Yoga Hip Openers for Everyone

For those of us that spend large amounts of time sitting during the day - commuting (remember when we did that?), at the computer or desk, etc - it’s easy for the muscles around the hips to get tight. This can lead to discomfort in the hips of course, but can also affect other areas - when muscles in the hips are tight, it can affect how we stand, our gait, the way we move and transition between positions (sitting to standing and vice versa). These changes can impact our knees, our low back, even as far down as our ankles and feet. It’s also said that we hold a lot of our stress in our hips, and that by easing the tension in our hips, it might help with stress we didn’t even realize we were holding onto. So suffice it to say, keeping the hips free of as much discomfort and tension as possible is important. 

Yoga asana is full of options for opening up the hips. You can find hip openers in seated poses, standing poses, standing balances, and even inversions. For this post, I wanted to include hip openers that I felt could be practiced at home, and (many of which) have multiple variations, so that you can adjust to what feels best in your body in the moment. While none of these poses require props (other than a mat ideally), you can certainly use them if you have them, and I’ll try to offer some places where you could add them in.

Baddha Konasana

Baddha Konasana, or bound angle pose, is a great hip opener to start with because it’s a seated pose, and there aren’t too many “moving parts” (i.e. right hand here, left foot there, etc). 

• Sit with your hips evenly on the floor (or a blanket), knees bent toward the ceiling, feet flat on the floor. 

• Bring the soles of your feet together, letting the knees fall gently out to the sides. 

• Your feet can be closer into the body, or further from the body, depend on what feels best to you. 

• Inhale lift the chest; exhale hinge forward at the hips, keeping the sits bones on the ground, the back flat, and the neck long. 

Supta Baddha Konasana

This pose is a great way to start or end (or both) your practice. It’s like baddha konasana, but you’re lying on your back. Start lying on the back, knees bent, feet flat on the floor. Bring the soles of the feet together, letting the knees gently fall out to the sides. Arms: I suggest by your side with palms up, overhead, on the heart and/or belly.

If you have props, you can put a blanket or block under each thigh/knee. This helps bring the ground up to meet you, and can help with feeling strain on the knees or hips in this pose. This can be especially helpful in the beginning of practice, when the muscles and joints may not be as warmed up and therefore feel tighter. 

Lizard

Lizard is a lunge variation with an emphasis on opening up the hips, chest, and fronts of the shoulders. 

• From lunge, wiggle your front foot to the outside edge of the mat. 

• Bring both hands to the inside of the foot. 

• Lizard variations: back knee up or down; on hands or on forearms; coming onto the outside (pinky toe) edge of the front foot. 

Lizard with back knee lifted, on forearms

Lizard with back knee down, palms on the ground.

Photo Credit: Aly Gaul

Malasana

Malasana or Garland Pose (some people call it yogi squat) can be tricky on the knees, so if going all the way in doesn’t work for you, you can stop lowering down about half way and do a catcher's squat instead.  A good guide is your heels - if they lift off the ground in malasana, raise your hips back up to a catcher’s squat. 

• Bring feet as wide as the mat

• Begin to lower the tailbone down toward the ground

• Keep the chest open; hands can come to heart center

Pigeon

Pigeon, or (say it with me now) Eka Pada Raja Kapotasana, is one of the most diverse hip openers in my opinion, because there are numerous ways to do this pose - upright, with a bind, folding forward, supine (all pictured here), and while it’s not technically the same pose, Standing Figure Four is basically a standing variation of Pigeon. There’s also a “flying” version (an arm balance) that isn’t pictured, but if you really want to see what it looks like, you can view me attempting it here. In fact, this video also includes Standing Figure 4) .

For purposes of this post, I’m going to describe the upright/folded forward versions. I generally enter into pigeon from either a 3-legged dog or table, though there are other ways. I’ll describe as if you’re going in on the Right side. 

Pigeon: Upright, With bind, Folded, Supine

• Bend the right knee toward the chest

• Bring the right shin parallel(ish)* with the front of the mat, ankle behind left wrist, knee behind right wrist

• Left leg extends straight out behind you (make sure that back foot isn’t turning in or out)

• Hips are as square as possible to the front of the mat. 

• If you’re staying upright, hands come to the outside of the hips.

