UPdog: Just Keep Breathing...What do we do? We Breathe

I have been thinking a great deal about breathing the last little while. Such an automatic simple thing, and yet so life changing. A friend of mine just completed the first in a series of trainings to become a yoga teacher and the two of us have been discussing the art of pranayama in both our physical asana practice as well as in our daily lives. Since I have learned to breathe, really mindfully and actively breathe, my life has been so much more peaceful than I ever thought possible. I always thought I had a short temper...turns out I was short of breath!

I have been leading a lunch time yoga practice as of late, and many of the folks in the class are coming from work. I have been amazed at the hurriedness of people as they run in, short of breath and quickly jump onto the mat all wiggles and agitation, but in just a few minutes of sitting quietly with nothing to do but breathe, the energy in the room changes dramatically. The frantic stress of jobs and traffic is gone and there is just calm and joy.

A third thing that got me thinking about breathing was a question asked about breathing after class today. One practicer has been having difficulty breathing during class. Feeling as if the lungs do not want to fully inflate on an inhale. I started thinking about what we could do to help strengthen the lungs and also get us used to that thing that so many of us just refer to as "yoga breath." That is, the long deep inhale followed by the slow full exhale. The practice of pranayama. Believe me, there are as many ways to practice breathing as there are yogis, but this is just a little something that I came up with.

During the next few days, focusing a few minutes throughout the day to breathe.

During any yoga practice asanas or just breathing practice, the tongue actually plays a huge role. Flattening the tongue so that it sits relaxed at the roof of the mouth is key. The tip of the tongue touching the back of the front teeth and the tongue taking up the entire roof of the mouth. This actually causes that tiny closure of the back of the throat that makes breath sounds audible sometimes. It also reminds us to keep the mouth closed and the jaw relaxed.

Our first practice, let's try doing some breathing a just focusing on that (tongue placement) for a few breaths. That's it. We're done for now.

The next time (which may be later that day or the next day) we can start with a few breaths focusing on the placement of the tongue again and then adding a few more breaths, concentrating on expanding the belly on the inhale. Done again for a while.

The next practice can focus on the above two things (each for 3-5 breaths) then adding on again by focusing on the rib cage expanding as well as the belly. Done.

Ok, we are getting the hang of this. Next time, adding on yet again by inviting the air all the way to the collar bones, still allowing the belly and ribs to expand on that inhale. Enjoying that deep breath each time.

Finally, when we are feeling those beautiful inhales we can start to focus on the exhale as well...slowing it down to match the inhale.

So the first one will only take a minute. Each pranayama practice after that will be a bit longer and a bit longer. Ideally we are practicing some place quiet, in a comfortable seated position, with our eyes closed. After a while, with practice, we could do this on a busy subway and forget there are even other people around!

The act of breathing itself tones that thin sheet of muscle right beneath the lungs. Our physical practice adds to that because when we are folded, twisted or stretched in a pose, the lungs have to work even harder to fill up, which helps strengthen them more. The breath both calms and energizes the body. Really quite a miracle of engineering...

Happy breathing!

Quote of the Day: "Winning is the most important thing in my life, after breathing. Breathing first, winning next."--George Steinbrenner 

UPDog: Letting Go

Anyone who has a hobby that involves physical activity will understand how sometimes athletics, even for the casual participant, can be a metaphor for life. Pushing past the wall, climbing the hill, finishing what you start, overcoming hurdles, never giving up, getting up when you fall and the like.  I am certainly no athlete, but I am physically active and I do have a regular yoga practice and am a yoga instructor. Our life lesson today comes from yoga.

If you have ever been to a group yoga class and wondered what the instructor is doing during savasana then hold on to your seat, I am about to blow the lid wide off that long held secret. Ok, not really, because I have no idea what others do, but I usually lie quietly and think about the yoga. (This is not what we should be doing when we are in our own practice, but when I am in front of the class, that is not my practice, it is theirs). Today a thought came to me about a student of mine.

photo credit: deserthorseyoga

I usually offer several options for any posture, allowing each of us to listen to our own bodies without feeling like we have to push ourselves to do something we are not ready for, while still challenging ourselves if we would like to. I think that yoga can rise up to meet each of us wherever we are on any given day with our body or mind. And while it is true that some of the options offered may be easier or harder than others, the difficulty is not really where I want the class to focus. My desire is that everyone feel comfortable enough to both try new things that might be difficult, but also to back off when necessary. The student that I was thinking of today is always asking me, "Which way is harder?" when I offer modifications to poses. I refuse to tell him, not only because I do not want him to always push himself to choose the "hardest" option (which he will) but also, because there is no such thing. What might be harder for me, may be easier for you, and vice versa. And something that may feel easy on one day, may feel more difficult the next. One of the main focuses of regular yoga practice is to increase our ability to tune in to the needs of our body at any given moment and on any given day. Often that may mean giving ourselves permission to ease out of a posture.  The process of "letting go" is huge. We honor ourselves and others by letting go of competition, judgement and expectations. Everyday is different. Every body and everybody is different. Respecting that, and embracing that is a wonderful gift to give ourselves.

So in yoga practice, so in life. Sometimes it may be time to push ourselves, and to try new things that might be difficult. But sometimes it may be time to be gentle with ourselves...to ease off. This is not throwing in the towel, this is kindness. Remembering that what may be hard for one, may be easier for another and withholding judgement and competition, not only of others, but of ourselves. Being mindful that we are not required to run faster than we are able...but rejoicing that sometimes we are able to soar!

Quote of the Day: "Breathe."

