Yoga for Menstruation

I get questions all the time about what to do when that time of month presents itself?   The good news is we do not have to abandon our practice, in fact, we can allow our practice to really support us as we slow down and receive peace and quiet in a restorative yoga sequence.

The sequence takes about 30-45 minutes.  The postures here are recommended by Gita Iyengar who has written about yoga and women's cycles extensively.

Please enjoy this sequence that I personally enjoy each month! Menstruation is a time to let go of inversions in your practice and to rest and encourage a downward flow of energy.  

1.Supine Baddha Konasana (On a bolster) 3-5 minutes
2.Supine Virasana (On a bolster) 3-5 minutes
3.Downward Facing Dog (Stretch) 3-5 minutes
4.Triangle Pose (10 breaths)
5.Balancing Half Moon Pose(10 breaths)
6. triang mukhaikapada paschimottanasana (1 minute) (bolster and blankets on extended leg)
7.. Upavista Konasana (Support in the middle--lay and rest).
8.  Side stretch in Upavista (both legs)---support on leg
9. Paschimottanasna
10. Viparita Kirani (Legs up the wall) (5-10 minutes)
11. Savasana (with bolster on the spine vertically) (3 min.)
12. Regular Savasana(5 min.)

ENJOY!

Falling into Newness

Wow.  Summer is not officially over (not until 9/22) but here in the "town of the bean", we know that once labor day is over a new wave of students crashes in to the city and all is changed.  I already bought my first Apple Candle and started planning to make pumpkin soup and butternut squash ravioli.  Talk about leaning into the future! Transition times are challenging perhaps because we are learning again how to be in the present; a new present.  Isn't that a gift?  The fact that we have a chance to learn new ways of being?  As the seasons and years go by, we can be assured we are growing stronger and wiser for it. So take it easy on yourself and find refuge through times of change with yoga, meditation, sipping a cup of hot tea.

I invite you to join me for Moon Salutations on the Harvest Full Moon of Sat. Sept. 29th at 2pm.  We will move through a coordinated breath and dance flow that is gentle, healing, and supportive. Soothe your soul and treat yourself to a yoga workshop or a yoga retreat in Autumn.  When was the last time you got away from it all?

As Fall nears I see visions of apple pies, changing colors of trees, Fall get-togethers, thanksgiving with family, apple picking, warm sweaters and nurturing fires to cozy up to.  What are you excited about?  A new job? A new relationship?  Tell all!

Peace,
Natalie

Post-Yoga Retreat Reflections

Another retreat has come and gone.  More time to reflect, be in nature, and be untouched by loud noises and bustling city life.  This year, I found myself thinking about last year and last year the same.  What a joy to have this space each year to reflect and compare.  This year I realized that I was in a good space and this hasn't happened in a looooooong time. The last couple of years have been marked by striving, building, and working really hard.  Looking back on this year though, I saw that I gained a healthy and supportive relationship which helped me to grow in so many ways, cleaned up my finances, streamlined the yoga business, got to travel to Alaska, and accepted a position at the Cambridge Public Library.  I also noticed that yes challenges did occur: Lost two weekday yoga classes at the Lily Pad which is 1/2 of the business, left Joint Ventures after trying to grow a yoga program that just wasn't going to grow, and saw some friendships dwindle.  Amidst both the loss and the tremendous gain, I found myself peaceful and secure. (Thank you yoga!)

It is known in the yoga world that the word OM is actually A-U-M and is made of three sounds Ah Oh MMMM.  The three parts symbolize the life cycle: Creation, Life, and Death OR is shown by the gods: Brahma: The Creator, Vishnu: The Sustainer, and Shiva: the Destroyer.  We will find ourselves in a Brahma stage when we are at the start of a venture or a Vishnu stage when we are sustaining or maintaining our lives with stability and a Shiva stage when we are leaving a relationship, losing a loved one, or letting go of an old part of ourselves. 

I used my retreat time this year to feel gratitude for Vishnu and honor Brahma the creator of all of the growth in my life since last year. I wished to celebrate that things are stable right now!  Of course I know that life is rocky and won't always be stable, it's nice to sit and enjoy it while it lasts!

