Author Archives: Tracy Weber

The Magic of Movement

One of the key hallmarks of Viniyoga is its unique combination of movement, flow and stay. Some yoga lineages, such as Iyengar and Yin, focus primarily on staying in poses. Others, such as Ashtanga and Vinyasa, primarily flow from pose to pose. Viniyoga, on the other hand, uses stays in poses and flows between them. And we do something even more powerful: we move in and out of most poses before staying in them.

Each of the three—movement, stay, and flow—has a unique cost/benefit tradeoff:

Repetition:

Re-patterns dysfunctional movement patterns
Warms the entire body (especially when large muscle groups are contracted)
Warms and brings circulation to the specific muscle groups being contracted
Builds energy (especially faster movement)
Prepares the body to stay in a posture
Compensates for and erases residual stress

Stay:

Provides deeper internal organ work
Calms energy (especially in forward bends and twists)
Stretches muscles (Exercise physiology fact: a stretch needs to be held a minimum of twenty seconds to be effective.)
Strengthens muscles
Focuses attention internally
Allows for deepening micro-movements with the breath

Flow:

Significantly builds energy
Builds heat
Does not compensate for residual stresses as well as repetition
Compromises form, which generally becomes sloppier

What does all of this mean for your teaching and your practice?

Understand the tool you’re using and why you’re using it. If your goal is to prepare your mind for meditation, a strong flow class won’t work as well as a class that includes the interior focusing of stays. If you’re a beginner, start by learning appropriate form in individual postures before trying to link multiple postures together in flows. If you’re working to re-pattern negative movement patterns, use repetition in and out of a pose more than stay.

And remember: Each tool has its unique purpose and gifts. Over time try to explore all of them. One of the many beauties of the Viniyoga approach is that it skillfully combines all three.

Namaste

Tracy Weber

Come visit Whole Life Yoga in Seattle, and join my Tracy Weber author mailing list for updates on my hopefully soon-to-be-published yoga mystery!

Learning to Pause

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This week’s blog entry was written by guest author Marcie Leek. Marcie is a graduate of Whole Life Yoga’s teacher training program. She can be contacted at ma********@*****st.net.

Ten years ago, I taught my first English class. I had returned to college after a many-year gap and was pursuing my master’s degree in English as a Second Language. I had never taught before. It was terrifying and thrilling.

As I made my way through school and into my career, I became more comfortable with teaching by creating a lot of external support. I pored over the essays I would teach, I wrote detailed lesson plans and assignment sheets, and I commented heavily on my students’ essays, believing that this kind of attention would both foster a relationship between us and help them learn how to correct their mistakes. In prioritizing my teaching, I unconsciously de-prioritized the rest of my life. There just wasn’t enough time for everything. Time spent with friends lessened. My house was often chaotic because I had neither the time nor energy to clean it. I even ignored my body: if, while grading, I realized I needed to use the bathroom, I would wait until I had graded “just one more.” And then another.

I believed that this commitment to my profession and my students made me a good teacher. I thought this was what my bosses and mentors appreciated when they gave me glowing recommendations. I couldn’t see how to teach otherwise. Eventually, of course, I burned out. I got to the point where I couldn’t imagine teaching again. I was exhausted, mentally, physically and emotionally. I took time off with the intention of moving out of my head and into my body.

I knew I could do this through yoga. I started attending classes regularly at Whole Life and was reminded of how comforting I found it to be led through a class and then to be given permission to simply rest. There were times I felt such relief to be there – knowing that I had prioritized this quiet and nourishing time above all else – that when I sat down on my mat I teared up. Going to yoga classes consistently, and then going through teacher training, helped me build a bridge between my body, my heart, and my mind. Rather than letting my mind, with its fears and dependence on the external, run my life, I am learning to pause.

I have learned that this pause will allow me to find my intuition, what yogic tradition calls my Self, and that this inner voice will never steer me wrong. It tells me when it’s time to take a break from work – or when it’s time to see a friend or play with the dog rather than working. It tells me when I need to settle down – that I’m caught up and will start to make potentially harmful decisions about my work life (too much) or my personal life (too little). I’m learning to listen to my Self. I still have thoughts of “just one more,” and I suppose I always will. The difference now is that I prioritize the voice that quietly says, “You need to pause now” and, more often than not, I actually listen.

