The Science of Yoga

I recently read The Science of Yoga by William J. Broad after the recommendation by a new friend. This topic is right up my alley, because I am a "sciency" yoga teach. I emailed her about it and realized it could be the beginning of my own book on yoga (ha!), so I figured I would adapt it a little for you my yogi and yogini friends. 

I got Broad's yoga book and read it yesterday, I skimmed here and there but read most of it. I thought it was interesting. I think I have read some of the studies on yoga that were not maybe the most scientifically stringent so I liked that he tried to sift through some of the people that are telling falsehoods or with sketchy degrees. I feel like he could have mentioned more of the good studies in depth though, even if they were smaller groups, good science is good science. I have read some interesting things about yoga and blood pressure, but his main point on hypertension seemed to dance around that and talk about inversions rather than an overall positive effect. I have borderline blood pressure but am safely low enough to just treat with lifestyle, and it runs in my family so it is of particular interest to me since I try to watch all the possible ways to keep it low enough to avoid medication. Once you eat healthy, keep a good weight, avoid salt and excess alcohol, I feel like it's nice to turn to yoga and exercise as well since I kind of hate taking medicine if I don't have to take it. It is somewhat in keeping with his summary of research that yoga can slow the body down, but I know my style of yoga is slightly cardio at times too, although I do tell my students that I recommend other cardio besides yoga, even if it's just brisk walking or the elliptical. Running is great, but it gives me headaches, to me exercise has to be something that makes you feel good, so follow your bliss! 

Also as a Registered Yoga Teacher through YogaFit, I feel that I had a good, comprehensive, and safe 200 hours of training from a variety of teachers and backed by a board made up of various health experts. He sort of poo poos YogaFit as yoga with sit ups but we do a lot of things that make yoga safer for EVERY body type. I personally do not recommend headstands, although I like shoulder stand okay, and I show  my class wheel but we don't do it all the time. I believe that the intense poses are not something to do frequently or for prolonged periods, or if you don't have the strength in supporting muscles. It does concern me that someone could get hurt in class so I always mention modifications, but sometimes people try things that their body is not ready for and I cannot necessarily stop them. I do have yoga insurance and have an info sheet for everyone so if they have a major injury or health condition I can tell them ideas for modification. I would be horrified if someone in my class was injured, so I think that is why I often mention modifications and don't adjust people physically unless they ask, for the most part.

I agree with his summary that yoga has anti-depressive qualities and it can't hurt creativity to literally get the blood flowing, he also has an entire chapter on sex as well as a thread about it running throughout the book which is a discussion for another day. I personally think yoga is good for the immune system, endocrine system, and organs because many of the twists and other poses wring out or put gentle pressure on these systems, which could force the blood away for a moment, but when it rushes back in I think that is a good thing, blood has a lot of beneficial molecules! (totally my own opinion there everyone after practicing regularly for 9 years). I also think that his final statements of uncertainty were important. It is interesting that he has practiced yoga himself for 34 years, he obviously thinks it's good for him with more reward than risk. Even with my science background, it annoys me that we sometimes only want to trust science "studies" rather than realize that something like yoga which can be social and spiritual as well as physically focused may be hard to quantify at times. 

In a way, yoga is my connection to spirituality. I grew up Catholic but eventually felt a lot of the beliefs were too strict and rigid for me personally, and downright against some of my world views. I know a lot of people ignore or maybe just don't think about the parts they don't like of a religion (eg. take birth control although the church says no, the condemnation of gays) but my mind is sort of purist in that sense, if I'm going to go spend time somewhere, I want to truly believe and feel comfortable with everything my group professes. I like the Unitarians a lot, wish there was a church like that closer to us here. I feel pretty comfortable and resonate with the philosophies of yoga, like the yamas and niyamas which Broad doesn't even mention, sadly. I do think yoga can be a support of any religion and does not need to be a threat to anyone of a certain belief system, if anything, it can enhance the mind spiritually.

I do hope there are bigger studies of larger groups on the benefits of yoga, I would participate! I've done yoga regularly since 2003 and I am sure I would not be as healthy, mentally, spiritually, or physically if I had not found yoga. Like everyone of course, I am a work in progress. Yoga got me through a lot of hard days of teaching teenagers, some with incredibly chaotic and negative energy. To me, yoga is a great way to keep my energy healthy, hard to quantify that. I think a key is also to keep your ego in check. That's hard as both a teacher and student, but 100% in line with what yoga teaches us as we let go of competition and judgement. If your ego rules you, you're more likely to suffer an injury, I'm sure of that. I'm in life for the long haul (my grandma is 99 and I hope I got a few of those genes) so my yoga motto could be summarized as, "de todo un poco, everything in moderation, variety is the spice of life".

