Enhancing Your Practice: Yoga Retreat

Hi Yogis. You may have noticed I took a break from blogging for a while. I have been working on moving into some other media, likely podcasting, but as I continue to work on that side of information sharing I’ve missed connecting with all of you. SO I am hoping to return to regular blogging while I pursue the podcasts. For the next few weeks I will be covering various ways you can enhance your yoga practice. This week is about what, in my opinion, is one of the most fun ways to delve deeper into your practice, a yoga retreat. Below I’ve noted some common questions/misconceptions about yoga retreats and tried to clear them up. And read on to the end for a very exciting announcement!

Commonly Asked Questions:

What if I am not good enough at yoga to attend a retreat? First of all let me just say, there is no way to be “good” at yoga. Yoga is a continual way of being that involves a physical practice of Asana as well as many other limbs of mental and spiritual practice. Often people feel they are not strong or flexible “enough” to attend yoga class, let alone attend a retreat. There are two things I have to say to this: 1) You don’t reach enlightenment by touching your toes! Those of you who have taken a yoga class with me know that when my hamstrings are angry I can barely touch my toes! Yet I and others still seem to think I am a good yoga teacher. The physical practice of yoga often gets overemphasized by people trying to sell you pants or get you to follow them on Instagram. But in reality yoga should be about how you feel, act and perceive the world. Touching my toes or falling into a backbend isn’t the parts of yoga I use every day, when I am stuck on a crowded bus or frustrated with my husband. I call on a deeper mindfulness practice for that!

2) I went on my first yoga retreat when I had only had a regular practice for about a year, and it was one of the best things I could have done for my practice! I got to spend a whole week with 2 teachers and only 7 other students, I got tons of one on one assistance and expertise and got to learn a great deal more than I would have learned in another year of group classes. Was I the least experienced and least flexible person in the group? Probably, but I was feeling so good I didn’t even care.

I want to rest when I take time off. Isn’t a yoga retreat too much work? The level of strenuous activity you do on a yoga retreat is a bit influenced on what kind of retreat you go on and a bit on what you make of it. If you are looking to completely chill out I wouldn’t suggest a “Yoga and Bootcamp” Retreat! That said one of the great things about a retreat is that it is ALL ABOUT YOU! So you get to decide if that sunrise meditation will be healing or really if what you need is another three hours of sleep.

Isn’t a retreat a fancy luxury experience? Much like the last question, this is all about what retreat you choose. Some people love to lounge in luxury while others feel more centered with minimum provisions. This will of course effect the budget of the retreat but the good news is there is something for almost everyone.

Can I afford a retreat? Well I don’t know what your budget it! But retreats are often more affordable than people think. While 5 star luxury centers are often out of reach, many retreats often opportunities to share a room with another participant and cut down on costs by making cooking a shared activity that people can bond over. Taking some time for self-care is always important and doesn’t have to break the bank!!

Can I attend a retreat if I don’t know anyone going? Yes! A retreat is a great place to meet people from your neighborhood and around the world. After a few days of grounding and growing together you may even make friends for life.

Exciting News: I am co-hosting a Yoga and Wellness Retreat with Yoga Teacher and Medi-Spa Practitioner Obe Jones-Darell of Sound Body Health! We will be spending a long weekend in Poro de Mos, Portugal where we will be offering two yoga classes a day, a daily guided meditation, medi spa services, Bliss Yoga (an amazing combination of restorative yoga, acupuncture and massage) home cooked meals and more. The retreat will be June 3- June 6th. For more information please contact me and get more information and sign up here.We are offering some limited time early bird deals so if you are on the fence get some more information today.

Home Yoga Practice Part 2: Creating your Practice

Last week I wrote about setting up a space for a home yoga practice. This week I'll provide some tips on how to create your home practice. The below rules apply to someone who is also practicing in a yoga class setting or with a private teacher. If you've never practiced yoga before or if you have bene off your mat for awhile I recommend checking out some classes or private sessions before you start your personal home practice. 1) Choose a time. In last weeks post I wrote about the importance of practicing in the same space, as much as possible. Today I add to that, as much as possible try to set a time for your practice. Whether it is first thing in the morning, when you get home from work, setting a time will help you keep your practice regular and also help you figure out what kind of practice to have. It also helps you establish yoga as a ritual, which can help ensure your practice becomes regular.