• If you’re folding, begin to walk the hands forward, possibly coming onto the elbows or bringing the chest toward the ground.

• If folding forward, you could also come down onto blocks, a folded blanket, or even a bolster to bring the floor closer to you.

*For many hips, shin parallel to the mat doesn’t work well or is painful. If it’s better for your body, take the right knee wider, towards the edge of the mat, and pull the right heel more toward the mid-line of the body (toward the belly button). 

Goddess

Goddess is the only standing hip opener on today’s list, though there certainly are others. I chose Goddess for this post because, while it’s by no means an easy pose, the concept is simple, and it’s pretty easy to grasp from the photo. 

• Facing the long side of the mat, step your feet wide (wider than hip width) 

• Heels turn in, toes point to out, toward the corners of your mat. 

• Arms come to a “goal post” position. Shoulder blades pull together on the spine.

• Bend the knees, making sure the knees are going out over the toes (if the knees are inside the toes, turn the toes in slightly). 

• Navel in and up; low ribs in

Frog Pose

Frog can be a pretty intense hip opener, and it can be a little tough on bad knees, so if you have knee trouble, please be careful with this one. I suggest doing frog facing the long side of the mat, because it allows for padding under both knees. You can always put blankets, blocks, or a bolster in front of you if using props.

• Start in Table, and then widen the legs so that they’re wider than hip width 

• Lower down on the elbows, and let the hips begin to sink down. You may need to gently inch the knees further apart

• Knees are bent 90 degrees, so ankles should be in line with knees (behind you). Feet are flexed, pointing toward the outer edges of the mat.

• If it’s accessible to you, begin to lower the chest down, arms out in front of you

There are plenty of variations and modifications within these hip openers, as well as different versions. You can add in binds and twists to several of them. You can use props to raise hips or pad knees, or to bring the ground closer to you. There are also plenty of hip openers not included in this list. If you’re interested in more hip openers, or variations/modifications/prop use with these, feel free to ask - I’m happy to offer what I can!

Yoga Inversions for Beginners

In yoga, an inversion refers to a pose in which your head is closer to the ground than your heart. There are numerous benefits to inversions, including improved circulation, increased energy (active inversions such as handstand), relaxation (“passive” inversions such as Legs Up the Wall and Shoulder Stand), core and other muscle strengthening, and improved balance, to name a few. Admittedly, “a pose where your head is closer to the ground than your heart” can sound daunting, especially to those newer to yoga. And while it’s true that there are certain inversions, such as handstand, that I wouldn’t recommend to yoga beginners, there are certainly inversions that are more accessible. I thought I’d share some of these options here, for those who might want to try an inversion, but who may not feel confident attempting the poses more classically thought of as inversions. (Note: You’ll see at least one pose here at least that likely looks quite familiar, and if you’ve taken yoga, you’ve probably already done it!).

Before I continue with the poses, though, there are a few contraindications to inversions. While each person experiences these uniquely, you may want to consider avoiding or modifying/using caution with any of the following:

• Hypertension (especially uncontrolled/untreated) and heart conditions

• Detached retinas

• Vertigo/Dizziness/Inner ear trouble/anything else that could make you feel disoriented with your heart above your head.

• Recent dental work (such as recent oral surgery)

• If trying the pose causes pain, especially in the head/neck/spine

*Pregnancy and inversions: While it can be safe to do inversions that you’re familiar with in pregnancy, I wouldn’t recommend learning a new one, especially one with the chance of a potential fall (i.e. handstand, forearm handstand, headstand) when pregnant. If you have inversions in your practice and are comfortable doing them (and have been given no reason by a medical professional not to), then it’s not unsafe as a rule. Everyone’s experience is going to feel different, and it’s best to work with your medical/health professionals, yoga instructors, and your own experience/knowledge of your body to make decisions about your practice.

Downward Facing Dog (Adho Mukha Svanasana)

Downward facing dog is one of the most recognizable yoga poses, and it’s one that’s incorporated frequently in most Vinyasa and Hatha classes, among other styles. A few of the key cues for down dog include:

• Hands are shoulder-width apart, with either middle or pointer finger pointing toward the top of the mat (I’ve heard it both ways, I think it depends on which feels best to you).

