Ease the Jaw, Relax the Neck....yes, please:)

Do you ever notice yourself clenching your jaw throughout the day, or even when you exercise or start to worry or think too much?  I know I do.  There have been some extremely helpful and gentle movement sequences inspired by Pilates and other movement modalities that have helped me relax this area and become more aware of it.

Your head actually sits all the way up between your ears--this is where your cervical spine begins.  To explore this placement of head on spine, even as you read this newsletter, notice your jaw.  Are you holding tension somewhere in the area?  Feel the jaw slacken and drop open a little bit.  Begin to nod your head up and down, saying yes.  Imagine your head like a large fishbowl with a tiny ball sitting at the bottom.  As you nod your head back and forth, the ball rolls along the bottom of the bowl. To embody this image while you're walking, imagine this little ball in your fish bowl gently rolling and sliding around as you walk.  Can your head sit a little easier, a little less strained on the top of your spine.

While you are beginning to unwind from your day, take some time to lie on your bed or on the floor.  Try moving into some of these gentle nods.  Relax your outer neck and throat muscles.  Take a nice, easy swallow.  Feel the weight of your skull fall onto the surface underneath you.  Imagine your head like a little raft, floating on top of water.  Allow your jaw to fall open and the space between your eyes to soften.  Begin to gently nod your chin towards your chest without lifting your head off the floor or mattress.  Then let the chin float back up to a more neutral place.  Place a book or small pillow under your head, if you'd like.  See if you can find a position where the head lines up with the spine.

As you do this movement, imagine that place right between your ears--the top of your cervical spine.  Feel the back of the neck lengthen as you nod your chin in and feel the front of the throat open as you float your chin back to neutral.  Breath easily and deeply.  Try exhaling to nod your chin in and inhaling to float your chin towards neutral.  Move throat a range that feels comfortable for your body, focusing more on letting go than on how much you are moving.  This gentle nod of the head will help strengthen some of your deep neck flexors, which can help support the weight of your head.  It will allow allow some of your superficial neck muscles (the ones that tend to get really tight) to relax a little bit.
If you're interested and would like to explore some of these ideas and more in greater depth, join Kea Kapahua and me for our Pilates workshop:

Ease the Jaw, Relax the Neck
Friday, July 22, 4:30-6 pm
Vitalize Studio (2154 S. Highland Drive)
$20 cash/check
Mats are provided

We'd love to see you there:)  Email to register, laura.blakely@gmail.com.  Or, feel free to stop by.  The studio is nice and spacious.

ZUMBA Fundraiser for Utah Coalition Against Sexual Assault

A big THANK YOU to all of you who came out to support UCASA with your bodies, time and finances! I had an incredible time dancing with you all for an hour and a half! It was a wonderful time of Zumba, laughing and sweating! Be blessed.

In Joy,
Kea

Welcome, Spring!

Spring is finally here, people. Yes! The seasons are an interesting time of transition--I think the transition from winter to spring is an especially challenging time.  Just when the sun comes out, it eludes us and snow falls. Just as we get out our shorts and sandals on, hail patters down on our naked toes. The more I move through life, the more I realize that life is comprised of endless transitions--not just in nature, but in our own inner lives. Transitions are both exciting and scary. One thing that movement can teach us is to be more fluid in mind, body and spirit.
        I genuinely enjoy assisting others in the exploration of movement and how they can come into a more connected relationship with their bodies. I think the reason I am attracted to this work is because I struggle with finding these things in myself. Like so many others, I have injuries that cause pain. And I both crave and struggle with transitions.
       I often feel that our bodies are reflective of our spirits and vice versa. If we are taking care of our bodies as best we can (which is no easy task), then our spirits will also be lifted. This doesn't mean you have to go out and train for a marathon or do a massive cleanse. No drastic means are necessary. Just try to listen to your body. It is a rewarding challenge. Acknowledge whether the body has pain and where it feels tight without judgement. Take time to engage with your body by moving it in an invigorating way, but also in a manner that addresses and honors your body's unique history. As part of your movement routine, I invite you to come and move with us in a relaxed and supportive environment.

Here's a friendly reminder of what we teach.

PRIVATE SESSION $65, 1 hour
DUET SESSION $40 each, 1 hour 

We are also available to teach privates and duets at your HOME

We also teach small group classes at people's HOMES--gather a group of friends or neighbors together and we'll take care of the rest.

RESTORATIVE PILATES CLASS W/ LAURA

Vitalize Community Studio, 2154 s. Highland Drive

5-5:55pm, Wednesdays

$10

Contact me via email for more info: laura.blakely@gmail.com

Whatever this spring brings you, I hope you enjoy the transition into a warmer climate. 

