Essential Yoga at the DAHLC

Today, as a way to connect with others and meet a friend for some accountability, I attended a yoga class at the DAHLC instead of doing my own practice. Or maybe not instead of - maybe in addition to . . . the day has a few usable hours remaining!

Thank you to the instructor, Julie. Her gentle yet assertive personality and presence allowed peace to settle in the room as she spoke over childs-posers (and whichever other poses people took to begin their class - I was working on myself and working on letting go - is that an oxymoron? - of what others were doing.)   I am so grateful to have practiced in a room full of others today. Certainly, I was reminded of my tendencies to compare/contrast, look to others rather than listen for instruction and allow my body to follow, and the consciousness that others are around me (including colleagues and clients) and may be judging me.  More importantly, I was very much at ease in class today - more than I have been in perhaps any yoga class (or group fitness class???) in a long while.  How so?  I was more confident in my body's ability to move in and out of the poses, people of all shapes-sizes-abilities were in attendance, and I blocked my view of self in the mirror to tune in to my body by awareness.  Several tools are available to students in the studio where the practice is held, and I used yoga blocks and a sitting/kneeling pad with very little misgiving or condemnation toward myself! #SelfCompassion success! More often than usual, I was able to close my eyes and move through the flow, listening to the instructor and moving with as much grace, strength, balance, and fluidity I could muster without being overly controlling.

I give partial credit to the 30 for 30 challenge and my mostly-consistent-almost-daily practice for the last few weeks.  Thank you, #YogaInternational, for the #30for30 #yogachallenge.  I look forward to my remaining 10 practices from this particular challenge, as well as MUCH more yoga in the coming days, months, and years. :)

@CoachBurow #mindbodyhealth #DAHLCwellness @theDAHLC

"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

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