Tip of the Week: Spine Twisting Pose

 Photo Cred: Bikram Yoga Halifax

Benefits : 

• This is the only posture that twists the spine from top to bottom, which increases circulation to all the spinal nerves, veins, and tissues, and improves the elasticity of the spine.
• Spine Twisting relieves lower back pain and helps prevent slipped discs, rheumatism of the spine, kyphosis, scoliosis, cervical spondylosis and arthritis.
  
• It calms the nervous system.

To Begin: In a seated position, place the side of the right knee on the floor and bring your right heel to touch the outside of your left hip.  Now lift the leg in the air, bringing it over the bent right leg, and place your left foot just to the outside of the right knee.  This leg is bent at the knee, sole of the foot flat on the floor.  Touch the outside corner of the right knee with your left heel. Bring your right arm up and over to the left, then bring it down on the outside of your left knee, with the elbow pressing back against it.  Take hold of the right knee with your right hand, grasping the kneecap firmly. Now put your left arm behind your back,  palm facing out, and reach all the way around your body until you can touch or grasp the right thigh.  In this way, we begin the twist.
Turn your head to the left and rotate your face, shoulders and torso to the left, twisting as much as possible.  It is important to try to keep both buttocks and the right knee on the floor, and maintain a straight spine.  Here, fully emptying the lungs in normal breathing facilitates the twist.  As you exhale, try to twist around a little farther.  Hold the posture for 20 seconds.

Tips:

• Make sure you are not sitting on your heel.  Open up your leg enough to allow your hips to sit level on the mat.

• When you bring your arm over and across, make sure the hand, knee and the heel are all touching at the same spot.

• Point the toes of the leg bent on the floor, heel touching the outside of the hip.

• Before you turn, lift your upper body toward the ceiling, and try to lift the abdomen up and out of the pelvis, so you can twist more of the torso, including the abdomen when you turn.

• Think: inhale – stretch up, exhale – twist deeper.

Tip of the Week: Yoga Helps Defeat Anxiety

Being right in the middle of the holiday season when stress and anxiety can be on the high side, we felt the following article from yogiapproved.com would be helpful in reminding us why yoga is so important for defeating anxiety. 

Anxiety has taken many peaceful mornings from me. It has taken afternoons, nights and entire days too.

With it comes shaky and sweaty hands, racing thoughts, shallow breathing, and a sense of helplessness. Most of my life I thought that there was no alternative. I spent years trying to find a way to manage my anxiety. I found things that helped a little, but nothing truly took me to a new way of being until I found yoga. It wasn’t immediate. I didn’t walk onto the mat and change forever. But through yoga and my dedication to it, my life is no longer ruled by anxiety.
So, what exactly is it about yoga that helps anxiety?

1. Pranayama (Breathing):

The simple act of mindful breathing can help reduce anxiety. When you focus on the breath, your mind has a chance to rest and let go of negative thoughts. Yogic breath is also good for the body. Deep breathing increases oxygen levels in the blood supply, which helps remove toxins from the body. It also increases lung capacity and helps improve digestion.
 

2. Asanas (Yoga Poses) and Their Rewarding Challenge:

The practice of asanas (poses) is good for both mind and body. Physically, asanas help release the tension that anxiety creates, allowing the body to feel recharged and healthier. When the body feels better, so does the mind. The challenges you face on the mat reduce anxiety by taking your mind off your worries and fears.
Asanas also teach the student to be patient and let go of things. Just like finding (and re-finding) your balance and mastering a pose, acceptance takes time and patience. Perfection is not only unnecessary, but usually unrealistic. Each time I lose my balance and fall out of a pose I am forced to face my imperfection and accept it. At first, I got frustrated when I fell out of a pose.

With time, I have learned to laugh, smile, and try again.

3. Meditation:

Meditation is challenging, yes, but not impossible. The ability to clear one’s mind of all thoughts is a skill that takes time. It is a path, not a goal. Meditation starts by simply taking the time to focus on your breath. Meditation gives your mind a chance to slow down and teaches your body to relax.  In addition, with a regular meditation practice, you will begin to notice patterns in your thinking. The things that trigger anxiety, panic, and fear will become apparent to you. Once this happens, you can learn to change the patterns by recognizing your triggers.

Yoga is a deeply soothing and healing practice. Showing up is the hardest part.