Yours in Motion,
Laura

Partnering Practice in Breathing and Relaxation

Find a nearby friend or loved one.  Kindly ask them to lie down on the floor.  Gently talk them through some deep breathing.  Allow the body to relax.  Feel the breath circulate and move deep into the organs, tissues and bones of your body.  Allow your exhale to seep out through your whole body, as if your pores could pore out breath.

Slowly walk over to your partner.  Gently, place your hands on their ankles.  Lift both legs slightly off the floor and lengthen.  You partner may even get pulled slightly along the floor, if they are on a slippery surface.   Let them feel the length created in the lumbar spine, pelvis and hip joints.

Move towards their upper body and over their head.  Gently hold each wrist in your hands and lengthen their arms over head.  Pull them gently toward you, if you like.  Slowly and gently release their arms to the floor.  Let them breath and relax.  Take some time here to let them feel the length in the whole spine, imagining that each disc is fluffing up like a little pillow or cloud.

Change partners.

Some benefits of relaxation and deep breathing exercises such as the one above include:

• Stimulates the parasympathetic nervous system, allowing the sympathetic nervous system to relax.  This increases relaxation and helps to decrease anxiety and depression.
• Stimulates the lymphatic system and helps detoxify the body
• Empowers you--you have control over your body and your thoughts
• Muscles and joints can relax and open more.
• Tractioning the spine can help relieve disc pressure and back pain

Yours in motion,

Laura

the poetic body

      Intelligence is present everywhere in our bodies...Our own inner intelligence is far superior to any we can try to substitute from the outside.  --Deepak Chopra

As a mover and movement teacher, I value and appreciate being able to assist people in movement and also witness their bodies find more ease, greater strengthen and a more conscious sense of alignment.  I have a couple examples of YOUR body's own intelligence and ability to release tension, strengthen and even realign itself a bit.

A Good Friend:  
I have been teaching Pilates and movement to a good friend a couple times a week.  We have worked on a lot of breathing, stability and alignment of the whole body.  It is pretty amazing to see this friend's body at the start of our session and then towards the middle/end.  I can actually see a difference in the openness of her shoulders.  She is able to find a greater sense of ease and ways that her body can mobilize and strengthen.  In fact, I view our sessions as a collaboration--she will often let me know when she has insights into what her body needs.  For example, while doing footwork on the reformer, she will often crave treading through her feet, or stretching her calves in order to open up her ankles and lower extremities.  I have insights as well based upon what I have learned about her, her body and also based on what I see.  For example, I may see some energy get stuck around her eyes and jaw, or perhaps I will notice that one of her legs does not hold as much of her weight as the other.  I truly appreciate the insight she has and find that this is what I find valuable about teaching and moving--We understand our bodies.  Others can help guide us from the outside based on what they see and notice, but ultimately it is the individual within the body that allows for change and transformation.

Climbers:
I love watching climbers climb--I really do.  I went on a trip to Spain with my husband a few years ago.  It was a climbing trip--and I really wasn't much of a climber.  We were in a beautiful setting and I actually enjoyed watching the climbing as much as participating (maybe even more).  I didn't get bored sitting on the side of the cliff.  As a dancer, I thought a lot about how climbing is like dance.  The movement is specific and detailed--there is a technique to it; however, there is a huge amount of self expression and creativity. Climbers climb differently just as dancers dance differently.  Climbing involves the whole body just as dance does.  In order to execute a certain movement, one has to figure out how the whole body needs to adjust, move or adapt in order to move to the next hold or dance step.   I love watching dancers and climbers figure these "problems" out.  Slowly, their bodies start to adapt and they find more connection and strength perhaps by sheer repetition, or by allowing a shoulder to drop, a knee to change it's angle slightly, or simply by remembering to breath deeply and enjoy the process.

           There is deep wisdom within our very flesh, if we can only come to our senses and feel it.  --Elizabeth A. Behnke

What are some examples of your body's wisdom and innate intelligence?

Yours in Motion,
Laura

Snowy Morning

I woke up this morning, opened the blinds and saw a gray sky.  My first thought was, "bummer, dreary day."  As my husband and I got ready for work, the snow started to fall and I immediately felt a sense of relief come over my body.  I even broke into a little dance.   As I was dancing, Matt was laughing at me and cheering me on.  Looking out at the snow, the sky releasing ice crystals, I felt a sense of release myself.  Thank you, beautiful sky.

Nature holds various mysteries and movement forms that, if we let them, can play with our emotions, alter our feelings and open our spirits.  And inspire a sense of spiral, twist and fluidity in the body.  Movement forms inherent in nature are also inherent in our own bodies.  Even our bones, which we often may think of as solid and linear, are full of spirals, curves and intricate designs.  It is challenging to relate to nature and our bodies in this way because we are so busy with our lives and it might feel a little strange to think about how we might relate to the branch of a tree.

