that happens overnight.  It is important not to focus on the destination, but embrace every moment of the journey.




Yoga is a journey towards increased awareness and acceptance of the way things are around you.  Learning to free yourself from usual pressures of society is a big step in yoga growth. 

When starting yoga it is common to see great developments quickly, and then have it followed by a plateau where it feels like you’re not gaining anything more.  It is important to remember how far you have come.

Yoga strengthens your mind, body, and spirit are key components in the journey.




I had a difficult time in the beginning of my journey with letting go of a future-focused mindset and being results oriented.  When I finally tapped into the collective spirit and energy of yoga, I learned how to release all social responsibility while I am on my mat.

If you are like my sister and feeling discouraged about yoga, or if there is something else you are having trouble achieving, know that everything in life is a journey and that’s what makes getting there that much more worth it.  There is a destination upon arriving in each moment along the journey.  Every moment is a step towards a greater destination.

Namaste.

I am fortunate I get to spend my day teaching yoga classes and tending to my own needs.  Not everyone is as fortunate as I am though.  One of the frequently asked questions by my students are about ways to distress during a long day at the office.  Some of my students spend countless hours sitting at a desk staring at a computer causing tension and discomfort.  Sitting for a prolonged amount of time can lead to imbalances in your body and cause poor posture and injury down the road.



From listening to others talk about office life, it is clear that the body gets sore throughout the day from fatigue, tension, and stress.  I believe incorporating yoga and stretches into a sedative office job will make your day go by faster and leave the office not feeling so stressed.

Here are a few poses that don’t demand much time and can be done in spurts throughout the day to take time to rejuvenate.  You don’t even need to leave your cubicle to do them either.

1.    Neck Stretch- Place your right hand on your head and gently pull your head down toward your right ear.  You should feel the stretch on the left side of your neck.  Inhale and exhale for three long slow breaths.  Release and go back to center.  Then repeat on the opposite side.


2.    Seated Twist- Keep your hips evenly placed in your chair and your knees in line with another.  Inhale and place your left hand on your right knee.  As you exhale, engage the lower abdomen and twist with the upper part of your spine.  Place your right hand behind your back on the chair.  Release and go back to center.  Then repeat on the opposite side.


3.    Forward Fold with a Twist- Keep both hips embedded in your chair, hinge forward with a long spine.  Place your left fingertips to the floor underneath your left shoulder as you inhale.  Exhale slowing and twist to the right with your upper body, reaching the extended right arm towards the ceiling.  Bring your gaze up towards your right fingertips.  Release back to seated and then repeat on the opposite side.


4.    Modified downward facing dog- Stand up, hinge at your hips and lengthen your arms across your desk and press your palms downward.  Try keeping your legs straight to feel a stretch in your hamstrings, and open up your shoulders and chest.


5.    Seated Forward Bend- Keep both hips planted on your chair and your feet flat on the floor.  Interlock your fingers behind your back, bend forward and raise your arms while keeping fingers locked.  Rest your chest on your thighs and relax your neck down for 3-5 deep breaths. 



I hope these yoga poses help break up your day and keep you less stress while you are in the office.  Keep your mind, body, and spirit intact throughout your day.

Namaste.

I often get emails and phone calls from people who want to begin taking my class asking what to wear.  This morning after teaching my yoga class I stopped by a few stores to pick up new yoga clothes and I figured the topic of yoga apparel would be a great post to share.

My suggestion is to wear something form fitting and comfortable.  After all, you only get out of what you put in to it. 




When decided what to wear, it all depends on the yoga class and how rigorous it is going to be.  When I am doing power yoga or Bikram yoga, I sweat a lot.  I wear clothes that wick away sweat and keep me cool.  I would suggest something similar to the sweat wicking fabrics you would wear when running.

Baggy t-shirts are okay for men, but I always suggest women were a tight fitting top so that it won’t flip inside out when doing inversions.  Tucking in a baggy shirt can be dangerous and poses a risk of falling.  It is important to wear something comfortable but tight enough it won’t distract you.


It is also important that women wear a conservative tops and bottoms that aren’t see-through.  Wearing something low cut could be risky when doing inverted poses.  And wearing thin pants can give everyone a show behind you.

When purchasing clothes to practice in, there is no need to splurge on big labels.  Here are some of my favorite places to get yoga apparel:

•    Nike- I have always loved Nike for athletic clothing.  They have good quality clothing that won’t hinder your yoga experience.  They also have a new line called Nike Studio Wrap Pack, it is a footwear that helps give more traction and protection if you are having a difficult time holding poses for a long period of time. 


•    Old Navy- There are few places to buy workout clothes that are as affordable as Old Navy.  Most of their work out gear is under $30, and they also have petite, tall, and plus size options.


•    Target- Here is another store that won’t break your budget.  You will find a wide selection of tops and bottoms adequate for yoga.  The clothing often goes on sale too.


•    Nordstrom- Nordstrom sells just about everything, including workout clothes.  They offer a wide selection of brands for whatever you are looking for, at many price points.


