Yesterday was the Spring Equinox and the official start of this new season…I don’t think Chicago got the memo 🙂 There is a still a blustery, coldness to the air here today, and a huge winter snowstorm on the East Coast. We all know the wild oscillations in the weather are probable in the upcoming weeks of this new season. We can also feel the changing light levels: the sun rises earlier and sets later giving an expanding quality to each day. The first green things are just starting to show themselves out of the brittle soil even with the cold temperatures.
These are precisely the qualities that are so prevalent in Spring: a mutability of temperatures, a broadening growth of all things and a sort of beautiful chaos as nature remembers how to move again after the Winter – clumsy and slow at first, but then gathering steam. It is essential because of these qualities that we turn to our grounding practices and feel the ways we are growing in new directions too so as not to get swept up in the chaos or lost in the fast expansion of energy in the environment.
My yoga practice come springtime takes on a whole new energy. I find myself lingering in long standing sequences, opening my hips and exploring balance poses. I am drawn to deep almost vigorous breathing exercises that help me remember my own expansion into this new season. My quiet, restful stretches of long, bundled up winter savasana give way to a certain eagerness to spread out at the end of my practice. I awaken at the end of my savasana these days completely splayed out with arms and legs wide as if to say with my whole body, “I’m ready to move and grow again!”
As a result of these tendencies of springtime energy, it is so easy to feel anxious, fidgety and even a bit spacey and lost. Energy around us is expanding rapidly and without a proper ground, that expansion dissipates or confuses. Consider a seed. It really needs to root itself down into the ground in order to grow up into a plant. You, your energy and your new directions of growth are no different!
So how can you bring a grounded growth into your springtime routine? Here are 5 simple practices to stay balanced all throughout the dynamic nature of Spring.
1. Practice the variations of the breathing technique Sama Vritti
Sama Vritti is a name given to many variations of breathing exercises that cultivate even, steady breath patterns. The most basic of these techniques is to inhale and count your inhalation and then to exhale for the same count. If you inhale for 5 seconds, exhale for 5 seconds. The next round of breath might be inhalation 8 and exhalation 8. The number is not important and need not stay the same for each round of breath, just balance the inhalation length to the exhalation length. The result is a certain steadiness – neither totally relaxed nor stressed out but somewhere at the equilibrium point.
Another variation of this technique is commonly called 4 Part Breathing and involves an inhalation for 4 seconds, holding the inhalation for 4 seconds, exhalation for 4 seconds, and holding the exhalation out for 4 seconds. It works with breath retention to deepen feelings of balance and equilibrium.
Both of these breathing techniques are great at revealing where you may be out of balance. Let’s say that simply cannot lengthen your exhalation to match your inhalation – you run out of breath too soon. This lets you know that you are holding on to a lot very tightly and having some difficulty releasing it. Similarly if you can exhale for hours but have difficulty inhaling you may be in a period of releasing a lot and re-learning how to nourish yourself. Either tidbit of information can tell how what to focus on more in your own practice to balance yourself out.
2. Incorporate longer, slower holds of standing postures in your yoga practice
Standing poses are wonderful physical mediums for grounded energy. They help you connect with your feet, your legs and the way the ground feels underneath you. Consider adding in longer holds of simple standing poses like Warrior 1, Lunge, Warrior 2 and Triangle to your home practice. Take your time to really feel the alignment of your feet and the strength of your legs. Put your energy into your legs – feel them as your root system. Get a sense of how you can grow up and out of your legs and hips when you are more grounded through your feet. Slower practices and standing poses also help you face what can feel chaotic about Spring and all the rapid changes it brings to the world around you.
3. Open your chest, your shoulders and your lungs!
The cold, dry winter air can make our chest so tight and our posture so slouchy. To practice that expansive quality of Spring, bring in more chest openers and shoulder work to your practice. I love Extended Warrior variations, Chest Opener at the Wall, Shoulder Shrugs, Eagle Arms, Twisting Table
and so many others to pick up my posture. When our posture is supported and upright, it is so much easier to take a deep, full, refreshing breath which helps us feel more energized entering Spring.
4. Bring in balance poses to your daily life.
Everyone loves to hate on balance poses like Tree Pose, Standing Leg Reach, Standing Pigeon (or as some of you like to call it: Falling Pigeon Pile) in my classes. They ARE challenging, but they are also physically, mentally and emotionally beneficial. Physical balance requires focus, grounding through the standing leg, core engagement, hip strength and the ability to respond to small movements without getting totally knocked over. All of those lessons apply to Spring! Standing in Tree Pose even if your foot is shifting from inner to outer edge demands that you adapt in the moment and respond. The same thing happens when perhaps it is warm in the afternoon and then an evening cold front comes through and you have on a light jacket – you need to grab your scarf, put on an extra layer and stay warm without cursing the return of the cold. Even if you fall out of standing balance poses in your practice, keep putting them into your routine. You won’t learn how to balance by avoiding. Be like a baby and when you fall, give a good little chuckle and crawl back up to try again. These poses will build your resiliency and balance in the midst of the mutability Spring often brings.
