Tag Archives: stress

Morning Anxiety

If I were to define anxiety in general, I would say it’s formless. It is ever shape shifting. Unique and different almost everyday. But I am determined now to befriend it, understand it instead of succumbing to it’s dark forces. Instead of labeling it a blanket term of “anxiety” I am starting to get to more detailed in what I am feeling in that specific moment. What I’ve learned is that it’s different every time. And usually, as it’s occurring I don’t even realize it! Because anxiety isn’t a feeling. It’s a build up of a lot of feelings.

When I’m experiencing “anxiety” what I am actually “experiencing?” I am asking myself “what is coming up for me in that moment?” How can I acknowledge it and alleviate it? At the very least I’ve started to talk about it. It’s important for me to call attention to it instead of silently battling.

This morning for example, I woke up and could not bear the thought of getting out of bed. I had two errands and I felt like it was impossible. That’s a usual sign for me I’m having anxiety. I have learned to become a detective while I’m also not thinking clearly. It’s been a process.

Why did I feel like it was impossible? Because I was tired? Maybe too tired? I was also cold. My lungs kind of hurt and there is that a Corona Virus pandemic we’re all dealing with. Little by little any reason to not get up- started to pile up. Like a thousand soldiers of problems, issues, fears etc… all lining up towards the edge of an errant cliff and in one swoop of a domino like effect- all my problems could tumble me over the edge sending me into an abyss.

A picture containing covered, table, man, mountain

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Dramatic huh?

I think this particular anxiety occurs when everything seems beyond my control. So even the most basic “to do” list can seem impossible to me. The errands seem like a pile on to an already endless vastless list in my head. Subconsciously I am worried about health, taxes, bank balance, bills, relationships, work etc… things that I am aware of but also not an immediate pressing issue. So I’ve also concluded anxiety is not rational.

Today I am in a new environment (staying in Chicago). I don’t know my routine. I pulled the blanket over my head and hit “snooze.” I fell back asleep quickly but knew that if I didn’t get up with the second alarm, a worse anxiety would occur and that would be in the form of me yelling at myself all day for being an hour behind on things. That’s a real fun one!

This state, I mind you, is a terrible start to the day. Overwhelmingly terrible. Terrible for my body for my brain and I am tangled into fear paralysis. No joy.

So what do I do? I turn to my handy tools! This kind of morning, a self sabotaging anxious riddled morning I’ve learned it’s best to be extra cuddly with myself. So I turn to what is most trusted. A gentle yoga practice. Gentle because I need it to feel good. I need to feel better.

I know what you’re thinking, “how does this woman have time to sit around and contemplate what her issues are? I’m so busy (with work, parenting etc..) when I wake up I don’t even have a choice! I don’t even have time to deal with this!”

Yes my time is a privilege. And because of it- I am able to contemplate, create and construct simple and effective yoga routines to immediately help us all. Because you may not have time. But that doesn’t mean anxiety isn’t there. If it is, here is an immediate way to support you for the most optimized day.

If you don’t have time to feel into it, or take time to listen to yourself, it doesn’t mean it “disappears.” It means it gets buried. Being busy can numb and suppress it and then years of stress and emotion can build. It’s important to pause and reflect. Practice the following for morning anxiety and you will have a complete and immediate turn around of your day.

The reason I wrote the above, is because sometimes we run around with a deep sense of uneasiness, fatigue, depression, uncertainy, fear etc.. I want to help link those feelings with this healing calming practice. So if you ever feel this faceless angst lingering at the edge of your awareness, you can crawl on to your yoga mat sanctuary and utilize this supremely serene routine!

Gentle Yoga for Morning Anxiety 20 minutes

Duration 4-5 minute each pose

Class Breakdown

Yoga Sequencing: Building towards the Peak Pose

April 5 Yoga with Kyle

When I first began yoga, for many years (yes years) I had no idea there was a rhyme or reason to the practice. It was because I was totally out of my depth and element. The teachers would say things in sanskrit, I was battling a mindful of distracting thoughts and at some point I usually just prayed we would get to the “laying down” part at the end ( I LOVE that part, perhaps more than most).

However, there was one thing I did extraordinarily right. There was one thing I achieved in yoga that most people never have or will. And that was my attitude. I have the best attitude when it comes to yoga. My attitude was, and always will be, zero expectations. I do not wander into yoga demanding anything from it that day. I don’t care about seeing results, I don’t over analyze what I can and cannot do. I do not hold any hope or expectations for my teachers. Just carry simple gratitude that they are there to maybe show me just one thing I didn’t know about myself or about yoga before that day. This humility provided me a limilitess enjoyment and engagement with the experience and still provides me the same wonder and awe today.

So as I ventured on to my mat, in this realm of an unknown experience I tried to make sense of it all. As I got into my certification and training I realized that practice wasn’t just some random poses strung together said by a teacher in half english. There actually was a course to navigate and a linear path. Each pose helps lead to the next.

In my previous blog I broke down the warm up. Here I will explain what happens after you’ve dropped in and begin to flow.

Sequencing in yoga is a strategy that is implemented to help take all the component parts offered in warm up, to guide you consciously and subconcsioculy towards a peak position. So basically 1/3 of the way through you’ve already built this pose bit by bit and towards the apex you put it all together. So it’s not just chaos! It’s a systemic approach.

Hence why there should be zero expectations at the beginning of your journey. Do the work and all will come together. No matter the time. So an example of a peak position (which could be anything, which is why the practice is so limitless and exciting) let’s choose Handstand. A good way to sequence a practice around handstand is to break down what exactly is required for this pose.