2) What to practice- This is one of the tricky things of starting a home practice, deciding what to practice.  Here are a few rules of thumb: a) The first rule of thumb would be to work on what you like. If you groan every time a teacher puts you into pigeon pose practicing it on your own may not be the best move, because without the teacher there you are less likely to hold the pose at all. You may also be holding the pose improperly for your body, which is why you don't like it in the first place. Stick with poses and sequences you know you enjoy, they are most likely to keep you on the mat.

b) Target areas that could use a bit of extra love. This may sound a bit contradictory to the above point, but try to spend a bit of time on the areas of your body that could use a bit of extra stretch or strength. This doesn't mean going into the full extension of a pose you hate, but if you know your hamstrings are tight do a few forward folds. This is a great chance to work on these areas in-between classes where, depending on the class, you may not get to target them completely.  If you aren't sure what areas need a bit of extra loving consult a knowledgable teacher.

c) Do what you know. A home practice is not the time to try new poses. If you've been working into a "peak pose" (like a handstand or camel pose) your home yoga practice is probably not the time to practice it. Instead continue working on what you can to prepare for this pose, going as far as you've gone in class, as long as you feel comfortable. This will prepare you to practice again in class and continue working into more advance postures.

3) Listen to your body! This is a big one, and really it applies in a class or private setting as well. If something doesn't feel right it probably isn't! Monitor your energy level as well. If you are feeling exhausted perhaps you should practice a more gentle practice. This can relate to the time of day as well. If you go to a studio in the mornings but have an evening home practice you may want to practice slower than you do in class.

4) Expect a shorter practice. For most people, myself included, it is much more challenging to stay focused on a home practice, as opposed to when a teacher is holding space in a class or private session. Set a timer for about half the time of your usual class practice, and take it from there. And if you get distracted by a text, a pet or the front door return to your mat.

5) Don't skip Shavasanah! It is easy to think of a Shavasanah as an extra luxury that can be skipped if you are short on time but really it is one of the most important asanas (poses) of any yoga practice. It is a time to relax and an opportunity to notice where your body or mind can't or won't relax or let go of tension. To encourage your home practice I've created a free short guided Shavasanah that you can feel free to use at the end of your home yoga practice.

6) Take advantage of the internet, but do so responsibly. There are countless yoga videos online, both for free and charge. From a safety point of view I don't recommend yoga videos to those that don't have a strong yoga practice, or if you've never heard of the teacher and their aren't any reviews. If you do, my favorite site it Gaia.com where, for 10$ a month you can get access to thousands of yoga videos, guided meditations and more.

7) Remember, no one is perfect and practicing at home is difficult. My home yoga practice is constantly interrupted by my dog or my growling stomach. This humorous video is a great reminder to not take yourself to seriously.

8) Talk to a teacher. If you are struggling with your home yoga practice, or still not sure where to start, speak with your regular teacher, who may have some great tips.He or she may suggest a few private sessions, which are a great way to have a personalized practice designed just for you that you can build on and practice on your own. I offer a "Home Body" Private Yoga Practice where I work with clients to design and create a personalized practice that they can feel confident working with and building on on their own.

Creating a Home Yoga Practice: Part 1

I recently had several people ask me how to create or improve their home yoga practice. This makes sense. It is cold (and often rainy) here in Brussels out and with short days when you wake up and it is dark, come home and it is dark it is difficult to find the motivation to head to a yoga studio. A home practice is also a great way to keep you keep your practice up when you day is busy and you can’t devote an hour or an hour and a half to class, plus the time it takes to get there and back. You can also use a home practice to establish a yoga or meditation routine, especially a morning or bedtime practice. If you practice firs thing in the morning you can practice in your PJs (I often do) and an evening practice means you can drift right from Savasanh to your bead. A home yoga practice isn’t without its challenges. One of the major challenges of creating a home practice is space. Ideally, when you walk into a yoga studio you immediately start to relax. The lights are soft, it smells good, and maybe there are candles or essential oils. Even if you practice in a gym or community center, the space is typically quiet and the lights are low. This may not be the case in your home. Unless you are lucky enough to have your own yoga room you are likely practicing in a bedroom, living room, guest room or playroom. Just because you aren’t at the studio doesn’t mean you can’t create a soothing space.

