This Saturday I will be giving the first workshop in my Yoga for Arthritis Series at Yoga Works in Valencia. In this workshop I will teach you how to utilize a chair to enhance yoga poses and to use the chair to help support your poses to accommodate your arthritic needs. Additionally, I will teach you how to stretch right in your chair at work. In just five minutes you can stretch and breathe to help you get through your day. Below are three things you can do right at your desk.

So instead of reaching for that afternoon fix of caffeine or sugar, try these simple stretches.

Seated Twist– Sit tall in your chair with both feet touching the ground. Inhale reach both arms above your head, exhale and slowly twist to one side. Place your back arm on the arm of your chair and front arm on your thigh. Hold 5 breaths and slowly unwind the body. Repeat the twist on the opposite side. See the picture above for a variation with crossed legs.

Seated Forward Fold– Sit tall in your chair with both feet touching the ground and have your legs a little wider than your hips. Inhale reach both arms above your head, exhale and slowly fold forward over your legs. Allow your upper body to rest in between your legs. Let your arms float freely towards the floor and allow the crown of your head to reach towards the floor. Hold five breaths and roll back up slowly. Sit upright with your eyes open for a few breaths to avoid getting dizzy.

Seated Relaxation– Turn off your computer screen. Sit tall in your chair and close your eyes. Quiet your mind by letting go of all the things you need to do. Pause and just breathe. You may try a simple deep breathing  exercise cycle. Breathe in a count of three. Pause. Exhale slow and controlled until your air is completely exhaled. Pause. Now allow your breath to be effortless for a few moments. Repeat the cycle two more times.

Enjoy the rest of your day!

Namaste

From Yoga Journal.Com Newsletter

Our asana practice can have a positive impact on our lives because it constantly asks us to become more sensitive, more conscious, and more aware of our bodies, minds, feelings, and emotions. As our sensitivity increases, life becomes more rich and enjoyable because we can taste the unique flavor of each individual moment. More important, we also become more aware of what moves us toward our dharma, or life path, and what takes us away from it. This awareness makes us clearer and more peaceful, more able to elegantly handle life’s endless dilemmas without feeling overwhelmed or fearful. As a result, we become more effective in all of our actions, and our presence begins to inspire and bring out the best in people around us.

The awareness that we develop on the yoga mat, though seemingly small, affects all that is. As we become more aware in our yoga practice and in our lives, as we move away from force and violence and toward sensitivity, feeling, and awareness, we change our individual consciousness and actions. In turn, these changes influence the consciousness and the actions of everyone we meet. Slowly, we shift the direction the world is taking. As we practice each asana, whether it be a challenging twist such as Ardha Matsyendrasana II (Half Lord of the Fishes II Pose) or a simple standing pose such as Tadasana (Mountain Pose), we have the opportunity to become the embodiment of peace and to make our practice a prayer for harmony in the world.

 

As we continue to Spring clean our homes and our lives,  this quote  reminded me of the importance of cleaning up our thought process. I hope it inspires you to think positive, take action, and move forward in your life.

This is from “The Top 10 Inspirational Buddha Quotes”

written by Myrko Thum in Inspiration

 “All wrong-doing arises because of mind. If mind is transformed can wrong-doing remain?”

This is the core of personal development. It points towards the need to train and develop the mind and to free it from limits and negativity.

The other quote “The mind is the source of happiness and unhappiness.” makes the same point with the special notion of happiness. The mind used correctly – i.e. constructive, empowering, solution- and action-oriented, positive, truth-seeking – can create happiness. But used poorly – i.e. blaming, egocentric, negative, blinded by ambition or separation – it will create unhappiness for us. Training the mind is the key here.

The quote may also point to a transformation by awakening directly, where the mind becomes the servant of the self and not the creator of a self-image (the concept of the ego) as a replacement for the true self.

Things We Don’t Want to Do
Outside the Comfort Zone

by Madisyn Taylor

Most often, after you have completed something you didn’t want to do, you wonder why you were so worried in the first place.Most of us have had the experience of tackling some dreaded task only to come out the other side feeling invigorated, filled with a new sense of confidence and strength. The funny thing is, most of the time when we do them, we come out on the other side changed and often wondering what we were so worried about or why it took us so long. We may even begin to look for other tasks we’ve been avoiding so that we can feel that same heady mix of excitement and completion.

Whether we avoid something because it scares us or bores us, or because we think it will force a change we’re not ready for, putting it off only creates obstacles for us. On the other hand, facing the task at hand, no matter how onerous, creates flow in our lives and allows us to grow. The relief is palpable when we stand on the other side knowing that we did something even though it was hard or we didn’t want to do it. On the other hand, when we cling to our comfort zone, never addressing the things we don’t want to face, we cut ourselves off from flow and growth.

We all have at least one thing in our life that never seems to get done. Bringing that task to the top of the list and promising ourselves that we will do it as soon as possible is an act that could liberate a tremendous amount of energy in our lives. Whatever it is, we can allow ourselves to be fueled by the promise of the feelings of exhilaration and confidence that will be the natural result of doing it

For more information visit dailyom.com

From Yoga Journal.com

We all have moments of insecurity—moments where we really dread something to come. During these moments, examine your feelings, which can lead you to a sense of solace.

But that’s easier said than done. How can you move smoothly from fear and anxiety to insight and freedom? One technique is paying attention to sensations and the feelings that accompany them. Each time you focus on your breath, each time you relax and listen to your feelings, you open yourself to the present.

When you simply witness your feelings instead of reacting to them, you allow your life to unfold organically and you open a doorway to greater sympathy and understanding. Most important, you develop your capacity to be free in an often challenging and turbulent world.