Marcie

Check out Marcie’s Yoga for Teachers class at Whole Life Yoga!

Extending the Spine in Downward Dog

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I’ve been getting a lot of crap—er, feedback—from my students about the cartoon banner on my author website. I’m actually quite fond of it, but my students are right: my cartoon self’s Downward Dog is, in yoga teacher-speak, “worthy of correction.” But at least the German shepherd looks good!

Downward Dog (Adho Mukha Svanasana) is perhaps the most familiar of all yoga poses—and one of the most commonly misunderstood. Downward Dog strengthens your shoulders while stretching the backs of your legs, but those are only its secondary effects. In Viniyoga, Downward Dog is categorized as an extension pose, meaning that its primary intention is lengthening the spine. That amazing stretch you feel in your calves and hamstrings is just a side benefit.

The photo you see on the cover of Yoga Journal is only part of the posture. In Viniyoga, movement in and out of the pose is as important as staying. Movement contracts the muscles that will eventually be stretched, making them more like warm plastic and less like rubber bands. Western physiologists call this action proprioceptive neuromuscular facilitation, or PNF. (Though somehow I doubt that’s what the ancient yogis called it.)

Down-Dogging it the Viniyoga Way

Come to your hands and knees, with your knees about four inches apart. Your hips should be directly above your knees, and your hands should be slightly in front of and wider than your shoulders.
On inhale, lengthen your spine and tuck your toes.
On exhale, press down through your hands and feet, lifting your hips to the sky. Keep your knees bent and your chin slightly tucked. Focus on feeling length between the crown of your head and your tailbone.
On the following inhale, lower your knees to the mat again, bringing your hips directly above your knees and extending your spine.
Move in and out of this position eight times, wrapping each movement in each breath.
After the eighth repetition, remain in Downward Dog for several breaths. With each successive inhale, press down through your heels while simultaneously extending your tailbone to the sky. On each successive exhale, contract your abdominal muscles, feeling the strength of your core.

Hints:

Consider cartoon-Tracy a drawing of what not to do. In particular, do not lift your chin or round your lower back. Your chin should be slightly tucked and your low back extended.
Your heels do not have to touch the floor, and your legs do not have to completely straighten. Focus instead on feeling the length of your body from head to tailbone and from tailbone to heels.
To minimize wrist strain, spread your fingers and press your weight equally out through your fingertips.
Avoid pressing your chest too close to your thighs. This can hyper-extend your shoulders, which adds significant strain to your shoulder joints. Instead focus on feeling strength in your shoulders.

Happy down dogging, everyone!

Namaste

Tracy Weber

Come visit Whole Life Yoga in Seattle, and join my author mailing list for updates on my hopefully soon-to-be-published yoga mystery!

Fitness, Yoga Style

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Students often ask me if yoga is sufficient to develop overall fitness. Put more directly, if I practice yoga, can I cancel my gym membership? I always cringe a little before answering. As a yoga studio owner, the answer that would benefit me most is an enthusiastic, unqualified yes.

Unfortunately, the true answer is probably not. Yoga is a valuable tool. It builds muscular strength, flexibility, and emotional wellness. It also develops an important component of fitness often overlooked in the West: respiratory fitness.

That seems like a lot, and it is. All of the above are necessary. But they are not the complete fitness picture. Western forms of exercise provide an important and missing piece: cardiovascular–also known as aerobic–fitness, which is an essential component of heart health.

Cardiovascular Fitness versus Respiratory Fitness

The cardiovascular and respiratory systems are separate yet closely related.

Respiratory Fitness (Pranayama, Asana, Respiratory Therapy)

Increases the respiratory system’s ability to oxygenate cells
Improves respiration rate, profusion rate and oxygen utilization at a cellular level

Asana and pranayama are excellent tools for impacting this–much better than Western aerobic exercises.

Cardiovascular Fitness (Jogging, Cycling, Zumba)

Raises the pulse rate
Strengthens the heart muscle and increases circulation

Yoga tools, including asana and pranayama, are not as well suited for this type of fitness as Western aerobic exercises.

