An Athlete's Dilemma; The Body Connection

"One would think athletes are connected to their bodies, but it's actually quite the opposite..If they were, they wouldn't put themselves in harm's way." (Keith Mitchell, former NFL linebacker for the Jacksonville Jaguars)

Keith Mitchell, former NFL linebacker for the Jacksonville Jaguars, sustained a spinal cord injury and found himself paralyzed after a devastating tackle in 2003. Yoga, which was introduced to him in the hospital, now has him not only walking but practicing and teaching yoga as well. An article about his experience was passed along to me today and is such an amazing reminder of how important it is for all people, and especially athletes, who tend to put their bodies through the ringer, to learn to tune in to, respond to, and honor what their bodies need to keep them strong, healthy, and most importantly, safe. 

When I was running at least 30+ miles a week and training for marathons, I really thought I was connected to, in tune with, and had compassion for my body. The truth, I've come to realize, was that I was quite the opposite for the very reason Mitchell states above - I put my body in harm's way over and over again. I ran when my body was tired and begged for rest. I ran through pain and illness.  I ran through just about everything until I started practicing yoga on a regular basis. Suddenly my body began to feel different. It felt better, it was happier, it even looked and felt stronger. For the first time, I could actually hear and respond to what my body needed each day. Now I know that some days it needs rest, other days a nice long run is what its craving. But yoga has been the key to opening up my eyes and ears to what is important for me and for my body each day.  

Running is great exercise, there's no arguing that. But if we're not careful, it can have the opposite effect, causing excess stress to our skeletal and muscular system and increasing our risk for injury. We're often led to believe that more is better - run faster, run longer, run harder. But when we do this without listening to our bodies when they beg for rest, when we ignore the pain and push through, we are abusing our body. The body is something to be cherished, not abused. It is the vessel that carries us through life, creates and sustains new life, and harbors our soul. Yoga can help us to find balance within ourselves so that we can also find balance in what we demand from our physical selves. 

Day 262 of #MyYearOfYoga

"Laughter is such a healthy exercise. Somebody is laughing -- that's perfectly good exercise, join him. Somebody is being playful -- if you have time, join him." ~Osho

Yesterday I had a chakra reading done and based on the results I put together a short yoga sequence to rebalance my out-of-balance chakras. As I began my practice, I anticipated and very serious and meditative practice. About halfway through, though, the baby started fussing and eventually ended my practice early. Before going to attend to him, I was laying on my mat feeling frustrated when this thought passed through my mind: "Its ok, you're exactly where you need to be." It can be so hard to remember, but in each moment of our lives we truly are exactly where we are meant to be. It may not be the place or situation that you had planned for yourself, but because you are experiencing it, it is right. Realizing this makes life remarkably easier because it teaches us to let down our guard, to stop resisting, fighting, and trying to get away from our life as it is. Our plan is nothing more than that - OUR plan. But because everything in the Universe is connected - you, me, nature, the animals, the sounds, feelings, and energies that encompass what it means to exist - because of this, our plan must be let go as needed for the connectivity of the bigger picture, our Universal alignment. In the end, my practice turned silly and playful. Baby and I finished my practice together laughing and giggling. They say laughter is the best medicine, so perhaps the sound of my baby giggling helped bring some balance back into my heart chakra, my own laughter balance my throat chakra, and listening to that voice telling me it was ok, was my third eye chakra working out its imbalance.

‪#‎laughter‬ ‪#‎yogababy‬ ‪#‎oshoquotes‬ ‪#‎chakrabalancing‬ ‪#‎chakra‬ ‪#‎yoga‬‪#‎yogapractice‬ ‪#‎yogamama‬ ‪#‎letgo‬ ‪#‎beherenow‬ ‪#‎bewhereyouare‬ ‪#‎universe‬‪#‎playfulyoga‬ ‪#‎balance‬ ‪#‎yogapose‬ #yoga ‪#‎yogi‬ ‪#‎yogini‬ ‪#‎liveyouryoga‬‪#‎bridgepose‬

Yoga for Runners Pose for the Day...Figure 4

As a runner, there are several reasons why I love this pose. To begin, its a balance pose so it requires concentration, breath awareness, and strength. Its challenging, yet calming, teaching us to quiet our mind, be still, and breathe when we just want to come out of the pose. Not only does Figure 4 offer these mental benefits, but it also opens the hip and knee and strengthens the standing leg and ankle.