• Feet are hips width apart

• Press down evenly into both hands and feet

• Hips (“sits bones”) lifting toward the ceiling

• Navel in and up, low ribs in (but make sure you’re not holding your breath!)

• Gaze is either between the knees or toward the navel.

Dolphin Pose

Dolphin more or less looks like a downward facing dog on the forearms. Getting into Dolphin:

• Start in Table (hands and knees).

• Bring the forearms onto the ground, palms facing down. Elbows are directly under shoulders (a good test of the placement is to see if you can grab opposite forearms, then swing the arms back out so palms are down).

• Step the legs back into a forearm plank. Press down through the hands and forearms to avoid dumping into the shoulders.

• Navel in and up, low ribs in.

• Begin walking the feet towards the head, so that you come into a slightly shortened down dog on the forearms.

• Gaze is between the thumbs.

Dolphin with legs slightly further away from the head.

Dolphin after walking feet in towards the head more.

Bridge Pose (Setu Bandhasana)

Bridge pose is a back bend that’s excellent for opening up the heart, solar plexus area, and the back body, and while it’s not often thought as an inversion, it is. It may not give quite the same ‘heart above the head’ feeling or appearance as other inversions, but it’s a great way to get some of the benefits of inversions while still feeling relatively connected to the ground. It’s also an excellent prep pose for other back bends and inversions.

• Lie on your back with your knees bent and feet flat on the floor, feet about hips width distance apart.

• Walk the feet as close to the glutes (butt) as you can.

• Wiggle the shoulder blades underneath your body.

• On an inhale, press into the feet, lifting the hips in the direction of the knees.

• Chest comes towards your chin, chin lifts away from the chest (allowing the throat to stay as open as possible).

• Thighs squeeze towards each other.

• There are a variety of hand positions. I have demonstrated two here. Clasping the hands underneath you is another popular option.

Classic Bridge arm position.

“Robot arms”: Elbows bend, hands frame hips.

Legs Up The Wall (Viparita Karani)

I’ve never heard the Sanskrit name actually used in class, but I included in case you hear it. Legs Up The Wall is a passive inversion often done at end of class (or occasionally the beginning to settle into class). While the heart isn’t technically any further from the ground than the head, the legs being well over head make this an inversion in my book. As demonstrated here, if you don’t have a wall, you can use another surface for support behind the legs, though a wall is ideal. Getting into Legs Up the Wall (or in this case, the couch):

• Sit in side profile to the wall, with one hip against the wall.

• Walk the hands behind you, and begin to bend the elbows. Begin gently lowering the torso toward the ground.

• As you do this, begin to walk the legs up onto the wall (they’ll be bent at first).

• Continue this action until you’re able to straighten your legs up the wall (butt/backs of legs are against the wall).

• Hands are usually down by the sides, palms up.

Any time you exit an inversion, even a passive one like legs up the wall, give yourself time to come up slowly, and perhaps take a counter pose. From downward facing dog, we often walk forward to a fold at the top of the mat (this is also technically an inversion!) or pull forward to a plank. From Dolphin, close legged child’s pose is a nice counter pose. From Bridge, we often move into a supine twist, move slowly back up to seated, or move into another back bend. Legs Wall is often done right before the end of class, so it’s usually easy to come out of gently and stay low to the ground. If you do it at another point of class (or on it’s own at home), I suggest bending the knees so the soles of the feet are against the wall and then slowly rolling off to one side, pausing there for a moment before fully getting up.

If you have questions about these poses or inversions in general (or anything yoga related, really) I’m happy to help! Always feel free to reach out to me via comment, email, or social media.

What Exactly Is A Yoga Benefit Program, And How Can You Be Part Of It?

Taken at weekly Yoga to Benefit Kids’ Chance class, held at Capehart Scatchard.

I’ve written in the past about my goal of helping others through Yoga Benefit Programs. In my yoga story, I explained why I feel so passionately about using yoga to help others, not solely through the physical practice (though that too, of course), but in the larger picture of life. In fact, I have a goal of (eventually) raising $10,000 per year for charities/causes through yoga benefit programs - that’s how passionate I am about this. If you follow me on any social media, you’ve probably seen me posting about the Yoga to Benefit Kids’ Chance program that I’m involved in, which is an amazing opportunity to use yoga to help raise funds for a fantastic organization, and I feel so grateful to be part of it.

