When life gets busy, it’s easy to find yourself in a nonstop routine that cultivates tension and anxiety. Awareness of not only your surroundings but also your inner emotional state is fundamental to yoke the energy of concentration. The practice of incorporating mindful practices as well as physical effort can help you establish a happier and healthier life.
Your yoga practice doesn’t have to stop when you leave the mat. Whether it’s running out of the house to pick up the kids from sports, making dinner for a family of 8, or even coping with a lost loved one, check out these mindfulness exercises to harness your ability to deal with life’s challenges.
Never underestimate the power of simplicity. Maintain awareness of your breath and focus your attention on moving the breath in and out. This exercise can be done at any time of the day and in any position anywhere. The results can be tremendous.
Now that you’ve focused on your breath, follow your breath beginning to end. Sustain your awareness and let fleeting thoughts pass.
Awareness of Your Body
Tension in the body can be released by the mind. Awareness of the body can help bring oneness to the body and mind. The more peace and harmony in your breathing, the more it will reflect in your body.
Self-reflection is essential to appreciating the wonders of life and letting go of the things that hold us back. Mindful walking is a simple technique that can enable you to find your purpose, increase your well-being, and give you the clarity to navigate yourself through the world.
A warrior never rushes. Combat the addiction to rush and stay present. Slowing down can sometimes be the best way to speed up. Whether it’s moving slower, taking time to think about the things you speak, find perspective on balance by calming the body, mind, and spirit in preparation for meditation.
The combination of mindfulness and physical activity is the crux of combating negative thinking and emotional distress. Although this practice requires discipline and self-control, mindfulness can transform your ability to concentrate and make a breakthrough.
The focal point of mindfulness practices is meditation. The combination of physical and mental practices can train the body to stay calm and be observant. This concentration allows one to
wake dormant energy toward awakening.
Christin Lee is a yoga instructor, entrepreneur, and lifestyle blogger living in NYC. She currently writes for InsiderEnvy with an emphasis and focus on fitness, health, and universal human rights.
Lake Tahoe Yoga began as an idea. For years I would joke about various locations being "a great place for a studio." I never thought I would actually become a studio owner. It wasn't until I was approached by some locals who were curious about my skills beyond counseling that I considered starting my own business. I began with just a few classes, some private sessions, and free classes. Once I began actively teaching, I realized how much I had to learn about business, people and community.
Giving too Much Away
I am enthusiastic about instructing, guiding, and helping others to discover their paths. The teacher in me is always proud to see my students demonstrate their understanding, develop new skills and grow as individuals. While instructing others, I am always learning. It wasn't until it was too late that I realized the very people that I had been supporting, guiding, and instructing were planning on attempting to become my competition. Upon leaving Lake Tahoe Yoga Studio they took more than the knowledge I had shared; they took practitioners, ideas and more.
It is incredible to look back to 2008 and review how rapidly technology, advertising, marketing and business has changed. During this time there have been positive and negative shifts in every field. I have had to change everything about the way I market my business. What will never change is the roots of Lake Tahoe Yoga.
Many of the studios, gyms, etc. in town may be listed on Mindbody or some other app. They may have pretty photos with people posing on their instagram. Maybe they are offering classes at breweries, art studios, wineries, with goats and cats and dogs. They are viciously competing with one another. Lake Tahoe Yoga continues to remain focused on our roots: the practice, the knowledge and sharing it with others.
Putting our Money where it Matters
Lake Tahoe Yoga wouldn't exist if it wasn't for our community. It was the locals that encouraged me to begin instructing and who continue to support the studio. I didn't practice at any other studio in Tahoe. I didn't train with a studio here. I didn't learn how to run a business by working for another studio. Everything at Lake Tahoe Yoga grew through active learning, community engagement & support, and the dedication I have to the practice, studio, and practitioners.
Our social media photos are of Tahoe and people just like you and me doing their best to access more than a pose. They are trying to access Yoga. They are living in this world, working beside you. They are breathing, moving and observing themselves and the world around them hoping to bring forth positive change.
Every penny spent to advertise Lake Tahoe Yoga is purposeful and focused. From local memberships for TRYP, SLTWHS and Tahoe Chamber to social media the advertising is calculated to be the best way for us to reach the community and to give back.
Supporting Small, Local Yoga Studios & Businesses
Over the past 10 years I have learned much about Tahoe South, business, and people. I have grown as an instructor, business owner and individual. I have deepened my understanding of Yoga and what it means to truly practice. I know I am not perfect. I remind my students that not everyone lives life with an open mind and that most people are in service only to themselves. Taking this lesson to heart, I have chosen not to advertise on the popular apps so that I can donate a portion of Lake Tahoe Yoga's profits to local and international non-profits.