Just step onto your mat… the practice will take care of itself. Through the simple steps of conscious breathing, regular asana practice, and meditation, anxiety is a thing that can be controlled, reduced, and ultimately overcome one breath, one pose, one day at a time. Take hold of your practice. Take hold of your life!

Tip of the Week: Lower Ribs on Thighs in Stretching Pose

 

Bikram Yoga SLC instructor Nella Holden

 

The goal in Stretching Pose (Paschimottanasana) is not to bend forward from the spine but to extend forward so that the front and back of your torso lengthen evenly. The folding should occur at the hips, not the spine or waist. You will feel the stretch in the back or west side of the body but the front of the body needs to make space to elongate the spine.

Tips:
*Imagine placing your lower ribs on your thighs. Even if you are nowhere close to being able to actually do this, envisioning doing this in your mind will help to straighten out and elongate your spine.  Bring your back ribs downward away from the ceiling to bring your front ribs closer to your thighs. 

*If you are able to place your lower ribs on your thighs, envision placing your upper ribs on your knees!

*If you feel like your bottom ribs are stuck to your abdomen, you are folding from your waist rather than your hips.  You can lift upward slightly to free your lower abdomen, spread the diaphragm and extend forward towards your chest.

Tip of the Week: The Exit is Part of the Posture

As important as it is to stay focused and concentrate on alignment when setting up and executing a posture, it is equally important to stay mindful of these things when exiting the posture. Your exit should be as graceful and focused and done as slowly and carefully as your entrance. Many times we work so hard on focusing on the posture itself, that when we hear the instructor say "Change!" we think the posture is over and it's time to relax. But care should be taken to reverse out of the posture in exactly the opposite way as we went into it to protect the spine, keep from straining muscles, and to keep the mind focused. Paying attention to how you start, end, and move between postures will also help to conserve your energy as you flow through class.

Tip of the Week: Decompress the Spine in Padahastasana

 

 photo from Bikram Yoga Kauai

 

With a tight grip and a lift of the hips, you can bring length not only to the hamstrings but quite literally pull space between the vertebrae (spinal decompression). The key to staying safe is to keep your chest pressed to thighs to avoid overstretching at the lumbar spine. If your hamstrings are tight and you need to grab the back of your calves instead of your heels, still try to feel the touch of your stomach on your thighs and your chest on your knees, and then keep them there as you try to straighten your legs. 

You also want to draw the belly in to encourage the muscles framing the spine to lengthen and release more readily. Lift hips until you feel a stretch and lift the kneecaps up to engage the quads. 

Please be careful: if your back is sensitive or injured – BEND YOUR KNEES as you lower your hands to the floor from Half-moon. You can even place your hands on your thighs to protect your back better. - See more at: http://theyogaoasis.com/padahastasana-handstofeet-pose#sthash.052MrPzG.dpuf

Beginners
Please be careful: if your back is sensitive or injured – BEND YOUR KNEES as you lower your hands to the floor from Half-moon. You can even place your hands on your thighs to protect your back better.
Take your time in the first set and soften, exhale, and relax. When it’s time to grab your heels, students with limited flexibility: do the best you can in keeping your hands and arms behind by bending your knees more. If you are NOT able to place your hands underneath the feet, grab a hold of your calves, or simply hold onto each elbow behind your knees.
Keep working to straighten the legs an inch at a time, using your arm strength to pull up on your calves, ankles or heels.
Be careful coming out of the pose, ascend the same way you went down, keep your knees bent and place your hands on your thighs, if needed.
Intermediate
Now that you’re getting close to straightening your legs, press your face into your shins, as you lift your hips forward and up toward the ceiling and front of the room. This combined movement will allow you to use your body for leverage in order to better stretch your hamstrings.
An important concept in understanding the dynamics of Hot Yoga is “isolation”: flexibility and strength, relaxation and intensity, softening and hardening. Soften and relax the area you’re trying to stretch. In this pose, it is the hamstrings (back of the legs) and lower back, both connected by the sciatic nerve. Strengthen your arms pulling up on your heels and contract your quadriceps muscles (front of the thigh).
Pull on your heels with your biceps, not the shoulders. The shoulders work BACK towards your hips and AWAY from the ears.
Advanced
If your legs are straight and your upper body is flat against your legs, don’t place your fingers under your heels. Instead, cup your heels from the side so the thumb, forefinger and the webbing between your thumb and forefinger touch the floor. If you place the fingers under the heels, it shortens the hamstrings and inhibits your flexibility. It’s going to feel weird at first, but after a few times you should start experiencing a deeper stretch.
One footnote: your hands will have a tendency to slide up, don’t let it happen, keep your hands down.
We’re not done yet! Halfway into the pose, slowly begin to look down at the top of your feet. Keep your chin on your shins, lift your shoulders up toward the ceiling, and pull your head to your feet. Don’t crunch your neck. Your neck vertebra should line up with your back vertebra. Toward the end of the posture, lift your hips UP toward the ceiling and then SCOOP your tailbone UNDER to stretch the muscles around the sit-bones.
The final position is to touch your head to your feet, knees fully extended, quads contracted.
- See more at: http://theyogaoasis.com/padahastasana-handstofeet-pose#sthash.7etq7wQx.dpuf