What Is UP? Needing To Live More Mindfully

I do not know where to start with this. I do not want to offend, and I do not want to treat lightly a rather grave subject. I also know full well that I am not a perfect parent. Just ask my kids! You will get the mostly honest truth with perhaps slight exaggeration as to the degree of my cruelty and incompetence. 

So, the trouble? The U.S. government is launching a new awareness campaign through the Departments of Transportation and Health and Human Services called, "Where's Baby? Look before you Lock." The initiative is intended to keep kids safe and make parents aware of the danger of leaving kids in a hot car. I honestly think that most parents are aware of the danger, but I also think the majority of the 23 child deaths this year, due to being left in hot cars, were accidental. This campaign is targeted at preventing those accidental deaths. 

Again, I do not want to make light of this. Twenty-three children gone is heartbreaking. No one would wish this on anyone, and I honestly hope it never happens to another family. I first became aware of this new campaign a few weeks ago when I saw an app designed to remind parents that they have a child in the back seat. I was a little annoyed because I assume that if you can remember to bring your phone with you from the car, you should be able to remember your child. On the other hand, if it prevents the senseless death of a baby, then please, get the app. 

I am not necessarily against this ad campaign either. (Although it is not really a governmental issue, but that is a post for another day.) People need to be aware of potential danger, although, as I have said, I think we all know it is dangerous, but we are so harried and hurried, that we are not living with our brains turned on or tuned in. The part that I think I am annoyed or irritated or cross with is the statement that the governmental agencies have released. I don't even know what I think. I am confused. And saddened and irritated I guess. They stated that they would like to involve the "departments of Head Start and also day care units across the country to distribute safety tips -- like when you leave your car, make sure you have something important in the backseat like your keys, cellphone or purse so you can't forget them or your child."

Read that carefully. Put something IMPORTANT, like your cell phone, in the backseat so that you do not forget your child. I am sorry if this offends, but the child IS the important thing that you put in the backseat. 

Now, I know myself well enough to know that if I continue discussing this, that it will escalate into a full blown rant, therefore, I will rest my case here. Confused and sad. I think there is a cure for this tragedy and a way to prevent it from happening again, but I do not think that it lies in governmental action, or cell phone apps. Any ideas?

Quote of the Day: "Slow down and enjoy life.  It's not only the scenery you miss by going too fast - you also miss the sense of where you are going and why." Eddie Cantor actor, comedian 

Living It Up

Ahhhh....

I think I may be having a midlife crisis. Don't worry, the good kind. I have never really had one before. I am not even sure this is the middle of my life. I mean one can never really be sure of that sort of thing, you know, until you get to the end of the thing, then you can look back and go...ahhh...so that was the middle. So for now, we are just going to assume that I will live to be at least 84. And just in case any of you were wanting to get your own midlife crisis, I am passing along the informal rules and regulations.

How to have a midlife crisis in 7 easy steps...(can be done in any order)

• Buying a convertible. I do not live in a climate that would allow me to use a convertible for any more than 2 months out of the year. So I cut my hair off instead. A minimum of 30 day waiting period should be implemented before making any drastic physical changes. You have been warned.
• Realizing that now is the "glory days" not then. What was so freaking great about 16? Or 21? or even 29? Duhrama. No money. More zits. Absolutely NO clue. Ok, sure, maybe we had a better physique, or less wrinkles, but you know what they say about an ounce of wisdom and a pound of crows' feet.
• Tearing up the bucket list. I guess it sounds nice in theory. But it also sounds like a list for the future when we ought to be living for the here and now. Reinvention is the name of this game and it is hard to ebb and flow with the winds of change when we are tied down to a list. If something strikes us now as new and exciting then by all means, if we have the means, we should make it happen now, not wait to check it off some list someday.
• Letting go of fear. This is not a fearful time. This is a time of following that inner inspiration to make life better. The first half of life was hopefully spent establishing a foundation, now we have the opportunity to live the life we have created. 
• Enjoying the hard work we have done. You know how it feels to look around a nice clean house, or a freshly mowed lawn and pat yourself on the back for a job well done? At mid-life, hopefully we have done a lot of the hard work. It is time to enjoy the kids. Spend time with the Hunky Hubby. Take pleasure in the things we have accomplished. 
• Sheding the skin. Like a snake, every so often we may realize that we have outgrown where we are at this moment and notice that we may be doing the same old things just because we are used to them. It is ok to let go of habits that may no longer fulfill us as they used to. Finding new hobbies can be rewarding. Liberating even!
• Stop reading someone else's ideas and go out and make your own way. Seriously. I mean it. Go. Now.

Quote of the Day: "It is sad to grow old, but nice to ripen!" 

--Brigitte Bardot

UPlifting: A Walk

I live in a rather harsh climate. The north country is often covered in snow. And ice. And darkness. But for a few months out of the year we are acutely aware of the splendor of sunshine and warmth. Now is one of those months. Sometimes it is just rainy and snowy and windy in May, but this year's start to spring has been glorious to say the least.

Today I dropped the kids at school and parked my car near the river and walked. I walked for quite a long time, and just breathed in the smell of lilacs and the sound of birds and people and geese and ducks. So many of each that the walking path was crowded with them. Cyclists and walkers. Kids on skateboards and moms with strollers. Friendly "good morning"s were exchanged with passersby and all seemed well with the world. I stopped in a shady spot near the falls. The sound of the water drowning out the noise of traffic and activity.  Stretching body, and mind, and Spirit. Taking all of the side paths and twists and turns that I could find. Yes, I believe glorious was just the right word!

Quote of the day:

TWO roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;	5
Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,	10
And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.	15
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.

                                                        --Robert Frost