Fan the Natural Fire

Agni Sara or "essence of fire" is the focus of this practice.  Instructor Greg guides the awareness and activation-relaxation of each the muladhara pelvic floor (Chakra 1 - root), svadhisthana (Chakra 2 - sacral), and manipura abdomen (Chakra 3 - solar plexus).

Day 28: Activate the Solar Plexus: "Fan the natural fire of the solar plexus."

Modifications for me today:

• light-headedness - pause, move into a pose without many bends, breathe
• right knee pain (still from fall) - stand for the right side of pose rather than kneel

Words that resonated:

• cultivate
• mechanics
• over time

I am physically exhausted by mid-day and am grateful to have the time to rest and breathe over a long lunch break as I return to the 30 for 30 challenge not only to seeking to complete my commitment but also knowing how beneficial to my central nervous system, muscular and fascial tissues, and likely my immune system a daily yoga practice can be.  Although I haven't attended a yoga class or blogged about a yoga video for several days, I have been tuning in to other opportunities to practice yoga every day: While watching a movie with the kids; between clients; in the pool before, during, and after a swim for a few poses; at the doctor's office.  The concept of mindful movement, purposeful awareness, and open eyes and heart can be implemented anywhere; for example, the 'adventure' of taking particular note of what we saw during the 1 mile walk to-and-from a doctor appointment yesterday turned out to be a highlight of the kids' day!

@CoachBurow #30for30 #yogachallenge #yogaeveryday #mindbodyhealth 

Rest and Breathe Between

Nuggets of wisdom from today's Day 27: Find Balance through Focused Awareness practice:

• Take a rest breath between poses.
• Find a drishti (focused gaze or focal point)

What wisdom to carry through my day.  

~Take a rest breath~ 

~Find a focal point~

Related to the movements, I was pleased with my body+mind's ability to transition from into several of the balance poses.  An opportunity to practice noticing without judgment appeared with my resistance to crow pose.  (Alas, the opportunity . . . I fully admit I had judgment feelings of guilt, shame, and frustration pass quickly through my mind as I attempted to move into the pose and recognized my mind telling my body that I'm "not enough" in various ways - not strong enough, not lightweight enough, not balanced enough, etc.)  Moving out of the pose, taking a rest breath, and reminding myself to do the best I can, I attempted the pose again.

Drum roll . . .

I didn't make it into a full bakasana.  Hahaha!  But I'm really okay with that right now.  It is a pose I aspire to be able to practice in its full form someday; however, I know each day brings its own successes and perspectives.  So, I moved into a dolphin pose to continue working on strengthening my arms, shoulders, back, and core.

Meanwhile, of note for me is I have been aware of some physical sensations that are not altogether pleasant through recent sequences:

• wrists have been very sore (plank, down dog, even table top)
• burning muscles - I take care to breathe, move in and out of postures, and even change postures when it gets to be overwhelming for my mind

@CoachBurow #30for30 #yogachallenge #yogaeveryday #mindbodyhealth #drishti

Relax and Restore (while surrounded by monkeys)

As described, the instructor 'weaves relaxation postures into the sequence' Day 26: Yoga to Strengthen the Lower Back and the Legs. . .which happens to be just what I needed this evening. Working long, full, and physical/mental/emotional energy-dependent days serving others while feeling barely able to stand or hold eyes open (much less exercise or prepare healthy foods) has been quite an experience for the last few months.  Lately, sleep ranks equal with supper most nights and sometimes outbids the day's final meal.  Needless to say, being purposeful about practicing yoga offers great gains to my overall well-being and healing; the busy, noisy, energetic household I live in does not always afford a quiet-for-more-than-3-minutes environment to relax.

<<Thankfully, I did score a 90-minute nap this afternoon!>>

<<And swam for 30 minutes after work!>>

Waking from the nap and knowing how beautiful the weather was outside today, I managed to talk myself into walking the dogs and boys in the sunshine. After dinner, I was determined to complete another session of the 30 for 30 challenge (in part because I want to finish what I started; in part because another Yoga International challenge begins soon; and in part because I am recognizing how much I crave the 20-30 minutes of flow - how my body and mind are challenged.

Two little monkeys and four assorted dogs attempted to practice with me at various points tonight.  Beardy-man captured a few precious moments when the boys came up from their playroom and sat down next to me to move through a few poses.

Days like today, moments like these, remind me that the 'perfect place' for yoga (or any workout) isn't necessarily the picturesque patio, fancy high-tech gym, or modern yoga studio - it is right here, right now, breathing and adapting as one little boy wants help with his down dog or a live dog wants to be let in from the snowy outdoors in the middle of my plank.  Its all good.  I have a great life.  Breathe - adapt - move - be present.