Beginners
Please be careful: if your back is sensitive or injured – BEND YOUR KNEES as you lower your hands to the floor from Half-moon. You can even place your hands on your thighs to protect your back better.
Take your time in the first set and soften, exhale, and relax. When it’s time to grab your heels, students with limited flexibility: do the best you can in keeping your hands and arms behind by bending your knees more. If you are NOT able to place your hands underneath the feet, grab a hold of your calves, or simply hold onto each elbow behind your knees.
Keep working to straighten the legs an inch at a time, using your arm strength to pull up on your calves, ankles or heels.
Be careful coming out of the pose, ascend the same way you went down, keep your knees bent and place your hands on your thighs, if needed.
Intermediate
Now that you’re getting close to straightening your legs, press your face into your shins, as you lift your hips forward and up toward the ceiling and front of the room. This combined movement will allow you to use your body for leverage in order to better stretch your hamstrings.
An important concept in understanding the dynamics of Hot Yoga is “isolation”: flexibility and strength, relaxation and intensity, softening and hardening. Soften and relax the area you’re trying to stretch. In this pose, it is the hamstrings (back of the legs) and lower back, both connected by the sciatic nerve. Strengthen your arms pulling up on your heels and contract your quadriceps muscles (front of the thigh).
Pull on your heels with your biceps, not the shoulders. The shoulders work BACK towards your hips and AWAY from the ears.
Advanced
If your legs are straight and your upper body is flat against your legs, don’t place your fingers under your heels. Instead, cup your heels from the side so the thumb, forefinger and the webbing between your thumb and forefinger touch the floor. If you place the fingers under the heels, it shortens the hamstrings and inhibits your flexibility. It’s going to feel weird at first, but after a few times you should start experiencing a deeper stretch.
One footnote: your hands will have a tendency to slide up, don’t let it happen, keep your hands down.
We’re not done yet! Halfway into the pose, slowly begin to look down at the top of your feet. Keep your chin on your shins, lift your shoulders up toward the ceiling, and pull your head to your feet. Don’t crunch your neck. Your neck vertebra should line up with your back vertebra. Toward the end of the posture, lift your hips UP toward the ceiling and then SCOOP your tailbone UNDER to stretch the muscles around the sit-bones.
The final position is to touch your head to your feet, knees fully extended, quads contracted.
- See more at: http://theyogaoasis.com/padahastasana-handstofeet-pose#sthash.7etq7wQx.dpuf

Tip of the Week: Thanksgiving Food Swaps to Save Calories

Thanksgiving may be the day to ditch your diet and indulge in your favorite holiday foods, but making a few simple changes to your holiday menu can actually save you up to 2,000 calories - without skimping on the flavor. 

The average American will consume 4,500 calories on Thanksgiving according to the Calorie Control Council, which found that 3,000 calories come from an indulgent  turkey dinner alone while another 1,500 calories can be attributed to hors d'oeuvres and boozy beverages.

However, a few ingredients swaps will ensure that you will enjoy all of your favorite foods while still being able to button your pants on Black Friday. An infographic from the calorie-counting app My Fitness Pal shows that that slightly altering your Thanksgiving menu can help you save hundreds - or even thousands - of calories this year. 

