Lesa Kingsbury / Amba Yoga

September 10, 2024

What to put into that backpack when we return to school?  What to put into your yoga toolkit as we return from a break? Patience? Humility?  A new pose? A new mat?

Sometimes when we step away for a while either because of busyness or vacation we can see what we really benefit from by practicing yoga and what we don’t really need to do. Stripping down to the essence of what serves us.  Seeing beneath the layers of paint we applied what we thought we needed.

I have practiced yoga on a regular basis since 1997.  Beginner’s Yoga, Pregnant Yoga, Yoga as a new Parent, Teacher Training Yoga, Yoga to Teach, Yoga Therapeutics, Iyengar, Ashtanga, Vinyasa, Alignment Yoga, Yoga for the Aging Body and Vacation Yoga.  In listing all the above is to emphasize the various needs at different times in my life.  Your yoga practice is meant to change with you. It is a living thing.

I would say that getting back to basics is extremely helpful when one is getting confused, bored or having a stinky stale feeling on the mat.  I strip down the excess nonsense and reapply a new layer of attention to the poses.  Just do the practice and feel it.  Don’t think about it.  Observe your mind/body/spirit at the start and at the end.  Be led and watch your experience like a movie without judgement. 

Then do a practice at home – yes, on your own – and see what you remember to refine.  Then go to a class again and focus on feet, practice at home and focus on feet.  Then go to another class and focus on legs, go home and practice on legs.  Do this and make your way up the body to your trunk, arms, hands, head, headspace, and breath. Write notes, what gives you the most connection to your inner self?  What lifts your soul? What energizes? What calms? 

When I get back from an amazing vacation, I start with how to counter sitting for long periods of time with some sun salutations, hip openers and inversions. To counter eating strange food I then move into some twists, inversions, boat poses and supta virasana.  And last but not least, I address jet lag with restorative and pranayama to close the practice. This is me and my practice now. 

A few years ago, I might have just done my favorite 4:  Head Balance, Arm Balance, Forearm Balance, Shoulder Balance, Plow pose plus Supta Padangustasana and Savasana.  Or just all the standing poses.  See what I mean? Start with one pose and it will inform you as to what comes next.  Listen to your innermost self.  Make the path towards it every day the mat unrolls, and  with every pose we have the great pleasure to put on.

You - do - know  - what - to - do!   Especially if you were in the August classes while we simplified sequencing before our summer break.

 As the Nike tagline says: “Just do it!” 

Peace and Namaste,

Lesa

July 30, 2024

Yoga-Time

Yoga can be done in brief snippets with several stretches or postural resets  throughout the day.  We can let our practice just be our breath.  OR when we are fortunate, we can manifest one long practice.  What is it for you outside of class?

Yoga practice at home can feel like one of the great “if only”s in our life.  "If only I had more time", I would practice every day.  "If only I had a quiet space", I would get to that class recording or Light on Yoga sequence more often.  Well, this time I encourage you to allow for the possibility that you do have the time.  It may not be an hour that you have, or even 45 minutes, but you can feel the difference with just 20-30 minutes a day.

Our last focus was on sequencing basics, but many of you asked about what can I do?  The next several weeks are going to be for us to examine our current situation and discover the best way for you to begin a deeper practice outside of class.

The first step is to recognize what poses you always do and what ones you avoid.  For example, do you skip standing twists?  Or abdominal strengtheners? Or inversions?  Next, recognize what you need to do to mix it up not only in the first few poses you do but in the arc of a practice that stimulates the whole body.

We do know that yoga is a tool for great balance both inside and out. So, Your Assignment before your next class is to determine 3 realistic things:  what additional days a week you will practice outside of class; how much time you have; and what is your area of concern (ie knees, hips, mindset, etc). 

Here I will give you a few starter sequences that you can do, and try out at home.

"Tight Knee" people 

1)     Bharadjajasana: use a chair and sit with buttock bones in the center and with the back of the chair to your right. Lift on inhalation, twist to R on an exhalation.  Repeat other side.  Do this 3 times.

2)     Chair Pigeon:  sit alert on the edge of the chair, cross R heel over left thigh, rotate forward using the direction of the pubic bone down.  Find 3 different rotation positions to breathe deeply in and out for 5 breaths. (and it might be just the first position = 15 breaths)

3)     High Warrior 1/lunge:  have back of chair secure against something solid (wall, couch, furniture) place R arch of foot on edge of chair step L leg back, lift chest on inhalation, shift hips forward towards chair on exhalation until you meet end range of front hip/knee and/or back front hip.  Repeat other side.  Repeat 2 – 3 times total.

Moderate Flexibility and “looking for more” people

1)     Baddha Konasana: soles of feet together. Bring heels towards groins only as far as you can while still on your buttock bones (and not collapsed in the chest). Massage feet, then with hands behind, lift chest and rotate pubic bone forward and down.  No movement?  Teach the pubic bone to move by taking the back waist forward.

2)     Upavista Konasana:  from #1 above, lift knees, straighten legs forward into dandasana.  Take feet into a wide stance and do the same movement above with the pelvic bowl.  If you can come further forward without collapse in the chest, take hands to shins.

3)     Parivritta Upavista Konasana: from #2, sit up with shoulders above hips – head over tailbone, turn to your right and then extend out over the R leg.  Come back up and repeat to the L side.  Repeat #'s1-3 for a total of 3 times.

"Fire Up the Engine" people

1)     Childs Pose for 3 breaths then in Table for 3 cat cow movements.  Then refine where you feel the most containment in your abdomen in table and extend opposite arm and leg without loosing the containment of the abdomen – no increase of back arch.  Switch to other side. Repeat 2-3 times.

2)     Downward Dog:  after #1, return to childs pose for the refinement of lengthening the trunk/arms section forward and thighs reaching back in equal energies.  Then on an inhalation go into Dog – Adho Muka Svanasana.  Hold as long as you can.  On your second round, go back and forth into plank.  On your third round, add either side plank or 1 leg extended up and back.

3)     Pigeon:  from table or downward dog, bring R foot up to left wrist, R shin parallel with mat, right knee behind R wrist. Slide L leg back on the foot’s ball mound.  Get R hip as close to floor without tipping those hips! Stay 3-5 breaths upright, then lie down over front leg for 3-5 breaths, then bend L leg and hold the foot for a deeper quad stretch for 3-5 breaths.  Repeat other side.

So, there it is my lovely students!  Have fun and see you on the mat for additional fun short practices these next few weeks.

Peace and Namaste,

Lesa

June 18, 2024

HA-THA

Ha means sun, Tha means moon.  The two bring balance.  Yin and Yang.  Heat and Cool.  Up and Down.  In breath and Out Breath.  Sunrise and Sunset.  Dark and Light.  

The word “hatha” can be translated two ways: as “willful” or “forceful,” or the yoga of activity, and as “sun” (ha) and “moon” (tha), the yoga of balance. Essentially, Hatha Yoga practices are designed to align and calm your body, mind, and spirit in preparation for meditation.

Most forms of yoga in the West can be classified as Hatha Yoga. Hatha simply refers to the practice of physical yoga postures, meaning your Ashtanga, Vinyasa, Iyengar, and Power Yoga classes are all considered Hatha Yoga.

Quote from Yoga Journal.com

When we have a vigorous practice, it becomes much easier to let go in savasana. In this time of letting go we might be able to get unstuck from the doubt and/or the fear of what’s next, change our current perceptions to become more willing, courageous, even trusting in our abilities to see clearly. To see what is right in front of us.  

The practice of postures is a vehicle to allow our thoughts to jump out of the normal grooves of  the past we may have created and allow for a fresh look, albeit briefly, before snapping back into the habit of how we define our world.  Allow for the possibility that we have become too attached to our view of what happens in our world.  And…that it may not be the same view someone else has of the same situation.

This may not be what you are looking to get out of your yoga practice.  That is fine.  It is a benefit that comes with time.  The benefit of becoming un-stuck in one's viewpoint may happen without trying.  Maybe you get into a pose you never thought you could.  Maybe you are in a pose but it is much harder that you thought.  Watch the mind and its reaction - resistance to see things as they really are and not label it a certain way.

Yes, I can get very dark when my body cannot meet my expectations of what I think my body can do.  I am suprised by my response when my idea is not met by the reality of a pose I used to do easily.  Take a breath and let it go.... This is how I transfer my practice into my life like when I really wanted something to happen for an individual and despite all my efforts to influence someone to do the right thing, it just doesn’t come to pass.  At a certain point I have to just – let - go.

In the book some of us in class are reading, the story has offered an opening for the mind to see things differently:  “And so you see, our inborn tendency to misunderstand the people and things around us escalates to a new level, when something seems either very pleasant or very unpleasant to us.  We lose control of ourselves, even if we already have some understanding, and the last thing in the world we can do at that moment of emotion is to recall that it is actually our own minds making us see this thing the way we do.”

It follows with the Yoga Sutra II.7, 8:  “Assailed by what feels good, we begin to like things.  Assailed by what feels bad, we begin to dislike things.”  from How Yoga Works by Geshe Michael Roach, p124

So, in the moment, our challenge is to practice and bring less reactive judgement  to our thoughts and to Just . Let . Go.

Peace and Namaste,
Lesa

May 21, 2024

Self Talk

Sometimes sensation is defined by the mind as pain, pleasure or WTF.  The key word in this last sentence is: mind.

Ultimately yoga is to release us from the constant ramblings of our headspace.  In the Yoga Sutras the First of four Chapters deals with these fluctuations of consciousness or citti vritti. 

If you are reading How Yoga Works, you will find in Chapter 4 of this book that it talks about part of Yoga Sutra I.33: “Learn to keep your feelings in balance whether good or bad”.  I know that it can be a human fall back to react to anything we define as BAD.  Well maybe it isn’t really a true assessment.  When it rains, it might just be weather.  Not good, not bad, just rain. 

As we have lived in our bodies for however many years, we may feel discomfort and associate a whole array of meanings to these sensations. We add derogatory self-talk to these observations that borders on anger.  I have done it many times myself saying: “I should have known I was carrying too much” or “What did I do the other day, how can I prevent inflaming that injury?” or even “What the heck, I did it again.  How could I?”  Sometimes these non-productive, self-examinations need to be thrown out like sour milk.  

Allow for the possibility that we can easily redirect the response into a neutral state.  Can it just be: “Oops, I slipped” or “my back was a little weak when I picked up the heavy package” or “right, I need to remember to watch out for that corner of the table”.  No need to heighten the drama of every scene.

For a full description of this sutra, you can go here:
https://www.theyogasanctuary.biz/inside-the-yoga-sutras-the-keys-to-peace-1-33/

Peace and Namaste,
Lesa

February 13, 2024

Dive Deeper

 Think of the color of water and how it changes as we go deeper.  The hue intensifies.  We find more awe and inspiration.  Imagine the possibilities of seeing below the surface.

Much of our lives are lived on the surface.  For many, it is the only way to get all the tasks done that we ask of ourselves - - as a human being  (human doing) in the 21^st century.  Uhh..unless we live off the grid?  Impractical.

Perhaps yoga can give us a hand here.  If we can learn to go deeper in our practice, might that quality pervade our day-to-day approach to our lives? 

Going deeper into a pose does NOT mean pushing yourself further, but being smart about directing your attention.  I can suggest 3 different ways to do this:

1)     Marinate in the pose(s).

2)     Repeat the pose (s).

3)     Stop and listen to what isn’t the obvious. 

Pause for a moment as you read this and ask yourself what this means instinctively rather than in reading my definition.  Have agency in your own practice, your own life.

The 8 limbs of yoga were laid out as a template to release ourselves from repeating the same actions that cause suffering (or “dukkha” in Buddhist terms).  Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi are the 8 limbs of Yoga.  Mirrored in the Buddhist tradition there is the 8-fold path to liberation.  So, the methodology continues in yoga.

 We need to hone our ability to observe and implement these 8 limbs for where we are in this moment, this month, this year.  It isn’t a linear practice, it is more circular in how they are met. We naturally touch upon each several times to study and then absorb the guiding principles deeper into our practice. 

Have your rough definitions of the 3 above?  Mine are simple:  if it is a pose that I can stay in for a long period of time, I stay.  I stay even if my mind tells me:  “it’s time to go – now!”.  I listen to my breath, I feel my sensations, I feel my feelings.  Not the obvious or easy ones to find, lean in to the hidden treasures deep, deep within. 

If it is a pose that I cannot stay in very long, I repeat it 2, or 3 times.  Maybe more!  Do what isn’t easy on those days that you can.  Meet the challenge and you will be amazed.

Peace and Namaste,

Lesa

December 19, 2023
 
12 Days of Yoga
 
Just for fun and in the spirit of the classic “12 Days of Christmas” song, let us play the “12 Days of Poses”! 
 
Not that I would suggest doing these poses in order, but let’s take a look at how we can unlock some daunting poses:
 
Day 1: A Partridge in a Pear Tree – Vrksasana/Tree Pose
(tree is in the name)
Day 2: Two Turtle Doves – Ardha Chandrasana/Half Moon  
(two limbs on the floor for balance)
Day 3: Three French Hens – Utthita Trikonasana/Triangle
(three sides)
 
These first three have a common thread of the hip and balance.  The hip is complex and difficult to keep open on all sides – front, back, outer.  Use these three seated poses to assist in greater mobility:  Baddha Konasana, Gomukhasana and Log Legs. Do these poses with an upright and forward extension.  It combats the closure that occurs from sitting most of the day.  (as I write this, I am standing btw).  Add a bit of standing on one leg and the next time Days 1-3 show up in your practice, you will be better prepared.
 
Day 4: Four Calling Birds – Dog into Plank into Chataranga Dandasana/Four Limbed Stick
 
This sequence of poses has all four limbs grounding into the earth (or our mats).  The action of each is equal ideally but often difficult to achieve.  If we use the lift of the thighs and reach through the heel as the ball mounds of our feet ground while securing the arms with an outward rotation (triceps towards the midline) with the navel lifting, we have a more even distribution of effort.
 
Day 5: Five Golden Rings – Virasana/Hero's Pose
(five toes on each foot grounding support the opening of the knees)
Day 6: Six Geese a-Laying – Kapotasana/Pigeon Pose
(also a rude awakening of sensation as opposed to honking if you get too close)
Day 7: Seven Swans a-Swimming – Salabasana/Locust Pose 
(modified vairation can feel like swimming on the floor)
 
These three days go deeper into the workings of the front hip and add the lumbar and front thigh opening action.   Extension of the trunk away from the limbs are key to keeping the sacrum moving away from the lower lumbar spine.  It is where we are the supplest and most vulnerable to pinching nerves and/or creating mis-alignments.  Learning to ease into tightness with one’s exhalation and lifting the chest with one’s inhalation, we can create room to bring the lower belly towards the spine and buttock flesh towards the top back thigh (posterior tilt of the pelvis). This facilitates the lengthening we require to go deeper.
 
Day 8: Eight Maids a-Milking – Twists (are-a- wringing)
 
A simple cross-legged twist is a great place to start.  Keep your head over the tailbone and watch that the weight in the sitting bones remain the same. Then try Bharadvajasana 1 and keep the supports beneath your base high enough that you can have as close to the same weight on your buttock bones.  This will prepare you for more difficult standing and seated twists.