If you read the book, I would love to hear your opinions as well. 

Namaste,

Kat

Skitter Fritter Twitter: Ground.

Lately it seems that the world has been focused on "me/I/self". Tweets, selfies, fb posts, blogs, many ways to express yourself to others. This is good sometimes, at other points, I feel like the world (and even me too, I am chagrined to admit) is skittering and frittering away important time where we are documenting rather than existing in the moment. For me, part of it is the desire to feel less isolated. Also, it's the natural exchange of information. You share with me, I share with you. I don't see a lot of people that I know each day, so electronic contact is better than nothing, right? I think as a global culture, we are trying to define ourselves, and nested within that, a new generation is projecting their experience. How can we carry out a positive action of expression and learning without wasting life?

Moderation. Balance. Growth. Keys to yoga and life as well. Easy to say, not always simple to discover. Family should have a place, friends should have a place, but there must also be room for development of self outside the realm of your "electronic" image. There must be experiences and paths chosen in order to foster happiness and growth within, or else the self does not have the ability to develop and mature fully. Where can this be found? I think in a simple place: a hobby or two. Lately I have taken up with a local gardening organization. It feels really, really good to volunteer with other like-minded plant lovers. I may not be the typical member, but I still feel accepted and am enjoying increasing my knowledge almost daily. It is a good place to be when you realize how much you have yet to learn. It feels like childhood, when the world is fresh and lovely and moving slow. Food is another interesting area where there is so much room for improvement and understanding for me. I'm reading a book in which a French woman discusses her love of food and eating certain foods in season, even selecting a fruit based on when you will be eating it, and how it will be served. It's eye-opening how often modern American society tosses aside the fact that locally grown, fresh food is not only better for you (and the planet), it tastes so much better too. We're so used to convenience, we are tossing aside a great deal of quality at the expense of our health. By happy coincidence these two interests of mine are intertwined, as we experience unseasonably cold weather outside, I'm dreaming of an edible landscape with veggies, fruits and nuts in season and chemical (mostly) free. I hope my expressions of self help others to develop their own beneficial exploration of life on this little blue planet. After all life is finite, and precious and it chills my soul to think that any of us would waste this valuable time we have. With spring hiding just around the corner, I hope to find balance. Sharing experiences, but also getting out in the sun, digging down in the fresh warm earth, and connecting with roots just as much as I attempt to do every time I hop on the mat.

Namaste,
Kat

Financially Fit and Flexible. Are you?

Imagine yourself in a yoga class, flowing along. Things are going well, your mind is clear most of the time, your breath moving smoothly and deeply.  Perhaps the teacher suddenly shows a new pose and it is confusing or difficult to figure out how to master it. That's part of the point of course: adversity. How to deal with difficulty, how to keep breathing, how to maintain a clear mind. Just as in yoga practice, life challenges can catch us by surprise. Lately my own thoughts have been turning to financial fitness. Part of it has been fueled by the responsibility of being a parent. I want my son to go to college with support from us, although I also want him to be smart about money as well. Sometimes I think I got things too easy, although I did have a job most of the time from about 14 on. I want to be able to retire in financial ease, knowing I will not be a burden to my family and that I will have the tools to travel, relax, and enjoy life until the end. Financial know-how can create room in life to relax and be at ease.

I recently read and then re-read a book: Cold Hard Truth on Men Women & Money by Kevin O'Leary. You may know him as the lead investor on the popular tv show Shark Tank. On the show he can seem cold at times, but after reading his book, I see that through his own experiences he has learned to separate emotion and business very skillfully. He mentions the physical stress that financial woes can have on an individual. He cites a poll which connected money problems to higher incidence of ulcers, migraines, Type 2 diabetes and heart disease. Who needs those? NOT I! I think this is true that health is impacted, but beyond just the physical stress, it can also cloud and tangle the mind. Worry about a job loss or economic downturn causes some to lose sleep. I like to think I do pretty well overall with my financial approaches. I paid off my student loans long ago (my parents paid some expenses, some was scholarship, and one extra year was entirely on me), and don't have credit card debt, those are often recommended as the first steps to financial well being. I have an emergency savings and could get by for a bit, but not quite as long as I'd like, so I'm working on that. I contribute to retirement and try to life frugally but could do better on that front. Sometime after Clay is in school, I plan to return to the workforce, so my thoughts are on how to do that successfully. We contribute to college savings plans for our son. But is there more each of us could be doing? Maybe. Lately I have created a detailed budget in a google drive spreadsheet and I'm keeping track of all money in and out. It has been enlightening and fascinating. I quit using credit cards as well, it just doesn't feel the same as a debit card or check, it causes people to spend more I believe. I've noticed small areas where I see what O'Leary refers to as "ghost money" trickling away. Money spent on things not really needed, but money that adds up. So just as I would make small corrections in a yoga class, minute or even large adjustments in stance or muscles or breath, I'm trying to do the same with money. Not for the sake of more money, although lets face it most of us would not say no to that. But rather for the peace of mind that a clear knowledge of finances can have on an individual, both mind and body. One big point he makes has stuck with me: "spend little, mostly save, invest ALWAYS."