1)The first thing to do is claim your space. In our old home, where I didn’t have a dedicated yoga space, I’d practice either in our living room or our balcony. My husband knew that first thing in the morning that is where I would be, and he would know this space was “mine” for the time.

2) Add a ritual to establish your yoga space. Roll out your yoga mat. Spray some room mist, diffuse essential oils or light some incense or candles. If you like music in your practice set up a special yoga playlist. Even if you don’t typically enjoy practicing to music you may want to set up some sounds (like chiming bells or waves) to establish your place and to cancel out outside noise.

Embrace distraction.

If you don’t have a private space (or even if you do) a home yoga practice means there will likely be distractions during your yoga class. I’ve never had a dog lick me when I practice at a studio but if I am practicing with my door open at home, every time. Puddles hears the sound of “ohm” as “come” and she does every time, and if she sees me on the ground she assumes it is play time. While she has learned I won’ t give her attention and doesn’t stick around, she still tries almost every time. At first I would get annoyed but I’ve learned to embrace it. Try practicing mindfulness while there is a dog wiggling in your lap. And embrace the freedom when there is space, Chatarunga feels easy when I don’t have to balance myself over a dog! If you have children and they show interest in your yoga practice you can ask if they want to join you. Depending on their age it may not be the same practice but you have the chance to introduce them to yoga and the practice of mindfulness.

If something that can’t be ignored distracts you off your mat, when you are done, come back. Sit back down and refocus. You don’t need to be exactly where you were, just bring awareness back to your breath. When you are ready continue your physical practice.

One of the perks of practicing at a studio (or at my house) is all the props! The blocks, straps, bolsters etc. If you’ve practiced with me you know I love props! But they can be expensive. Unless you are planning a very regular home practice you don’t have to purchase all these toys. Rather you can use what you have around your house to make your own Prop cabinet!.

Instead of blocks, use a couple big books. We are bookworms so there are always numerous books lying around. One or 2 hardcover books work best.

Instead of a strap, use a scarf the belt from a rope or a regular belt. Just be aware the resistance may be different than what you are used to at a studio.

Instead of a bolster, use a couch pillow or another firm pillow. You want to make sure you use something firm so you are supported.

Instead of a blanket, use a blanket. This one was easy ☺

Instead of sand bags use bags or rice or grain. Just make sure they are sealed properly and aren’t too heavy.

Instead of eye pillows- use a folded scarf. You can even spray it with some infused essential oils.

Setting up a space for yourself is the first step in your home practice. Next week I will cover the “how”, with tips on the best way to design an effective practice you can do on your own.

I am now offering a "Home Body" Package Private Yoga Series, 3 Yoga sessions plus lots of personalized tips and resources to start or upgrade your home practice. Don't worry, the dog isn't part of the practice.

Yoga's Body Image

Body image issues are tough for me to write about, because they are PERSONAL. Like a majority of Western Women I struggle with what my body looks like. Studies find time and again that women in the US are dissatisfied with their bodies. One Brown University Study found 75 percent of college age women thought about their body “all the time” or frequently. It isn’t just college students either, further scholarly work has found that 87 percent of women aged 25- 89 years old prefer a smaller silhouette than that of their current body. What causes negative body images? The media is a often blamed, in my opinion this is just. We are bombarded daily with images and videos of thin, smiling models with "perfect" bodies selling us everything from soda to vacations! The rise of Photoshop has made this phenomenon even more prevalent, as anyone of the cover of a magazine or billboard can be photoshopped into “perfection” removing every roll of body fat, hair, stretch mark etc. My personal hero Tina Fey has documented this phenomenon perfectly.

Fad diets and the “fix it” culture we live in also deserves some blame.“Loose Weight” is one of the most popular New Years Resolutions every year, but how to do that healthily and effectively is unclear.Fad diets and weight loss brands often exploit our insecurities, encouraging with the message that if you just do one thing you’ll have the body (and life) of your dreams. Yet often these diets aren't based on any actual science and can leave practitioners feeling hungry and even malnourished. Rapid changes in body weight, that often accompany quick fix diets, can lead to additional health risks, including high blood pressure and heart disease. Plus frustration when plans didn’t work, people often gain more weight coming off a quick fix diet than they originally lost!

