Feeling Broken?

Mount Dora, FL sunset

I took this sunset picture in Mount Dora, where my husband and I spent last weekend in our camper van. We watched from the edge of a lake, sitting on a swing provided by the campground. It’s not really related to this week’s topic, but I wanted to share it anyway.

What has been on my mind lately is an emerging theme I observed while talking to people throughout the month: can / should I do yoga with _____ condition? The answer is (wait for it): it depends.

People are understandably hesitant to move when they’re in pain or not feeling the best. It’s true that rest may be the best thing. However, I’ve learned that, in most cases, at least gentle movement can benefit most conditions. As a matter of fact, it is when we’re recovering from illness/injury/surgery, or managing a chronic condition, that yoga can be therapeutic.

To be clear, I’m not a yoga therapist (that takes another 300 - 800 hours of specialized training), but I have studied extensively and offer a more therapeutic approach, especially when working one-on-one with clients.

Examples of conditions where yoga may help: chronic back and other body pain, ongoing low-grade anxiety / depression, and post-surgery or injury recovery (usually after prescribed physical therapy is complete). You can also practice yoga when your mobility is severely limited, or if you have a degenerative disease.

When NOT to practice: when you have acute pain (especially while inflamed), illnesses that require bed rest, and of course avoid group or private classes if you’re contagious.

Whatever condition you are dealing with, make sure you have the OK from your doctor, work with someone knowledgeable about your situation, and proceed with mindfulness.

I hope that you can practice yoga with me and realize the benefits of a restorative approach.

Be Well,

Eva

Non-Physical Benefits of Yoga

If you have taken yoga classes already, then you probably have discovered the physical benefits, such as: improved mobility, flexibility, strength, balance, breathing, etc. It can also help alleviate chronic pain, stiffness, and tension.

This week I wanted to highlight the less-obvious - but equally important - benefits that a regular yoga practice can provide.

These are from the above graphic:

• Sense of Community - a shared experience that can uplift everyone

• Personal Growth - practice of self-compassion helps us connect to ourselves

• Mindful Awareness - tune into your own thoughts and feelings

And here are a few more:

• Relief from mental fatigue (aka busy brain)

• Emotional steadiness, to deal with the ups and downs of life

• Sense of overall wellness as you move about your world

This is not a complete list, just what comes to mind. Can you think of more?

I hope that you can practice yoga with me, whether in person or online.

Be Well,

Eva

Thank You For Being Here

https://www.nourishyogawellness.com/

I was going to title this: Why Are You Here? but it sounded rude to me. If you’re reading this, it means you’ve made the time to take in my musings, and I am truly honored.

Last week I reached 495 newsletter subscribers! I’ve written about 200 blogs since March 2020, when I started the newsletter to send out inspirational messages, and to let people know about my Zoom classes during the early stages of the pandemic.

Writing weekly has honed my communication skills, and I’ve discovered that I enjoy writing, and also receiving replies. Maybe I’ll write a book one day (I have soooooo many crazy stories to tell, if anyone cares).

Generally, I write about yoga and other wellness topics, my thoughts about life, and whatever is on my mind recently. But I really want to hear from you:

• What’s on your mind?

• How can I support you?

• What wisdom can you share with me?

I hope that we can stay connected as we explore movement and wellness topics together.

Be Well,

Eva

Not Your Daughter’s Yoga

Courtesy of Yoga Journal

This picture from this Yoga Journal article about extreme yoga poses posted on Instagram makes me hurt just by looking at it! Here’s a quote from the article:

“Even if many of us never will (or should) strike these advanced challenge poses, we can be inspired by their reminder of an important yogic principle—to explore, to play, and to laugh when we fall.”

I disagree that these poses are inspirational, or even “advanced” - there I said it. It may be fun to look at, but how many ordinary people would look at this and be encouraged to try a yoga class? What purpose does this pose serve, other than to get attention?

I was ecstatic when one of my students wrote an article for her community paper years ago about our chair yoga class, and the title was something like “Not Your Daughter’s Yoga.” In this particular community, many students even bring their visiting adult children and grandchildren.

Some yoga classes are geared toward people who are hypermobile, very fit, young, and driven. There is nothing wrong with this per se, but my focus is always making sure that what we do is accessible and beneficial to as many people as possible.

I believe that an “advanced” yoga practice (or any movement class) means that you are able to leave your ego behind and actually listen to what your body needs as you move through the poses.

I hope that you can explore mindful movement that benefits your whole body with me.

