Wristopia: Yoga for recovery after wrist surgery

                 “When life gives you lemons, make lemonade.”  What an annoying statement.  At yoga class this Tuesday, we didn’t just make lemonade, we made lemon meringue pie!  One of my students is having significant wrist surgery soon, so we spent the class working on developing a practice for him post surgery.

                What was so interesting was how much more difficult and intense the practice is.  Changing downward dog to dolphin and standing up without using your hands is a wonderful challenge.  We actually ended class early (a half hour of savasana seemed a bit excessive).

                Removing the bend in the wrist from these poses puts a lot more emphasis on shoulder opening, so if you use the practice below, make sure you do all of the breathing and warm ups at the beginning to get the shoulders nice and warm.  It may feel excessive at first; just persevere, the challenges are coming to you. The first time through the modified sun salutation, give each pose several breaths. And now we are off…

“Wrist-less” Yoga

Stand on your mat in tadasana (mountain)  and begin to notice your breath

As you get a feel for the breath, begin to move your arms with it

                Inhale arms overhead, exhale arms down

Continue for 2 rounds

Continue arms for 3 rounds adding as you inhale up, let your heart rise and open, as you exhale allow the ribs to relax down

Add your mantra for 5 more rounds (inhale “So,” exhale “Hum”)

Inhale arms up overhead, grab your right forearm with your left hand, pull up and, exhaling, lean to your left

Inhale to upright, exhale arms down

Inhale arms up overhead, grab your left forearm with your right hand, pulling up, exhale lean right

Inhale to upright, exhale arms down

Continue for 2 more rounds

Add your mantra for 3 more rounds

Step your feet to the width of your mat, parallel through the second toe

Inhale arms up into eagle pose arms (stack right on top of left with elbows bent, wrap forearms or grab shoulders)

Bend knees and exhale, forward bend

Stretch from side to side, hanging out down here for a while

Repeat with the arms stacked the other way

cat in dolphin pose from here

Come to tadasana about two feet back from the front of your mat.

Inhale arms and heart rises, exhale forward bend, leaving hands off mat

Fold down to your knees or come down one knee at a time

Drawing abs in firmly, come down to your elbows, one at a time (make a big “C” shape with your back)

Walk feet back to dolphin, bend the knees deeply, stretch hips from side to side

Settle into dolphin for 3 breaths

Exhaling, walk feet back to low plank

Inhaling, roll body forward into sphinx (on elbows, chest open, gaze ahead, with the body along the floor)

Exhale back into child’s pose with arms in front

Inhale, rise up to dolphin

Exhale, walk feet in, drawing abs in, coming back to knees and forearms (make a big “C” shape with your back)

Come up to your knees, roll over toes up to standing or rise up one knee at a time

Repeat 2 more times

Finish with a few standing poses and 5 minutes of savasana.

Let's Go to the Mat

I've been thinking a lot recently on the benefits of yoga and meditation, started a couple of posts that completely fizzled, but yesterday found something perfect. From How God Changes Your Brain: Breakthrough Findings from a Leading Neuroscientist, here is exactly what I've been trying to write. (He approaches the subject from the perspective of meditation because that is what the whole book is about.)

Exercise can even be viewed as a form of meditation because it involves sustained concentration and a deliberate regulation of body movements and breathing.  Studies have even shown that it enhances relaxation and spiritual well-being.

Vigorous stretching, such as yoga, also does wonders for both your body and your brain.  yoga has similar cognitive benefits to other forms of contemplative meditation, and in a recent meta-analysis of 813 meditation studies, the researchers stated that yoga was as beneficial s exercise.  It can lower the risk of cardiovascular disease, help control the symptoms of diabetes, lessen the severity of menopausal symptoms, reduce chronic back pain, and prevent the onslaught of migraine headaches. 

In a study conducted in 2007, researchers at the Boston University School of Medicine found that levels of the neurotransmitter GABA increase after a single sixty-minute yoga session.  Since people who suffer from depression and anxiety disorders have low levels of GABA, yoga exercise is a valid modality for improving psychological mood.  It's even been found to reduce the symptoms of schizophrenia.  Research has also show that a few weeks of yoga training enhances a wide range of cognitive skills in children and adults.

Talk about a million reasons to go to the mat every day.  See you there.

