Rox Does Yoga

Yoga, Wellness, and Life

Profound Wisdom from Bob Ross April 18, 2013

Filed under: reflections,yoga lifestyle — R. H. Ward @ 2:29 pm
Tags: , ,

In a week in which some really horrible violence happened in Boston, and in which a large portion of the US Senate voted to support violence, I think it’s a good idea to revisit the words of someone with a gentle spirit: Bob Ross.

Not long ago, I posted about a great inspirational Bob Ross video. Yesterday I saw this collection of 20 Essential Life Lessons from Bob, complete with quotes and images, and I knew I had to share. I hope it makes you smile and think peaceful thoughts about happy trees and beautiful safe places.

 

 

A Class of One April 16, 2013

Filed under: yoga — R. H. Ward @ 1:22 pm
Tags: ,

Last night I taught prenatal class, and my one student seemed to enjoy the practice, but it got me thinking: sometimes I think it’s easier to teach a class of four or six students than a class of one. For my one student, was able to reuse most of the sequence I designed for last week’s class (since she wasn’t there last week, and I had yet another stomach bug this weekend, which limited my ability to plan), while also tailoring the class to her ability level (at 27 weeks, she was capable of more activity than someone farther along). The downside to a class of one, though, is that it just feels kind of awkward: all my attention focused on one person holding a pose. Yep, she’s still holding it. How does she feel in there? Does she feel like I’m staring at her? To divert myself from thinking too much (and also, I admit, to aid my teaching, since I’m still a little rusty), I practiced along with her, but the questions still remained.

For yoga students in general, I can think of a variety of reasons why it would be unwelcome to be the only student – certainly it would be uncomfortable for a nervous beginner! Plus, there’s just a different mindset to “attending a yoga class” versus “taking a private yoga lesson”. If I’ve left the house thinking I’ll be getting one thing, I kind of have to rework my mental image of the event when I find I’m getting the other, even if a private yoga lesson is technically more valuable.

As a student myself, there are times when I would be happy to be a class of one, and other times when I’d really just like to blend into the back of the room, thanks. I can remember once when F and I drove out to a yoga studio an hour from our house for some tourist yoga, and we and one other guy were the only students. On that day, I was delighted for the extra attention and the chance to really get to know a new teacher style at a new studio. I can also remember occasions where I was running late, not feeling well, or just not feeling like doing yoga, but forced myself out the door anyway. On a day like that, even though I almost always  feel better by the end of class, I still wouldn’t want that only-student spotlight on myself.

As a yoga student, how do you feel when you’re the only student in the room? For any yoga teachers, how does it make you feel when you unexpectedly have to tailor your practice to a class of one?

 

Prenatal class and prenatal yoga sequence #2 April 11, 2013

Filed under: yoga — R. H. Ward @ 1:02 pm
Tags: , ,

On Monday night I taught the prenatal yoga class, and I have to say, it felt great. I was a little nervous but slipped right back into my “yoga teacher voice” without a problem. I remembered all the things I wanted to say, and I worked them in naturally – for example, talking about the need for both strength and flexibility in the pelvic floor while we practiced a wall-assisted squat. I was able to work the wall-assisted squat into the sequence in a natural way by moving us over closer to the wall for a balance pose (with only two students, I felt like I had a bit more freedom to work with the space). I’m grateful that Sarah set a precedent for using blankets and blocks in this class, because I think props can be enormously helpful for prenatal yoga (and props aren’t typically used at all at EEY). At the end of class, I tried a new guided meditation, and it flowed nicely. I felt awesome after class, and more importantly, my two students seemed to enjoy the practice. I hadn’t taught yoga in ten months, but it felt like I’d never left.