Not to be too esoteric or abstract, try this:

Look out of your window, or step outside
What do you see?  snow falling, a bird perched on a tree branch, a small leaf shriveled up on a branch.
What do you feel?  Is the air cool, warm, breezy?  
What sensation comes over you as you either look outside or step outside?


Now, just be there for a moment.
Breathe in and breathe out
Let your heart float to the front of your chest
Feel your shoulders glide down your back
Claim your space and know that you belong there

Find a branch or a twig, observe its shape and texture--you don't have to be close, you can see it from far away. As I write, I am looking out of my window at the branches of a tree, swirling around each other.  I can't see the entire tree, but it appears that there are two trees meeting somewhere in the middle.  They weave in and out of each other.  There are lots of tiny branches sticking out.  Sharp lines reveal a more fluid shape, as I look at the bigger picture of these trees tangling around one another.

Despite occupying the same space, they are able to negotiate that space and make a beautiful and peaceful pattern in order to prosper and grow.  I see the curvature of each branch and how when something is in its path, it changes its course slightly, but refuses to stop growing.  A course may change, but it does not end.

When you move your body, when you interact with other people, when you meet a challenge in your relationships, find a piece of nature.  Know that you can be strong and soft at the same time.  Know that nothing is perfect.  Know that you are on a path that changes course, often unexpectedly, but there is reassurance in the possibility for change and growth.

This is a picture of the hyoid bone.  It sits between your chin and your thyroid.  It is the only bone in the human skeleton not articulated to any other bone.  The shapes and lines remind me of the delicate branches I see outside this morning.  Imagine it floating above the center of your organ systems.  Feel it suspended underneath your chin, in that soft place.  Allow it to open and relax your jaw and support your head and neck.  Notice the delicate shapes, curving lines, angles and mysterious shapes.

Yours in Motion,

Laura

Yoga and Pilates Classes

Hello to all you movers out there!

Melissa and Laura are back to offer a special on their Yoga and Pilates classes this Wednesday, January 19th.

• Bring a friend and one of you gets to take the class for free, or you can split the $10 fee between the two of you.  
• Or, take yoga and stay for the Pilates class for free (or vice versa).

Location:  Vitalize Studio, 2154 S. Highland Drive (right by Omar's)
When:  Wednesday, January 19th
4-4:55: Yoga w/ Melissa
5-5:55: Mat Pilates w/ Laura

Welcoming all levels.  Come move with us!  It's a beautiful space and a great way to start your New Year.

Calm

Lie down on your back--allow your feet to rest on the floor, or prop a blanket or pillow underneath your legs.  Be comfortable.  You could even be lying in bed.
Begin to breath into your belly--start to let your thoughts drift in and out of your mind.  Feel your heart rate start to slow down and a sense of relaxation come over your spirit.

Undertow.  Imagine standing on the shore of a vast ocean.  Listen to the whirl of the waves and connect that circular, swishing motion to your breath.  Your feet sink into the wet, grainy sand.  Water washes over and around you, giving you goosebumps and an immediate feeling of cool, calm.  As the surface of the water rushes past you towards shore, the water underneath pulls back to the sea, drawing you in and out at the same time.   Something pulls at your spirit gently, drawing you toward a deeper, more serene place---a place that you know well, but often ignore or suppress due to the stimuli that surround you.   Maybe this could be called your subconscious.  Your undertow.  Without worry, without judgement, what does it tell you that you already know?  Breath into this space and let it guide you toward something more mysterious, something deeper, something more connected to who you are at your core.

This sense of ebb and flow, of in and out, of coming and going is reminiscent of the transitory nature of our lives and it also can be helpful when we move.  Just as ocean water washes ashore and simultaneously pulls out to sea, your body does the same.  Imagine walking or standing up.  Feel your energy move up and out as your feet connect deeply to the floor.  You are always moving in multiple directions. Or, in moving through a Pilates bridge, imagine your feet like sponges, absorbing the floor.   Feel your tailbone lighten as if a helium balloon is drawing it up between your knees toward the sky.  Feel your shoulder girdle and crown of the head release and lengthen into the floor and toward the wall behind you.  Feel connected to the floor and open to your outer world all at once.