5. Write down your action steps for your dreams and how to make them reality.
Winter for me is a dreamtime – it’s when I reach into the vastness of the dark and pull out a few bright morsels. But I know that as my energy is in hibernation and recharge mode in Winter, I don’t have the juice to act on those bright morsels yet. When Spring arrives, the energy is finally free and moving to take action on things I’ve been dreaming about. This is why I don’t set New Year’s resolutions anymore – I just use Winter to rest and dream. Now when Spring arrives I have a huge amount of ideas to pare down and select from. Write down a list of your dreams and wishes and desires. Pick the ones that feel the most important. Identify steps you can now start taking to making those dreams a reality. This will also help you harness the expanding energy of Spring to carry you into what you want in your life path.
If you are in class with me regularly, you will probably notice that these themes and techniques are coming back around! Some of you have already commented that we have been doing too much Tree Pose 🙂 Expect that and the balanced breathing techniques, standing poses and rootedness of the practice to continue to help you through Spring.
May you also remember at this wonderful and at times confusing junction of the year the wisdom of one of my favorite quotes from author Cynthia Occelli, “For a seed to achieve its greatest expression, it must come completely undone. The shell cracks, its insides come out, and everything changes. To someone who doesn’t understand growth, it would look like complete destruction.” Just when you think everything has gone to hell in a hand-basket, consider that maybe your life needed to be upended to feed your next growth. Stay grounded in your own body and energy and the chaotic expansion of the Spring season can be exciting, beautiful growth rather than angst over warmth not arriving fast enough for you. One person sees growth and another destruction – you get to choose what you see and what you connect with in this season. I hope these ideas give you some guidance into a fresh view this season! Happy Spring!
It’s really easy these days to wake up and feel some sort of despair. There is violence erupting all around the world. Hunger, starvation, illness, conflict, hatred, income inequality and political woes are rampant worldwide. Closer to home in Chicago we are not immune to the divisiveness and brutality of what has seemingly become daily life. And so when another day passes and two more mass shootings pile up on the news like last week or another terrorist attack happens like today, it is not inconceivable that I feel a bit hopeless.
Last week and then again today as the news updates flashed across my phone, I was thinking about my teacher, Ana Forrest, and a really common question she has asked me and hundreds of other students over the the years, “What part of this can you do?” She is usually talking about a complex or challenging yoga pose or emotional moment of practice, but the question could be used anywhere. It brings to the surface of awareness in a moment of overwhelm the reminder to seek out the pieces (however great or small) of an experience we can handle. This particular question has become one of my favorite Forrest Yoga-isms over the years both internally and in my classes, and I find myself this evening reminding my own Spirit of its wisdom.
When I exited class last week, a couple of students were chatting in the locker room and I joined in. In no more than 10 minutes of chatting we covered all the hopeless things happening around the world: religious strife, conflict, war, violence, gun legislation, health care legislation concerns, political questions, international conflict, poverty, hunger, dissociation of human beings from each other and so much more. And we each said something so simple. One said: “Let’s each just be like that Tim McGraw song says, humble and kind.” A second said: “Let’s each continue to connect with one another and other people in person and bring others into that connection.” And a third of us said: “Let’s remember all that we CAN do in the face of what feels lost.”
We need these reminders: there are a myriad number of ways we can help, and it is good to start small with our own lives and communities. We need to ask ourselves each day, “What part of this can I do for the greater good?” What follows is a brief form of one part of a list of my own ideas that I have come up (actually since the election in November when I first thought about writing this blog) in a few areas of life in which I feel particularly passionate. They are my reminders and I hope they get your wheels thinking about what reminders you need in your own life. I encourage you to make your own lists! My values and priorities are not yours. What I find disconcerting these days may not be what you do. The key is to identify what you value and support it with your small daily actions – because that is really many parts of what you can do.
– Bring a re-usable mug and water bottle everywhere so as never to use a plastic bottle or disposable cup (Check out this infographic on why this is a good idea and a simple switch)
– Always have re-usable bags with you! I have them in my car and in every purse or backpack I carry. I make sure to use cloth bags for produce or to meticulously re-use plastic bags that I clean until they can’t be used anymore and need to be recycled. I do not pick up new plastic bags.
