Yoga is Not Just Asana...

Yoga is not just asana.
Asana is a part of yoga.
Yoga is also breath work, meditation, self-study and ritual.
Describing yoga is like describing the sky.
Yoga is there- so's the sky- both limitless.

A book I was reading today summed up what
being a teacher means to me.
As a yoga teacher- you point to the stars.
Teach how, what, why maybe
but YOU are the one who OWNS the experience.
What will you do with it?!

The journey of Yoga is to each his/her own.
Having the tools isn't enough-
they must be practiced
with diligence & a good heart,
with smooth steadiness & ease.
A persevering practice- doesn't mean it never flails.

Sometimes my practice lacks so I practice more intently.
Over and over.
Just like listening to my breath.
Over and over.
Just like tending to & loving my Monkey Mind.
Over and over.
Repeat.

My practice will never look the same.
It grows and teaches me nothing anyone else could.

Don't lambaste yourself for not practicing enough.
Most likely you practice more than you think you do-
Again- Yoga is not just Asana...

Just keep showing up to the Mat.
Keep coming back to YOUR yoga.
Over and over.
Repeat.

Honor YOUR practice-
Honor YOURself!
And Rock it!
Xo- Suz

Setting an Intention

Many classes I've been in or taught
have asked the student to
set an intention for their practice.
You can do this anytime you practice or
it may not be something that appeals to you at all.

Here's the skinny-
Setting an intention at the beginning of your practice
then taking a few moments or breaths mid-practice
to refocus the intention
and finally
ending by bringing the intention back into focus
really is a beautiful thing to add to your practice.

How to choose an intention-
Think of what you want more of in your life...
maybe it's compassion, patience, peace, love or health.
Think of someone or something you love...
maybe it's your partner, your child, your pet,
your independence or your faith.
Think of a cause you feel strongly about...
maybe it's clean water for all, equality, peace,
ending world hunger or
living in a cruelty-free world.
All are valid and worthy things.
Finding that which resonates in your heart
is what will best serve you.

Keep the intention simple so you can come back to it.
For example- setting the intention of dedicating your practice
to your sisters cousins grand uncle who may or
may not have leukemia
because it could just be gas but no one really knows...
may not be the best served intention but
setting the intention of dedicating this practice to Bob
or to health will be better served.

Also- in setting an intention- pick something positive.
Dedicate your practice to your health, well-being,
your friend who is having a hard time,
a child you know who's struggling etc.
Setting the intention of being cleaner, being a better mom or
not yelling at the cat again are valid
yet can be turned into positive statements.
Plus- stating them as if they've already happened
is even better and more potent.
For example- instead of I wanna be a cleaner person- say I'm pure.
Instead of I wanna be a better mom- I am a wonderful mother.
Instead of I won't yell at the cat again- I am compassionate.
Get the idea...

Setting an intention for your practice does a few things...
First- you can set the same or a different intention each time.
It helps keep your practice fresh and focused plus it's a great way to
incorporate your needs and what will serve you best.
Second- it encourages positive self growth and well-being and often pours over
into your daily life rather than just on the mat.
Finally- it brings joy.
It just feels good to feel like you've done something to help-
yourself or others.

Add this practice to your day.
When you awaken- set an intention in the same way.
At lunchtime- remind yourself-
even taking a few slow breaths to emphasize it.
At dusk- reaffirm the intention.
At bedtime- reaffirm the intention.
It's amazing how this seemingly simple thing
can enrich your daily life
as well as your yoga practice.
No yoga mat needed...

Any questions- lemme know.
Rock your practice!
Xo- Suz

Breakdown: Standing Forward Bend

Consider the forward bend the hub of all poses.
If you begin with, insert between each pose and end with a forward bend
you will most likely feel the neutralization of the spine.
Every time the spines twists, turns laterally, bends back or extends-
surround that movement with a forward bend.

Some forward bends on the knees include-
cakravakasana
(moving from table to child's pose)
and vajrasana
(moving from standing on the knees to child's pose).

Some forward bends on the back include-
apanasana
(lying with knees at chest with palms on knees- fingers facing toes...
inhale extend arms away- back rocks gently off the mat-
exhale pull knees to chest- low back presses into mat.
and the "L" pose
(lying with knees at chest- hands at sides...
inhale reach heels to ceiling, arms overhead and rest behind you-
exhale- return to neutral).

Let your breath facilitate the movement in this pose.
In any pose always
but the standing forward bend
has such a logical utilization of breath
as it lifts you out of the pose
and pours you right back in.

A stay
(breathing in the forward fold for 3-5 breaths-)
will stretch the low back and hamstrings.