But I realize “benefit” has numerous meanings in numerous contexts (i.e. I hope that every yoga class I teach has some benefit to those that take it, whether it’s a “benefit class” or not!), so I wanted to write a bit more in depth about the yoga benefit programs that I offer, and how you, your company, or an organization you’re part of may be able to… ahem… benefit.

Yoga Benefit Programs, as I define them, are yoga classes, series, or workshops in which proceeds go to a charity/cause/or non-profit organization (note: each benefit program is customized and therefore all are run slightly differently, and I work to be super upfront about what percentage/entirety of the funds go to charity).

Benefits can be held by:

• An individual looking to raise funds for a cause/event/charity/nonprofit/etc. For example, each year I walk the Out of Darkness Overnight Walk for Suicide Prevention. I have held several yoga benefit classes (taught by other teachers, as I wasn’t certified at the time) in which the class was a suggested donation of $20, and after the teacher’s fee was paid - because I wouldn’t expect someone to work for free - the proceeds went to the walk/cause.

• A group looking to raise funds. Maybe you’re a group of neighbors looking to raise funds for something in your community. Or perhaps you’re part of an organization looking to raise money and awareness for a cause. Or maybe you're a church or other community group looking to raise money for a charity that you’re involved in. Whatever the group, I can work with you to create a yoga benefit class or program that fits your needs.

• Workplace. I’ll probably write a whole separate piece on why I so strongly support yoga programs at the workplace. But workplace yoga benefits offer numerous opportunities to give back. First off, you’re offering your employees/teams a wellness opportunity right there on site. Speaking from experience (I’ve been a participant in workplace yoga as well), this often provides the opportunity to people that might not normally have the chance to take yoga (time, location, schedule, etc), or might be nervous about going to the studio (I find this often with first timers, who are encouraged by other first timers and friends/coworkers they know also giving it a try). Secondly, by participating in a benefit program, not only are you providing something valuable to your employees, but you’re helping out a cause/charity/nonprofit.

• An organization/nonprofit/charity. Maybe you *are* the cause, and you’re looking to raise funds and awareness for your organization. I can work with you to create a yoga benefit program that fits your needs. It can be anything from a one-time yoga event to an annual yoga benefit to a yoga series (maybe tailored towards your cause, if possible), or an ongoing yoga class. The benefit could be held on site, or we could partner with other companies/organizations to host.

• Conferences and professional events. These days, it’s becoming increasingly common for professional events and conferences (especially multi-day events) to include opportunities for both wellness/stress relief and for giving back. As a conference attendee, I’ve personally participated in everything from digging fence posts holes in New Orleans after hurricane Katrina (the giving back portion) to puppy cuddling (stress relief for attendees, and probably enjoyable for the puppies too!), and numerous activities in between. Offering a yoga class for stress relief that also benefits a cause or non-profit organization is a great way to build giving back and attendee wellness into a conference or event.

• Basically, anyone else. This list above contains a few examples, but since my yoga benefit programs are customized to fit the needs of the client, we can be creative. The key to any Yoga Benefit Program is that it’s yoga that gives back - it uses the benefit of yoga on the mat to reach further and benefit others off the mat.

I’m happy to answer any questions about yoga benefit programs and my specific offerings. And of course, if you’re interested in working together to build a yoga benefit program, or know someone else who might be, I’d love to discuss with you.

My Yoga Story

Photo credit: Elijah Northen

I’ve been running my yoga business and website for several months now, and I’ve been working on sharing my yoga knowledge, thoughts, goals, plans, and of course, the classes I’m teaching. But I realized I’ve started a bit in the middle of the story - I’ve started from the point of becoming a yoga instructor, and not from the point of becoming a yoga student (though please know, even as instructors, we’re still always students, and we’re always learning). I haven’t yet shared my full yoga journey, how and why I got to this point that I’m at now. I first began taking yoga approximately 14 years ago, so my journey is a bit long and winding, but I promise it’s all relevant. It has influenced my life and my path tremendously, and it has certainly influenced the direction in which I want to grow my yoga business, and so I felt it important to share.  