The yoga community isn’t innocent in the issue of body image either.Yoga apparel companies use the same advertising tricks as almost every other company.The “Yoga Selfie” trend perpetuates this, as most “celebrity” yoga selfie- takers (Yogi Selfier?) are super-model-esq with images shot in perfect lighting and angles. As I searched for a stock photo for this post almost every picture I found showed yogis with the same body type. I’ve been through enough yoga photo shoots to know we all do this.And there is NOTHING wrong with wanting to look good in a photo, especially one you are going to share with the world. But when this picture perpetuates that you must be skinny, toned and more to be a yogi we are missing out on the real experience of what yoga can teach us.

Don’t worry, I am not just going to bad talk yoga. That would make this a really bad yoga blog. Yoga can provide great relief for those struggling with any sort of body image issue, including eating disorders (more on that another time, where I can give it the attention it requires and deserves). The yoga community has become more and more inclusive for practitioners of all sizes, with programs like “Yoga for Round Bodies” becoming more popular and more common.

Even if you don’t have a “round body” you may be struggling with dislike or mistrust of your body.The best forms of yoga to promote improved body image and self love include practice include Hatha, Yin and Restorative. Hatha Yoga focuses on building strength, flexibility and balance, rather than changing appearance. Yin Yoga works on being comfortable with the body where it is now, resisting the urge to change it. And restorative yoga is all about self love and care, essential for learning to embrace your body.

While people often come to yoga as a fitness routine they quickly learn that it is much more than that. Yoga Asana (poses) requires strength and flexibility, and this physical practice is most people’s introduction to yoga. For many, including myself, this is a difficult start. Your body may not fit into all of the poses the way you’d like them to, and it is easy to get discouraged, or envious of the teacher or person next to you who looks “perfect”. As you stick with it you begin to realize what your body can do. Hopefully you find a teacher who is skilled in helping you find the ways to help a pose fit your body, not the other way around. Instead of focusing on how to change the body you will become more aware of HOW IT IS. What it can do and what it can’t. You start to become more AWARE. How a pose feels on one side versus the other. How it feels when you do it in the morning versus the evening. How a pose feels when you do it first thing, as opposed to at the end of a practice. How your body feels after a day at the office. You’ll start learning what works for your body and you’ll want to continue to help yourself feel good.

If your practice includes mindfulness (and I highly recommend that it does) you will likely be practicing “letting go”. Letting go of what we can’t control, and letting go of striving.This can mean letting go of striving to touch your toes or striving for that flat belly. This isn’t a quick or easy practice (at least it isn’t for me) but ultimately you may notice it has been a day or a few days since you compared your body to the lululemon models, or the practitioner next to you, because you’ve begun to let go of that anxiety or desire. When you notice you are comparing you treat that with awareness. Was kind of day are you having? How are you feeling about yourself?

You may discover you become more mindful off the mat as well, becoming more mindful with your eating habits. You may find that you’ve been snacking mindlessly at your desk or waiting till you are so hungry to eat lunch that you grab the first thing you see. As you become mindful of these habits you may want to make healthy changes. As you become more aware of how your body feels during yoga you may start to become how your body feels outside of yoga, including how it feels after you eat a specific food or foods. Instead of yo-yoing from one diet fad to another you may start to learn the best way to nourish yourself.

Yoga is the opposite of a quick fix exercise or diet routine. I've been practicing for over a decade and I know there are still days I look at my fellow teachers and wonder how they got those abs or if I will ever be able to do that pose with my hips. I still let myself get "hangry" (ask my husband if you don't believe me) and I still may find myself binging on chocolate after a long day. When I find myself doing these things I reflect back on what went on in my day, on and off my mat. For someone who spent much of her late adolescents not eating (again, a post on disordered eating and yoga is brewing) I think this is a major accomplishment!

The above reasons are just some of the many why I created the Yoga for Women’s Wellness Series. I want to create a space where women can get to better know (and love) their bodies. Where women can be (re)-introduced the amazingness of all they can do. A safe space to meet yourself where you’re at. The first session is entitled “Getting to know your feminine body”. We will work into poses that encourage both empowerment and care. We’ll work on being mindful of the body’s limitations as well as its limitless ability to amaze us.

The first session of Yoga for Women will be held Saturday February 6 14hr-16hr at Radiant Light Yoga, advance sign up is recommended. For Private Yoga for Women session contact me. As always feel free to contact me with any questions.

