Lotus Yoga

Do Yoga. Be Happy.

[lotusyogastudio]

Cultivate Gratitude with Yoga

We express gratitude when someone goes out of their way to help us, but do we take time to be grateful for the little things that happen every day? Gratitude is being thankful with a readiness to show appreciation for and to return kindness. 

Gratitude has been psychologically studied and showed that if we practice gratitude we are happier, feel more content, and shifts attention away from negative thoughts and emotions. This helps to alleviate depression, anxiety and stress all of which also create a physiological response in the body. Yoga practice helps us cultivate gratitude and feel more positive; something we could all use a little more of these days.

Yoga teaches us to be more grateful in through its physical practice, meditation, and philosophical concepts of ahimsa, santosha, connectedness. The physical practice of yoga, or asana, connects the mind to the body through compassionate acceptance. By approaching the body with acceptance instead of criticism we are able to cultivate gratitude towards the body itself; accepting our limitations and being grateful for all we can do, all the body does without us asking.

Meditation practice teaches us to be present with what is and to let go of always striving to be different than we currently are. This doesn’t mean we don’t try to be better, we simply let go of the conditions we have placed on self-love and choose to love ourselves, and be grateful for who we are are now, not as we wish we were.

The yogic philosophical concepts of santosha, ahimsa and connectedness are guidelines from the Yamas and Niyamas that teach us to be content with what we have, cause no harm to ourselves or others, and deeply know that we are connected to everyone and every being.

Santosha, or contentment  asks us to be grateful for what we have, content with what is already available to us. This means we notice what is good in the present, focusing on that more than on what we don’t have. Ahimsa, or non-harming, teaches us to treat everyone and every being with love and kindness, doing no hard to ourselves or others in the process of reaching our goals.

You may ask, “how can we have goals if we are supposed to be content with what we have?” Good question! The answer is that we have goals, but if we don’t reach them, or if the goal changes, we do not take it as a value judgement on us, because we are already everything we need to be.

Connectedness, or shabdkosh, is the intrinsic interconnectedness we all share as being on this earth. As humans we share many common experiences and emotions, yet when we experience them we think we are alone. Shabdkosh asks us to remember that we are not the only ones experiencing this and to send understanding and compassion out to others who feel as we do, and feel the compassion and understanding coming back to us letting us know we are not alone.

How will you bring more gratitude into your life this season? Perhaps you practice more yoga, begin your meditation practice, or journal about contentment, people and things you’re grateful for, how to do less harm to yourself and others, or feel more connected and less alone.

Try our weekly challenges to keep you on the Gratitude Track this month!

Week 1 Challenge: How did your yoga practice make you feel grateful this week? Post to the Lotus Yoga Meditation Facebook Group

Week 2 Challenge: Meditate for 10 breaths, and with each breath remind yourself of something or someone you are grateful for. Post what you’re grateful for in the Lotus Yoga Meditation Facebook Group

Week 3 Challenge: Meditate for 10 breaths and with each breath remind yourself of something you are grateful for about Yourself. It’s ok to repeat the same thing 10 times. Post what you’re grateful for to the Lotus Yoga Meditation Facebook Group.

Week 4 Challenge: Invite someone you feel connected to to join the Lotus Yoga Meditation Facebook Group. Each post one thing you are grateful to the other person for in the group.

[lotusyogastudio]

What is Self Care, Really?

Self Care is a term we hear a lot; it’s something we know we should be doing, but what does it really mean? Self Care is often thought of as self pampering, as in spas, manicures and expensive beauty treatments. This misconception can make us feel like if we can’t afford it , or don’t have time to go to the spa that we do’t deserve self- care. This is entirely NOT TRUE!

Self Care is a mind set, a way of thinking about the self with care, nurturing and love. Self Care is not something that is earned or deserved only by those who work hard, its unconditional regard for the needs of the Self and making healthy choices that support the Self with Care.

We need to shift the way we think about self care and make it a mindset that guides all our choices and brings us balance and unconditional, nourishing Self love.

When we shift our perspective on Self Care our daily routines become acts of self-love. The feeling “I have to do this” becomes “I get to do this for my Self”.  Self Care is making healthy choices that support our wellbeing, like greens over fried foods, making time to enjoy nourishing the self, not just fueling the body. Self Care is prioritizing sleep and sticking to the bedtime routine that most quiets your mind and body. Self Care is making time to practice yoga, meditate and breath. Self Care is taking time to be in nature and replenish our energy. Self Care is choosing music over the news when you feel anxious. Self Care is whatever we need to feel balanced.