In addition, a side factor on finance in our society is that men tend to talk finances more, women tend to less. Why is this? Perhaps women feel less confident with the financial world or feel like it's not an appropriate topic among friends, we are the "fairer" sex after all. Women are actually excellent investors. O'Leary thinks we're great because we keep looking at the big picture, and we're careful. I believe that it is extremely important for women especially to be knowledgeable about finance. Women tend to live a long time, and most likely will be at the helm of their financial ship someday, if not already. Why not invest time and energy now, so that you are in tip top shape for any storms that come your way? Prioritize what is truly important and clarity will be yours, men or women or both together. On and off the mat shooting for balance, as usual.

Thoughts? Struggles? Successes? I'd love to hear them!

Namaste,
Kat

Frozen Goldfish

Do you ever feel stuck? Like you are a tiny shimmering goldfish frozen in a large patch of ice? Maybe it is just slush that renders you slowly towards isolation. Immobilized to break free and pursue what you need to pursue. Slowed down, stagnant, and still. It's normal to be this little fish. We all get stuck at times. It could be a job, a relationship or simply a state of mind that is anxious or unhappy. How do you break free and shatter what binds you? Excellent question with no simple single answer.

Yoga might be able to help, simply by moving your body, you a creating motion, momentum and inertia. By focusing on your energy, you are better at understanding it, and we certainly cannot manage what we do not measure in some way. Having a time and place for stillness is also imperative. When we rush, we do ourselves no favors. We harm our health when we flit about, the body moves into flight or fight and this stresses every aspect of the system. When we focus on the positive, visualize the most optimal outcome of our situation, then we become able to find patience. Long ago as a child I remember reading the Count of Monte Cristo. This is the sad tale of a man wrenched from happiness and imprisoned when he had done no wrong. Unfortunately in this day and age we have a tendency to create our own cages. In the story of this simple man, he uses the time to better himself with the help of a friend. In the case I am bringing to light, each of us must also learn to be our own best friend. Yes of course friends and family can help you in a time of need, but ultimately you inhabit your body and mind and will be the best possible chance for successfully finding happiness.

So perhaps when we are stuck, it is not only a signal for escape, but it is a time to embrace the stillness, and absorb the lesson it offers. A random struggle will lead to further difficulty, while acceptance will lead to eventual growth. And don't forget that a Sun Salutation or two will always keep you warm.

Namaste,
Kat

Down Down Down Dog

It has come to my attention lately that people get down. A lot of people. Smart people, kind people, thoughtful people. No, I don't mean dancing you party animals. I mean sad, low, melancholy, morose, brooding, and depressed. For a lot of us, I think this can occur as we grow up and make our way out to the big wide world, and life isn't exactly what we expected. A relationship ends. A job falls though. Life is rough. We grow up during childhood, and hopefully it's more roses than thorns, those around us try hard for that I believe. I mean to say that as we mature, maybe we feel helpless to determine our path eventually, a bit stuck. Daily stresses can wear us down. This could be anything from in-your-face coworkers, less time to exercise, or dealing with children or aging parents and their difficulties, because their difficulties become ours, because we care about them. Maybe it is also in the social messages we receive. Be thinner, be younger looking ladies, get more muscles and make more money (those are for you guys I know you feel the pressure too). I noticed lately so many fashion magazines offer cures for every BODY. Too curvy? To stick-like? We have a swim suit to fix it! It's sort of like, try for the perfect, but you will NEVER be, because it doesn't really exist (or we would sell less swim suits!). You will just sort of feel miserable I think if you always seek this societal whim of an ideal human. Then there are the big bombshells of life: birth, death, and everything in between. Things that hit us in the stomach and heart so hard that we're not sure we can stand back up, even though we must. And those tender moments hugging our little ones near, for we know with certain dread, they won't be little ones all that long, and life will hit them too. But despite the drear of this post, I do feel lucky to be alive. I treasure this crazy, exhilarating experience of life. I have traveled, tangoed, studied, planted, loved, hated, and grown. And through careful cultivation, I tend to stay on the sunny side of life most of the time. I hold tight to my ups and downs from the past, for in the future, they're what I launch away from, to some new points of wonderful. For those that are down I offer a few humble suggestions.