Day 9: Nine Ladies Dancing – Natarajasana/Dancers Pose
(dancing)
Day 10: 10 Lords a-Leaping – Virabhadrasana 3/Warrior 3
(leaping from Warrior 1)
 
Wow – extending the trunk out over the standing leg is a very challenging action to be sure but we have other poses to keep us upright like standing forward bend Uttanasana with one leg extended behind us or standing Pavanamuktasana where we stand with the thigh lifted by hands on the front shin towards the trunk.  These two poses can integrate more stability into accessing days 9 and 10!
 
Day 11: 11 Pipers Piping – Bastrika
(quick breath like playing a flute)
 
Many types of Pranayama are driven by inhalation.  Bastrika and Kalabhatti patterns are driven by the exhalation like playing a wind instrument. For more see page 176 in BKS Iyengar’s Light on Pranayama.  To prepare start with other breath practices like simple breath awareness and Ujjayii.  This will cultivate a sensitivity and control so that Bastrika is not aggressive against the lungs.
 
Day 12: 12 Drummers Drumming – Any type of Vinyasa
(find the beat of Your drum)
 
A vinyasa is defined as linking the poses together with the breath.  You can do this simply with a Tadasana – Urdvha Hastasana – Utkatasana – Tadasana circle.  Or you could add after Utkatasana, a forward bend Uttanasana into a Downward Facing Dog - Plank circle back to Uttanasana and Utkatasana.  It will increase the heat in one’s body, create more breath awareness, strength and suppleness.
 
So, take these tips and if you so choose P-L-A-Y with your Yoga practice this break!
 
Peace and Namaste,
Lesa

December 5, 2023

The Chemistry of Yoga

I often use cooking terms when encouraging people to think outside the box of anatomy.  Think of your yoga practice like a marvelous dish to enjoy.  We can marinate, percolate and aerate!

Perhaps….. when we marinate in a pose, think of how marinating a good steak softens.  How we use certain things to accelerate the process of breaking down the gristle into a form that is more pliable or flexible.  This could be used for the body or the mind.

Perhaps…. as we twist or repeat a pose, we are in the process of percolation – putting our bodies into a pose where we cannot go further despite all of our efforts.  And in so doing allowing our minds to simplify and release from the repeated dialogue it feeds us.  We can simply let go.  Repeated actions of poses can also teach our bodies to just know.  Know where to position, engage and or release our bodies.  We learn to enhance an inherent knowing where to move to find balance without wordy instruction.

Perhaps… as we practice, we can notice and then direct our breath in asana.  We can provide more space to fill our lungs when we are less compressed in the trunk.  We can spend more time with the practice of the different pranayama breath patterns that strengthen not only the body, but train the mind to quiet.

Marinate, percolate, aerate.  This will be a time of reflection and making a good recipe for our lives.

See you on your mats!

Peace and Namaste,
Lesa

October 10, 2023

“Hands Down!”

Our hands are in constant motion unless we are sitting on them...

Take a moment to notice the wonder of them.  They have the potential for such dexterity and sensitivity.  We talk with them, over use them, ignore them and then at times, decorate them.  Are they just our hands, all 27 bones in each,  separate entities living on the end of our arms?  (many of us before yoga think of the head as an orb to hold the conscious brain with the torso as vehicle)

Once we pull back the drapery of the skin, we can see the amazing network of connective tissue, nerves and tendons.  We see more clearly how the hands and wrists are connected to the whole arm and beyond into the shoulder and the neck. 

One of my mentors revealed in our pranayama training that if the thumb is tense, it will effectively harden the brain and thereby affect the nervous system.  Try gripping your steering wheel next time you drive to experience some of this. 

Another time, a very adept workshop teacher demonstrated how the arms are a vehicle to access the upper spine and the legs to access the lower spine.    Adho Muka Svanasana, better known as downward dog, is a great laboratory to learn how we access the whole spine through the actions of our feet and hands, legs and arms. 

If we are new to our practice, the weight is often in the heel of the hand with the palms lifted and either the index finger or thumb mounds are not grounding.  Simple physics shows our need for even contact distribute weight properly and access the spine for elongation.

Continued practice of this pose cultivates a balance between effort and ease.  We are able to stay longer  from learning how to refine the actions in our hands and feet as they meet the mat.  Then  more difficult poses that ask more of our hands and feet are achieved with confidence, alignment and strength.

Last week it was foot play.  Now let’s see what comes from using our hands in an integrated fashion, connecting to the body as a whole.

Peace and Namaste,
Lesa

September 12, 2023

Birds Eye View

Getting away always helps me get perspective.  A fresh look, a different take.  I can admire new things with awe and wonder.  In this act of open mind, I can see that I have unconscious patterns (or ruts), as well as inherent skills. This is not easily seen in my day-to-day life where I “cannot see the forest for the trees”. I relish these brief flashes of a “Birds Eye View” to get clear on what to cull from my life’s perceived tasks.  Certainly, travel gives us an opportunity to expand our lens.

Upon returning home I reflect.  The sights and sounds of a distant land seem normal at the time, but when call up the images of the 10 days away from Long Island and my daily routine, it becomes all the more special and magical.  

By the Way: I hope you all had a chance to mix up your routine and attempt a few poses at home!?!   Perhaps you had some wonderful surprise discoveries of your own.  What did you learn?  What was easier than you thought?  Where were your challenges?  I look forward to hearing about them. 

Stepping away from my normal routine gives me a chance to let go of all of my tasks and duties.  I feel lighter, my senses are heightened, I have more energy.  On this trip I had a few discoveries about my own big picture. 

If you are ever near Burlington, VT go visit Shelburne Farms.  I just thought it was a place to stroll beautiful farmland, buy cheese made on site and see some animals.  I was so wrong!   This was a Vanderbilt estate with the grounds designed by Fredrick Law Olmstead who we might know from our own amazing Central Park.   I acknowledge that I have skills that allowed me to be a solid architect and a wiz at making all things fit on a plan.... but this man who designed the hills and trails to this massive estate was as artful beyond measure.  He orchestrates views in such a way as to lead you through a series of intimate forest growth, rolling hills and expansive pastures to lead you into a grand finale oeuvre.  As we walked the grounds, I began to appreciate the complexity of his vision. Each area is linked together with a simple bend of the road or an opening of trees.  His designs a way to shift perspective.

A well-planned yoga practice can do the same.  We have the opportunity to delight and surprise ourselves with the nuanced adjustment of our whole being in the matter of a few poses.  Simply by following one after the next.  Before we know it, we have arrived into a state of grace. 

At first, as a new student, we follow the map of sequences laid out by teachers before us.   Then something happens and the pattern of poses are revealed.  What they have to teach us comes into sight.  We begin to orchestrate the opening and strengthening of our beings ourselves.  What a wonderful benefit of continued practice.

On an encouraging note, I ran across an article in the NY Times about Jack LaLane’s widow Elaine who at 97 does 20 minutes of stretching first thing every day.  Her attitude of "Twenty minutes a day gets me on my way" can be applied to yoga as well.  Just doing can teach us a lot, especially if we haven't seen the forest yet.

Keep going and you will discover the little nuances of change, sensation and awareness. 

Peace and Namaste,
Lesa

July 25, 2023

Default Mode / Embodiment

Default Mode.  When I hear this phrase, I think of resetting my computer when it crashes, or cleaning my old cell phone when it is time to return it.  Winding deeper into my memory and senses, it reminds me of when I first saw the La Brea Tar Pits in Los Angeles.

What a marvelous sight for a 7-year-old with imagination.  The sticky bubbly pit, the promise of seeing a dinosaur bone pop up from below…. who wouldn’t want to be present to see something that hasn’t touched the surface for thousands of years?!?

We get to do this every day in our practice.  In every pose there is the opportunity to fully be in our bodies and listen and feel and observe without judgement or needing to alter the present moment.   We watch for the surprise reveal of something new or find something old but seen slightly different this time. It all can be discovered from a place of wonder, like that 7-year-old. 

The flipside of this coin, in moving from a place of wonder to hyper-critical observation; there is a sticky pull of the Tar Pits (which were not actually filled with tar but asphalt – illusion alert).  Many carnivores were pulled back in to the muck to prey upon the herbivore's situation.  It was around 4:1 according to the statistics. So rather that it just being an event for 1, it was an event 5 times larger!

Yogic-ly Speaking, we have habits of movement in our bodies and habits in our thinking that are a reflexive aversion upon encountering the uncomfortable.  It is hard not to get pulled back in to our personal tar pit, the Default Mode.

 Default Mode as defined by Bo Forbes is when we take a direct experience we have in the body and spin a narrative about it.  She illustrates this with a popular parable told by the Buddha about two arrows. 

“It goes something like this: The Buddha asked a student, “If you get hit by an arrow, is it painful?” “Yes,” answered the student. “And if you get hit by a second arrow,” the Buddha continued, “is it even more painful?” Again, the answer was yes.”

The first arrow is the event.  The second arrow is what we create - associate - pile on to this first arrow.   (more on her neurology and body-mind work : https://boforbes.com/about/ )

We have tools to keep us out of the quicksand of default mode, this larger-than-life self-woven drama. In yoga it is in that is through embodiment.  To be embodied we are present in our bodies, not in future or past thoughts.

This week we will play with taking the sensations of the body and breath combined to learn about staying embodied = in the present.  The more we can practice this and be more comfortable with strong stretches, the less aversion we will have, the less story we will weave about our current state of being.

There is great freedom here, I invite you to join me.  

Peace and Namaste, 

Lesa

July 11, 2023

Touchstone

What grounds you?  What keeps you balanced?  Who do you speak to, to return to “self”?

I know we, as humans, would love to say that we can arrive at the place where we can rest - - stay put - - with no more work or effort necessary to correct the disruption.  As my 8^th grade Science teacher, Mr. Bullock once said: “we can work hard to keep stasis, but ultimately things continue to degrade”.

So, I need to re-frame my perspective, yes?

The deeper I get into my meditation and Zen philosophy studies the more I know the answer of staying grounded is just getting comfortable with the nature of changing systems / situations.  This isn’t to say just give up and throw in the towel, it is more of an invitation to consider accepting our true nature, the nature of being a biped and a human with a busy mind.  Let’s face it - I will be thrown off balance if I get out there and live my life.

Return to Yoga:  the practice of asana (yoga poses) does promote the creation of lasting positive physiological effects on our nervous system, better coordination of our physical movements and creates more supportive breathing patterns. 
On a deeper level, we might consider this a creation of new neural pathways and make a change to our default patterns. 

We can increase our body’s strength and reduce our mind’s erratic movements.  Consider it Self-Directed Neuroplasticity!

Self-directed neuroplasticity defined:

Neuroplacticity is the brain’s ability to reorganize itself by forming new neural pathways throughout life and in response to experiences. While the brain usually does this itself in response to injury or disease, when humans focus their attention enough, they can slowly rewire these pathways themselves.  The habit loops are broken by reshaping thinking using mindfulness. 

Mindfulness refers to focusing attention in a sustained, deliberate way, of looking at the present from a non-judgmental perspective. The goal of mindfulness is to become aware of thoughts, as simply thoughts. Not all unwelcomed or unhelpful thoughts need to be acted on. Once an individual understands that these thoughts are not beneficial for them, they can start to redirect their actions – or the reactions to the thought.  The redirection of thoughts and actions will start to change neural pathways as habits begin to be replaced, and new parts of the brain are used. The brain literally starts to rewire itself with a simple change of mindset.  See more at:

https://www.research.colostate.edu/healthyagingcenter/2022/05/31/how-to-rewire-your-brain/

To Start: focus on the base or the anchor action of the legs (or anything else that touches the earth) in your practice.  This is the foundation we build on with time, practice and awareness just by doing.  Next:  deepen your awareness with observation (mindfulness).  This way we can uncover through familiarity with more subtle sensation, the action of the body that needs strengthening or opening without injury or self - compromise.  In addition: explore what the pose is like without quickly rushing into it.  (What if we relaxed just enough to let the pose be completely open and at ease?).  All of the balance I have found in my self and my poses are grounded by  my repeated return to the consistent practice of getting onto the mat (my touchstone), to hone my skill of looking at things here with wonder or curiosity.  And ultimately taking that into my day to day way of living/thinking/breathing.

Do ask questions of reflection to find your balance here:

-How do I feel on my right side vs. left?

- Is my breath different?

 -Is my thinking less circular?- Can I learn to accept what is found without judgement?  (Why wrap a story around it so your mind gets to create a circus that you really don’t need).

- Look for the experience that can’t be named.  (Where the seer and the object of observation become one and the mind stills – the ultimate benefit of yoga)

Asking these and other reflective questions can immensely aid in making your internal experience of the practice and your deeper self richer and deeper.  Find stability in knowing what your experience is.  We want to break out of our rut of habitual movement and thought; of always doing things the same way.  

It can be done with a simple and continuous practice over time and…In this we can find the freedom to re-wire ourselves from the inside out.

Peace and Namaste,

Lesa

May 30, 2023

Body Memory

On this Memorial Day we remember the brave soldiers who have fought for our freedom.  I thank them all - past, present and future - for their courage during battle and patience while waiting for deployment.  I cannot imagine what that experience would be like. 

I do know that there is something that stays within the body from having a repeated experience, especially in a life and death situation.

What about those of us that don’t go into the military service?  We have battles in our life.  How do we let go of trauma in the body?  Breath, asana, concentration and meditation.  These 4 limbs of yoga are great tools to re-write your history and find the strength and courage to forge a new path when life seems overwhelming.

Recently I spoke to a high school girlfriend and was struck by all the road blocks she has had in her life.  Huge setbacks to access college, slow to start career, family illness and her own health.  The cumulative assault that occurs daily.  I admire her as she continues to dig deep and find ways to cut new paths so life doesn’t get her down. 

I feel tremendous gratitude for my life, how it has gone in the direction of teaching yoga, my uniquely small family, my wealth of friends.  What kept me going when I hit major roadblocks, before yoga, when I dealt with the death of my 58-year-old mother in my 27th year,  or moving 4 times in my life before 12 years of age, not to mention general setbacks that life threw my way?  I patched up okay, but it wasn’t until the deep work the 4 limbs listed above did on my psyche that I began to thrive.   Yoga has kept my gait longer and my heart lighter.

In these past 22 years, I have worked with so many people from all walks of life and have been able to give them some seeds to make space to let go and heal from their roadblocks to find joy and a spring in their step again.

One person in the public arena that I get great inspiration to pick myself up from a fall is Pema Chodron.  In a college commencement speech, she said once “Fail, Fail again, Fail Better”.  Read more here: https://tricycle.org/article/pema-chodron-fail/ 

Our yoga practice can teach us a lot. It can create a groove to return to each time we need to pick ourselves up from distress. Those pathways of peace, strength and knowing don’t disappear quickly. We train the mind in yoga practice to get out of our way and be still, and in doing so we will be able to listen to the body and its inherent wisdom.  We can let go of what we are holding onto in our cells – that past psychic baggage of samskara and be lighter and freer over time.  I encourage you to use the repetitive nature of the poses to let us explore the sensations of the body and the breath to transport us to a place beyond words.