Even in times when you realize you have gotten caught up with life and haven’t been prioritizing Self Care, be loving towards the Self and don’t beat your self up. Part of finding balance is wobbling and falling, so be caring towards yourself when you slip up. It’s all part of finding your balance, and moving forward with grace and unconditional love. That is truly caring for the Self; that is Self Care.

Week 1 Challenge: Post your favorite activity that makes you feel like you. For example, I feel most like myself when I make time to sing and care for my voice. This includes not eating or drinking things that cause my throat or voice to become scratchy, staying hydrated, and doing a little singing each day. When I don’t feel like singing, or don’t want to make time for it,  that is a signal that I am out of balance and need some Self Care.

Week 2 Challenge: Rethinking Self-Care - Post a reframe for yourself, changing “I have to” into “I get to.” For instance, I often think “I have to do laundry” but if I reframe that into a self-care phrase I could instead say, “I get to have clean clothing for the week” making it an act of love instead of a chore.  You may even take it a step further and say to yourself, “I get to have running water, I get to have an abundance of clothing, I get to wear what makes me feel like me.” Make the statement something that resonates with you so you stay on track.

Week 3 Challenge: Not beating yourself up - Whether it’s letting go of guilt for minor infractions, or not using food or substances to beat up the body for the mind’s errors, practice being more gentle with yourself. Post a comment about how it felt to be more gentle with the Self.

Week 4 Challenge: Unconditional Self Love - It is important to have a place in our lives where we feel seen, where we know we will always be loved regardless of what we look like or how we feel. Post about someone who gives you unconditional love. Maybe it’s your mom, or your dog, or the lead character in your favorite book. How does it feel to be love unconditionally? Eventually we will find this place within our own hearts, but now we need to notice how and where love and care is already showing up in our lives.

Join the Lotus Yoga Meditation Group and post your thoughts on this month’s blog!

[lotusyogastudio]

Reconnecting to our Foundation with Yoga

Wow it’s already September! Students are headed back to school (some virtually), the weather is getting cooler, and the sun is setting earlier. We will start to find ourselves spending more time at home as the temperature drops and leaves begin to fall. The month of September feels like it is full of transitions making it a perfect time to reconnect with our foundation. One great way we can center ourselves is through yoga.

Many people view yoga as strictly asana (or poses), but it involves eight individual limbs that unite to make up yoga: (1) yama, self-restraint; (2) niyama, self-observances; (3) asana, postures; (4) pranayama, breath; (5) pratyahara, sense withdrawal; (6) dharana, concentration; (7) dhyana, meditation; and (8) samadhi, pure bliss. These eight limbs cover a variety of areas, but you may find aspects of each interwoven in your yoga practice.  This month, we will focus on ways that we can integrate asana, pranayama, and dhyana into our practice to reconnect to our roots. Each week we post in our Lotus Yoga Meditation Facebook group to challenge you with a thought or short activity. Request to join the group to participate!

Connect to your breath. Breathing is an event that our body usually controls involuntarily. Taking a yoga class encourages you to maintain control of your breath while linking it to your body’s movement; but you do not need to be in a yoga class to connect to your breath. You can take a few minutes in the middle of your day to close your eyes and take some intentional breaths.

Week 1 Challenge – Take 1-5 minute(s) out of your day to connect to your breath; morning, noon, and night. Take long, controlled, and intentional breaths for 1 minute. It may be helpful to focus and calm your mind by counting your breaths.

Hold your least favorite yoga pose. What is your least favorite yoga pose? Why is it your least favorite? Some of us may not like a pose because we simply are not good at it. Remember good is relative, all of our bodies are different, and that is okay! Ask your yoga teacher for some feedback and they would most certainly be willing to help show you modifications or adjustments so you can access all of the benefits of the pose.

Week 2 Challenge – Hold your least favorite yoga pose for 10 breaths. If it is an asymmetric posture be sure you also hold the pose for another 10 breaths on the opposite side. What came up in your mind and body?

Meditate on something positive. It is natural for the mind to focus on negative events or tasks rather than allowing yourself to bring attention to the positive. It takes a conscious effort to reframe the negative expression “I HAVE to _______” into the positive phrase “I GET to _______”. Here is an example of how to reframe an unpopular task – “I get to have clean clothes” rather than “I have to do laundry”.

