restorative yoga – Page 2 – YogaBirds Pilates

May 1, 2013

Jazz Festing & Yoga (of course)

It’s festival time! Every year for almost 40 years, there has been at least one (if not more) member of my family present, out ‘in the Gumbo’ of music, food, art, and culture that is the New Orleans Jazz and Heritge Festival. This year my cousin Savannah and I are carrying the torch. We have been festing together since we were kids.

The fairgrounds can seriously tap energy stores if not adequately prepared. From experience and lessons learned we know to carry a bag of survival essentials to deal with sun, mud, port-o-lets, and logging miles on the track. It takes practice and stamina to work it right.

latenite — **(Very) Late Night Dance Party**

Along with the festival comes about ten straight days of incredible night shows all over town that run into the wee early morning hours. A big fest day can literally mean 18 hours.

Considering that one of the main reasons to be out in all of the wonderful madness is THE DANCING, it’s essential to keep our bodies feeling good and well. This year at the fest I heard more than a few folks talking about aching backs. And this just breaks my heart. No suffering allowed at Jazz Fest!

But, I can relate and it’s totally understandable. My back gets tired and aches after doing anything strenuous for an extended time and a New Orleans party is no joke! Whether it is the joyful occasion of a marathon of music and dancing, or any event that calls us into full mobile action for a considerable duration of time, we can and should participate fully without it taking a massive toll on our bodies. This is about enjoying life after all, right? So how do we do it all and still feel great for another day?

And yes, my answer is once again yoga. In this year’s scenario of epic Jazz Fest stamina, I have been extra diligent about weaving 5-15 minutes of restorative yoga breaks throughout my days. When I do the poses, if it’s possible, I give myself the full treatment of bolsters, blankets and an eye covering. If that’s not possible (or if I am out on the fairgrounds) I simply lie on my back with bent knees and cover my face with a hat or t-shirt or something. I turn the cell phone ringer off, and use the cell phone as a timer to make sure that I stay in the pose for a good amount of time–at least 3 minutes, but preferably 10. Using a timer actually helps to calm and quiet my mind more deeply and quickly which leads to the deep relaxation of the muscle fibers that restores them. Then the timer lets me know when it’s time to resume with activity.

fairgrounds — **The Pearly Festival Gates**

This past weekend I did a supported bridge pose for 10 minutes before leaving for the fest. After a full day of walking lots and dancing in the sun to funk, blues, and rock-n-roll, when I got home, my back was tired. I did legs up the wall and reclined cobblers pose. And voila, the ache-y tired back was completely restored in a matter of minutes and I was ready to go out for another round of fun. Saturday night required a few supported poses too, and the payoff was great. I had enough energy to stay up and watch one of the greatest music lineups of the year which started at 3am. Yes. Oh yes I did stay out all night long dancing! Which I have not done in as long as I can remember. My alarm clock (that wakes me up) went off before I went to bed. I can safely say that has never happened.

I even surprised myself that I was still up with energy to spare! No aching feet or back. And I am ready for another 4-day full weekend of it starting tomorrow. It hasn’t always been like this for me. There was a time when at this point in the festivities I was having to force and push myself into unhealthy places to endure the fun. That’s one way to do it, but I am much more happy and healthy (which is really what it’s all about) this go around. It’s all yoga and dancing and art and culture and most of all good company that fuels my fire.

At 40, I am more vibrant and have more stamina than I did in my 20’s and 30’s. This year’s Jazz Fest I feel better in body mind and spirit than ever. The longer I explore the art of restorative yoga as a daily practice, the more I believe in the healing and supportive gifts it offers in every scenario that life presents.

So…Get thee to a bolster, and then meet me ‘in the Gumbo’ for some dancing!

If you have enjoyed this post and photos, you’ll find more good stuff at the Yoga Birds Facebook Page, Yoga Birds Twitter Feed, and at Instagram. PEACE LOVE YOGA & KEEP IN TOUCH Y’ALL

April 6, 2013

Bathing Suit Trauma No More

For almost ever, there has been nothing that paralyzes me with anxiety more than wearing a bathing suit in front of people. This was highly inconvenient growing up on waterfront property and living in a town where life happens on The Bay. Not to mention that Summer is about 8 months long. A crippling negative body image settled in to my psyche around five years old. And has pretty much held a grip on me (manifesting into a rock hard ball of tension in the core of my belly) until very recently.