 Great idea: Calorie-counting app and website My Fitness Pal has created an handy infographic featuring Thanksgiving holiday food swaps. Trading dark turkey meat for some turkey breast will save you 50 calories 

Secret recipe: One cup of mashed potatoes made with two per cent milk, nonfat Greek yogurt, and three tablespoons butter has 108 calories less than traditional recipes

Same flavor: One fourth a cup of traditional gravy made from turkey drippings, which has 131 calories and 9g of fat, can easily be swapped for one four a cup of prepared low-sodium gravy mix

 Swap dark meat for white meat

Dark turkey meat has nearly twice the fat of white turkey breast and about 40 per cent more calories. Replacing three ounces of dark turkey meat and skin, which has 147 calories and 5g of fat, with a three ounce turkey breast with skin will save you 50 calories and 2g of fat. 

Swap traditional mashed potatoes for a lighter recipe made with Greek yogurt 

Mashed potatoes are a Thanksgiving staple that is almost as common turkey, but traditional recipes include mounds of heavy cream and butter. 

While a cup of homestyle mashed potatoes has 220 calories and 18g of fat, a similar recipe made with two per cent milk, nonfat plain Greek yogurt, and only three tablespoons of butter has only 112 calories and 6g of fat. 

Swap Greek yogurt for sour cream when making dip 

Using Greek yogurt in place of sour cream is another great way to save calories when making Thanksgiving appetizers. While an ounce of sour cream has appropriately 54 calories, the same amount of plain nonfat Greek yogurt has about 16 calories. 

Knowing that you are saving 38 calories per serving will make anyone feel better about going in for another scoop of dip. 

Swap traditional gravy for low-sodium gravy mix

While it is undoubtedly delicious, adding a few ladles of gravy to your plate is an easy way to rack of the calories. 

One fourth a cup of traditional gravy made from turkey drippings, which has 131 calories and 9g of fat, can easily be swapped for one four a cup of prepared low-sodium gravy mix. 

And the subtle trade will save you 106 calories and 8g of fat. 

Swap classic sweet potato casserole for a baked sweet potato

Sweet potatoes covered in marshmallows are another Thanksgiving favorite, however, a cup of the classic casserole packs 558 calories and 9g of fat. 

Having one small baked sweet potato topped with one teaspoon of brown sugar and one teaspoon of chopped pecans will save you a whopping 420 calories and one teaspoon of shopped pecans will leave you with 420 calories and 7g of fat that you can save for dessert. 

 

Sugary sweet: Have a baked sweet potato topped with brown sugar and chopped pecans instead of sweet potato casserole with marshmallows to save a whopping 420 calories 

Family favorite: Green bean casserole made with cream of mushroom soup and topped with fried onions has 235 calories and 15g of fat per cup, but sauteed green beans with fried onions only have 91 calories

 Healthier ingredients: Using fat-free buttermilk instead of whole milk and half the required amount of butter will help you shed 100 calories from your stuffing recipe 

Swap green bean casserole for sauteed green beans

One cup of traditional green bean casserole made with cream of mushroom soup and topped with fried onions has 235 calories and 15g of fat, but if you get creative and saute a cup of green beans in one teaspoon of butter and top it with one tablespoon of fried onions, you save 144 calories and 9g of fat. 

Swap traditional cornbread stuffing for a lighter recipe made with fat-free buttermilk 

Stuffing and turkey go hand in hand on Thanksgiving, but one cup of cornbread stuffing made with whole milk and butter has 470 calories and 17g of fat. However, one cup of the same stuffing prepared with fat-free buttermilk and half the butter of the traditional recipe only has 319 calories and 11g of fat.

This clever swap can also be done with other bread stuffing recipes in order to create a healthier side dish.

Healthier option: Swapping canned cranberry sauce for cranberry relish will save on calories and sugar 

 

 No-brainer: While one slice of pecan pie has 806 calories and 25g of fat, a slice of pumpkin has only 265 calories and 9g of fat 

 Swap canned cranberry sauce for cranberry relish  

Those who love cranberry sauce, but are looking to save on the calories and sugar that come along with the sweet dish, should consider substituting cranberry relish for the popular side.

While one fourth a cup of canned cranberry sauce has 105 calories and 26g of sugar, one four a cup of raw cranberry relish has only 67 calories and 12g of sugar.

Swap pecan pie for pumpkin pie

Pecan pie and pumpkin pie are both Thanksgiving favorites, however, one of these desserts is far healthier than the other. 