Peace and Namaste,
Lesa
 
NOTE:  In order to work deeper into the topic of the Yoga Tidbit with you I will be reducing the frequency of my writing to twice a month.

May 16, 2023
 
The Nadis
 
72,000 of them.  A Nadi is a tubular channel in the body through which energy flows.  Chakras are wheels or circular energy centers in the body that act as fly-wheels in the distribution of energy to the body machinery.  Bandhas are used to prevent the dissipation of energy and distribute it to areas where it can be used.  Or so the yogis suppose….
 
These energy channels run everywhere throughout the body.  Some say they are housed within the fascia of the body, others will say they also reside in the nerves and muscles too.  Google it and you will find so much about them.  (If you own a copy of Light on Yoga go to page 436).  
 
The Jalandhara Bandha is when we take the sternum to the chin and chin to sternum.  This bandha regulates the flow of blood and prana to the heart, head and neck glands and the brain.  The Uddyana Bandha is when we draw the navel towards the spine and then up.  It is said when done correctly “the great bird of prana is forced to fly up through the Susumna Nadi” (which is the main channel for the flow of energy located in the spinal column). This bandha is said to be the mother of bandhas.  The Mula Bandha is the contraction of the pelvic floor (the region from anus to base of scrotum or opening of vagina).  This practice contains the flow of prana so that it is not dispersed, but used to revitalize the practitioner.
 
The Ida and Pingala Nadis start from the right and left nostrils and move down towards the base of the spine.  The Ida and Pingala intersect each other in a continual figure 8 like dance coming in and out at the chakra.  The Susumna Nadi climbs from the base of the spine to the crown of the head.  Sometimes these 7 chakras are associated with the glands or organs in the region. 
 
Do we know for sure that these exist in a way described before modern science could map internal nerve pathways?  I don’t but Chinese medicine and Ayruveda have been successful in using this application of nadis to heal people for hundreds of years. 
 
I invite you to simply feel (or imagine) where your spine is from the inside out and to feel the difference when it is positioned correctly vs. not correctly as you practice.  Like any instruction I give to my students.  It needs to be tried on and tested by the individual.
 
Peace and Namaste,
Lesa

 

May 9, 2023

Let the Air In
 
Let the fresh air in!  Ah Ha, we have nice weather.  Take a deep breath in.....

In our yoga practice we can let the air in all the time, but how is our breathing ~ really?   If we bring our awareness to what is silent, it can be a clue to open the underutilized.  I am referring to the ribcage, the torso lift and connecting to our legs.
 
Beginner students are focused on staying upright and becoming familiar with what poses can feel like.  Then, once oriented to the basic form, they are free to play with the balance of postural effort and ease.  Too much effort shuts us down, not enough effort will leave us unstable.  As the practitioner begins to feel one’s health, balance and strength of the body/mind connection, the focus moves finally to those areas that don’t bark or howl at us.  The quiet hidden areas that are closed off from sensation and movement. 
 
The hips and the ribcage get the brunt of this.  Surprisingly, the psoas comes to mind.  (as opposed to side stretching and hip openers) This postural muscle is tied to the diaphragm and the front hip.  Back to front, it starts at the 12th thoracic vertebrae, then travels through the pelvis to the femur.
 
If it is too tight, the pelvis tips forward and compresses the back bottom ribs down.  It keeps our rib cage moving in a way that doesn’t allow space for a deep breath.  Most of the day, we don’t notice this if we have never had back pain.
 
If it is too loose the front hips are closed off because of habitual movement tipping or pushing the pelvis forward. Perhaps to the point of grinding our thigh bone into this muscle and other hip flexors (from back body to front body).  This is one reason why extension in the back leg gets shut down.
 
This week as we practice, look for those areas that are sleeping, dead or otherwise unnoticed.  Maybe that is your key to feeling freer in the lift of the chest or taking a full breath.
 
Peace and Namaste,
Lesa

May 2, 2023

Support From Behind
 
Hamstrings, oh those pesky hamstrings!
 
How often have you wished them to be longer?  Are they your nemesis?  Have you ever pulled one?  If not, they take months to heal because, not only is their purpose to be supple, but they are valuable support muscles.
 
 We use them constantly.  The primary function of the hamstrings is to bend the knee joint and extend the hip joint, rotate the hip joint as well as enabling some essential lower limb activities like walking, running, squatting and climbing stairs.
 
“The hamstrings are muscles which extend the hip and flex the knee. The hamstrings play an important part in the complex gait cycle during walking, which includes absorption of kinetic energy and protection of the knee and hip joints. During the swing phase of walking, the hamstrings decelerate the forward motion of the tibia. There is a complex interplay between hamstrings contraction and quadriceps contraction, which is an antagonist muscle of hamstrings.”  From physiopedia here: https://www.physio-pedia.com/Hamstrings
 
There are many ways to strengthen this part of the back thigh.  It starts with greater awareness within the poses we practice. We often feel right away when the poses stretch them, but do we realize it when they strengthen? 

Triangle and Extended Chest pose (Utthita Trikonasana and Utthita Parsvottanasana) will stretch them.  Virabhadrasana 1, 2  and Parsvakonasana will strengthen them in the bent leg.
 
There are lots of poses that play in the same way.  See you in class with your hamstrings ready for a new sensation!
 
Peace and Namaste,
Lesa

April 25, 2023

Pieces and Integration
 
As we dive deeper into our Yoga practice, we often look for ways in which the individual body parts function to create more subtle awareness in that region. It can, over time,  add a new experience of the whole self.

Fun fact:  Yoga comes from the root word Yog which means Union. 

To study the bones, muscles and actions of each - at that specific area of the body - is essential to mastering not only more control of our movements there, but it will add depth to the experience of each pose with integration into the whole.  And as we add it back in to the and to have a fresh lens on our world. 
 
For example:
You might hear the instruction "lift your arch" or "ground your heels". It is important to do so to support your body, but how much subtlety do you have in the action of reaching through one’s heel?  Are you directing the inner heel or the outer?  The front or the back?  Perhaps you just know it as a round staples “easy” button, bulbus and nothing more….. 

So, we take the time to notice how the action of the leg changes as we articulate the different areas of the heel.  Carry your observation up from the legs to notice how this action of the foot affects the pelvis, the ribcage, the breath.  Yes, the action of the heel, coming from this one small piece, is integrated into the expression of the whole body.
 
So Welcome! Welcome to this great awakening.  You can use a shoulder or a hip or hand, etc.  I just used the heel of the foot to illuminate how the “tip of the iceberg” appears to discover nuances of physicality and possibly cultivating deeper sensory perception throughout the entire body. 
 
Pieces of Poses are also helpful when you have an injury and need to rest and heal.  How you might ask? Well, Chairs are especially helpful in foot/leg injuries.  We can break each pose down with the trunk from sitting bones to the crown of the head as Tadasana (part 1).  The legs can then assume the extension and isolate the injured area (part 2)!

It seems that April has us with two students with broken bones in their feet and two recovering from surgery – so the above is a nod to the those dedicated souls who are continuing to practice.
 
In this way of pieces, the injured practitioner can continue to work on the places of strength, trusting that integration is not far off.  For the un- injured - this can be a way of moving deeper and integration is as close as the breath.  It is easier and easier to naturally look for this as we peel off the layers of dullness and dive deeper through a repeated practice of yoga within the lens of "the pieces & integration".
 
Peace and Namaste,
Lesa

April 18, 2023

Rhythm – what is your symphony?

Movement, notes, emotion, chapter, verse,
Story, training the body, expressing the body!
 
Patterns in everything, everywhere all at once.
Mathematics, geometry, music, dance, design, Bach!
 
When it comes to the old board game LIFE, we have so many roles to choose from.  Sometimes I chose teacher, other times the attorney, then the singer or dancer.  As young people, we find trying on different roles aid to finding our true nature.  What are our talents? ( that which we are good at – really and not just what we think we are good at).
 
Last week I was listening to a 3-part workshop on the Bhagavad Gita and in a discussion period the question of what is an Individual’s Dharma was asked?  I loved his simple reply:

“Dharma is the crossroads of what you are truly good at and what you are drawn to do”.

Another great quote i found is from chopra.com article here: https://chopra.com/articles/purushartha-the-4-aims-of-human-life

“The Bhagavad Gita says, “Better your own Dharma though imperfect than the Dharma of another done perfectly.” This means that you need to find your own truth and even though you may make mistakes along the way, this is still preferable to trying to copy others”.
 
Dharma is a term used in a number of different places. I am referring to the dharma of the individual not the cultural context of righteousness. 

In that sense, it's easy to mix in doing the right thing by others into the context of one's true calling.

Dharma as righteousness is more of a macro term as one of the 4 Purusharthas.  (Artha – economic values, Kama – pleasure, Dharma – righteousness, and Moksha – liberation. 
 
Do you know what your Dharma is?  Perhaps it changes from decade to decade.  Student, Parent, Teacher, Mentor are a few.  This is what we may define ourselves as, since it is a role we play.  I think we need to dig deeper to discover our talents and interest.  How do we do this?
 
Well, it isn’t from getting into an unnatural pose in your yoga practice like full lotus pose for many.  That is just silly and dangerous and willful.  Fortunately, I think everyone who comes to my classes find their own pose.  The key is finding ones own pose that has a balance of soft and firm with space to breathe.  Space to observe and listen.  Use your Yoga Practice as a lens into your deeper yearnings, allow for the possibility that the moving meditation that you experience on your mat can bring one closer to the soul. That with a quiet mind there is space to reflect and hear the quiet inspiration we all have.
 
This week while we practice, I invite you to:
-Be aware when you lose the balance between effort and ease. 
-Be aware when you are willful or just give up.
-Breathe deeper or engage the pose more if your mind is running outside of the present moment
-Listen to the subtle voices once the mind quiets, if only for a brief moment.

Create your own music,
Dance to the beat of your own drum!

Peace and Namaste,
Lesa

April 11, 2023

The Pranayama Bridge

Last week I spoke about how the layers of yoga might appear in your practice.  Let’s go a little deeper into how the rhythmic control of our breath can connect us to a deeper place.
 
Pranayama is sometimes linked to Asana, sometimes to Pratyahara (withdrawal and emancipation of the mind from the domination of the senses and exterior objects) and Dharana (concentration).
 
BKS Iyengar has a clear and concise description of the “Stages of Yoga” in his introduction to Light on Yoga.

He links Yama and Niyama together as a vehicle to control our passions and emotions guiding us to be in harmony with ourselves and others.  And describes the use of Asana to keep the body healthy and strong and in harmony with nature. (sometimes nature can be interpreted as the nature of being human on this planet)  These three stages he calls the “outward quests”
 
Next comes Pranayama and Pratyahara to teach the student to regulate the breath to control the erratic fluctuations of the mind so we may be free from the “thralldom of the objects of desire”.  These he calls the “inner quests”
 
Dharana, Dhyana and Samadhi (concentration, meditation, and the state of super-consciousness) are known as the innermost quest, the “quest of the soul”.
 
Now the bridge:  observation of the breath, patterns of the breath, direction of the breath. 
 
Our breath in and out continues whether we focus on it or not.  It is in our consciousness and in our subconscious is it not?  When I took my advanced teacher training within the Iyengar system it was grouped with both the external quest as a physical discipline and the inner quest as a mental discipline. I think you can see how the pattern is emerging.
 
In Meditation; “follow the breath” or “return to the breath” are instructions found in classes  for good reason.  It is a tool for the mind. 
 
In Asana, we lift and open the chest on an inhalation and ground or let go on an exhalation. The smooth movement of coordinating the action of our body in tandem with the breath not only cultivates a calm in our minds but soothes and cools the  nervous system.
 
Observe your breath and let us explore what we find this week when we are more mindful of the patterns of respiration.
 
Peace and Namaste,
Lesa

April 4, 2023

Types and Styles of Yoga

Karma Yoga (the path of action), Bhakti Yoga (the path of devotion), and Jnana Yoga (the path of knowledge) are the 3 main types of yoga mentioned in the Bhagavad Gita for the liberation of the human spirit. Sometimes a 4^th yoga, Raja Yoga (the path of meditation), is added as well.  If you are curious, read more about them here:  https://yogachicago.com/2014/01/the-four-main-paths-of-yoga/

It can be confusing because we are used to hearing the term Hatha Yoga.  Ha-tha translates from Sanskrit into Sun-Moon and is generally associated with the practice of asana (physical postures). The first part of this  practice is designed to warming up and heating the body while the second half cools it down. 

So, in definition, all physical postures in the practice of yoga is Hatha Yoga.

Hatha yoga dates back thousands of years. Its modern iteration in the west has informed the evolution/adaptation of yoga and has granted practitioners the space to engage in a yogic practice without the religious or spiritual aspect.

The next question might be what is really yoga if there are so many different classes, levels and poses?  This is because yoga has evolved to adapt to the culture and need of who is practicing.  The origin story of the yoga we practice in the west is very different than what initially in India was called yoga.  Yoga in the east was primarily spiritual and in the early days of a physical practice, the poses were meant to ready the body for meditation.  Asana literally translates into “seat”.  That which we now call Yoga in the west, developed 150 - 200 years ago.

If you look at the image below, from the book The Spirit of Yoga by Kathy Phillips, you can see the different styles and philosophies that evolved.  The style I was trained in, Iyengar, didn’t branch off the tree till the mid 1800’s.  Named for the man who made his mark on the practice, he focused on alignment and the therapeutic aspects of pose application.

You may have also heard of other styles: Ashtanga, Viniyoga, Kripalu, Sivananda, Kundalini, Bikram, Tantra, Jivamukti, etc.  These are all styles that have evolved from this branch or further down the tree. 

Quickly defined 

Iyengar:  alignment and therapeutic yoga

Ashtanga: flow or power yoga

Viniyoga: gentle flow yoga and therapeutic ties to ayurveda

Kripalu: gentle instinctive movements in poses

Take some time to look closely and you might see that some styles revolve more around the philosophical rather than the physical.  More of Jnana yoga – the path of knowledge.  Others may be purely spiritual:  Bhakti yoga – the path of devotion. 

I hope this gives you a richer understanding of the framework of what we do on our mat, in our lives and in the world.

Peace and Namaste,

Lesa

March 28, 2023

Layers & Yoga

Asana and Pranayama.  This is where I started my practice.  I was stressed out with architectural hours that had me sitting at a computer for 50-60 hours a week.  The poses gave me an opportunity to move my body.  I still felt that my body was separate from my engine of the brain, the more important part of who I defined myself by.  I often felt betrayed by “this body” as I called it.  In essence, I thought that I could just will “the body – a thing” to do what I wanted without consequence to my state of “mind”.  I was wrong.

In 1990, my very first class forced me to just to feel.  I was stiff and couldn’t help noticing the sensations coming from “it”.  My body’s signals were speaking.  I often found I had to be reminded to breathe. 