Here’s the sequence I taught:

  • Begin seated, with a centering moment
    • neck rolls
    • shoulder circles
    • arm stretches
  • Move to all fours
    • cat/cow (actually, cat/neutral, since cow is contraindicated for pregnancy)
    • hip circles
    • calf stretches
    • child’s pose
    • downward dog
  • Step up to forward fold
  • mountain pose
  • Warrior sequence
    • warrior 1
    • warrior 2
    • radiant warrior
    • triangle pose
    • goddess
    • wide-legged standing forward fold
  • Repeat standing sequence on the other side
  • balance pose at the wall: tree pose
  • wall-assisted squat
  • floor poses
    • cobbler pose
    • happy baby pose
    • pelvic tilts
  • inversion: legs up the wall
  • savasana with guided meditation
 

Prenatal Yoga: Teaching Prep April 9, 2013

Filed under: yoga — R. H. Ward @ 1:24 pm
Tags:

Last Monday night, I went to Sarah’s prenatal yoga class at East Eagle Yoga, with the idea that I could observe the class in preparation for teaching it in a few weeks. This was an all-around great idea. Arriving at the studio, I got to see J and a few of my other teacher training friends, who were wrapping up an earlier class. The prenatal class was great for me physically, a perfect workout for my recovering body (because I fell off the yoga wagon again: this time with an illness that led to an ear infection for YB and 3 1/2 days out of work and a possible sinus infection for me).

And professionally, it was great to observe Sarah teaching. She structured the class much the way I would, but she has so much experience with and passion for prenatal yoga, so I picked up some good language specific to the needs of a prenatal class. At one point, resting in mountain pose, Sarah talked about the importance of moving between tension and ease during childbirth: the ability to work hard during moments of tension and then relax completely in moments of ease. It was only a few words, but it really struck a chord with me, since if I hadn’t been able to relax completely between contractions, I don’t know how I would have made it through YB’s birth.

The other big thing I liked about Sarah’s class went beyond asana. She made time at the beginning of class for her students to talk about their pregnancies and share both physical and emotional concerns, and she shared some of her own worries as well, with her due date right around the corner. This felt so important, and it’s something I wish I’d had during my pregnancy. I’ll definitely be continuing this practice when I take over the class.

Overall, seeing Sarah teach refreshed my memory on the research I did last year when I was pregnant and teaching prenatal yoga. I feel like I can do this job in Sarah’s absence, do a good job of it, and offer something worthwhile to the students.

 

Stop Worrying April 4, 2013

Filed under: wellness,yoga lifestyle — R. H. Ward @ 12:49 pm
Tags: , , , ,

I was impressed with this article: The Most Surprising Regret Of The Very Old — And How You Can Avoid It. The author, Karl Pillemer, asked hundreds of older Americans what they regretted most, and the answer was often that they regretted the time they spent worrying. Here’s a quote:

Their advice on this issue is devastatingly simple and direct: Worry is an enormous waste of your precious and limited lifetime. They suggested training yourself to reduce or eliminate worrying as the single most positive step you can make toward greater happiness. The elders conveyed, in urgent terms, that worry is an unnecessary barrier to joy and contentment.

The implications of Pillemer’s research are clear: don’t waste time on worry. Instead, go out and live your precious life! The article includes three tips for how to accomplish this, including focusing on the short term instead of the long term (present moment!), and practicing an attitude of acceptance. This strategy fits right in with what Patanjali tells us in the Yoga Sutras: when negative thoughts arise, positive ones should be thought of instead. For more ideas along these lines, check out my past post on Yoga & Emotions: Worry.

What do you think? What are your techniques to reduce how much you worry?

 

All of my peeps do yoga April 2, 2013

Filed under: yoga — R. H. Ward @ 1:38 pm
Tags: ,

 

I hope you all had a happy Easter, a great Passover, or a pleasant spring holiday of your choice. (For more yoga peeps, check out this and this.)