Swapping one slice of pecan pie, which has 806 calories and 25g of fat, with one slice of pumpkin pie will save you a whopping 541 calories and 16g of fat. 

With only about 265 calories and 9g of fat per slice, pumpkin pie is one of the few holiday desserts you don't have to feel guilty about. 

Decadent dessert: A baked apple made with brown sugar, butter, cinnamon and topped with whipped cream is a healthy replacement for a slice of apple pie à la mode - which packs 619 calories and 24g of fat

Swap slice of apple pie à la mode with one baked apple topped with whipped cream

Warm apple pie topped with vanilla ice cream is another beloved Thanksgiving dessert, but one slice paired with one third a cup of ice cream has approximately 448 calories and 19g of fat. 

However, one baked apple made with one tablespoon brown sugar, one teaspoon of butter, one teaspoon of cinnamon and topped with one tablespoon of whipped cream has the same delicious taste with only about a quarter of the calories. 

The clever substitute only has 171 calories and 5g of fat. 

Swap eggnog for apple cider 

Most people to tend to indulge in at least one holiday beverage on Thanksgiving, but you may want to think twice before filling your glass with eggnog. One cup of the creamy beverage has 223 calories and 11g of fat. 

If you are feeling festive, reach for a glass of apple cider, which only has 120 calories and zero fat per cup.   

Swap a glass of wine with a wine spritzer 

Wine is another popular alcoholic beverage around the holidays, and if you think you are going to have more than one glass, you may want to consider this healthy swap. 

Replacing your five ounce glass of red or white wine, with three ounces of wine topped with two ounces of club soda will save you 60 calories and help you save room for another drink or dessert.

Want to make one of the swaps above? Check out the recipes by clicking "here".

Read more: http://www.dailymail.co.uk/femail/article-3322269/Trade-pecan-pie-pumpkin-pie-cranberry-relish-instead-sauce-simple-food-swaps-save-2-000-CALORIES-Thanksgiving-meal.html#ixzz3sLLEQT5i

Tip of the Week: Squeeze Your Glutes in Tree Pose

Tree pose is actually a very challenging posture when performed the right way. Ideally, from the side view, your two knees should be in one line. Many people are able to hold the foot up in place by cheating and letting the hips/butt stick out with a swayed back. You need to squeeze your butt muscles and push your hips forward, while at the same time, pushing your knee gently down and back, to get everything in one line from the side. Continuously stretch your spine up to grow taller.

The following by tracysfoodandthought.blogspot.com shows some good pictures and tips for opening your hips in tree pose by squeezing your glutes.

The pose I demonstrate above is "Tree pose".  In Bikram's yoga practice there are a number of poses that help open up the hips.....when done properly!  I can't tell you how many times I watch people do this pose improperly.....about 100% of the time!  Even when the teacher clearly instructs to NOT have a "duck butt", guess what?  Apparently no body knows what a "duck butt" is, OR their hips are so tight they can't help it!  But if that's the case then you should take advantage of the use of your opposite hand and hold onto your foot to pull your bent leg down and back.  The "goal" is to have both legs in one line, while pushing your hips forward to open them up!  A good clue to whether or not you are doing this is to pay attention and contract your glute muscle (squeeze your butt muscle!)  In the above picture you can see I'm still a good six inches away from that!
Tree pose, in Bikram's yoga, is NOT a balancing posture.  Sure, you have to balance, but it's a hip opening posture, and your standing leg/hip/glute should be contracted...in other words, SQUEEZE your butt muscle!  If you cannot squeeze your glute then you are not in the posture.  Everybody is in a hurry to put both hands in prayer and look pretty!  In the bottom photos I demonstrate my hands in "prayer position" and then only one of my hands in prayer, while the other holds onto my foot, while pushing my bent leg down and back, and while squeezing my glute muscle and lifting up on my knee cap of my standing leg/hip.  This does two things.  Squeezing my glute helps to open my hip flexor to bring my hip forward, and lifting up on the knee cap of my standing leg ensures that my standing leg is straight.  Oh...and I also try and make myself tall (like a tree) by lifting my rib cage and shoulders, up and back, visualizing the top of my head being pulled up towards the ceiling, while on the opposite, rooting down through the floor with my entire foot (roots like a tree).
In my opinion it's much more important that you open up your hip than it is to balance with both hands in prayer, looking pretty, with a duck butt!  But that's me.  Eventually I want to get both of my legs in the same line, while having both hands in prayer, with full extension in my hips, now that would really be pretty!  Pretty and correct according to the "dialogue".  And I'm so close!