Students often seem disappointed to learn this. After all, the ancient yogis used yoga (almost exclusively) to develop health and mental wellbeing. But those yogis lived in a different time, with completely different lifestyles. They lived very physical lives, practiced yoga, pranayama, and chant daily, and ate whole foods that were much less likely to cause heart disease than the overly-processed foods we consume now.

The typical American yogi, on the other hand is likely to work eight or more hours at her desk job, park as close as possible to yoga class, then go home to binge on potato chips while watching someone else chant on American Idol. Heart disease is epidemic in our culture. Frankly, we’d be delusional to compare our lifestyles to those of yogis thousands of years ago.

All that said, yoga is an important part of mental and physical wellness. I’d be the last one to minimize its benefits. Just ask my grandmother who died of emphysema, my friends with asthma, or my clients with anxiety and depression. Breathing is as important as life itself. In fact, breath is the essence of life,

Nonetheless, I still ride an exercise bike three times a week, and I wouldn’t consider giving it up, in spite of my yoga practice. I’ve never claimed that yoga is a panacea able to cure all ills—but it can do a lot. Not just for the body, but also for the mind. I hope you’ll make it part of your wellness routine.

Namaste

Tracy Weber

Come visit Whole Life Yoga in Seattle!

Can You Do Too Much Yoga? Response to a Student Question

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I look forward to answering your questions in this blog. Please feel free to leave a comment or e-mail your questions to tr***@***********ga.com.

A Whole Life Yoga student asks: Is there such a thing as too much yoga? I have spent most of the past few years doing yoga two to three times a week. Now, I’m at about seven. I feel like I’ve been more tired than I should be. This past week, I tweaked my shoulder. My overriding thought is that I’m doing too much yoga – that I increased the frequency too quickly rather than building up slowly. What are your thoughts?

You’ve asked a great question, and I’m going to answer it with some generalities and even more questions. Appropriate yoga can be practiced every day safely. Inappropriate yoga done once a week or even once a month can be unsafe. Only you can figure out the answer for your situation.

Here are some things to consider.

Is your practice serving your body or injuring it? The goal in yoga should never be to achieve a certain pose or increase the level of physical challenge. The goal should be to meet your body where it is–in that moment–and to use yoga to bring your body, mind, and heart into a place of greater balance. If you find yourself competing, even with yourself, re-evaluate. Consider interspersing stronger yoga days at the studio with gentler home practices focused on mindfulness and breath. Also consider taking your practice back a notch or shortening the length of your home practices.
How does your yoga practice balance the rest of your life? Since I know you, I can honestly say that you have a tendency to take on a lot. Are you getting enough sleep? Are you eating in a way that fuels your body? Are you taking time to do practices that fill your energy well? The exhaustion you feel may have little to do with your yoga practice, and a lot to do with imbalance in your everyday life. Take a good look at your practice. It should balance the stressors in your life, not add to them. If the rest of your life is “strong” make your practice gentle, and vice versa. Dr. David Frawley has a book, Yoga for Your Type, that shows how to use yoga to balance your Ayurvedic doshas. It might be a good place to start.
Is your yoga practice an anchor or an addiction? When I was in my twenties, I had an exercise addiction. The need to exercise strongly, every day, was all-consuming. I planned vacations around it, chose not to socialize with friends because of it, and felt great anxiety when I couldn’t do it. The same can be true for your asana practice. Stop practicing for a few days and see how you feel. It’s perfectly fine to miss your practice, but you shouldn’t feel significant guilt or anxiety. Remember, your practice should serve your life, not replace it. If your practice is becoming an addiction, then pull off the Band-aid and stop practicing. In several weeks, start again, but not daily. Find a way to let your practice serve, rather than enslave you.

I suspect that once you reflect on those questions, you’ll have your answer. If not, e-mail me again with what you’ve learned, and I can be of more help.

Tracy Weber

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series. A KILLER RETREAT is available for preorder now from Whole Life Yoga. MURDER STRIKES A POSE is available at Amazon, Barnes and Noble, and book sellers everywhere!

