Don't Tough it Out

Notes by Mae from Peter Marchand's Podcast 

Goddess of Void: Dhumavati

Don't know what to do?

When you don't know what to do, the mundane tasks are always there. There are always plenty of things to do. The problem is never "is there something to do?" It's more about just doing that thing that needs to be done.

When you don't know what the next step is, this is actually a tremendous opportunity to meditate. Go deeper into your yoga practice. Unroll your mat and repeat the mantra "I accept that I don't know what's next."

Suffering has to be dealt with by accepting that our karmic attachments must be broken. What is our Karma? It is fate. It is the sum of previous actions. It is a theater! It is a play of life. 

When something devestating happens, it could mean you are made smaller, you must cope with loss, and/or your face may not be so nice to look at. But it will pass. You will heal.

When you don't know what to do, don't try to solve the problem. Don't look for answers.

Focus on cleanliness, warmth, and safety. Make your bed. Do the dishes. Put away the laundry. Make a warm beverage to enjoy on your favorite spot on the couch. Draw yourself a hot bubble bath. Look for the person you know will give you a good hug. Go for a walk in nature and be amazed at the miracle of life. Whatever you are facing, it is in Divine's hands. Ground down and let. it. go. Be thankful for what you have now!

When you don't know what to do, you actually know exactly what to do. 

Go do it!

From accepting that we have a problem, we come to meet the void and the emptiness, the darkness and realize how important it is. We realize how important silence is when we reach the void. When we can accept the void, all bad feelings go and we can at last find peace. When we accept that we can't get the answers, we no longer need it. When we focus on healing instead of trying to tough it out, we do much better in life.

Namaste. 

May all beings everywhere be free from suffering! Divine, make it so!

Kind regards,

Mae

Phases of Trauma

Reflections on “Healing Developmental Trauma” by Laurence Heller and Aline LaPierre made by Mae

What does NARM stand for?

Neuro

Affective

Relational

Model

The Neuro Affective Relational Model or NARM states that we have 5 basic core needs:

1. Connection

2. Attunement

3. Trust

4. Autonomy

5. Love/ Sexuality

Connection

Connection with ourselves and with others. Do you feel connected to your family?

Attunement

Attunement to our emotional and nutritional needs. Do you listen to your body when you need to eat/ stop eating? Do you eat foods that love you back?

Trust

Trust in oneself and in others. Can you trust yourself to do what you say you will do? Can you trust others and ask for help when you need it?

Autonomy

Autonomy to say no without guilt. Do you feel like you are a people pleaser or can you say NO when you need to?

Love/ Sexuality

Love and sexual expression without fear of rejection. Do you feel bonded with your partner?

NARM works to support personal and cognitive development in everyone but especially adults who were traumatized as children and struggle with survival mode triggers.

Survival Mode Triggers 

• Needs not being met

• Neglect/ Abuse

• Failure on caregiver’s part 

Survival Mode Triggers Show Up As

• Difficulty relating to others

• Difficulty processing emotions

• Disconnection from self

• Constant need for distraction

• Unaware of one’s own needs

• Feeling like one’s needs are irrelevant

• Hyper independence

• Hyper codependence

• Need to always be in control

• Feeling like a burden when a need must be met

• Difficulty saying “No”

• Self esteem based on superficial qualities

• Insecure in bed

Survival Mode Triggers Impact

• Body - Breathing, heart rate, blood pressure, sleep, digestion, skin texture and color

• Mind - Self regulation, internal dialogue, ability to use whole brain

• Relationships - Behavior, emotional patterns, attachment styles

Survival Mode Triggers Disarmed By

• Mindfulness

• Adaptation in the present moment

• Orientation towards strength

Self Regulation

What does a self-regulated person look like?

• When tired, they sleep

• When overwhelmed, they take a deep breath and schedule time off

• When stressed, they eat healthy food and find a way to move their body

• When anxious, they focus on what they can control like their reactions and their self care

• When depressed, they do not self isolate, they talk to someone who cares about them

If your caregiver did not show you these examples of self regulation, chances are, your foundation may need support.

Why Self Regulate?

• To feel at ease in the body

• To not feel controlled by the mind

• To reduce dependency on unhealthy coping mechanisms

Anyone who wants to feel more at peace in their body, mind, and soul can practice self regulation. 

Where to Begin

NARM connects you to the parts of yourself that are

• Organized

• Coherent

• Functional

There seems to be a lot of fascination with reliving old experiences in order to reconnect to your inner child. If we focus on the problem, we will only see more of the problem. But if we focus on the solution, we will see more opportunities to implement the solution.

TRY THIS

Think of a time when you were happy. Something went right. Everything was okay. This could be a small gathering, an intimate dinner date, or something fun you did by yourself. Notice the feelings that come up. Notice any warmth, aliveness, and expansion. Notice any other emotions you feel around that memory.

When we identify times in our life when we felt expansion and awareness, we practice mindfulness. 

Mindfulness

Mindfulness is an Eastern tool used for thousands of years to pay attention. To practice mindfulness, listen to your thoughts. Feel the sensations on your skin. Think before you speak.

It can be uncomfortable to practice mindfulness in a world that sends you messages, notifications, and memes all day.

We must work with the road we’ve got. Instead of ignoring roadblocks, recognize them. Organize them. Track them. Identify them. Support your biology and strengthen your core vitality by keeping your eyes open and being mindful of everything around you.

It’s tempting to dissociate. But when we are numb, we hold undischarged arousal in the body which manifests as either physical aggression (FIGHT) or physical tension (FLIGHT). When you can’t fight or run away, you end up storing that energy in your body (FREEZE). To keep the theme of connection alive, work with all of that energy. 

Feel all of your emotions. Not just the good ones but the ones that want to keep checking your phone, too. Recognize the deep underlying intentions behind each emotion. 

Trauma dims your life force energy by creating small and sometimes gigantic blocks in your energy field. You can ignore them or move them out of the way. Mindfulness is the tool you can use to allow yourselves to notice where those blocks are, move them to the side so that the light can shine bright again. 

Self acceptance is the answer. Be present with yourself. Being mindful is what makes self regulation possible. 

If you have a hard time being in the present moment, your defense mechanisms may look like

• Distraction

• Avoidance

• Control

Those things might have kept you safe in the past. However, if you want to move forward, you need major willpower to shift your thinking. Turning your awareness inward and experiencing your thoughts and feelings looks like 

• Slowing down

• Making room for difficult emotions

• Letting go of control

Negative Self Talk

Negative identification with oneself creates nervous system dysregulation. A distress cycle is created when we don’t get our needs met. 

Where does negative self talk come from?

When we don’t get our emotional needs met, we feel bad in our body. When we feel bad in our body, we feel bad about our body. It works the other way around, too. When the body experiences trauma, this then travels up to the neo cortex which controls your sense of meaning, beliefs, judgments, and self-image. Negative self talk can come from the opinions of others, sensations you have experienced, and how your needs were met in childhood.

There is no need to explore one’s endless personal history in order to study how it shows up in present day life. Recognizing the emotions in the body and their underlying core needs in the moment is the most important research we can conduct in our search for the phase of healing in the phases of trauma. 

Phase of Healing

Although self identification fully develops by age 5, our ability to expand our sense of self can grow with us until we die. Personal growth begins when we identify survival patterns and decide to break them when they no longer serve us. 

If you feel like you are caught in a negative loop cycle, the key to entering a new phase is to increase your awareness. 

When something shocks you, upsets you, or triggers you, notice what feelings come up and make lots of room for them. Name the emotions and intentions you feel, but do not identify with them. 

Identify with your core needs. 

Initially, it might feel impossible to break the cycle. As you increase your awareness, you realize just how human you really are. Be anchored by the breath. Instead of giving in to self hatred, apathy, or rigidity, let it go! You can lovingly ask yourself why you feel the way that you feel. Ask yourself what core needs have been unmet. Core needs don’t change, circumstances do. Work with your defense mechanisms, not against them. Make lots of room for discomfort and ride the wave until the waters of your mind are clear again.

Say this Mantra aloud 3 times

“I am strong and this will pass.”

Mommy Yoga

Prenatal/ Postpartum Safe Yoga

Congratulations on all of your accomplishments so far, beautiful mother! Now is a special time for you to connect with your body and the life that it is nurturing. You do not need to look a certain way but rather, focus on how you feel now. Slow down, tune into your needs, and make adjustments accordingly. 

The most important part of yoga is the breath. At all times, listen to your body and breathe easy. Do not hold your breath. If you notice yourself holding your breath, or you feel short of breath, take a break. Remember to stay hydrated and take breaks often. 

If something does not feel right, no matter what the instructor says or what anyone else is doing, you are the authority on how you feel and can decide what works and does not work for you at the moment.

Yoga during pregnancy and after giving birth can reduce stress, depression, and anxiety, strengthen your relationship with your body and mind, and support you in a safe way. Yoga poses and philosophy open the mind and body to new experiences and help improve overall mood.

As your body navigates changes on this incredible journey, here are a few things to avoid while you are on the mat:

1. Avoid deep twists

2. Avoid squishing the belly in deep forward bends

3. Avoid deep backbends to protect the belly

4. Avoid laying on your stomach and on your back

5. Do not force your breathing

Instead of doing deep twists, forward bends, backbends, laying on the stomach/ back, and forcing your breathing try to:

1. Keep the shoulders and hips open

2. Lift from the heart space

3. Maintain a neutral posture along the spine

4. Lay on your side

5. Let your body breathe naturally

At the end of class, you may hear the word “Namaste.” 