Tip of the Week: Look Backwards in the Backbend

Today's tip is a simple one to work on while doing the backbend in Half Moon.

*Look backward. The tendency for people who have issues with this pose is to look at the ceiling or the hands, or worst of all – and because of fear – forward. This strains the neck.

*While you’re going into the pose you will visualize tracing a line backward across the ceiling with your fingers. Where many get caught is by following the fingers with their eyes. Look beyond those fingers tracing that arc as you look backward (not up).

"Where your eyes go, your body will follow"...

For more detailed information on doing the backbend, click "here" and "here". 

Learn to see the back-wall behind you, but instead of dropping back, continue lifting up through the sternum. Then, straighten out the elbows and squeeze you palms together flat. - See more at: http://theyogaoasis.com/instructions-for-standing-half-moon-backbend-from-our-friend-tomasz-goetel-owner-of-hot-yoga-evolution-instructions-for-standing-half-moon-backbend#sthash.ccIASszU.dpuf

Learn to see the back-wall behind you, but instead of dropping back, continue lifting up through the sternum. Then, straighten out the elbows and squeeze you palms together flat. - See more at: http://theyogaoasis.com/instructions-for-standing-half-moon-backbend-from-our-friend-tomasz-goetel-owner-of-hot-yoga-evolution-instructions-for-standing-half-moon-backbend#sthash.ccIASszU.dpuf

Learn to see the back-wall behind you, but instead of dropping back, continue lifting up through the sternum. Then, straighten out the elbows and squeeze you palms together flat. - See more at: http://theyogaoasis.com/instructions-for-standing-half-moon-backbend-from-our-friend-tomasz-goetel-owner-of-hot-yoga-evolution-instructions-for-standing-half-moon-backbend#sthash.ccIASszU.dpuf

Tip of the Week: Make it to Class

Great ways to motivate yourself to make it to class from a post on Views From the Podium. 

As a teacher it can be even harder to squeeze your own personal practice into the day. After teaching class you can so easily skip out the studio doors to other things, thinking you’ve at least witnessed some yoga. But the fact is, if you are a Bikram teacher especially, you did not accomplish your own practice. You lead others through it, sure, you sweat a ton, but it’s not the same.You know what the hardest part of having a yoga practice is? Doing it. Doing the yoga. Day after day, year after year, and continue to have the discipline to get to the studio and get it done. I often say to my students that the hardest part of the yoga is actually putting the key in the ignition of the car and driving to the studio. Once you arrive you know you will go through class, whether it be wonderful, bad, ugly, gentle, easy, or inspiring, you will go through it.

Many times throughout a usual work week I have students come into the studio worried about what class will hold for them that day because they have not practiced in so long. “Why did I stop coming?” is a common question I hear them ask themselves. And let’s face it sometimes life just gets in the way. But you must also consider the fact that youare getting in your own way.

A yoga practice is not just a workout. It’s a commitment to a healthier way of living. It’s a commitment to taking time just for you to concentrate on your breath, your body, and your life in this present moment. And since I have struggled on and off with finding that time in my schedule to practice for years now, I thought I would share some tips on how to make it happen for you.

1. Put it in your schedule. When I look at the month ahead and start to give availability to the studios I work for I also plot out where the practice times will happen. I like to practice a minimum of 4 times a week, but allow myself the odd week when it has to come down to 3 sessions. I actually put it into the calendar and make it a date as non-negotiable as any other commitment I have made in my life. If you put it down as an appointment with yourself make sure you honor it and get to class.  You are important.
2. Pack up your bag and clothes the night before. We’ve all had that moment when the alarm clock goes off at 5am and all we want to do is roll over and forget about that class starting in half an hour. If everything is ready to go and all you have to do is slip on some yoga clothes and stumble out to the car there will be less resistance. Train yourself to just get into the clothes half asleep and then once your dressed you will have less excuses as to why you would want to skip the class.
3. Post it on Facebook. If your status update the night before was about how you were going to hit the hot room at a particular time you will probably make the class. I have used this trick so many times. You just told the world and some of your friends that practice that you will be there and for some reason this will make you feel accountable for keeping this promise to yourself especially if people comment back, “See you there!”
4. Get a yoga buddy. My yoga buddy is the best. We’ve been practicing together for 5 or 6 years now. And if I know she is going to take class at a particular time I will definitely try and take it. We used to practice together everyday until I became a teacher, but we still see each other in the hot room at least 3 times a week. Sharing the yoga and experience of class with someone is incredibly fun, as both of our practices have developed throughout the years. And sometimes it’s easier to make a date with others than it is to make one with your self.

