Oh so many times I will have a student come into class and their main objective is to lose weight and their first question is: How many calories will I burn in this class? A tough question to start off with and possibly disapointing when the answer is revealed. Americans are great marketers and for an individual who is trying to lose weight and relatively new to exercise, fitness and nutrition they are looking for a big number like the advertsied 600-1900 calories in Zumba, spin, step aerobics etc. So when my answer is 150-600 depending on the intensity, duration and style of Yoga it becomes less worth it to them.
What Yoga does offer that is an exceptional tool in weight loss is self awareness, presence of mind and body, and mindfulness. A great part of Yoga is learning to cultivate a breath that fills and sustains our being mind, body and spirit this is step 1. Step 2 is a quiet - mind once we transform our breath we can begin to quiet our mind and bring greater focus to our physical, mental and spiritual being without all the everyday thoughts and outside world interferring. Step 3 allows us to realize the detailing of our body and get in touch with all our inner workings. When we combine these 3 elements Yoga becomes a powerful tool for weight loss - or whatever your goal is: stress relief, gratitude and contentment, balance, flexibilty, strength both physically and mentally/emotionally.
Finding a Yoga class that offers more than just physical movement but incorporates community, breathwork and mindfulness is a great first step to any health seeking journey. Don't be shy to get to know your teacher and fellow students. Yogis are a pretty great population of people and we love to support and encourage one another. That is an invaluable key to any journey.
All the best,
Catie
Sunday, February 26, 2012
Sunday, December 4, 2011
We do what we like
Years ago when my journey into Yoga first began I remember a favorite teacher of mine would sometimes begin class by asking everyone to offer up either a favorite pose or a hated pose; and then she would laugh and include the hated pose of at least one of the Yogis in the room. Years later that still sticks with me as I go around the room in classes I am leading and try to get to know the newcomers and help them get to know all the regulars as well, I will sometimes ask this very same question.
Most of us start up a Yoga practice in an effort to release stress, work out tensions, find peace and quiet...relax both physically and emotionally. Finding a pose that is challenging can be inspiring to some but for others it can add more stress, tension and whatever negative energy the student is trying to leave behind. We do what we like, if we don't like a pose we probably would never practice it unless guided to do so by a teacher. This is not always a bad thing, the poses that we like bring us comfort and we feel accomplished and confident with ourselves in these poses. The poses we don't like can take us out of our comfort zone and challenge us - the key is to not allow this challenge to diminish our sense of accomplishement or confidence. We don't need to perfect every pose we try and we dont need to love every pose either. We should try it out when it is presented to us and without judgement enjoy the asana for what it is, like it or not. If it is one we dislike, put some thought into 'why' we dislike it...is it physically uncomfortable, is it hard to maintain a rhythmic breath while holding the asana, does it spark emotions to well up??? For every pose we dislike there is a reason behind that dislike, if we can work with it and get to the root of that reason we may find that this pose will become a favorite pose. The shift that takes place from dislike to like is a growth opportunity and once that shift takes place we do what we like and what we like includes a whole lot more than before.
Most of us start up a Yoga practice in an effort to release stress, work out tensions, find peace and quiet...relax both physically and emotionally. Finding a pose that is challenging can be inspiring to some but for others it can add more stress, tension and whatever negative energy the student is trying to leave behind. We do what we like, if we don't like a pose we probably would never practice it unless guided to do so by a teacher. This is not always a bad thing, the poses that we like bring us comfort and we feel accomplished and confident with ourselves in these poses. The poses we don't like can take us out of our comfort zone and challenge us - the key is to not allow this challenge to diminish our sense of accomplishement or confidence. We don't need to perfect every pose we try and we dont need to love every pose either. We should try it out when it is presented to us and without judgement enjoy the asana for what it is, like it or not. If it is one we dislike, put some thought into 'why' we dislike it...is it physically uncomfortable, is it hard to maintain a rhythmic breath while holding the asana, does it spark emotions to well up??? For every pose we dislike there is a reason behind that dislike, if we can work with it and get to the root of that reason we may find that this pose will become a favorite pose. The shift that takes place from dislike to like is a growth opportunity and once that shift takes place we do what we like and what we like includes a whole lot more than before.