Shoulder strength

Fearlessness to go upside down

Balance

Flexibility

With these component elements in place, there are tangible parts of your warm up which have already started incorporating these parts. For example during warming up, downward dog is a wonderful way to build shoulder strength. In addition you are already going halfway upside down (since you are raising your hips above your head). The mind is already experiencing in a very safe way, life upside down.

The Surya A’s and B’s (as mentioned in my warm up blog) are also wonderful series that work nearly every muscle group as well as start incorporating balancing and flexibility.

So even if you don’t put it all together for the peak pose, eventually after repetition and practice, you will have already done everything it takes to take it a step further and begin raising your legs up over your head for handstand. I’ve noticed in practice that eventually poses reveal themselves to you, through proper breathing, practice and instruction from the teacher. Which is why having no expectation is the best way to approach yoga.

After one has achieved the peak position, the practice then typically shifts towards cooling down. We cultivate a lot of heat and energy working towards this goal. In my next blog I’ll go through the details of the cool down.

This is a typical break down for a beginner and intermediate yoga class.

Let your work be the expression of your commitment and all will come. Or as I like to say “Do the work and all will calm.”

Uncategorized

A Guide to Beginning Yoga

July 29 Yoga with Kyle

A reader who is new to yoga reached out to me and was very interested in how to begin practicing. I understand it is not necessarily an easy thing to dive into since it is still pretty foreign to us. However! This is what I really pride myself on, helping new people navigate and get the results they are looking for as soon as possible. This way they have not only a good practice but a profound one as well. Please note yoga is not a one time thing that fixes everything. It is a life long philosophy and discipline.

Here were his questions:

How often do I do it?

Often people say once a week, but if you want results it has to be twice a week.

My advice for beginners is take a private lesson. That way they have one on one time with a teacher who can fully explain to them and guide them through an individual practice. If you are serious and want life lasting results, one lesson is a great foundation! It beats years of going to class clueless (like I did!) Many teachers will come to your house- or call a local studio and ask if anyone gives private lessons there. I also recommend Hatha Yoga (which is a wide variety of poses and breathing techniques and a grounded practice that can take you into the higher realms of consciousness) it also really strengthens the mind body and will. It is what I teach and having tried other methods I still recommend this to beginners. So make sure when calling a local studio, that they offer Hatha Yoga. Here is what look for in a teacher:

A 500 hour Teacher Training Certification* This would be a great teacher to hire for a lesson because they have had extensive training

A 200 hour Teacher Training Certification is next best and probably offers a lower rate.

If there aren’t any local teachers to hire, begin to take once a week a public beginner yoga class, quickly bump it up to two as soon as possible to double the speed of your understanding/results. Remember yoga is not about the poses. It’s about finding who you truly are beyond who you think you are.

How long should the session be?

Private and public are usually an hour, I say start there. Don’t overwhelm yourself with longer practices. *I also wouldn’t recommend hot yoga to start. The heat can be distracting.

Some of my clients truly prefer a 45 minute session and I don’t push it. The philosophy of yoga is “meet yourself where you are.” Meaning accept that you may not be able to focus for a long period of time.

Can I do it in my house or do I have to go somewhere?

Private lessons in the house are nice because it is an environment you are comfortable in, public classes may seem a little distracting but that is because you are not use to shutting off your senses and really focusing inside yourself. That comes pretty quickly when you train yourself to “observe your thoughts” suddenly no one in the room exists. The sooner you get to group classes the less distracted you’ll become. They usually offer yoga in a park as well.

As far as doing it from the house check out the answer to the question below.

Are there DVDs I can buy and watch to follow along?

Here I will defer to the schooling that gave me my highest 500 hour teacher training certification: https://www.myyogaworks.com

They have online videos and tutorials and I have had many trainings with many of the teachers and they are very credible as well as incredible people. This also gives you a nice break down of yoga and in a private setting.

Even if you want to do online yoga, I still highly recommend a private lesson first (if available).

Are there books to read?

Almost endless. But to get you started here are a few I suggest:

The Little Book of Yoga– It’s practically pocket sized and the most SIMPLE break down of where yoga comes from, as well as breathing techniques and a majority of popular poses. I LOVE IT! I bring it with me to class and use it for a reference afterwards when I take notes.

Light on Yoga- I think nearly a million copies of this book have been sold. It is a much more in depth version of the book listed above. Written by B.K.S. Iyengar, for whom hundred of Iyengar insitutes all over the world are named. If this is too much too soon, then stick with the first book.

Autobiography of a Yogi– This is the story about a guy from India who came to the U.S. about 100 years ago. He is an integral part of the spiritual revolution in the West.

My advice: Create a little bookshelf/shrine of these books and perhaps place a candle or a buddha it is important to have a meditation station in your house. An area designated to your spiritual growth is a helpful reminder to do it daily.

Should I be making a yoga journal?

YES. I believe passionately in having a yoga journal. Although it may seem like a nuisance or additional work, the progress directly relates to the progress your making towards your inner self. It is really great to have a journal. This is serious work and watching your journey and the depth of the practice unfold over time is a beautiful thing to witness.

I use The Yoga journal.

The Yoga Journal is a dynamic 3-in-1 tool for yoga lovers of all skill levels and style preferences. Part tracker, part journal, and part reference guide, it offers everything today’s yogi needs to bring the benefits of yoga off the mat and into their daily lives.

I hope this outlines a successful strategy to beginning your yoga journey and puts everything within reach. Even if you choose to do just one of the things (take a lesson, read a book, watch online or go to class) you are doing yoga!

May this journey help you soar ever higher.

Your Guide Inside