So here’s to hoping that you keep up your regular practice. The only way to get deeper in to the postures and have a better understanding of yourself and others is to practice. If you haven’t been to class in awhile – get going. The first step is always the hardest, but I can promise you it will be worth it.

Tip of the Week: Slow and Steady Standing Bow

Bikram Yoga SLC instructor Mike Schenk

A common mistake in Standing Bow Pulling Pose is rushing to get into the fullest expression of the posture.  If you can do the posture with your best form and alignment; depth will come with time. Bikram says, “Take the time to get yourself firmly grounded and set on your standing leg before you bring your body forward and down. When you begin to move, take your time and stay in control. The most important advice I can give you here is don’t be in a hurry to dive into this position.”

The standing leg is your foundation. Keep the knee locked with a firm contraction of thigh. If you don't feel that you have the balance to go forward yet, stay in this position until you have a firm foundation.

Once you begin kicking against your hand, your knee should go straight back, your hips should stay level. The arcing of the spine, keeping balance, and holding the knee and hips in the right alignment should be your main focus before you begin to lower your upper body. All of this is difficult to do if you aren't concentrating on each element as you move slowly into the posture.

Even advanced students should, from time to time, slow it way down. Make sure that you can stop the posture at any moment and hold it still, move a millimeter more, then more, until the final posture is inevitable.

Tip of the Week: Don't Rotate Hips in Balancing Stick

In Balancing Stick, pay attention to your hip alignment. Strive to keep both hips in one line from the side. Typically the lifted leg will want to pull that side of the hip up. If this happens, adjust & have both hips aligned, parallel to the floor. Make sure one hip does not lift higher than the other. This will guarantee a beautiful hamstring stretch on the standing leg, will keep your spine straight, and will help to keep your balance in the posture. 

 In the above photo, the hip of Sara's lifted leg is rotated upwards making it difficult to maintain her balance. 

 In this photo, Sara's hips are in one line from the side, parallel to the floor. She is now able to maintain her balance while stretching the hamstring of her standing leg.

Tip of the Week: Progress Through Journaling

"Your journal, like your mat, is your refuge, a place where you can let your guard down, discover who you really are, and celebrate that discovery." - Bruce Black

Have you ever thought of journaling to monitor your progress in your yoga practice? Keeping note of how you're feeling in your mind or body can help to deepen your practice both on and off the mat. The following is a journal entry that student Tanja Fraughton shared with us. It's such an endearing reminder to honor who you are and where you are today, and to remember how far you've come. What are you doing today that would make the younger you proud?

Journal entries: Notes from yesterday are my instructions for living today. 

 12/29/2013

It's fun to witness personal evolution. To be brave enough to release old ways of experiencing life. To dive deep into uncharted territory with full confidence in the ability to come out alive and refined by the experience. Having been so diligent at writing in my journal as a child has allowed me to actually witness where things changed in my outlook. It's also been a gift to see that I've been consistent in some core beliefs and attitudes that are innate in my personality. A resiliency and determination when no one else seemed to notice. I get to share those moments with the me of now! Often times throughout my journal entries I would write notes to my future self asking if I'd accomplished certain goals. Today as I was in yoga class and felt like surrendering in a couple different postures, I found myself pushing through so as to make my young self proud. It was cool! It's like I have access to a time machine to get to know my young self and learn to love her so as to learn how to truly love myself of now. I can see where my younger self started to struggle and develop fear due to unfortunate circumstances; I can comfort her in a way that would not have been possible had I not kept a daily account. I'm very blessed in life. I am grateful for who I've been, who I've become, and who I'll always be. The journals are a treasured gift. The nicest thing I could have ever done for myself.

~Thank you Tanja for giving us a peek into your private journal. You are an inspiration to us all! 

