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

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