Soon after that first yoga class, I had my first acupuncture session.  The woman, highly regarded by my co-workers, told me a similar thing:  “You, my dear, need to get into your body!”

Fast forward 33 years, I can tell you that I had layers to peel off to unify my body, mind and spirit. Yoga was the way to go!

To you, my students, every chance I get, I will give you clues as to how to jump past my hurdles.  For instance, when you practice, look beyond the obvious sensation of stretch or effort. What else can you sense? 

Balance? Strength? Opening? Does being in a certain pose bring up strong emotions?

The name of the game is peeling off the layers of what ever keeps us from truly waking up to the beauty of integration and living our life fully.

Peace and Namaste,

Lesa

March 21, 2023

Squeeze & Soak

The aim of the asana practice is to create a healthy and strong body that will refrain from distracting us from the ultimate goal of sitting quietly in meditation.
 
Many of the new students I meet first come to yoga for that very reason.  Some come because they are curious.  Some come because practicing yoga can manage stress.
 
I will address the physiological aspect first.  Most of the poses aim to flush the limbs or trunk in some way that increases the opportunity to bring fresh blood into an area.  Virasana/hero’s pose, for example, has the legs folded in such a way that we squeeze as much fluid out as possible out.  When we unfold the legs – woosh – a new supply rushes in.  Inversions assist in reversing the way the heart has to work against gravity providing blood flow back from the lower extremities.  The legs empty easier while upside down.  When we return upright the opportunity to cleanse the legs has just occurred.  Twists stimulate not only the wringing out of our organs housed in the abdominal region like a sponge, but we can also stimulate the hips and shoulders. 
 
When it comes to our mindset, how restful would Savasana be if we placed it first in our sequence?  Would your thoughts be quiet or busy?  I would say mine would be very active.  It takes much longer to quiet them down before a practice than after.  If we had an especially challenging practice then it is easy to get deep into corpse pose.  Here is where we symbolically release the physical body and allow the breath to soften and quiet. So then the mind can follow.
 
One of many great quotes by BKS Iyengar:
“When the body is still, the breath is quiet,
When the breath is still, the mind is quiet.”
 
Peace and Namaste,
Lesa

February 28, 2023

See Saw of Practice

Let the poses do their work. Just let go. 
 
The tug-o-war continues as we practice. The see-saw of too much willfulness and giving up.  Our minds are the biggest obstacle in reaping the benefits of a practice.  The kind of practice that returns us to how the body was designed to work.
 
In western life, as householders, our focus is to get a job, find a mate, raise a family (if we choose) and to contribute to our community.  Our world has sped up exponentially in the last 10 years with the addition of modern tech devices, minders and apps.  This new world vies for more attention than a 2.5-year-old tugging on our pants leg.
 
When stress occurs in our lives, there are three areas I find people ask about:  Digestion, neck and back.  I have found that we tighten up in our area of greatest weakness.  On a deeper level, we just moved from the parasympathetic (rest and digest) nervous system to the sympathetic (fight or flight).  Yoga teaches us ways to tune into this shift and return to a healing place through breath.  Different breathing patterns soothe the nervous system.
 
Here are a few:
The Ujayii breath or ocean breath.  Great for anxiety and cools the brain.
The Bhramari breath or bumble bee said to brings focus and assist with memory.
The Viloma or 3 part breath which may help you breathe deeper.   
Nadi Sodhana or alternate nostril breathing, said to aid in letting go of habits.
 
Holding on too tight in a pose can be equally destructive as being too loose. Too attentive in one area and not enough in others.  The Muscles, the organs, and the breath all need a sense of give and take like the movement of water meeting the shoreline.
 
As we move into the lower half of the torso this week, you may get a strong sense that it’s packed. True, there isn’t as much space as in the thoracic region.  These tight knit organs have a big job to do too!  As we practice the poses with out over or under working them, we will create more freedom of movement and enjoy the benefits.
 
For instance: If we collapse in our chest not only is the diaphragm restricted, but our digestion is pinched and restricted too.  Basic standing poses are big components of aiding digestion by creating alot of space in the chest.  Twists and deep breathing assist as well. 

In addition, these poses will deepen the process:
Supta Virasana/reclining hero’s pose
Paripoorna Navasana and Ardha Navasana/Half and Full Boat
Salabasana and Dhanurasana/Locust and Bow poses

If you have a yoga book at home, look them up for the effects!
 
There is a term in Sanskrit, vairagya, which means detachment. (see the Tidbit from 4.4.22)  I invite you this week to detach (not disengage) and look more wholistically at how you reside in the posture.  It isn’t a race to get somewhere, it’s about the ballet of movement along the road.
 
Peace and Namaste,
Lesa

February 21, 2023

Trunk – Torso – Diaphragm?

The Trunk or Torso is an amazing area to examine.  So many places to bring our awareness to here!  It where all of our vital organs are housed.  The heart, lungs, organs for digestion, organs for reproduction, organs for elimination, these all have their respectful position.

Then there is the building of this amazing fuselage.  Starting the structure is a Rib cage and Pelvis, a diaphragm to separate the thorasic area of the lungs and heart from the rest of the organs them. Wrap these precious jewels with many layers of fascia, muscles and tendons...Voila!  If we extend the spine to alleviate discomfort in any area (ie: low back, mid back, digestion, shortness of breath), we must consider the important aspect of stretching these layers of sinew as stabilizing elements as well as a powerful elements to create free movement.  
 
Last week we brought awareness to stretch the outer body in poses.  Now, let us see if we cannot go below the surface layers of the skin on the outer body and create deeper pliability (or play-ability).  Then everything inside can work more efficiently and with greater ease!

Today, I want to focus on the area of the rib cage.  The diaphragm resides on the bottom of the ribs circumferentially.  This elegant muscle contracts downwards to draw air into the lungs and as it releases, air is forced out.
 
This is the basic outline, to learn more, from an expert, read from Julie Gumestad’s Yoga Journal Article:  Take a Deep Breath  See you on your mat.

Peace and Namaste,

Lesa

February 14, 2023

A Light Heart

“Keep a Light Heart” is a phrase I heard with great frequency as poses challenging my balance showed up in my first yoga classes (as a waivering newbie to yoga).

How can we continue to be light hearted when we are thrown off balance?  Or as we are stuck in a mindset waiting for brighter days ahead.... (for me, I fight winter darkness and the indoors)

To keep a light heart, we can allow for the possibility of delightful surprise arriving in any given day.  We can choose to put one foot in front of the other and get outside no matter how cold.  AND to get on your mat once a day no matter how long you spend there. 

Too many people keep themselves from practicing at home because they need to have it planned out or have a home practice feel the same as with your teacher.  Don't cheat yourself from the benefits of a brief practice.  If you do down dog and childs pose, just that, notice the difference in your mindset or as I like to say your “heart-mind”.  Notice the shift in your body.

In a spirit of brevity and simple instruction,  I am going to suggest that this week you do 5 things on 5 different days to get over your emotional/physical hump:

Day 1:  Unroll your mat and stand on it.  Feel your feet and lift your toes.  Find your breath and enjoy it for 5 rounds of in and out concious movement.

Day 2:  Unroll your mat and sit in easy cross, then cobblers pose, then wide leg forward bend for 5 breaths each.

Day 3:  Unroll your mat and take an easy forward bend.  Then bend your knees place your hands on the floor and walk your hands out into down dog.  Stay for 5 breaths then walk your feet toward your hands and come up to stand. 

Day 4:  Unroll your mat and take a wide stance.  Do wide leg forward bend and put blocks under your head to ground it so it doesn’t just hang.  5 breaths.

Day 5: Unroll your mat and stand tall.  Feel your feet and your breath.   Tadasana – Urdvha Hastasana - Utkatasana – Urdvha Hastasana - Tadasana (Mountain/exhale – Upward arms in Mountain/inhale – Chair/exhale – Upward Arms Mountain/inhale – Mountain/exhale).  Repeat 5 times.

So, this Valentine's week, keep a light heart whenever/wherever you can and by all means, roll out your mat.  This is no guarantee, but I suspect you may want to do more!

Peace and Namaste,

Lesa

 January 31, 2023
 
Transitions
 
Our life is filled with them. 
 
Yoga can teach us how to do this with more grace and less grasping.
 
We can think of the poses as individual items or we can relate to them in finding the similarity in action (or shape) from one to the next.  This is the general idea when we sequence a practice:  to build upon the actions and teachings of the prior pose. 
 
We can also look at the space in between.  In art you might call it negative space....In architecture we called it a node.  We have structure, and space.  It all creates dynamic movement.  One doesn't occur truly without the other.
 
I love the transitions from one space into another.  Arcades, doorways, trellises are all transition spaces.  Knees, hips, shoulders are transition spaces too.  Celebrating our movement from one place to another is grand in architecture. Why don’t we do this more in our practice? 
 
Perhaps it is because we were never invited to look at it this way. Let’s do this now, this week!
 
Pay attention in your next practice as to how you a) move out of a pose and b) the space before entering another pose.  Let’s look at the first...
 
Many injuries occur when coming out of a pose.  Many of us disengage leaving us unprotected in weaker areas.  We cavalierly move out of the shape of triangle, or a warrior.  Some might think it isn’t important, but it is.

In some cases, it might be even more important because we don’t have gravity working in our favor! (or in Head Balance/Arm Balance too much gravity).  Either way, be conscious going in or out of your pose!
 
If you have taken vinyasa style yoga before, you know that movement is a strong component of the practice. There is very little time taken to observe the individual pose. Constantly transitioning with little instruction.  We can look at the skills involved next week.

In the style I teach, rooted in the Iyengar method, we have the opportunity to unpack a pose from start to finish and the space in between.
 
Peace and Namaste,
Lesa

January 24, 2023

Cultivating Intelligence

Often, I heard as a beginning practitioner: “The Intelligence of the Pose is in the feet”.

Let’s take a look at this and see how we can bring this concept into our bodies rather than it lie as a mysterious concept.
 
You have had a few weeks to practice with attention drawn to your feet.  Do you sense them more?  Do you understand how having the weight distributed into the 4 points of the feet can aid in the ease and strength of your poses?  Have you identified an area that needs more encouragement (to open or strengthen or let go)?

This is an obvious physical cultivation of the foot.  Now on a more subtle level let us talk about the idea of Intelligence.

Intelligence in your practice of asana is not being book smart, but more of having a quality of just “knowing”.  This knowing has no words.  It is closer to an automatic integration of a typically conscious movement into a natural movement.  It isn’t directed by the mind. 
 
Repeating poses can create a groove to making a learned instruction more integrated.  Ultimately though I believe when we observe the action occurring – that it is just there – without “thinking”, we have experienced this intelligence of the body.
 
Another way of creating intelligence in the body is by bringing awareness to places that are asleep or unattended to.  This is why practicing a pose with constant reminders of inquiry assists us to keep looking or wondering about all the places of the body and mind that are dull.  This is where reflection is so critical.
 
I am taking the example of returning to the feet this month.  You could take any other body part or viewpoint to cast  an exploration with.
 
I look forward to “waking up” on the mat with you soon.

Peace and Namaste,
Lesa

January 10, 2023

Dusting Off

Dusting off one’s mat isn’t so hard.  Dusting off ourselves is another thing. 
Like every pose, if we start with our feet, amazing things will result.  The 4 points of the feet are key. Then add movement and breath – then the mind begins to awaken.  A cold rinse after a hot shower first thing in the morning will help too!

Our feet are generally the start, even when sitting.  The position of the shins, thighs and especially the knees are set by what we do with our feet.  Big toe mound, inner heel and outer heel.  These three points generally direct the energy and I consider the little toe mound as the cherry on the sundae. It needs to feel the floor too.  This "big sister" of the group is to tune you in to avoid too much weight on the outer edge of the foot.

Lift your toes right now as you sit, do keep the ball mounds down and find these points more clearly.  Notice if the leg moves.  If so, how does it move?  Bring curiosity and lightness into this.  Add a Hmm?  Always a good recipe for stable action in the legs. You can do this standing as well.

Practitioners with many years of “dusting off” may find a lull in enthusiasm in rolling out the mat. How can we keep it interesting year after year?  I find my yoga students always bring me back.  And the comradery of those that I take class with will get me to roll out that mat. Once I feel that first sensation of childs pose or downward dog, then I reclaim the joy of movement for the now – right now and that carries me forward into the unknown, the unexperienced.  It certainly allows for the possibility that I can create again - starting with the joy of feeling.

Now this can apply to anything…walking for example.  Having an active canine daughter, I often get that look at 3pm – “come on, it’s time for my walk”.  Okay, I say, bundle up and we’ll just do a short one, cuz it’s cold (or I’m tired, or x).  Then once one-foot plants in front of the other, I am willing to go a bit further.

So now, when I harrumph at a walk or a practice, I dust myself off, think less and do more!

Peace and Namaste,
Lesa

December 20, 2022

Holiday Vacation?

Is the Holiday really a Vacation?  Let’s pack it all in before the New Year….

I feel that way.  This year more than ever.  It is an opportune time of “good busy” filled with celebration of friends, family and doing for others to show affection and appreciation.  Yet why do I feel the need to squeeze it all in? 

We have had the opportunity this year to learn to pace ourselves in our lives from how we practice asana and our breath.  This knowledge makes it possible to be more open to spacing out these desired events.  More possible to be present in this moment and not be planning for the next gathering.  Sacred gathered Space gives us the rich opportunity to be aware. 

If we are in the future moment already how can we enjoy this moment right in front of us?

Will we, on Jan 1^st, feel wrung out - wondering what the heck just happened?  Or will we drink it all in moment by moment?

If we pause with a bit of nurturing the self and answer may appear!

Self-nurture comes in many forms.  Yogic-ly speaking, I would say that svadyaya, aparigraha and santosa are great principles to learn.  Svadyaya is self-study.  Aparigraha, from the Yamas, is non grasping.  Santosa, from the Nyamas, is contentment.  How do we come to a place where all of these qualities are more present in our lives?  The first two can create the latter.  Or can we go straight to contentment?   Abe Lincoln is often quoted:  “Most folks are about as happy as they make up their minds to be”.

I think Svadyaya is first because if we are not aware of the act that drains us, then no change within ourselves is possible.  So, in the practice of yoga, we use asana and pranayama to become more aware of the physical sensations both supportive and not.  Then going in deeper, we can in turn watch the mind for the subtlety of what we feel and think in different situations. 

For example: the identification of how we grasp for the deeper pose when we are not ready for it or rush into a pose without care can prevent injury. This is a good thing and yes, there is a lot of ego to let go of.  But why not enjoy where you are at now? What prevents you from being content? Perhaps just human nature for one.  Being part of the group may be another.  You name your reason.  There are hundreds.  The hard part is letting go.  I find it easier to let go on the mat than in my day-to-day life.

Forced letting go vs Choosing to let go:

Injury has had me let go of some poses I was especially proud of being able to do.  Aging (or overused) body parts have made let go of those poses that used to be so easy while now my strength in certain areas just isn’t there today (as much as I don’t want to acknowledge it).  Maybe, humility could help us all out here.  Aparigraha is a tough one, absolutely.