@CoachBurow #30for30 #yogachallenge #yogaeveryday #mindbodyhealth #anyspaceisyogaspace #gratefulattitude

Hugs not Dukes!

Proceedings of this morning afforded me 60 minutes of time in the office before my official start time.  Rather than bog myself down with work before work, I took the time for a yoga practice.  I didn't have blocks, a strap, or even a yoga mat, yet I was able to do what I needed to do and modify without getting 'bent out of shape' - haha - pun intended :)  Any space can be a yoga space and because I didn't want to put my face down on the communal floor, I made some variations to the prone poses.  As well, my knees are still very sensitive and sore from a hard fall a couple weeks ago, so I stood for standing versions of hip flexor stretching - yum. 

Highlights today:

• Any space can be a yoga space
• Mortar and pestle pose!
• Exhale longer than inhale
• Inversion for restoration
• Conversation between breath and movement
• Hugs not dukes - check out the link to Day 25: Yoga for Tranquility and Mindfulness for more on that :)
• Invite the breath
• Giving attention is an act of love
• Pause and center
• Marriage of breath and movement
• Not all poses must be aggressive 
• patience
• alignment
• knees soft, heels grounded
• "Lets go ahead and hug." (the knees, or the person next to you, whichever you prefer!)

Yoga in the office before work. #makeitwork
#Evenmycalendartellsmetorelax.

@CoachBurow #30for30 #yogachallenge #yogaeveryday #mindbodyhealth #anyspaceisyogaspace #gratefulattitude

Balance, Strength, and Length

Short report today - completed Day 24: Yoga for Lower Back Pain. A gentle, 'easy' practice (for me) today.

I'm becoming more comfortable using variations of poses as my body needs (examples: shifting weight, moving out of poses, moving with my breath rather than at the cues of instructor).

Soften; gentle movements; balance strength with stretch (length) - these words that stuck out to me through the practice. Fitting and necessary, as I so often want to push myself (competitive?!) to work harder, be stronger, move faster. Ironically, working with clients I hear myself using the cues the instructor used in the video today rather than the words I use to push myself.  More cues for me to use compassionate self-talk, especially during time of healing.

@CoachBurow #30for30 #yogachallenge #yogaeveryday #mindbodyhealth #selftalk #compassion #strengthdoesntalwaysmeanforce

Wheel Pose = WHOA pose

Wheel pose (and the accompanying preparation) just kicked my ass.  Yes, I said 'ass' on a Sunday. It's appropriate here.

Holy smacks. That was HARD for me today.  I'm not certain whether the sequence itself was challenging or whether my lack of strength and endurance training as of the last couple months contributed most to the near-torture just endured; regardless - WHOA. Wheel pose. 

Let's just clear the air and note I was already slightly fearful of how my body (and mind) would accept the preparatory movements after seeing the image associated with Day 23: Peak Pose Sequence, Urdhva Dhanurasana (Wheel Pose) in my email inbox:

Day 23 Challenge = accepted.  

(Am I a Pitta or what?!!)

Of note to self:

• wrists have been uncomfortable/painful for a few weeks in various poses
• noticing that planks and chaturangas have been harder lately
• thighs were tight - unable to grasp left foot and barely could touch right during the monkey/pina colada prep thing (no, I was not drinking alcohol at a zoo today...)
• I modified some of the preparatory work (example: straightened legs multiple times during a few poses, moved into child's pose, or released arms because they were tingling)
• I'm trying not to be judgmental of myself yet am very aware of what seems like a decrease in strength, flexibility, and endurance
• I MADE IT INTO A FULL WHEEL POSE!
• I came out of wheel pose after about 2.6 seconds because I thought if I didn't, I was going to land on my head and thereby crunch my neck/and or rip my shoulders out of socket and/or my stomach was going to burst into flames, since my solar plexus was NOT happy and threatening to explode...

FYI Solar Plexus highlighted in YELLOW here - mine has been acting up for a few months - point just below my sternum/seems to be right on my xyphoid process.

• Moving into wheel pose = wrist discomfort, acutely aware of my bottom-heavy body minor neck discomfort (likely error on my part due to my PITTA trying to do/be/accomplish everything), and vulnerable chakras. 

My stomach is not settled right now, even 15 minutes after the practice. Whew.  Time to chug some aloe.

Day 23 Challenge = completed. 

@CoachBurow #30for30 #yogachallenge #yogaeveryday  #dynamicwellness #mindbodyhealth #chakra #wheelpose

Space, Length, and Freedom - interesting concepts

Release tension from neck and shoulders? Sign me up!  Today's instructor suggests to notice space, length, and freedom in my body - sure, why not. 

