...BUT THE EGO MADE ME DO IT!

 

We have those moments when that little voice in the back of our head pipes up and says anything you can do I can do...and better! Wow what a troubled path this leads down especially when it falls into not honoring our body.  That ego has no place on the mat, but hey we are human and that voice will whisper while glazing at someone's awesome asana.  We all love to look which is just fine if it is a mindful glance which is what I discussed in the Mindful Yogi Peeper post.  Our whole goal of yoga is learning how to to deal with the mental modifications of the mind which includes that ego.

The ego likes to look around and wants to sample everything it sees. That is were our awareness comes in to reel it back.  We want to cut out the commentary and criticism  that the ego provides not only during our practice but everyday life as well. When that little whisper says hey look see that foot behind the head...come on you can do that, you have been practicing longer. Tell the ego to shut it because we know our body and what it is capable of doing that day. Honor your body and don't worry about the commentary. Bring it back to your breath and stay focused. Our body may be able to do somethings one day and the next day it just doesn't happen with the same grace or happen at all. 

Pushing ourselves past our limits leads to injury and maybe even anger at ourselves for letting the ego get the better of us. I speak from experience where I was in a class and got pushed deeper into a posture when I was warm and feeling a small pinch.  The next day I literary had a pain in my tush and a shooting pain down my leg. Here is where the ego came in because I didn't slow my practice one bit...*sigh*. I pushed through classes making a face and modifying where I could.  The ego had won. I was starting to feel better with less pain and decided to take a class without mentioning the injury to the teacher. On a side note NEVER do that! My ego said come on keep up and go deep like you normally do and yeah I got pushed in a position and instant pain returned.

 It wasn't my practice or the teacher that hurt me.  It was all me. The ego is quick to blame everyone else, but my teacher had no clue I was injured or else they would not of adjusted me.  The next few days were spent icing my rear with frozen veggies and being angry for letting my ego get the best of me.  My practice had to be slowed down significantly while I healed because of my my mistake. I should of know better because I teach people to honor their bodies and leave the commentary out.  It is a humbling experience to say the least.  Now when my ego tries to butt in I kindly tell it to hush and focus on my breath and my mat.  

This can be applied off the mat as well.  The ego rears it head in everyday life so don't let it get the better of you.  It wants to be heard and can put us in some unpleasant situations or lead to regrettable decisions. The universe is more then willing to offer us a humbling experience when we let the ego roam free. Take a moment and think about if we are really doing something that is in our best interest or are we letting the ego push us into something that doesn't serve us well.  Let the commentary go. Who cares what the ego says? No one does!  We are in control of our decision making and not the ego.  Tell it to shut it, hush, plug it etc...let the commentary go and honor yourself off and on the mat. 

No My Teacher Said Bakasana!

Bakasana

(bahk-AHS-anna) 

baka-crane

Wait am I am a crow or crane? Well, I am both with a few differences. Baka in sanskrit does translate into crane, but is commonly referred to as crow. Poor confused bird! It also depends on the teacher and class your are in as well. Bakasana is generally the first arm balanced learned going from a beginner to intermediate class.  Consider our cute little crow to the left as the intro bird and crane to the right as the full graduate bakasana. When we first learn crow we are encouraged to bend our arms to make a nice little shelf for our shins to make the pose easier to learn. Our beautiful crane has nice straight legs, well in our case straight arms which adds a whole new woah mama when playing with the balance.

I admit this is a name that would send dread up and down my spine when uttered in class. I had convinced myself that there was no way I had enough upper body strength to pull it off. Wait a sec yes I do...and if you  have been practicing your chaturangas then don't fear the bird! Approach it with a sense of humor and name the different variations that occur when bakasana is attempted.  See me favorite variations below:

Crow in the Sun- your crow is lifted, gaze set  forward, your eyes glaze over as you look down to avoid a bright light(you realized you were up), fudge... bird goes down or in my case to the right of the mat

Windex Crow-bird lifted and you lean forward to prevent from falling back or are working on jumping back into chaturanga and then smack, face plant on your mat like a bird and a windex sliding glass door

Roll back Crow-imagine the tiny crow walking out to the ledge and peering down and goes screw that and rolls back on the branch, this means we look down instead of forward and roll back on our tush

Have fun! If you try and go left, right, back or forward then give it a fun name and try again. This way when a teacher says bakasana the body won't freak. If you just think of it as bakasana then there is only one outcome possible, but if you combine bakasana with the names above then there are options. Maybe it will hit on bakasana or maybe it won't but at least it lifts some of the pressure.

