The gift of Surrender! 

Monday, October 13, 2014 - Posted by Jess at 1:23 PM
Hey there friends!

As alot of you who follow me know that my family and I have been trying to make our way out West for a few weeks. Partly for work and partly for play. We started our trip heading to the Mid-west to visit family for a few days and decided to get some things checked on our school bus that we travel in. They found a few things that needed fixed. So instead of a half day job it turned into a few day job.


The day we were supposed to leave was a little disheartening. Finding that they couldn't fix the problem that day, but maybe tomorrow. We decided to try to find things to bide our time, but I had an underlying frustration that we weren't on our way yet, and we were losing precious time out climbing the Rockies or scrambling boulders in Utah. Needless to say it caused some friction between me and my family members.  I would tell myself that its okay, nothing I can do about the situation. Act mature, handle this like a pro. But of course I didn't! Found myself reverting back to 5 year old tactics to try and solve my frustration. That didn't go over well! :) So the next day came and still not finished! It started to wear on my self worth. I started in on the self defeating questions: "Was everything I am trying to accomplish a complete waste of time?" "Should I even be doing this?" Yada Yada Yada. You know the drill. It continued till the end of the day when the shop finally called and said that we could take her west!

Oh sweet relief! So we headed out late in the day and started westward. Ending in Illinois for the night. The next day we started out and noticed some noise. Not too much to worry about we thought. Then after a few more hours we hear sounds coming from the clutch that don't sound very promising. We got to Newton, Iowa and had to stop. It was Sunday and we were lucky enough to find a highway side RV park. So we stopped there. Called our roadside assistant and they said no mechanic could come out because of it being Sunday and the next day was a holiday. They weren't sure if they could get someone. So here I was again. This time in the middle of Iowa, drizzly, grey, nothing but corn and highway surrounding us. What was I going  to choose? I could always resort back to the 5 year old like the day before or I could "surrender" to the experience. So I choose to try something different. Surrender.




The day and circumstances didn't change, but I felt better. I actually didn't mind the confinement of being in the bus all day long, trying to make the best of the situation. I enjoyed my time with my family. We even had some fun and laughs. There is a quote that says "There isn't pain in change, only pain in resistance to change." How often I resist what is happening and how much pain I cause myself and everyone around me. Instead if I just surrender to what is, things go a whole lot smoother and much more enjoyable. My aunt said, "Often times life isn't linear" and how true that is. I think my life is more like a scribble. Twisting and turning and circling back around here and there and I can try and resist but if I just go with it, life is so much smoother.

So as I write this we are sitting in the shop as they work on our bus. And to be honest I feel content. Hopeful we will still make it west but if not then I will surrender to that and try to go with what comes!


Happy Trails!

Jess



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Thai Yoga Therapy! 

Thursday, October 9, 2014 - Posted by Jess at 8:15 AM
Hello Yogi's-

Well October is here and fall is sweeping in new changes! Last weekend was new changes for me and OM Therapy Yoga! I took a wonderful training, Essentials of Thai Yoga Massage,  with Deon De Wet  @ www.deonthaiyoga.com learning Thai Yoga Therapy. It was a great experience sharing and giving Thai Yoga Massage/Therapy.  If you are unfamiliar with Thai Yoga it is an ancient method of healing. It combines rhythmic massage, accupressure, assisted Yoga stretching exercises, gentle twisting, energy work and meditation.

"This practice aids in relieving stress, increasing vitality and wellbeing and strengthens the connection between mind, body and spirit.

Thai Yoga Massage/Therapy was designed to reduce stress, relieve pain and to support the body's natural ability balance and heal itself. It integrates many techniques and practices from the East.

Traditionally, treatments are done with the client comfortably clothed on a special mat on the floor, with out use of oil or lotion.

Results typically include the deep release of energetic blockages in the body and mind, as well as improved spinal alignment, better physical balance, improved joint mobility and increased flexibility.

People also report enhanced mental clarity, deeper sleep, greater endurance and more enjoyment in life."

-Deon De Wet

So be looking for this as an option from OM Therapy Yoga coming soon! I will post more with in the next month! Enjoy the changing of the seasons and see you soon!

Namaste'

Jess




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Happy Hips! 

Monday, September 22, 2014 - Posted by Jess at 1:49 PM


Hello Yogi's-

This month my students and I have been working on strengthening and opening the pelvic girdle, or our Hips! :) So I thought I would share a short practice that you can do at  home to continue the stability and flexibility that is being built.

The pelvic girdle consists of the illium, the pubis, the ischium, the sacrum and the coccyx.  This structure is the bridge between the spine and the legs, transferring weight between the two. Its home to several muscles, ligaments, nerves, major organs and also houses the femur bone in the hip socket. So just hearing what is there should give you an idea on why it is so important to take good care of our hips. Not only does it consist of all these parts, it also affects the rest of the body. Many common complaints such as knee injuries, imbalances in the feet, low back pain, neck pain, bad digestion, sciatica, etc. stem from disfunction in the pelvic girdle. Energetically it is the place of our first two chakras which is our space for safety, stability, creativity, and sexuality. When this area is in balance in our body we feel strong, like "we can stand on our own two feet". Our stride is smooth and fluid; we have a sense of freedom and lightness that permeates the rest of our being. So in yoga asana we go between strengthening and stretching to create balance, moving the joints in all directions. So give this practice a try and see how it feels in your body. Remember to only practice with in your own range of motion. That means leaving pain, or added pain OUT of your practice.  Moving your body where you feel pain free. Hope you enjoy!