These ideas may help your neck feel more easy, your spine be more supple, your pelvic floor more expansive and toned and even your feet and ankles be more mobile and strong.  They may also hold a deeper significance--perhaps this underlying feeling of something guiding you to a new place can lead to greater peace of mind as well.  In other words, maybe we don't need to try as hard, but rather, experiment and withhold judgement.  This is not easy for anyone.  When you feel that inkling of anxiety creeping into your mind and body, bring your self back to standing on the shore of an ocean--feel the waves rush in and out as thoughts move in and out of your mind.  Let the undertow calm your spirit and renew your sense of self.

Growing and learning - Relinquishing control

Lessons in:
Growing and learning.
Relinquishing control.
Sometimes we don't have a choice.

On November 1, 2011 I found out that I was expecting!
My family and I were so excited.  Thoughts started pouring through our heads about how our lives were going to change. Our daughter Nell would soon have a sibling and quickly have to learn how to share her toys, along with our attention. We were organizing and getting rid of things we didn't need. Our  little house was going to feel even smaller and we were discussing ways in which we could get creative with space. I was looking forward to welcoming another baby into our family.  I loved feeling my body change and grow when I was pregnant with Nell and was excited to feel and see how this pregnancy would be similar and how it would be different.

The first two months of my pregnancy were great! I was tired and a bit nauseous but felt pretty good.
Around the 10 week mark I went in for an apt. with a midwife to discuss how my pregnancy was progressing and to discuss different birthing options. She performed a routine ultrasound to see if we could see our little one and say hello. She could see a sac but no baby. I was immediately worried and we discussed my options.
I left her office feeling sad and scared. I didn't want to do any type of invasive procedure and wanted my body and baby to feel supported and nurtured. After meditating and talking with family and friends, as well as medical professionals I decided to wait for a few weeks and then get another ultrasound.
In the meantime I had a dream about a third pregnancy and baby. There was no awareness or thought of a second baby in the dream, just a third baby.

On January 10, 2011 I went in for a second ultrasound with the help of my dear friend Dr. G.
We discovered that there was no baby in my uterus.
I was saddened and very curious about what had happened. I was supposed to have a little baby in my belly developing and swimming around.
I could even feel my baby moving around.
What happened? Why hadn't there been any sign of a miscarriage? No bleeding or cramping or any other sign that the pregnancy wasn't going well.
After speaking with Dr. G we came to the conclusion that I had what is called an anembryonic pregnancy or a blighted ovum. A yolk sac had developed but no baby.
My body released all of the normal pregnancy hormones and everything seemed "normal".
An  anembryonic pregnancy is one in which a fertilized egg implants in a uterus and begins to develop a gestational sac. The fertilized egg does not form beyond the sixth week and is usually absorbed back into the uterus.
We believe this is what occurred in my situation. Anembryonic pregnancies are usually linked to chromosomal issues. (There is plenty of research out there to check out on the web and elsewhere. Please do so if interested).
I have learned quite a bit about myself both physically and emotionally during this pregnancy.
I realize that there are many things that I can't control, no matter how much I want to.
I am saddened by the loss of this pregnancy but I also honor my body and it's innate wisdom.   It's ability to detect that something wasn't right and absorb the yolk sac back into itself is such an amazing feat!

I am so very grateful for all that I have. My daughter, Nell, is such a blessing and I am thankful for her each day. She continues to teach me how to see from a fresh perspective and how to let go of my need to control and approach life with curiosity and wonderment.
"Ohhhh!" and "Wow!" and "NO!"are some of her favorite things to say when seeing something new.

I am thankful for all this experience has taught me. It can be an isolating experience being a mother.  It can also be very scary having something go wrong during pregnancy and afterwards. I learned that so many women experience losses during and after pregnancy.

It is how we respond to our life experiences and learn to love ourselves and our imperfections that I'm interested in.

We are excited to continue trying to add to our already wonderful family.
Shanti, shanti, shanti!
Peace, peace, peace!
-Melissa

Daily Offering...quietly warming up to this

Sorry about the sound and audio delay. I'm working on making this a bit better.

Feedback is always helpful.

Shanti!

Sankalpa

This holiday season was a really special and unique one for me.  My husband and I got married in October and we spent our first Christmas together this year, just the two of us.  We had the opportunity to spend time with friends and a theme seemed to come up: closure and starting something new or renewing something old.  There was some talk of New Year's resolutions and even dinner toasts with the theme of thankfulness and gratitude.  There was also a sense of uncertainty, not knowing, transition and a desire to keep progressing, growing and learning and maybe even feelings of both joy and fear.  In conversations with friends, I realized how hard we are on ourselves--putting pressure on ourselves to achieve certain goals or progress to somewhere else.  And then, when we don't get there, we are left feeling disappointed.  There is a delicate balance between working hard and pushing yourself and just being grateful for what you have, where you are and who you are in this very moment.  Even if you happen to be really pissed off or sad.  I'm working on figuring this out and have decided that I'm never going to figure it out.  Figuring it out probably isn't the point.