When traveling, I seek out the small, locally owned studios that are not listed on Mindbody and do not have fancy advertisements or websites. I have discovered wonderful studios, new instructors, friendships, connections and more. I have expanded this practice beyond Yoga studios and have begun seeking out small businesses, as well. It has opened many new doors.
Go Small, Support Locals
There is no guarantee that the studio you find listed on Mindbody is the best, nor is there a guarantee that the teacher instructing in the basement of her house is any good. You will never know if you don't try it out. How about giving that new teacher in the basement a try before heading to the studio paying to be noticed? Step into that funky little shop on the corner instead of going to the one with thousands of reviews. Ask a friend for a recommendation, ask a local where they go, step off of the beaten path and try something new. For it is only when we try that we know.
Yoga + Focused Concentration = Less Stress
Stress from work, school, and family can build throughout the day until, when it’s finally time to get some much needed rest, you have trouble closing your eyes. You need a full night’s sleep, that’s a solid seven to eight hours every night, to rejuvenate, energize, and refresh the body for a new day. Yoga and focused concentration both offer ways to help clear your mind, slow your heart rate, and prepare your mind and body for better sleep.
Yoga, especially those forms that use directed breathing, reduce the inflammation brought on by stress. Focusing your mind and body before bed has measurable benefits by reducing the activity of proteins that cause stress-related inflammation. Yoga Asana also helps relieve tension and tightness in muscles.
Focused concentration that centers on mindfulness is another way to help center your mind, putting stressful events and thoughts in the background for better sleep. Mindfulness concentration encourages practitioners to focus on the moment so that thoughts and emotions center in the present rather than dwelling on the past or speculating about the future. This type of concentration helps relieve symptoms of depression, chronic pain, and conditions like high blood pressure.
Yoga for Better Sleep
Yogic and concentration techniques can be performed before getting into bed or after you’ve laid down. When doing poses in bed, your mattress type may prevent you from getting a stretch with the same intensity you are used to on the floor, but that doesn’t reduce the relaxing benefits.
Standing Forward Bend
Stand with the feet hip-width apart, folding from your hips toward the ground. Reach your arms to the ground. You can grab your elbows with your hands and let your arms gently dangle for a better stretch. Slightly bend your knees to relieve any strain. Breathe deeply using your diaphragm.
Seated Spinal Twist
Start by sitting on a mat or your bed with both legs out straight in front of you. Bend your left knee, bringing your left foot over your right leg. Gently hold your left leg with your right hand, and twist your torso so you’re looking over your left shoulder. You can keep your right leg straight or bend it toward your left hip. Take up to eight deep breaths, release, and repeat on the other side.
On your knees, sit with your knees wider than your hips and bring your big toes together. Lengthen your torso between your legs. Extend your arms out in front or rest them beside your legs. Let your forehead drop toward the ground or your bed. Take up to eight long, deep breaths before releasing.
Focused Concentration works well once you’re lying in bed. Start by focusing on your breath. Breathe deeply using your diaphragm and listen to the sound of the air entering and leaving your lungs. Focus your mind on the calming sound of your breath. If it helps, focus on a calming word with each inhale and exhale. As you continue breathing, keep your mind focused by pulling it back to your breathing when it begins to wander. Continue until you feel calm, quiet, and relaxed. You may even drift off to sleep.
Special thanks to TUCK for their contribution of this blog and active work in the study of Mindfullness, Sleep and accessing Dhyana (Meditation).
Tuck Sleep Foundation is a community devoted to improving sleep hygiene, health and wellness through the creation and dissemination of comprehensive, unbiased, free web-based resources. Tuck has been featured on NPR, Lifehacker, Radiolab and is referenced by many colleges/universities and sleep organizations across the web.
Although most of Sanskrit can seem like tongue twisters and silliness, as you learn what each word means and how it can be used, things become more interesting.
The Importance of Practice
Throughout my practice as a Yogini and then during my Yoga teacher training, my guru would talk about the balance between practice & effort (Abhyasa) and non-attachment and letting go (Vairagya). Being that my primary interest in Yoga was rooted in the physical benefits, I really didn't care if I was "letting go" of anything, I was more interested in that fancy headstand and holding Caturanga.
Be Willing to Let Go
As my practice deepened, and as I began teaching, I started to learn that if I didn't let go, then I got nothing. What I mean to say is, the more I held on to the practice and the more my focus was on having large classes and making lots of money, the fewer students I had and the more frustrated I grew.