Tip of the Week: Set Your Intention

Today's Tip of the Week is to "set your intention". We hear this in class all the time, but what exactly does it mean? Setting an intention means to set a clear goal in your mind of what it is you want to accomplish.  What is it specifically that you need to work on in your practice? Is it breathing only through your nose? Then set your intention for the class to keep your mouth closed through the entire class, focusing on consistently breathing in and out through your nose in a calm manner. 

Do you keep falling out of the standing postures? Then set your intention before each posture by telling yourself, "I am not going to fall. I'm locking my knee, I'm going to stay balanced, I can do this." Have a clear mind set that your intention for your practice is to stay focused on your balance.

Throughout class are you dreading the moment your instructor says "Camel Time!"? Then before the class starts, set your intention to give 100% in Camel Pose today. Even if you can't reach your ankles, you are going to reach back as far as you can because this just might be the day it happens.

Know that you can do anything you set your mind to. Do more than just going through the motions in class. By setting an intention and following through with it, you will feel even more of a sense of accomplishment at the end of class, and your practice will become stronger.

Tip of the Week: Taking Yoga Off the Mat and Into Our Lives

There are so many ways you can take your yoga off the mat and into your life. The following article by Anna Coventry on doyouyoga.com gives us just a few ways to incorporate our yoga practice into every moment of our day. 

When I was in Hong Kong, I remember walking past a Buddhist monk who was sitting cross-legged, meditating in one of the busiest places in the city. I was mesmerized by her. With literally millions of people hustling and bustling around us, I was almost getting whiplashed trying to keep up with all the comings and goings. Yet there she was…silent, unmoving and utterly peaceful.

That lovely monk got me thinking. Yes I feel calm and peaceful when I practice yoga and when I meditate, but did I feel calm and peaceful right then and there in the middle of a busy Hong Kong street? Er, no I did not.

It’s one thing to find a sense of tranquility in a yoga studio, surrounded by beautiful pictures and statues, relaxing music in the background and the soothing sound of a teacher’s voice guiding you through relaxation. But what happens afterwards? Do we take what we have learned in class and apply it to our life off the mat, or do we fall back into old habits like getting pissed off with traffic jams, frazzled about deadlines at work, or cranky with our partner?

As yogis, we have the opportunity every time we practice to learn something new about ourselves and the way we move, think, act and breathe. We can have some incredible ‘aha’ moments during class but the real benefits come when we can take those moments with us outside of the studio.
There are countless ways of doing this, but here are 3 really simple but really effective ways of taking yoga off your mat and into your daily life.

1. Connect With Your Breath

 

Breathing is the most important aspect of life yet how often do we connect with our breath outside of a yoga class?! Become curious about how you breathe in the same way you would in a yoga class; tune in to your breath several times a day, notice the quality of its natural flow, and see how it changes at different times. The quality and flow of your breath will most often reflect how you are feeling internally, so if you need to, use that awareness to deepen and steady your breath to feel more centered and calm. This is particularly awesome if you are on your way to an important meeting, interview or appointment.

2. Notice The Position Of Your Body

 

You don’t have to be in a yoga pose to notice the position of your body and how you naturally stand and move. Think about the way your yoga teacher guides you to become more aware of your alignment during an asana, and use that same sense of awareness as you move throughout your day. You may be quite surprised at some of your habitual ways of holding and moving your body.
Next time you’re waiting in line for coffee, instead of pulling out your iPhone to check your emails, why not tune in and notice what’s going on with the position of your body? If you favor one side as you stand, make adjustments and come back to a place of balance. If you hold unnecessary tension in your jaw, shoulders, or hands, then use the breath to soften and let go.

3. Create Space For You

 

One of the reasons so many people love yoga, is that it gives you an opportunity to take time out just for you. Taking that time for you sends a powerful message to your subconscious that you value yourself and your well-being — this will do wonders for your self-esteem. And you don’t even need to set aside 90 minutes of “me-time” to reap the benefits, as even just 10 minutes will have a positive effect!

Perhaps you take a morning tea break even if you’re really busy at work, perhaps you get up 5 minutes earlier and do one yoga pose before breakfast, or perhaps you enjoy a nice hot bath instead of a quick shower when you get home. You really don’t need to wait for a yoga class to create that space for yourself.