I am teaching another Arthritis Workshop at Yoga Works in Valencia. In order to help you with your specific needs, I have created a Workshop series so I can focus on certain areas of the body during each segment of the workshop. The series begins with “Chair Yoga For Arthritis” on Saturday April 13, 2013. This segment is for all levels of yoga students and for all levels of arthritic needs, including those with more serious issues. I will address how to use a chair to help ease into poses safely, with more space, and stability. The other segments in the series are “Vinyasa Flow for Arthritis”, “Yoga for Upper Body Arthritis”, and “Yoga for Lower Body Arthritis”. My flier contains the dates and times of these segments. To sign up you can visit yogaworks.com or call (313) 664-6470 X 125.

This workshop series is designed to help you understand your arthritic needs and will help you utilize yoga to ease your pain. It is also useful if you are recovering from an injury and just need a little guidance in keeping yourself moving safely while you are recovering. My goal is to help you understand how to modify your yoga practice with the use of props so that you can continue your practice safely and efficiently. Many times when we have joint pain we tend to shy away from exercise. I will help you to understand the difference between pain and discomfort and how to work within your limitations. The tools I give you will help you to continue to find ways to mold your yoga to your body,  and hopefully, it will give you the confidence to take a class without the fear of pain. We are all very different, and it takes time and patience to find what works for us. Through my own arthritic experience , I have learned how to adapt yoga to my body so that I can continue to enjoy this very healing practice.

 

I have been Spring cleaning my house, rearranging furniture and adding new paint. It has been very liberating and has given me a clear head and a new perspective on life. I feel as if the clutter in my life and heart has been removed,  thus giving me more room for peace and happiness. I came across this article that I thought you would enjoy.

Get busy and start clearing the clutter from your home and your life.  : )

 

Clear Your Home, Clear Your Life
From Clear Your Home, Clear Your Life On-Line Course

by Stephanie Bennett Vogt

The following is an excerpt from the “Clear Your Home, Clear Your Life” on-line course. If you would like to enroll in the course, click here.

Here’s the thing about clearing.

It is not about the “doing” at all.

It’s not about the issue or your desired outcome. It’s not about what you observe as a problem, or the solution.

It’s not about the mismatched socks, the mountains of paper and store catalogues teetering your desk, or the to-do tasks that never get done.

It’s not about the juggling of a million things all at once, the fact that you’re not getting enough sleep, or have zero time for yourself.

It’s not about your family that doesn’t pitch in to help out, your crazy boss, or your neighbor’s dog that barks all night …

It’s not about fixing something, managing, getting rid of…

Clearing in this program is not about any of those things.

Here’s what clearing is:

• Clearing is an opportunity to bring compassionate awareness to the places in your home and life that are out of balance.
• Clearing is a journey that can be messy, and meandering; a journey that doesn’t always add up, make sense, or go in a straight line.
• Clearing is a daily practice that starts where you are.

The real goodies with clearing – that this course will help you discover – is in how you process the gucky stuff that arises when you clear: your attachments, fears, overwhelm, confusions, stucknesses…

“Processing” – as in tuning in to how you feel. Without attachment.

Awareness changes everything.

Going Slow to Go Fast
What most people do not recognize is that the simple act of clearing one little thing with intention, every day, is more powerful and sustainable than binge-clearing a whole lot of things on the fly. By consistently clearing something small like a purse, a wallet, or even one paper clip off your chronically messy desk, you can bypass your brain’s fight-or-flight wiring system to such a degree as to create a sea change and a ripple effect of global proportions!

Adopting a simple daily practice of putting away one thing, for example, or rounding up a small area for sixty seconds, every day, is not only soothing to the nervous system and can feel really good over time, but it’s one of the best ways I know to move energy that feels stuck in your home, head, and heart.

 

Many times we look at a pose like this one and we feel discouraged. It took me several years to be able to get into the pose and I am still working on my form. Yoga is a constant work in progress, and can sometimes make us feel unsuccessful. Instead of feeling jealous of someone who can do a pose you have yet to accomplish, try to feel joy for their ability and release your inner green monster. Once you let go of the heaviness of jealousy, you will be left feeling lighter and more open to the pose. Thus, finding yourself getting closer to your goal. We see this kind of thing everyday off of our mats. Perhaps someone got a promotion instead of you, or your child has not been recognized for their accomplishments, or someone has a bigger house or car than you, or you feel someone is prettier or thinner. Instead of feeling envious of this person, feel happy for them and you will notice this heavy burden of jealousy is released. Once that happens, you have room in your life for positive things to come your way. If you have trouble letting go of it, try meditating on it. A simple repetition of “I am truly happy for this person” can help you find your way.

Find your way to feeling lighter and happier and you will see success on and off your mat.

Namaste!

A friend of mine shared this picture she took one morning while walking her dog. She captured such a beautiful moment that morning.   Sometimes if  we pause long enough and look around, we will notice all of the beautiful things around us. Take time today to look around, and feel gratitude for all the beauty in the world.  Additionally, as you move through your day take a moment to honor your body and it’s ability to meet the demands you put on it. Whether it is doing chores, walking, running, cycling, or yoga, your body enables you to do these things.

“‘Be grateful for your ability to move your body, in whatever way you can.  Whether you can walk or run, whether you have use of your entire body or part of it, be amazed at the complex series of events that need to occur in your body and brain to cause that motion. Enjoy moving your body today. Take time to honor and experience all it can do.”- Sherrie Austin [sherrie@365daysofgratitude.com]