Namaste is a greeting that means “The light in me sees and honors the light in you.” It is traditionally used when greeting respected elders. Think of the mothers, teachers, and caregivers in your life who have supported you and shared their wisdom with you. To respect them and honor their wisdom is the true meaning of “Namaste.” 

Namaste and lets get started!

60 Minute Mommy Yoga Sequence

Prenatal/ Postpartum Safe Yoga

You will need: Yoga mat, blanket, 2 blocks, bolster, and two 3 pound weights.

0:00 Seated Part 1

1. Easy Pose: Connect with your breath in a comfortable seated position with the legs crossed. You can use a cushion or block under the hips to help take pressure off of the knees and back. Start your practice with an intention to be your healthiest self. 

• Palms Inside-out: Inside out the palms and reach them up overhead. Notice the stretch in the shoulders, chest, and upper back.

• Gentle Push: Bring the backs of the hands to the shoulders and then extend the arms as if you were pushing up against an imaginary wall to warm up the arms and heart.

• Finger Stretches: Stretch each finger, both hands.

• Shake Hands: Release the hands and shake them vigorously

• Deltoid Stretch: Reach the arms out wide and bring the hands behind the back to stretch the deltoids. Change the way the hands clasp naturally and stretch again.

• Hug: Give yourself a big hug! Change the way the arms cross and give love to both sides of the body.

Change Shins: Change the way the shins cross naturally.

0:05 Seated Part 2

• Side bend: Bring one hand down by your side and the other hand up overhead. You can pause or pulse in this side body stretch. Change sides.

• Eagle Arms: Bring one arm on top of the other and bring the backs of the hands together. You can reach the fingertips towards the palm and stay here or pulse the elbows up and down. Change sides.

• Cow Face: Bring one hand to the back of the neck and the back of the other hand to the small of the back. Walk the fingertips towards each other and reach the elbows in opposite directions. Change sides.

• Take a Bow: Bring the arms up overhead, wave, and take a bow!

• Shoulder Circles: Circle the shoulder blades up, back and down. Feel the texture in the shoulders and smooth it out. Shrug the shoulders up and then release them away from the ears.

0:10 Kneeling 

1. Down Dog: Come to hands and knees with the hands under the shoulders and the knees under the hips. Remind yourself that stability precedes action. Remind yourself to trust the process. Lift the knees up, hips up, and bring the head between the arms.

• Cat Cow: Drop the knees. When you inhale naturally, lift your heart. When you exhale naturally, tuck your chin, arch your back, and tuck your tail. This is a great way to find relief from back pain and connect to the flow of your breath. You can get creative with the stretch and look from side to side or make a circle with the spine.

2. Child’s Pose: The hands at the top of the mat, separate the knees wide and touch the toes together. Sink the weight of your hips back towards your heels.

• Use a block under the hands to deepen the shoulder stretch.

• Use a blanket under the knees.

• Bring the head above or between the arms.

• Pause and surrender.

3. Kneeling Side Plank: From all fours, turn the bottom shin out 90 degrees and extend the top leg behind you. Bring the top arm up and make sure your shoulder is stacked above your bottom wrist. 

• For an added challenge, lift your top leg up, extending through the heel.

• Pulse the leg up and down or hold still.

• Make lots of room for your body.

• Push through the heel.

• Keep the back leg extended as we transition to the next pose.

4. Balancing Table: From Kneeling Side Plank, bring the top hand down while keeping the back leg extended. Turn your bottom shin back 90 degrees.

• For an added challenge, lift the opposite arm of the leg that’s extended

• Push through the heel.

• Pulse the leg up and down or hold still.

5. Child’s Pose: The hands at the top of the mat, separate the knees wide and touch the toes together. Sink the weight of your hips back towards your heels.

• Use a block under the hands to deepen the shoulder stretch.

• Use a blanket under the knees.

• Bring the head above or between the arms.

• Pause and surrender.

• Connect with your breath.

Change Sides: Repeat steps 4-6 on the other side

0:20 Standing: Upper Body Focus

1. Lunge: Bring one foot forward and the other foot back, back toes turned out 45 degrees. 

• 4 Corners of Lunge: Press to the front heel and toes, the back toes and heels, try to keep the front knee over the ankle and away from the center line to protect the meniscus tendon.

• Yoga Toes: Practice lifting just the big toe and then just the little toes

• Foot Stretch: Balance on your front foot. Flip the back toes over so you stretch the top of the back foot and the ankle.

2. Warrior 1: All the basics of lunge apply. Lift the arms up overhead or bend the elbows out 90 degrees like goal post arms. You can stay here or grab some weights.

• Bicep Curls x20: Hold the weights with the palms facing up, arms by the ribs and the elbows bent 90 degrees. Curl the weights up towards the shoulders, then reset. Feel the fronts of the arms, the biceps. They can handle a good deal of stress so we are doubling up the reps to tone the arms.

• Tricep Extensions x10: Hold the weights with the palms facing the ribs, hands by the ribs, elbows bent behind you. Extend the arms, reaching the weights behind you until the arms are straight, then reset. Feel the backs of the arms, the triceps.

• Overhead Shoulder Press x10: Hold the weights at shoulder height with the palms facing towards each other. Reach the arms up and turn the weights so that the ends meet and the palms face forward. Squeeze the weights together above your head, then reset. Feel the pecs, the chest muscles, which attach to the shoulder.

• Upright Deltoid Row x10: Set one weight down and bring the hand to your thigh for stability. Hold the weight with the other hand, letting the arm hang with the palm facing in. Bend the elbow out to the side to bring the weight up under the shoulder. Feel the deltoid muscle.

• ½ Reverse Fly x10: Thumb facing up, lift the weight out to the side with the arm extended. Slowly lower the arm down and feel the upper trapezius muscle that attaches from the head and neck to the shoulder.

3. Crescent Lunge: Point both feet forward, both hips forward, and reach the arms up overhead and as far back as you can.

• Option to drop the back knee down to a blanket.

Change Sides: Switch your feet and repeat steps 7-10.

0:30 Standing: Lower Body Focus

1. Mountain Pose: Stand with your feet under your hips, shoulders stacked, palms facing out, jaw and forehead relaxed. Study the breath.

2. Up Salute: Lift the arms up overhead and then lower them down by your sides with the feet flat on the floor.

• For a challenge, lift up onto your tiptoes. 

• Use a wall chair for stability.

• Feel the calves.

3. Star: Bring the feet wide, heels in, and the toes pointing out. Reach the arms up overhead.

• Shift the weight from foot to foot.

4. Goddess Squat: Bend the elbows and the knees 90 degrees, sitting the hips back and making sure the knees are over the ankles. 

• Pulse or hold still

• Weight Dangle x10: Hold one weight between the legs. Slowly lower down and come back up.

5. Side Squat: Bend one knee, extend the opposite leg, and do a ½ squat to the side.

• Weight Dangle x10: Hold the weight by the ankle.

• If you’re not using a weight, you can bring your hands to the heart center and tap the elbow to the knee.

• Pulse or hold still, same side.

• For a challenge, lift the heel.

6. Warrior 2: Keep the front foot facing the top of the mat. Turn the back foot out 90 degrees and open the hips and shoulders. Reach the arms in opposite directions parallel to the floor. 

• Tuck your tailbone. 

• Lift your heart. 

• Direct the knee over the ankle. 

• Stay here and connect with your breath.

7. Triangle: From Warrior 2, extend the front leg by tightening the quad, reach the arms over the legs, and lower the bottom hand down and the top hand up into the air. 

• Use a block to bring the floor to you.

• Open the chest and shoulders instead of squishing the neck.

Change Sides: Repeat steps 12-16 on the other side.

0:40 Hip Openers

1. Garland Squat: Bring the hands together at the heart center, the feet a little wider than the hips distance apart, and bend the knees, lowering the elbows to the insides of the legs.

• Use 2 blocks stacked on top of each other to support you and take pressure off of the knees.

• Bring your awareness inward. Thank you for being here, now.

2. Seated Bound Angle: Sit with the knees wide and the heels together. Bring your hands to your feet and open them up like a book, massaging the arches. 

• Use a cushion under the hips and/ or blocks under the thighs for support.

3. Pigeon: From Seated Bound Angle, frame one knee with your hands and turn your shoulders and hips to the side, extending the back leg, and rolling up onto the hip.

• Use a cushion or block under the hip of your bent leg for support.

• Change sides.

4. Seated Extended Angle: Bring the feet as wide as you can comfortably and reach the arms up, forward, and down to stretch the groin.

• Use a block on its highest level to bring the floor to you.

• Use a bolster with two blocks under it for maximum support.

0:45 Final Relaxation

For prenatal/ postnatal final relaxation try a beach chair up the wall! You will need a wall, bolster, two blocks, and a blanket. Position the blocks with one on its highest level and the other one on its flattest level. Place the bolster on the blocks so that the bolster is at an incline. Place the blanket either at the base to support the hips or folded up as a pillow to support the head at the top of the bolster. Make sure that your beach chair is closer enough to the wall so that you can put your feet up and relax!

Quiet time for 15 minutes.

1:00 Namaste!

Namaste is a greeting that means “The light in me sees and honors the light in you.” It is traditionally used when greeting respected elders. Think of the mothers, teachers, and caregivers in your life who have supported you and shared their wisdom with you. Respecting elders and honoring their wisdom is the true meaning of “Namaste.” 

We hope you have enjoyed doing yoga and relaxing with us! As you continue on your journey, stay hydrated, stay relaxed, and have fun!

Thank you.