Preface:
I have been thinking all day about practicing yoga and have finally completed Day 22: Release Tension from the Neck and Shoulders. My westernized thinking was unrelenting as I checked my email and saw the "Thanks for completing the 30 for 30 Challenge!" email because I haven't technically completed, nor have I done yoga every day for 30 days.  My mind tells me I am falling short of completing my goal. **WONK.**

I am not completely dissatisfied with the progress made in my personal well-being during the last 30 (31!) days.  Come to think of it, I have done yoga every day - even if I haven't completed a "30 minute practice" or followed a sequence from an instructor, I have been incorporating mindful breathing during stressful times at work; I have used a few minutes before teaching a class to move through a few warm-up and centering poses; I have taken even a few minutes before meeting 1:1 with coaching clients to ground myself. (Honestly, even taking time to prepare more mindfully for each client is more than I had been doing lately.)

Back to 'day 22' - I used a foam roller for the practice today because all of the tennis balls in this house are slobbered on and/or shredded (by dogs, not wild homosapiens).  I enjoy a good foam-roll session as much as the next gal, but for the areas of the body we were working on today, a tennis ball or similar tool would be preferred. Anywho, here are a few notes and reflections from today:

• Create or allow space - for change?
• Lengthen, expand, or stretch - rather than condense, consolidate, make more efficient?  
• Embrace freedom to modify - perhaps modify my rigid thinking? modify a pose?

Note to self: No immediate answer is needed! And the answer may not be right or wrong!

I will continue to use the yoga class links that were emailed to me and finish each of the practices.  As of now, I am signed up for the 10-day yoga core challenge, so perhaps combo-blog posts will be in order.  We shall see what comes.


@CoachBurow #30for30 #yogachallenge #yogaeveryday  #dynamicwellness #mindbodyhealth 

Yoga Before Work - best idea all day!

Well, and really, it isn't a new idea - to anyone and certainly not to me.  However, today I woke with juuuuust enough energy to roll out of bed and complete another day of the 30 for 30 challenge prior to heading in to work.  It definitely helps that I didn't begin my shift until 10am - although, sometimes strangely, that seems to give me license to either sleep later or do other tasks rather than exercise.  (And hold your tongue about sleeping later! I practice a fairly consistent sleep-wake schedule for my own sanity and well-being, but sometimes laying in bed or snoozing a little extra makes a difference for everyone's benefit!)

Class today was Day 21: Yoga for the Elements (Fire).  "The fire element governs our digestion on all levels: physical, emotional, mental, and spiritual." Alrighty then. (Actually, I have a minute knowledge of this from reading about chakras and practicing Healing Touch, as well as from tuning in to my own body and how it acts/reacts to various stimuli.)

ANYway! In going through this 30 for 30 yoga challenge, a validation or refocus on how vital the breath is to every movement, every thought process, every aspect of living. 

(Well DUH, right? Breathing is vital to living. Don't have to do yoga to know that.) 

Right, yoga isn't necessary. But practicing purposeful movement along with mindful breathing has reminded me of how our breathing (or lack of, or imbalanced, or compromised breathing) can have an immediate and lasting impact on what is happening physiologically and  mentally. I'm not explaining this very expertly right now - point is, I'm literally feeling physical and mental and emotional benefit from this daily practice.  I am not 'healed' or 'all better' or 'without pain' or any of the like; I am calming my central nervous system, giving myself opportunity to practice self-compassion and maybe modify poses or let go of feelings of guilt or self-disgust.  I am tuning in with my body and what is going on within that I can articulate (or at least feel/feel the effects of) and recognizing that further ability to heal could be occurring at a cellular level (and likely is, according to research, which I would have to find if someone asked me about it).

Enough blah-blah-blah.  Yoga in the morning (+ 9 hours of sleep + hydration + taking my nutritional support + eating mostly well + decent weather) has contributed to an overall more relaxed/peaceful and 'happy' day.  I understand this will not always be the case; however, how much could I benefit from practicing yoga most mornings, whether for 5 minutes or 25 minutes? Likely mucho benefit - not only for me - for those around me! ;)


@CoachBurow #30for30 #yogachallenge  #dynamicwellness #mindbodyhealth #breath 

"Holy Waters", in more ways than one

Taking/making time to practice today was evident from the barrage of messages I've been receiving from various sources.  Acquaintances, friends, family, co-workers, church leaders - everyone has seemed to be sending the same message in one form or another.  Could be I am seeking out the message to be affirmed by others in what I inherently know; none-the-less, I took and made the time to practice day 20 this afternoon.