Sunday, August 28, 2011
Modifications
As both a Yogi and Yoga instructor I know how difficult it can be to opt for a modification. For some of us (me too) we don't want to appear weak, accept that we have limitations or admit that our body may have some areas where improvement is necessary; this way of thinking can in fact lead to weakness, injury and setback. I have at times pushed myself beyond my own limits and later suffered the consequences. While teaching I have tried to support and encourage students to take modifications when I see they could benefit from them and seen the struggle of these students who want to push further but just aren't ready yet. If we change our thinking when it comes to modifying we can set our selves up to reach new depths in our practice, create more strength in ourselves and break through barriers. Let's look into it...
I like Merriam-Webster's 3rd definition: To make basic or fundamental changes; to give a new orientation to; to serve a new end.
Often people will associate the modification with the words "I can't", "too hard", "inflexible", "not strong enough", "unbalanced" and all these words are negative so no wonder nobody wants to modify. If we change those word associations to more positive ones modifying can be a choice we make more happily and willingly. A modification is a way to build a strong pose from it's foundation and allow it to grow over time into a confident, competent and graceful asana.
Our minds assert a lot of control over our body - consciously and unconsciously - if we knowingly push ourselves into our asana practice too far too fast we set ourselves up for failure. It may lead to pushing yourself harder the next time or it may lead to giving up completely, either way when we can't do all that we set out to do, we judge ourselves harshly and cruelly.
Next time you come to your mat, while setting an intention during those first few moments of class include "permission to modify". Remind yourself that modifications create a strong foundation that will set you up for success and take you further in your practice. Rather than pushing too hard in each pose, enjoy where your body has taken you and express gratitude for that ability - you may find that once you have accepted where you are today mentally and physically a door will be opened and you can walk right through - the only thing holding you back is your thinking.
Enjoy,
Catie
I like Merriam-Webster's 3rd definition: To make basic or fundamental changes; to give a new orientation to; to serve a new end.
Often people will associate the modification with the words "I can't", "too hard", "inflexible", "not strong enough", "unbalanced" and all these words are negative so no wonder nobody wants to modify. If we change those word associations to more positive ones modifying can be a choice we make more happily and willingly. A modification is a way to build a strong pose from it's foundation and allow it to grow over time into a confident, competent and graceful asana.
Our minds assert a lot of control over our body - consciously and unconsciously - if we knowingly push ourselves into our asana practice too far too fast we set ourselves up for failure. It may lead to pushing yourself harder the next time or it may lead to giving up completely, either way when we can't do all that we set out to do, we judge ourselves harshly and cruelly.
Next time you come to your mat, while setting an intention during those first few moments of class include "permission to modify". Remind yourself that modifications create a strong foundation that will set you up for success and take you further in your practice. Rather than pushing too hard in each pose, enjoy where your body has taken you and express gratitude for that ability - you may find that once you have accepted where you are today mentally and physically a door will be opened and you can walk right through - the only thing holding you back is your thinking.
Enjoy,
Catie
Friday, April 1, 2011
Vote for me!
HI All,
Last month I came across a Talent Search for Yoga Journal. The winner will be featured in an upcoming YJ article and the top five finalists will get free stuff from Athleta. Well I figured that since I love Yoga and have had some great accomplishments on the mat that I would enter this contest. I would appreciate your support. You can vote once daily from now until April 15 by following this link http://talentsearch.yogajournal.com/view/647
Thank You so much.
