The Key to Yoga Bliss? A Regular Home Practice

The benefits to practicing yoga are becoming more well known.  The list of yoga goodness ranges from the physical benefits of increased flexibility, coordination, and strength.  As well as mental/emotional  benefits including reduction of stress,  improvements of resilience, mood, and even relief from depression.  Some practitioners also report  a deepening in a spiritual connection.

Until recently, there has not been any hard scientific data to support these claims.  The journal of Evidence-Based Complementary and Alternative Medicine reports on the efficacy of all of the beneficial claims of practicing yoga.  The most amazing report I came across was entitled Frequency of Yoga Practice Predicts Health.  The conclusions drawn from this report are that “home practice of yoga predicted health better than years of practice or class frequency. Frequency of home practice appears to be very important—more important than how long an individual has been practicing or how many classes one takes.”

I’ve been a yoga teacher for over ten years now.  I’ve taught weekly classes, weekend workshops, as well as private one on one sessions.  Although I enjoy the energy and community of the weekly classes and workshops,  I have witnessed the greatest  transformations when I’ve worked with private clients to guide them through the process of creating a lifelong home practice.   By working one on one with clients, I am able to design home practices that addresses each client’s specific needs.  By addressing their specific needs and through establishing a daily practice, my private clients experience all the juicy, yoga goodness.  Once you begin to see the transformative effects of yoga, you are hooked! Yoga becomes a part of you and your practice becomes a daily habit.

If you’ve been going to regular yoga classes and are waiting to feel that yoga bliss, your key may be adding a daily home practice, one that resonates with you and addresses your own personal intentions.

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Breaking Through the Terror Barrier

When we come face to face with stepping out of our comfort zone, we have two choices.  We can either retreat back to safety or we can plow through and break through our terror barrier.  At the beginning of this month,  I was invited to teach a yoga class to a  group of women entrepreneurs. When I was first invited the month prior, I quickly said yes.  I had set the intention January 1st of this year that I would grow my yoga business to reach more women and help them achieve more peace and purpose in their lives.  I was in absolute awe when the universe conspired so quickly to help me achieve my goal.

As the event drew closer, however, my terror barrier began to build.  My ego or  “X” factor kicked in.  I started to get  sick with a sore throat and cold.  I began having a panic attack.  We even experienced our first big snow storm of the year the night before I was to drive to the retreat.  In the past, any one of those things would have prevented me from going. But my “Why” for going was bigger than being sick, feeling the panic, or even being nervous about driving in the snow storm.  The answer to my “Why” was that I set my intention at the beginning of this year to grow my yoga business so that I can help more women like me experience the healing effects from the teachings of yoga.  My “Why” was bigger than any obstacle. So I busted through my Terror Barrier and I went for it.

I’d like to tell you that everything’s been comin’ up roses since then, but real life isn’t really like that,  is it?  Since the retreat, I have been plowing forward with building my business.  I’ve met with a business coach, signed up for a brand-building workshop, joined a Women Entrepreneur networking group,  and joined a group coaching for mompreneurs.   I’ve even used some of the knowledge shared at the retreat to build a Facebook ad to increase the number of participants at my next yoga workshop.

I should be over the moon with my efforts and where my business is headed, right?  Well, I was.  Until I saw that one person had taken her name off of my list of attendees for my next workshop.  She could be not coming for a number of reasons, but my ego or “X” is trying to convince me it’s because I’m not a good teacher, that this whole idea for building my dream yoga business is foolish, and who was I to ever think this could work out….yada yada yada.   You may have experienced this brain chatter before.  It’s insidious and destructive.  I know this.   I knew that I needed to pull out my strategies on how to bust through my terror barrier again.   Using a variety of strategies,  I was able to acknowledge my fear, but then move past it.

That’s the funny thing about Terror Barriers.  They can appear out of the blue when you think you’ve got everything under control, when things are swimming along beautifully.  And they can happen again and again, each and every time you leave your comfort zone.   That’s why it is so incredibly important to have some tools available to help you move through them, so that you don’t give the terror barrier the power to stop you in your tracks.