Day 20: Yoga for the 5 Elements (Water) focused on the root chakra and the sacral chakra - the 'sacred waters' in our bodies.  I had not previously made the connection between the word 'sacrum' and 'sacred'.  The instructor spoke often about the sacredness of the water in our bodies and specifically of the water in the pelvic area of the body. (Toward the end, she was calling it a container - which is funny to think about but made sense during the practice!)  Taking time to tune in to specific areas of my body and notice what is happening - in areas other than my head stomach, and various points of recurring pain - needs to be higher on my priority list.  Okay, on my priority list.  I really had no idea of some of the imbalances I noticed when I began to pay attention.

Instructor Friedrichsen spoke to the healing properties of water and how so many of us will travel to the ocean or lake or a beach or 'holy waters', or even to a river or pond, in search of solace or reprieve or vacation.  My beardy man knows me well enough to tell me to go take a bath or shower when I am in need of calming water (and not always because I stink!).  I know enough about myself to recognize I have an affinity for water and, being a Pisces, the affinity is not too surprising.

Today at church (we go to a non-denominational church near our home) the pastor told the story of Moses and how he was placed in a hand-made raft onto the water as a baby (read the book of Exodus for more on that!) The story was about deliverance and how seemingly threatening circumstances can be for the greater good.  "I am always with you," was what God told people. How does this connect with my yoga practice today? The water (and energy, and chakras) are always with me - the 'sacred healing water' or healing energy or the Spirit of God is always with me.

Not to get too metaphysical or philosophical, but wow. That is pretty amazing. In a fairly average healthy person (me), I have energy and water and a Spirit that are powerful on their own; to have all of those in one 'packaged' human creature? Sheesh.

Oh, and today, I met a friend for a walk, and guess where we walked? Around a lake.  Sure, most of it was frozen on top (Minnesota) - but it was water, none-the-less :)


@CoachBurow #30for30 #yogachallenge #yogaeveryday  #dynamicwellness #mindbodyhealth #healingwater 

Grounding Yoga Practice

Do you ever have days when you wake up an hour or more before your alarm goes off . . . and actually feel rested enough and awake enough to get out of bed? Such is a rare experience for me and when one occurs, I take advantage of the "extra" time in various ways.  This morning included a few minutes of conversation with my beardy man before he left for work, time to wash dishes, and time to either walk dogs or practice yoga.  Since the dogs were snoozing

I opted for yoga.  Great choice for me on a Friday morning after another energy-depleting week at work. (Please know I do enjoy my role at work and am typically energized by working within my strengths and passions! Lately, various shifts within our organizational structure and the decrease in staff/FTE has increased administrative workload for many of us.)  Anywho - a grounding and non-competitive practice was great for my mind and body this morning. Day 19: Yoga for the 5 Elements (Earth)

Already day 19 (for me) in this yoga challenge, I am seeing mini-changes in my perspective and appreciation of the slower and mindful pace and practice. As well, I am learning to accept 'listening to my body' in balance with following the instructor's cues to make the practice work for me.  Some ways I made the practice "my own" without realizing it until during or after:

• adding airplane and cactus poses during Warrior I
• closing my eyes at various points during balance poses
• using the TV in living room as a mirror to make changes in my posture to improve alignment!
• holding hands in prayer/at heart while in tadasana rather then fighting to keep my left arm by my side 

Starting my day with a grounding yoga practice = so far, so good. 

@CoachBurow #30for30 #yogachallenge #yogaeveryday  #dynamicwellness #mindbodyhealth #grounding

Feel the Light, Wabi Sabi

Day 18: Practice of Light: "There is a light beyond pain and sorrow that lives in all of us. This practice uses gesture, movement, and visualization to help us connect to this inner light by bringing light from the outside in and from the crown of the head to our own heart. Enjoy an asana sequence that draws light into the body, followed by a pranayama practice visualizing light and finally a meditation on light in the heart."

Can you believe this being exactly what I needed today?  How common - or apparent - these 'theme' appears to be to me over the last couple of weeks.  (I haven't completed the meditation at the end of the practice but would like to come back to it either tonight or soon.  As I am at work, I was meant to attend another meeting which ended up being postponed after I stopped the practice. While I wait, I reflect.)