Catie
Last month I came across a Talent Search for Yoga Journal. The winner will be featured in an upcoming YJ article and the top five finalists will get free stuff from Athleta. Well I figured that since I love Yoga and have had some great accomplishments on the mat that I would enter this contest. I would appreciate your support. You can vote once daily from now until April 15 by following this link http://talentsearch.yogajournal.com/view/647
Thank You so much.
Catie
Wednesday, March 2, 2011
Yoga for the Core
March is a month of core for me and my students - for those of you who know me well, I am not a huge core person (crunches are definitely not my thing) in the typical sense. But I do believe that a strong core is a beautiful and necessary foundation for any Yoga practice.
My students and I sweated it out to the sounds of Rusted Root, Van Morrison and Natalie Merchant while incorporating Mermaids, Dolphins, and Boats into a Vinyasa sequence. The image that comes to mind is a beautiful serene beachy class but I assure you it was a great challenge and we are all looking forward to great results by the end of the month.
What many people think of when we talk about core strength is a firm flat belly - but this is simply one muscle group of the core - rectus abdominis. But the core is comprised of spinal erectae muscles, transversus abdominis and obliques which are used in everyday actions and are engaged in nearly all Yoga poses. Uddiyana Bandha the upward abdominal lock, is used in poses from Tadasana to Utanasana to Prasarita. Even more core strength is needed to press through Chaturanga and Urdhva Mukha Svanasana and jump or float in and out of Adho Mukha Svanasana.
Having a healthy core consists of more than strength in the abdominal area, it requires flexibility and balance between the muscles that create the entire trunk of the body. Next time you come to your mat focus on your core and you will be surprised to notice how much strength you really do have and how much flexibility and balance can be increased to create even more strength in this area of your body.
My students and I sweated it out to the sounds of Rusted Root, Van Morrison and Natalie Merchant while incorporating Mermaids, Dolphins, and Boats into a Vinyasa sequence. The image that comes to mind is a beautiful serene beachy class but I assure you it was a great challenge and we are all looking forward to great results by the end of the month.
What many people think of when we talk about core strength is a firm flat belly - but this is simply one muscle group of the core - rectus abdominis. But the core is comprised of spinal erectae muscles, transversus abdominis and obliques which are used in everyday actions and are engaged in nearly all Yoga poses. Uddiyana Bandha the upward abdominal lock, is used in poses from Tadasana to Utanasana to Prasarita. Even more core strength is needed to press through Chaturanga and Urdhva Mukha Svanasana and jump or float in and out of Adho Mukha Svanasana.
Having a healthy core consists of more than strength in the abdominal area, it requires flexibility and balance between the muscles that create the entire trunk of the body. Next time you come to your mat focus on your core and you will be surprised to notice how much strength you really do have and how much flexibility and balance can be increased to create even more strength in this area of your body.
Wednesday, July 28, 2010
Building a Pose
I was talking with a freind the other day, she is new to Yoga and was describing her struggle to come into Half Moon. Half Moon is a standing balancing pose which also opens the hips. My friend's struggle resulted from the way the instructor built the pose - from the top down; coming from a standing position and lifting the leg backward. My recommendation was to try building from the bottom up - coming from a forward fold and lifting the leg backward. This advice helped my friend and the next time she saw her instructor, the instructor told her that was wrong. I was shocked to hear that!
The Beautiful thing about Yoga is that each person has a unique practice, an individual journey. Never will 2 people practice the same and never is anyone's practice wrong. We, Yoga instructors, are meant to simply guide you on your journey, to offer knowledge and encouragement.
There are a multitude of Yoga traditions and you will find that with every tradition translation and interpretation vary. A pose called "Crow" in one tradition may be another traditions "Crane", an inhale motion in one class may be an exhale motion in another. Different styles focus on different body parts and function - this is why one style teaches to build from the top down and another from the bottom up, or any other way you can use to build a pose. So does this mean that one is right and the other wrong? Absolutely NOT. Yoga is created and recreated each time you come to your mat, every moment is transformative. Try it from all angles, motions and mindframes. The only way a pose is ever wrong is if it is painful or puts you at risk of causing yourself harm. Other than that - it's your practice, it's your pose, it's your peace of mind - make it what you want it to be and ENJOY!