Side bar:  I sometimes step out of yoga to find a way to let go of my un-comfortability in life to bring it back to my mat.  I have a deep aversion to being cold.  My son does not.  Ever hear of Wim Hof? Look him up if you are curious.  Well, there are breathing techniques and cold therapy that is used by him to combat depression and ill health.  Me, I just use it to test my level of tolerance to cold showers.  I haven’t graduated to the cold baths that are now very popular with young 20 somethings in NYC.  So, inspired by my son, I end my showers with lukewarm water for at least 30 sec.  I’m not even on first base getting to cold water yet!

I invite you to see if by self-study and letting go in your yoga practice can support you in finding yourself more content in your life.  This is my Holiday wish for you all.

I will be taking a two week break so until January enjoy each and every moment of your extraordinary life!

Peace and Namaste,
Lesa

November 22, 2022

Making Space

Holidays are a time for reflection in our household.  We make time to find those family members or friends that need a place to hang their hat for a while and stop the momentum of unconscious living.  Ideally we use it as an opportunity to really see each other despite the labels of pecking order, politics or past experiences. 

Yoga, this amazing practice that I am forever grateful to have found, taught me to be with what is right in front of me.  I also began to choose being with the kind of people who would hold me accountable for living in the present.

I was always in a hurry in my 20’s.  I was constantly planning the next thing, dreaming of when this success or event would happen.  Or, I was resolving what just happened that I didn’t like.  Rarely was I really in the present to enjoy what I did have then like youth, energy, opportunity, both parents and a brother still alive.  I had to live life for a while and experience the ups and downs before I could even begin to sit in the present and relish what I had both small and large.

So you might ask, where, when and how do we carve out time and space to reflect and be in the here and now?

One answer is just living life. Nothing to do extra – just be. This process teaches us how to cherish the time we have. Through the experience of gain and loss and love, I am less likely now, way beyond my 20’s to see how I was dragged forward grasping for my epic experiences or people no longer in my life.  It was a hard lesson then: that all things pass.  Just like our breath.

Another answer would be to just pick a time each day to reflect – similar to brushing our teeth before bed.  Start with just 5 minutes to sit in a quiet corner of your house (and yes, sometimes that is a bathroom break) Close your eyes and listen – feel your breath.  Slow it down and start to notice any sensations or sounds.  Outside noise will eventually go silent, if the mind let’s go of the hook of any reaction this sound has.  Let’s say - a loud relative that just can’t stop making small talk, or a baby crying that isn’t yours, or the refrigerator squealing and blame it for the reason you can’t quite hear your own breath.   All of this energy going towards wishing it to stop or thinking of sways to make it stop.  Sound a wee bit familiar?

Personally,  when I ignore this essential nurturing, of being still, it  is a bad habit. Just like snacking when I have busy mind.  I give in to rolling the same thought around over and over and over.  I could stop and do this simple thing above.  Sometimes I do.  Other times I don’t.  Why????

It it is easy to say I will stop this, akin to any other negative habit.  Declare I have the will power, but the real success is when we find the benefit ratio changing in the favor of new and more nurturing ones. And practice. New pathways discovered in the stillness.

May this Holiday season give you pause, in a good way, to appreciate and taste all the flavors of your life.

Peace and Namaste,
Lesa

October 4, 2022

Two “A’s”

Ahimsa and Aparigraha

Non-Harm and Non-Grasping in Sanskrit

I chose these two disciplines from the Yama’s to bring into my personal practice this week. I think of aparigraha as non-clinging in addition to non-grasping.  Some of the poses that I have loved so very much over the last 20+ years, I have had to let go of.  Head Balance is the main one. 

Due to how I am structured in my neck, I had to give up completely for the first 6 months of this year, but now occasionally do this posture when I feel great (but regret the resulting migraine after). 

How do I continue to do what I love when it doesn’t love me anymore? (sidebar – my childhood girlfriend chortled when I said standing on my head is my happy place).

The truth (satya – another yama) is that I am fighting to keep it in my practice.  However, in order to practice ahimsa for myself, I may need to let go of it.  I know I am living in the denial stage of it – trying to negotiate and control the effects by doing it less, lol.

Now isn’t the idea of yoga to use the poses as a vehicle to samadhi?  And that practicing yoga isn’t about the poses, but the learning?  In this case yes because I have had to take a hard look at how a body changes as the years roll on.  I am not sure just yet what I will discover about myself in this process.  I do know that it is deep work – lifelong work.  Yoga is like that.

We haven’t discussed the Yamas and Niyamas too deeply in a while.  For easy reference, here they are:

Yamas: the societal disciplines        Niyamas:  the individual disciplines

Ahimsa – non harm                           Saucha – cleanliness, purity

Satya – truthfulness                          Santosa – contentment

Asteya – non stealing or coveting    Tapas – disciplined work

Brahmacharya – discipline of           Svadyaya – self study

speech, body and mind

Aparigraha – non coveting               Isvara Pranidhana – dedication to God or grasping                                                  something larger than the self

I invite you to take one (or two) and see how they show up in your practice or your day to day. 

Peace and Namaste,

Lesa

September 20, 2022

Asana Integration

Dharana, Dhyana, Samadhi
Attention, Absorption, Integration

Mondays offer me time to dig deeper into my yoga studies. Yesterday, while reading a more recent translation of the Yoga Sutras, I began to wonder:  How does asana cultivate the 3 limbs of yoga above?

My current asana practice begins with the focus on the sensations of the body (dharana) then cultivate a balance between effort and ease in my body and my breath.  Once I arrive at this place stillness occurs and time seems to stop.  My thoughts are quiet and I surrender into the posture. (absorption).  The active practice becomes a dance of attention and absorption.  At the end of the practice in savasana, I am able to fully let go and the physical integration has time to occur.  I am in a state that is different than while doing poses.  It is a place of no words or things or thoughts. There is a simple clarity to all things. (samadhi)

With a consistent asana practice day after day, week after week, I become more aware of the sensations of my body and my breath. I am more grounded. My ability to focus on the task at hand is easier.  The opportunity to redirect the mind is clearer and easier.  I don’t always have to be a slave to my mind racing with what just happened and what is ahead.

This is how yoga over the last 26+ years has given me great freedom with more opportunity to enjoying my life.  May you find it as well.  Little by little; pose by pose.

Peace and Namaste,
Lesa

September 13, 2022

Building Foundation

Getting to the root of a practice is not so daunting. 

Asana (the Pose) is a touchstone that I always begin with.  We so often live in our heads so the sensations of the body are a marvelous tool to release us from the trappings of the mind.  (and living from the neck up) As we know from experience, they also release us from subtle or not so subtle imbalances.  That’s the hook that keeps us wanting to dig deeper.

There are layers and layers of yoga to discover. 

One source to start with is Patanjali’s Yoga Sutras. Defined in this text are the 8 limbs of yoga. They are listed below.   I have 6 of them listed in pairs.  This is because in the learning of each they balance and inform the other.  Those listed in a single state are facilitators or results of the prior.

Yamas – outward restraints & Niyama – inward restraints,
Asana - pose & Pranayama – breath
Pratyahara – self study
Dhyana – concentration & Dharana – meditation
Samadhi – enlightenment

You may be confused at the moment at what all these Sanskrit names mean and how they apply to our day to day lives.  Start with familiarizing yourself with their definitions here: https://www.yogajournal.com/yoga-101/philosophy/8-limbs-of-yoga/eight-limbs-of-yoga/

Then see how they show up in your life. See what they teach you.  I can say for myself, that the best piece of advice I received, is to use them in a spiral rather than linear fashion.  It is possible to see the layers of your existence through these 8 rich lenses to gain a perspective that can be expansive and freeing.

Peace and Namaste,
Lesa

August 16, 2022

Ever feel stuck in your practice?  Perspective needed, thank you!

I hit a brick wall this week.  Physically it was my back.  Mentally it was too many thoughts. 

So, It turns out that my whole spine and pelvis was out of whack due to a combination of things.  I couldn’t free up despite the assistance of yoga.  I needed my go-to person – Dr. Keri! 

Her expertise and skills are in an area I could never do for myself.  I try to adjust self with poses, with chairs, with belts.  Didn't work.  Sometimes we just need help. Sometimes we just need to stay still and breathe.

Stillness gives us enough space to listen and feel. Still enough to observe how heavy I am on my leg bones. How jammed up I had gotten.  Posture isn’t only about how we hold our shoulders but as Dr. Keri says, it’s hard to tell if the top (of the spine) is just that or if the adjustment needs to comes from the base….

In my case, the puzzle of my pain was about an imbalance in the base. If one's chest isn’t lifted or the legs aren’t enrolled to support the lumbar, compression can occur in the hip socket and radiate into the pelvic region.   Some of us are too stiff so the pelvic bowl isn’t landing on a seated surface properly.  Some of us are the opposite and in being too flexible, this region isn't stable enough leaving our our pelvic bowl compressed, or rotated forward on one side.

Approach your poses this way – If you are stiff, use the breath and move slowly back and forth to loosen up the area of the hips.  If you are too easy into a deep pose and feel no stretch or challenge, look to create strength in that area asking yourself “how can I contain or strengthen the action here?”

Our exploration this week may give you an opportunity to see where your blind spot is and to be still there…. without angst or judgement.

Peace and Namaste,
Lesa

August 8, 2022

Crackling Joints

I have been asked so many times if cracking joints while practicing yoga is a good thing or a bad thing…. 

Generally, when we practice yoga, we are stretching the muscles there by creating more space in the body for more movement in the joints. 

So, “when you crack your neck or any joint in your body, the capsules around your joint are stretched. These capsules contain fluid, and stretching them allows the fluid to put less pressure on the joint. When you crack your neck, the facet joints stretch, which lets fluid spread out in the joint capsule. Once the fluid becomes gas, your neck joints pop.  It usually isn’t harmful” 

See more at https://www.healthline.com/health/neck-cracking#how-it-works

As noisy and as shocking as a crackle seems we will come to be more comfortable with it as we increase the skills of pose alignment and sensory awareness in the subtleties of our body.

I could give you even more details on the medical process of releasing gas, but why?  I think the best way to practice yoga is to be informed to a certain degree anatomically, then use that to inform your senses.  

I have a family member who is too smart for their own good and researches everything (and I mean EVERY thing) as if to be a specialist in the area of discourse.  All of this information can squeeze the joy out of having a conversation or more importantly in exploring the moving body. 

This is why I like to teach (and practice) where I start off reading up on a new pose or part of the anatomy and then tinker with it - imagine.

FYI: Leave overthinking behind when you come to your mat, and discover the wonder.

Imagine what it feels like to do your practice with ease. What would that look like?  Feel like?  I then explore where the current experience of my restricted anatomy and let go into the imagination – or the Awe of feeling.

I know – you are probably saying well, sometimes it doesn’t feel so great.  If that is the case you are pushing it and need to back out of that action (better known as the ego of the pose).  Instead, move into sensation and watch that your mind doesn’t label it as bad or good quite so fast. 

Like a loud crack as “bad noise”!

In fact, that crack could wake you up to the present moment.

Peace and Namaste,

Lesa

July 12, 2022 

Cultivating Equanimity for Freedom

Yoga can certainly provide greater range of motion but it can be complicated if one has a long-standing habit or injury.

There are several principles to work with to find the right key to the puzzle of your body.

RELEASE

If we are able to release holding or gripping, certainly the area will be more open. Extension from that tight area will take less effort.  What do we do about it if there is no release?  Think about a cork not coming out of a very fine bottle of wine.

You don’t want to yank on it, it will break apart.  You don’t want to be to passive, nothing will happen.  If we gently, but firmly, move it back and forth while lifting…voila!  The genie in the bottle is released.

CONTAIN

In areas that we are stretching, say a hamstring, try contracting in the area of the stretch rather than looking to engage the agonist muscle group more.

Normally, in the case of a hamstring, we contract the quadricep muscle (the agonist) to release of the back of the leg.

GROUND

We can also ground the back of the leg into the floor to bring greater containment of the hamstring muscle group and engage the quadricep muscle group more. Then freedom occurs and a forward bend deepens without the collapse of the chest.

CENTER

Equanimity in the sides of the body or the pose is another object of study. Use the senses of sight and touch to move from one side to another, move in and out of a pose until you feel the body equally engaging and releasing.

Childs Pose is an easy place to play.  Think of a big ole’ grandfather clock and how it’s pendulum swings:  right-left-right-left and so on.  We can reach the right then left then right then left as we equally ground the legs back and buttock bones down. Add the breath and see what release/freedom you can find in this way.

So, let’s play and explore and be a free bird on our mats!

Peace and Namaste,

Lesa

July 5, 2022

The Key to Balance

I hear about balance often.  Generally, in terms of losing it. 

According to the NIH, we begin to lose these stability skills in the range of 40-50 years old.  One in 3 people will experience a fall each year after the age of 65!

This could be due to vision, vertigo or new medications.  Those things we have not too much control over.  The other reason – when the body loses strength and coordination due to inactivity or aging - we do have some say in.

What is the key?  In Yoga I say: “find your edge and practice there”.

I heard a story from some of my teachers about BKS Iyengar.  The tale involves learning how to do head balance in the center of the room.  He said something to the equivalent of “practice as if you were on the edge of the Grand Canyon”. 

I wouldn’t recommend this to anyone, but it does illustrate how we put a bit more focus into something if the consequences are greater.

We want to stay grounded, so be in your feet.  We want to extend, so follow the breath. Inhalation: we take upward movements. Exhalation: we move downwards or ground. 

In balancing poses we want as much extension as possible to feel as if we had “sky hooks”.  This involves cultivating strength and or containment. 

Remember your last tree pose.  If your foot slipped down the opposing leg, you don’t have enough containment.  Fall over?  Focus on extension of the limbs and possibly open the groins, quads, or the knees more.

I find the sweet spot for most people is when the individual practices at a level above normal (where my mind keeps running its endless commentary).  Where the stretch of the body and the sensation of breath can keep me in the moment. In doing so we have the potential to operate at a place that allows us to be challenged, but still maintain a sense of mastery.

How often do we push ourselves too far too fast?  It’s where we get injured.

How often do we think too much while practicing?  It’s how we fall over in head balance. 

The key?  Find that place – the edge - where we can balance between effort and ease; up and down; unstable and stable. Let’s explore the postures with that focus this week.

I look forward to seeing you on your mat!

Peace and Namaste,
Lesa

June 28, 2022

Making the Unconscious Conscious

Habits of how we hold ourselves and the hidden jewels of discovery can be revealed through a consistent practice.

Isn’t that what we strive for?  To let go of the things we do that don’t serve us and reveal the best of ourselves?

It can be a very slow boat or downright discouraging how deeply ingrained habits won’t go unless we are in a lot of pain.

I am dealing with a lot of hand pain right now and have had to switch up how I use the computer, open jars, even put on clothing!

It makes me conscious of how much I was overusing my thumb and index finger!

How can yoga help reveal these habits?  For me, it is studying with a teacher who brings my awareness to areas I don’t normally think about or feel.