 

Books: Caretaking a New Soul, edited by Anne Carson March 28, 2013

Filed under: books,yoga lifestyle — R. H. Ward @ 8:24 am
Tags: , ,

Caretaking a New SoulCaretaking a New Soul, edited by Anne Carson, is an anthology of short essays about spirituality, education, and young children, aimed at families who don’t follow a traditional Christian path. Most people in the US are Christian; of adults who no longer practice, or practice a different faith, many were raised in a Christian household, chose a different path later, and are now searching for meaningful rituals and traditions to share with their children. Caretaking a New Soul fills that need, exploring a variety of faith perspectives, from Buddhist to pagan to the “buffet style” spiritual practitioner who likes a little bit of everything.

My favorite pieces in the collection are those from the Buddhist perspective, as that’s the faith closes to my own ideals.Raised Catholic myself, I appreciated the advice on how to teach meditation to a child in two essays: “The Education of the Buddhist Child,” by Rev. Jiyu Kennett, and “Call It Something Else,” by Karey Solomon. In “The Education of the Buddhist Child,” I really appreciated the perspective shift in discussing the differences in raising a Buddhist versus a Christian child. In “Call It Something Else,” Solomon talks about one specific method for teaching meditation to preschoolers. I’m looking forward to helping YB learn how to “make her star shine bright.” I’ve made copies of both articles for future reference.

The book was first published in 1989, with only a new preface added for the second edition in 1999, and this shows a bit in the content. I didn’t see any essays from a Hindu perspective, which would have been a welcome addition to me, or a Muslim perspective, which would have been great to include, but the second edition was published before Muslim spirituality came onto the scene in such a negative way with 9/11. Understandably, the need to demystify Muslim spiritual practice and childrearing wasn’t yet a major issue. There’s also very little discussion of alternative families. This issue doesn’t necessarily affect spiritual practice, but there are a lot of mentions of mothers and fathers that just wouldn’t be applicable for many modern families. And there are many “new age” sorts of references, and the pagan perspectives felt a bit dated to me. Overall the book still has a lot of excellent content for parents as spiritual seekers and teachers, but the reader has to be aware of the time lapse.

Interestingly for me, the pagan pieces made me think about my own bias: even in essays where I agreed with every substantive thing the author had to say, I still rolled my eyes at terms like “Goddess” and “Magick”. Why? As my husband F pointed out, a child is more likely to comprehend the idea of saying a magic spell over terminology like “the power of positive thinking” and “self-actualization”. Who cares what you call it, if it works? And reverence for the earth and the environment is important to my own spirituality, even if I don’t talk about the Earth Mother, and it’s definitely something I want to share with my daughter. Regardless of the words used, respecting the spiritual practices of others is important to me, and I will always want YB to be respectful, so I definitely have to examine my attitudes before I pass negative perspectives down to her.

In one section, Carson talks about how parents want more for their children. For many of us, our parents wanted us to have more than they did, largely in the sense of material goods and status: a good education, college, and fancy house and car. Carson, writing in the 1980s, notes that she wants her daughter to have more in the emotional and spiritual sense: more freedom from violence and prejudice, more self-confidence, more strength. That statement struck me hard, because those are the exact things that I want my daughter to have that I didn’t (and doing the math and realizing the Carson’s daughter is probably just a few years younger than I am makes me a bit sad, but also glad for the steps forward that have been made just in my lifetime). Thinking critically about spiritual issues and education is one of the main ways we can begin to build that future for our children.

 

Wellness and Work March 26, 2013

Filed under: reflections,wellness,yoga lifestyle — R. H. Ward @ 12:16 pm
Tags: ,

Nursing for Wellness in Older Adults, by Carol MillerIn my new job, I have the opportunity to think about wellness surprisingly often: I was assigned as editor of the book Nursing for Wellness in Older Adults. It its current edition this book features a photo of a beautiful, relaxed, peaceful older woman doing a yoga pose (the entire editorial team agrees: we wish we knew this lady!). Just imagine how delighted I was to be assigned this book project the week I started my new job. Wellness for older adults is one of the reasons why I wanted to become a yoga teacher in the first place. Working on this book seemed like a cosmic sign that I’d made the right decision in leaving my old job, where my books were typically about surgically managing disease, but rarely about healing more than the physical. This is one reason why I think I’m much happier working on books for nurses rather than books for doctors or surgeons – although both groups work in the medical field, the nature of the work they do is fundamentally different, and the work of the nurse feels closer to my own calling as a yoga teacher and a karma yogini than that of the doctor.