God’s blessings to you on your own journey.  I am grateful to have you by my side as I travel on mine.

Peace, Love, and Gratitude,

Lisa

“The Yogini Next Door”

A New Journey

If you haven’t noticed,  I have not posted in quite some time.  I have many blogs started, but not finished.  I love to write, but when I’ve attempted to write lately, I’ve felt very stuck.  Nothing would flow.  I could not get the thoughts and feelings from my head and heart to translate properly onto paper.  So I’ve done a whole lot of starting and stopping over the past several months.  I didn’t want to share anything that wasn’t authentic.

In the quiet moments of my yoga practice, the answer to why I couldn’t write was answered.  I couldn’t write because I haven’t been being honest about who I am and where I want to be.  It’s just not enough anymore to teach the occasional yoga workshop, or blog intermittently about the life-changing effects yoga has had on my life and the life of those around me.  It’s not enough to be a part-part time yoga teacher. I want more.  I want WAY more!  I feel it deep down in my depths of my soul.

During my family’s annual New Year’s Eve puja and intention setting ceremony this year, the quality that I wanted to get rid of that was not serving me was procrastination.  I realized that I could continue to come up with every excuse to avoid creating my own yoga business, but that would be ignoring the voice inside me begging me to more forward.  As I let go of procrastination, I set my intention for the year 2013.  On my intention card, I wrote the following words:

“I am happy and grateful now that I have developed a yoga home study program and am able to help  everyday women live more peaceful, more purpose-filled lives through the practice of yoga, meditation, and mindful living.  I am happy and grateful that I am being compensated for my yoga teaching and writing.”

Amazingly, as Ralph Waldo Emerson said, “Once you make a decision, the universe conspires to make it happen.”  Opportunities began showing up that  will allow me to network with amazingly strong, women entrepreneurs to help guide me along this journey of making my yoga dream business a reality.  Words are not big enough to describe my excitement and fear as I move into this very uncomfortable space.  But I know enough to know that in that space of discomfort lies our biggest opportunities for growth.

I hope you will join me on this new journey as I begin to build my dream business.  I look forward to sharing my inner thoughts and feelings along the way  in hopes that it connects with you in some small (or big!) way.

Namaste,

Lisa “The Yogini Next Door”

Alternate Nostril Breathing

A couple of weeks ago I woke up with a killer headache.  I think it was sinus mixed with a little hormonal fun.  The older I get, the more sensitive I have become to changes in weather, especially changes in atmospheric pressure.  When I turned 40, I also started to get monthly migraine level headaches.    Those of you who suffer from chronic headaches can relate to the debilitating effects that headaches have on your daily life.  However, through my daily yoga practice including the practice of Alternate Nostril Breathing,  I am able to control and alleviate my headache pain.

I don’t know why I continue to be amazed at the healing effects of yoga.  By practicing sun salutations, forward bends, and alternate nostril breathing, my headache lifted.

We do not breathe out of our nostrils equally.  In fact, we automatically alternate every 3 hours or so.  Scientists have discovered that when our right nostril is dominate,  the electrical activity is greater on the left side of the brain.  Alternately, when our left nostril is dominate, the electrical activity is greater on the right side of the brain.  By practicing Alternate Nostril Breathing,  you can balance the breathe so that both sides of the brain are working equally.  This allows you to activate and access your whole brain.

12 benefits of alternate nostril breathing:

1: Revitalizes you:

A few rounds of alternate nostril breathing is a quick pick me up if you are feeling flat, tired or even stressed. It provides your body with a much needed dose of extra energy.

2: Improves brain function:

When you mind is dull – concentration and clarity is poor.  Alternate nostril breathing brings equal amounts of oxygen to both sides of the brain for improved brain function.  Five minutes of alternate nostril breathing before an exam or interview is a great way to access your whole brain for improved performance.