Be Well,

Eva

Is Your Brain a Bully?

Courtesy of Yoga Circles: https://yoga-circles.com/distraction-of-the-mind/

This picture comes from Yoga Circles, and depicts how our brains can feel like they are all over the place. Click here to access the article: How The Mind Creates Distraction and The Simple Way Yoga Gets Us Back

Here’s an excerpt:

“For millions of people, the stresses of modern life result in distraction from a more meaningful way of living. We feel distressed, hopeless, and anxious when the balance shifts and we find ourselves going through life without focus or presence. . .

But what if there was a healthier way to deal with the symptoms of distraction?

When we recognize the cause of these symptoms, we can begin to fix the problem by working with the mind. Instead of allowing the mind to distract us, we can yoke it and use it to return to ourselves. Then the symptoms will begin to fade.” 

I also have a very busy brain, and this was one of the main reasons why I started yoga, and became a teacher. In our modern world we have access to so much instant information at our fingertips, and so many devices to do this. This is why I ask students to turn off their phone ringers and smart watch notifications in class.

It’s important for us to set aside time for our minds to be undistracted so that we can stay present to the body’s sensations, then hopefully find peacefulness for the mind in Savasana (final relaxation) that we can carry into our lives.

I hope that you can explore undistracted and mindful movement with me to help your whole body and brain.

Be Well,

Eva

Problems Get All The Attention!

“The squeaky wheel gets all the grease”

~ American Proverb

From Merriam-Webster: idiom “used to say that someone who complains or causes problems is more likely to receive attention or help than someone who stays quiet and does not cause problems.”

I believe that this tendency also applies to us with our own bodies. Just as in dealing with a “problem child,” we tend to focus most on the parts that hurt, or aren’t working well. For example, if our back hurts, we try all the stretches, exercises, and other treatments we can think of just for that area.

Even when physical therapy is prescribed by a medical professional, therapists are usually allowed to offer only targeted therapy for a specific issue, partly because of health insurance rules in the U.S.

Yoga, however, is more holistic, addressing the whole person and body. When I have a client with back pain, we often start by calming the nervous system with breathwork as the 1st step. After all, what good are 50 bridge poses and 30 minutes of strong core work, if you are tense and anxious about your life?

Also, where we feel pain / tension can be related to another part of the body. When I had severe wrist pain for over 1.5 years, my chiropractor was able to trace the impingement up my arm to an old shoulder injury, and was able to clear it up within a few months of treatment, along with acupuncture and “homework.”

I keep the problem from returning by cutting back on cell phone usage (which possibly triggered it), and integrating my wrist and shoulder work into my personal yoga practice.

I hope that you can explore holistic movement and breathing with me to help your whole body.

Be Well,

Eva

How To Decide What’s Right For You

Last week I wrote about a squat challenge I did in 2023 that turned out to be a bad idea for my body.  If you missed it, you can read about it here.

Which brings me to this week’s topic:  how do you know whether something is right for you?  This applies especially when trying something new, such as a food program, a recreational activity, or a new yoga class.  Making a mistake in judgment can cost you in many ways: financially, emotionally, and physically.

I’ve gathered some information from my own experience, and discussed this question with students recently.  

Here are some questions and notes to consider:

1. First and most important: is it SAFE?  If something is very risky, it may not be worth trying.

2. What is the purpose of this?  Will it be something that can help your life, or are you doing something because you think you “should”?

3. Try it out.  Explore mindfully and set your ego aside.

4. Listen to professional instruction and ask questions, but also:

5. Trust your own body’s wisdom and instinct.  You know your body better than anyone else, so don’t discount what it tells you.  Also, sometimes we get a “gut” feeling about a person or situation.  Listen to it.

Be Well,

Eva

It Was A Bad Idea!

Recently a student asked me about a crazy Squat challenge I participated in early 2023. It was for a fundraiser, and I thought it would be a breeze: 50 squats per day for 30 days. After all, I do yoga squats (aka Goddess and Chair poses) all the time, right?

It was a terrible idea for me. At the time I felt a little sore, but after the month was up I noticed my hips were giving me trouble. My chiropractor helped me a bit - we were mostly focused on my wrist injury - and recommended working on strengthening my glutes (which I already do).

He stated that any repetitive movement you do very often can cause stress and possible injury. Over 1 year later I still experience hip soreness, and I believe it’s related to the Squat Challenge (at the very least, it probably didn’t help!). Resting, self-massage (therapy balls), and Foundation Training is definitely helping me with recovery, now.