When I opened Svadhyaya Yoga Studio, I had so many other things on my plate that all I could do when it came time to teach was allow my passion to flow outward to my students. I would have classes of 0, 1 or maybe 2 students. I got to know them well and their dedication to the practice was a reflection of mine.
Practice to Grow
Now, almost two years down the road, I continue to be driven by the practice and I try my best to let go of the results. It's very difficult, and it's sometimes a challenge to walk the line between what I want and what I need.
Abhyasa and Vairagya are so important because we have to constantly be practicing in order to grow. We have to always be letting go of the old growth so that we can become new. Just as the snake must shed it's skin, so must we be able to let go of the past and move foward.
Lessons Learned in the Bahamas: Always carry a Machete
Any job can be made easier if you choose the correct tools. On a trip in the Bahamas I decided to collect various coconuts in order to experience the difference between young coconut water and the meat of a mature coconut. I did my research and knew what to look for, then went around the area collecting. When it came time to open the coconuts I discovered that the only tools available to do so were kitchen knives. Oh how a machete would have made a difference! After hours of whacking, smashing, shaving, and cutting, I opened all of the coconuts and was able to enjoy the fruits of my labor. Had I a machete, the work would have taken one quarter the time.
How to Practice Hatha Yoga
Hatha Yoga focuses on the practice of asana, pranayama and kriya. It is the most popular practice in the United States. As a result, there are hundreds of companies selling products to help you improve your practice. Traditionally, there are just 3 tools you need in order to practice Yoga everywhere: your body, your breath and your mind. However, being able to create a space and access poses with ease often requires some assistance. When you don't have your instructor near, a few tools can change everything.
Tahoe Yoga Tools: A Unique Souvenier
Over time we have tested a variety of asana tools. Due to our small retail space, we carry very few. Those that are on our shelves have been tested and proven. These are the tools we use in our studio and the ones we recommend for you to use during your practice. Manduka Mats stay clean, show little wear (over years of use) and are easy to clean. Our foam blocks are lightweight which make them durable and easy to toss to the side, or lift over head. We also get a pretty sweet bulk discount from Yoga Direct. Our Yoga Straps are sold exculsively in the studio. Our director, Jenay, makes them from organic cotton and YKK clips. You won't find these anywhere else. The same goes for our Lavender Eye Sachets. Filled with organic lavender and buckwheat, they are unique to LTY.
Support Your Self, Support Small Business
As you begin to practice Hatha Yoga more seriously, consider the tools with which you approach your practice. Consider the source and the quality. Consider for whom you practice. Join us for a class and gain more than just awareness. Develop the physical skills to access deeper areas of your own body. Lengthen your breath and become aware of your emotions. Learn to listen to the chatter in your mind and quiet the unnecessary thoughts. Do so with the correct tools and you will develop a stronger practice.
1 Manduka eKO Mat
2 Foam Blocks
1 Yoga Strap OR Eye Sachet
Visit Lake Tahoe Yoga to purchase. Orders may be placed online for pick-up at studio.
Yoga vs yoga
During a recent video stream, the difference between capital "Y" Yoga and lowercase "y" yoga was described. The first being the traditional practice as described by the Yoga Sutra and Hatha Yoga Pradipika. The latter, being the practices commonly engaged in by modern Americans. What is the difference? INTENTION: Yoga practitioners are seeking betterment, contentment, enlightenment, while yoga practitioners are seeking a better body, group affiliation and fun. The traditional practice of Yoga has been copied, cut, split, divided and sectioned out. There are hundreds of styles that focus on just a few of the aspects of the practice. As a yoga practitioner, you are only getting a tiny taste of a very big pie.
Be Willing to Listen
To truly practice Yoga you have to be able to honor the traditions outlined in texts from over 5000 years ago while still existing and functioning as a human living in today's society. This is not easy. Many Yogis are perceived as weirdos who are out of touch with the rest of the world. Look at Jim Carey; he understands Yoga, but his words are falling upon deaf ears. Many of those with whom he speaks are not practicing Yoga. What he has to say is difficult to grasp, therefore, it can sound as though he has lost his mind. Yoga practitioners are willing to listen, even if we don't quite understand. We are ready to learn, to experience, to gain wisdom.
Be Willing to Compromise
You perceive the world based upon your upbringing and experiences. You see the world through your own eyes. You will never be able to see it as your brother, best friend, grandfather, or aunt does. At all times, we must do our best to attempt to see the world in another way, even though it will always be shaded by our own perspective. We can compromise. We can reach out to others and meet them where they are. At Lake Tahoe Yoga we do this by offering our weekly Vinyasa & Vino practice.
