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

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 

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

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

Playing Catch-up: Yoga 30 for 30 Challenge, Days 6 & 7

Am I on the wrong day? No.  I did not participate in yoga day 6 on the scheduled day due to illness.  What did I experience in attempting to 'let go' of the expectations, self-criticism, not to mention battling feelings of physical parody, but guilt for not practicing yoga!  I brazenly chastised myself several fleeting moments, which was followed by thoughts of, 'Why are you mentally accosting yourself? Take the evening off (from what appeared to be inverted and balance poses) and get some rest."

I did.  But then today, as I stayed home from work to rest and recover, I intermittently thought about falling behind in this 30 day challenge.  I recognized how easy it would be to 'skip' another day and 'blame' it on illness recovery.  I then considered how difficult it may be to regain momentum - would I let the entire 30-day commitment wash away with my dissolve?

No.  After feeling physically healthier throughout the span of the day (several rests and naps, many cups of tea, and some soup and a smoothie later!), I decided I would make an attempt at yesterday's practice without any pressure to complete today (day 7) if I felt ill.  I'm so thankful I have the commitment to self and to this blog, as well as a minor splash of resolve, to complete something I've started, even with obstacles.  Right now, I am taking time between two practices to write a few words about my 'day 6' practice.

Wouldn't you know, Day 6: Asana Alignment and Chakra Awareness: Svadhishthana, brought balance poses, chakra 2 (emotional center!), rigidity and fluidity, and the topic of 'guilt'.  How fitting.  And may I say, I want to keep instructor Amy Pearce-Hayden for my daily practice? (Yes, that fits right along with the 7 day klesha practice and I recognize the attachment, thank you very much!) What I noticed:

• my right hip seems 'bound'
• again moving the hip (while in bridge position) to one side changes the physical feeling and energetic flow when moving into a twist (I want to remember this for my own practice and for when I work with clients)
• when supine in the first twist, my right side body seems 'shorter' and my right shoulder had more difficultly staying grounded
• I find myself wanting to come out of a twist early - then Amy (instructor) noted how she prefers not to stay in these twists and that we can liken the resistance or challenge to when [in life] we do not want to move through [something] and how we can imagine water (element associated with chakra 2) moving around the rocks (obstacles!) in a stream

*sigh* I was reminded/made aware of the difference in energy flow on the two sides of my body. . .and how I can take short amounts of time and use slow, mindful movements to recenter, ground, and stabilize.  I feel good both mentally and physically!  If I keep writing, I will not get to 'day 7', so excuse me a few moments...

Miss me? :-) Day 7: Asana Alignment and Chakra Awareness: Manipura was equal parts blissful and challenging.  As this 30 for 30 practice takes me/us through the chakras, I easily recognize connections between the physical symptoms I have been experiencing and the connection to the chakras. Manipura = gemmed center = navel center = my stomach has been acting up for over a month. Additionally, chakra two is "associated with the element 'fire' and with ego or sense of identity and, if energy here is deficient, with feelings of shame. (Day 6 = chakra 2 = emotional center, element of water, fluidity/rigidity, guilt). Yowsa to both chakras - that really hits home for me right now!  What I noticed during the practice:

• my right hip seems to have more difficulty or resistance with realignment
• hamstrings are tight
• my patience in the 3 poses was limited and I found myself moving out of poses early
• part of moving out of poses also seemed to be connected to a slight feeling of dizziness or shortness of breath, likely part of not feeling well. I was mindful not to berate myself for this and moved into and out of poses as it worked for me.)

Huge revelation to self: I want to practice yoga every day. Not only do I think it is beneficial for mind, body, and spirit - right now my physical, mental, emotional, and spiritual self(selves?) are craving this daily practice. What's more, I was honestly expecting a more intense practice in terms of a physical/hatha yoga flow (not that I am an expert in yoga practices); I have been very pleased with the slow and purposeful alignment and education that has accompanied the 30 for 30 challenge. Yay! Looking forward to more :)

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

ROOTS: Chakra, Causes. This is a long post, folks.

Alignment - or, shall I say, misalignment - seems to be the topic-du jour! After feeding and prepping the monkeys children for their first day back to school after winter break, I schlepped myself into the chiropractic office for spinal realignment. (Second time in a week after a 7-8ish month hiatus from chiropractic care only because I relocated and my previous care provider's office is nearly a 2-hour drive.)  *Hallelujah* I am utterly grateful to have found someone who, at least for the time being, can adjust my vertebrae and manipulate soft tissue such that I have immediate and longer-lasting relief (longer than NSAIDs, for example).  Note to self and to anyone else who will pay attention: Making time and budgeting finances for self-care/health & wellness appointments can be grossly beneficial!