Week 3 Challenge – What is something positive that you can take away from your week? Take some time out of your day to consciously appreciate that notable event.

What yoga class fits your needs? We are all unique individuals, as a result we require different qualities from our yoga classes. Some of us prefer all levels flow while others prefer restorative classes and this not only changes from person to person but can also change on a daily basis. Reflect on these past few days to determine what your body and mind are craving for in a yoga class. We offer a wide range of classes at Lotus Yoga Studio (online, outside, or in studio) check to see if any fit your needs!

Week 4 Challenge – In this moment, what do you require for your yoga practice? Take some time to honor that feeling and attend a class or move your body at home.

By Katie Sicinski, RYT200 Graduate from Lotus Yoga Studio

[lotusyogastudio]

Communication and the Throat Chakra

Communication is vital to our daily lives, be it verbal, written or body language, we are always communicating how we are feeling. All communicative activities are linked to the fifth chakra, Vishudda chakra, located at the center of the neck and throat. The vocal cords that reside in this area are responsible for generating the element of the fifth chakra, sound. Sound travels through the ether as a rhythmic wave of energy that can be heard with your ears or felt as vibrations throughout the body. The throat chakra is also associated with the mouth, jaw, tongue, and thyroid. These functions govern our ability to communicate verbally and non-verbally.

When the throat chakra is imbalanced, it can be excessive or deficient. If it were excessive, we could have characteristics of speaking without a filter, or gossiping. We may speak untruthfully, struggle to listen to others, or feel as though we are misunderstood. If the fifth chakra is deficient, ice may feel timid to share our voice, may be excessive secret keepers, have a quiet voice, or have a fear of expressing ourselves to the world.

When the throat chakra is balanced you will find yourself being an effective communicator, having increased confidence, and feel as though you hear others clearly, and respond in a way that is understood.

When reflecting on the past few months, you might feel that your fifth chakra is out of balance.  We may feel a lack of desire to communicate with others and develop introverted tendencies, or you may be expressing yourself and opinions loudly without listening to others. Doing certain  yoga postures and activities can help us bring more balance to Vishudda Chakra. Some yoga movements for the throat chakra include shoulder stand, neck rolls, fish pose, plough pose and silent meditation.

Below are four ideas for activities that can help you harness your fifth chakra energy and bring you back into balance. See what you can complete and join our Facebook group to participate in the weekly challenges!

Snail Mail: Over the past few decades we have seen an increase in the development of technology where texts and emails are common ways to connect with your co-workers, friends, or family. There has been a noticeable decrease in the number of handwritten letters we stamp and mail to others. This week handwrite and mail a letter to someone you care about. Let them know you are thinking about them! It is not typical to send handwritten letters to others and seeing that note in their mailbox is sure to bring a smile to their face.

Week 1 Challenge – Post a picture of yourself writing or dropping off your letter.

Write an inspiring message: Since the start of the pandemic, many people have used artwork as a form of self-expression. Some of these art pieces are chalk drawings, paintings, and murals. The simple sidewalk drawings or creative messages can be seen as you walk your dog or get fresh air. Remember how these messages make you feel and pass the feeling of community to the next person.

Week 2 Challenge – Post a picture of your beautiful artwork! We will have chalk outside the studio that you can pick up to draw a picture or write an inspiring message on the neighborhood sidewalk.

Send a gift card to an essential employee: We are so grateful for those with jobs that are essential to healthcare or the basic needs of society (i.e. food, electricity, water, transportation). Without frontline workers and essential employees, we would not be able to work from home, sustain ourselves, or get well. Show your appreciation by sending them a virtual gift card!

Week 3 Challenge – Tag your favorite essential employee. Give them a shout out! Let them know how much you and everyone appreciates what they do.

[lotusyogastudio]

Community Lives Within Your Heart

In recent months, there has been a monumental shift in daily life. Under normal circumstances, completing daily tasks like going to work may feel stressful and now with the addition of a pandemic these feelings are amplified. We are finding new ways to interact with others that allow for a proper 6 feet of distance and many of us are recognizing what we took for granted pre-coronavirus. One aspect that changed dramatically was our ability to interact with others. As humans, we are social beings and we thrive in our networks of community. We at Lotus Yoga Studio understand the importance of community and have made it part of our mission statement because we recognize that need in ourselves; during the pandemic this feels true more than ever.