Facebook, Community, and Joy–Found in Seattle

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Joy rests after her long journey home

Those of you who are connected to me via Facebook may have noticed an increase in my postings there lately. To be honest, I’m hooked. I waste—or rather, invest—a couple of hours on it each day. My activities are varied: from oohing and aahing over cute puppy pictures, to sharing my adventures in trying to get published, to asking complete strangers if it’s silly to cry over Superbowl Clydesdale commercials. But one story really caught my attention.

A week ago last Saturday Tasha, a friend, and I were walking on Greenwood Avenue, when a complete stranger stopped us and handed us a flyer. “Have you seen this dog?” she asked. We told her we hadn’t. She then said, “Keep your eyes open. She even has her own Facebook page.” I put the flyer in my pocket and looked, but I didn’t find the dog. The retriever mix’s sad eyes still haunted me the next day, so I visited her Facebook page, hoping to learn she’d been recovered.

I was far from the only person who visited “Joy lost in Ballard.” Literally hundreds of people followed the discussion and offered to help. I shared the page on the studio’s and my personal pages and forwarded information on when I could.

The odds of a happy ending weren’t good.

Joy had moved to Seattle from an out-of-state shelter just three days before she disappeared. She was easily frightened, and she hadn’t fully bonded with her new forever home. Worse yet, she slipped her collar, so she had no tags, and she didn’t yet know her name. Joy was more likely to run from someone trying to help than come to them.

I continued following the story. My husband warned me that I was l annoying my Facebook friends by continuing to post updates. Yet shortly after he chided me, I caught even him checking for Joy sightings and considering joining the search. Like me, he was hooked.

I don’t know if anyone involved in Joy’s story has ever done yoga, but they are all yogis. Complete strangers volunteered to get up at 3 AM to check humane traps, kept waders and dog treats in their cars “just in case,” discussed dog capture strategies, and created Joy sighting maps.

These kind strangers were living examples of two yoga principles: sangha (community) and active compassion. The Yoga Sutras say that when yogis encounter suffering, they should respond with active compassion. In other words, yogis shouldn’t waste time feeling bad, we should help. The teachings also promise that in community, we find energy and healing we can’t find alone. That group of electronically-connected strangers demonstrated both of those concepts perfectly. They restored my faith in humanity.

Ten days after she bolted, Joy was reunited with her family. She’s healthy and happy to be back home. We may never know what transpired during her adventure, but her travels touched the hearts of all those who helped her. And the people who helped her definitely made a mark on mine.

Thanks to all of you who helped Joy and sent her positive energy. May you continue to find your own Joy in Seattle.

Namaste

Tracy

PS–I truly love getting to know students and fans on Facebook! “Friend” me at https://www.facebook.com/tracywe

Come visit Whole Life Yoga in Seattle!

Ahimsa in Life—Lessons from the Tasha Dog

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Ahimsa—non-violence—is one of the most important concepts in yoga. In fact, the Yoga Sutras say it’s not just important; they say that ahimsa trumps all. In other words, when in doubt about what to do in any situation, act with ahimsa above all else. But ahimsa’s not as simple as choosing not to slug your neighbor when he annoys you. Ahimsa means non-harming at all levels: actions, communications, intentions—even thoughts.

I don’t always succeed, but I’ve tried to live this way since long before I took my first yoga class. One memorable incident happened around third or fourth grade. I tearfully convinced my grade school science teacher to cancel the planned grasshopper dissection so I could release the small, winged creatures back out into the field. I’m pretty sure the grasshoppers were happier about my success than the school groundskeeper.

Fast forward 30 years and enter one willful, stubborn, and impossible-to-potty-train puppy.

I fell in love with Tasha the moment I saw her, even though she was only three weeks old. I gushed as I told the breeder all of my plans for the “soon-to-be-mine” puppy. Holistic vets, positive dog trainers—I even asked if Tasha could be vegetarian. The breeder’s expression changed from interest, to concern, to outright disbelief.

When I finished, she said, “I can’t sell a puppy to you. You’re too nice to own a German shepherd. This dog will walk all over you, and you’ll return her to me, ruined.” I begged her to reconsider. She did, but only after handing me a list of requirements: specific training books, Western vets, and high-meat dog foods. Then she sent me home and told me to come back when I could prove my worthiness.

Five weeks later, I returned, carrying a dog crate and looking my toughest. I threw around terms like prong collars, leash pops, and human pack leaders. Convinced she’d converted me, she sold me my dog.