Practice it for yourself using your breath to guide you.
Any questions please let me know!
~Namaste~
Suz

Ps- the sacrum
is the large triangular bone
at the base of the spine connecting in part
to the coccyx (tailbone).
http://en.wikipedia.org/wiki/Sacrum

Self Study- How many times a day do you hold your breath?

I've discovered a fun little game.

In trying to just focus on my breath throughout the day-
I'm shocked again and again at
how many times I catch myself holding my breath.

While driving.
When playing video games.
When waiting for the thrill in a movie.
When in anticipation of anything- even a restroom...

By focusing on your breath throughout the day-
Notice -make no judgment- the quality of your breath.
Is it shallow, smooth, deep, or hurried...
Just for fun.
Make it a game.

You may be surprised at what you find.
How easy it is.

Just notice your breath...

Self Study: Alignment

I've been thinking a lot about alignment lately.
Not just physical alignment in poses but spiritual alignment.

For me- I feel aligned when I'm not sure what's next for me
and I'm ok with that- I'll know when I need to.

Think about your alignment...
are you aligned with your values-
are you aligned with your breath (in cultivating smoothness & ease)-
are you aligned as the kind of friend you want to be-
are your choices aligned with
the kind of person you'd like to be...

By trusting my alignment in the universe, within myself,
the not knowing doesn't unnerve me because
I know it'll come when the time is right.
It used to scare me to not know -
I used to think I needed to know all the time
but what I've learned is when I trust my alignment-
all I need to know is
that I'm in the right place at this moment and as moments pass
I'll be in the right place
for the next thing I'm aligned to do...

By practicing asana and keeping your breath at a smooth steady place;
by bringing it back to that place over and over,
you are establishing your alignment (within your breath).
Aside from your asana practice- your alignment is
strengthened every time your choices reflect
your values and the person you want to be.
Many times the choices aren't easy but by choosing to
stay aligned to your values etc over and over-
the same smoothing and evening that happens to your breath
tends to show in yourself and in your ability
to remain aligned within.

In time tending to your breath in asana teaches
that you needn't react to every little thing.
You may not need to know what your doing
or where your going in life right now
but by strengthening your alignment -
you learn to trust that you are right where you need to be.

Let me know what YOU think...
Rock YOUR practice!
Xo- Suz

ReFill YOUR Well

In wanting to be the best version of myself I can be -
I have to vigilantly Refill My Well.
How can I take care of others if I can't take care of myself?
We don't ask that of ourselves often enough or
our bodies may scream it and we don't listen.

Taking the time to ReFill Your Well
is self nourishing.
I often remind my students to take the hour or so of class
to ReFill Their Wells
by escorting thoughts into the lobby and
continuously bringing their awareness to their breath.
Throughout the entire practice,
breath awareness,
awareness of breath,
body,
practice
to savasana.
I like to think of savasana (corpse pose/ resting pose) as
putting the cap back on Your Well.

After your practice, lie at least 5 minutes in savasana.
Let your body absorb and take in all the energy you just created.
Let your mind absorb the peaceful calm from your practice.
Let your spirit rest, renew and refresh.

Put the cap back on Your Well.

Remember- your well needs to be re-stocked.
Lovingly do so.
Rock YOUR Practice!
Xo- Suz

Self Imposed Kick in the Arse

When I've got nuthin...
When I don't wanna practice or maybe I do but well just don't.
This is when I go to a group class.
Maybe even a few.

The energy of others in the room,
along with having an instructor there to lead you
through a practice rather than doing it on your own
has an up-lifting and revitalizing piece to it.

About once a month-
I NEED to go to a group class to practice.
It revitalizes my home practice.

At home- no one's with me to challenge me.
Mostly I can do it just fine but every so often- I need a kick.
Hello Group Class.

If you mostly practice at home- find a teacher you love.
A class you feel safe in.
A class you can attend to give yourself
a little kick in the pants, a re-boot,
or as my friend says- to light a fire under that ass!
There you may practice poses you'd forgotten about
or learn something you can add to your home practice.
If you have questions- Ask while you're there.

Maybe the means aren't necessary & a home practice is your only option.
Do something different in it.
Take your practice outdoors, let your pet join you (animals are great yogis!),
listen to music if you normally don't,
face the other way- anything to shake things up.
Try a new DVD with an instructor you've been curious about.
Maybe practice poses you normally shy away from.
Or just sit and breathe.

Keeping it interesting & even fun will make you
want to arrive on your mat to practice.
After shaking things up in my practice- I'm back to Rocking it!

Add any tips or tricks you use to stay focused-
to keep practicing- to continue showing up to your mat
when no one else is watching!
I'd love to add them to my practice too!

Rock YOUR Practice!
Xo- Suz