Things I Took from This Year's Retreat:
 

• Meditation is key
• How to receive compliments
• Giving each other space to be different is important
• Drop expectations
• Yoga, Meditation, and Good Food/People is Enough
• Being there for others is so important even if just listening or sitting by them
• Doing your best is all you can do!

What are some things you took from your retreat experiences? Are you in a stable place, a state of change, or have you seen much loss in your life?  Who is predominantly reigning? Brahma, Vishnu, or Shiva?  Did you know that Shiva is the god of yoga?  Our job as yogis is to constantly destroy or let go of old parts of ourselves that don't work anymore or old ways of thinking that do not serve us.  Thoughts? 

Namaste,
Natalie

Getting some Northern Exposure in Alaska!

In short, Alaska was a blast!  Getting away from Boston got me reflecting on the rush and competition that East Coasters are known for. I am grateful for this opportunity to check in with myself about how I relate to competition and rushing in my own life.  

Alaska was absolutely breath-taking, even in Anchorage, snow-capped and green mountains stood over everything. The water was emerald green.  Things seemed to move more slowly, and get this: People were FRIENDLY!  That was a hard one to adjust to!

One of the highlights of the trip was being able to attend my boyfriend, Peter's talk at the University.  I had never heard him present his research to an audience.  It was really nice to forget my attachment to this person romantically and appreciate this whole other side of him, in his element. That was our initial reason for visiting Alaska.  

During our 7 day stay in Alaska we enjoyed cozy cabins, hot tubs, king salmon dinners, king crab legs, gorgeous hikes in both glacial and rain forest terrain, rafting near glaciers, wildlife, and a sea cruise. My favorite part of Alaska was that people seem to have a real relationship with nature, wildlife, and the environment.  Almost every conversation with an Alaskan brought up their fishing activities,  challenges with winter, and hikes that they had taken.  

I admit, my yoga practice in Alaska was not an asana-based one; at most I posed in Tree, Dancer, and Crow for the span of 5 minutes.  Instead my practice was observation, receiving beauty, and spending time with important people like Peter and his family during the last leg of our trip.

Now I turn it over to you:  What important journeys have you taken?  What is your relationship to beauty and nature? 

I'll see you on the mat!
Natalie

 

 

Future Thoughts

Well, here is my first post of 2012.  Although there are a lot of reasons why I stopped posting regularly I guess the main thing is, things have not been "regular.'  I went through a lot since last August: started a new relationship, left a home, lost a pet, and now am living in a brand new apartment with it's own challenges as well as trying to stay afloat as a full time yoga teacher.

I get lost just like everyone else and thank god I have my yoga to lead me back to Source and reality.  It can be very easy to fall down a dark hole if you listen to the mind's worries and constant chatter.

Lately, I have been dreaming of living a life in the woods surrounded by nature and immersing myself in healthy nurturing food, daily yoga, and giving my community the same.  I do love Inman Square for it's quirkiness and for the Lily Pad of course,  but I am now having visions of Western Mass. where I went to yoga school which feeds my soul and renews my spirit. I saw this renovated barn on Craigslist and pictured myself teaching beautiful yoga classes inside it's rustic walls while offering retreat space for teachers and their students.  I have never been a "city" person and so at the ripe age of 33 (turning 34 next week) it's starting to reach a zenith

A nice inquiry comes out of all of this.  How can we stay present whilst having high hopes and dreams for a different life?  I mean, it's great to have dreams and goals but how can we practice Santosha (conentment) with the life we have "now?" rather than later while still keeping an eye out for the future? 

In the meantime, I am basking in the joy of holding another wonderful yoga retreat at Sky Meadow Retreat Center on August 17-19th.  There are still 3 spots left so if you'd like to join us, believe me, you won't be disappointed.  Cella, Miles, and the Girls are wonderful hosts and really make everyone feel special and nurtured.

Remembering Pattabhois Jois' inspirational words: "Do your practice and all is coming." I need that reminder tonight. 

In Peace,
Natalie