Questions to ask when you practice:

Where in your body do you not feel awakened? 

What do you overuse? 

What pains you?

Where can you let go more, where can you activate more? 

Let this week be an opportunity to notice the subtleties not what jumps out.

Peace and Namaste,

Lesa

June 7, 2022

Hips and Legs

How the thigh bone rests in the hip socket seems to be of great confusion or trouble to a big swath of people over 35.

This week we will take a look at how we can create more space in this area.  Ideally this will let you stand a bit better, feel more supported with less pain and use your body more efficiently. (less muscular action)

The seated poses need to have the weight in the sit bones (see attached)

When we are standing we need to use the intelligence of the neutral pelvis found in a proper seated position to be maintained - for the most part.

First we observe.  As such simple awareness brings great clarity. Then we can explore new ways of positioning the thigh bone into the hip socket that is not so different from what you are used to.   And then voila! You have potential to use your legs with greater access to the strength that is already there and build upon it.

For example, in Trikonasana- some of us need to rotate the thigh more - some of us less.

So it does take some time to know when the foot is planted correctly (that's from last week), how the ankle is positioned (also last week), then the knee and on up.  Most of us don't need to work so hard, others need to simply be aware, others need to wake up areas that never "arose" to the occasion.

See you on your mat!

Peace and Namaste,

Lesa

April 25, 2022

Happy Monday!

This morning I opened my daily email from Tricycle magazine. It is a quote that reminds me to pause and look below the surface of the words as they are strung together.  It was very poignant for me this week.

“We are able to see the unknown only when we go beyond time.  That is why the poetry that comes from this unknown territory cannot but - be wild, fresh, and alive, like a leaping carp”

by Ok-koo Kang Grosjean, “Like a Leaping Carp”

You could apply this to so many different things.  Personally, many of you know that times at Amba are changing.  If you don’t know, the Amba building is closing next week and the last class at Amba East is Saturday.  I am taking just my classes to a new location – Amba West.  I’m still on Jericho but instead of Terry Rd, I will be at Old Willets Path. Just a few minutes different time wise…..

Yet, after 21 years of teaching in one location, I have to imagine the possibility of being able to take my energy from running a studio into being a sole proprietor again.  With this new space (larger) and covid waning (please), I can see the fruits of my experience going more into just teaching.  My ideal is to continue to reach more people both new and well practiced in yoga.  So time and space feel very fluid for me now…..

Let’s take this back to our mats…. Can you remember your first yoga class?  Could you imagine that you would be able to move your body in such a way?  That your mindset could be different?  Perhaps this calmer, steadier, more balanced mindset is a byproduct of your yoga? 

My favorite is when someone can do a pose they never imagined, but with a few simple steps they are in the posture they couldn’t see themselves ever, in this life, reside in with ease!

Could you imagine being so aware of how you sit or breathe? Or how your body is constructed from the layer of the skin down to the bone?

All is possible through returning to your mat day in and day out. 

After a time, you can see the unknown.

Peace and Namaste,

Lesa

April 18, 2022

Happy Monday!

(Post Holiday weekend)

Egg Hunts can be searching for treasure, especially if you are 7 years old. 

We look for the gold, the jewels, the treasure.

This past Holiday weekend had a powerful line up.  First Passover, symbolizing the release from slavery.  Then Easter, symbolizing rebirth.  I think there are similar treasures to be found in a consistent practice of yoga.

Learning about the inner workings of our bodies through yoga can bring on greater health.  A by product of this physical healing includes an ease of mind.

The sequence of poses are designed to bring our bodies back into balance. We become less distracted by our physical complaints.  Standing poses are for strength and stability of the legs.  The seated poses are for grounding.  The forward bends for calming.  The backbends are to reverse our collapse in the chest that strains our lungs and organs (the hidden jewels). 

These organs: Heart, Lungs, Stomach, Liver, Spleen, Gallbladder, Pancreas, and then small intestine, large intestine can go largely unnoticed until we experience pain.  Why wait until then?  Human nature.  Turning that on it's head, we can use it as an opportunity to empower and educate.  Here is a practice that specifically addresses some abdominal imbalance:

https://www.yogajournal.com/poses/yoga-by-benefit/digestion/yoga-poses-for-bloating/

Keep in mind that the practice sequences I teach rotate for a reason.  In this Constant repetition of the same poses would become dull and boring.  So in this method we have just the right amount of familiar poses to root us and enough to keep us alert.

Happy Treasure Hunting! 

Peace & Namaste,

Lesa

April 11, 2022

Happy Monday!

Pranic breathing practices focus a great deal on the timing and quality of the inhalation and exhalation.  How often have you observed the “pause”?

Early in my practice I thought that I was controlling my exhalation in a simple breath.  As defined by one of my go-to yoga anatomy books, it’s a relationship of two cavities.  The Thoracic and the Abdominal.  The abdominal cavity does not change its volume (unless you drank a gallon of water, had a large meal, etc), but the thoracic does.  The diaphragm separates the two.  They both change shape.  The abdominal cavity changes shape as we breathe (think balloon).  The thoracic cavity can expand both in shape and volume (think accordion).

So, when we breath in, it isn’t that we are pulling air in, but we increase the space of the chest cavity and the air pressure decreases.  Air flows to the lower air pressure, ergo, inhalation. Crazy right?  Basic science!

Then as the diaphragm relaxes, it springs back to the smaller shape and air flows out.  It’s one reason why we recommend not compressing the abdomen during the exaltation process in pranayama.  It goes against the movement of that amazing membrane between the two cavities – our diaphragm.

Anatomically, there is some information for you to digest. In addition, I think the more important opportunity here is in the observation of the subtleties of this action including the pause between the inhalation and the exhalation.  Let it be soft and you will find a greater depth of breath. Even find more space in your mind!

Another two thoughts I will leave you with to explore further that continue to release us from working against our natural rhythms:

- Observe the way you feel in between differnt postures.  Do you pause and reflect? 

- Pause during your day outside your yoga practice.

This way we can be more present with our day, our companions, our world.  Let’s learn from yoga how to see the beauty around us

And in turn give you more peace.

Namaste,

Lesa

April 4, 2022

Happy Monday!

Late night musings on Yoga!

Upon returning to New York:

It is disorienting to return home after a month away.  I am a bit off balance to find items I haven't seen since February.  Thankfully Spring is on the way and getting on my mat to practice grounds me.

For me, Spring is a time of shedding the weight of clothing or heaviness of spirit.  We can look for a lighter load and as the crocuses pop their heads up from the ground in my back yard and we can look for a renewal of all that grows in the increasing sunlight - even us! 

How can yoga help us? In so many ways you answer….

I am thinking specifically of grounding, returning to the source of my practice with over 20 years of continuous practice (Abhyasa in Sanskrit), and a renewal of energy.

Abhyasa : effort, willpower, practice. Vairagya : letting go, acceptance, detachment. This contradictory theme of effort and letting go is a thread that is woven through the entire Yoga Philosophy. And it's in the continual dance between effort and letting go that the secret of Yoga is experienced.

I found this online and thought it poignant.  If we hold on to something too tightly, we cannot let go.  We loose our balance.  If we get too attached to having 2 feet on the ground, balancing on one foot can be a frightful if not leaden process.  Dancing between the two can free us up physically and mentally. 

This week we will explore some of the poses that challenge and ultimately free us from being too set in our ways by taking flight onto one leg.  Just like Florida Flamingos!

Peace and Namaste,

Lesa

Happy Monday!

Breathing……

Different kinds of practice can give us the opportunity to examine our breath.  Saturday, we had a typical restorative practice where we included poses that allow us to rest quietly for a time - supported by props in order to create the space in the body and mind. Use this space to notice and explore the patterns of our breath as it naturally appears unconsciously and then direct it consciously.

We can make any class a bit more restorative by the effort we put into the poses or the props we add to create more ease and availability to that particular pose. Over lay the breath and you have another layer of transformation.

Our breath patterns deeply effect the nervous system.  Slowing down the rate of inhalation/exhalation can move us from a stress inducing place to a more healing one.

When you take slow, steady breaths, your brain gets the message that all is well and activates the parasympathetic response, says Dr. Richard Brown, an associate clinical professor of psychiatry at Columbia University and co-author of “The Healing Power of the Breath.”

When you take shallow rapid breaths or hold your breath, the sympathetic response is activated. “If you breathe correctly, your mind will calm down,” said Dr. Patricia Gerbarg, assistant clinical professor of psychiatry at New York Medical College and Dr. Brown’s co-author.

So the scientific can support the experiential!

The standing poses we do promote the opening of our chest cavity and thereby gives us a better environment to release and expand our breath. There are traditional pranayama (breath patterns) that I have taught in the past:  Ujjayii, Viloma and Nadi Sodhana.  You can find many other simple and effective styles online recommended by others in the medical community for better health and wellbeing. 

Here is one to try outside of your yoga practice suggested by Dr. Brown:

Coherent Breathing

If you have the time to learn only one technique, this is the one to try. In coherent breathing, the goal is to breathe at a rate of five breaths per minute, which generally translates into inhaling and exhaling to the count of six. If you have never practiced breathing exercises before, you may have to work up to this practice slowly, starting with inhaling and exhaling to the count of three and working your way up to six.

1. Sitting upright or lying down, place your hands on your belly.

2. Slowly breathe in, expanding your belly, to the count of five.

3. Pause.

4. Slowly breathe out to the count of six.

Have fun with this. 

Peace and Namaste,

Lesa

Abby the Wonderdog

March 21, 2022

Happy Monday!

Effortless Effort

I know that Monday’s aren’t everyone’s favorite day of the week, but then it’s all about how we look at things, yes? 

The reality is our lives are continuous.  But the mind labels Monday – at least for most of us – as the start of a burdensome thing…

Perhaps it is looked upon as the start of an unknown work week, argh - school, again, to the diet – or just getting refocused…..

Could we look at Monday as just another opportunity to open our eyes, breathe, move and take in the world around us to see it for what it really is and not place a dramatic label on it?

What are your labels or assumptions in Yoga?  Too hard or too easy, not enough or too much?  What if we just felt our breath and stayed in the moment? Took each opportunity to be present and come alive fully?  This is a challenge for a life time, yes? 

YES I say!  I am still catching myself with labels – you are not alone!

Return to your yoga practice for clarity: if we go to our mat and in our pose listen to the body (and especially the breath) we will know how to find that place where we are enjoying the work and the ease.  To a greater extent we repeat certain poses often to experience the progress and the intimacy of nuanced movement.  Then we have new poses to take us outside our comfort zone.  It is there that the opportunity for growth and strength can occur.  I am referring to both the body and the mind.  

In any situation, our evaluation of the moment may categorize reality as “hard” or not.  However, if we dig a little deeper, it may not just be that.  There is choice and room to breathe in every situation.  There can be ease in the work whatever that is.  The lesson here is to pace ourselves.  The simplest yoga practice can be an opportunity to learn just that.

Then these lessons can be applied daily to simple challenges or more difficult ones.  For example, today we went to an amazing new place in Bradenton, FL - the Robinson Preserve. Warm for us, but hot for our almost 11-year-old pup Abby.  I could have trucked on faster and longer, but we had to listen to her breath to know at what point she was moving out of ease – enjoying the effort - and into a place of working too hard in the heat.  Returning to us, as individuals we have more tools.  We have both sensations of muscle and breath in our postures to tell us when to continue or pause for a less effort filled movement. 

Two questions we can ask ourselves this week as we practice:

- Where is the action of strength in this pose?

- Where is the action of opening?

In this way we can find equanimity or effortless effort.

Peace and Namaste,

Lesa

March 14, 2022

Happy Monday!

(Pi day for you math wizzes)

I wanted to introduce to you the concept of the Kleshas.  These are 5 afflictions that keep us in a place of suffering.  Think of them as a veil that cloud our vision from what is really in front of us.

Yoga is a vehicle to train the mind.  Just like with meditation, we bring ourselves back to the present moment with the sensation of the poses and the movement of the breath.

We can simply enjoy the benefits of the practice or dive deeper in to understand more about the alchemy of yoga.

Ergo, looking at some of these philosophical, yet actually practical, identifications of when we trap ourselves in circular thinking can release us in the future. 

In Patanjali’s Yoga Sutra

2.3 Avidya asmita raga dvesha abhinivesha pancha klesha

There are five obstacles (on the path to Samadhi): ignorance, ego, desire, aversion, and fear of death.

The kleshas are defined as:

Avidya = ignorance

Asmita = “I”-ness; ego

Raga = desire or attachment to pleasure

Dvesha = avoidance, aversion

Abhinivesha = attachment and fear

So, on a simplistic level you could think of them as states of mind like anxiety fear, anger, jealousy, desire, depression, etc.  These trappings of the mind obscure us from our true nature and ultimately living our lives to the fullest.

This may sound very heavy as a concept.  Consider this:  if you follow the whipping up of one of these emotions, say anger, it is easy to be attached to the strong emotion of holding a grudge or righteous indignation.  What purpose does that really serve?  I am not saying to ignore the emotion, just not allow it to take you on Mr. Toad’s wild ride. 

Since our reality it is always a manifestation of our mind, we can drop the drama and just feel the feeling.  It generally passes very quickly.  

So in your practice this week, notice what feeling from the body (or the mind) and watch if you run off with it or if you can observe it for what it is.

Peace and Namaste,

Lesa

Go here to explore more: https://www.byronyoga.com/exploring-yoga-sutras-of-patanjali-2-3/

March 7, 2022

Happy Monday!

I hope to hear that some of you are practicing on your own while we made our way to a new southerly location for March….Long drive, glad we stopped to stretch!

Have you ever wondered about the effects of the poses?  Why we have some poses every practice and some appear grouped together but occasionally?  Light on Yoga by BKS Iyengar has a section in the back for general sequencing and remedial poses. If we practice enough the patterns come through and make more sense. 

Standing poses are generally first to create stability.  They strengthen the legs and open the body with great extension. Then come what I call the focus poses.  Depending on them we do our inversions before or after.

Forward bends are excellent for calming the mind (especially if one’s head is grounded), lowering the blood pressure and aiding in digestion.  Janu Sirsasana, Parivritta Janu Sirsasana are especially helpful for my low back as they offer an opportunity to both twist and extend the spine!

Opening and strengthening the shoulders is a nice balance and we can do that with Gomukasana releases and returns the arm bones into a better position to then support our weight as we lift up into Lolasana.

Some of the abdominal poses not only strengthen our core to protect the spine, but they also fire up our organs related to digestion.

This week we will go through  these basic practices that I started out with at home and continue to teach as a spring board to more advanced poses.  There will be an opportunity to see where you hit your “wall”. 

Challenge is good now and again, especially in this time of change where we are surprised by how easy or difficult something simple might be. 

Generally, in Yoga, I find it’s a little bit of both.

Peace and Namaste,

Lesa

February 21, 2022

Happy Monday!

Svadhyaya is defined as action of looking inward or self-study.

Abhyasa is defined as a consistent or continuous practice.

These are two Sanskrit terms that guide us in Yoga.  How do we use this concept of self-inquiry in our yoga practice?