3 Mindfulness Tricks

3 quick and easy tricks to hack your brain and improve your mood

First - Meditate for 5 Minutes

All you have to do is set an alarm for 5 minutes, find a comfortable position to be still, and focus on your breathing. If you would like to try a more playful meditation technique, try the kirtan kriya! the kirtan kriya is a meditation that involves mantra, which translates to "mind" "track" and mudra. A Mudra is a hand gesture, like you might wave to tell someone hello, the four mudras of the kirtan kriya illustrate the story of your life. Say or sing the mantra "SA TA NA MA" which translates to "my soul's true essence" eight times aloud for the body, eight times in a whisper for the mind, and eight times quietly in your head for the soul. Repeat, starting with eight times in your head for the soul, eight times in a whisper for the mind, and eight times out loud for the body. Notice the sensation of the vibrations.

As you touch the fingertips to the thumbs, feel the energy of each mudra in your hands. If you would like to learn more or see this done in person, come to class 10am Sunday for more.

Second - Cook from Scratch

According to health food blogger Sara Garone, “In general, restaurant meals tend to be higher in calories, sodium, and saturated fats. Additionally, cooking at home is the more affordable option compared to dining at a restaurant or ordering takeout. Experts recommend experimenting in the kitchen to increase your comfort with making your meals at home.”

When we prepare our own meals, we are actually practicing a kind of meditation. Meditation is just focusing on one thing at a time. When you are chopping vegetables, are you thinking about anything other than being careful not to cut yourself? Do you notice the shapes you make with the knife? Do you think about the final presentation? Is your meal prep more function than form? There is no wrong answer as long as you are aware of what you’re doing.

All of the ingredients you use are not as important as the main ingredient which is love. Is eating out okay? It can be more convenient for sure. But where is the love? Where is the connecting between you and your food? For the month of May, I encourage you and your family to set a goal to eat more meals at home. Get everyone involved! Give your family members jobs! Who is going to prep the fruit salad? Who is going to help peel hard boiled eggs? Who is going to make sure all of the dishes get done and put away?

In my experience, when I spend a small amount of time meal planning for the week, I save a large amount of money by utilizing the inventory I already have and strategically purchasing select ingredients to complete each dish. It might not always be the quickest life hack, but cooking and baking food at home is a worthwhile pursuit.

My investment in the kitchen does not go unnoticed by my family members. Mindfulness creates a ripple effect.

Sure, there are days when convenience is the better option for everyone, but if you can make time to conjure up delicious home cooked meals and involve your family in the planning process, the reward of feeling like a true provider will be worth it. Meal planning could be the first step to leading a more mindful life in my book if meditation itself was not already #1! The framework I use to plan meals for the week is a game changer! If you are interested in a tutorial, please let me know!

Third - Write in a Gratitude Journal

With regular journaling, you write down your thoughts, feelings, and experiences from the past and present as well as your hopes, dreams, and fears about the future. With gratitude journaling, you write down the things you are grateful for. If you can write down one thing you are grateful for everyday, you will notice a cosmic shift in your internal dialogue. 

There is no way to shame yourself into change. You can only love yourself into action.

If you can write in a gratitude journal, you can change the entire course of your day, your week, your month, your year, and eventually your life! 

How many people are you thankful for? How many animals? How many plants?

Let gratitude show you how magnificent life really is! Use mindfulness to live your best life. It doesn't happen by accident.

Connect with your breath. You will be more mindful. Connect with your food. You will feel more mindful. Connect with gratitude. You will embody what it means to be more mindful. It starts with you! 

Namaste,

Mae

Muscles in Mind - Yoga and Anatomy

Muscles in Mind

YOGA AND ANATOMY

Introduction

Yoga shines a spotlight on the individual muscles, bones, and joints in our body. Each pose is an opportunity for you to get to know yourself a little better by strengthening your proprioception. Proprioception is your body’s awareness of space. Your vestibular organs in the inner ear calculate acceleration and position related to gravity, your eyes send visual information of your surroundings to the brain, and your stretch receptors in your skin, muscles, and joints determine the position of your body in space.

Yoga is a practical, structured, scientific framework and mindfulness practice. The word yoga translates to yoke; combine or connect two things like mind and body.

Let’s explore the specific muscles of the body and how we can target them with yoga.

HEAD

Face

1. Forehead - Frontalis    

2. Back of Head - Occipitalis   

3. Eye Sockets - Orbicularis Oculi  

4. Mouth - Orbicularis Oris  

5. Cheek - Buccinator  

6. Neck - Platysma   

7. Smile - Zygomaticus Major and Minor  

8. Frown - Risorius  

Yoga for the face - Lion Breath

Jaw

1. Move Jaw - Masseter, Pterygoid

2. Raise Lower Jaw - Temporalis  

Yoga for the jaw - Turtle

Head and Neck

1. Side of head to collarbone - Sternocleidomastoid   

2. Back of head - Splenius Capitis  

3. Back of Neck - Splenius Cervicis, Trapezius  

Yoga for the head and neck - Turtle, Y/N, Neck Side Stretch

TRUNK

Thorax

1. Chest - Pectoralis Major

2. Outside and Back of Ribs - External Intercostal

3. Inside and Front of Ribs - Internal Intercostal

4. Breath - Diaphragm, Pectoralis minor, (Quadratus Lumborum deep/ forceful exhale)

Yoga for the thorax - Sun Breath, 3 Part Breath

Abdominal Wall

1. Abs - Rectus Abdominis

2. Side Rib Abs - External Oblique

3. Lower Side Abs - Internal Oblique

4. Inner Abs - Transversus Abdominis

Yoga for the abs - Boat, Side Salutes

Back

1. Erector Spinae

1. Side - Iliocostalis   

2. Middle - Longissimus  

3. Inside - Spinalis

Yoga for the back - Cat Cow

Scapula

1. Under Arm - Serratus Anterior

2. Upper Back - Neck - Trapezius

3. C7 to T5 - Rhomboid Major and Minor

Yoga for the scapula - Eagle, Cow Face

Arm

1. Starting from Lumbar Spine, ending at Bicipital Groove - Latissimus Dorsi

2. Scapula to Humerus - Teres Major

3. Shoulder Pad - Deltoid

4. Rotator Cuff (All on the scapula)

1. Lateral rotation - Infraspinatus

2. External rotation/ stabilization - Teres minor  

3. Abduct arm 15 degrees - Supraspinatus

4. Internal rotation and adduction - Subscapularis

Yoga for the arms - Plank, Chaturanga, Dolphin

FOREARM AND HAND

Muscles of the Arm

1. Inside of Arm - Biceps Brachii

2. Deep Inside of Arm - Brachialis  

3. In the Crook of the Lower Arm - Brachioradialis  

4. Back of the Arm - Triceps Brachii  

Flexors and Extensors of the Forearm

1. Flexor

1. Carpi Radialis

2. Carpi Ulnaris

3. Digitorum Superficialis

4. Digitorum Profundus

B. Extensor

1. Carpi Radialis Longus

2. Digitorum

3. Carpi Ulnaris

Yoga for the hands - Wrist circles and stretches, Kirtan Kriya

HIPS AND LEGS

Hips

1. Gluteus

1. Maximus

2. Medius

3. Minimus

1. Adductor 

1. Brevis 

2. Longus

3. Magnus

2. Iliopsoas

3. Pectineus

Yoga for the hips - Bridge, Reclining Bound Angle

Thigh and Leg

1. Quadriceps Femoris Group

1. Rectus Femoris

2. Vastus 

1. Medialis

2. Intermedius

3. Lateralis 

2. Sartorius

3. Gracilis

4. Hamstring Group

1. Biceps Femoris

2. Semitendinosus

3. Semimembranosus

Yoga for the legs - Lunge, Warriors

FEET

1. Gastrocnemius

2. Soleus

3. Tibialis Posterior

4. Fibularis Longus

5. Fibularis Brevis

6. Extensor Digitorum

7. Tibialis Anterior

Yoga for the feet - Tree, Hero

Exploring the Diaphragm

Anchored by the central tendon of the diaphragm, the pleura, the pericardium, and the peritoneum all work together to stabilize our breath. The pleura surrounds the lungs, filling them with blood. The pericardium surrounds the heart, protecting it against shock. The peritoneum surrounds the abdominal organs, supplying them with blood. These membranes protect the lungs as we inhale and exhale. 

More Than One Diaphragm

The respiratory diaphragm controls the amount of space in the lungs. The vocal diaphragm changes the amount and force of air with the help of the glottis. The pelvic diaphragm lifts us up as we inhale from the pelvic floor. These three diaphragms coordinate with each other to achieve a healthy breath. Notice the space at the base of your seat, between the lungs, and through your throat as you breathe.

Types of Spinal Movement

The four types of spinal movement are flexion, extension, axial rotation, and lateral flexion.

• Flexion - Forward Fold

• Extension - Up Salute

• Axial Rotation - Gentle Twist

• Lateral Flexion - Side Salute

There might be times when, while you are bending over, you could also be extending your spine and neck. These terms refer to the activity of the nucleus between each vertebra in general, not in every case.

Types of Muscle Movements

• Resting Tone - The muscle fibers do not generate any force, but contract automatically to adjust shifts in balance. Imagine being able to stay on the bed while you’re sleeping. Times when the head stays level without you really thinking about it. We experience subtle contractions during resting tone.

• Concentric - The muscle fibers shorten. They generate more force than the resistance of the object they encounter. Imagine the triceps brachii pushing you up in a push-up. The muscle fibers generate more opposing force to the matter or gravity they are met with in a concentric contraction. 

• Eccentric - The muscle fibers slide apart, lengthening across the bone. In an eccentric contraction, the muscle fibers generate less force than what they are met with. Imagine lowering down to the floor from a plank position. Now, the triceps brachii do not shorten to generate force, but instead lengthen across the bone. 