Our relationships and compassion for others is governed by the heart charka (anahata). It radiates from our heart to share our loving energy to those around us. The love generated in the heart chakra allows us to see that we are all connected by an intricate network of relationships. To feel connected to others, we compiled a list of activities and weekly challenges that can help increase involvement with your community and stimulate the loving energy that resides in the heart chakra – even when we feel the farthest apart.

Online Community: Facebook and Instagram are a great way to help you stay connected with your distant friends or your favorite neighborhood spots. There are many Facebook groups that connect people with similar hobbies like cycling or yoga. At Lotus Yoga Studio, we have a private Facebook meditation group Lotus Yoga Meditation Group. Here we will post weekly challenges or journal prompts to keep you connected to your individual journey and our yoga community. Lotus Yoga Studio is also offering classes outside and on zoom daily. Join us and expand your online community!

Week 1 Challenge – Connect online with friends and invite someone to the Lotus Yoga Meditation Group or list a Facebook/Online group that provides you with a sense of community.

Wave or Say “Hi” to a Stranger: It is extremely difficult to read facial expressions when we are all wearing masks, and on sunny days sunglasses cover our faces completely! In the past we would smile at one another as we go by and feel seen and noticed by our neighbors. Now we walk further away from each other and our faces are covered as we pass. Because of this distance, we need to find a different way to connect. Instead try to wave, nod, peace sign, or greet the next stranger on the sidewalk and notice how it makes you and the passerby feel. Being open to others, often makes them more open to us.

Week 2 Challenge – What is your favorite place to walk? How does this location make you feel connected to your community or nature? Share the address or a picture of your favorite place to go for a walk. 

Support Local Businesses: Each of us is dealing with the pandemic in different ways and many small businesses are no longer making the income that they did before COVID-19. Now that we are spending much more time in close proximity to our homes, local businesses feel like an even more valuable piece of our community. You can support your favorite shops by purchasing a gift card, products, or services to help them stay afloat. Weekly farmer’s markets are a great way to support local agriculture and connect with the land around you. Arlington (Wednesdays) and Medford (Thursdays) are both hosting. Check them out and get some tasty produce! We love the strawberries!

Week 3 Challenge – What are your favorite local businesses? Visit them and share one of their posts from Facebook or Instagram.

Donate Time, Items, or Money: Volunteer your time virtually or in person to your favorite organization. If time is hard to spare, feel free to donate items from your house or apartment that you no longer use or pick your favorite community organization to donate money. You can do this on a small scale or by checking on friends and neighbors who may need extra help or companionship during this time. Helping others connects to our generous heart chakra energy. “Love multiplies as it is given, so we should never stop loving” – Anodea Judith

Week 4 Challenge – What is an organization that speaks to you and how do they support your community?

We hope these points spark inspiration and generate ideas that you can implement to connect with your network under socially distanced guidelines. Find what resonates with you and determine ways to use your heart chakra energy to connect with your community. 

Join the Lotus Yoga Meditation Group to engage with your yoga community and participate in the weekly challenges. Each week, we will create a post in our Lotus Yoga Meditation Group that is linked to this blog to give you space for your response to the weekly challenge. The yogi with the most participation will win a prize! Let’s see how many challenges you can complete and hopefully these steps will increase our own sense of community!

[lotusyogastudio]

Importance of  Home Practice

Due to the coronavirus we are all spending more time at home, but that doesn’t mean we have to lose our yoga practice. Keeping a home practice is important for your mental, physical and emotional wellbeing, but it can be tough if you aren’t sure what you need or how to sequence your practice. Here are some tips to get you started:

- Consistency is Key. Set aside time in your week for practice and try to make it the same amount of time every week, and if possible at the same day and time. This helps to create routine, a sense or normalcy and ensures that you have planned time for self care in your schedule. 

- Creating Sacred Space. This is important because we want to feel that special relaxing vibe we get in the studio. This doesn’t have to mean you build a new addition with a yoga room, it just means taking time to create sacred space. Sacred space is a place where you have set a specific intention and have surrounded yourself with items that inspire that intention to manifest. This may mean pushing some furniture to the side, dimming the lights, lighting incense or a scented candle, or putting on relaxing music while you practice. You may also ask others in your home to respect your yoga time and not interrupt your practice. 