My run down on bakasana position is for what works for my body. It will vary for yours but here is my basic set up:

1. Begin in downward facing and gaze forward at the space between your hands, walk or jump your feet right behind your hands.

2. Keep your feet together and make sure the arms are still shoulder distance apart with the "eye" of the elbow lining up with the center part of the hand between the thumb and index finger. At this point feel free to place a block under your feet for a perch for our bird.

3. Bend your elbows like preparing for chataranga dandasana and inch worm the knees up towards the arm pits resting your shins on the arms. Getting the knees higher up towards the arm pits will help make this easier. Now at this point think about the back side and if it is leaning back trying to stay safely by the ground. Lean forward moving the shoulders forward over the wrists.

4. Think of your upper body maintaining a round like in cat and squeezing the knees in toward the body. GAZE FORWARD! If you look down then see the about names for what may occur. Lift one foot up squeezing in towards the body heading to the tush and add the other. Think of even bringing the shoulders past the wrist more towards being over the finger tips. Core work here meaning that mula bandha and uddiyana bandha are engaged.  BREATH! Oh yeah did I mention holding your breathe will result in a shorten flight time.

5. See if you can keep your big toes touching each other like they are kissing.

6. Slowly lower back down one foot at a time or both. See easy as pie.

Again the above is what goes on in my head for when I attempt to get this pose going.  Everyday your body is different, and it may soar to great heights one day, gracefully fall or stay perched on another.  Don't let it get you down. Bakasana is one of my least favorite poses and that is why I practice it so much.  I approach it with  humor and now I can nail it 8 times out of 10 on most days.  Have fun with it and name every different variation you might encounter.  Below is my favorite video resource on Bakasana from Kathryn Budig:



Yoga for Beginners: How to Do Crow Pose with Kathryn Budig from MindBodyGreen on Vimeo.

The Parable of the Poison Arrow

Have you ever had that moment where you think where is this going to take me? Where does yoga lead? How do I know I will ever achieve enlightenment...now...later...the next life? This could go on forever, but we seem to be impatient wanting all the answers right now.  I have seen people ask their teacher's questions, and then approach me after class remarking that it was no answer at all. Well it was an answer but just not the one they wanted. There are some things that can't be answered right now at this moment. No one person has all the answers. If you believe in the path you are on then the answers will come in due time. I can imagine the commentary now going what the heck is this ambiguous non answers bs.  Patience grasshoppers because maybe not all questions will be answered before you die. Don't you think it is a tad too easy to have the end of the story up front? Our is story is written as we live it. There is no jump to chapter 22, no sneak peak or spoilers. I know sad day right.  I don't want to know all the answers or have this ending spoiled.  Remember we are suppose to be in the present...this moment...right now. I have found this parable to be an amazing tool for the mind when one wonders the above questions.  Enter The Parable of the Poison Arrow:

"It's just as if a man were wounded with an arrow thickly smeared with poison. His friends & companions, kinsmen & relatives would provide him with a surgeon, and the man would say, 'I won't have this arrow removed until I know whether the man who wounded me was a noble warrior, a priest, a merchant, or a worker.' He would say, 'I won't have this arrow removed until I know the given name & clan name of the man who wounded me... until I know whether he was tall, medium, or short... until I know whether he was dark, ruddy-brown, or golden-colored... until I know his home village, town, or city... until I know whether the bow with which I was wounded was a long bow or a crossbow... until I know whether the bowstring with which I was wounded was fiber, bamboo threads, sinew, hemp, or bark... until I know whether the shaft with which I was wounded was wild or cultivated... until I know whether the feathers of the shaft with which I was wounded were those of a vulture, a stork, a hawk, a peacock, or another bird... until I know whether the shaft with which I was wounded was bound with the sinew of an ox, a water buffalo, a langur, or a monkey.' He would say, 'I won't have this arrow removed until I know whether the shaft with which I was wounded was that of a common arrow, a curved arrow, a barbed, a calf-toothed, or an oleander arrow.' The man would die and those things would still remain unknown to him."- Majjhima Nikaya, 63

In as short as possible just believe in the path your on, where you are heading, and the advise of the teachers you believe in. You may not get all the answers to your questions you are seeking but keep going.  Be present and in the moment and onward you go.  

The Eight Limbs of Yoga

*UPDATE: I must share the sad news of the lost of over 5 of my limb papers due to my computer crashing! The posts will begin on March 22nd sorry for the delay.*

Ashtanga Yoga

ashta-8 anga-limbs

The foundation of yoga is bases on eight limbs. It is also called ashtanga which is broken down under own friendly little octopus.  Anyone new to the practice might only focus on the physically aspect or the asana limb.  Understanding of the eight limbs can help the yogi deepen their understanding of the practice and how we do yoga off the mat.  They are a moral compass to help us on our path and strengthen self discipline.The limbs can also be seen as an eight fold path where a student might find an aspect that becomes their main focus and study. Patanjali lays these out in the Yoga Sutras in book two the portion on practice.Listed below are the eight limbs with a brief description:

1.YAMA-abstinence

2.NIYAMA-observance

3.ASANA-posture

4.PRANAYAMA-breath control

5.PRATYAHARA-sense withdrawal

6.DHARANA-concentration

7.DHYANA-meditation

8.SAMADHI-superconscious state

The first two limbs each have 5 parts. Once you understand them you will notice you can't practice one without the other.  The 2 limbs can really help you understand how we take our yoga off the mat by practicing these.  For example, you can't practice truthfulness, satya, if you engage in stealing, asteya.


Yama:


1.AHIMSA-non-violence
2.SATYA-truthfulness
3.ASTEYA-non-stealing
4.BRAMACHARYA-continence
5.APARIGRAHA-non greed


Niyama:


1.SAUCHA-purity
2.SANTOSHA-contentment
3.TAPAS-to burn, accepting pain
4.SVADHYAYA-study of spiritual books
5.ISVARAPRANIDHANA- surrender to God

Take a peak and read on them. Maybe one will call to you or maybe some make no sense. Every time I read them I pick up something different each time. Over the next few weeks I aim to post on all of the Yamas and Niyamas by giving my take on what I have gathered and pulled from them.  Some people think yoga is just about posture, but it is so much more and hopefully the eight limbs with set you forward on your path. Pick up a copy of The Yoga Sutras  and keep it with you.  I have a half price books where I live and got a copy for 10 bucks. I have also include a link below for amazon.com  because their are different commentaries on the yoga sutras. The link is for the book I have that was recommended to me by my teacher:

THE YOGA SUTRAS 

Fried Vegan Friday

Fried Tofu with Homemade Ranch

Ingredients: 

   Homemade Ranch Dressing:

    1 cup  Vegenaise

    1/3 cup vegan sour cream

    1/4 cup organic almond/rice/soy milk

    1 tbsp lemon juice

     1 tbsp fresh chives

1/2 tsp dry mustard

    2 tbsp fresh parsley

    1 tsp dried dill

    1 tsp garlic powder

        1 tsp onion powder

    

   Fried Tofu:

    1  pack organic extra firm tofu (pressed)

    3/4 cup all-purpose flour

    3/4 cup almond/rice/soy milk

    1 1/2 cups panko breadcrumbs

        3/4 teaspoon paprika (try red pepper flakes)

pinch of salt

   canola oil for frying

Directions:


1. Mix all the ingredients for the ranch in a bowl and place in the refrigerator. I think it taste better if it is chilled overnight.