• Isometric - The muscle fibers neither move apart nor move together in an isometric contraction. Visualize hovering in a plank position. The triceps brachii do not change in length during contraction.

Compression and Tension

How a person orients themselves in any pose will rely on the compression and tension they feel.

• Compression: Bones against bone

• Tension: Muscle flexibility and tone

How your bones fit into each other and how well your muscles move around those bones on the inside will determine how your yoga looks on the outside. Totally diverse outcomes will be found in any given classroom because of bone structure. Balancing and maintaining integrity throughout the body and joints can be accomplished by considering how your situation might relate to the teacher’s version of the pose, and how it might differ. Instead of just copying what you see, explore what it is you are feeling when you do these poses.

Beginner Yoga

1. Namaste - this greeting you will hear at the beginning and end of class means  “The Light in me sees and honors The Light in you.” Palms press at your heart center.

2. Offering - Inhale and reach the arms up overhead. Exhale and circle the hands back to your heart.

3. Receiving - Inhale and reach the thumbs back and up. Exhale let the hands float down to the lap.

4. Gentle Circles

1. Shoulders

2. Wrists

3. Knee

4. Ankles

5. Finger Stretches

6. Up Salute

7. Side Salute

8. Forward Fold

9. Neck Stretches

1. Arm Across Body

2. Side Neck Stretch

3. Turtle

10. Deltoid Stretch - Reverse Namaste, hands behind back

1. Change the way your hands were clasped

11. Up Salute

12. Side Salute

1. Both Sides

13. Cat Cow

14. Staff

1. Opposite arm and leg extensions

15. Forward Fold

16. Bound Angle

1. Together

2. One at a Time

3. Together Again

17. Sun Breath

1. Inhale to Up Salute

2. Exhale the arms 90 degrees 

3. Inhale Up Salute

4. Exhale arms parallel to the ground, squeeze the palms

5. Inhale Up Salute

6. Exhale forward Fold

18. Mountain

19. Garland

20. Chair

21. Warrior 1

22. Warrior 2

23. Peaceful Warrior

24. Side Angle

25. Revolve Side Angle

26. Triangle

27. Revolve Triangle

28. ½ Moon

29. Revolve ½ Moon

30. Tree

31. Plank

32. Chaturanga

33. Cobra

34. Down Dog

35. Dolphin

36. Pigeon

37. Boat

38. Child’s Pose

39. Bow

40. Bridge

41. Extended Leg Stretch

42. Seated Side Angle

43. Bound Angle

44. Lord of the Fish

45. Eagle

46. Plow

47. Gentle Twist

48. Fish

49. Final Relaxation

Transcendental Meditation

Transcendental meditation is a method of meditation created by the yogi Maharishi Mahesh in the mid 1950’s. It includes sitting comfortably, shutting down the eyes, and repeating a mantra several times quietly to yourself. The word “mantra” means “mind track.” Think of the words transporting you to a new place. You can take a scripture out of the Bible or just say whatever rolls off of your tongue. It doesn’t even have to be words, you can just repeat a sound like “Om.”

Namaste,

Mae

Crescent Moon

Crescent Moon

Namaste. Welcome to 804 Main St! You are invited here whenever you want to practice yoga or find relaxation through wellness or deep tissue massage. In this post, we are exploring the meaning behind the crescent moon logo at Kerrville Yoga.

The crescent moon represents transformation and illusion. Just like the moon changes phases, so too do you. Just like the diaphragm is constantly changing it’s position, so too is the moon.

If you are feeling down, don’t worry! You will feel light again soon. Conversely, if life has shown you the spotlight, use caution. Illumination only lasts for so long. It’s all an illusion! Things are constantly changing. The goal is to observe the transformation without judgment.

Observe the breath.

The moon is a reminder that no matter what phase you are in, you are still whole. Your reflection does not always show the whole picture. Sometimes you are glowing, on your game. Sometimes, life gets in the way and you need to star gaze from the bench. Let yourself catch up with your soul. Give yourself grace by simplifying your focus on one thing, the breath. You were not designed to constantly respond to and react to an onslaught of information and triggers. You were designed to stop, look, and listen; feel the pulse and the rhythm of nature, all connected under the moon.

When you look up at the moon I want you to remember that you are loved. You are wholly and fully loved for who you are. No matter what phase you are in, embrace love and light. Remember that you can access love at anytime to embrace the stardust in your DNA.

Let the moon be a reminder to you that all of your phases are beautiful. You have transformed so many times and will continue to transform for as long as you are alive. Whatever you are afraid of is an illusion. Each night is an opportunity to release judgement and embrace LOVE. This is the meaning behind the crescent moon logo.

May you be at peace. May your heart be always open. May you awaken to the light of your true nature. May you be healed. May you be a source of healing for others.

Self Caring: 3 Self Care Activities that only take 3 Minutes

Self caring

3 self care activities that only take 3 minutes 

As we make our way into the second month of the new year, it can be easy to feel like you’re already behind. I politely invite you to release any expectations that you might’ve set for yourself at the beginning of the year. Instead, sprinkle in some extra self care.

Self caring doesn’t have to look like booking a 90 minute massage after your one hour yoga class although that might very well be what you want to do in which case I’ve got you covered. 

Self caring can look like just setting a timer for three minutes in your head and for those three minutes the only things you focus on are your breath and taking care of yourself by enjoying one of these three things:

1. Journaling, first thing when you wake up

2. Brewing a hot cup of herbal tea

3. Drawing a hot bath

Journaling, first thing when you wake up

One of the most powerful acts of self-care that you can do is to write. If you track your energy level in your journal over a long period of time, you strengthen your mind’s ability to transform the barrel of monkeys that is all of the thoughts that start swirling around in your head when you first wake up into a cohesive chain of events in order of your priorities, and in accordance with your energy level.

Brewing a hot cup of herbal tea

It doesn’t take very long to brew a cup of tea. In fact, I like my lemon ginger tea steeped for just two minutes, but most teas only take about three minutes to steep and as soon as your tea is ready, you can enjoy taking some nice deep breath smelling the aromatic fragrances of whichever tea is your favorite connecting with your breath and the smell and the feel of the warm cup is a great gift for your nervous system and a simple way that you can quickly practice some self-care.

Drawing a hot bath

A simple act of kindness that you can do for yourself is to start a bath and pick out your next outfit. Whether that means setting out your pajamas or a comfy pair of sweats, have whatever it is you’re changing into ready to go next to a fresh clean towel.

If you don’t have a bathtub, you can start the shower for yourself and give yourself three minutes to focus on setting up the perfect temperature of the water and the inviting feel of having your clean towel and clothes ready for you when you get out

Bonus 3 minute self care activity:

Hands on Breath

Hands on Breath is a pranayama exercise that gives you a good foundation of compassion for yourself. It helps relieve anxiety, brings comfort to the nervous system and is always available to you. 

Start by giving yourself a hug.

Bring your right hand over your heart. Your left hand on the bottom of your right rib cage. Breathe into your palms. Feel how much expansion there is in the right lobes of your lungs. Feel ribs protecting lungs. 

Feel the sheet of skeletal muscles as they expand and contract to maximum capacity. The trampoline of life bounces you through life’s ups and downs. 

As you breathe into your palms, notice how that feels.

Inhale both arms out wide like wings. 

Exhale left hand to the top of your right lungs, right hand to the bottom of your left rib cage. 

You might notice that there are fewer lobes in your left lung. Do your best to expand into both hands, making lots of room for your heart.

Give yourself another squeeze. 

Release

Community Outreach

Bringing peace to Kerrville through yoga practice

Photo by Eli Yoder

It’s always funny when you think something is impossible and then the universe shows you it IS possible. You stop in your tracks because you know the road ahead of you will not be easy. However, following your heart will be more fulfilling than you can imagine. If you can answer your heart’s calling, you will be a cut above the rest.

Perhaps the greatest danger we face in life is complacency. The ability to step out of our comfort zone and try new things, even though we may not feel qualified or we might be afraid of failure, does not come naturally. Confidence in ourselves is not a talent we’re born with, but rather a skill we have to develop through practice.

Try Something New

What better way for you to step out of your comfort zone than to try something new? 

What better way for you to step out of your comfort zone than to stop being distracted and start getting intentional?

What better way for you to step out of your comfort zone than to embrace stillness in a society that glorifies the hustle and the grind?

If there is someone in this community ready to learn about yoga, I am ready to teach.

I welcome you to 804 Main St to find a sanctuary of healing for your body and your mind. You can connect with yourself through flowing movement, find relief from depression and anxiety through meditation, and build a foundation of peace for your family to lean on through mindfulness.

Why do you want to do yoga? 

Is it to support your nervous system? Is it to become more flexible? To become more balanced?

Are you managing pain? 

How do you think yoga can help you?

I want to know! Let’s figure it out together. I am already so excited to meet you! You are invited to our yoga party at 804 Main St on January 1st at 10:30am to share your story and start, or continue, your joyful yoga journey.

See you soon,

Mae

In Your Bones

Have you ever heard the phrase “I can feel it in my bones?”

Namaste, aloha, buenos dias, wie gehts?

My name is Mae! I am a licensed massage therapist and yoga enthusiast sharing my message with kerrville and the world. I founded my company to create stability amid chaos. 

Today, we’re talking about bones. Your bones remodel themselves through a process of destruction and transformation every day.

The function and classification of bones

There are 206 bones in the body. Your bones are living tissue. Mammals have remarkably similar bone structures; most have seven cervical vertebrae.

The function of your anatomy, your bones, joints, cartilage and ligaments is to support you to protect you to facilitate movement and to facilitate blood cell production. It also helps store fat, minerals, and what you have consumed.