 

 

Open Your Heart

    Yesterday was amazing- both informative and transformative.  It all began in the church basement.  I have taught the yoga class there for over 9 years.  One would think that by now it would be routine.  This Tuesday was anything but routine.
      Upstairs in church there was a 6 year old girl's funeral.  Our church has been praying for her for months.  I gave it a lot of thought; how to reconcile the two, death and healing.  I had thoughts, but no coherent plans.  On the way over I received a call from a student who had arrived very early. Some of the people who were preparing for the reception after the funeral had expressed concern at the lack of respect holding a yoga class would have for the funeral above.  This balance, however, is one of the great skills of living.  How to be present and have life in the middle of awful things.  The world is always with us; how to be of the world, yet not in it.
       Before we began class, we set a few guidelines for the length of class (it would be shorter) and the least conspicuous way to exit the building (so a bunch of ladies in workout clothes carrying yoga mats would not disrupt the reception).  All of these things worked out well. We left the building just as the service was ending, but this was not the important part.  What was amazing was the powerful impact this shortened class had.
        Recently I have been experimenting with using the breath to let me know which aspects of my body are holding tension, where should I target my practice.  Let's begin.  Stand comfortably with your eyes closed.  Take a deep breath.  Without exhaling, breathe in some more and if possible a little more.  Notice where your feel tension in your body, then let all that air out in one long slow exhale. The part of the body where you are holding the most tension feels all jammed up as you try to bring more air into a full body.  This exercise feels different every time it is done.  Watching a class full of people perform it, give the teacher a strong idea of how to structure the upcoming class.
        Tuesday morning the tension was in everyone's upper chest.  Given the stress of the funeral and shorter time span, I put together a very different class.  If you'd like to try it out, here is a link to a 20 minute version.  Let's just say, the class was unique enough  that I wasn't sure how effective it was.  Did the heart openers work, and would they hold over after the students left?
        My question was answered on my way home.  Now, a class is much less physically powerful for the teacher than the student, because the teacher is focused outward on demonstration and her students, but I found a huge change had taken place in myself.  On my way home I had to stop at the grocery store because I was completely out of produce.  As I walked around the store, I noticed something strange. People kept staring at me in the face,  like they knew me and expected me to talk with them.
        Now I'm not talking about the produce manager or all of the people who work the checkout lanes; those are people I know well and we talk all the time.  These were people I had never met before.  a Japanese man, an Indian woman, a mother with small kids, the man picking up salt for his driveway (in anticipation of the "white death").  They all seemed to expect me to address them.  I had never realized how "in my own world" I was when I shopped.  Turns out when my heart is open and I am looking around, everyone I met wanted in on the joy.
       This phenomena was well described in How God Changes Your Brain: Breakthrough Findings from a Leading Neuroscientist.  "As many studies have shown, the more compassionate we become, the more generous those around us become... Thus, when we treat others with kindness and respect (in my case, just noticing that they were there), even those who hold different beliefs will respond in kind.  An upward spiral is created that stimulates the anterior cingulate, a crucial part of the true heart ans soul of the brain."  He calls it "reciprocal altruism."  Noticing my neighbor allowed them to notice me as well.  It was a great shopping trip.

Greater than the Sum of its Parts

the arrangement with the "pretty" flowers

     "The whole is greater than the sum of it's parts." -Aristotle

       We are here to lift one another up.  We create more and better possibilities by our associations and collaborations.  This message was reinforced over and over today.  From the incredible opening song of the choir at church, to an email from my niece to my weekly flowers, over and over and over I was being told that we lift one another up and make one another better.
       In the past week, I have been creating a new event, the Evening of Energy Healing.  It began, months ago, as a Reiki I class.  As time passed, I received many emails and requests for opportunities to practice reiki in a more professional setting.  Yes, friends and family are a great beginning, but what do you do with your first client?  It was something I had not ever addressed in any class.  So the event is coming together well.  The location secured, online ordering, interest beginning to build, but at 4:30 this morning I was wide awake wondering if I had missed something.
     The question was answered over and over as the day progressed.  When we left home for church it was snowing vigorously.  I love the snow, but our neighborhood has steep hills on both entrances.   The drive was fine, but as we prepared in the back of church, it looked like the snow was increasing.  Our first song was "Gather Us Together," which I learned for the first time at Thursday night choir practice. The descant was interesting and there were a few parts I was uncertain about.  Sitting in the congregation was beginning to look appealing.
     The song was amazing.  Each part worked together and made the whole better.  The last refrain moved me to tears as I sang.  The whole was truly greater than the sum of it's parts.
      After mass was finished, we did our usual grocery run (just us and 10,000 of our closest friends).  To lighten up the overcast March day, I picked up some flowers.  At the time I didn't realize how many of the buds had not yet opened.  The first picture is the arrangement with the "pretty" flowers.  But, after I finished there were so many buds left.  I took all of them and stuck them in a jelly jar. A bit of a disappointment at first.  When placed with beautiful objects, it becomes beautiful as well.