Last year when I turned 40 I ‘gave’ myself Restorative Yoga for my birthday. Basically I allowed myself to use more of my mat time in less vigorous practices.

A couple of funny and wonderful things have happened. My active practice has evolved into a few times a week doing the traditional Ashtanga Vinyasa Yoga Primary Series (which has always seemed ‘out of reach’ physically but is now quite joyful). I do restorative poses daily…sometimes as a full practice, sometimes just one or two poses. Really whatever time and schedule allows. Everyday I take my restorative medicine. Everyday I allow myself to meet my inner state. It, like daily meds tend to do, has profoundly affected my overall mental state in a most positive fashion.

When the editor of Access Magazine called and said she wanted to feature me in the April issue I was flattered and grateful. But then the ‘dreaded’ details emerged…”Oh, I have to wear a bathing suit?” My auto-pilot defense mechanisms immediately surfaced and I almost declined, as it would be unfathomable for me to pose in front of a camera in my most vulnerable state. But as if someone else was speaking I heard my voice say, “Yes. Where do I show up?”

I’m not sure what force intervened that day and helped me accept this great honor and offer by the magazine. But I do know that as shoot day approached, with nervousness rising, I just–did what I do- pause, turn in, focus on breathing, calm again. Repeat. My daily practices of yoga and meditation continue without fail no matter what is happening, so I always have the support of my ‘meds’.

I carried my yoga practice with me to the shoot and throughout the whole day. The most liberating part about the whole experience was that I felt comfortable and confident in my skin. I had a blast trying on as many bathing suits as time would allow. Who is this person?!?!? It was fun. I felt great. And I am not only still breathing, but excited to get out on the beach in a bathing suit this Summer!

Thirty-five years of the shackles of severe self-consciousness issues…gone bye-bye! Bathing suit shopping here I come! I could not have arrived at this victorious moment without my yoga. I bow to it and to a new found 40 year old inner peace and calm…the depths of which are apparently endless.

March 23, 2013

Fibromyalgia & Restorative Yoga

**Rest in ‘Legs Up The Wall’ gives relaxation & vibrancy to the body.**

Fibromyalgia is an arthritis-related condition characterized by chronic muscle pain and stiffness, aches, soft tissue tenderness, headaches, dizziness, nausea, fatigue, disordered sleep and more. Because the causes for it are unknown it is referred to as a syndrome rather than a disease. Approximately 11 million people in the U.S. are affected by it. Most are women ages 30 – 50.

If you or someone you know well suffers from fibromyalgia, you are more than likely aware of how debilitating it is. I have seen many women- loved ones and friends, suffer so badly from it that they can barely walk or prepare meals, let alone participate in any kind of joyful activity.

Often physicians or health practitioners will suggest yoga to fibromyalgia patients. Vigorous styles of yoga are obviously out of the question for those in the depths of chronic fatigue and muscle pain. More appropriate is restorative yoga, which is passive, yet vibrant, and adaptable to any individual including those with special conditions and needs like fibromyalgia.

Restorative yoga poses are supported by props such as bolsters, blocks, straps, blankets, and chairs. They emphasize relaxation of the muscles. The support helps the body let go of deeply held tension. By letting go of that tense energy, the inner body is spacious, more vibrant, and energized. The props also encourage good alignment which facilitates energy distribution throughout the whole body. By practicing good alignment, posture and balance improve.

**Restorative Poses in the chair encourage good alignment and posture for optimal energy flow in the body.**

I work with several students suffering from fibromyalgia. Some days conscious breathing in savasana is all they can do. Other days they have more energy to work in various poses. Across the board, those suffering who have made the practice a consistent part of their wellness regime have had major improvements in the quality of their lives. It is amazing and utterly gratifying to see this kind of healing happen.

Restorative yoga is not only wonderful for those in critical need of relief from the constellation of negative symptoms of chronic pain and fatigue. Everyone needs to recharge their energy batteries regularly.

We are a stressed out nation! What a wonderful world it would be if we all allowed ourselves to rest and restore as regularly as we truly need it.

Rest thee on a yoga bolster today! If you are interested in private or semi-private restorative yoga sessions in your home or mine, please click here to see my offerings.