There are a couple different types of bone tissues

Compact bone has a hard outer shell, arranged in tightly packed cylindrical shaped structures called osteons.

Each osteon has a Parallel, running Haversian canal, and a horizontally running volkmann's canal that connects each canal, and both contain blood and nerves.

Within your compound bone is something called an osteocyte. An osteocyte contains mature bone cells. It’s important to remember those osteocytes. They are the site. They are your camp where the magic happens.

Then you have spongy bone. Spongy bone is a lattice work of sin beans within trabeculae which means little beams in Latin . 

The arrangement of this lattice work provides strong, lightweight structure and spaces between the trabeculae house red bone marrow.

Now we’re going to get the microscope out and get into the bone cells. Your bone destroying cells are called osteoclasts. Think of clashing, crushing; they help dissolve the bone and minerals.

Osteoblasts are bone forming cells that fill small cavities left by osteoclasts and originate from stem cells called osteogenic cells.

As you’re mature, bone cells secrete osteoid, they become trapped as it ossifies, and that hardens to become bone within the osteocyte. Remember, the osteocyte is where everything is happening. The osteocyte is where the bone forms. 

Ossification is the process of bone development by the osteoblasts coming in where the osteoclasts have made cavities and the inter-membrane ossification/ bone development occurs from the process of bone destruction. 

I will say it again!

Bone growth only begins after bone destruction happens. 

This happens throughout your whole life and factors can change it depending on your age, your gender your physical activity, your nutrition, the medication you’re on hormones play a role blood calcium levels affect your parathyroid and your estrogen and your testosterone, all of those things stimulate osteoblast activity so, if you have low estrogen, it could be leading to osteoporosis. 

Wolf's law says bone in a healthy person, or animal will adapt to the loads under which it is placed and this is really what I’m geeking out about! I love this law!!!

If you are struggling to adapt to the pressure under which you are placed, don’t worry that’s supposed to happen. In fact, you are supposed to be put under so much pressure that you break! Only after you break can transformation come in and new growth form. 

The important part is that no matter what you’re going through, if you can focus on doing a physical activity or eating a nutritious meal, you will set yourself up for success. 

Don’t despair! If you are under a lot of pressure that means you are about to become so much stronger than you already are. 

In 2023, we must make lots of room for ourselves to heal. I see a great need for healing and that’s why so many massage therapists and yoga teachers are coming out of the woodwork. People need deep, radical relaxation. I look around and see trees being cut down, I see roots withering, and my message is this: my friends, no matter how much destruction takes place, new life will find a way!!

Eat some good food, move your body, and do whatever makes your heart sing!

I don’t want you to just be doing OK. I want you to feel good all the way down into your bones. I want you to be your number one client because you set the tone for how people treat you. 

What cellular structure are you writing? 

What chapter are you starting this new moon? 

Get out your and paper, write down your intentions. 

Let me know in the comments how I can pray for you. 

Thank you for listening. You can adapt! You can overcome the odds. You can do it! You can feel in your bones what you must do.

Big Brain Energy - 3 Things that Boost Brain Health

Big Brain Energy

The brain is responsible for a lot of important decision making. Planning, remembering, and organizing, the brain is the one who decides how well you do in life and how independent you are able to be.

When you age, a few things happen to your brain:

• Words form slower

• Multitasking becomes more difficult

• Attention span becomes shorter

• Inflammation increases

• Blood flow to the brain decreases

However, there is growing evidence that, if given enough time to learn new tasks, the brain can continue to take on the challenges of aging and become stronger. 

3 things that strengthen brain connections

1. Music

2. Movement

3. Meditation

Music

We will begin with the Kirtan Kriya. The Kirtan Kriya is a type of meditation from the Kundalini yoga tradition practiced for over six thousand years. 

Sometimes called a singing meditation, Kirtan kriya involves singing and elongating the syllables of the word “Satnama,” which means “my soul's true essence,” while simultaneously and sequentially performing four mudras.

A Mudra is a hand gesture, like you might wave to tell someone hello, the four mudras of the Kirtan Kriya tell the story of your life by touching the index finger to the thumb, the middle finger to the thumb, the ring finger to the thumb, and the pinky to the thumb. 

1. GYAN - Begin and Know

2. SHUNI - Live and Have Patience

3. SURYA - Burn Up All Energy

4. BHUDI - Communicate and Recycle

As you touch the fingertips to the thumbs, feel the energy of each mudra in your hands.

This fun song and finger tapping exercise is clinically proven to reduce stress and improve core memory function when practiced for just 12 minutes a day.

Sing the sounds Saa Taa Naa Maa along with four repetitive mudras eight times aloud for the body, eight times in a whisper for the mind, and eight times quietly for the soul. Repeat in the opposite direction. 

Movement

Chair yoga sequence

Meditation

Meditation is proven to ease chronic pain, reduce stomach issues, and even fight depression. 

Making an effort to meditate everyday will give you a deeper connection to your body, a heightened awareness of what is and is not good for you personally, and an enlarged prefrontal cortex. Meditate to stay calm, problem solve, and learn new things everyday.

Repeat these three affirmations in your head:

I am worthy of love

I am worthy of abundance

I am worthy of stability

End your practice with gratitude. 

Think of someone you love. 

Notice the feeling you get when you picture them.

Give thanks for them.

Bring your awareness back to your breath.

Thank yourself for showing up on the mat.

Inhale, LOVE IN. Exhale, LOVE OUT.

Sources:

https://alzheimersprevention.org/research/kirtan-kriya-yoga-exercise/

https://www.nia.nih.gov/health/how-aging-brain-affects-thinking

https://www.yogapedia.com/definition/10781/sa-ta-na-ma

5 minutes of bliss - Happiness Meditation

Happiness Meditation

Strengthen the positive connection between your conscious and subconscious mind

Opening a channel of happiness requires two things. The first is that you have to want to be happy. If you are content in your sadness, it will be difficult to move to another emotion. The second is that you give some effort everyday. It is not enough to practice a happiness meditation one time and then expect the effects to last forever.

Love

Just like love or courage, happiness takes work to maintain after the initial feeling rushes over you.

I remember when I was very depressed and needed medication to help me maintain a healthy, happy mindset. You can always talk to your doctor if you are unable to move past unpleasant feelings, visions, or voices that crop up. There is nothing wrong with asking for help to weed out the bad stuff. Two heads are better than one. The right doctor or healer can work miracles if you are ready to receive.

I recently worked with Peter Marchand for physical healing and got great results!

Make sure your physical body is ready to receive happiness. If you are in pain, make yourself comfortable or, again, don’t be afraid to ask for help!

Body

Happiness starts in the body. We feel happy. Laughter moves the belly. Bring your hands to your lower abdominal muscles and let out a loud “ha ha ha!”

Again

“Ha ha haaa!”

One more time.

HA HA HAAAAAAAAAA

Curling your closed lips up towards your eyes, close your eyes or gaze low at a focal point. Deep breath in. Slow breath out. Practice this half smile with soft eyes for a few more quiet breaths.

Make lots of room for happiness to enter into the conversation in your mind. Before you practice your Mantra, try a breathing exercise.

Bring your right hand to your heat and your left hand under your right breast. Feel your belly, rubs and chest as your breathe in. Feel your chest, ribs, and belly as you breathe out. Repeat several times.

Repeat after me.

“I am happy to be here.”

“I am happy to be alive.”

“I am happy to have a family.”

“I am happy to have friends.”

“I am happy to listen to music.”

“I am happy to know myself.”

“I am happy as I grow.”

“I am happy in the sunlight.”

“I am happy in the moonlight.”

“I am happy in my bed.”

“I am happy in nature.”

“I am happy to breathe the fresh air.”

“I am happy on Earth.”

Sit in your meditation for five minutes of bliss.

If you need longer, sit and stay in this energy bubble for as long as you need to. You can add any positive affirmations that spark joy into your practice.

Remember to

LOVE yourself

through the ups

and the downs

AND the in-between.

Namaste,

Mæ

Look Up - 31 Day Yoga Tracker

Look Up - 31 Day Yoga Tracker

Does your body need more than a weekly drop in class?

Aloha and welcome to Kerrville Yoga! My name’s Mae. I’m a massage therapist by day and a yoga teacher by night. I’m here sharing bodywork offerings and yoga techniques to encourage you to live a life of peace. 

Accept my challenge to do yoga every blessed day for the month of October 2022! Keep track of how often you get on the mat by using the Yoga Time Tracker. Monitor your progress. Empower your body. Get started today!

Using the Yoga Time Tracker will help you to gain insight into your challenges and work through the days when you feel stuck. Keep moving towards your goals by keeping yourself accountable. When you take small steps every day, you will be surprised at how fast you can achieve your goals. 

Inquire Within

Before you get started on your yoga journey, ask yourself a few key questions to help you emotionally or logically connect to your decision to unroll the mat or take a seat on your dining room chair to do yoga. 

Do you feel an emotional or logical connection to the yogic path? Do you have 5 minutes or 90 minutes to practice self care? When is a good time for you energetically? Morning? Evening? Do you like the studio or home setting? What is a practical goal that yoga can help you achieve? Do you want to see a real transformation in 31 days?

You will find four boxes at the bottom of the second page of the Yoga Time Tracker. These question boxes are designed to help you get crystal clear on your motives behind doing yoga. Does your practice have to look a certain way? No! Do you have to literally do yoga every day? It’s okay if you need to skip! Just be honest with yourself. You can do whatever feels good for your body for as long as or as little as you like.

Let’s review the 4 questions. Get out a pen and paper, write this down if you aren’t able to download my free yoga tracker right now.