With long conversations with friends on my mind and holiday warmth still sitting in my belly, this time of year brings to mind the yogic practice of sankalpa.  A sankalpa is a yogic philosophy or practice that means resolve.  This philosophy withholds that you are already are all that you need to be.  Wow, what a relief.  No, seriously, couldn't we all use this reassurance?  I know this is extremely challenging for me to hold onto--that I already am everything I need to be.  As Kelly McGonigal states in "Inspired Intention: The Nature of Sankalpa,"  to develop a sankalpa "all you need to do is focus your mind, connect to your most heartfelt desires and channel the divine energy within" (Yoga International).  Ms. McGonigal's article is really informative and inspiring; however, I find that focusing my mind and connecting to my heartfelt desires, let alone figuring out what those are is extremely challenging.  I feel like my heartfelt desires are in constant flux, to be perfectly honest.  But I love the idea of suspending disbelief, self criticism and even expectations to get to the heart of who we are.  A sankalpa practice can allow us to refrain from second guessing ourselves and simply believe that we deserve happiness, fulfillment and peace.

Ms. McGonigal states that a sankalpa can take two forms.  One is called " the heartfelt desire,  [which] is a statement that reflects your true nature" (45).  For example, I am at peace, or I am an intuitive and creative person.  A sankalpa can also be a specific goal or intention, which will help you to achieve small milestones that lead towards your heartfelt desires.

So, how do we figure out what our heartfelt desires are.  I'm not really sure myself.  I know that movement helps me, trying to be patient, kind and forgiving is also helpful.  Having faith in oneself and confidence also seems imperative, but all of these things are elusive.  Just because they are elusive does not mean that we don't have these qualities within us.  We are complicated--emotions, situations, experiences, etc. bring us a variety of challenges.  It's okay to be mad, get discouraged, be uncertain, but in those times, maybe we can all remember that we already are all that we need to be.  Even if we're not exactly where we want to be in life--perhaps there is a reason for us to be where we are right now, this very moment.  What if?  Right away, my mind goes to, well, no, there's no way I'm supposed to be doing this because of blah blah blah.  I am trying to work on asking those thoughts to just chill out for a moment so that I might be open to the space I am in at this very moment.  This acknowledgement can't really hurt me.  It actually can only help make me feel more at peace and perhaps open up new doors to new experiences and opportunities.

I am truly grateful that I have opportunity, experiences, family, friendship.

Radiance Sutra 88

        88

bhrantva bhrantva sharirena

tva ritam bhuvi patant

kshobha shakti viraamena

para sanjayate dasha 

Wander and wander to the point of exhaustion,

Whirl until you lose all control,

Dance until you are ready to drop.

Then Drop!

Fall to the earth. Surrender to the swirl of sensations

Surging through your form.

Dissolve in awe as arising energies 

Continue to dance in your inner world.

Beyond motion and commotion,

Become the body of ecstasy.

Read this today in my yoga class. It seemed appropriate as I was hearing my friends and myself talk about how tiring the holidays can be. We decided that the exhaustion typically comes from trying to be and make everything just so perfect. Here's to falling to the earth and surrendering. Beyond motion and commotion! LOVE IT!

My inner monologue today "Keep practicing, keep practicing, keep practicing. Laugh a bit more and take yourslef less seriously."  

Or as John Friend said in a workshop this summer "Be seriously joyful!"

Shanti!

Offering great classes Wednesday nights at Vitalize Community Studio in Sugar House!

Please come join us Wednesday nights!
Vitalize Studio 2154 S. Highland Drive in Sugarhouse.
FREE CLASS January 12, 2011!
Prenatal/Postnatal Yoga with Melissa

4:00-4:55pm Wednesdays at Vitalize Community Studio

Come move with me! 

Whether you are expecting or have welcomed your beautiful little one into the world, this class is for you.

This prenatal/postnatal yoga class will focus on connecting with your breath, strengthening and toning your pelvic floor, rediscovering your core, increasing overall strength, stamina and flexibility.

Get those feel good endorphins rushing by integrating your breath with your movement. 

Feel the benefits of taking time for yourself. Your family and your body will thank you! 