   It doesn't matter that the Waterford pitcher holds garlic or the milk glass holds the blade protector for the vegetable peeler or the flowers will never open, together they are beautiful and make people happy just to see them.
   My last life lesson came from my niece.  She emailed me a clip from The Colbert Report (a late night comedy political show).  It featured Lil Buck ("jook" (rhymes with book) dancer) performing with a live violinist.  The clip was interesting, but it did not move me.  At the bottom of the article was this YouTube video:

          You'll notice at the end of the performance,  Yo Yo Ma does not bow to the audience, he goes immediately to Lil  Buck to shake his hand.  Each man knows he was part of something magical, both in sync with the other and creating his own beautiful work of art.

          I look forward to March 16th (the  Evening of Energy Healing) now with great pleasure.  Though the vendors have changed several times, I know the ones who show up will be the right ones.  The practitioners will lift one another up, and the clients will have a great time.  If you are interested stop by Bolero's Saturday between 6-8 or go to nkyreiki.com for more details.

The Gift of Healing

      So, you attended your first reiki class.  You've pestered friends and relatives to let you practice on them (or not).  But after you've exhausted them, what is a new practitioner to do?  Or, maybe you've had reiki for years, but haven't been able to establish a personal or professional practice.  I think the best thing you can do is search out a reiki share and if you can't find one start your own. (Drive through my neighborhood on the final Sunday and you'll see this sign.  Come right in!)
       If you decide to form a new share, just start it. You'll never have it all figured out at the beginning.  The first reiki share, I was almost afraid people would show up because I had no idea what it was doing.  In some ways it reminded me of the first yoga class I ever taught.  I looked out into the sea of faces and thought, why is this group of adults doing what I say?
       A few guidelines to get you started:

this is the set up for the water

• Pick a place and time- It is easiest to start out in your home, but many libraries have rooms that can be reserved for free as long as you don't charge anything for the reiki share.
• Get the word out- use your professional or group facebook page (here's mine), your website (look at upcoming events and the calendar), email, and even about.com.
• Be the timekeeper- Be flexible, but someone here has to be in charge.  We all like this stuff so much, it can become all talk and no healing.
• Act like a hostess- This healing stuff is thirsty work.  Begin with water.  I prepare it using the Biogenesis Wings and the Hanna Kroger Soma Board, BioEnergy Disc and Water Revitalizer. I also use this as an opportunity to get out all of my teas and the lovely milk glass serving pieces inherited from my mother-in-law.  My son sets up a beautiful tea service, changing and rearranging the setup each month.  It is a lovely gift he gives us all.
• Most Important!- Make your guests welcome, make sure you clear the house.  You have invited people to share their healing journey, which can be a bit uncomfortable.  I begin my preparations by cleaning, not so much for the look (though it is a great side benefit) but more to set the energy of the house.  I use this time to clear the energy in each room, dusting and sweeping away any negativity.  I pray into each room, remembering to fill the room with welcome and acceptance.  What greater gift can you give?

       This is part of our reiki share last Sunday.  The picture makes me happy just looking at it.  The share is a good beginning, but one of the things my students keep telling me is that they want to practice in a professional setting before working with a client.  So this month I'm trying something completely new.
         Peaceful Spirit is hosting an Evening of Energy Healing at Bolero's Dance Studio on March 16th.  The day begins with a Reiki I class.  Then all practitioners are invited in to practice in a more professional setting.  We are inviting in the general public for reiki sessions at a great discount.  There will be vendors with health and wellness products.  I'm so excited to find the solution to all of those requests.  If you are in the area, please stop by.  If you are reading this from afar, please send prayers and reiki for the success of our new gathering.