1. Why do I need yoga? 

2. When is it a good time for me to do yoga? 

3. Where is a good place for me to do yoga? 

4. What do I want to achieve in my yoga practice?

Meditate on the Answer

I have asked my readers these questions in the past and the number one answer I get for the last questions is consistency. People want consistency. 

You want to see yourself healthy and in shape everyday. Not just once a month, at 9am, on a Saturday, but every. single. day.

You navigate the universe on a planet held down by gravity, in a world that you can feel beneath your feet, interacting with electricity and hydraulics in a watered down meat machine, all while processing physical, mental, and emotional stimuli from the past, present, and future. It’s a lot to take in. If you feel overwhelmed, you are not alone.

You need peace amid the chaos. 

However, you sometimes struggle with staying motivated so you’re looking for 

something that will 

keep 

you 

disciplined. 

There will be days when you are tired, you get distracted, you simply have no interest in doing much of anything because existing is hard enough as it is. If you have anxiety or depression, even the most necessary and basic of tasks, the ones that literally keep you alive, can be grueling. Adding in a health and self care routine is not going to be a priority for you if you’re not feeling great. 

The best way that you can still make progress on your “off” days is to sneak yoga into your mundane tasks.

If you have low energy, nurture yourself with a bit of tea. While you’re in the kitchen, do a down dog on the counter. NO, I don’t mean jump on the counter and put your heels on the cutting board! I mean put your hands on the edge of your counter, take a few steps back, bring your head between your arms and take several deep, thoughtful breaths. There! That counts as a down dog! You can log your yoga practice for the day! Do you see how easy it can be to do yoga every blessed day?

Is It Worth It?

“If you do not fight for what you want, don’t cry over what you lost. Likewise, nothing depends on luck, everything depends on work because even luck has to work.”

• Krishna, Bhagavad Gita 1.36

I don’t know where this english translation from the original sanskrit comes from, but it’s made its rounds on twitter and instagram many times over. I want to make a comment with my own interpretation of the text.

Look Up

The context of the quote comes from a cry for help to Lord Krishna from Arjuna, the Hindu warrior. Arjuna is confused about what to do in the religious war he is fighting in. He wonders how killing can be justified. He asks God for help. 

Krishna answers the cry by telling Arjuna that his religious duty is to continue fighting for religious freedom. In the future, if he neglects his duty, he will be a slave, weeping and nashing his teeth because he can’t openly worship whom he pleases. 

Krishna goes on to say, in the second chapter of the Bhagavad Gita, that not only must Arjuna not cry over what he’s lost, he must also not make a big deal over what he gains. The natural flow of life is to live and let die. Just let go of the outcome. 

God Himself works without attachment.

However, as humans, it can be hard to let go. We might want to let go, but what exactly are we letting go of?

I am a visual person. It helps to see everything mapped out in front of me in black and white, red, yellow, purple, it doesn’t matter. As long as I have a clear visual of what will happen if I do or do not do my current task it’s a lot easier for me to pick the right thing. 

I think of being in Arjuna’s shoes. Do I keep fighting for religious freedom? Do I take a break from killing random people I don’t know who might be innocent? Is any of this worth it? God, what do I do!?! 

And *BOOM* God’s like, “Arjuna, the main character in many great and spectacular Indian epics, keep fighting! Don’t end up cryin’ like a sweet little baby precious.”

And when you get that clear visual of what you DON’T want, it can be so much easier to focus on what you DO want. Start small. Focus on eliminating what you don’t want. That’s actually in alignment with the 8 limbs of yoga, start with the don'ts before you get on with the do’s. 

Keep Going

Whether your goal is to be a freedom fighter or just reduce some stress, create consistency in your life today. Align yourself with the goals you desire. Put the Yoga Tracker up somewhere you can look up and fill it out when you do your yoga.  

Follow along with Kerrville Yoga’s Daily Yoga Challenge for short clips and fun tips on how to do gentle, beginner yoga every blessed day. You can practice from the comfort of your home, or bring your phone to the empty studio at the gym. Below is the link to Kerrville Yoga’s Yoga Time Tracker where you can log your progress and track your transformation little by little. 

Download the yoga time tracker to get started on tracking your yoga journey today! Watch how quickly you can manifest a flexible yet disciplined body and mindset. 

The hardest part is getting started. 

Namaste.

Raw Energy: The 7 Chakras and What They Desire

Does your body feel like it’s running on empty? Tap into your raw energy!

Raw Energy

Today, we are talking about the raw energy of the 7 Chakras. Recently, I was listening to my yoga teacher, Peter Marchand, talk about these desires of our chakras in his full class: Desires of the Seven Chakras. He goes into great depth and detail about each of your raw, energetic needs and how they affect your body.

You can think of the chakras as spinning balls of energy that live in your body. Your energy affects your subconscious being. When you harmonize the energy of your chakras, you harmonize the energy of your mind. 

One of the first things you might notice when you start practicing yoga regularly, or one of the first things that I noticed, is that you feel this raw energy in an emotional release while you’re in certain poses. That’s because the energy you have been storing inside your brain is actually able to travel outside of your mind into your body through tension, tears, and heavy sighs. You might feel joy! You might have unexplained laughter and the urge to throw your head back and ugly cry laughing, it’s happened to me, too. The feeling of surrender in a child's pose or down dog is enough to make you sit down and stay humble.

Real Life Alchemy

In order to get results in the outside world, you have to work with the elements inside of your body. It is quite interesting that your experiences are shaped by the Life Force, aka Prana, aka, Yahweh, as it meets your physical body. Your reality is an alchemical reaction of the air hitting your attitude.

Your life is your physical body’s reaction to the contact it has had and is having with time and space. Everything is connected to what goes on inside of your energetic body.

Overview of the 7 Chakras

Root Chakra

Muladhara. Base of the spine. Your first desire is security. The root chakra desires to survive above all else. If you don’t have shelter, food, water, and a bed, you won’t have much of a life let alone desire more from it. Feeling afraid? The element of your root chakra is Earth. Stay home. Ground down. Once your survival is taken care of, you can grow into something more powerful.

Sacral Chakra

Svadhisthana. Pelvis. Second, you desire to have a little fun. Eat your favorite ice cream, play your favorite game, or spend your day off exactly how you want to. This chakra’s element is water. How fluid are our emotions? Feeling a little sad? How quickly does a treat cheer you up? You can meet the desires of the sacral chakra by doing whatever it is that puts a smile on your face. However, if you feel like someone else has more than you do, or like there is some injustice, you might be moving into the next desire. 

Solar Plexus Chakra

Manipura. Core center. Third, you desire a status. You want to be somebody. You want to be remembered after you die. The element of your third chakra is fire. Imagine a big campfire with your closest friends. You want to find your place in your social groups and be liked by your peers. No matter what, if you are an introvert or extrovert, you desire respect from other human beings. 

Heart Chakra

Anahata. Heart center. Fourth, you desire love. What does it mean to love yourself? What does it mean to truly love someone else, even on their bad days, even on your bad days? The element for the heart chakra is air and it’s so fitting because air is everywhere and so is love. Love has no container. Love comes in all shapes and sizes. It has no boundaries, no borders. You might become so in love that you start to become someone else. Your desire for love is complex and heavy. As you venture farther away from your primal needs, you get lost in the needs of others. You might experience heartache, heart break, and even loss. 

Throat Chakra

Vishuddha. At your throat. Fifth, you desire wisdom. This chakra’s element is space. You start exploring. Why is the world the way that it is? Why do people die? Why can’t we all just have a good time? You ask deep questions and search for greater meaning in your life. You ponder the works of great writers and consume all kinds of information in an attempt to quench your thirst for knowledge. And after drinking it all in, you realize there isn’t anything more to learn.

Brow Chakra

Anja. Center of your forehead. Sixth, you desire freedom. You can have really great concepts and really deep and meaningful conversations, but none of them matter because you have moved beyond understanding. You aren’t thinking at this stage, you are just being. You let go of everything you thought you knew and desire freedom. Because you can let go, your third eye opens the pathway towards enlightenment. 

Crown Chakra

Sahasrara. Top of your head. Finally, you desire nothing. Enlightenment happens when you don’t need anyone or anything to guide you anymore. You are a direct channel for God to move through.

Past, present and future energies

In your subconscious mind, you hold fear, memories, and expectations that control how you view the world. All of your mental contents are energy. Where do you store that energy? In your body. You store your energy in your body.

Think of time like a road, the bumps along the way, the stops you have to make, and the direction you see the road take over the horizon plays a role in how you drive in this moment.

You might ask yourself if your desires are being met. Where is your energy level? Do you feel like you're spinning your wheels or are you really going somewhere? 

It’s a new moon today which brings new beginnings! Now is the time to schedule yourself a yoga class, book yourself a massage, and fill up on life’s raw energy. 

Announcements 

At The Yoga Space:

Chair Yoga with Mae

Thursday 9/1 @ 6pm

Chair yoga is a gentle practice in which postures are performed while seated and/or with the aid of a chair. Chair yoga classes are great for those who find a typical yoga session too challenging. It is also a great form of yoga for beginners or anyone who wants to focus on a gentle practice that will strengthen their mind-body connection.

Chair Yoga Sign Up

Pelvic Floor Workshop with Kelly 

Sunday 9/11 from 3pm-5pm $25

The pelvic floor is one of the most important and most ignored areas of the the body in women and MEN. This area is essential in supporting pelvic organs, maintaining continence, and assisting optimal intra-abdominal pressure.

The Pelvic Floor Workshop will focus on understanding your pelvic floor and proper exercises to strengthen the pelvis to take home to practice.