March 6, 2013

Best Yoga Practice For Weight Loss

When asked “what is the best yoga to do?” by people who have weight loss goals, my first response is usually Restorative yoga. Considering the scientific fact of the matter that weight loss is brought about by creating a negative calorie balance through decreasing energy intake (eating fewer calories) and increasing energy expenditure (burning calories, i.e. moving and sweating), it seems counter intuitive that to practice rest and stillness would be my answer to the question.

There is almost nothing more frustrating to the overweight person than to be told….”it’s simply a matter of eating less and exercising more”. Well, no shit Sherlock! Thanks for the info. Pardon my angst.

My personal experience with being overweight was that I was completely mentally consumed with a negative body image and gripped by food obsession issues. I KNEW what needed to happen, I just couldn’t mentally get there.

Restorative yoga helps to bring calm not just to the body, but to the nervous system and mental state as well. This is integral to changing the behaviors of compulsive and mindless eating that so many of us are prone to.

In the very first yoga class that I ever attended (which is a whole other blog post), when we were led into savasana (the final rest pose, which is a restorative pose) I was able to completely let go. I let go of the grip that I had been unconsciously holding in my belly for Lord knows how long. My shoulders which had also been holding unconscious tension, softened to the floor. And my consistently clenched jaw gave way to its natural supple state. These were no small feats.

I had not experienced this kind of peace in my body EVER. I didn’t even know that this kind of clarity and lightness of body existed. Afterwards, when I was alone, I wept. I knew I was carrying excess weight around, but I had no idea how much stress, and anxiety I was carrying in my body. I knew I had to release this pain out of my mind, body and Spirit just to live. Yoga simultaneously illuminated that I needed to release the suffering and gave me tools to do it.

There was literally no turning back.

That is how yoga, and specifically Restorative yoga saved my life.

After my first class, slightly desperate to find that same savasana experience again, I eventually and quite accidentally found an Iyengar Yoga class wholly dedicated to restorative postures. I was a dedicated student of that method for 10 years and still incorporate much of the philosophy into my daily practice and my own teaching style.

Ever since these early experiences I have been an advocate for the restorative practice for myself and others, no matter what the health aspirations are.

Restorative yoga (in addition to active yoga practices and cardiovascular workouts) has been a vital component in my wellness regime and healthy weight management for the last 15 years. It is and was THE answer for me.

Please check my Teaching Schedule for Restorative Yoga Offerings. Or contact me if you have any questions or are interested in Private Sessions.

I wish you Peace on your journey to balance and the life you are meant to live.

Love,

Melanie

June 12, 2012

Nervous Wreck? Triathlete? Wanna Go Deeper In Asana?

Does This Scenario Look Familiar?

Often I hear …”When I get more flexible, I will come to see you in yoga”. If you have ever had an inkling of this thought, please read on…

Last week’s Advanced Studies lesson hinged on the idea that flexibility is a function of the nervous system. Meaning, that when you are stretching, and your body tells you (sometimes loudly) that you have reached the edge of the stretch, you have not really come to the end of the muscle’s ability to lengthen, you have come the point where your nervous system can no longer handle the work. You have come to the current end point of comfort-ability, familiarity, and sustainability. Think about a pose like pigeon pose, or a seated forward fold (or some pose where you experience resistance). When you come to the place in the pose where sensation overpowers breath and all of your senses, you (hopefully) back off to where you can breathe with ease and mindfulness. This discernment and mindful breath work at the ‘edge of our ability’ is actually the part of practice that is addressing and soothing the nervous system while simultaneously applying intense stimulus to ‘go further’. It is in this moment that the body, breath, and subtle-body are sitting in ’round-table negotiations’, communicating beyond the realm of intellect and language. The consistent practice of symbiosis of body, mind, breath, Spirit, and intention often allow us to move (possibly microscopically and incrementally) a little deeper into the pose, thereby cultivating more flexibility and a deep sense of calm where we once thought we were at ‘the end of the rope’. This lesson is applicable not only in asana, but in situations where we may need to cultivate a little bit more flexibility, but are facing resistance (whether our own or some other force’s). Breathe in the face of challenge. Same lessons over and over, right? It always comes back to the breath, doesn’t it?
Meditation, pranayama, restorative yoga, yoga nidra, yin yoga…these are all practices that activate the parasympathetic nervous system which supports and is supported by quiet, calm, introspection, and the harmonizing of our energies. Interestingly, skillful resting practices are the key element to getting ‘deeper’ into our active adventures. Whether we are working 9-5 (or more), pursuing a triathlon season, engaging in an active asana yoga practice, raising kids in the beautifully hectic world, or simply feel frazzled, over-heated and ‘had it up to here (insert hand gesture at forehead level)’…it’s time to address taking care of your nervous system. Take time for breath practice, meditation, and the inner work of yoga to enhance and enrich the outer work in which we must or choose to endeavor.