What I notice while reflecting:

• Breath regulation seemed to not be very difficult during the practice
• I do breathe slowly in relation to some; for today's instructor I moved a slight bit faster through the poses to partner with my breath rather than her cues.
• "Feel the light in your heart" gained my attention
• I did this practice as a necessary break at work today (by 2:30pm and after several meetings, I was in need of some balance)
• I notice I'm not any more physically energized after the practice than I was before (and I acknowledge I was hoping for some invigoration to teach fitness classes and groups this afternoon)
• I noticed my left arm isn't as "wonky" as it has been - i.e. I am able to lay it closer to my body in savasana and can let it hang by my side more often/for a longer duration in standing positions
• Practicing repetitive movements can be grounding, calming, and although my brain sometimes thinks it wants something new or faster, the slower and repetitive sequence offers calming to my central nervous system.
• I am still exhausted, physically and mentally. I could take a nap *right now*.
• Bringing light (energy?) to my crown and heart aligns with healing touch practice

I also had a moment to read the Wabi Sabi article from Experience Life magazine.  An excerpt:

"Wabi sabi prizes authenticity. The cracks in the old teacup are seen as assets rather than flaws. “Wabi sabi is a different kind of looking, a different kind of mindset,” explains Robyn Griggs Lawrence, author of Simply Imperfect: Revisiting the Wabi-Sabi House (New Society Publishers, 2011). “It’s the true acceptance of finding beauty in things as they are.”

Yet wabi sabi is more than a way of looking at things. It is “a way of life that appreciates and accepts complexity while at the same time values simplicity,” writes Richard Powell in Wabi Sabi Simple (Adams Media, 2004). He says it acknowledges three simple realities: “Nothing lasts, nothing is finished, and nothing is perfect.” 

• Timing. Amazes me every day.
• Mind-body health.
• I can use some self-compassion.

@CoachBurow #yogaeveryday #30for30 #dynamicwellness #mindbodyhealth #yogachallenge  #compassion

Yoga Dog Helps Temper Anger!

Wouldn't you know it - when the student is ready, the teacher appears.

I have been noting for several (6? 7? months) my temper flares at what seems like minuscule triggers. Thinking to myself, 'Where does this anger come from?" and realizing while I am fuming how ridiculous my reaction to said minuscule triggers actually is.  I coach myself and attempt to think rationally: "I am reacting rashly. I can breathe and gain perspective. What is the underlying issue?" Even while I am rationally thinking, I am often emoting and on the verge of (or indeed) crying or yelling (not at anyone - usually a loud ARRRGGH!)  Over the last several months, I have been experimenting with ways of channeling the anger/frustration in either productive/constructive ways or at the very least in a way that doesn't cause me to later feel remorse for my actions.

One of those ways has been practicing yoga through this 30 for 30 challenge. . . and the timing could not have been better on this commitment!    Day 17: Tempering Anger with Asana challenged me during the practice because I was becoming frustrated and angry toward the end of the practice because the instructor was taking too long with embellishing explanations! Holy pitta bossy-boots anger-issue, Coach! Simmer down.  I had to chuckle, since my beardy man was in the adjoining room and I blurted out, "Stop talking! I'm getting angry!" hahaha!  Good thing I've already admitted I am not perfect and that know about my pitta dosha tendencies.

Back to reflecting on today's yoga practice.  Breathing is imperative to life, of course; I have realized in the last several years how critical mindful breath work is to my mind-body health.  And also, how vital laughter and the snuggles of a happy dog can be during savasana. Some of the best moments can come during savasana. (Have you read: Never Skip Savasana?) 

P.S. To iterate and summarize (sort of) what the wonderful Mary M. Meyer wrote in her REAL IS THE NEW GOOD blog, a person does not have to be flexible, skinny, or wear fancy yoga clothes to practice yoga - nor does he/she need to spend exorbitant amounts of time or money to get a meaningful or 'real' yoga experience.  Case in point: 192lb 5'10" female practicing FREE 30-minute yoga AT HOME in old, grubby clothes with the #yogadog resting in the palm of her hand during savasana. 

Please note: I am giggling because no matter where I moved my arm, she moved her body to rest her head in my hand. :)

And yes. I am a female who just told you what I weigh. I want to be a better advocate for myself and for my family, friends, and clients who struggle with body image disorders toward a recognition that we are people and human beings who are more than a number on a scale. 


@CoachBurow #yogaeveryday #30for30 #selfcare #mindbodyhealth #yogachallenge #dynamicwellness #pittadosha #yogadog

Never. Skip. Savasana.

Strange intrapersonal battles today. Determined to express gratitude for the opportunity to walk the dogs in the sunshine and take part in another yoga sequence from the 30 for 30 challenge.

Guess whaaaat?! I skipped day 15. Yep. I went out of order. EEEEEEK. (I'm practicing showing compassion toward myself and practicing letting go of the need to 'do everything right' and 'do everything in order' and 'do everything efficiently'.)  (Please know that I know I am not successful in any of the 'do' endeavors just mentioned. I struggle and strive each day and am hopeful I can use some coaching wisdom and experiences to recognize my own limits and be okay with those limits - sometimes the limit is only for the day or for a short season. Chill out, Nicole.)  I completed Day 16: Express Vinyasa Practice and was absolutely challenged.  Thankfully, the physical practice helped me 'get out of my head' and be more grounded.