Pelvic Floor Sign Up

Jody Emerson’s Healing Sound Meditation with Jodi

Sunday 9/18 at 3pm $20

The healing benefits of sound and music go back to ancient times. Jody Emerson is has been practicing sound healing with Tibetan bowls, gongs, and chimes. 

Sound Meditation Sign Up

Sunset Salutations with Sara

Sunday 9/25 from 6:30pm to 8:30pm $25 per person (includes 2 glasses of wine per person)

Sunset Salutation Yoga + Wine is an all-levels yoga event on the beautiful deck of the Arcadia. Enjoy the sunset, the yoga, and stick around for delicious wine and lots of laughs!

Sunset Salutation Sign Up

Weekend Workshops with Charles MacInerney

Friday, October 7th - Sunday October 9th

Charles MacInerney is coming to The Yoga Space for a weekend full of workshops! Charles is a nationally renowned instructor in Austin who has been practicing yoga for 50 years. In 1989 he founded Expanding Paradigms through which he began teaching yoga full time, publishing a newsletter, and presenting at Regional, National and International Conferences. 

Charles has extensive experience integrating yoga into hospitals, corporations, universities, and government agencies. Charles is the founder of www.yogateacher.com and has written articles for a variety of magazines including the Yoga Journal and has written and contributed to several books on yoga. He offers workshops at yoga studios around the country and since 1992 he has been leading retreats around the world. Charles is co-founder and instructor with the Living Yoga Teacher Training Program, co-founder of the Texas Yoga Retreat, and author of Toxic Goals, Flow & the Pursuit of Excellence.

Pricing:

1 workshop: $65

2 workshops: $120

3 workshops: $165

All Weekend Pass: $190

Weekend Workshops with Charles Sign Up

At Humbling Bloom

Aerial Yoga with Christina

Tuesday 8/30 at 5:45

Authentic yoga, with the support of a cloud-like, hammock exploring, refine, and advance traditional yoga positions, both in the air and the ground. Aerial yoga helps to increase flexibility and range of motion, along with building strength.

Bungee Basics with Stephanie 

Tuesday 8/30 at 7:15pm $25

45 minutes of basic Level 1 class is the place to start. Learn the basic techniques of bungee from balance, squats, jumps, and burpees. This class will get the blood pumping, fun cardio, all while having loads of giggles!

Hot Mellow Yoga with Amanda

Friday 9/2 at 10am

Mellow paced yoga in an infrared, humid heat setting, all done on a mat. There are only 4 spots left, so grab your spot before it’s gone!

Humbling Bloom Class Sign Ups

Thank you so much for joining me, Big hugs! Give me some love, reach out in the comments, and DM to book! Happy Sunday! Namaste. 

Yoga Every Blessed Day: 5 Easy Steps to Create Your Daily Yoga Routine

Them: “Hey, how’ve you been?” 

You: “Busy!”

Sound familiar? You’re not alone!

Whether you are a parent, a provider, or a partner, you might be so busy taking care of others that you forget to take care of yourself. Your hectic lifestyle might become so distracting that you forget what’s important to you. You go to work, you come home, the seasons change, and you might even forget who you really are beneath all of the roles society expects you to play.

Don't disassociate from your true self because you are so busy. Learn how to be deliberate about your self-care routine and intentional about your experience as a human being.

One of the ways you can intelligently avoid burnout is by bringing your awareness inward through a daily yoga practice.

Hi, I’m Mae, and today, I’m sharing 5 Easy Steps to Create a Daily Yoga Routine so that you can practice yoga every blessed day. As the seasons change, don’t get swept away by the hoopla, but instead, slow down. Make time to enjoy this moment, now. Yoga means union. Unite yourself to Love.

You will need 

• a pen and paper

• yoga mat

• your favorite mug and a non caffeinated beverage

Pen and Paper

You don’t need a lot of space to write for this exercise. Use a small journal that you can keep somewhere you will see everyday. Get a pen that writes smoothly. You know, one of those satisfying-to-write-with pens. Your pen is an important tool!

Yoga Mat 

Keep it somewhere easy to access. You can keep your yoga mat by the side of your bed and make mountain pose or up salute your first move of the day to get your practice started right away. Don’t have a mat? You can use a towel or do yoga from a chair.

Favorite Mug and Non-caffeinated Brew

Try giving your body some warm tea or lemon water before zapping your nervous system with caffeine. You might benefit from some calming chamomile, refreshing mint, lovely lemon ginger, red raspberry hibiscus, or cinnamon apple as we head into fall! 

Instructions 

1. Set Up

Tonight, take inventory of what you have and put your items in easy to access places. Put your pen and paper on the bedside table or your desk. Set out your yoga mat, towel, or chair. Put your tea next to your mug. Set the pot to start brewing before bed. Use your phone to set an alarm. If five minutes is all you have, set it for five minutes earlier than your normal wake up time. You can always work your way up from starting small. Quick wins encourage you to stay on track. Make sure you are ready for yoga before you go to bed.

1. Bathe

Take a quick shower or a lukewarm bath. In yoga, it’s very common to clean yourself off before you get on your mat. Not only are you bringing your energy to the mat, you are also tapping into the energy of the day. In the morning, wash off the energy, sweat, and sleep from the night before so that you feel refreshed to engage with Spirit.

1. Breathe

Before any yoga or meditation practice, use your breath. All you have to do is just breathe. Wiggle your fingers and toes, and just breathe. Notice how it feels when the air swirls around your nostrils. Notice where in your body your breath travels to. Is your breath shallow? Is it deep? Connect with your lungs. Connect with your heart. Connect with your entire being through your divine breath.

1. Write

Take out your pen and paper and write down what or who you are grateful for. Start a sentence with, “I am grateful for… blank.” This will make your journaling a lot easier if you don’t know where to start. From there, you can explore the inner workings of your mind a little deeper.

Why are you setting the goal to do yoga? Who is this for? What do you want to accomplish before the year is over?

Use your pen and paper to get really clear about what and who you are thankful for, why you want to keep working towards your goals, and where your energy level is. 

It’s important to know why you want to do yoga in order to stay disciplined. Your emotional connection will outlast your motivation to practice. It’s also important to know where your energy level is because it’s going to be different every day. Sometimes, it can be hard to know what’s going on in our heads until we get it out and have a clear visual.

1. Move

After uniting your spirit and your mind, unite yourself to your body! The yoga poses were invented over 6000 years ago by people watching nature and animals. You can incorporate simple, gentle movements, follow along with a YouTube video, or just move instinctually. Inhale, lengthen. Exhale, fold. Inhale, center. Exhale, bend to the side. Inhale center, Exhale, twist. Stretch, strengthen, and SMILE! 

Some days you will work up a sweat, other days, your movements might be few… and that’s okay! As long as you move around and listen to your body, you give yourself the opportunity to connect with your energy level, you will be in good shape. When you know how your system is doing today, you can protect your energy stores from being depleted. 

Stability at All Times

The first few minutes of your morning have the power to create a foundation of peace that will set the tone for the rest of the day. Even if the whole world starts falling apart before lunch, you can remain happily unchanged if you practice yoga every blessed day. You can rely on the calm feelings you create at the beginning of the day. You can clear your head, focus on gratitude, and improve your physical condition by unrolling your mat everyday to enjoy the present moment. Don’t wait until the New Year to get started on your journey towards inner peace. Start now!

Setbacks are normal. If you need someone to keep you accountable, I offer virtual yoga classes through Zoom or you can join me in person on Thursday nights at 6pm at The Yoga Space in Kerrville for gentle chair yoga. Feel free to reach out to me with any questions you might have. Happy Baby steps to achieving your yoga goals this year! You got this! 

Announcements:

At the Yoga Space: 

Full Moon Yoga at Gardens at the Ridge with Corine

Saturday 9/10 at 7am FREE

This is a FREE event for the community in one of the most beautiful places in the Hill Country!

Join us once a month, throughout the summer, for a free, outdoor, yoga class suitable for all fitness and ability levels. Stick around for breakfast at Café on the Ridge after yoga!

Full Moon Yoga Sign Up

Pelvic Floor Workshop with Kelly 

Sunday 9/11 from 3pm-5pm $25

The pelvic floor is one of the most important and most ignored areas of the the body in women and MEN. This area is essential in supporting pelvic organs, maintaining continence, and assisting optimal intra-abdominal pressure.

The Pelvic Floor Workshop will focus on understanding your pelvic floor and proper exercises to strengthen the pelvis to take home to practice.

Pelvic Floor Sign Up

Jody Emerson’s Healing Sound Meditation with Jodi

Sunday 9/18 at 3pm $20

The healing benefits of sound and music go back to ancient times. Jody Emerson is has been practicing sound healing with Tibetan bowls, gongs, and chimes. 

Sound Meditation Sign Up

Sunset Salutations with Sara

Sunday 9/25 from 6:30pm to 8:30pm $25 per person (includes 2 glasses of wine per person)

Sunset Salutation Yoga + Wine is an all-levels yoga event on the beautiful deck of the Arcadia. Enjoy the sunset, the yoga, and stick around for delicious wine and lots of laughs!

Sunset Salutation Sign Up

Weekend Workshops with Charles MacInerney

Friday, October 7th - Sunday October 9th

Charles MacInerney is coming to The Yoga Space for a weekend full of workshops! Charles is a nationally renowned instructor in Austin who has been practicing yoga for 50 years. In 1989 he founded Expanding Paradigms through which he began teaching yoga full time, publishing a newsletter, and presenting at Regional, National and International Conferences. 

Charles has extensive experience integrating yoga into hospitals, corporations, universities, and government agencies. Charles is the founder of www.yogateacher.com and has written articles for a variety of magazines including the Yoga Journal and has written and contributed to several books on yoga. He offers workshops at yoga studios around the country and since 1992 he has been leading retreats around the world. Charles is co-founder and instructor with the Living Yoga Teacher Training Program, co-founder of the Texas Yoga Retreat, and author of Toxic Goals, Flow & the Pursuit of Excellence.