- Online Class or Alone. This is up to you and may depend on how you’re feeling day to day. When you practice with a class you get to see the teacher, connect with other students, and are guided through the movements with reminders and visuals to keep you engaged. Practicing alone offers the ability to go at your pace, to explore the body without anyone telling you what to do and to find what your body needs in the moment to release tension. Neither is better than the other, and a combination may help you feel more connected to your mind, body and personal practice. 

- To Prop or Not to Prop. Whether or not to use a yoga prop is up to you and your body. Some yoga props can be helpful in class, especially restorative yoga, but we don’t all have those at home. Some ideas for homemade props are books instead of blocks, towel instead of strap, pillows and blankets instead of a bolster. When you practice at home you get to surround yourself with the items that make you feel comfortable, so grab your favorite blanket before practice for an extra cozy savasana. 

This is a great time to incorporate yoga and meditation practice into your daily routine in the way that best supports you. 

Check out www.lotusyogaarlington.com for our online class schedule and join us today!

[lotusyogastudio]

Practicing Yoga Outside Will Change Your Life (or at least change your mood)

It's finally summer! The sun is shining, the flowers are blooming, and the blue sky has returned in all its vibrancy. It's time to get outside!

I am so excited for Free Yoga Medford and Arlington (FYMA) to start for the season. Running from June 1 to August 25, FYMA brings together volunteer yoga teachers and community members for a one hour-long, all-levels class each week. Whether you've never done yoga or you're a seasoned practitioner, FYMA will help you bring your practice to the next level. And, it's FREE, so the only investment is in your self!

Here's three reasons how:1. Practicing yoga in a new environment can help build your confidence. While structure binds anxiety, taking our practice outside our home studio can allow us to deepen our practice in interesting ways. A teacher might cue something in a new way for you to deepen a pose. A new environment might help you clear your mind in a new way. Seeing nature might connect you to your physical practice (are you embodying that apple tree in your tree pose?!) or your internal energy (can you breathe in freshness and exhale anything stale from your life?). Knowing and trying new things will help you grow your confidence as a yogi.

2. When we think of the origins of yoga, what do we think? Were the original gurus in a studio? No, they were outside! Whatever your reasons for practicing yoga, getting outside may be a way to connect to the fundamental reason for yoga- the mind / body connection. So much research has shown that getting outside reduces cortisol (the stress hormone) and breathing fresh air can literally decrease anxiety. In yogic belief, prana is life-giving energy and prana is connected to air. Taking your practice outside can help you envision life-giving energy entering, rejuvenating, and revitalizing your body.

3. Doing yoga outdoors is grounding. As humans, we are intrinsically connected to the outdoors. We evolved from beings that spent their lives mostly in the wilderness and there is a sacred, innate calling in us to return to the outdoors. As your senses connect to your outdoor environment- you breathe fresh air, you see trees and water, you feel the earth beneath your mat, you smell soil and grass- your root chakra will open and your heart chakra will expand. You will become more receptive to new experiences, new feelings, and new sensations. You will release tension that you might not have even realized existed. You will carry these benefits with you long after you leave your mat.

I'm so excited for FYMA. All are welcome. It's FREE! It's for every body and everybody. I hope to see you on Saturdays at 9:30 in Medford at Condon Shell Park or Sundays at 9:30 in June at Magnolia Park, in July at McLennen Park, and in August at Spy Pond Park. Namaste.

--

Kaitlin Moran

Ed.M. Candidate in Education Policy and Management | Harvard Graduate School of Education 2020

Registered Yoga Teacher | Lotus Yoga Studio

[lotusyogastudio]