My yoga journey began at a time of major transition in my life. In March 2006, at the age of 26, I quit my full time job to open my own travel planning business. I was renting a storefront in Collingswood, NJ, not far from the town where I lived at the time. I was married, and the plan was that we would live on my (then) husband’s salary, and to put what I made in my business into savings until my business took off. We’d been putting my salary from my job into savings anyway, so this seemed like a solid plan. In January 2007, my husband and I separated and shortly after began the divorce process. Two weeks later, I learned that the owner of  the building where I’d had my new business for less than a year was selling the building, and had a cash offer for the full asking price. The prospective buyer wanted to terminate my lease and put a family member’s business in place. Within the span of 8 months, I was about to lose my marriage, my home (my ex husband stayed in it, I moved out), and my brand new storefront for my business (not to mention my health and life insurance and basically any steady income). The owner of the building was understanding, and seeing as I had been a good tenant so far, gave me “right of first refusal”. My family and I (but really them) had two weeks to come up with the full asking price in cash in order to salvage at least this piece of the situation. I, to this day, am not entirely sure how we (they) did it, but they managed to, and I was able to stay in my storefront. 

I spent six days a week in that storefront, and I loved running it. I had followed my dream and I was incredibly proud of myself, and what I was building. Still, I was now living alone, working for and by myself, and had stepped away from the majority of my friends group, as they’d been couple friends with my ex-husband. Suffice it to say, life was rocky, and I was questioning a lot about myself, and I was feeling a major lack of connection and community.

A few months later, I noticed that a yoga studio was opening almost directly across from my storefront. I had gone to undergrad for Kinesiology/Exercise Science, had spent five years working in corporate fitness full time, and was generally active, but I had yet to try yoga. I was intrigued, and felt like it might offer a missing piece to my overall wellness that I felt was lacking. I was also terrified. And since I’m being honest, I’m going to be totally honest - I was most terrified that I wouldn’t be able to be quiet for 60-90 minutes during class - for an introvert, I’m talkative, and as I’ve explained, was a bit company-deprived. I pictured sitting there, not able to talk to my neighbors, 1000s of thoughts swirling in my head (because they tend to do that, especially during a rough time in one’s life), and I truly thought: I don’t know if I can do it. I also pictured everyone else doing perfect yoga sequences and me falling over my feet, not being experienced. Neither of these felt super appealing to someone who was already feeling lost and struggling with self-esteem and confidence. But still, I was drawn to it. 

I emailed the owners of the soon-to-be-open studio, and I introduced myself by way of being their neighboring business across the street that was also new(ish) to the area. They were super welcoming and friendly and encouraging. We built up a rapport. I felt a little more comfortable. It was still probably a year before I finally, tentatively, ventured across the street for an hour-long gentle class. I explained that I was new. They made sure to make me feel comfortable. I don’t recall if I tripped over my feet (probably), but I do know that even if I did, nobody laughed at me. Or even stifled a laugh or looked away or anything of the like. There were yogis of all levels there. I didn’t feel out of place or silly. The focus on the breath and the movement calmed me, and I had no problem not talking for the 60 minutes (if you know me, you know this is an exceptional feat). In fact, I enjoyed the time to connect with my body and breath and, wordlessly, with the others in the room. For the first time since my marriage broke up, and truthfully probably even before that, I felt connected. 

I continued to take classes, eventually trying vinyasa and yin and kundalini and basically every class they offered. Pretty soon I was going three times a week. I made friends. Like “outside of the studio” friends. Yoga offered me a place, and a process, to connect with myself and with others, to believe in myself, to grow my confidence and courage and self-esteem. To find a community. 

Fast forward to 2013. Lots of life happened in the meantime (that was super important to me, but isn’t necessarily that I need to write about here). After running my business for seven years, I did eventually have to sell my storefront - not my business, the building - but by then had established clients, so the building itself didn’t feel as essential. This time it was a business decision, not a decision someone was making for me.  I’d moved into Philadelphia and gotten a part time job to supplement my income. I liked the job and my coworkers, but I worked on a different floor than everyone else, and didn’t have a ton of interaction except within my immediate group. Once again, I was feeling a loss of connection. I admittedly hadn’t been as great at going to yoga (I don’t have any great excuses, honestly, I let myself slack), though I tried to keep up with it at home. One day, I was sitting at my part time job at the front desk, when who walked in but the owner of “my’ yoga studio in Collingswood. We hugged, and she explained that she taught a weekly yoga class at my office on Wednesdays.. I’d heard mention of there being yoga offered, but I had no idea it was her who taught it. It was enough of a kick in the rear to get me to clear my schedule Wednesdays from 4-5PM. I started taking yoga at my office  weekly. I got to connect with other coworkers - other yoga-loving coworkers at that - and we got to interact in a non-business-officey way. I felt myself connecting with myself more. Connecting with others. Even if for just one hour a week, I had this community.  Several years in, my original teacher had to give up the class, but in her place was another amazing instructor from the same studio. “My” studio. We continued to practice together weekly for the next several years. 