3: Cleanses your lungs:

A daily five minute practice morning and night of alternate nostril breathing is great way to remove stale air and impurities from the bottom of your lungs.  Did you know that 70% of our body’s waste products are eliminated through our lungs?!

4: Calms an agitated mind:

I’m prone to worrying.  A few minutes of focused alternate nostril breathing is helpful (for me) in calming my  “over thinking” mind.   The ancient yogis believe that if you can regulate your breath, then you can control your mind.

5: Merges the left “thinking” brain and right “feeling brain:

Alternate nostril breathing optimizes both sides of your brain so you can access your whole brain, and all the benefits that go with it.

The flip side of course is, single nostril breathing can be used to activate, just the left”thinking” or just right “feeling” side of your brain for specific situations.

Try it out next time you need to drive your car.  Cover your left nostril with your thumb and breathe only through your right nostril for one minute.  This should keep you more alert when driving.

6: Encourage a calmer emotional state:

In times of emotional distress and upset, a few rounds of mindful nostril breathing will soften the intensity of over reactive emotional states.  The longer you practice, the more stable your thinking, and the calmer your emotions will become.

7: Improves sleep:

If you can’t sleep at night lay on your right hand side, gently close your right nostril with your right thumb and breath through your left nostril.  This will activate your parasympathetic nervous system which will calm you down and slow your heart rate.

8: Great preparation for meditation:

Alternate nostril breathing is a simple little trick that can be practiced for a few minutes before you begin your meditation practice.  It’s a very easy way to help you find your meditation groove.

9: Soothes your nervous system:

By focusing on your breath and deepening it, your brain will register this message and trigger the parasympathetic nervous system.  You have effectively switched your nervous system from a stressed response, into a relaxation response.   Single left nostril breathing (by closing your right nostril) will direct the flow of oxygen and energy to the right hemisphere of your brain, allowing once again, for the parasympathetic nervous system to be switched on.  Gosh, your breath and nose is very clever.

10: Regulates  the cooling and warming cycles of the body:

Left nostril is feminine, nurturing, calm and cooling.  Right nostril is masculine, heat, competitive and force.  Favouring one nostril more than the other can effect the heat or coolness of your body.

11: Clears and boosts your energy channels:

Slightly forced alternate nostril breathing improves and directs the flow of energy throughout your body – preventing sluggishness.  It oxygenates your blood and allows the energy (prana) in your body to be strong and flowing.

12: Enhances rest and relaxation:

A restless mind cannot relax.  Alternate nostril breathing melts away an imbalances between the right and left hemisphere of your brain and calms your thinking.  This is perfect for helping you access rest and relaxation far more efficiently.

An alternate nostril breathing exercise – purifying breath:

Step one: Use right thumb to close off right nostril.

Step two: Inhale slowly through left nostril

Step three: Pause for a second

Step four: Now close left nostril with ring finger and release thumb off right nostril

Step five: Exhale through your right nostril

Step six: Now, inhale through right nostril

Step seven: Pause

Step eight: Use thumb to close of right nostril

Step nine: Breathe out through left nostril

Step ten: This is one round. Start slowly with 1 or 2 rounds and gradually increase.Never force.Sit quietly for a few moments after you have finished.

I continue to be grateful and humbled by the healing power of yoga.  If you suffer from chronic headaches, anxiety, or depression, I encourage you to give yoga and alternate nostril breathing a try.  I will be teaching alternate nostril breathing at my next yoga workshop in the fall.

With love and gratitude,

Lisa

“The Yogini Next Door”

Out of the Darkness and Into the Light

The world did not end today, so now what?

Much has been written about the end of the Mayan calendar, much of it misunderstanding and rumor and even some humorous!  What many can agree on, however,  is that we are on the cusp of a a huge shift in energy and consciousness. Today is the Winter Solstice which energetically brings us forth from the darkness of our past into the beautiful light of our future.  This  Solstice season, coupled with the end of the Piscean Age, is doubly powerful.