Begin in Mountain pose.

Inhale, raise your arms overhead.

Exhale, bend both knees and sit your hips down into chair pose. Keep your weight in your heels and your core strong. You should be able to see your toes in front of your knees.

Bring your right leg up and place your right ankle above your left knee on your thigh.

Bring hands to heart center. You can stay here or sink down further, bringing your arms to rest on your right leg and deepening the stretch in your right hip.

Hold and breathe 8-10 breaths.

Repeat on other side.

Day 255 of My Year of Yoga

"I still love today" said my 4 year old when I commented on the overcast sky. I know I write about my kids a lot and especially my daughter (since she's been around longer than my 4 month old son) but that little girl is simply my greatest inspiration. I never realized, until I began the practice of living my yoga, the positive, uplifting, and wise words and actions thatso often come from her. Children can truly be our greatest teachers. Their light has not yet dimmed, the veil of experience has not been pulled over their eyes, their genuine intuition and connection to their spirit has not been tarnished. My greatest wish would be for the children of this world to remain forever in that state and for the rest of us to return to it. Namaste.

#yoga #yogi #yogini #yogamama #treepose #wisdom#lovetoday #namaste #liveyouryoga #dailyyoga#yogadaily #yogapractice #yogateacher #spirit#connection #shineyourlight #inspiration#yogainspiration #yogagirl #iowayogi#yogaeverydamnday #yogalife #om #hollyfloodyoga

Day 253 of My Year of Yoga

"Ong namo guru dev namo" means "I bow to the Divine Teacher within." In a lot of my writing I talk about my teachers, the people outside of myself from whom I learn, especially my children. But my own inner teacher must be acknowledged because without that, I would not have the ability to see what is before me. We are all our own teachers. We all have the knowledge, theunderstanding, the light, and the spirit within us to show us the way. We do have the answers we need, we just haven't all learned to open ourselves up to our innate wisdom. Yoga poses, pranayama, or breathing exercises, and meditation unlock our energy blockages, quiet our overactive minds, and cultivate balance, concentration and awareness. It's with this practice that we begin to know ourselves, recognize the answers, and live a more joyful life. Trust yourself, trust the process, and trust your journey, for you are Divine and you know the way.

#Divine #trust #faith #trusttheprocess #yogapractice#knowyourself #meditation #wisdom #balance#awareness #yogapose #pranayama #spirit #innerlight#shineyourlight #liveyouryoga #yoga #yogagirl#yogamama #yogaeverydamnday #namaste#yogainspiration #yogajourney

Day 251 of My Year of Yoga

"People wait all week for Friday, all year for summer, all life for happiness." ~Unknown
We always seem to be waiting for something, looking for the end result or the big reward. We have a hard time being content with whatever we are doing or wherever we are in the moment. We go so far as to make ourselves unhappy now in anticipation of some great joy that awaits us down the road. But what I've found as I've brought a daily yoga practice into my life, is that joy can only be found in the present. It's not something that we can work towards or that we are entitled to, it's something that we already have. We just have to stop waiting for it and let it in, right now, in this moment. 

Mommy and Me Yoga: Core Workout Demo

Here's another little demo of some mommy and me post-run yoga! This one focuses on some core strengthening you can do with baby. I'd suggest holding your stretches a bit longer than I did if baby doesn't mind and adding some more reps to the core work and bridge pose lifts, but you get the idea. And if you have time and baby enjoys it, you can start with the sun salutations I posted the other day (click here) and then move on to this workout. Enjoy and namaste yoga mamas!

Letting It Go: How Yoga Cured My Obsession With "Putting in the Miles"

I used to be a very avid distance runner. I ran marathons, half marathons, and 200 mile relay road races. A 10k felt like a sprint and a 5k wasn't really worth it. I ran 6 days a week, usually at least 5 miles a day, and this was during the off season. I hate to admit it, but there was a time when I called myself a runner not just because I ran, but because I ran long distances. I thought running less would make me less of a runner. At the time, I emphatically claimed to not have an obsession with putting in those miles each week, but looking back, it seems pretty obvious; I was all about those miles.