Pilates Open Level Class with Laura
5:00-5:55pm Wednesdays at Vitalize Community Studio

This open level Pilates class will focus on connection to breath and how this creates a sense of ease and also strength in the body.  Particular attention will be given to alignment, core stability, fluidity and mobility of your unique spine and body.  Participants will explore challenging, invigorating and restorative movement that draws attention to the intricacies of your moving body (your skeletal and muscular systems, in addition to your nervous and organ systems).  Come, explore movement, be challenged and restored as we explore how the pelvic floor supports our deep center, core muscles and organs, while allowing for mobility in the hips and lower back.  Whether you are an athlete, a yogi, Pilates fanatic, dancer, a new or expecting mother, a man or a woman, or simply someone looking for a healing and strengthening practice, this class will give you a strong foundation while also providing challenges and modifications for all ability levels and backgrounds.

Remember-FREE CLASS Wednesday January 12, 2011! 

Come check out the beautiful space at Vitalize Community Studio. 

We are looking forward to seeing you.

Sutra of the Day #37 This Little Light of Mine!

                   #37
Go to a wide open space,
Gaze without looking anywhere.

The mind stops its building of thoughts,
And rests on its own foundation -
Which is that immensity.

The light that you see by
Is the light that comes from inside.


Sanskrit - 
nirviksha giri bhitti adi
deshe drishtim viniksipet
viline manase bhave
vritti kshinah prajayate


Right now this sutra is reminding me of the song I used to sing when I was around five. This Little Light of Mine I'm gonna let it shine, let it shine, let it shine.
Enjoy!

The Radiance Sutras

               Sutra #63
Dreaming, dreaming, sleeping, awakening
Rhythms of darkness and light.
Day and night, night and day, wondering...
...Who am I Who AM I?
Who is morphing through this Ever-shifting flow?

Beloved, wake up!
Dance in your true body before time,
Shimmering energy without end.


Sanskrit: 
kinchit jnatam dvaita-dayi
bahya alokah tamah punah
vishva adi bhairavam rupam
jnatva anata prakashabhrit 
                                        
I have been playing with these sutras from the Vijnana bhairava Tantra ever since I was introduced to them during my yoga training. I have fallen in love with them and read them and people have told me that they really enjoy the way they make them feel.
These sutras are a conversation a dialogue between two lovers.  It is beautiful and speaks to my heart.
Each sutra resonates with me differently each day. I leaf through the book and find a sutra that meets me where I am at the time.
I find that reading each sutra out loud and hearing the words in my own voice enables me to take in the energy and meaning of each sutra through all of my senses.
It's also been fascinating to read them two times at the beginning of a session and two times toward the end of a session (before or during Savasana).
People have commented that they hear the words more clearly after they have moved their bodies and/or been mindful of their breath in their sessions.
So, I've decided to post a sutra that resonates with me each day. I hope you enjoy them as much as I do.
If anything, I hope they are a positive part of your day as they have been mine.
Shanti!

Some Ideas about Breath

Breathing in movement can be confusing at times.  There is so much to be said about breath and movement--it really is an endless exploration.  Dance has really been my road into how breath can support movement.  Breath is really a dance between your body moving and your body breathing.  The two work together to offer a deeper, more fun exploration.

While teaching Pilates classes, I get a lot of questions about when to inhale and went to exhale because I will often cue specific breath patterns.  Oftentimes, I tell people that inhalation helps with expansion and extension.  For example, when you wake up in the morning and stretch, reaching your arms over head and lengthening out through the toes.  This is often accompanied by a big inhalation.  When engaging in effort, such as abdominal work or even spinal articulation, I often prescribe an exhalation to go along with this movement.  Imagine lifting a heavy object from the floor--one will often exhale to hep gain more strength.

However, there is no right or wrong way to breath.  The guidelines above can be helpful, but allow yourself to experiment with breath and see what works for you.  Think of your breath and your movement like two dance partners, trying to work together in a symbiotic and free way.  During class, experiment with your rate and pace of breath.  What is a comfortable breathing pattern for you and how does your quality of breath change from the beginning to the end of class?  What helps you feel the most connected and calm inside your body?  Let the breath guide and support your movement, as if it were a call and response.  The breath calls, the body responds.

Recently, I experimented with rotating my spine on an inhalation and this felt amazing (thanks, to the amazing teacher, Kea Kapahua).  I actually felt myself deepen into the rotation in a relaxed and lengthened way.  Give it a try:

• Sit on a chair, or even on the floor, in a comfortable position
• Fold your arms over your chest, relaxing your shoulders
• Breath length into your spine, as if you had little rabbit ears perking up towards the sky
• As you exhale, gently twist your upper spine and ribcage to the left, keeping your pelvis stable
• Take a deep breath in while in this rotation and see if it can gently carry you a little further into the rotation
• Exhale back to center
• Repeat to the other side
• Try doing this 3-5 times on each side

Notice how there is a lull between the inhale and exhale.  Feel your body in constant motion as you transition from neutral to rotation and back to neutral.  The movement, while simple, should flow freely in your body, allowing you to feel vitalized, lengthened and connected.  Be gentle and don't force the rotation--let your body be where it is and allow it to open more into that space.  