Now that I think about it, taking on the challenge was probably my ego trying to prove how strong I was at my age. This is all to say that not everything I do is smart, so please use good judgment for your own body! (More on this next week.)

Be Well,

Eva

Your Health Can’t Wait!

Courtesy of Freepik

Here we are in the 3rd month of 2024 already! Soon it will be spring (3/19), and Daylight Savings Time change is coming up (3/10).

Last week I was at a community where I teach yoga, doing a walking exercise video with the group. Leslie Sansone, the instructor, was discussing the benefits of walking regularly, and how many of us put off exercise for various reasons.

I’m paraphrasing, but she said “your mail and chores can wait, but YOUR HEALTH CAN’T WAIT.” This really hit home for me.

Although I teach and practice yoga almost daily, there are other things I need to maintain my health. For example: cooking and eating nutritious foods, staying hydrated, and getting enough sleep.

But life happens. Sometimes my teaching and personal schedule seems so full that I find myself skipping the things I actually need. As my husband says, I often do things for others before I do for myself. I tell myself that I can catch up on the weekend, or (even worse) that I’ll be able to take more time when I retire. Now I realize I shouldn’t wait.

Don’t wait to do the things that help your health. Pick just one thing and make a commitment to yourself. Get consistent with that one thing, and once it’s a habit, add another one. I hope yoga is one of those things for you.

Be Well,

Eva

Practice Makes ????

You’ve probably heard the expression “practice makes perfect.” As far as I can tell, the history of this expression goes back to the 1500s! Here’s another version:

Practice makes perfect.

After a long time of practicing, our work will become

natural, skillful, swift, and steady

~Bruce Lee

I want to dispel the idea that we will become perfect at yoga, even with practice. It simply isn’t possible, because we are humans with bodies and lives that change daily, and not machines. However, we can improve and make it a regular part of our life, which will help us with our overall health and wellness.

It’s customary to say that we are practicing vs doing yoga, because we are engaged in connecting our mind to our body and our breath. It’s not always about doing, but also being. Unlike a fitness workout, yoga invites you to work IN, turning your awareness inwards to explore what works best for YOU.

Practice definition: the actual application or use of an idea, belief, or method, as opposed to theories relating to it.

You can read about yoga theory, watch videos, and even listen to podcasts about it. However, the actual application of the information in YOUR body and life is what makes it a beneficial practice.

Be Well,

Eva

Are You Doing Yoga Right?

https://www.gemmacorrell.com/collections/comics

This funny cartoon by Gemma Correll demonstrates what we may feel in a yoga class, whether beginners or experienced. We can wonder if we are in the right position, what we should feel, and even why our pose looks different from the teacher’s (or another student).

There are many reasons why your version of a yoga pose may (and should) be different from someone else’s, including:

• Different body shapes, sizes, and proportions. Some of this we were born with; other things change over time.

• Decreased mobility and strength due to injury, surgery, or de-conditioning

• Hypermobility: someone who is super flexible but may lack joint stability

• Chronic illness and/or pain

• Sensitivity to strong sensations

For example, in a forward bend position (whether seated or standing), someone with low back pain may choose not to bend as far, or bend their knees for the standing version. A student with an ample shape may take legs wider apart to provide more room for the front of the body. A person who is prone to vertigo, or with glaucoma or untreated high blood pressure, may choose to forego the pose entirely and instead draw knees up to the chest to stretch the back.

I think it’s great to see 10 different versions of a pose in a class of 10 people! Your body will tell you if something feels right or wrong, if you tune in.

It’s good to ask for feedback from the teacher - I encourage it. I try not to tell you what you “should” look like or feel, but instead how to explore variations. Whatever you feel is valid, and you are in control over the choices you make.

This variety is why I love teaching yoga. My creativity and teaching experience come into play as I help you find what works best for YOUR body.

Happy Presidents Day,

Eva

Why Try Chair Yoga?

A wonderful student brought me an article last week titled The Benefits of Chair Yoga, by Dr. Leslie Hewitt. I thought it was worth sharing, so did a Google search and found it online:

15 Benefits of Chair Yoga - article here on Club Menopause’s site.

Here are just a few of the benefits listed:

• Improved Flexibility

• Stress Reduction

• Enhanced Range of Motion

• Improved Balance and Stability

• Increased Mind-Body Connection

• Elevated Mood

Chair yoga IS yoga; it’s just done while seated in a chair, or using a chair for support. In my opinion, the benefits mentioned (except #12 listed below) apply to ALL mindful yoga practices. Here’s what is special about using a chair:

• Accessible for All Ages and Abilities: Chair yoga is inclusive and adaptable, making it suitable for people of all ages and abilities. It can be a great option for individuals with physical limitations or those who are new to yoga.