2. Set the tofu flat on a cutting board and slice in half like opening a hamburger bun.  Then cut into strips with desired width. *hint-wider strips hold better*


3. Set up the coating station next. In a bowl mix together flour and non-dairy milk until lumps are gone. In a another bowl, mix together bread crumbs, salt, paprika and whatever seasoning you want to add. Heat canola oil in a large frying pan over medium-high heat and make sure it is enough for the sticks you have. 


4. Coat the tofu sticks in the flour mixture, then into the bread crumbs making sure all sides are evenly coated. Drop some bread crumbs into the pan to listen for the crackling sound to let you know the oil is ready. 


5. Add the sticks carefully to the pan and turn until golden brown. Use a slotted spatula to drain the excess oil and place on a plate of paper towels. Repeat until all sticks have been prepared. Serve with chilled ranch dressing.


This is a variation of Beer-Battered Tofu Sticks with Ranch Dressing  from VegWeb which can be a touch too salty so I made some adjustments and omitted the beer :).

A Sweatzilla and Proud of It!

If you're sweaty and you know it,
Clap your hands

If you're sweaty and you know it,
Clap your hands

If you're sweaty and you know it,
Then your clothes will surely show it
If you're sweaty and you know it,
Clap your hands.

If you're sweaty and you know it,
Tap your foot,

If you're sweaty and you know it,
Tap your foot

If you're sweaty and you know it,

 If you slip your face will show it

If you're sweaty and you know it,

Tap your foot. 

If you're sweaty and you know it,

Shake your head 

If you're sweaty and you know it,

Shake your head 

If you're sweaty and you know it,

So shake your head and show it

If you're sweaty and you know it,

Shake your head. 

If you're sweaty and you know it,

Clap your hands 

If you're sweaty and you know it,

Clap your hands 

If you're sweaty and you know it,

Then EMBRACE the fact and show it

If you're sweaty and you know it,

 Clap your hands.

That is correct...sweatzilla right here!  I thought yoga and slow paced moves in the ac. Okay so I had a slight wake up call in my beginner vinyasa class with using ujjayi breathing to create heat and a room at about 80 degrees. I walked out of there a soaked puppy head to toe complete with arm pit stains, sweat filled ears (yes possible), sweaty cotton undies and my pants looked like I had an accident. Yes I was a hot mess and embarrassed. My mat looked like a filled chalk outline for a body. All the other girls maybe had some slicked back hair but their mat looked untouched.  I even had one of the distinct honors of sweating off my mat.  Panic ran through my mind of my loving teacher slipping on my sweat.  In child's pose I would do a quick swipe all around my mat as a safety pro caution. The worst part was adjustments because they had to grab my sweaty body or lay on it :(. Can you imagine being there in your warrior 1 only to have the teacher smack down by you when she goes to adjust your hips? What do you say to that? Excuse me, but yes that was my sweat pond you swam in.  I have a come a long way from being a baby sweatzilla.

I am now proudly an adult sweatzilla with some tools that help the cause. The basic rules of clothes is moisture wicking fabric. It helps you to dry off sooner and keeps you from feeling weighed down.  Yes, there are moisture wicking undies too but they can be rather pricey. I prefer to stick with  my Target 5 for 20 bucks non cotton thongs. Eww thong, no breathing, wedgies and I am sure the list continues but trust me on this one. If you are sweaty like me then cotton panties will get soaked, slide and bunch. You will learn the ninja move of the wedgie pick in child's pose. If you still doubt me then lift your head in child's pose midway through class and you will bare witness to this event.  I wore a t-shirt my first day because I felt too shy to be seen in a tank.  It was hot and would slide down around my mouth in downward dog.  No thanks, I will let the body be seen in a tank and love it puffy days and all.  Not only does this help to avoid the arm pit issue, but teachers can see your alignment better in clothes that snug the body.  I invested in a Prana headband that helped stop the down pour from reaching my eyes and derailing an arm balance or inversion. Of course none of this fine gear means much without a sweatzilla proof mat.  It will cost a pretty penny but well worth it. Figure most mats cost 20 bucks then add the 30 for the towel or rug you put on top of it, and you should of just bought the  The Mat  from Lululemon for 68 bucks.  I sweat and it absorbs it! My downward dog is strong and stable with no sliding in the warriors. If you want the feel of nothing between you and the mat then it is worth the price.  If it stills seems like too much for you then get the travel mat from Gaim with the RUBBER backing and use it with your mat. I know most people get the Gaim towel and are bummed when they realize the back doesn't have the grips so I included a link for it. Last but not least still bring a towel to wipe down the arms and face because the above only help the cause, but a true sweatzilla will still need the towel.