You can find yoga and fitness apparel at plenty of stores.  I don’t wear a single brand, I wear clothes that fit and won’t hinder my practice.  It’s not necessary to go out and spend a fortune on clothes.  Find clothes that fit and feel comfortable.  Yoga isn’t about looking good, it is about feeling good and creating a healthy mind, body, and spirit. 

If you have any other questions about beginning yoga, don’t hesitate to ask.  I want to create a positive and open environment everywhere I go, including this site.

Namaste.

As per my sister, Amanda’s request, I am going to share some tips on beginning yoga.  She has never taken a class before and wants to begin practicing after seeing how much yoga has affected my life.  Just get over the nerves about going to the first class and you’re in the clear.
When I went to my first yoga class, I had no idea what to expect.  I was nervous and didn't want anyone to watch me.  After that class, I had no desire to go back, I wasn't that good at it and I felt like everyone was watching me.  But when I stepped out of the studio and looked at the world around me, I felt something so extraordinary and unexplainable.  Since that first class I have never looked back, and made yoga and the way it made me feel an essential part of my life.


Here are some points I had to tell myself when I first began and what I recommend to my sister Amanda:
1. Remember there is no such thing as being “good at yoga”- Yoga is not something to be “good” at, it is a practice that helps to more deeply explore ourselves while learning to quite the mind.  There is so much pressure in today’s society to be perfect and get it right, but while participating in a yoga class each person has to keep the eyes closed and become the only one in the room.
2. Don’t think, just practice- When I first started yoga, just talking about going, usually made me make excuses to actually not go.  Just don’t think about going, get there, and forget everything else.  Actually showing up is the hardest part.
3. NO ONE IS JUDGING YOU- Being nervous the first couple classes are a given.  Know that in yoga, everyone is focusing on themselves and not concerned what everyone else is doing.  Just breathe, and let the mat be a personal sanctuary.
4. Listen to your body- Yoga can be challenging at first if you have never done anything like it.  Just ease in!  The way you treat your body during a practice, is a representation about how you take care of your body otherwise. When muscles are not as flexible, take time and focus on giving them what they need and let each breath get you closer to the goal.  Just listen to your body, you know what you can and cannot do.
5. Practice non-judgment, patience, and presence- Make the decision to go into every practice with an open mind and open heart.  Don’t judge yourself or decide that it is not happening or working.  Instead, welcome yoga and let each pose and breathe transport you to somewhere new.  Understanding the body’s limits works towards strengthening it from the inside, out.
And if you are still nervous about going to a yoga class, like I know my sister is?  Try doing a video at home.  There are hundreds and probably even thousands of beginner yoga classes online.  Try one at home, but it is even more important to listen to your body when at home.  If yoga is something new, there is a higher risk of getting hurting because poses might not be practiced correctly.  Take it slow and build up confidence to participate in a yoga class.
Here is a YouTube channel that is really good at easing into yoga for beginners. Click here  I would love be able to instruct everyone, especially my sister, but distance doesn't allow.



Beginning a yoga class may seem daunting, but I promise, just open your heart and allow a complete change in your mind, body, and spirit.  I know you will do amazing Amanda and everyone else how tries yoga for the first time. Good luck!

Namaste.

Today’s fast pace society puts us all at risk to panic and anxiety attacks.  I know from personal experience anxiety and panic attacks can feel extremely debilitating and happen to anyone.  Even though I consider myself a calm and collected person, I still fell victim to them in my younger years.  I was lucky because I knew techniques that would help me calm down and get through them.  Frequent exercise, yoga, and eating healthy have helped me manage them and have nearly gotten rid of them.

A few months ago, a woman joined my yoga class and asked if I knew any sequences of poses to relieve panic attacks.  She wanted to manage them without prescription medication.  Lucky for her, I had personal experience and was able to show her the sequence of poses I would use.  There are yoga poses and sequences to aid in just about every ailment.

After a couple months practicing yoga, she saw improvement but still consulted a doctor about the matter.  They told her the panic attacks were due to the hormonal imbalance of perimenopause and that physical activity, eating healthy, and natural supplements would help as well.
Here are a few of the poses I used and suggest to others dealing with panic attacks, stress, and menopause.  Make sure you listen to your body, take it slow, and focus on your breathing.

• Bow Pose (Dhanurasana) - Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.


• Bridge Pose (Setu Bandha Sarvangasana) - Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.


• Cat Pose (Marjaryasana) - This pose is often paired with Cow Pose (Bitilasana) Cow pose on the inhale, cat on the exhale.  Create a gentle flowing vinyasa.



• Cow Pose (Bitilasana) - See Cat Pose


• Extended Puppy Pose (Uttana Shishosana) - Hold for 30 seconds to a minute.


• Easy Pose (Sukhasana) - You can stay in Sukhasana for as long as you like.  Just breathe and relax.


The physical symptoms of panic and anxiety attacks such as tension, tightness, and pain sensitivity can be very uncomfortable.  These yoga poses, asanas, will help ease the physical discomfort and help release built-up muscle tension and stiffness.

Panic attacks and anxiety don’t have to take over your life, take it into your hands to be proactive in suppressing the symptoms.

Namaste