Not everyone is comfortable with getting down to the floor (and back up!), and many of us prefer not to spend much time on hands and knees. Chair yoga can be useful for EVERY body.

I sometimes get someone in class trying chair yoga for the 1st time, and they often comment about how much they got out of it - even people used to mat yoga. I think people visualize students sitting and wiggling their fingers and toes (although we do that too), barely moving.

However, chair yoga can also include core- and leg-strengthening movements, as well as standing Balance postures while holding onto the chair. In my classes we also explore different breathing techniques, brain exercises, and sometimes chair dances! Give it a try sometime, and you may be surprised.

Be Well,

Eva

How’s Your Balance?

How was your January? Can you believe that today we are already almost 10% of the way into 2024?

Last month was a blur for me. On top of my husband and I getting sick for a few days, we had other unexpected (and expensive) stuff happen like: a big roof repair, replacing my husband’s cell phone when it went blank, and now a hybrid car battery replacement!

Perfect balance in life rarely lasts, no matter how much you try to prepare. We can feel as if everything is running well one moment, and then all of a sudden there are unforeseen events to manage. Sometimes multiple events - as they say “when it rains, it pours” (from Morton Salt Company, interestingly).

It’s like that with physical balance, too. Some days we may feel very steady and stable; others very wobbly and off-center. In my opinion, the best way to regain a sense of balance, or steadiness, is to pause and breathe, then proceed with mindfulness.

I love the word Equanimity, which is defined as: “mental calmness, composure, and evenness of temper, especially in a difficult situation.” It’s one of the best tools we have when everything feels out of control.

Be Well,

Eva

Plans Out The Window!

In 1785 Robert Burns wrote “the best laid plans of mice and men often go awry” (adapted from a line in “To A Mouse”), and it still holds true today. I don’t know about mice, but humans love to plot out their lives, assuming this will make things happen.

Last week was a perfect example. I had a full class schedule on my calendar, I prepared what I was going to teach my classes, and organized my personal appointments. I was ready for a successful week.

After teaching my Monday morning class I went home with a stomachache. I skipped lunch but rested before going to my afternoon class . About 40-45 minutes in, I got lightheaded then literally sick to my stomach and had to rush to the bathroom. Many thanks to the students who showed concern and helped me out!

I was out of commission the rest of the day and through Tuesday, easing back into teaching one class Wednesday, and subbing the other. I really don’t know what happened, except that my husband also got sick shortly after me, so it seems to be something we ate, or maybe a bug going around.

Needless to say, our plans for the week got disrupted as we rested, regained our energies, and attempted some of our home routines (still in progress). It’s a lesson in humility, but also awareness that life continues even when things don’t go as planned. Let’s hope next week goes better. . .

Be Well,

Eva

Are You TOO Comfortable?

Photo by @dinosaurcouch

This graphic by @dinosaurcouch is funny, but all too real for many of us who love to be comfortable (including myself). Going through the pandemic, when many of us were home a lot and sometimes anxious, I know that I spent much more time on the sofa than ever in my life.

Recently I watched a Foundation Training (FT) video with actor Jeff Bridges, where he said he wasn’t a big exercise person, because he was “addicted to comfort” (read more in this article). FT has become his go-to to regain strength and stability after a hard-fought battle with cancer and COVID.

What Jeff Bridges said helps him when moving through the exercises is to focus on the details of what he’s doing: feeling the feet on the ground, adjusting posture, noticing breathing, etc.

Last week I wrote about the difference between pain and discomfort, plus I always say “don’t do anything that hurts.” However, avoiding all effort is not healthy either.

Rest is important when you’re sick or recovering from an injury, but in order for us to maintain and improve mobility, flexibility, strength, balance, and resilience, we need to move and get uncomfortable sometimes. We can find our “edge,” mindfully explore what it feels like to move just beyond that comfort zone, then benefit from the results.

Be Well,

Eva

No Pain!

I’m sure you’ve heard the expression “No Pain, No Gain,” often referring to exercise. The premise is that you must be willing to suffer to get results.

Yoga movement is different from standard exercise. This past week in classes I had several students (mostly new) ask about how much they should “push” or endure what we were doing to get benefits.