– Consider riding my bike or taking public transportation instead of driving when possible – limit mileage on my car (which is a hybrid and uses less gas and makes fewer emissions)
– Replace bulbs in the house with LED ones to limit consumption of power even further – be cognizant of turning off lights and appliances when not needed
– Take shorter and less frequent showers to conserve on water (we have low flow shower heads and water filters in the showers – all of our appliances are also Energy Star rated or higher)
– Research and select power sources that are 100% renewable energy for the delivery of home electricity
– Make purchases locally for as many goods as possible and support local businesses while also cutting down on shipping
– Purchase carbon offsets for EVERY flight I take this year and moving forward (these offsets can purchase endangered forest land, contribute to projects reducing dangerous greenhouse gas emissions, and develop renewable energy projects around the world with a focus on dramatically reducing future carbon emissions – check out Terrapass for some info on this)
My list of causes and ideas is upwards of 12 pages long at this point, and I keep adding to it. I don’t want to put it all here and bore you because you need to go and make your own! Mine has tons of specific charities, articles and research to support what I most want to see in my world. It is an inspirational document. Why do I have these lists? Well every day that I feel hopeless about something (which is everyday!!) I turn to these lists and pick two things – just two things out of 12 pages – and I do them. Start small. Break things down. Do something – anything. Don’t let the cynic inside you or the cynics outside of you tell you your little something doesn’t matter. It does! What part of this can you do?
Hope is, by definition, the faith to meet the moment with belief that things will get better even when EVERY indication is to the opposite. We are, therefore, right now in the midst of a worldwide hope campaign. Every news story and daily event seems to tell us that all is lost, but we know in our hearts to have hope that we can make things better. One small action at a time. Start with a change in your day – something small. Then work your way up to something you can do on your block. Then work your way up to something you can do in your neighborhood. Move up to your city, state, region, country…the world is just around the corner. Start too big and this is overwhelming, but start small with what you honestly can do and change will happen. Humans have amazing capacity for destruction, greed, violence and hatred, but I also have the hope and knowledge that our equally powerful forces of love, compassion, creation and generosity can prevail. Will you join me in this mission?
I am an Auntie Allison to one beautiful little being in the world: my niece. She is the most incredible little human I’ve ever met. She plays, is creative, signs words, talks and has imagination. She laughs with her whole body (and sounds just like her Dad, my brother). She sees the world around her with curiosity and engagement. She pays attention – for better or worse – to absolutely everything that is happening around her. When I’m with her, I feel more present than at any other time. Perhaps this is how parents feel on the best of days.
Spending time with my niece last Fall when she was just learning how to walk was a stark reminder of how to be here now – in the present. She would pull herself up and wobble around on her little zebra walking cart or along a wall. She couldn’t yet let go of her support. But you saw in every single moment of her trying to pull herself up, in her simple steps – the fact that she was completely present just with that moment and nothing else. And if I was with her feeling that moment, I was so fully present as well. And time flew by. I had just a few days with her and it seemed like they were gone in the blink of an eye and suddenly I was back on the plane coming home.
This weekend I got to see her again for two long stretches of play time. She now runs around, talks, eats with silverware and closely watches everyone around her and imitates them. Hours become minutes when you are playing with her. This time around she was holding a teddy bear and pretend crying – then she would rock the bear and comfort him. She hears music wherever it is playing and dances to the beat. She tries to play every musical instrument she can find – or improvises one out of a table 🙂 It is amazing to be present to her learning emotions and more advanced movements, and expressing them through play. She saw her other cousins running and she went right after them. She saw how someone played with a wind-up race car and within moments she had mastered it herself. Through play she was completely present focused, albeit in different ways this time around. I was with her in each of those moments of play!
When we are in the moment of now it feels easier to delight and play. Time becomes timelessness and we merge with being awareness rather than doing something. I slept less in those few days last Fall than my regular schedule (my brother would drop my niece on my sleeping chest each morning when she woke up so I would wake up too), and yet I felt more rested than ever. This weekend I ran around a bit crazy driving here and there to make it to all the family functions, and yet I did not feel exhausted. There is something about being aware in the present moment that charges our human-being-ness like nothing else. I also felt a tremendous drive of creativity and insight upon coming back to my regular life.
In our current world that moves faster than ever before, it feels like we have very little time to “be here now.” Everyone I know is thinking about tomorrow, their 10 year plan, their life list and goals. I know that making plans and having dreams is such a great thing – I’ve written about it on this blog and I just taught a full weekend at Kripalu about moving from past through present into future Self with Forrest Yoga self-care practices. But I think sometimes we get so caught in our development and evolution that we forget to be here now and enjoy the simple moments – like walking our niece with her little shopping cart toy.