Unfortunately, Tasha never read those training books.

She was smart as a whip, but had no concept of bladder control. I followed all the rules in the books. I tethered her to me; I took her out every hour; I carefully watched for the circling and sniffing they promised would happen.

It never did.

Tasha was a trickster. Her favorite trick was to wait until I went to the bathroom. Then she’d immediately squat just out of reach and do the same. I’m not sure who spilled more urine on our bathroom floor—her as she squatted, or me as I tried to grab her.

I e-mailed the breeder and followed her advice. I threw toilet paper rolls at my puppy; I rattled coins in jars; I sternly scolded her each time she was “naughty.” My tactics weren’t quite up there with shock collars, but they weren’t exactly ahimsa-like, either. The only thing that changed was Tasha. She had the same number of in-house accidents, but now she cringed, waiting to be punished, after each one.

This lasted a week; then I came to my senses. I tossed out the training books, stopped calling the breeder, and followed instead what I knew in my heart. Instead of punishing Tasha when she did wrong, I gushed with enthusiasm when she did right. The change was immediate. My puppy changed overnight from frightened and cringing to boisterous and happy. Perfecting her potty training took much longer, but I could live with that.

Over the years we’ve dealt with issues much more serious than soiled carpeting. But my training approach has stayed true. I treat Tasha with praise, love, and a complete lack of violence, in actions, words and vocal tone.

Tasha grew into a wonderful dog, but she wasn’t the only one changed. People noticed the shift in me, too. Since I’ve lived with my dog, people tell me I’m kinder; my interactions with others, more patient. Tasha taught me more about ahimsa than the sutras ever could.

Vets and trainers tell me that Tasha’s trust in me is impressive. Strangers walk by us, yelling at their own dogs while jerking their leashes. Then they stop and tell me they wish their dog was as well-behaved as mine. People even yell from the distance, “You two are so good together!” And they’re right. But only because I followed the yoga teachings instead of a well-meaning dog breeder.

My challenge to each of you is to examine your interactions with others—both human and animal. Notice your actions, communications, and thoughts. Try to act with more compassion—more ahimsa.

You may not change the behaviors of those around you, but you will definitely change yourself.

Come visit Whole Life Yoga in Seattle!

And for those of you interested, I did end up working with a great Seattle dog trainer, who shares this philosophy. They even use the word ahimsa in their business name! Ahimsa Dog Training. Here’s their link on ahmisa.

Five Steps to Your Ideal Home Yoga Retreat

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This week’s blog entry was written by guest author Christine Stump. Check out Christine’s wonderful blog at http://yogaguide.wordpress.com/

Christine Stump, Warrior Pose

When you think of a yoga retreat, do you think of bamboo, waterfalls and bathrobes? Drop some cucumber slices in your water and pull up a chair: just five factors determine your ideal home yoga retreat.

With a home retreat, you reverse your priorities and emphasize the very things you’re usually trying to squeeze in. Flip your priorities for a while, focus on morning and evening meditation, include some pampering.

Five things determine your ideal self-retreat: home situations, budget, work integration, ideal practice schedule, and menu.

Home situation: If you live alone, how do you want your space arranged for retreat? If living with others, include them in your plans. Do you want to plan special activities with each one of your children during this time, so they learn self-care as well? Or do you need to arrange outside care for your elders so they don’t miss medications, baths or meals? Have a conversation with your roommate or partner to let them know these days are special, that you want a clean, organized, media free space. Solicit their participation in common areas, and communicate they can’t count on you for late night drinks.
Budget: Will your usual grocery and yoga class budget be plenty for what you have in mind? Do you want to set aside extra for a massage, time at a spa, special linens or a personal chef? Your retreat can be as simple or elaborate as you make it, but the simplest experiences can be most elegant. Candles, plush towels and great robe may be luxurious treats.
Work integration: Will you take time off work or school? Or will you take your retreat time concurrent with work and commit to coming home on time and bringing your practices with you to work. Perhaps you can close the door and meditate for 15 minutes at lunch or take that after work yoga class to make sure you leave on time.
Practice schedule: What is your ideal yoga day? Do you go to class at the studio every day? Take a workshop at the weekend? Practice for two hours a day? Vinyasa practice in the morning with restorative in the afternoon? You can create your schedule any way you desire. Your schedule creates a container for your experience, so commit to whatever you choose. Include journaling and outdoor time.
Menu: Plan healthy meals for your retreat. Decide which options you’ll include: fresh green juices, ten servings of leafy greens, all organic, all vegetarian or fresh fruit every day. Commit to drinking plenty of water and include anti-oxidant rich teas and vegetables.