Recently I’ve been pondering what the focus of this blog should be. I started the blog to write about my yoga teacher training experience; without that as an organizing principle, I’ve just been following the lead of the blog title, “Rox Does Yoga”, and writing about things that are related to yoga in some way, even if the relationship is only in my mind: sometimes yoga postures or breathing, sometimes meditation or spirituality, but often things like physical fitness, exercise, happiness, goals and resolutions, motherhood and parenting, vegetarianism, and even fantasy and science fiction every once in a while. But “Rox Does a Lot of Stuff That’s Sort of Tangentially Related to Yoga” just isn’t very catchy. I’d been fiddling with the wording on my About Me page for a while when it finally struck me: “wellness” is a perfect term to describe what I do here. Physically, wellness incorporates yoga, physical fitness, and other health-related topics, but it can also include spirituality, parenting and relationships, and my interest in happiness and, more recently, resolutions, because all of these things contribute to a person’s overall wellness. It took my work at my day job to bring this perfect word to mind. Hooray for cultivating wellness!

 

What to really expect at your first yoga class March 21, 2013

Filed under: yoga — R. H. Ward @ 1:21 pm
Tags: , ,

I love this fun snarky post by Rob Pollak: What to really expect at your first yoga class. Accurate in many ways, especially “you will have no idea what is happening” , and I love the ending. Because no matter how confusing, weird, and embarrassing yoga may seem the first time you try it, it’s totally worth sticking with it.

 

Beginning Again… Again March 19, 2013

Filed under: yoga,yoga lifestyle — R. H. Ward @ 1:15 pm
Tags: , , ,

Recently I wrote about how I was starting to get my yoga practice back by carving out some practice time early in the mornings. Well, soon after that post, the entire family – F, YogaBaby, and I – all came down with a stomach bug. It took us days to recover. Then a family member visited from out of town, the entire family caught a low-level cold, and finally the disaster that is daylight saving time hit us hard. Any parent can tell you that “springing ahead” wreaks havoc on a small child, and it wasn’t too kind to F and me either. And so my yoga got off track again. I know that life is what’s happening when your plans get derailed, and maybe someday I’ll look back fondly on the vomit, screaming, snot, and exhaustion of the past month, but let me tell you it was not exactly fun to live through.

One of the worst things about a month like this, to me, is that I always seem to lose my yoga time right when I need it the most. Last week, for example, when YB was still adjusting to the time change and refused to go to bed for the fourth night in a row, I set her thrashing, howling little body in the crib, went to another room, and yelled and punched the floor. (Yes, the floor.) I felt frustrated, angry, and helpless, and knowing that none of it was YB’s fault just made me angry at myself for not having more patience. These are the feelings I count on my yoga practice to help me control; having that quiet time to check in with my body and spirit and to center myself helps me so much to be a calmer person.

My challenge at times like this is to find that calm center on my own, without the framework of an asana practice. That night I couldn’t find it. But YB cried for less than ten minutes before rolling over and falling asleep on her own – I was upset for a lot longer than she was. No amount of singing and cuddling from me could help her to do that, that night: she had to find it herself. The bedtime routine has improved steadily since then, and last night I had my sweet snuggly baby bedtime back. I appreciated it even more after the rough nights.

After a relaxing weekend and the chance to catch up on some of our lost sleep, F and I have started setting the alarm clock early again. We’ll gradually work backwards until we’re getting up at 5:30 again, but we started with getting up just ten minutes early yesterday. I did five half sun salutes in my bathrobe, then sat quietly on my meditation cushion for a few minutes. It’s a start. What’s important isn’t how many times you fall out of the routine – it’s being able to start fresh and begin again, and again, and again.