Fast forward to 2018. More life happened much of it exciting. Still, I was struggling. I no longer worked at this office, and missed the comradery of my yoga group. I was also going through a lot of personal stuff, struggling with finding my place in the world once again, struggling to connect with myself and my purpose.  I was again feeling a lack of community, of connection. I was (and am still) in touch with the second teacher that taught at my office. She posted that the studio, “my” studio, was taking sign ups for yoga teacher training They’d offered it for many years, and I’d just never felt the time was right. This time, something made me fill out the application. I got accepted to the YTT program and our first weekend of teacher training started the weekend after my 39th birthday. This felt serendipitous to me - I was going to spend the last year of my 30s coming full circle, doing yoga teacher training in the studio (though the physical location has moved down the street) where I first began my yoga journey all those years ago.  For the third time in 14 years, yoga was bringing me back to myself. It was connecting me to me, and to a community of some of the most beautiful souls that I’ve ever met, which I desperately needed. It helped me believe in myself, my abilities, my capabilities. It showed me possibilities and gave me hope. It still continues to every day. 

Over the past 14 years or so, yoga has offered me what I haven’t known how to offer myself. It has helped me through some of the worst times with my mood cycling disorder and my other chronic illnesses. It has helped me through personal and life struggles. It has helped me through a several-decade long battle with body image, not because of how it’s changed my body, but because it’s helped me see the beauty in what my body does for me, in what it is and does instead of what it isn’t and doesn’t,  in how connecting my breath to movement of my body in yoga, I have been able to get through so much.

I graduated Yoga Teacher Training in May 2019. I knew when I started teacher training that I wanted to teach (not all that go through training do), and to use yoga to help others. I want to use yoga as a bridge (no pun intended - bridge is also a yoga pose) to reach those who may be struggling to find connection, either with themselves or with a community. I want others to be able to experience the belief in self, the personal (internal) strength and quiet confidence that a yoga practice can foster over time. I want to reach those who might feel the nerves and fear I felt the first time I signed up for a class, who might think they aren't flexible or active or strong enough for yoga, to help them see that none of that matters, because they are enough just as they are. I want to bring yoga to those who might be, as I was all those years ago, afraid of literally or figuratively falling over their own feet. I want  to utilize yoga to give back, through yoga benefit programs and through helping others, as yoga has given me so much. Most of all, I want to make yoga available in a way that people can experience it not just a practice, but as a process, and to help them to feel how, with time, it can extend far beyond what you do on the mat. 

There Is No "Right" Type Of Yogi

One of the things I try to do on this blog,in my business, and in life in general, is to be real.  A major goal with my work in yoga is to break the traditional view of what a yogi has to be/look/sound/talk/dress/etc like, and to reach people that might not traditionally be drawn to yoga, who might feel intimidated by the traditional “yogi” image, or who otherwise might just not think yoga is for them. It’s one of the reasons I love the idea of workplace yoga (both as a teacher and a student) - you often get to reach those who might not sign up at their local studio, but who are willing to give it a try if it’s conveniently at their workplace, and if they know their are others who also aren’t super experienced at yoga. 

The thing is, there is no right type of yogi. 

You don’t have to have a certain body type. Yoga is about being present in your body. Not having a specific one. 

You don’t have to dress a certain way. Yoga doesn’t require $100 leggings and name brand tank tops.  If you follow me on Instagram, you’ve probably seen me post (non-designer) pajama yoga pics from my own practice in my living room. 

You don’t have to go to the studio x times a week (or at all) to be a yogi. You can do yoga at home (see pajama yoga comment above), at a workplace that offers it, in a park, basically anywhere that gives you the space and ability to do so. 