Yoga for Women's Health

Happy New Year Dear Readers.   I don’t know about you, but I am excited about 2016.   2015 was a big year for me, on the personal front I got married in May and moved to Brussels in August, each an experience that alone would have been major.  Combined with some great business accomplishments it really was an amazing year.  I am looking forward to more excitement in 2016.

Some of you may have already noticed some changes here at Birth Breath Beyond.  I am very happy to share that after lots of consideration and continued training I am expanding the scope of my work from “Yoga and Pregnancy” to “Yoga for Women’s Health”.   This is an evolution that has been occurring for awhile and one that I can't wait to share with you.

I’ve always been interested in woman’s health, including pregnancy but reproductive health and health at all stages of life.   My Masters of Public Health is in Women’s and Reproductive Health and I’ve been passionate for such work since at least University. I believe that women lack access to evidence based, up–to –date information at all stages of life, including, but not limited to, pregnancy. Information about contraceptive methods is often confusing, based on out to date information, or cloaked in secrecy or fear.   Menstruation is seen as shameful and menstrual hygiene products often lack ingredient information and are cloaked in stigma of “dirtiness”.   Fertility and pregnancy loss isn’t discussed except behind closed doors, and such it discussion is often dismissed or down played.   Abortion is often viewed as a political issues, and although it has been made into one in the US and in much of the world it is often a personal one that people are silenced from discussing. Menopause and aging is viewed negatively, something to delay or avoid, not embrace or learn more about. I haven’t forgotten pregnancy. Those that suffer from Pregnancy and Post-Partum Depression often suffer alone, away from the smiling pictures and stories society and social media expects.

I’m not a doctor or a health provider. What I am is a yoga teacher, Women’s/Womb Yoga Therapeutic Teacher, Yoga Therapist-in-training, Masters in Public Health and Doula.   And I am using these skills to provide a new offering in Brussels, Yoga for Women’s Health.

So what exactly is Yoga for Women’s Health? It is using yoga and yogic principles to help regulate menstrual cycles. To provide complimentary care for those experiencing sub-fertility or other fertility issues, and for those undergoing fertility treatment. It’s working with yoga clients throughout their menstrual cycles, helping them create a practice, and lifestyle practices, that better listen to and honor their bodies’ many natural rhythms and cycles. It’s working with women during and after menopause to embrace changes in their bodies and create practices that best embrace this stage of life. It is working with women experiencing pregnancy or postpartum depression or anxiety to integrate yoga into their treatment plan. As my training continues I hope to be able to work with women experiencing eating disorders, an issue I’ve myself experienced and know I carry with me every day.   Much like my doula work, I am not a health care provider and I don’t want to depict myself as such. Rather I can serve a role in the complimentary care of anyone dealing with a woman’s health issue.

So what about my doula work? Well, I see this work as an extension of my role as a doula.  There have been so many times I’ve thought “I wish I had a doula for this”. When I had my IUD removed and when I made further family planning decisions. For women navigating the complicated world of fertility treatment a doula could be a useful companion.  Offering Yoga for Women's Health will let me hold that role.   I haven’t given up my birth doula work either. It saddens me that so few women in Brussels get to learn about what a doula does or know that this amazing source of support is available here.   My first introduction to the English speaking prenatal support care here was rather harsh, and I was upset to see misinformation and scare tactics being shared to discourage women from learning more about doulas. I see my role as a doula to be to support women in their birth however they choose, and that includes supporting them in accessing evidence based information.   Fortunately I’ve since been introduced to other amazing birth workers who are working hard to ensure the women of Belgium have CHOICES at their birth and access to as many evidence based support and care options as possible.

As I continue to offer this support to pregnant women I want to offer it to all women.   Prenatal and postnatal yoga is often the only time yoga caters to women’s specific needs. The only time women take time to share their experiences and their fears in yoga sessions or classes. The only time we consider women’s specific physical needs in a yoga session. It shouldn’t be this way.   Historically yoga was designed for men only, but now the majority of practitioners are women. Women deserve to have a practice that is tailored to their specific physical needs. They deserve to have non-medical care and support during physically and emotionally challenging times and times of change.   I am excited to be able to offer this to the women of Brussels and I hope you will join me in this exciting journey. 

Join my mailing list to be the first to know about promotions and Upcoming Women’s Yoga Sessions. Ready to start your yoga journey?  Sign up for a free FREE consult to learn more about Women’s Yoga Fertility Yoga , Pre and Postnatal and other Private Yoga Sessions.