May I indulge a bit and explain an interpersonal battle I am dealing with at present?

My brain and heart are seemingly at an impasse. As much as "I know", I'm repeatedly struggling to practice and be - may it be in nutrition, fitness, gratitude, spiritual growth, financial well-being, moderation (in any area!).

I feel some sort of need to be an expert and great role model in health, fitness, and wellness.  Truly, I enjoy and am motivated by assisting other people in reaching their goals and improving their quality of life according to them. However, when it comes to my own 'plans' and 'goals' - I vacillate from wanting to commit to a specific physical activity plan (ex. training for a foot race or strength training X-number days per week to be able to complete a full-body pushup again someday sooner than later) to wanting to enjoy each day and move enough to maintain my weight & heart health and manage my mood.  I vacillate from wanting to commit to a nutrition plan of counting calories and measuring/recording food to reach a particular body weight/size to wanting to eat what I want when I want with regard to, again, energy and mood and general health.

These are of course only two of the multiple domains of health and wellness. I often coach people who come to me with similar focus who end up working on incorporating more fun or spiritual practice or quiet time into their lives...and the rest begins to slowly balance out.  My frustration: Why am I not practicing what I encourage others to practice if I believe in it?!?! This frustration and imbalance is not new to me (or anyone else, probably). Perhaps the people around me at home, at work, and socially help bring these issues to the forefront and I am working on noticing, confronting, feeling, and dealing with the experience.

By the way - I began the 30 for 30 challenge with some hesitation or resistance to remaining in savasana at the end of each practice. Isn't this a waste of time? or I am afraid I may fall asleep. or Couldn't I be doing more physical activity to help strengthen/improve flexibility and balance within my body? I continued to remind myself that rest is one of my values and priorities and the act of being at rest is as important for my body as my mind. So although my intrapersonal struggle lately has been battling the 'all or nothing' mentality, I can say with relative conviction that I want to continue to practice savasana at the end of each yoga sequence. My mind-body health depends on moments of rest.

@CoachBurow #yogaeveryday #30for30 #dynamicwellness #mindbodyhealth #yogachallenge  #savasana

Yoga/Pilates Core Combo reminds me of fundamental priorities: Core Work, Compassion for Self, and Invite the Kids

Still a few days behind in my 30 for 30 challenge. Or am I?  Maybe I am incorporating what I can on the days that I need it most.  I notice I'm looking forward to the practice daily and some disappointment (with myself? not sure) arises when I do not complete a practice.  As well, my strong tendency to prefer chronological order is keeping me from deviating from the order in which the yoga sequences are sent to me.

*Sigh* Oh well. I can let go of one piece of control at a time without spontaneously combusting.  

And time for reflection on Day 14: Yoga/Pilates Fusion-Daily Core Balance.  Whew. . .the sequence reminded me of the benefits a more regular core strength and endurance practice would be for my pain (back, hip, headaches) and for upcoming increase in training (sanctioned event). As I contemplate what to write, I am bombarded with comparison thoughts:

• "I used to be stronger. 
• I think I used to be stronger. . . didn't I? 
• How come I don't practice challenging core work more consistently? 
• As a trainer, coach, and health professional, shouldn't I have more strength and endurance?

Gah. One purpose of yoga is the notice. Notice does not (necessarily) mean compare/contrast/complain/condemn. Be patient with myself.  A different 'c' word could be show compassion to myself. I don't have to be perfect. 

The monkeys kids joined me partway through my practice (I had invited them and they originally said, "No thanks." I set up in the living room so they could join if they wanted to; moments later, the oldest came up and joined :) Halfway through, the youngest came up and playfully did some of the poses and crawled under my 'down dog bridge'. Okay - no, this isn't a quiet and focused practice today. Don't take myself too seriously - this is also physical activity and family time.  (Try to ignore a random dog or three walking across/under through my pose.

I realize as I write - this is life. I often do not have control of all the variables when I am working toward goals.  What did I have control of during the 25 minutes? a) doing the exercises myself, b) inviting my family to join if they would like, c) my response to the environment, and d) practicing compassion toward myself when I notice the changes in my body's strength and ability. What's more, the message at church today was how 'my response is my responsibility' and seek to 'respond not from impulse but from inspiration' and to Pause-Pray-Respond.  I love when experiences connect and I recognize those connections!