Pricing:

1 workshop: $65

2 workshops: $120

3 workshops: $165

All Weekend Pass: $190

Weekend Workshops with Charles Sign Up

At Humbling Bloom:

Gentle Yoga with Kathryn

Sunday 8/21 at 7pm $15

Gentle stretching, Slow Movement, and an awesome Savasana.

Bungee Basics with Stephanie 

Tuesday 8/23 at 7:15pm $25

45 minutes of basic Level 1 class is the place to start. Learn the basic techniques of bungee from balance, squats, jumps, and burpees. This class will get the blood pumping, fun cardio, all while having loads of giggles!

Teen/ Tween Aerial Yoga with Christina

Thursday 8/25 at 5:45pm $15

This class is for those tween-teens that are not quite into sports but want to be a part of something fun and different. Aerial Yoga is yoga done from a hammock, creating a safe space to grow in challenging poses, flips, or drops. This class is available for ages 10-18

Humbling Bloom Classes Sign Up

Remember to take care of the important things like your health, happiness, and inner peace. No matter what kind of chaos ensues around you, you have the power to practice yoga every blessed day. 

Thank you so much for joining me,

Namaste

Mae

Get in Sync: TRANSCENDENTAL MEDITATION MIGHT CHANGE THE WAY YOU THINK.

Feeling out of it?

Do you ever feel like there is too much going on in the world to process? Do you feel your mind racing through the things that happened in the past, the things you have to get done right now, or the things that could happen in the future? 

You are not alone.

Aloha and welcome to Kerrville Yoga, my name is Mae and today, we are talking about Transcendental Meditation and how it can help you sync back up with your rhythm of peace and harmony. 

Before you make a big decision, while you are setting your mindset up for success, or even after a crisis occurs, it can be easy to get lost in the fog. Not having mental clarity is not only scary, it’s also bad for your mental health. 

Transcendental meditation can have an encouragingly positive impact on your mind if you make the time to give it a try. Don’t be surprised by how open minded you might feel after just one session.

Transcendental meditation is a method of meditation created by the yogi Maharishi Mahesh in the mid 1950’s. It includes sitting comfortably on the floor or in a chair, shutting down the eyes, and repeating a mantra several times quietly to yourself.

The word “mantra” means “mind track.” Think of the words transporting you to a new place. You can take a scripture out of the Bible or just say whatever rolls off of your tongue. It doesn’t even have to be words, just make a sound like “Om” to hop on the fast track to meditation.

Our Mantras this week: 

May you be safe. 

May you be free from accidents. 

May you know how to nourish your soul everyday. 

Pause.

Notice how you feel. Stay in this Zen state, still aware but focused on the feeling of being free from shame, guilt, or worry. 

You are connecting with the present moment. Now is the time to open your mind and release any negativity that has been heavy on your heart. 

Monitor your thoughts, tune in with the natural rhythm of your breath, and transform the way you are thinking by using your mantra. You can get back in sync with your true nature with a few minutes of transcendental meditation today.

Namaste,

Mae

Heal: Poem by Mae

We lick our wounds around the world

Trillions of connections between synapses

Comforting one another

Earth lets out a heavy sign

Reclaiming, purifying, expanding

Strength within each step forward

Breathing into this deep peace

More work must be done to heal

Your body is gooD: 3 quick tricks to redirect negative self talk

Your body is good

3 quick tricks to redirect negative self talk

1. Give yourself grace

You and your body have been through a lot together. 

Remember when you were small and the world was big in your eyes? You could run, jump, and play like there was no tomorrow. Now, maybe just going up a couple flights of stairs provokes strange grunting and heaving. Catch your breath.

Standing still, time moves through you as you and your body experience many different changes. While you have grown, you might sometimes feel stuck, wishing things were different between how you feel about growing older.

You sometimes feel like you are not on the same page as your body and it makes for whining and complaining. Simple tasks that may have once been easy are now difficult for you because of the changes that you have gone through, injuries that may have occurred, and genetic differences that make you unique. 

Like Rick always says, “We all have stuff.”

Apologize for anything unkind you might have said to your body for its supposed shortcomings. Instead, gracefully hold space for what you’re working with.

1. Start being the director 

Capture each subconscious dig you make and plant a flower where the hole is. You might not have the power to go back and change the narrative of your past, the events that influence you to this day, but you do have the power to write a new narrative and make love and respect towards yourself the new normal course of action for yourself and those around you.

Replace intrusive thoughts about not being good enough with a generous supply of self love. 

Moving forward, respect how strong you are. Give yourself time to get to know the little details and messages that your body is sending you. It’s okay if you have aches and pains.

It’s important to cater to and nurture your body. What relaxation looks like is going to be completely unique to you. You could be building balance at tomorrow’s Thursday night chair yoga class. You might be benefiting from a deep tissue massage if you have chronic pain. Perhaps you are needing a virtual breath-work session to start your day off on the right track.

1. Be generous with your self care routine

Whatever your body’s needs are, listen to what your body is asking for. Be the one who prioritizes stress relief in your groups and watch how quickly everyone realizes you have something that they don’t; you have a deep seat of peace. 

All day, everyday, 24 hours a day, we are being bombarded with external stimuli, media, and messaging. But what about your internal message? It’s the only one that won’t send you a notification, you have to do your own research.

When was the last time you sat down and really asked yourself where your energy level was? When was the last time you had a holiday other than the ones the bank takes off? Self care is so croosh.

Withstanding the test of time

No matter how you feel, your body is there to hold you upright. It’s normal to have past versions of yourself or future versions of yourself constantly in the forefront of your mind. 

Don’t you want to get to know who exists in this moment instead?

The more that you get to know your body for who they really are, the more at peace you will be within your spirit. Building this relationship of trust takes time. 

How you navigate setbacks will determine how successful your journey deeper into love can be. You can trust yourself if you use your mind in harmony with your body and not against it. 

Your body is good.

You got this, 

Mae

Let it GO Meditation

Settle into whatever position you’re in. Feel the settling in of your body. 

Allow your body to be still.

Let your mind just notice what’s happening.

The feeling of stillness in your body is a resting place for your mind.

Notice how your body moves with your breath as you sit still. Breathe into this stillness. Breathe out from this stillness.

See if you can relax even more deeply as you breathe.

Although you might not be 100% comfortable, see if you can find a place in your mind where you can calmly observe your discomfort.

Allow yourself to get comfortable in your body. 

Let your breath guide you through the rise and fall of your chest. Air flowing comfortably through your lungs gives you a sensation of awareness. 

You are relaxed, but highly aware of your surroundings.

You do not strain. You do not struggle.

You give in to these sensations as your flowing breath guides you.

Allowing yourself to begin again at this moment. 

You are aware of the way your breath holds you. This awareness might be directed towards an itch, a pain, or perhaps even mental discomfort. 

See if you can just watch the relationship between your body and mind without judgment. Allow yourself to feel whatever comes up. 

Practice relaxing the mind before making adjustments. 

Notice how you might not be able to let go completely.

We all have the desire to hold on. Maybe fear of free fall tightens our grasp.

So, then, ask yourself gently, lovingly, “What am I afraid to let go of in my life?”

Whatever you are holding on to, maybe a worry about what’s to come, maybe you want your life to somehow to be different, maybe you want your child, partner, or peers to be different from who they really are. 

Asking the question, “What am I really holding on to?” 

Ask the question, “What would it feel like to let it go?”

Simply imagine what it would feel like to LET GO to what you’re holding on to.

Bring this feeling into the safe space of your breath.

Breathe normally or inhale for 3 

Exhale for 6

Allow yourself to feel peace as you 

LET IT GO

Yoga and Self Massage: Thenar Eminence

Are you holding tension in your body?

Today, we’re doing self massage paired with yoga to release a lot of stress in a short amount of time. We can accomplish this by targeting a very specific spot on the body while we do some deep breathing. 

Sit comfortably in a chair with your back upright, your hips under your shoulders and your heels under your knees. 

Let’s begin. 

Bring your right thumb knuckle under your left thenar eminence and your right index finger on top of your left hand. 

Palpate and assess the amount of tension you feel

Change the angle and increase pressure accordingly. 

Now, we’ll incorporate some yoga breathing techniques.

First, breathe normally. 

The most important part of yoga is the breath. 

Connect with yours.

As you breathe normally, count the seconds of your inhale and exhale. Take a breath, count the seconds. 

Notice.

How many seconds was your inhale? 

How many seconds was your exhale?

Release and shake the water off your palms, front and back, side to side. 

Now, bring your left thumb knuckle under your right thenar eminence and your left index finger on top of your right hand. 

Palpate and assess the amount of tension you feel.

Change the angle and increase pressure accordingly. 

Next, the 2:1 breath. Inhale, count the seconds.Exhale through the nose or mouth for double the amount of seconds you inhale. 

For instance, if you inhale for 2 seconds, exhale for 4 seconds.

Try it now.

Inhale for 2. Exhale for 4

Release and shake the water off your palms, front and back, side to side. 

Lastly, Bring your palms together at your heart center.

Notice, how do you feel?Notice any lightness, any messages, or feelings inside of you.

Ending with gratitude.

I’m thankful for you.

The power of yoga and massage can help you let go of the things you can’t control and focus on the things you can. 

In that way, yoga, which means union, makes your life easier and more carefree. 

My prayer is that you feel loved, united, and at peace here, now.

Thank you so much for joining me!

Have a great weekend.

Namaste!