We are seeking yoga practitioners who are willing to attempt to see the world differently. We want to meet you and hear about how you see the world. We have opened our door to invite you in to learn about the traditional practice of Yoga and to encourage you to try it out.
We want you to feel good, to look good and to have fun as well as to listen, learn and discover your Self.
Join us on Friday evenings for Vinyasa; a sequence of interconnected movements that encourage grace. Then stay for a glass of wine and Satsang; a conversation among like-minded people.
You are out of Balance
You night not notice it, but you have become so comfortable with how things are that you just accept that this is how you are supposed to feel. When was the last time you checked in with yourself? When was the last time you tried something new? When was the last time you felt uncomfortable? When was the last time you allowed yourself 15 minutes of time to allow your thoughts to run wild? When was the last time you allowed yourself 15 minutes to quiet those thoughts?
How well do you know your Self?
In the movie Anger Management, the main character is asked to explain who he is. Can you do this? Without describing yourself as what you do, who you know, where you live, what you enjoy? Can you describe your Self?
Try this: write down that which you do, where you live, what you enjoy, who you know, who you are in relation to others, etc. Now, describe what you look like, what you love and what you dislike about yourself.
Now, read what you have written. Is this you?
You are not your self.
Through the practice of yoga asana we develop an understanding of our habits. We learn that we have, over time, developed practices that protect us, that compensate, that hide the imabalances.
When we direct our breath, we identify the limitations we place upon ourselves and the ways in which we cheat ourselves from accepting who we are and what we need.
When we sit or rest in silence we learn to listen to the chattering within us. We begin to hear our body and breath. We notice the useless thoughts buzzing around in our heads.
Movement, breath and silence help us to identify all of the imbalances to which we are blind; it sheds light upon that which we have allowed to hide in the darkness.
You are your Self
We are not here to direct you through a workout or fix your ailments. We are here to help you to identify your imbalances. We are here to guide you through asana sequences that address physical and energetic change. We are here to guide you through breathing practices that shift your awareness and spark emotion. We are here to encourage you to be silent so that you can hear the chatter of your mind.
It's time to show up. To be here. It's time to seek synchronicity.
Yoga's sister science, Auyrveda, brings balance to our body, breath and mindful practices. By evaluating our lifestyle, eating, sleeping and working habits, we begin to paint a picture of who we are. We begin to see the difference between the self and the Self! We become whole only by breaking apart the pieces of our own individual puzzling selves. Each of us is like a puzzle that appears to be put together, but when you look closely, you see that there are pieces added or misplaced. As we practice, as we shed light upon the darkness, we begin to identify the pieces that need to be removed or replaced.
Book a Synchronicity Session today.
Identify imbalances. Learn how to return to your true nature. Return to synchronicity through specified practices.
We all know that the only way to truly prepare for Winter sports is to get out there and do them. Whether you are heading to Heavenly or Kirkwood, Squaw or Sierra at Tahoe, Yoga Asana and Pranayama as well as mindful practices can help you to feel strong, safe and aware while out on the snow. Try out these simple practices to help you enjoy this year's season. You won't regret it.
1) Asana (Poses)
There are many Yoga asana (poses) that can help you to strengthen as well as recover from your day out on the slopes. An experienced and knowledgeable instructor will be able to guide you through theses poses and teach you how to use them in a way that helps you prepare for your day out, then release afterward.
Yudrasana (Lunge) - raising and lowering between high and low lunges.
Deviasana (Goddess) - holding, and also shifting your upper body from side-to-side.
Virabhadrasana Dvi (Warrior Two) - holding, as well as rotating.
Parsvottanasana - intense side stretch.
Supta Virasana - reclined hero
Svastikasana - auspicious pose/reclined twist variation
2) Pranayama (Conscious Breath)
If you’re heading out to the resort you are unlikely to be the only one doing so. You can prepare for and remain relaxed while sharing the mountain by applying a simple breathing techniques. Not only will they help you to remain calm and patient in lift lines. Pranayama practices can also help you to reduce stress levels while you are out and about traveling and visiting the area.
Victorious/Powerful Breathing (Ujjayi):
Breathe in and out of your nose only.
Constrict the back of your throat slightly so that your breath is audible to you, only.
Feel your breath as it moves in and out of your throat.
Slow your breathing down so that each inhale and exhale is as long as you can make it.
3) Dharana (Mindful Practice)
We can easily become caught up in the cycle of activity and buzz around us while we are out on the slopes. There are people moving everywhere and in every direction. It’s a good idea to step out of the way, look around, and observe our circumstances every once in a while.
Be sure to follow these simple mountain rules to keep yourself and others safe:
-Move to the side of the trail if you need to stop for any reason. While waiting for friends, fixing your gear or taking a break, move out of the way of those who are riding.