@CoachBurow #yogaeveryday #30for30 #dynamicwellness #mindbodyhealth #yogachallenge  #pause #pauseprayrespond #inspiration

Grace for Self - I'm not perfect! Day 13 on Day 16

On the 'true' day 13 (Jan 13th) I gave myself another grace-pass to postpone my practice when I had a very energy-draining day at work to come home and eat dinner and go directly to bed - do not pass computer, do not do yoga, just give my mind and body rest.

Unfortunately, as days and weeks do, they ran together and the 14th was another energy-draining day physically, mentally, and emotionally. I spent the hour-and-a-half when I came home hugging kids goodnight, eating a meal, chatting with my beardy man, and put myself to bed again.

Yesterday? Not sure. I suppose inertia. I am an object that was at yoga-rest.  I knew it would be beneficial, yet all I wanted to do was lay down and read for 30-minutes before sleep.  One more day behind. I'm okay. I will be okay. I do not have to be perfect.

I resolved today at work to be sure I practiced at least one of the last several days.  Although I could easily be overwhelmed by animals that had been kenneled all workday and tired, hungry children, I would find time to practice and reflect.  So easily my mind and emotions want to act out in frustration or anger when the kids are not focused on eating their dinner or are doing their chores sooooo slowly. . . but then taking a moment to say to myself, "Hey! These boys are enjoying their meal and having engaging conversation with each other and me;" and "Nicole, one of the kids is picking up his room unattended while the other helps rinse dishes. This isn't so bad!" I took a breath and decided to calm down and not rush.

Tonight - amidst barking loudmouth dogs and two little boys who wanted to use their well-earned screentime to play 30-minutes of kindle games, I chose to bring my yoga mat into the living room ruckus and just do my practice.  The boys will see me following through on my practice, I will be in the same room with them for quality time, and although I won't be completely focused (answering "how do I turn the volume down?" and "can I let the dogs out/in/out/in" and "bark-bark-bark/wrestle/growl") I could still benefit in some way.  Day 13: Wake Up Morning Yoga to Start Your Day was an end of day practice and offered twists (yum), half moon and side angle (ahhhh) which were delightful and delicious. Thank you, thank you, thank you.

@CoachBurow #yogaeveryday #30for30 #selfcare #mindbodyhealth #yogachallenge #dynamicwellness

Pitta Yoga! I love learning!

Why anyone would NOT do yoga is almost mind-boggling to me at this point.  I am gaining such intrapersonal benefit from the daily commitment to practice various asanas focusing on different doshas, kleshas, tensions, malalignments . . .

30 for 30 Yoga Challenge Day 12: AM Pitta-Pacifying Yoga caused me to a) smile because I am a Pitta, b) laugh because Pittas need pacifying, and c) look forward to my second practice today (I was behind one day and, let's face it, as a Pitta, I'm competitive and want to catch up and do well!)

Instructor Kathryn states throughout this sequence how Pittas often become heated - physically and emotionally. As a matter of fact, I tell people that I tend to sweat just watching people exercise (I tell people this not randomly but within appropriate conversation/context) and that it doesn't take much for me to start to warm up.  I also become very warm physically when I am emotionally fired up. Fired up . . . fire = heat . . . when I internalize stressors, one of my major physical/psychosomatic symptoms is stomach pain - heat in my stomach (what I imagine is similar to people who have acid reflux symptoms) - or, fire in my solar plexus.  Innnnteresting. I love learning!!!

I'm thankful Ms. Kathryn reminds often not to push to the limit in this practice; to use a pose of symmetry between unilateral bends/stretches and to back off full expression of poses in an effort to calm Pitta, to cool the body, and quell competitiveness.  As well, learning about the shithali pranayama will likely prove beneficial in my daily life!  The more I learn about Pitta dosha, the more I want to study Ayurveda. Have I mentioned I love learning?!?!

Perhaps I need this shirt or one like it.

@CoachBurow #yogaeveryday #30for30 #dynamicwellness #mindbodyhealth #yogachallenge #pittadosha

Trouble with AltNos Breathing = distracting

As you may gather, I did not return yesterday for a second practice - I opted to take the family of dogs for a romp in the snowy fields, instead. (They needed it - especially the puppy a.k.a. #yogadog, Maggie.) Sidenote - Maggie currently lounges in my office/yoga space with me today and I had to bargain with her for space on the mat during my practice.  She literally just stood and did a 'downdog', followed by 'cat' followed by a 'downdog alternate leg reverse raise'. . .then yawned and laid back down a little bit closer to me. Hah. Cute.