Not only did I gain physical relief, I gained knowledge of a term with a very familiar concept: Spinal Visceral Reflex.  I learned about specific nerve connections that likely contribute to some of my physical discomforts as of late (no surprise, there!)

Ack. My plan was to write about yoga, here. *refocus*

Mondays are, at present, my day off from working for an employer. I took advantage of this and dove early afternoon into the Yoga International 30 for 30 challenge, Day 5: Asana Alignment and Chakra Awareness: Muladhara.  Yikes. Guess what? I hold asymmetries in my body (as do most of us).  Great news: Mindful movement and mindful body awareness practices can help neutralize those asymmetries!  What I noticed during yoga practice:

• right hip/pelvis not rooting to floor in sukhasana
• tipping upper body forward while in sukhasana
• shoulders rounding forward while in sukhasana
• mid-thoracic tenderness/on the verge of pain while rounding forward (potentially due to recent chiro manipulations)
• ankle, top of foot, and bottom of foot pain while in modified hero pose (using block & blanket) - had to come out of the pose twice during the short practice to stretch the feet and release pressure on shins & ankles

Honestly, today's practice was a struggle.  Interestingly, in 'real life' I continue to come back to the topics of root chakra, grounding, and the ever-present 'control' issues.  SMH.

My daily physical buggers:

• right hip getting 'stuck' - feels like femur head is locked in pelvis (occurring for approximately 2 years)
• low back sharp, intense pain (~ 10 years)
• low back chronic aching pain (~ 15 years)
• right shoulder (back and top) sharp and chronic pain (~2 years)
• a few others, but these have been the biggest buggers

(Yes, I do a variety of exercises for core activation and stabilization, as well as postural restoration...and foam roll...and use arnica or biofreeze...and eat 5-7 servings of vegetables per day...)

Why am I writing all of this? Well, in part because this is MY BLOG and thereby MY PREROGATIVE! Also, because I hope that if I can impart any inkling of wisdom or encourage anyone else in the arena of self-care, I am living my purpose!

Ho-kay. *rerefocus*

1) Last week, chiropractor acknowledges ridiculous "mess" in my neck and alerts me to the dorsal scapular nerve that may be contributing to the shoulder pain (and headache and nausea). 

2) Today, chiropractor examines my low back and notes the incredibly tender adrenal glands and nerve hyperactivity in my upper body (to which I've informed him I work with a naturopath for adrenal/endocrine support). He alerts me to the aforementioned spinal visceral reflex can and likely contribute to my physical symptoms and organ dysfunction. 

Fantastic! Between the chiropractor acknowledging the physical/physiological manifestations of physical, chemical, and mental stressors, and the yoga practice, I happened upon a handful of meaningful correlations: My physical symptoms over the last several weeks/months (neck pain, headaches, hip discomfort, intermittent stomach pain and nausea, fatigue) are connected to . . . wait for it . . . emotions. Yep.  No surprise there, either. I've also been aware of my temper flares in the last 6-or-so months that, in the midst of the anger/frustration that seems out of my control, I am still able to counsel myself and acknowledge that I am thinking irrationally.  Curious how much of the symptomatic pain/discomfort is circuiting back to the emotional/mental health and further contributing to dis-ease. Oh boy. I'd better stop writing for today.


Root causes: I am passionate about learning (for myself) and assisting others in learning the root cause of [pain, discomfort, frustration, joy, pleasure, motivation, etc.].  Treating symptoms can be beneficial acutely; however, sustainable benefits come from considering the root causes of the symptoms, often taking much longer to change/improve/diminish. 

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

Balance of Strength and Relaxation - in the Pink Room

I'm truly amazed how this 30-minutes of yoga practice each day is already becoming 'normal'.  Yay! I have had some version of a 'consistent yoga practice' on my vision board(s) for a few years.

Occasionally, I have snippets of concern that pop up regarding an evening practice: 'Should' I be doing this in the morning? Will I be too tired or come up with an excuse not to follow through at night? So far, due to accountability of writing here, I am keeping up. Four days in a row - woohoo!  What I also like is how I am motivated to progress on other small tasks immediately after the session or practice.  

Admittedly, there are moments during the day when I want to go do the practice to 'check it off my to-do list' and some obstacle presents itself (ex. laptop battery expired, riding in vehicle, just ate breakfast).  If the time and space allows, maybe I will. So far, the time and space hasn't matched the availability of technology to complete the practice at any time other than evening.