Then along came my now-4-year-old daughter, who, as it turns out, brought yoga into my life. During my pregnancy I ran for the first 5 months or so, then walked or did the elliptical when that became too uncomfortable. This was the beginning of my practice: Letting go. I had to let go of 30+ miles a week and eventually, running altogether. I had to let go of doing things on my own time, getting my workouts in every day, and bouncing right back to my pre-pregnancy body and level of fitness. I had to let go of trying to be perfect and I had to reevaluate what was really important. I started doing yoga once or twice a week then eventually began running again. But something had shifted with my running by this time. I was still pretty determined to get my miles in each week once I recovered from child birth but now my intention was different. It was more about staying healthy and active than miles. I gradually became more and more aware of how I felt during my runs and the need to push through pain began to subside. I walked when I needed to, I stopped to stretch when my muscles felt fatigued or sore, and I gave myself the day off when I was just too tired. Some of this was the effects of mommyhood but it was also the start of my mindfulness practice and the start of my daily yoga practice.

In yoga we practice mindfulness in many ways, one of them being through body awareness. As we move through and hold poses and as we breathe purposefully, we learn to recognize and listen to the subtleties of our bodies. We become aware of where we are tight or stuck. We recognize our holding patterns and what we are clinging to. We learn to let go of what no longer serves us. For me, I've learned that, at this point in my life at least, those miles no longer serve me. I run because it feels good and it's good for me. I run because it makes me happy. But when it stops feeling good, when it feels like a chore, not a choice, then I stop, take a break, and do something else that brings me joy.

One of the most profound things that yoga has taught me is to be present - present to my breath and present to what my body needs and is experiencing. Yoga is not about pushing through pain, rather it's about recognizing and honoring our limits. It's about being kind and compassionate starting with ourselves and being present to the sensations of our body.

I imagine I'll go back to distance running when my kids aren't so little or when I have more time or just whenever it feels right, but for now, I have permission from myself to be content right where I am. 

Day 247 of My Year of Yoga

Day 247 of #myyearofyoga :
"We all cling to the past, and because we cling to the past we become unavailable to the present." ~ Osho
Or we worry about the future or dwell on our to do list...there are so many things that take us away from the present moment. Our lives are overwhelmed by our schedules, deadlines, and commitments. We are constantly juggling tasks and rushing from one thing to the next, trying to get as much done as we possibly can. But between the multi tasking and the run around we loose sight of life because we are forever looking either backward or forward. Life only happens in the present, right now. We all have busy lives and things to do and we can't simply drop our responsibilities and abandoned our commitments. But we can slow down, take time to breathe and see what is before us. We can reevaluate our to do list and give ourselves permission to assess what is important today and what can wait until tomorrow. I've started choosing the top 3 things on my to do list that are the most important to accomplish today. I can get three things done without being overwhelmed. It's an attainable goal. Once they're done, if there's time, I can add another. I've found I accomplish far more this way, I still have time to devote to myself, and I'm more present for those who need me. Let go of the past, let go of the future, and be present to what is truly important.

#thepresentmoment #bepresent #letgo #letlifeflow#liveyouryoga #presence #yogaforlife #yogapractice#yoga #yogi #yogini #yogagirl #yogaeverydamnday#yogainspiration #dailyyoga #iowayogi #oshoquotes#yogaquotes #slowdown #breathe

Day 244 of My Year of Yoga

Day 244 of #myyearofyoga :
Be playful was my intention for today. When I woke up this morning I knew the day ahead was going to be fun but also a little chaotic. Four kids on a hot day at the Madison Zoo during a holiday weekend could easily result in flustered and crabby kids (not to mention a flustered and crabby mom), but then again, it would only be as good or bad as I chose to make it. We often build things up in our head, determining the outcome before the event even occurs. Looking at things from a negative point of view only fosters negativity. On the other hand, building up expectations can also lead to disappointment or annoyance when things don't go according to our plan. So rather than going into my day today with any form of expectation, I chose to go with the flow, to be playful, and to see and experience the day as it unfolded.