Once your retreat days come, relax into the space you’ve created. Allow yourself to let go of your routine priorities and prioritize your practice for this time. The structure you’ve created will help you reset when your habits kick in (which they will, over and over). Give yourself to this process and let us know how it goes in the comments below!

Come visit Whole Life Yoga in Seattle!

Practicing Non-Attachment without Becoming Detached

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The concepts of attachment and non-attachment are mentioned several times in The Yoga Sutras of Patanjali. Asana, on the other hand, is only mentioned as a preparation for meditation. So though most people think asana is the be-all and end-all in yoga, practicing non-attachment is significantly more important. But what is non-attachment, exactly, and what does it imply about how we relate to our world?

The sutras say raga—attachment—is neither good nor bad. In fact, it’s an important part of human survival. If it weren’t for attachment, I’m pretty sure my parents would have strangled me by the age of thirteen. In spite of that, the sutras warn, attachment can lead to suffering.

Not too many people argue with the fact that being attached to money or possessions can cause suffering. But this whole idea of being non-attached to people, ideals, or outcomes? Well, that seems to be tougher. The prevailing question is always the same: How can I be non-attached without becoming detached?

Personally, I don’t see the problem; the two concepts are completely different. Non-attachment implies being of this world, but not caught up in it. Detachment, on the other hand implies withdrawing from the world, either in an effort to avoid its complications or because we simply don’t care.

When we are non-attached, we practice; we love; we help others. And we work to leave our best mark in the world. But we do so knowing that the outcome may be different than we envision, and we are OK with that. We’re not tied up in the specific results.

For example, I can practice yoga faithfully without caring if I ever get my foot behind my head; I can accept the actions of my friends and family even when they treat me differently than I would hope; I can give of my time and energy to others—and still feel good about it—even if they choose a different path than I think they should. All while remaining at peace. I give to the world with a full heart regardless of the outcome, because I know that, in the long term, things generally turn out as they should.

Detachment, on the other hand, implies an uncaring numbness—a hollowness in relation to the world around us. When we are detached, we feel separate from others; we lack empathy; we feel defeated. We may experience this as indifference, depression, self-importance, aloofness, or even numbness. But the result is inevitably the same. When I am detached, the world exists, but I don’t connect with it. I don’t take action; I don’t practice; in fact, I don’t do much of anything. Why would I bother?

A life of detachment feels desolate; one of non-attachment, serene. Our world will be a much better place when it is overflowing with active, compassionate, non-attachment. Only then can we find harmony and peace.

What are your thoughts? Please post a comment below.

Namaste

Tracy Weber

Come visit Whole Life Yoga in Seattle!

Proper Form and Adaptations of Child’s Pose—Response to a Student Question

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I look forward to answering your questions in this blog. Please feel free to leave a comment or e-mail your questions to tr***@***********ga.com.

A Whole Life Yoga teacher training graduate writes: When I teach child’s pose, I have noticed that some of my students keep their back straight and hips hiked up in the air, almost downward dog-like. I’m not sure if this is a flexibility issue, or if they just don’t understand my instructions. Do you see this in your students, and if so, how do you address it?

I do see that pattern occasionally, and it can have several causes. Most yoga teachers think that child’s pose is a comfortable, forward-bended resting position—and it usually is. For some students, however, child’s pose isn’t restful at all; it’s confusing, uncomfortable, and frustrating.

The photo below shows a student doing child’s pose correctly. Note that her hips rest toward her heels, and her elbows and forehead relax comfortably toward the floor.

Yoga Pose -- Child's Pose

Sometimes, however, students touch their heads to the floor while pointing their hips to the sky. This places the spine in a subtle backbend, and usually isn’t the slightest bit comfortable.