Now that you have the gear for class and are set please EMBRACE your sweat! Everyone has their different volumes of sweat, but yes it is there. I do adjustments on students, and it doesn't bother me if there are sweaty one bit.  Guys will take off their shirts displaying their sweaty body with pride. Again I will dive right in to adjust no matter how sweaty.  Girls sweat more then boys sometimes and that is just fine. Heck I kinda like seeing the sweat absorb in the mat because I know I am getting out all the toxins and emotional baggage.  So sweat, splash, drip, towel off and don't worry one bit about it. Long live the sweatzilla!

A Mindful Yogi Peeper

My oh my what a big strong asana you have! Everyone does it at some point in the class when they turn their gaze to another's mat.  Your eyes widen in the awe of someone rocking an inversion or arm balance...wait a sec umm where should our focus be? In class our mat becomes our own personal world, but it is in our nature to visit other people's planet. Should I blush or feel guilty for my desire for my foot to go behind my head (the right does it...sometimes :))?  I mean we look at our teacher for direction, and I stare in awe wondering how my side crow with every take flight.  Now just to learn how and why we should be a mindful peeper.


My opinion is the world doesn't end if you take a mindful glance. It is important to look but remember to honor your body and prevent injury by knowing your limits. I admit that early on I was a stubborn and would kick, wiggle and roll in my attempt for inversions.  Luckily I was a rolling pro, but I should of been more aware and understood that I need to stop when my body began to whisper oh fudge we are gonna crash.  Traditional headstand became my most dreaded moment in yoga class. I would look around at everyone coming up with straight legs in an intermediate class and my butt was still in a dolphin plank.  So what if my shoulders were sinking and I was rounding my back...yeah stubborn remember?  I felt left behind and discouraged.  My peeping at others in class led to a feeling of jealousy at their grace and strength. Jealously doesn't belong on or off the mat so not a good sign. I needed to regroup stat!


We have our whole lives to do yoga and the posture will happen when the BODY and MIND are ready.  You can't forget about the mind and the part it plays in being stubborn too. Another thing is some yogis have an amazing mind body connection.  Their body flows in one fluid motion like a hamster spinning effortlessly on a wheel. My hamster tends to get his foot caught. It isn't the end of the world if that asana didn't happen today at that moment. Just because it doesn't happen one day doesn't mean that it is permanently out of reach.  I learned to slow it down and practice pulling my shoulders back and working my way up slowly. This meant not kicking and holding myself up with my legs tucked using my bhandas instead of failing them up and hoping for the best. One day it just happened. I wasn't harping on it and my body was plenty strong and knew what to engage and when. Add to that a beautiful breathe and that was all it took.


So my simple "peeping" glance at my fellow neighbors wasn't the end of the world. In fact it taught me to be  more mindful and understand my body more.  You should never be jealous of a fellow student. The posture will happen for you when the pieces are ready to come together. I have learned to smile when I roll, fall or side plant my face...oh crow. If someone is taking a mindful glance I want them to see yes there are others like you too.  Smile for your fellows yogis in the room so hopefully they won't get discouraged and understand we are all here together as one.  You will fly in your posture when the mind and body is ready.