Symbolically this is important for me.  I have spent the past several years trying to dig myself back from a darkness.  Personally,  I have struggled with being able to pull myself forward out of the dark.

As a family, we experienced heart-wrenching devastation at the height of the financial and housing crash.  And although we made it through, the scars have not totally healed.  Going through something personally is tough, going through it with children to care for and protect is crushing. (At the time,  my kids were 5, 7, and 10. )   Through it all, my children saw me smile as I kept up as normal of a life as I could.  I would wait to break down and cry at night when they were asleep.    I didn’t want to them to be affected by what was happening to us.   I was honest with them, though, and they were aware of our circumstances.  But I never allowed them to feel the magnitude of my fear and devastation.

A few years have passed since then,  and we are putting our financial lives back together.  The biggest challenge is forgiving the past and moving forward.  We’ve all heard the saying that you can’t move forward with a foot stuck in the past.  Easy to say, but when the scars are deep, it takes time and some personal work to heal.

I am at a point now where I can feel gratitude for our struggles because they made me who I am today.  I believe I am a more compassionate and empathetic yoga teacher and life-coach because of what I’ve gone through.  It’s hard to help others through struggles if you yourself have not struggled.

Which brings me back to the Solstice.  So, what does Winter Solstice have to do with my story and yours?

The Winter Solstice is a time of rebirth.  It carries an energy of forgiving the past and moving forward and starting anew with renewed commitment.  This is an amazing gift.

This is a great time to start a meditation, yoga, or gratitude practice.  These practices will help guide you out of the darkness and into the light.

May we all be wrapped in the loving light of the season.  Peace and blessings to us all as we expand forward on this journey.

Namaste,

Lisa

Having an Attitude of Gratitude

I had the honor of being a guest on my husband’s local radio show this week.  The topic on the heels of Thanksgiving week was gratitude.  Firstly, I was so honored that my husband looks to me as his go to expert on the subject of gratitude.  Secondly, I was scared out of my mind.  To say that I don’t like public speaking is a huge understatement!  But, Eleanor Roosevelt said to do one thing everyday that scares you, so I went for it!

The timing of the radio show was no accident.  We decided that the week after Thanksgiving was a perfect time to discuss the benefits of continuing a daily gratitude practice.

My daily gratitude practice has been transformational for me.  It’s been a beautiful addition to my yoga and meditation practice.  Each day I challenge myself to journal ten things I am grateful for each day and WHY I am grateful for each item on my list.  Journaling is important because it holds you accountable to keeping consciously aware of reasons to be grateful.  The number “ten” is important because it can be a real challenge to come up with ten different things each day that you are grateful. And listing a “why” is important because the “why” forces you to go even deeper into your gratitude.  This is what one of my entries looked like recently:

1. Today I am grateful for going for a walk with my husband because spending these precious times alone strengthens our relationship and makes our marriage stronger.

2.  I am grateful for painting nails with my girls because spending quality time with my children is what recharges me and keeps me aware of their precious childhood.

3.  I am grateful for taking David to get his braces off because he is so excited to get them off and I want to be there to see his first brace-less smile.

4.  I am grateful for my upcoming yoga/meditation workshop with my brother because it allows us to share these gifts with others.

5.  I am grateful for the beautiful views outside my windows because the trees and dunes are calming and grounding.

6.  I am grateful for my teaching job because it provides us the extra income for fun family experiences and home projects as well as great health insurance.

7.  I am grateful for going to Starbuck’s today because it is such a treat!

8.  I am grateful for my Christmas decorations because I love seeing the pretty things and they all hold precious memories for me.

9.  I am grateful to be creating a yoga/meditation home study program with my brother because it will help so many people to live a more peaceful life.

10.  I am grateful for my writing because it is a wonderful creative outlet that feeds my soul.

The cool thing with living in a place of gratitude is that gratitude and negative self talk cannot hold the same space in your mind.  Writing in my gratitude journal is a sure fire way to get out of a funk.