The possibilities are endless.  At first, we may not know what questions to ask.  This is where a skilled teacher can be helpful.  Listen to their cues.

Different questions can direct our attention.  Easy to spot topics are: 

Where do you feel your breath?  Is it even?  Is it smooth?  What are the movements of the body that happen naturally on an in-breath, on an out-breath?

Where is the full action of limb? Is there an even balance of direction of L/R, in-out, front/back? 

Take a specific area of the body and watch it’s action in each pose to open or strengthen.  For instance, is the knee firm and not locked?  Is the thigh lifted or, arm rotated?  What direction does my pelvis need to be here? Tilting forward, back or remaining in neutral?

On our own, as we become more familiar with the poses and sequences, we can begin to find our own questions that lead us with curiosity inward and outward. 

I have found it to be a wonderful adventure if you take a sensation from a pose and see where it takes your mind body experience.

If we practice consistently, it is so much easier to find more groves on the record of our practice becoming familiar and we go onto the next track, song or number. Our concentration deepens and we become steady in body, mind and perhaps even character. 

Peace and Namaste,

Lesa

February 14, 2022

Happy Valentines Day

Is it a Heart Happy Week?  Salmon, Chocolate and Red Wine….

Or perhaps some expansive rib cages?  Let’s dive a little deeper.

Thematically we can look at poses for the heart, but really practicing yoga on a regular basis is the best thing.

The next best thing could be inversions of some sort as it reverses the flow of blood to the limbs and flushes out our organs different than twists. 

Consider this:  your toes are the farthest away from your heart.  To pump blood all the way from your toes back up to your heart takes the most energy…however if we do legs at the wall or any other inversion that has our legs above our heart this process is performed mostly with gravity.  Easy on the heart muscle!  Upon finishing the pose, and standing up again, our legs are fully flushed out!

Another consideration: anytime your head is below your heart, you get a similar renewal.  Poses like Adho Muka Svanasana/downward dog, Uttanasana/standing forward bend, Chatush Padasana/low bridge, Prasarita Padottanasana/wide leg forward bend are generally available to all yoga practitioners.  The head is filled with a fresh supply of blood and flushes out our important glands of the thyroid, parathyroid, pituitary, hypothalmus, etc.  Again, once we resume an upright position, these parts of the body effected by the renewed wash of fluid will feel refreshed, including your mindset!

Final consideration:  crashing into our front chest can compress all the organs in our rib cage – the heart and lungs especially.  If we maintain a well rounded practice of opening and strengthening the front shoulder region while enrolling the postural muscles on the back body we can be balanced in our upright posture creating more space for the normal function of heart, lungs and digestion.

This week we will explore many of these poses.  And if you pick a few simple ones to do regularly, then we may be unencumbered by our winter jackets and ready to lighten our load both physically and mentally.

Peace and Namaste,

Lesa

February 7, 2022

Happy Monday!

An Approach to Practice: It is generally sought out to bring balance into our lives. 

Over the last 20+ years I have had many students come to a yoga class with specific stories about why there are coming to Yoga.  The details are varied but the reasons as are the same: to find balance in the experience of themselves. 

A seeking out for solutions.  This can be compared to the idea of evolution – an outward movement.

As a person new to yoga, we are very attentive to finding the quick fix to stress, pain, tightness, etc.

Most of you that I see on a weekly basis have been practicing for some time now.  That which you learned as a new student certainly has integrated into your movements by now and that which you struggled with before coming to yoga has evolved, yes?

In reflecting on my own experience with yoga, I can see that making peace with my physical body brought me freedom. I wanted to be stronger and leaner.  I wanted to trust my instincts rather than rely on outside opinions.  Become more independent that I was already.  Yoga actually gave me something different, more applicable to daily life, a deeper trust that the change can occur without so much pushing and that it was easier when joined by other like minded companions.

I am sure my early teachers could see the urgency and eagerness I brought to my poses. I didn’t want to sit still.  I wanted to catch up quick. I wanted to move and push.  Solve the problem.

Throwing everything at it doesn’t allow room for graceful transition.  Practicing Yoga was a way to stop and reframe my world.  I didn’t know it at the time but the poses were working out the kinks of all that and I didn’t even need to focus on how I was going to change things. Observing and breathing. It makes the process seem magical but it’s not really. Yes, it is spoken of as a science, a method.  If you are curious, go anywhere to read more about the 8 limbs of yoga:  yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi.

Some of these limbs focus us inwards, some outwards.  Together they chip away at the dullness of the body and the mind. 

This all sounds very vague and lofty right? Especially if you have never studied the 8 limbs.  How do I proceed?

Try for now my suggested steps below during your next individual class - at home or with a teacher.  See if it brings greater clarity if only of a certain pose….

Arrival:  Observe at the outset what is showing up first on the mat.  Is your practice a habit or a mindless routine? Are you just concious of nagging pain? If you can, bring exploration without judgement to your answers.

Focus:  What is the sequence to be?  If you are in a class the teacher should provide this.  Where does your extra care need to go to?  (meaning: what adjustment to your body or mindset needs extra reminding). 

Reflection:  Are you giving yourself enough time to just be in the pose with a sense of listening quietly, observing? Are you breathing? Or are you rushing through each pose looking for what’s next?  Right foot turns out, left foot in…are they all in your awareness or is only the last body movement conscious….aim to unify the whole body with an even breath pattern.

Acknowledge:  The things that you are doing and those that you are not.  Be clear that you are making choices here to move deeper (or at all).  Aim to refine, observe and enhance your actions rather than ignore them. 

Keep in mind: you may need a day to mindlessly practice, just follow. This is a choice.  Or a time to let yourself play around with a different option in your pose. This is another choice.  Give 110% or 25% effort. Again – choice.  It is all okay if you let it be.

Conclusion:  Winding down in the practice/or a pose. Learn when to stop pushing yourself too far.  Find what needs to let go.  On the other hand, also learn what needs to awaken. This is where balance and ease surprisingly appears.

Savasana:  The true time to leg go and breathe. Go inwards without care to the outside.  You have nowhere to go and nothing to do - if only for a brief time.

I offer these suggestions for any class you practice in.  May they give you more clarity and understanding that yoga can be more than poses.

Peace and Namaste, 

Lesa

Jan 30

Happy Monday – Digging Out or Digging In?

Ever see a blade of grass come out from the smallest crack in the concrete?

How is this possible?

Patience

Opportunity

Or perhaps it is knowing how to see the avenue of expansion; allowing for the possibility to move beyond…. 

Yoga can teach us these lessons.  In our bodies, in our mind, in our spirit. 

We use asana to explore our outer bodies, the gross anatomy of limb and trunk.  Observing the sensations of the body we can move inward, through the sheaths, towards the innermost aspect of self. This can mean many things.  BKS Iyengar discusses these layers at length in Core of the Yoga Sutras, chpt. 14.

Think of 3 layers: the outer, the inner and the innermost.  This is the simplest way to explain the terms he uses gross, subtle and causal.  Add mindfulness to our experience of asana and listen, watch, and learn about these different aspects.

Take the body for example.  This is the annamaya kosa.  Skin is the “gross sheath”, muscle the “subtle sheath” and the bones the “causal sheath”.  In the pranamaya kosa, our respiration is the gross, the circulatory system the subtle and the nervous system the causal.  There are several sheaths that we can associate with the mind, but for this writing I will mention the Intellectual Sheath – vijnanamaya kosa where the internal mind is the gross, intelligence/buddhi (not book smart more of a sense of “knowing”) the subtle and the I-maker the causal.

How do I make sense of this?  I just wanted to stretch….

We can focus on these layers or not, since the grass blade of evolution will pierce through our dullness anyway.

First is being exposed to the concept.  Then you may find that you are already familiar with a layering of your own body.

Next, we take the time to reside in the poses to discern a hint of the sheaths.  Notice how when we move our physical body, temper our patterns of breath and watch the fluctuations of our mind we can experience the shifts as the practice evolves from one pose and then another and another so that by the end you have become different.

Peace and Namaste,

Lesa

Jan 24

Happy Monday Everyone!

The "In-Between"

You can view the body, our great vehicle of transportation, in 3 parts:  Legs, Trunk & Arms.  In this fashion we may overlook the fact that as much as we would like them to be and integrated whole, it isn't until we study the "in-between" that we can fully experience them as a whole (I will discuss how to integrate these 3 parts into one body at another time)

The "In-Between" of the knees, elbows and waist have such range of motion and it is easy to be out of place.  Knees especially!  I have many of you who have specific sensation in this area that you wonder if there is any room for improvement?  Yes, there is.  This week we will have sequences to examine your own specific joint of the knees and how to strengthen, open, maximize your range of motion that a consistent yoga practice can offer.

Proper leg alignment, strengthening and stretching the quadriceps, and stretching the calves will go along way to greater range of motion (and deeper forward bends!) 

First off there is the attachment of the hamstring and calf.  Each cross over the back of the knee before insertion and origin.  So if we over stretch the muscle you can feel it on the back of the knee.

Second to consider is that if you quadriceps are not lifting in the front of the leg including the patella (knee cap), it will leave the hamstring in a position of always contracting – never releasing which it needs in order to lengthen!

Third, if we are in a bent leg position and the knee is not properly aligned over the heel/middle of the foot, torsion could occur and effect the lateral ligaments/tendons.

Fourth, if we never stretch the quadriceps, the knee will never reclaim full range of motion (barring injury, replacement, reconstruction, arthritis).

Fifth and lastly, if we are hypermobile in the knee joint, the muscles, ligaments and tendons are too loose and can jamb the front knee region.  Usually caused by weak quadriceps.

If you would like to read further, I have attached another of Julie Gudmestad’s clear articles on the topic. (Thighs Matter)

Peace and Namaste,

Lesa

Jan 17

Happy Monday!

We are continuing our focus this week with some foundational ideas.  Last week we found greater strength in utilizing the strength of our hamstrings in a few poses (Purvottanasana, Virabhadrasana 2).

Thinking about foundation, I thought of our skeletal system.  Without that, we would be rather liquid!  There are two specific bones that provide us an amazing opportunity to load weight on.  Typically we may think of our hands, feet and sitting bones. What bones do you think of? 

Scratching your head?  It's those big bones on our back body, th sacrum and shoulder blades.

First, the sacrum.  It is 5 vertebrae of our spine fused together.  When we move into supported bridge pose, we place a block under our sacrum.  The action of your feet to lift the pose is then shifted into this bone.  If we are more in tune with the outer tips of the sacrum, we can stabilize and deepen our twists. (see attached)

Now, the shoulder blade.  If we are doing heart blocks, we can place the entire blade on a block (with a higher block for the head).  It lifts the chest and other than the weight of the legs into the floor, the greatest sensation is in our blades.  In addition, we can direct the turn of our trunk with them in the standard standing poses.  With this refinement it allows the shoulders to come into a brilliance of alignment and the whole pose/body comes alive.

Who wouldn't want that?  So let us explore these two bones in our practice this week.  They are already there to support us, let's use them.

Peace and Namaste,

Lesa 

Jan 10

Happy New Year!

Any Resolutions? 

I have no “re-solutions”.  I prefer to think of this as a time to not look back but look forward.

Let us lighten our load and renew our commitment to living each day fully without the burden of past doings.  Going back to my mat, day in and day out is my practice, my way to keep me looking up – out – and forward.  I offer that to you.  We can look at this time of a fresh new year for building upon the foundation of what we/you have accomplished already.

Backing up, let’s take a look at these words….

Re-solutions, Re-new, Re- awaken, Re-boot, Re-commit.  It almost implied in root word that there were things not quite “completed”, or a goal was “not quite met”.  I see how easily my perfectionistic side is fed by these terms.  I hope some of you can relate too. 

This month we are going to build on our current foundation of basic poses and refine them.  Look to make them simpler, easier and more integrated as a whole.  We can also look at each practice as complete in itself too.

So look at this simple sequence below and let me know if any of these poses are ones you turn away from (or rush through).  I would love to give you insight to create more strength/ease in your poses.

The way to do that is to slow them down to a pace where we can deconstruct them and then find your key that unlocks the body and brings integration.  

Peace and Namaste,

Lesa

Dec 20, 2021

Happy Monday!

 Let’s get grounded!  Too much is unsettled in the world with the Pandemic offering another variant….

Cancelation – gather or not? – again with the testing - how much food for holiday dinner – happening or not? 

Sound familiar?  It's a Ping Pong of the mind!

Plans always change. My schedule used to be very set as an architect and a new Mom. Almost like a superstition I would check off my to-dos.  If they got done, I felt like I was in control.  BUT I didn't know if I would get off in time for my commitments to self.  I didn't know when I would have to drop things to pick up a sick child.  Sometimes the list was thrown out. Epic fail!  I had unrealistic expectation of what was to be. 

How much do you cling to your routine to give you a sense of control? Maybe we can learn to let go if we switch around the order of our poses without feeling like you are breaking the rules?  Or if we understand most everything is in flux.

Learning from our practice we can stay grounded despite our attachment to things going our way. Do mix things up so you aren’t sleepwalking through your precious practice.

For example, if you stand in Tadasana/Mountain Pose right now and look to be still, do you find movement?  It’s hard not to.  If we stiffen to eliminate that movement, we become stiff and frozen.  This is unstable and unsustainable.  We could be easily pushed over and fall straight to the floor. 

So what if we look to be steady within the constant shifts instead?  If we are buoyant in our joints it allows for fluidity. If we move with our breath we are not brittle.  We can find freedom from exploring the give and take of our natural movements.   

What immediately comes to mind is when I commuted to work on the NYC subways.  I used to see if I could ride all the way home without holding on - at all from 14^th street to 86^th on the Lexington line.  I could never lock my knees there. I had to sus out which way the train was rocking.  Up and down or left to right. To be successful I would need “ride” the waves of movement.  A fun game and a challenge.  Can we bring this fun challenge into our postures? 

That’s what we will look at this week to find as an experience in our poses.

My recipe:  breath + alignment + gravity surf + play.

So,

IF we are out of alignment in our poses, it will take more muscular work to simply stand.

IF we lock out our joints of the knees or elbows might make sense but it will make us heavy and sunken in the whole body. 

IF we move with our breath (another action of give and take – always in flux) add a lot of alignment and a little bit of muscular effort.

That is the recipe for this Holiday Season.

Peace and Namaste,

Lesa

I will be taking a break from Friday Dec 24 - Jan 7.  Look for a Tidbit on Jan 10th, 2022!

Happy Holidays and be Healthy for this New Year.

Dec 13

Happy Monday!

After a week of exploring our hips, we can now move into our shoulder girdle.  This area of the body is cinched together with muscles, ligaments and tendons.  It isn’t exactly a “ball and socket” like the hip.  The 3 bones we have to cap off our trunk are the collar bones, shoulder blades and the upper arm bone.  Now I like to add in the sternum too.  It isn’t so much that it is part of the shoulder, but it is greatly affected by the other end of the collar bones. 

If we collapse our upper arms forward, the shoulder blades come around to the front body more and the collar bones come closer together and the sternum has only one place to go – down.  Down into the abdominal area leaving less space for you to breathe.