New Year, New Intentions

New Year, New Intentions As always the start of a new year brings with it the opportunity to start fresh, but, too often, we throw out all our success in favor of moving on to the newest trend and the freshest advice. A few years ago I stopped starting my year with the newest diet and the latest fad in self-help. It has worked wonders! Instead of flitting from one thing to the next, I have managed to develop real habits that feel like they will last a good, long while instead of a few months. I'd love to offer my tradition in hopes that maybe, you too, will find a way to incorporate some new intention into your new year. Every year, I give myself a theme. I have had the "Year of Gratitude" and "Year of Conscious Living." Both served as threads to remind me of my intention for the new year. Within those threads, my husband and I set certain intentions for ourselves- no deadlines, no must-dos, just things that we each hoped to prioritize in the coming year. For example, in "Year of Conscious Living," we made a commitment to composting and buying sustainable beauty products. My husband explored making his own products and I did my yoga teacher training. We didn't do either of these immediately, but when the time was right. In "Year of Gratitude," we prioritized travel and family time, making sure that our family extended beyond the walls of our house and into our larger community. My husband practiced his Spanish and I took advantage of some incredible work opportunities that came my way. We made the list together and this list lives on our fridge all year. From time-to-time we check in. How are we doing? Are we living this year as we intended to live it? What could be our next steps? I have found that these intentions, rather than the "lose thirty pounds in thirty days and drop three jean sizes," work better for me. They give me something to meditate on, to think about, to keep in the back or front of my mind depending on the time. I'm still debating whether this year is my "Year of Power" or "Year of Acceptance" or "Year of Possibility" and all these threads resonate with me for different reasons as I think about some upcoming events in my life. I'm thinking about switching careers. I'm starting at a new yoga studio. My husband is committing to some introspection. Our best friend, who is a part of our family, wants to figure out what to do with his life. I think about whether the intentions that make sense for me also makes sense for my family. Having a shared intention is beautiful and communal. I love being united together under one umbrella. We can support each other, check in with each other, reflect together. I hope you are well in 2019. I invite you to set an intention for this upcoming year. Whatever it is, I hope it leads you to happiness, fulfillment, and wonder. 

By Kaitlin Moran, Yoga Teacher, Yoga Writer

[lotusyogastudio]

Yoga and meditation to relax and calm the body. Using pratyahara or sense withdrawal,  gentle flow and stretching and meditation. 

[lotusyogastudio]

We are one, but don’t take my spot.

We are one, but don’t take my spot. So, there was no Yogini Emily Post, but there has always been a atmosphere of respect within ashrams...

Article by Lauren Farenga, LCSW, E-RYT about living your yoga values on and off the mat.

[lotusyogastudio]

Yoga for your Feet.

Article by Lauren Farenga, LCSW, E-RYT. Read to learn about yoga for your feet!

[lotusyogastudio]

Three Simple Yoga Tips for Stress Relief.

Article by Lauren Farenga, LCSW, E-RYT. Read to learn some easy ways to de-stress your life!

[lotusyogastudio]

The True Lesson of Yoga

One of the major principles of yoga is the mind-body connection. It means listening to your body, knowing what it needs and adjusting accordingly. How our body feels effects our mental state. For instance, when you feel sick you may also feel down or depressed.  In turn, our mental and emotional state effects how our body feels. For example, when we are stressed we feel tension and discomfort in the body.

Too often I see students in yoga class that are pushing themselves too hard, going HAM in the warm up and losing stamina by the time we are in our peak pose. I see them and I think, they are not connected to their bodies. They need more practice to connect their thoughts with their bodies responses because they are even not aware that their body is telling them “Hey I’m struggling here! Hey it’s hard to breath!” They are so focused on getting into a pose that they are forgetting they have to get there in accordance with how their body feels.

When I see students who are modifying, going at their own pace or taking child pose, I know they are connecting their mind and body. Regardless of how physically athletic or advanced that yogi is they are advanced in the true lesson of yoga: Listen, and trust yourself. Listen to yourself and listen to your body; don’t just let the mind push you through. Adjust to what the mind-body connection is telling you so that you always get exactly that you need from your practice.

If we don’t adjust our practice we are not going to get that same amazing feeling afterward.  We may end up sore and disappointed that our body didn’t do all of the strenuous things we asked it to do. Instead, if we  have acceptance for our bodies and our limitations, and allow ourselves space to be humble, we can adjust our workout accordingly and get the full benefit of the practice.

When you’re ready to be challenged you’ll know, your body will tell you. When you need to take it easy and slow it down, you’ll know, your body will tell you. There are days that I feel strong and I want to push myself and it feels good to do it. Other days it does NOT feel good to push my body that much and all I want to do is stretch or be still and I make adjustments for that because that is the true lesson of yoga: connecting the mind and the body to understand who we really are and what we really need.

[lotusyogastudio]

Why I Do What I Do

www.laurenfarenga.com for more info on working with me!

[lotusyogastudio]

Top 5 Reasons I Love Yoga

With over 17 years of yoga practice, including 7 years of teaching, there are SO many reasons I love yoga. As a result of my interest in yoga I have had so many wonderful experiences and have met so many wonderfully soulful people. 