I digress.

Today, I spent time with Day 4: Yoga to Prepare for Pranayama in the 'pink room'!

"Pink Room" aka office aka crafting room aka short-term storage space.

This evening, I caught myself many times thinking about topics outside of the immediate practice. My feet were cold. Beardy-man not feeling well. How much I want to fix up this room. Will I remember to write that [thought] in my blog? (followed by) Why am I worried about what I will remember to write in the blog? - that isn't the point of this practice.Thoughts I have verbalized that are more in line with my expectations than others' when maybe I could 'let it go' and detach. (See Kleshas blog.) My feet are reeeeeally cold. I like that exercise and want to remember it to share with a client at work. 

Breathe in. Exhale.  Activation and expansion. OoO, I like. Energy work through purposeful movements and awareness. I like that, too! Okay, yoga. You continue to show me how beneficial this is for mind, body, and soul.  #grateful

@CoachBurow #yogaeveryday #30for30 #dynamicwellness #mindbodyhealth

Wait, wait! I'm not ready to be done!

For those just tuning in, this is Day 3, Stretch and Breathe of the 30 for 30 Yoga Challenge. May I say that it went waaaay too quickly?  I will say it. It went waaay too quickly.

Delicious. Taking the time during a family gathering to step away for just under 30 minutes to take care of my mental and physical wellbeing = well worth it!

I'm finding it a bit ironic that my mind keeps telling me I need this super-urban-zen yoga space to practice when in reality, I can practice anywhere.  Today, I used a spare bedroom at a family member's house while the cat mewled and pranced around in my breathing space. Meh...oh well.

Gems that stood out to me during the practice:

• Sometimes, to gain or have control, I/we have to loosen up.
• Relax and breathe.
• Stretching gently and mindfully feels sooooooooooooo gooooooooooooood.
• Peace, peace, peace.

@CoachBurow #yogaeveryday #30for30 #dynamicwellness #mindbodyhealth 

30 for 30 Day 1

30 for 30 Day 2

As well, a chronicle of my experience with the Klesha challenge.

#Ireallylikechallenges #competitive #selfdiscovery 

Comedic Relief Yoga, Day 2 of 30 for 30 challenge

Day 2 of the 30 for 30 Challenge started with a struggle. (P.S. if you need to read yesterday's post to catch up, please do: Here we go, 2015. Let's start with Yoga and a Blog Post)

More accurately, many minor struggles led to an eventual giggle-fest and, yep I'm gonna say it, fart-fest.   Please let me explain.

I did not wake up to do yoga like I'd hoped to this morning. Wonk. I also did not do yoga at work during a break today. Wonk wonk.  So I assertively told my handsome beardy-man that I would need about an hour in my 'pink room/office/yoga room' sometime this evening. (More on the pink room in a later post.)

Coming home to a self-diagnosed crabby beardy-man and the animated monkeys (aka children and dogs) in our home, I ate dinner with the family knowing I would need to wait a while post-consumption before exercising.  When the time was right (according to me), I excused myself to my 'place that is right (according to me) and laid out my yoga mat. Yep - pretty excited - no yoga on the smelly dog carpet in the living room next to the loud farkle-playing boys.

WRONG.

Internet problems ensued. Oh no. This cannot be happening! I have a 30-day yoga challenge that I must complete. Challenges bring out a bit of competitiveness in me. #CanNotMissADay #OnARoll #haveyoureadDay1?

Fooocuuussss.

Guess what? The only place the internet will work is Grand Central Our House.  Which means yoga in the living room again. And this time, I have a 7-year-old in his ninja turtle jammies who wants to join me. How can I say no? Time for Day 2, Yoga to Strengthen the Legs and Feet

Thanks to a not-so-crabby-anymore beardy-man for taking a few pics of this while we were actually doing some poses.  Remember fart-fest? That would be the 7-year-old who chewed two packs of gum this afternoon. Talk about gas belly. Suffice to say, this made us giggle . . . A LOT!  Miraculously, only one of the four dogs ended up trying to do sleepy dog pose on my mat by the end of today's practice. (If you look carefully, our newest addition, little Maggie Mooks is laying on the huge dog bed in front of the Christmas tree.)

*Sigh*

I am blessed. Recognizing this fact in every circumstance is a practice I want to continue to cultivate. And the time being right according to me is sometimes very wrong. The time was right and the place was right when I released my need to control the environment and embraced what became my favorite yoga practice to date.