I think my right hip is mad at me

Okay, my right hip is getting to be a real pain in the butt.  It has been bothering me for about three years--a lot of tightness in my right iliopsoas in addition to a very tight inner thigh.  I can just feel the muscles and ligaments tugging and almost itching when I move into some stretches after warming up.  Ugggg.  This injury has been an interesting challenge for me to negotiate as a mover, dancer and movement teacher.  I've tried physical therapy and chiropractic work, both of which have helped, but due to relocating recently, I have yet to find one here in Salt Lake.

Anyways, I thought I would use this little injury as a way to maybe learn a few things.  Like, for example, how much tension I hold in my right hip and don't even realize it!!  I'll be driving and all of the sudden, I'll take my foot off the gas pedal and feel my right hip flexor let go.  Why was it even working in the first place!  I'll be sitting down, watching TV or reading a book and I'll notice myself gripping my right hip.  The poor little guy--he needs a break.  Clearly, my muscles must be guarding against an injury, or perhaps I have developed some holding patterns.  I have done a lot of gentle moving and strengthening to bring back life and vitality to my little right hip so I know I am doing what I can to take care of it.  Of course, I could always do more.

Dear Laura,
I'm sorry I am so tight and that I cause you pain, but sheesh do you use me a lot.  I mean, can you give me a break.  Why don't you try choreographing something using your left side first for a change.  Mr. Left Side feels left out anyways (he told me this the other day after rehearsal).  Plus, I really think you need to seriously investigate and invest in finding a chiropractor/massage therapist or PT that can help me out.  I know you think you can do everything, but I'm telling you, you can't.  Give me a break.  Even right now, why are you squishing me into a crossed legged position.  Ahhh, that's better, thanks.  I have another idea, I think the back side of your right leg is a little bit weak--I mean, have you seen that thing try to do a hamstring curl?  No wonder I'm so tired out.  Strengthen the backside of you, girlfriend and release the front--especially me!! I'm dying over here.  Oh, yeah and your low back is a bit tight--it sure likes to work a lot.  Try doing some pelvic clocks everyday for a while and see how that feels.  Yoga has been really helpful--you really need to be more regular with your practice, by the way.  I know you are a busy lady, but it feels so good and it really gives us a chance to get along with each other, reconnect and communicate.  I love it when you are able to let your right femur release into the deep crease of me, the front of your hip.  Boy, does that feel nice.  Gentle twists give me a nice sense of unwinding--like drinking a fine glass of wine.  Speaking of wine, you deserve a glass.  Thanks for listening.  I am already feeling better.
With love, dedication and understanding,
Right Hip
p.s. I'm not mad at you.

Homage to my fellow yogis.