#beplayful #playfulness #kidsyoga#mommyandmeyoga #crowpose #letgo #gowiththeflow#letlifehappen #havefun #enjoylife #perspective#madisonzoo #yoga #yogi #yogini #yogamama#yogagirl #yogaeverydamnday #yogaforlife #namaste#liveyouryoga

Mommy and Me Yoga: Sun Salute Demo

Between parenting, working, chores, and all the other things that seem to float into our lives, it can be a challenge to fit in a regular workout. This is one round of sun salutations that I've done with my 3 month old and he loves it! Doing just 3-5 rounds of this on each side is a great little workout. You'll strengthen your core, legs, and arms, get your heart rate up and even sweat a little. And you get to spend some quality time with baby too! Remember to use your core and keep your knees bent when you're lifting baby off the floor.
https://youtu.be/VgPIJY9aRHw

Day 243 of My Year Of Yoga

Day 243 of ‪#‎myyearofyoga‬ :
Patience, patience, patience, breathe, breathe, breathe. I offered this to a friend the other day and it made me think about how I apply this to my own life. And how I sometimes forget to. Everything will happen as its meant to happen and in its own time. That time just might not be the time we've predetermined for ourselves. When we are injured, whether physically or emotionally, we heal. It's our natural state to be whole. Our bodies know intuitively how to heal, it is just our minds that prolong the process and make it seem unbearable. Pregnancy is not an injury, but when I was pregnant, I couldn't do a lot of the things I could once do. And postpartum, I had to give myself time to heal. What I had to continuously return to was the understanding that my body knew what to do. I am meant to be whole and so, I allow it to be so. When things in our lives are put on pause or seem out of reach, we must remember, patience, patience, patience, breathe, breathe, breathe.

‪#‎breathe‬ ‪#‎patience‬ ‪#‎yoga‬ ‪#‎yogi‬ ‪#‎yogini‬ ‪#‎yogamama‬ ‪#‎yogaeverydamnday‬‪#‎yogaforlife‬ ‪#‎yogagirl‬ ‪#‎dailyyoga‬ ‪#‎liveyouryoga‬ ‪#‎acceptance‬ ‪#‎healing‬‪#‎bepatient‬ ‪#‎bepresent‬ ‪#‎bewhole‬ ‪#‎yogapose‬ ‪#‎yogapractice‬ ‪#‎letgo‬‪#‎letgoofcontrol‬

Day 242 of My Year of Yoga

Day 242 of #myyearofyoga :
Why do we try so hard to be perfect? For whom are we trying to be perfect? Our friends? Our family members? Strangers? It occurred to me this morning that no one really wants you to be perfect. In fact, it's often someone else's apparent perfection that makes us feel imperfect. But when we have the chance to see others in their natural state, it's comforting. Brene Brown, in her book, Daring Greatly, describes perfectionism as "a defensive move. It's the belief that if we can do things perfectly and look perfect, we can minimize or avoid the pain of blame, judgement, and shame." And truthfully, the one who is bestowing the most judgment upon us is ourself. As a friend of mine said when I showed up to her 5:15 a.m boot camp class one morning with food stuck in my teeth and dried drool on my check (I mean, really?), she hugged me and said "this makes me feel so human." And that's exactly what we all are, human. We're not perfect nor should we try to be. We should simply do our best, act with good intention, and be our best self - whatever that may be.

#beyou #beyourbestself #yogamama #yogababy #yoga#yogi #yogini #behuman #daringgreatly #brenebrown#iowayogi #perfection #yogaeverydamnday#liveyouryoga #liveauthentic #dailyyoga #yogaforlife

Yoga. A Runner's Best Friend

I hear a lot of runners say they don't do yoga because they aren't flexible, or they're intimidated about being in a room full of bendy bodies and being the only one who can't touch their toes. To that I say, first off, in nearly every class I teach there are people (plural) who can't touch their toes. No one cares if you "can't do the pose" except for you. And, I might add, you can do the pose because a good instructor will offer options to make each pose work for each person. 

Second, saying you can't do yoga because you're not flexible is like saying you can't go to the dentist because you have bad teeth. That's why you go! Yoga will make you more flexible! You're not expected to come into the studio for the first (or even hundredth) time and do a "perfect" asana practice. Yoga isn't even all about the asana, or physical, practice. That's the draw that brings us to the mat, but the practice goes far beyond that, and for a runner, this multifaceted practice has tremendous benefits.

Let's start with the obvious. I've noticed that most runners don't stretch out sufficiently after a run. I've been guilty of this in the past, saying "I don't have time for 15 minutes of stretching. I have to get my miles in." Oh, those miles! Why do we do it to ourselves? I've found yoga to benefit my running, not to mention my life, so significantly that I would go so far as to say do one less mile so you have time for 15 or even just 10 purposeful minutes of yoga post run. 

During last year's running season I co-designed a half marathon training program that integrated yoga with a running program and I used it to train myself and a group of runners for the Madison Half Marathon in Madison, Wisconsin. There were first time half marathon finishers in the group, and others, myself included, who ran their personal best, or PR'd. In fact, in all my races that season, while running less and making yoga integral to my training, I either PR'd or came close. Yoga, it seems, is a runners best friend. 