Anyway, when I read the title Day 11: Prepare for Meditation in my email, I decided I wanted to bring pen and paper with to jot down ideas 'to get them out' and so they wouldn't 'clutter my mind' while I tried to focus on this practice.  I barely used the scratch pad (thankfully) because I was mindful about my body positioning, breathing, and noticing sensations rather than remembering musings.  What I did notice today:

• Sitting in sukhasana, my upper body leans forward (until I notice and correct it)
• When the instructor spoke of the root of the body and energy rising toward the crown, my mind saw a spiraling light corkscrewing upward around a spinal body. Neat!
• My knees did not feel pleasant in some of the postures (enough to make me want to stop, so I used a blanket under them)
• Alternate nostril breathing is difficult when one side [or both, I imagine] is 'plugged up'! And yes, I made up the AltNos.

Admiring and bringing forward the concept of 'take your practice seriously, but not yourself' from the shakti practice on day 9, I giggled a little when I struggled to push breath through the right nostril and could barely feel a draft on the inhale.  I suppose overall a goal could be to breathe mindfully, yes?


@CoachBurow #yogaeveryday #30for30 #dynamicwellness #mindbodyhealth #yogachallenge

Clean Out My Basement - Yoga Style!

Funny! I was hoping day 10 of the 30 for 30 Yoga Challenge wouldn't be strenuous on the upper body, since my trapezius and neck muscles are a little sore from day 9.  Graciously, the Yoga International peeps must have heeded their own bodies while preparing the order of the practices.

'Cleaning out your basement' is how the instructor termed the sequence of asanas due to what I would describe as the the [anatomical] openness and [energetic and cardiovascular] flow achieved in the lower mid-section of my body. Day 10: Yoga to Open the Pelvis was blissful and only 20-minutes long.  Certainly, I will come back to this sequence for the lower mid-body stretching, strengthening, and balance it allows time to practice.  (I probably could have paused the video a few times to relish in the hip-opening postures.)  However, I could hear the ruckus created most logically by the youngest pup [see: yoga dog in yesterday's post] so I continued to breathe and enjoy the postures while they lasted, noticing the alignment and flexibility differences of one side from the body to the other.   

Alas, the puppy was indeed tearing apart one of the senior dogs' beds in the living room. *sigh* I guess I'll need another dose of yoga this evening to renew the brief blissful state of mind I was in.  (My arm will probably not have to be proverbially twisted!)


@CoachBurow #yogaeveryday #30for30 #dynamicwellness #mindbodyhealth #yogachallenge



Post-published post update: 
Maggie chewed Bekah's dog bed. I don't like to waste. Time to fix. I'm good at sewing. If sewing = duct taping. BOOM. That happened! :)

More alignment, shakti flow = CHALLENGING!

Yesterday was Day 9: Shakti Flow Alignment-Based Vinyasa - but I went to bed shortly after arriving home from work, so I gave myself a grace period to complete the practice a day later.  (*mental high five for flexibility and forgiveness!)

Vin = in a specific way     Yasa = to place

This practice physically challenged me more than any others thus far by way of strength and endurance.  (In other words, I realize I have some work to do in those areas!)  Even more apparent were the words sticking out to me during this practice. I mean they stuck me - like little barbs - "Pay Attention!" In fact, so many words resonated that I replayed the audio while writing this post because my mind was working too hard to remember!:

Take your practice seriously, not so much yourself.

I also had a little buddy partnering with me on the mat today :)

@CoachBurow #yogaeveryday #30for30 #dynamicwellness #mindbodyhealth #yogachallenge #yogadog 

"What's with TODAY today?"

(Anyone get that reference?)

Short post today. Have had semi-turbulent last few weeks (months) at work and this afternoon was particularly stressful and frustrating. Thankfully, I remembered I had a yoga practice to come home to! That, of course, would have to wait until after my car refused to start in the midst of an 8pm blizzard warning. BLAH.  Long story short, by the time I arrived home and shoved food down my throat, I no longer 'felt' like doing a physical activity.  Luckily, I've been blessed with a supportive significant other who encouraged me to go do my yoga practice.

I came to the mat and opened the video for today: Day 8: Yoga to Unwind After Work. (Okay, God. I see your hand in this! Thank you.) Of course, throughout the session, my mind kept wandering back to the circumstances at work and the car I left in on a road two towns over. Truthfully, I had to continue to focus on the instructor's words. I purposely did not watch the video and chose rather to listen to the guidance of the words so I would have to tune in more closely and hopefully 'tune out' the other noise in my head.  It sort of worked.  I'm very grateful I completed the practice today.  Namaste.

@CoachBurow #yogaeveryday #30for30 #dynamicwellness #mindbodyhealth #yogachallenge