Homage to my fellow yogis.
As a recent graduate of a fabulous yoga training with 25 beautiful yogis and my dedicated teachers Jennifer Ellen and Matt I am still reeling in all of the life changes and beauty that was shared in those months together.  We meandered through learning to teach and practice the science of yoga together. Through the twists and turns and the fun and the sad times. I honor each of you. Thank you for letting me be a part of your learning and lives. What an amazingly "austere" group of women and men!
Here's to you!
During the teacher training I can honestly say that I was overwhelmed by material we were to learn in conjunction with the roller coaster of emotions that I personally experienced and witnessed others in the training go through. 
While learning the Sanskrit names for each yoga pose and pronouncing it correctly (which was harder than I thought it would be) and practicing Surya Namaskara A&B over and over and over and over and over...we honed our movement and teaching and skills. 
We were introduced to and read the Bhagvad Gita, Gita Wisdom and The Yoga Sutras and The Radiance Sutras (a favorite that I read from as I teach each day) among others.
Light reading...haha. Each text a map and deeply woven with life long lessons.   
We meditated daily and kept meditation logs.  We met Lorin and Camile and learned that meditation doesn't need to be as austere as most of us thought it had to be.  We learned that each one of us had misconceptions and struggles with meditation and that it isn't about having to clear our minds of any thought. It's a dance and a journey. As Katie so beautifully stated, it's about noticing a thought and gently following it, then lovingly bringing it back.  As Lorin pointed out, even the Buddha's mind wanders. It's how we interpret and treat that wondering that is the meditation. In fact, anything can be a meditation. As Carolyn recently mentioned on FB, daily life with family and friends is a yoga practice. 
Now that's powerful and beautiful! 
We were introduced to Aruveda, the ancient science of self healing and to Arun, an intelligent, intense and dedicated Indian teacher of Aruveda.  A part of this teaching is the practice ofdaily oiling of the body. This part I really liked when I took the time practice.  According to Aruveda and Arun I am a Pitta Vata. My favorite oils to use are coconut and olive and avocado oil. The practice of oiling the body is quite luxurious and can also be messy:-) We were taught how to start massaging our bodies sometimes from the feet up and from one side to the other. (There are many different techniques that one can research about why and how to oil). Whatever your method the idea is to let the oil seep into your skin for about ten minutes and then take a bath or shower. In the shower no soap is needed. Simply let the water run over your skin and when you're done you can step out of the bath or shower and towel off.
This practice leaves your skin feeling wonderfully soft and subtle and allows for the oil to penetrate the seven layers of skin discussed in Aruveda. Netti Potting is another practice that I learned during our training. What a crazy feeling. I enjoy it now but when I first tried it I felt similarly to Nancy. I felt like I was drowning. It took a few tries and I learned how to tilt my head just right in order to let the water move through my sinuses and not feel uncomfortable. 
We reviewed and learned anatomy from intelligent and embodied Jamie every Wednesday night. We played the adjective/letter yoga game...FUN! 
We all rocked! We were all humbled and we all learned.
As I reflect on my yoga training I am thankful to have been a part of such a beautiful group of people. Each person so willing to share and learn in their own way. 
I learned mostly about myself. I learned about patterns in my life and ways that I have tried to hide and protect myself in effort to avoid pain. I learned that true beauty comes when your love yourself. True happiness comes from opening up and letting your love and true self shine through. Moving into that terrifyingly beautiful fear. Introduce yourself to those fears. Go in and shake their hands. They might even become less scary and thankful that you're willing to be so bold to honor who and where they are.
With this healing comes the ability to let go. A practice I'm still very much working on and will continue to throughout my life.
Thank you to my fellow yogis, my family and friends. I am so very grateful. 
Here's to learning and growing each day and to more dance parties! 
Shanti, shanti, shanti

Sir Ken Robinson on the importance of nurturing and cultivating creativity

Sir Ken Robinson: Do schools kill creativity?

Play video http://www.ted.com Sir Ken Robinson makes an entertaining and profoundly moving case for creating an education system that nurtures (rather than undermines) creativity. TEDTalks is a daily video… 00:20:04 Added on 1/07/07 1,765,797 views

Check out this video on YouTube:

http://www.youtube.com/watch?v=iG9CE55wbtY&feature=youtube_gdata_player

Reconnecting to our roots

We (Kea, Melissa and Laura) are excited about embarking on this adventure in self discovery together, here in Salt Lake City!
It has been our experience that our community would benefit from a safe place to explore and ask questions about movement.
As professional dancers and athletes, we have each experienced either being critical of our bodies ourselves or having others be critical of our bodies:  how they move, their inefficiencies, weaknesses and strengths.  Each of us has gravitated towards a more compassionate approach to our own bodies and to movement.  This is not to say that this is easy.  It is a huge challenge, just as it is challenging to accept yourself for who you are.  Our belief is that as you try to accept your body and embrace it, you are also embracing your spirit and vice versa.  This is a continual and endless process and journey, one, which despite its challenges, can be fun, rewarding and offer us a deeper sense of ourselves and gratitude for all that we are and all that we are not.

Having said that, and having looked at this gorgeous picture of Melissa's daughter Nell, our message for today is to be playful.  Just like a child explores new things daily with a sense of curiosity and non-judgement, kick up your feet and shake a leg.  To help you relax into this new playful state, experiment with this:

Remember, comfort and relaxation are the focus:

• Lie on your back (use a small pillow or book under your head if you'd like).
• Place a blanket or soft pillow underneath your sacrum or pelvis
• Allow your legs to rest on a chair (knees bent), or slide your legs up against a wall (straight or bent)
• Breath easily and deeply (let the breath be comfortable and allow it to deepen slowly and naturally over time).  Notice the space between the inhale and exhale.  Feel where the breath moves in your body.  Allow your belly to expand with the inhale and soften with the exhale.  Experiment with taking your breath into sore or tender parts of the body (even your hips, knees or neck)
• Do this anywhere between three and twenty minutes.  

Benefits

• Decompression of the lower back (this is a great posture for low back pain and/or injuries)
• Overall relaxation and rest:  it allows the parasympathetic nervous system (aiding digestion, lowering blood pressure, decreasing anxiety and depression and increasing relaxation).  Be like a whale, diving down into the deep, calm waters.
• A good posture to focus on deep breathing, which can calm the mind and body
• Shoulders can relax and open naturally with the help of gravity and a small pillow if your neck/shoulders feel tight.