There’s nothing radical about this blog post. You’ve probably heard it a million times that being present is a gift. Heck if you were in class last week and over the weekend with me, we had the intention of being clear and present about eight different ways (and as one of your pointed out, with a lot of variations of splits thrown in). Perhaps you have felt the same present focus around a child or activity in your life that does bring you more fully into the moment. Take this as just a gentle reminder to get to those children, activities or triggers that bring you into your present moments more often. Use each one as a fuel for your soulfulness and your Being. As our news and world events these days keep reminding us, our time here is precious and unpredictable. May you delight in every moment. I’m not ready to share my niece, but maybe a yoga class playing around could be a good compromise 🙂
In the summer of 2015 I unexpectedly found myself in one of the most magical and spiritual places I have ever visited: Assisi, Italy. I had no preconceived notion that I would feel this way about this place. Eric and I decided to visit this city because we had never been to Umbria and we were hosting a yoga retreat nearby the week before. We try and visit a new part of the country we travel to each year. Recently I was reminded of just how magical this trip was when scanning through the television channels and coming upon a Rick Steves episode all about Assisi.
As soon as we arrived in Assisi and checked into our quaint and quiet little apartment, we felt different. Settled. It was a searingly hot summer with temperatures in the high 90s up to 100 degrees Fahrenheit the whole time we were there. There was no air conditioning and absolutely no breeze, just the pink stones covering the winding walkways of this mystical old city and hours of blistering sunlight. We wandered from church to church, each one a dark and cool respite from the heat. Many of the churches did not allow any photography or talking. This too felt soothing to the mental and emotional heat I had to adjust to after coming down off leading an intense retreat experience.
Assisi is the city where Saint Francis was born and founded the Franciscan religious order in the early 1200s. This order was (and is) dedicated to helping the poor, to seeing the joyous nature of life on Earth, to social justice and to living simply. All throughout our walks we would see friars, visiting priests and nuns walking amongst the tourists and residents – many of them emanating a kind and peaceful presence of Being. With such a historical significance, Assisi is equal parts Catholic churches and silent monasteries (and tourist shops!). We went in every one to explore this energy we felt all through the town.
We hiked up to the hermitage rooms and caves in Eremo delle Carceri used by many a monk to commune with Self and God. We hiked down into the catacombs of many churches and visited the resting places of Santa Clara and other historical figures. We even visited Portiuncula – a tiny, ancient and powerful feeling church with a huge Basilica built around it on the outskirts of Assisi. We spent hours in the two main churches of Assisi – collectively called the Basilica di San Francesco d’Assisi – scouring the intricate artwork and appreciating the dark and light shapes of the lower and upper churches.
In each of these holy places, Eric and I (who are not necessarily “religious” people) could feel a pull of something deep and silent. Thousands upon thousands of people had prayed, convened, made pilgrimages to and worked from these spaces for many years. They left an imprint. The tiny little hermitage rooms with their one small bench felt soothing even though there was nothing about their physical shape to soothe us. The cool quiet tombs had a certain whisper of wisdom in their old air even though physically they only contained bones. The churches covered in beautiful paintings and tile work inspired our hearts even if we didn’t know who the artists were. One church even had this incredible tile mural of Saint Francis preaching to a sea of fishes – all handpainted – that we will never forget! (Saint Francis is sometimes called a patron saint of animals.)
Perhaps what struck both of us so much was that most of these churches and tombs had signs in nearly a dozen languages with two simple directives: No Photos and Silence. (Hence the no pictures of any of these sites in this blog.) Seems easy enough, and yet in every site we went and felt such a pull of silence, everyone else ignored these two simple rules and proceeded to talk loudly, point at and remark about things they saw, touch painted surfaces, photograph every little detail and disregard what felt natural to us in these places – to simply be quiet, observe, absorb and be with the experience of the space. Periodically over the loudspeaker as the din of people talking grew louder, a kind but exasperated deep voice would say, “Silenzio SHH!” or “Silence SHH!” and for a few moments a hush would come over the crowds. (Eric said it sounded like Sister Mary Elephant from Cheech and Chong – the reference is lost on me.) Not long after, the talking and photographing would start up again and the frustrated friars would look on with dismay. This repeated all day every day.
At times I wish I could be the voice over the loudspeaker saying a simple “Silenzio, SHH” reminder in many a circumstance of modern life. To the person talking to their neighbor during savasana. To the people having loud conversations in public spaces on speaker phone. To the person blasting music loud enough for all to hear through their headphones as they run around the beautiful corner of Chicago’s lakefront path. To the people taking a million selfies on the beach but missing the beautiful waves just before them. It is so easy for us to be distracted and to give in to the urge to busily log everything in picture form on our phones to share on social media instead of actually experiencing the place we are in, to speak about everything out loud instead of listening to another person or the energy of a space fully, to wrap ourselves in music/television/internet instead of sitting with the world around us.
Every place in the world from your home city to a remote island in the Pacific has its own energy and special feeling. Assisi is not alone in this! It just happened to be a powerful place where I could really find a connection to this principle of being absorbed in the unique energy of a location through quietude. Could you take the time to put your phone away, to sit or stand quietly, and to listen with all your Being to what is around you? You might be surprised at the Beauty that wells up from the silence.