I could go on and on about yoga but here are 

My Top 5 Reasons I Love Yoga:

1. Relieving Stress: Since age 14 yoga has taught me skills to manage and relieve my stress not only in my mind but in my body. During a good practice I can actually feel stress and tension leaving my body and my anxieties with it. I strive to have this be my students experience in every class.

2. Expanded Love for Myself and for Others: Gratitude meditations and heart opening yoga practices have given me amazing insight into the judgements I hold against myself and others and how they prevent me from accepting and giving love fully (especially to myself).

3. Increased Self Confidence: Yoga practice has brought my mind, body and soul into harmony which has shown me that I am more than just my thoughts, my body or my dreams, I am all of those together and it is unique and beautiful. Learning to be present and focused in my body has made me much more comfortable in my own skin.

4. Following My Intuition - Uniting my mind, body and soul has not only given me confidence in myself but it has put me in touch with my deeper self including my instincts and my intuition. I still work daily to trust my instincts, and when I do the payoff is always proof that I need to do it more!

5. Poses - Learning poses to me is more than just getting into advanced arm balances such as Firefly, or inversions like headstands. To me poses are a way to heal the mind and body from the inside out. This knowledge is invaluable and will help me for the rest of my life. Each pose teaches us something different and valuable. (Follow me on instagram to learn more about what each pose means).

Thank you Yoga. I am grateful for all your teachings. Namaste.

[lotusyogastudio]

Legs up the wall pose and pigeon pose from the Restore Your Hips Article

[lotusyogastudio]

Restore Your Hips with 5 Gentle Poses

Lately, students have been complaining of sore, tight, and stiff hips, also noting that one side of the low back  feels tighter than the other. Tight hips can be the result of long periods of sitting, walking or standing. More discomfort on one side is often from unconsciously performing tasks in our daily lives that are one sided, such as leaning to one side while sitting, standing with weight on one leg more than the other, or regularly carrying something with our dominant arm. Discomfort in the hips and low back can also be a result of issues in other parts of the body such as feet, knees or shoulders.

Sometimes hip pain is not simply a physical issue. Many of us also hold stress and tension in their hips, low back and low abdominal area when they are stressed, sometimes more on the masculine right side of the feminine left side of the body. This area is linked to the second chakra called swadistana chakra. Swadistana is the energy center for our true feelings, our sexuality, and our passions. Being unable to express  our true feelings, passion or sexuality, or an over-expression can cause emotional imbalance. Imbalanced energy from unresolved emotions can manifest as pain, tightness and discomfort through the hips, low back, and low abdominal area, as well as GI issues or reproductive organ issues.

Here are my favorite 5 gentle poses for hips. I like to do them in this order to open up and restore my my hips and low back. Take your time in each pose, holding for at least 5-10 breaths on each side. Remember, there is no shame in modifying. Listening to your body is what makes you an advanced yogi. Whether you are coping with physical or emotional stress, or a combination, taking time to release tension, ground yourself, and rebalance is always important. 

Legs up the Wall pose is a great way to begin, centering yourself, and activating from the feet up the body. This is also my favorite go to inversion because it takes very little effort and has amazing effects. It makes my back feel aligned, increases circulation to my legs and relaxes me so my busy mind can quiet.

Once grounded, gently come to lie flat on the ground and prepare for a twist. Take a strap around the bottom of  one foot, inhale and extend the legs and gently bring the leg across the body exhaling into a Reclined Twist. This movement allows the entire IT band to be stretched and release tension from the origin to the ankle. Emphasize drawing the hip towards the foot and lengthening the sides of the body. Twist in both directions then plan your feet on the floor and lift your hips exhaling onto a block Supported Bridge Pose. This pose releases the low back and opens up the front of the hips and the quadriceps.

From here, gently remove any props and roll onto one side coming into table top position. Cycle through Cat/Cow while inhaling as you round into cat pose and exhaling as you release into cow pose. This breath helps to release low back pain as you expand that area and relax it with your breath.

Pigeon Pose finishes the sequence as you slide one knee forward at a time. Pigeon targets the outer hip and should emphasize comfort in the hip with stretch in the back leg. In my experience, this pose often leads to emotional release, so whatever comes up for you while holding this pose should be expressed and released. It is not an emotion from this moment it is from the past and can be let go.

From here, I lie on my back with feet together, knees open in Reclined Bound Angle Pose. This pose opens the inner hips, low abs and releases the low back. For extra grounding effect take several deep breaths with place one hand on your heart and one on your belly.