The potential to run faster isn't the only draw of yoga for runners though. It also prevents injury, increases mental focus through mindful breath work and meditation, and makes you a more efficient runner. Yoga not only builds strength and increases flexibility where runners need it most, it also teaches you to slow down, something most runners aren't encouraged to do. Yoga is about the self and so when we practice we're encouraged to free ourselves from competition, to not worry about what the person on the next mat over can do, and to instead focus inward. A regular yoga practice allows us to nurture and care for ourselves, to recognize our holding patterns and where we are tight or stuck, and to work with those parts of ourselves instead of always pushing through it or working against it. As a long distance runner, I was all about pushing through pain, being tough, and getting the miles in. Yoga has taught me that it's ok to back off when there's pain, to honor how my body feels, and to be mindful of my intention when setting out for a run.  And with that, it's truly made me a better runner and a better me.

"Yoga isn't about touching your toes. It's about what you learn on the way down."

Day 240 of My Year of Yoga

Day 240 of ‪#‎myyearofyoga‬ :
Let it go. Sometimes your day doesn't go quite as planned. But usually when you look back on what didn't go as planned, you realize that it was just a series of little inconveniences, small annoyances, or just your plan not working out exactly as you wanted it to. But is any of this really worth the energy that we spend on it? Is it really worth it to let that frustration turn into anger, and then to project that anger onto others? I had to remind myself of this today when I found myself losing my patience with my kids because I was frustrated over the little things that weren't working out according to plan. We must be able to let go of our plan when things go in a different direction, stop resisting what is actually happening, and realize that our energy is better spent working with the now rather than against it.

‪#‎letgo‬ ‪#‎letlifehappen‬ ‪#‎gowiththeflow‬ ‪#‎yoga‬ ‪#‎yogi‬ ‪#‎yogini‬ ‪#‎yogamama‬‪#‎nonattachment‬ ‪#‎namaste‬ ‪#‎kidsyoga‬ ‪#‎yogaeverydamnday‬ ‪#‎yogapractice‬‪#‎yogaforlife‬ ‪#‎yogadaily‬ ‪#‎yogaflow‬ ‪#‎iowayogi‬

Day 239 of #MyYearOfYoga

Day 239 of #myyearofyoga :
Life is amazing. Have faith in this knowledge no matter what your day brings. Life is a gift and even the hardest of hardships are simply part of your journey. Walk it with your head held high. 
#lifeisgood #lifeisajourney#walkyourownpath #befree #lifeisagift#liveyouryoga #yoga #yogi #yogini#yogababy #yogamama #acceptance#faith #namaste #hollyfloodyoga

Runner Pose of the Day: Revolved Half Moon

Revolved Half Moon (Parivrtta Ardha Chandrasana) is one of those poses I love and dread at the same time. Its a wonderful pose post-run or after you've warmed up sufficiently during an asana practice. I incorporate this pose a lot in my 12 week Yoga For Runners Series (YFR12) because it requires a steady breath, patience, strength in the legs, core activation, balance, and deep twisting - all things beneficial to a runner. It's also an intense stretch for the hamstrings, glutes, and and lower back so be sure to do this pose after warming up.

Often times it is suggested to come into this pose from Half Moon (Ardha Chandrasana) but I'm not an advocate of this transition because the rotation from open facing hips (facing the long side of the mat) to closed (hips square to the mat) and all the way over to open facing on the opposite side can, over time, be rough on the hips. I prefer to come into the pose from Forward Fold (Uttanasana).

From Forward Fold, lift your left leg up and straight back behind you, making your body into an upside down L shape. If you have tight hamstrings, start with your knees slightly bent, then begin to straighten as you lift your leg up. Keep your hips square to your mat. Ground firmly into your standing leg keeping some softness in your knee.

Keep your left hand on the ground or place a block beneath it to bring your torso more parallel to the floor. Start with your right hand on your right hip and begin to rotate your torso to the right. Keep your spine elongated and imagine your breath being sent into your hips and spine, creating more openness. Eventually, you will bring your right arm straight up to the sky. Continue to breath, lengthen and twist gently. Stay for 5-10 breaths, then slowly come out the same way you came in, ending in Forward Fold. Repeat on the other side.