Simple positioning plus awareness is a great start to any reorganization.  I always like to see what is under the “floor boards”.  (see attached photo)

Notice how little space is between the bones and there is a great deal of inner workings that run through that area.  See here for more: https://www.youtube.com/watch?v=D3GVKjeY1FM

So, looking inside can help us understand and perhaps be a little more patient as we explore the movements in our practice offers.  I look forward to opening and releasing this area with you this week.

Peace and Namaste,

Lesa

Dec 6, 2021

Happy Monday!

Let us branch out – literally – to our limbs this week. 

If we are not stable in the extension of the arms or legs, we can find the rotational movement muddied.  If the trunk is not buoyant and expanded, we can sink heavily on these wonderful joints of the hips and the shoulders. 

This may in turn contort the extension of our spine!

Let’s take a common example…How are you holding yourself right now? 

I am assuming that you are seated.  Is the tailbone turning under?  If so, then you will be in a position to shorten on the front spine and loose space in your front hips.  Can you feel this?

It can be very subtle! The first step is to be aware of the unconscious holding of the body. Come to the edge of your chair and find your feet beneath your knees.  Now press down into the floor with your feet on an exhalation and experience some clarity! Place your hands on the table (shoulder width) and spread the appendages of your fingers like we do in down dog. Do you feel a reset or a lift in your chest as you take a breath in? 

When we take this simplicity into our practice the potential of could give us freedom or we could still find a restriction.  Let us look at the femur better known as your thigh bone.

The head of the femur looks like a fist and it fits into the very small area of the hip socket.  It is one of the true ball and socket joints in our bodies.  We all have a different shape to our femoral head and neck. So that would lend some of us to have a very easy time to those outward hip rotations in full lotus! (see the attached for a visual).  This is why it is so important to look for ways to lengthen out of the joint area and then explore how to rotate cleanly and to the right degree.  If you are flexible, it is easy to over rotate.  If you are stiff, it is easy to get discouraged and feel no progress. 

Do not despair but keep to task at hand of listening to body sensations and subtleties in tandem to the movement of the breath.

Simple moves can support the extension of the limbs and the extension of the limbs can support the extension of the chest! 

Peace and Namaste

November 29, 2021

Thanksgiving, giving thanks, Family, abundance.

Friends as Family when Family is gone?

Sangha, Community, hearth, gathering around.

Going within, stopping, pausing, listening.

The Earth Quiets.

Here on the East Coast it is clear this change of seasons.  Growing up in California, it was not as apparent.  Yoga can be as subtle as the change of seasons in California. Warm, warmer, coolish. 

When I lived in San Diego there was a pattern to the weather.  We had a foggy overcast when I went to the car to drive to work.  Our architectural office was in a fully glazed corner spot of a tower that faced northwest in the small area of downtown that generally had no more than 5 or 6 stories to its buildings.  At around 11 o’clock we could always count on the sun coming out so that by lunchtime when we went out to the plazas to eat our lunch it would be warm and sunny.  The day would roll on and the earth would heat up. By late afternoon we were baking in our office with shades down.   It isn’t till the very end of the day that things would wind down and the cloud cover would roll in from the water cooling us off like a gentle mist from some exotic island.

Sounds just like my practice (well without the exotic island). We often start with poses that will clear the fog from our bodies and bring consciousness from where we think the center of the universe is (brain=ego) into our tissues (thoughts without a thinker).  Then after a downward dog or two, I stand.  That’s when I know have returned to a more integrated self.

More awake, more alive. 

Currently, my practice includes many inversions and they come before the standing poses.  Head balance, arm balance, forearm balance and shoulder balance.  They all have a purpose in awakening and calling attention to the systems of the body.  Those systems centered in the head, neck and throat areas.  With the variations, we challenge the limbs to enroll!  Then it’s on to the standing poses to strengthen the legs, the trunk and the arms.  They are the poses that assist us knowing where we are in space, to release the excess energy stored by our busy or stressful lives and to open the trunk to allow our organs to do what they are meant to do.

Especially to let us breathe more deeply.  Yes, just take that breath to pause in the day and remember the balance created in our practice.  Then we return to the ground to begin to open deeper in twists or backbends or more contained arm balances to wring the tissues and to further release us from the chitta vritti – that fluctuation of the mind that always offers up something for us to worry or add to the list of have tos. 

So, if the practice is rich, we are well enlivened in every cell. We release into Savasana. We observe the subtle discoveries of this day’s practice.  And we can let go.  Nothing to do but breathe in and breath out.  Feeling our own breeze from our own exotic island. 

Thank you for being a part of this Sangha, this Yoga Community.  My life would be very different and not so rich in texture and wholeness were it not for you all showing up.

Peace, Namaste, and Giving Thanks this Thursday,

Lesa

ps.  most of the yoga practiced in the west is a physical practice. It all falls under the broad definition of Hatha Yoga. 

"Ha" means sun, "tha" means moon. So our practice is like the cycle of a day.  The sun rises, the fog burns off, the sun warms and heats the earth, the sun sets and the earth cools.

November 9, 2021

Happy Monday!

Daylight Savings Time has ended..... Wait, what time is it? Really....  The Change of our clocks is the intersection of mind and body.  What is correct?  A surreal time of disorientation where we have the opportunity to open ourselves to the awe and wonderment of being a kid again.  Rather than the fight, I choose to have fun with it.

Thursday I had the great fortune to take myself to the Metropolitan Museum in NYC to see the Global Surrealism Exhibit.  I have always loved Salvador Dali's work, but had not known too much about the origins of the movement or how far it stretched across the globe.  The interesting surprise for me was how much of it was about cataloging dreams and looking to access the unconscious mind.  

The practice of yoga can lead us to leaving the constructs of our waking mind, the mind that says follow the clock, the rote instruction of what is known and adventure into the unknown to explore other areas of observing, feeling, perceiving our world.  We just started to shift our awareness with the concept of fascia last week.  The idea that we are not a machine but an organic interconnected everchanging organism that has potential to reorganize our bodies movements for a stronger, more graceful, lighter way of being. 

That the simple act of doing our practice can teach us how to become more aware of ourselves and the environment around us.  To see the world, our thoughts, differently.  Sometimes this process is glacially slow.  And sometimes in the great pleasures of just being we don't have to have a goal to practice.  WE JUST SHOW UP  day after day, week after week to have fun, to practice and play yoga!

This week and next, I would like us to just play with the idea of change coming without us working so very hard and without a goal as we head into the holidays, beginning with a most wonderful holiday,  Thanksgiving. One without the pressure of gift giving or getting.  It's about gathering with others in community, to share a meal, to share ourselves.

Let our practice prepare us for being aware of the little things, the subtle things that so many people miss as they rush through their day.  And let us be grateful.

In conclusion, I must say that I am grateful that this Yoga Tidbit continued.  It has me exercising a muscle of sharing deeply about yoga and to show up for all of you! 

Besides, what is better than doing yoga with friends?  Especially animal friends at home? 

Two fun short videos: https://www.youtube.com/watch?v=s5KByD7Ri_0 and  https://www.youtube.com/watch?v=bEspfaxei34

Peace and Namaste, 

Lesa

November 1, 2021

Have you just wanted to Let go?  Last week I suggested you not hold on so tight.  Did you? Could you?  Perhaps not all the way….

Yes, most of us would prefer to take risks with a safety net.  Well I have a surprise for you.  Have you ever heard of fascia?  (Not the board that wraps around the edge of your roof.)  Etymologically speaking the latin root means “band, bandage or swathe”.  Fascia is a band or sheet of connective tissue, primarily collagen, beneath the skin that attaches to, stabilizes, encloses, and separates muscles and other internal organs.  There is your safety net!

We can practice the pose from the aspect of moving limbs in place and constructing the body parts into a proscribed form, but have you ever accidentally found them lining up on their own? That the pose felt like the whole body was participating even though you thought that it was “supposed” to be a pose to stretch the hamstring?

This is a relatively new way to look at practicing yoga for many.  Especially if you have been trained to look at Gray’s Anatomy for educating the mind on the pieces of the body.  Yes, there is integration of the poses as we finally make our way into the last breath or two as we hold before coming out, or in savasana, but have you ever dedicated your practice to being in a place of integration first and pose second?

I can remember when I was exploring a soft gaze, what that would be like for me and how it would affect my balance if I just didn’t focus so hard with my eyes. (I am nearsighted by the way.)  At the time I was so used to contacts that taking them out was very disorienting.  So, I took the 1 day I had off each week and practiced without my glasses on.  At first, I fell over quite a bit, but it made a big difference in going inwards.  I could more easily find the sensations of my breath.  The tell-tale signs of when I was about to overstretch an area of my body or force a joint.  A lot of juicy information!

I invite you this week to let go of your pre-conceived notions of what a pose is supposed to do for you and just feel.  Let the fascia be the sensory organ you listen to.  It has so many nerves it can be as sensitive as your skin (1)

It is well equipped to tell you a great deal!  Do experience the sensations, beneath the layers – reach all areas of the body by softening your gaze, listening to your breath and letting the body move into the pose from a place of openness and freedom as well as restriction and tightness.  Share the wealth I always say.

Peace and Namaste,

Lesa

For more on how fascia as a dynamic organ of communication go here: https://yogainternational.com/article/view/yoga-anatomy-what-every-teacher-and-practitioner-should-know-about-fascia

Reference (1)   https://www.hopkinsmedicine.org/health/wellness-and-prevention/muscle-pain-it-may-actually-be-your-fascia

October 25, 2021

Happy Late October Monday -

Don't Hold On So Tight!  Yes, I feel it too.  The chill.  The chill in my fingers as I walk our exuberant 10-year-old pup in the afternoons. The chill at night on the sheets as my neck hits the pillow.

I know we focus a great deal on our shoulders and neck because they often bark after too much work at the computer, around the house or in the garden.  Did you know how we treat our hands (or ignore them) greatly effects our neck?

This week we will be looking at the subtlety of unconscious holding in the arms and by slow attentive movement perhaps, perhaps release the patterns of our habituated movements. Have you ever attended to or observed the line of your forearm into the back of the hand, or how your finger pads hit the keys? Have you ever caught yourself gripping a utensil when making dinner or using a tool in the garden or house?  Have you wondered why your wrists hurt in Downward Dog or after gripping a belt in a pose? 

Much of the grip of our hands carries up through the arm and into the neck.  Why do we do this? It's not quite so necessary to force our way through our day.

While I was being trained to observe the body for Pranayama (subtle breath practice), one of the key things I remembered to look for was that the thumb was fully relaxed.  If this wasn't the case, tension could carry all the way up through the arm into the neck and would tighten the brain.  This is counter productive to the process any restorative practice in general, let alone a highly refined practice of various pranayama patterns of breathing.

On Mondays, I do my online study.  Today's workshop of the week was about the nature of fascia and how new studies about it’s influence on fluid movement and healing of our bodies.  Julie Gudmestad, PT and well-respected Iyengar Yoga Teacher presented.  She is a master at many things and I always enjoy her insight.

At one point she discussed how we can unconsciously create patterns of movement around a joint that is restricted. Because of this clever adaptation, the area will never quite heal unless we go slowly back into the area of origin to strengthen &/or open it. 

For instance, if a "hip" is the original area of injury, weakness or impingement then the joint above and below will begin to compensate. The muscles movement around the "hip" will then become creative in it’s enrollment of other muscles or body distortions to accomplish what ever task.  This results in a knee or SI joint becoming painful over time and the hip never regains its strength or opens as it should.

So, as we run up against the limitations of our joints this week starting in the wrist/hand region, I will introduce to you one of many ways to slow down and open up the fascia, connective tissue and muscles that have not been habituated to move your arms around. 

Who knows where this will take us?  It might take us into the hips!  BUT the principle is the same....one has to slow down first to refine the skills of observation then recreate new pathways of movement and once this is established can begin to move with more grace, speed and instinct.

Peace and Namaste,

Lesa

October 18, 2021

Happy Monday!

Fall is Here.  Transitioning can be more graceful with the Tools of Yoga.

I felt a dramatic change over the last 2 days, in terms of the temperature and my mindset.  The pumpkins and fall decorations are out front, my warmer sweaters have been dug up from underneath my shorts for wearing and my slippers are currently on to keep my arches and achilles supple.

If you are feeling a bit spacey or ungrounded today this is perfectly normal from an Ayurvedic perspective.  If you have never been exposed to Ayurveda, it is a sister practice to yoga. More Info here: https://www.banyanbotanicals.com/info/ayurvedic-living/learning-ayurveda/intro-to-ayurveda/

Before the colonization of India by the British it was the primary system of medicine.  There are 5 elements of ether, air, fire, water and earth.  According to this system, everything are made up of these elements.  As humans we are one of three Gunas or constitutions.  They are Vatta (fire and water), Pita (ether and air) and Kapha (earth and water).  So, depending on how balanced we are or what we are made of, we transition from Summer to Fall with ease, a slight hitch, or a big bump.

Don’t be surprised too if your digestion is a little off or if your joints are achy or if you feel a bit dry.  This is all part of moving into the early fall season.  It makes sense this week to focus on poses to lubricate the joints and stimulate digestion.  Forward bends and Twists are universally great for many things but you will see how they can be used specifically for digestion and releasing the joints along the spine and into the neck and shoulder region. (which can bear the brunt of the cooler winds).  In addition we will cover some poses that are prone on our abdomen like cobra and locust.  Often, they are thought of as backbends but because of the nature of compression on the floor, they can stimulate the digestive tract and strengthen the abdominal wall.

I look forward to showing you how no matter what sequence one picks; you can always direct the focus to your specific area of interest. Or better yet, come with beginner’s mind and just open up to what ever discovery/sensation that comes our way moment by moment, breath by breath. 

Peace and Namaste,

Lesa

October 11, 2021

Happy Monday!

Lift up your arms and stretch!  Yes, right now, stretch.

Did you take a deeper breath in?  Generally, when our side body stretches and the intercostal muscles have a chance to soften and stay supple with movement, we can breathe better. 

Now, take a gentle stretch to the right and then the left.  Stay lifted on both sides.

This is just one of many simple movements that we can take throughout the day to support a more open upper chest. A more supple thoracic spine. These simple movements are building blocks to create a better environment to breathe deeper, to allow space for the vital organs to work more efficiently, and for us to enjoy our life more - with less effort. 

Do you ever notice how your mood changes as you lift and open your chest?  Once the arms draw back in their coordinated movement, with the collar bones and shoulder blades (a bit like the three amigos) the sternum naturally lifts out of your chest cavity.   If you do this more, the muscles on the front body won't be so stiff and tight.  We won't continue to slump and draw the bottom ribs into our trunk which compresses the breath (your diaphragm resides at the line of your bottom front ribs).  We can support our lower back in feeling lighter and lifted.  Our neck feels more supported since it is floating more over the tailbone and isn't falling forward.  

One of the best poses to start with to open us up and give us better strength and awareness is Bridge Pose. Try it every day this week and see what kind of opening you have by next Monday. 

That's my challenge for you.  

Peace and Namaste,

Lesa