•  Do something every week to pursue a passion. Art, exercise, dream job? Try to work towards it in some small way. Don't berate yourself. Love yourself and find special moments.
• Try to focus on your insides. Mind, Heart, Will. That's what matters, so listen to what is really being said. Are you exhausted? Take a nap. Are you bored? Plan a trip. Are you sad? Tell someone and get a hug! We are right there with you most likely, or have been there too. Personally, I quit watching creepy, violent movies, or even super sad ones. I go for funny or happy instead. Made me happier!
• Peace, Love, Joy, & Gratitude. Lean towards this whenever you can. If life is pulling you away from these themes, try to focus on one area and build it back up. Volunteer, try a church that you might like (Unitarian if you are not religious), or write a letter to your politician.

And feel free to share what works for you, we are all ears!

Namaste,
Kat

Yo-GLOW!

Why is yoga the best exercise in the world? I am convinced it is one of the best. Why? Mainly because you listen to your body and get a full range of benefits. You want cardio, move faster and flow the whole time. You want strength, plank and push up more, find the deeper expression of lunges and twists. Do you need to just relax? Then go ahead and do that. Yoga gives you what you need, if only you are able to recognize that fact and make your practice what YOU want. In search of weight loss? Maybe the mental calm of yoga will help you make better choices after class (although I admit it might make you feel more hungry too!). Do you want to fight aging? Increased circulation will help skin and vital areas of the body receive better nutrient distribution. The peace you can absorb will combat fatigue and loss of energy. In essense, yoga allows you to use your own body weight as a strength builder, all the while leading to balance as you find your own limits and gently test them over and over. The limits will change over time, with a consistent practice of at least a class a week. Three short sessions a week would be better than just one long session. So throw that mat down somewhere obvious and hop on it when you have 5 minutes to spare. Your body, and mind will thank you with a glow like none other.

Namaste yogis!

Back to Basics

It has come to my attention lately that yoga is growing in KC and the midwest, and a lot of other places for that matter. Just the other night we had to turn people away from my class, there was no more room! I felt really bad about that. So we are adding more times. I believe that this is in part due to the many ways that yoga can serve as a supplemental treatment for many different health concerns. While some are just working to maintain wellness, others have a specific goal for starting a practice. Just in the last few weeks I have talked with several people wanting to try yoga on the advice of their physician that yoga may help with back pain, post-surgery, or in other ways. This becomes a tall order, because all pain is not created equal. Some back discomfort may exist with a desk job or any occupation with extended sitting. Other disorders such as a slipped disc or degenerative disc disorder may involve higher levels of pain. And if you have a loss of range of motion, what can you do to get it back? How can we tailor the practice to each specific case?

Very carefully. Our goal in yoga is to do no harm (we even call it ahimsa), well at least that is my goal as an instructor. I just met a yoga teacher the other day that told me, "I do so much yoga that I have to go to a chiropractor". I was sorry to hear that! While I find myself sore from yoga at times, I do think it overall has helped strengthen and lengthen my muscles, improve my ability to breath through duress, and helped me gain greater body awareness in terms of diet, posture, and alignment. Someone brand new to yoga should take it slow and err on the side of not pushing the practice, in order to see how the experience sits with the back, so to speak. I highly recommend one or two sessions per week for 8 weeks in order to determine if yoga will indeed offer some relief. You may see and feel results more quickly, but if you don't, please don't give up! If a regular class seems or feels to intense, it might be a good idea to try a restorative yoga class. This involves the use of props and very few poses, maybe just a handful that are very comfy and held for a lot longer period of time each. In addition as we address flexibility and strength, other measures such as weight loss, better nutrition, and awareness of posture might be pieces of the puzzles when it comes to your back or joints. Yoga is not a magic bullet. However, I do believe it can work wonders for those that are patient, open-minded, and willing to stick with it for a serious period of exposure in order to learn what is working and what is not. Of course as always, listen to your body, it's pretty good at letting you know what it needs. If that job sitting all day is causing pain, this may be a life changing time to pursue something more active. Be open to what you really need in life, and I strongly believe that life generally will be good to you. Notice, I did not say it will always be easy. There is growth in a struggle. I think most of us have experienced that.

Namaste,

Kat