I encourage you to either start a gratitude practice or continue your practice if you currently have one.  I am excited to hear about changes you may experience as your gratitude practice develops and grows!

Peace, Love, and Gratitude,

 Lisa

“The Yogini Next Door”

Help! I’m in a funk and I can’t get out!

Perhaps it was the strong energy from the New Moon yesterday (July 18th) or because my hormones are a bit unbalanced at the moment, but whatever the cause I began to feel the dark cloud of funk-dom close in on me yesterday.  It began as  feeling kinda out of sync, nothing specific, just not my usual happy self.  The feeling has only intensified today.  Now if you’ve never found yourself falling head first into the abyss of funk-dom, then you may stop reading now.  For those of you who have experienced the insidious, very stubborn dark cloud descend upon you without so much as a warning, then this is for you!

The great thing about living a yogic lifestyle is that I don’t stay in that funky place for too long anymore.  I used to.  I have a tendency toward depression.  I’ve battled with bouts of depression all of my life, including a debilitating case of postpartum depression after the birth of our 3rd child.  It was this severe case of depression that led me to discover the trans formative powers of yoga. (I blogged about Postpartum Depression earlier this year)  Since my first yoga class ten years ago, I have devoted much of my life to deepening my personal practice which has given me the tools to help others.

Here’s my go to list to help me remove the dark cloud of funk-dom when it creeps in:

1.  I get on my yoga mat.  For some reason, when our negative thoughts begin to take over, the last thing we want to do is what we need to do to escape that thinking.  We may convince ourselves that we are too busy to practice.  But it just simply is not true. We make time every day for things far less important than our mental and spiritual health.  When I first started practicing, I thought that if I didn’t have an hour to devote to my practice, I shouldn’t even bother.  What I’ve come to learn, though, is that after years of consistent practice, my body automatically goes into a relaxed state when my butt first touches the mat.  After years of practice, I can get my body to switch over from that fight or flight state of stress over to a more peaceful, stress-less place just by sitting on my mat.  It truly doesn’t matter if you  have 10 minutes or an hour, just get out your mat and practice.  Your body, mind, and spirit will thank you!

2.  I focus on my breath.  Even if you don’t have your yoga mat with you,  you always have your breath.  Sometimes,  just bringing your attention to your breath will help to bring you down a couple of notches.  I’ve blogged about alternate nostril breathing and extendend exhale breathing in past blogs.  Both are easily accessible and are great ways to reduce stressful thinking.

3.  I get out my gratitude journal.  This seemingly easy activity is so powerful.  Try this:  the next time you are in a funk, list 10 things you are truly grateful for at that moment and WHY.  For example, today while in the throes of my self created pity party, I looked over at the preciously wrapped gifts my children had bought a week ahead of time for my birthday next week.  In my journal, I wrote: “Today I am grateful for my thoughtful, generous, self-less, caring children because they fill my life with unspeakable joy and love.”   This is has been one of my favorite daily routines. The challenge is coming up with 10 truly unique things to be grateful each day! It’s fun to look back over past entries at the multitude of blessings you have in your life.

4.  Phone a friend.  Talking to a trusted, caring friend can help get you out of your head.  We all have friends that can “talk us off the ledge” at the times when we need it or friends that will  just quietly listen and support us when we need that.  I had the blessing to have coffee with a dear friend this morning.  Just being with someone who shares your similar views on life can be the boost you need to move you out of your funk.

5.  If all else fails, get outta Dodge!  Sometimes, just a change in scenery can help lift our spirits. Whether it is going for a drive,  going for a walk, or getting an ice cream cone, just getting away for awhile can help change your mood.  At around 4:30 this afternoon, I announced to the kids that we were going for ice cream before dinner!  An unexpected little treat can be so good for the soul!

I hope that the next time you are in a funk, these strategies will help you get out!

Namaste,

Lisa

“The Yogini Next Door”

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