It doesn’t matter if you can touch your toes or do a headstand or anything like this. Yoga is a process, not a pose, and it’s about meeting yourself where you are at that time, on that day, in that moment. 

You don’t have to be all light and love and calm and harmony and happy vibes and only ever doing “yoga-like” activities. Two weeks ago I was rocking out to punk music at Warped Tour and loving every minute of it. I also spend most Sundays in the fall watching football (and occasionally saying not so calm things to the TV when my team is doing badly).  I have really bad days because I deal with genetic depression and anxiety disorders. I can be annoyed and annoying, frustrated and frustrating. None of this makes me a bad yogi, either as a student or a teacher. It makes me human. Same goes for you. 

I could give plenty more examples, certainly, but the point is, you don’t have to fit into any specific mold to be a yogi. And if you’re still really determined that there’s a way to be a “good” yogi and you want to achieve that, here’s what to do: Be a good human being. Do some yoga, somewhere, sometime. That’s all.

Me and my good friend and fellow concert lover, Cindy, at Warped Tour in Atlantic City.

July Theme - Patience and Process

Happy July! I hope you had a fantastic June, and thanks for being part of my first full official month as a yoga teacher and business. As I’ve written about, June’s theme was growing. We were getting into summer and growing our gardens. The days were growing longer. We were growing our connection with family and friends as we move into summer/vacation/outdoor gathering/etc mode. I was (and of course, still am) growing my website, my yoga business, and everything that goes along with it. I also focused on a lot of internal growth. In June, I began working a lot more with intentionality. I began focusing on being more conscious of what was going on around me, what I was doing in the moment. I began paying more attention to input from my senses - sights, sounds, the feel of the environment, smells (not always the best focus!), really consciously tasting food. I also have been working to focus on one task/activity/item at a time. It’s tough in this society of alerts and pings and texts and everything else, and I’m not great at it, but I’m getting better at it, I think. 

For July, I decided to have a dual focus, because for me, they go together nicely: Patience and Process. I’ll be real - patience is a virtue…. That I don’t have a ton of. To be clear, I have patience with people. I don’t tend to have patience with myself, especially when it comes to process. I tend to want to teleport from starting line to end result, and I don’t give myself nearly enough credit for the steps in between. In yoga class, this could be the frustration of struggling to get my body to move a certain way. I’ll work and work at something, and it’s often tough for me to notice the small improvements, if I’m still struggling with range of motion or pain in a certain position and I have to get myself out of it. (Note: don’t stay in a pose that’s causing any pain that’s not a stretching kind of pain. Yoga should not be acutely pain-inducing!). 

More often though, it’s the life process I’m not great with. For instance, in the past two months, I’ve graduated yoga teacher training, gotten my RYT-200 designation, secured a private client, gotten on a sub list at a studio, am scheduled to teach two donation based community classes for Charity at The Grant Building, and recently found out that I’ve been approved for a weekly benefit class for an organization, which I can’t yet share details of yet but am super excited about! And yet my brain is over here thinking that it’s not enough, because I haven’t miraculously in 1.5 months managed to start a full-fledged business that can pay the bills. Except that in reality, less than two months ago, I wasn’t even officially a yoga teacher!  

For me, it stems from a combination of anxiety and my general personality - the J part of my INFJ is associated with always planning for the next stage, always looking for the next steps, the next experience, the next adventure. And we can only really change so much about our inherent personality, so I’ll probably always be someone that works better knowing the plan, the next steps, working towards the next stage. But I’m trying to also help myself realize that the smaller pieces of the process, the baby steps, are still steps. They’re still part of that plan, that moving towards the next stage, and they’re necessary. And so I’m working on celebrating process, and having patience with it. It fits well into my intentional living focus, to notice all that’s going on right now, instead of jumping ahead to next, next next. 

I’ll be posting, blogging, sharing about patience and process throughout the month, both here and on my twitter and instagram. And if you’re up for sharing, I’d love to hear about the processes that you're working with and celebrating this month! 

This pose is a process for me, as you can see by my back foot turning in, and my elbow not quite hooking over my knee. And that’s all OK. I keep working on it. Sometimes it’s a little easier. Sometimes, I look like I’m taking yoga selfies in my pajamas with less than perfect form.