                                                                   Baddha Konasana
Sitting tall, either on the floor or on a pillow or block. Bring the soles of the feet together and allow the knees to come apart and relax in the direction of the floor. Stay for 5 breaths.


Bird Dog
Start on your hands and knees. Extend your Right leg behind you on an inhale. Keep your hips level. Bend your Right knee and draw it toward your chest on an exhale. Continue 5x moving with the breath. Switch sides.



Side Lying Internal/External Rotation

Lie on your side with knees bent, legs in a 90 degree angle. Keep the feet together and just lift the top knee, externally rotating the leg bone on an inhale. Exhale bring the knee back down. Repeat 5 times. Then with legs together, keep knees together and just lift the top foot, internally rotating the leg bone on an inhale. Exhale lower the foot back down. Repeat 5 times. Switch sides and repeat.





Butterfly

Lie flat on your back with your knees bent, feet on the floor. Squeeze the thighs in together. Take 5 breaths to slowly separate the knees, soles of the feet together. Hold for 2 breaths. Then slowly bring the knees back together taking 10 breaths. Practice 2x.




Setu Bandha Sarvangasan

Lie on your back with the knees bent, feet on the floor. Arms beside the body. As you inhale press down through the feet and arms and lift the hips up toward the sky. Hold for 5 breaths. Lower yourself slowly back to the floor.






Supta Pandagustasan 1

Lie flat on your back. Bring one knee in and place a strap on the bottom of your foot. Extend your leg straight toward the sky. Hold the stretch for 5 breaths. Open into Supta Pandagustasan 2, hold 5 breaths. Bring your leg back to center, then bring your leg across the body into Supta Pandagustasan 3, hold for 5 breaths. Bring your leg back to center. Then switch sides, doing all 3 postures. 



Supta Pandagustasan 2



Supta Pandagustasan 3


Supta Ardha Kapotasan

Lie on your back. Inhale, and cross your Left ankle across the Right thigh. Externally rotating the leg away from the body. Exhale and bring both legs toward the chest with the legs in position. Hold behind the thighs. Hold for 5 breaths. Inhale and release legs back to the floor. Switch sides and repeat. 






Supine Garudasan

Lie on your back. Inhale and cross your Right thigh on top of your left thigh. Then on the exhale bring both legs in toward the chest. Hold onto the knees. Hold for 5 breaths. Release the legs and switch sides. Repeat on the other side.




Apanasan

Lie your back with knees bent, feet on the floor. Bring both knees in toward the chest, placing your hands on your knees. Elbows bent. Inhale straighten the arms, knees away from the body. Exhale bring the knees toward the chest, elbows bent.  Continue to move with the breath 5 times. 



Shavasan

Come to lie flat on your back, legs and arms extended. (if your low back bothers you, place pillows under your knees) Separate your legs and let them relax. Bring your arms away from the body a few inches and turn the palms upward. Close your eyes and relax the body into the earth below you. Rest here for 5 minutes or more. 



(Poomba the cat loves yoga too!) 

Namaste'





























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Yoga Nidra and why its an important practice!!! 

Sunday, September 21, 2014 - Posted by Jess at 12:29 PM
Hello Friends,

Since I am going to be hosting a workshop about Yoga Nidra this coming week. I thought I would share with you why I find it to be such an important practice.

The definition of Yoga Nidra is derived from 2 Sanskrit words, yoga meaning union or to yoke, and Nidra meaning sleep. So it is typically defined as psychic sleep, or yogic sleep. Though this practice may resemble sleep;it is actually the state between sleep and wakefulness. Your body may be still and other sense organs subdued; but you are still conscious, using your auditory senses as your teacher or CD guides you through the practice. This is a powerful technique in which you learn to relax consciously. That means physically, mentally, and emotionally.

So why is this practice so important? Well, we live in a world that is fast paced, over taxed, extreme with overstimulation, lots of expectations and stress, and the list goes on! So we are plagued with stress related disorders such as PTSD, diabetes, over eating, addiction, violence, psychological disorders, hypertension, migraines, asthma, ulcers, digestive disorders as well as heart disease and cancer, that stem from tension being manifested physically. So how can we help ourselves when we are being challenged with stress from all angles? Learning to deal with this tension by changing our ideals and the way we think and feel. When we can balance our tension we can balance our emotions, anger and health.

When we practice yoga nidra we are relaxing and restructuring ourselves from the inside out. In order to have peace on the outside, we must manifest peace on the inside.