-Be considerate of others by keeping your backpack, poles and gear close to your body while moving around or riding the lift. Wear headphones if you like to listen to music and keep the volume at a level that still allows you to hear the liftee and those around you in the case that someone is trying to get your attention.
-Stay in control of yourself, even if your friends are bombing down the slope ahead of you. Most of us don’t get to ski every day. Honor your abilities and be honest about how much control you really have over your board or skis. Everyone, including that 5-year-old grom crushing it on the bumps will have more fun when staying in control.
Find a spot on the side of the trail, pull up a chair, or head into the lodge and relax for a few minutes. Close your eyes and listen to the sounds around you. Enjoy the crisp air and the swish of others sliding by.
To learn more about the poses, breath work and mindfulness practices that keep Jenay peaceful during Tahoe Winter visit LakeTahoeYoga.com.
On October 27th, my pitch for Lake Tahoe Yoga was shown on the Vistaprint Facebook page as part of a live feed during which they provided feedback to business owners.
As I watched the feed with one of my practitioners she commented; "Talk about being vulnerable." I was more overcome with excitement to have Lake Tahoe Yoga reach thousands of people rather than concerned about the fact that I was putting myself out to be critiqued.
I have always seen LTY as a reflection of who I am and what I want for our community. When the studio doesn't do well, I feel like I am failing. When it succeeds, I am encouraged. Regardless of success or failure, I will continue to strive for change and growth both for myself and LTY.
The feedback I received was valuable and will guide me as I move forward in promoting what we offer. I should note that this is not the only feedback I have ever received and certainly not the only contest I have entered. I belong to multiple business groups both locally and online and am often asking for guidance and honest feedback from others. In fact, when we remodeled in 2015, the funding came partially from a contest that I won through a business group created by Quickbooks.
As a business owner, I know that the best guidance comes from those who are in the same boat; people who own or have owned businesses in a variety of locations and fields. Their guidance helps me to learn lessons without going through the struggle and to take consideration of things that may have never occurred to me.
As a yoga practitioner and instructor, I know that there is much to be learned from teachers outside of my local area. I strive to bring traditional, new, and unique practices and ideas to our studio and hope to spread them throughout the basin. My husband often comments that Lake Tahoe Yoga is "where good ideas come from" and that we "populate Tahoe with high quality teachers." I would never assume that I am the only one who is drawing from outside of the area, or that I am the best in Tahoe, but I hope that which I am teaching is having an influence on the yoga community in Tahoe.
The Meaning of Yoga
The word Yoga comes from the sanskrit root word, "Yuj," which means to yoke or unite. No matter the style which you choose, while practicing and afterward, you should feel a sense of self-connection as well as a connection with those whom you practice. No union = no Yoga.
There are two approaches to the practice of Yoga: Hatha and Raja. At Lake Tahoe Yoga we practice both, simultaneously. The effort, or movement, is Hatha. The mindful aspect is Raja. An authentic Yoga practice with offer both physical and mindful practices. Each movement should require focus and attention while at the same time an experience of release of distractions. As the practice continues, you should feel a sense of freedom and one-pointed focus.
Alignment is everything. Any teacher that tells you to "listen to your body," or "move freely in any way that feels good," is doing you a disservice. We each have our own anatomical alignment, but that doesn't mean we are all aligned properly. We have spent years moving in unhealthy, habitual ways. Yoga Asana is designed to help us adjust our bodies into the best position and to move more healthily. While moving, your attention should move to misalignments and a good teacher will help you identify ways in which to correct them.
Breathing is one of the most important aspects of Hatha. In a traditional practice, you will learn the postures first, and then the breath that directs each posture. Each breath is important as it helps to move not only your body, but your energy as well. Poorly directed breath can result in physical issues, mental strain and energetic blockages. Your breath should be effortful, but not forceful. If you are ever breathing with more effort than you are applying physically, you are breathing too hard.
Finally, energetic awareness is the key to a good class and high quality instruction. Your instructor should be able to hold your focus no matter where you are practicing. Shaktipat is the exchange of energy between yourself and your guide during your practice. If your instructor is distracted, unfocused, continuously talking, giving inclear instructions, etc., there is no shaktipat. Throughout the entire practice you should feel as though you can completely let go and just follow the guidance of your teacher.
Yoga has recently become a hot word to add to anything you do. There is Yoga with Kittens, Yoga with Goats, Naked Yoga, Paddle Yoga, etc. With the word yoga being thrown into everything from athletic work outs to types of tea, it can be difficult to figure out what type of yoga is correct for you.