Re-Train Your Nervous System. Find Your Inner Peace

Check out these upcoming events I am offering at Yoga Birds.

Pranayama Yoga & Meditation
Saturday, June 30 , 1-5:30pm

Meditations on Bhagavad Gita
Wednesdays, July 11, 18, 25, 6-10pm
(asana practice followed by meditations and discussions)

Yoga Series For Brand New Beginners
(go to week of July 10 at online schedule to sign up)
Tuesdays 5-6pm, July 10, 17, 24, 31
(due to the progressive learning nature of the series, drop-ins are not permitted)

You CAN retrain your nervous system and reach new depths of peace in whatever you are doing… on and off the mat.

In PEACE LOVE PRACTICE & YOGA,

Melanie

August 11, 2010

Got Your Back!

This week in my Anusara-Inspired® Yoga classes we are working on progressive sequences to Eka Pada Urdhva Dhanurasana. This is a full backbend with straight arms and one leg extended. It is a BIG pose with beautiful lines, one of my all-time favorites.

Backbends are exhilarating. They bring lightness and vitality to the body/mind that ward off lethargy and depression tendencies. The physical emphasis is on opening the heart, lungs, and chest (not bending the back as deeply as possible, which is a common misconception about backbends). One of my other favorite backbends is the supported Bridge pose where the hips rest elevated on a yoga bolster. It is total Bliss and we do it all the time in my classes in Restorative Yoga or to cool down in a vigorous asana class.

Someone commented yesterday that she can straighten her arms in reverse table top, but can’t find straight arms in the full backbend. She is a highly intelligent woman with a very strong and consistent practice. She understands yoga, but her current ‘block’ in the backbends does not surprise me. Backbends come with a certain amount of healthy fear-for you can’t see where you are going. Part of her resistance is instinctual caution—a wise and good quality that smart people have! Backbends require cultivating a trust in knowing ‘what’s got your back’. This is where the elements of consistent practice and engaging fully with your foundation come in to play.

I joke about my journey into backbends—my work is in cultivating ‘healthy fear’ and more controlled skill. I was the kid who was just fine with the Nestea plunge, or diving backward into the water. I have had to work on being cautious and to not go so fast and deep into unknown or unseen territory (not just in backbends).

Everybody can enjoy the benefit of these wondrous poses because their primary purpose is to bring balanced vitality to the front and back sides of the body. And the real measure of success of practicing these poses is not by how deeply one can get into the backbend, but how much easier sitting and standing and walking with a firm and upright back becomes. And we can all use a healthy dose of that!

August 6, 2010

Heart ❤ Space

Yesterday was kind of perfect! I arrived at work early to practice the progressive sequence to Eka Pada Galavasana (an arm balance pose aka flying pigeon or flying crow), which I taught again in the 9:15am class. Some people are into it and a few aren’t. One person arrived to class unaware that the schedule had changed, expecting a different teacher and class. She made a slightly rude comment that could be construed as unnecessary and kind of hurtful. But she was totally unaware. So instead of being all defensive and hurt, I took her abrasiveness as a learning experience. Ahhhh, the yoga it is always teaching me. Once again everyone worked with heightened inner-strength and focus that is just beautiful to watch.

After Anusara-Inspired class, I taught Restorative yoga which is always a joy. It was especially nice yesterday as my mom and sister showed up for class. I planned the class in honor of my sis who is expecting twins in December. Restorative yoga is an utterly relaxing and refreshing and cooling experience that can easily be modified for pregnancy. In honor of my sister and the two bambinos growing (and fighting for space in her belly—literally the boy has already ‘punched’ the girl in utero), the theme of yesterday’s class was about creating space through becoming still and observing the breath. Creating more space and openings internally for more breath and prana to move through our bodies can be a daily activity to enhance our experience of living. When we connect with the source of our inner spaciousness and clarity, we start expressing ourselves outwardly with a sense of expanding freedom, openness, and transparency—communication straight from the heart. And I really wouldn’t want it any other way.❤❤