Mindful movement is something to appreciate and explore, and yoga is intended to ease suffering. You may come to class in pain, but yoga should never increase your pain.

Pain is the body’s way of telling you that you are in danger of harm. True pain is sharp, burning, stabbing, or possibly a sensation of electrical tingling. It does NOT decrease if you keep going, but rather intensifies.

Discomfort is different from pain, and it’s important to be able to differentiate between the two. Using your body in ways you may not be used to can be uncomfortable, but also beneficial as you increase mobility, strength, and flexibility.

To test this out, use your breath as a cue. I often say that if you are holding your breath to maintain a pose, you’ve gone too far. However, if you feel achy or stiff, it’s worth a try to take some calm, deep breaths and see if the feeling eases or improves. When in doubt, leave it out!

Be Well,

Eva

Happy New Year!

I’m back from taking 2 weeks off. Some of the time was for R&R (a nice camping trip to a winery just 1.5 hours north of us); some of it was catching up on household and business tasks.

I need time periodically to clear clutter, reorganize, and plan ahead. I really enjoy starting the new year with a clear mindset, because winter is my busiest time as a yoga teacher.  

While we are being bombarded with messages telling us to do more, be better, lose weight, save money, join a challenge, etc. in 2024, I’m going to say something different.

You don’t need to work on being a “new you” just because the calendar changed over. If you do enjoy challenges, or want to tackle a goal, then do it because you want that for yourself, not because of societal pressure.

Don’t let external pressure make you feel bad about yourself. Appreciate the body you have, just as it is, and every good thing in your life. If you have health issues, or you’re struggling in some way, please make time for self-care for better physical and mental health.

Wishing You Many Blessings in 2024,

Eva

Farewell 2023

I just want to drop a quick note over these last few days of 2023 to let you know that I am glad we are connected in some way.

I look back on this year with great pleasure over the time and energy I shared with literally hundreds of yoga students, whether it was by Zoom, in-person group classes, or private clients, plus lots of emails!

You gave me so much, too: I learn how to teach better by watching you, enjoy when you share your life stories, AND I received so many generous gifts!

I’m wishing you a great end to 2023, and many blessings in 2024.

Happy New Year Ahead,

Eva

Grounding For The Holidays

I am taking a couple of weeks off. Some time to catch up on year-end business and home stuff, and also to travel for our wedding anniversary. I will probably make some time to put my feet in the sand like in this picture.

As someone who tends to be a chronic planner and worrier, one of the ways I handle the busyness of this time of year is to make time for activities that help me feel steady and calm. One is being in nature, such as walking on the beach. Another is sitting on my mat (often with Lulu by my side) for some breathwork with gentle movement and stretches.

Last week I received a lovely comment from a student who said that the way I teach is very grounding. I felt that was a big compliment, because my intention is to offer an experience that makes students feel better in their bodies AND their minds.

Yoga is intended to relieve suffering. If you feel anxious or down mentally and emotionally, it doesn’t matter how fit and/or flexible you are. Good mental health IS essential for overall health. I wish you the best as this year wraps up, and in the approach to a new one.

Happy Holidays,

Eva

Why Do Yoga?

If you have taken a yoga class, what was your main motivation for trying it?  Is it the same today? (By the way, if you have practiced yoga within the past 6 months, you are considered a practitioner.)

I sought out yoga almost 20 years ago to help me with back pain and work stress; today those have taken a back seat to overall health and wellness as a motivator, as well as a sense of connection to life and self (spiritual and personal development).

I just read a “Yoga in the World“ study conducted by ©Yoga Alliance in 2022, and want to share part of it with you.  The study sought to track yoga trends around the globe, as well as public perception and barriers that prevent individuals from practicing yoga.

In the study practitioners were asked “Which of the following reasons motivated you to start practicing yoga? Select all that apply.”  Here are the reasons listed in the US, ranked by most cited to least:

51% Stress relief / reduction

46% Flexibility

45% Improve overall health

34% General fitness / conditioning

29% Personal development

27% Spiritual development

25% Weight Loss

24% Physical Therapy

I thought it was interesting that in 2016 Flexibility was the top motivator for U.S. practitioners.  It seems that either world developments have increased stress, or people are more aware of yoga’s ability to help relieve it (or maybe both).

Whatever your reasons, I do hope that you find a way to practice as 2023 winds down, and we set our sights on 2024.

Be Well,

Eva