The Beautiful thing about Yoga is that each person has a unique practice, an individual journey. Never will 2 people practice the same and never is anyone's practice wrong. We, Yoga instructors, are meant to simply guide you on your journey, to offer knowledge and encouragement.
There are a multitude of Yoga traditions and you will find that with every tradition translation and interpretation vary. A pose called "Crow" in one tradition may be another traditions "Crane", an inhale motion in one class may be an exhale motion in another. Different styles focus on different body parts and function - this is why one style teaches to build from the top down and another from the bottom up, or any other way you can use to build a pose. So does this mean that one is right and the other wrong? Absolutely NOT. Yoga is created and recreated each time you come to your mat, every moment is transformative. Try it from all angles, motions and mindframes. The only way a pose is ever wrong is if it is painful or puts you at risk of causing yourself harm. Other than that - it's your practice, it's your pose, it's your peace of mind - make it what you want it to be and ENJOY!
Tuesday, March 30, 2010
Loving Kindness and Witnessing Mind
By far one of my favorite meditations is Loving Kindness. This for many reasons, but mostly because I enjoy extending my sphere of influence and knowing that my positive thoughts can positively affect the lives of others is a wonderful thing. I think one of the biggest problems in our world today is that so many people are focused on the negative, what they don't want, what's the worst case scenario, what if.... and it is unhealthy for those individuals and everyone they come into contact with directly and indirectly.
I have enjoyed working towards a witnessing mind and cultivating a subtle mind as well. This, in my opinion, goes hand in hand with the Loving Kindness by way of acknowledging what you allow to take up space in your thoughts. If we actively seek out the positive and work to reframe or become proactive about the negative it makes so much difference in everything.
Integration of these practices does not have to be a time consuming thing. Loving Kindness is a practice that I can do everywhere, and the good thing is each new place I practice is an opportunity to extend my positivity to a whole new group of people. The bus ride to work, the line at the grocery store, walking on the treadmill - anywhere and you I have a group to send my energy to available. A witnessing mind is simply becoming aware of what my thoughts are throughout the day, starting in small increments. Over time I've become focused on all my thoughts as they come and go and eventually learn to hold on to the ones that benefit me most.
This journey I am on has been a fabulous one - there have been times when I have been thrilled with the strides I am taking and times when I have been greatly disappointed with a setback. But I mentioned earlier and remind myself often that it is the progress, not perfection, that matters most. I have also begun to realize that the more I grow the more tests I am challenged with; if we are not tested how can we measure growth?
--Catie
I have enjoyed working towards a witnessing mind and cultivating a subtle mind as well. This, in my opinion, goes hand in hand with the Loving Kindness by way of acknowledging what you allow to take up space in your thoughts. If we actively seek out the positive and work to reframe or become proactive about the negative it makes so much difference in everything.
Integration of these practices does not have to be a time consuming thing. Loving Kindness is a practice that I can do everywhere, and the good thing is each new place I practice is an opportunity to extend my positivity to a whole new group of people. The bus ride to work, the line at the grocery store, walking on the treadmill - anywhere and you I have a group to send my energy to available. A witnessing mind is simply becoming aware of what my thoughts are throughout the day, starting in small increments. Over time I've become focused on all my thoughts as they come and go and eventually learn to hold on to the ones that benefit me most.
This journey I am on has been a fabulous one - there have been times when I have been thrilled with the strides I am taking and times when I have been greatly disappointed with a setback. But I mentioned earlier and remind myself often that it is the progress, not perfection, that matters most. I have also begun to realize that the more I grow the more tests I am challenged with; if we are not tested how can we measure growth?
--Catie
Subscribe to:
Posts (Atom)