The process begins with preparing the body for stillness. Focusing physically on the different parts of the body and mentally relaxing them. Then we make our Resolve. The resolve or Sankalpa is where we "sow the seeds of change" so to speak. The Sankalpa is a positive short mental statement which is impressed on the subconscious mind when it is receptive and sensitive to suggestion. It is made by the person practicing yoga nidra; and  NOT by the teacher. So you are the one to decide what resolve you need. This is a very powerful practice. To be taken with great care, for it creates great change when practiced consistently. Then the practice continues with breath awareness. This helps to bring continued physical relaxation. Next is relaxation on the level of feelings and emotions. They are recalled and awakened to be experienced fully and then removed. Then moving onto Visualization which induces mental relaxation and developing self awareness. You then begin to end the practice by repeating your resolve or Sankalpa fertilizing those seeds that were planted in the beginning. Then bringing yourself back to consciousness.

There are several different options out there for practicing yoga nidra. I hope that you will give it a try so that it can help you in living a life filled with more peace, joy and  health. If practiced daily or just a few times a week, it can really create amazing change in your life. I know from experience what the effects can do when I practice consistently. And that is the key, Practice, Practice, Practice! :)

So join me Saturday September 27th at Wilmington Yoga Center for my Yoga Nidra Workshop 9:30-11:30 a.m. if you are in the area. If not I hope you find a teacher near you or a cd online that is helpful.
I will be having one of my own available soon. So be looking for it to be posted here on the website!

OM Shanti, Shanti, Shanti


Jess




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Yoga for a Good Night Sleep! 

Thursday, August 14, 2014 - Posted by Jess at 7:04 PM
Hello Friends!

 I was asked to blog about yoga poses that could help you sleep better at night by a Mattress company called Casper, www.caspersleep.com. So I agreed. Good sleep is one of the top on the list besides good nutrition and exercise to keep your immune function strong. So if you are someone who is living with insomnia or lack of sleep, hope this is of help to you!

Insomnia can really effect you more ways than you would expect. Especially if you are someone who is trying to heal from cancer. Besides living with pain and sickness, then not being able to sleep well on top of it is frustrating. A good night sleep is extremely important in helping the body to heal. Your immune function depends on it! Pain, medication, and stress can all contribute to sleepless nights. So how can you help yourself have more restful nights, and relieve pain and stress at the same time? Exercise. Yoga especially is beneficial because of its adaptiveness to your body and pain level. There are many postures to choose from and being conscious of deep breathing at the same time helps to reduce these symptoms and help you to sleep better. Here is a short sequence that you can practice before bed, on the floor or in your bed! :) Just remember to be gentle with yourself, not pushing yourself into pain, and of course lots of deep breathing to calm the nervous system and bring that life giving oxygen to nurture the cells. Enjoy and let me know how you sleep!



Cat/Cow

Start on hands and knees. Tilting the tailbone toward the sky, allow the spine to follow as the belly draws down. The heart lifts as you look forward. You can hold for several breaths or flow with the inhale and exhale.
Now draw the tail bone down and arch the spine, letting the head follow. Again taking several breaths in the pose or continue to flow.

Balasana

 Come to all fours and bring your feet together separating your knees slightly. Sit your hips back to your heals, arms are stretched out in front. Rest for 5-10 breaths. Surrendering to gravity.



Seated Twist

 Sit in a comfortable position for your body. Spine erect, turn your heart to the Right, placing your Left hand onto the Right leg, Right hand comes behind. Hold in the position for several breaths. Breathing deeply, unleashing tension in the spine. Twist in the opposite direction for the same amount of time. Come back to center.



Supta Pandagustasana 1

 Lie on your back. Bend your Right knee and bring it into your chest. Left leg extended straight. Bring both hands behind the Right thigh onto the hamstring. Extend your heel toward the sky. Hold in this position for several deep breaths. Then release your Right leg to the floor or bed and switch sides.



Apanasana

 Bend both knees, placing your hands onto your knee caps. Stack your knees over your hips, arms extended straight. Inhale. As you exhale draw your knees toward your chest, elbows bent. Continue to move with your inhale and exhale. 5-10 times.



Supine Twist

 Bring your knees back to center. Arms come out to the sides into a cactus shape, palms facing up. Bring your bent knees to the Right, turning the head to the Left. Take several breaths. Come back to center and twist in the other direction for the same amount of time. Then come back to center.



Supta Baddha Konasana     

Legs at center, bring your feet together and open the knees out wide. You can place supports under them to keep the hips relaxed. Arms come away from the body out to the side, palms facing the sky. Rest here for 5-10 minutes taking deep breaths. Eyes closed.

                                                                                 

Modified Vipriti Karani

Laying on your side. Bring your legs to face the wall or headboard. Scooting yourself as close as comfortable to the wall or headboard. Extend one leg at a time straight up onto wall/headboard, rolling onto your back. Arms extended out next to the body, palms facing up. Lay there for 10-20 minutes with your eyes closed breathing deeply and relaxing your upper body into the support below you. 



You can try the full sequence or pick a few that speak to you that night. Breathing deeply and comfortably. Silently saying to yourself that you are relaxed. Continue this practice nightly helping you relieve stress and soften the pain as you heal. 

Sleep well!

Namaste'

Jess

(photos by Lindsay Alisa Photography)





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