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

Here we go, 2015. Let's start with Yoga and a Blog Post

Writing an insightful blog post has been on my 'to-do' list for months. Bi-weekly, my Google calendar reminders me to write. Whoops.  Week after week, month after month, the time passes.  Perhaps I come across a concept or nugget of wisdom - or a joke - that I want to pass along.  Soon I find myself 13-tabs deep on the computer screen (please someone tell me you know what this is like!) in a seemingly never-ending abyss of like-links and articles I want to read.  Becoming overwhelmed and either amped with excitement or plagued by thoughts of self-doubt regarding my knowledge, expertise, or depth I'd deem valid for writing about a particular topic, my original intent to share information is stymied. OR, I take an easier route and post the article on Facebook.  Speaking of Facebook, does anyone else feel exasperated/inspired/lazy/skeptical/hopeful all at once when you read what people post for their long-winded end-of-year Facebook posts?  (Okay, disclaimer: This is a blog. It is okay to be long-winded in this space!)

How difficult it was to focus on writing the blog even when I opened my blogger platform to write. Upon opening the platform, I was immediately distracted in wanting to read the list of other blogs, which would no doubt lead me to considering a multitude of additional practice's I'd like to incorporate, blog posts I'd like to write about, and information to share with others.

YEOW! Focus!

Today began my '30 for 30 Challenge' through Yoga International.* I have know for the last several days this purposeful, intentional, planned, directed daily yoga practice would be a benefit to me and have truly been eagerly anticipating the challenge.  I marked my calendar with a daily reminder (as though I would need it, since I will also receive a daily email!).  My coachy-minded self had decided that morning would be the best time for me to engage in this practice: Easiest to protect the morning, quiet time, set the tone for the day, yadda yadda yadda.

Then my day happens (who's with me?). I woke up and was in a funk of an attitude. No specific reason for feeling funky. One of my first thoughts was remembering I have a 30-minute yoga practice to complete today.  Honestly, I was thankful for the structure this commitment provides.  Knowing I would 'get it done' but 'not feeling like it right now' upon waking, I pittered around the house in a feeble attempt to create a sense of purpose for myself - made some tea, let the dogs outside, consider my plans for the day. Oh yeah - it is January 1, 2015 - I ought to finish my 2015 list (more on that in a blog post to come!).

Wait a second. This post was meant to be about my first day of the '30 for 30' challenge.  Focus.

Hours later (I won't spend the next 45 minutes divulging the less-than-thrilling details of my morning consisting of Netflix self-soothing therapy, romance novel reading, and several hour nap), I was still not in a good place mentally. Time to just do it.  Even though my yoga-space is not cleaned up/picked up like I wanted it to be.

Enter: Day 1, Yoga for Strength, Daily Practice.

THANK YOU, Yoga International. Of course, as I knew it would be, just what I needed.  What boggles my mind is why did I wait over half of the day to do this? I know how good it feels physically, mentally, spiritually, and how it balances my emotions. Gah.

I did it. And it was glorious. And simple. Although, clearly from the length of this post, my mind isn't any slower, I am delighting in an improved mood and recognizing several of my hopes and needs for 2015:

• I'm learning more and more that I need a central 'parking lot' for my ideas and aspirations.
• As a part of the practice today, we moved in and out of poses. We were called to 'release'. This spurred my mind to remember I want to release unfavorable/non-beneficial thoughts and let go of unrealistic expectations ASAP.  (I have a LOT of those.)
• Let it go. Release. I don't need to do everything or be everywhere.
• Not everything has to be perfect. (Even my writing. Even this blog.) (This is a tough one. I am trying very hard not to go back and edit or reorganize my thoughts in this post!)
• Even though I'm a Health and Wellness Coach and a fitness trainer, I am human. I am not without flaw or failure. I am me. And that is okay. 

That said, I am proud of myself for partaking in my Day 1 of this challenge by not being controlling of my environment. Here is a photo of what my space looked like today.

Not terrible. But not what I had envisioned.  Let it go. 

Now I feel inspired to get outside and walk the dogs, work on my yoga/creative/office space, and finish my 2015 list.  I also want to write a lot more. Hopefully in a more organized and purposeful way.  But guess what? Not everything has to be perfect. 

Side note: I am also participating in the 'Self-Discovery 7 Day Challenge'.  This may or may not come up in future posts, so fair warning to you.

*(I do not endorse Yoga International in particular. They just happen to have some really great stuff!)

@CoachBurow #yogaeveryday #30for30 #dynamicwellness #mindbodyhealth