Yoga With Pamela McDowell

Turkey day is fast approaching in the USA and highlights the Northern Hemisphere’s season of over-indulgence…

Enjoying Autumn’s bountiful harvest of fruits and veggies gradually gives way to consuming hands-full of Halloween candy, making a meal of football halftime party chips and dip, acting like a turkey (stuffing yourself) at Thanksgiving and generally eating-it-up at holiday parties.

Down-under, I’ve noticed people switching from regular milk to skim milk cappuccinos in preparation for swimsuit season…

It turns out that a little yoga could help people in both hemispheres manage their waistlines.

A study of Japanese published in the 21 October 2008 edition of the British Medical Journal found that men and women who ate fast were more at risk of being overweight.

Those who ate until full were also more likely to be overweight.

And eating quickly and until full further increased the odds of being overweight.

The good news is that it points to 2 simple ways to decrease your belt size:
1) Eat slower
2) Eat less

Pretty simple, eh? Often easier said than done though (as I know from personal experience having once taken pride in how quickly I could pack away a large amount of food).

Really though it is pretty easy to change once you bring your attention to what and how you’re eating.

Turn mealtimes into a mini-yoga practice…

Eat with awareness and appreciation.

Take your time as you savor the flavors, smells and textures of your food and drink.

Notice how your body responds…

Stop before you’re full and see if you have more energy after eating than you would had you stuffed yourself silly.

For more ideas, see the Chocolate Meditation

Enjoy your food and your life

Namaste,

Pamela

Sign up for the free audio series "7 Ancient Yoga Secrets to Modern Healing"

Tags: Health Tips, Yoga Practice Tips, Yoga Techniques, yoga for losing weight // Add Comment »

Hello again

After some time away from this site, I’m back and ready to share a few more yoga ideas.

Things for me have been quite busy lately – traveling, completing yoga therapist training, moving to Australia, getting married, visiting parents in town for the wedding…

And while my personal yoga practice is one of the most important things to help me through busy times I’m reminded how easy it can be to stop practicing when traveling or being otherwise very busy.

In the actual days of travel there is so much going on it can be near impossible to squeeze in some quiet practice time.

And sometimes the pre-travel days - extra laundry, packing, making arrangements for while you’re away – well, yoga can just fall through the cracks.

And that’s jut for a trip… there’s quite a bit more that goes into moving.

Then, after returning (or arriving) resting up and getting settled back in can seem so much more important than yoga.

After years of practicing yoga (and even more years of traveling for business and pleasure), I had pretty good success this time.

There were a couple of days where I missed a formal practice

But unlike in the past those missed days were few and far between and on the whole I kept up my regular practice.

(For that I’m grateful because starting up a practice can be challenging, even when you know how good it is for you.)

Here are a few tips for keeping up your yoga practice during stressful times:

Keep it short – even one pose and some quiet time counts. So does pranayama at the airport or meditation on the airplane. The key here is to do something every day so that you keep up the habit.

Be open – let go of your ideas about what a yoga practice should be and just do it. Keep your practice appropriate to the time and energy you can realistically dedicate to it. And if the most appropriate thing for you is to skip a day, accept that and do the best you can.

Be creative – use the spaces and tools available to you. Sometimes you can find a quiet spot in an airport to lay down and rest your body. Or perhaps you use the music on the airplane to pace your breathing. Turn standing in line into a walking meditation.

The possibilities for yoga when you’re on the go are endless. Use your imagination and remember that yoga is a practice to serve you.

Sign up for the free audio series "7 Ancient Yoga Secrets to Modern Healing"

Tags: Yoga Practice Tips // Add Comment »

My recent search on Amazon for yoga DVD’s turned up 1588 titles. That is up from 1559 videos a couple of weeks earlier.

With such a huge range of videos to choose from, now is where your earlier reflection will come in handy.

How to Choose A Yoga Video: Step 1, Step 2, Step 3

If you’re going to select from the vast offerings online, you’re going to want some descriptive words to help you narrow down the choices.

This is where your list of styles come into play… as do characteristics you identified earlier such as skill level, health concern, demographics, and other descriptive terms:
- Astanga, Viniyoga, Iyengar…
- beginner, advanced, back pain, headaches, stress, heart health…
- men, women, senior, mature, kids, prenatal…
- gentle, athletic, relaxing, restorative, energizing…

So if you search online – either with a general search engine like Google or within an online store like Amazon, use those descriptive words to help you zone in on possible videos

And of course, there are many other places to find videos.

For example, you can ask what a trusted yoga teacher would recommend. Some yoga studios and teachers sell videos, too.

Local shops will have a more limited selection of more mainstream videos

You could visit a local bookstore – general bookstores and new age bookstores often have yoga videos.

Health food stores, large general merchandise stores and some video shops carry yoga videos as well.

Some libraries carry yoga videos (your library and used bookstores are great places to go for VHS which is becoming more and more difficult to find).

Some things to consider when picking from your selections…
What are the qualifications of the teacher designing the video
Did a teacher even design the video?
Is the video oriented toward teaching you, the viewer, rather than showing off the skill of the person in the video?

Remember to choose a video appropriate for your level of ability and fitness – if you are learning strictly from books and videos, you’re pretty much “on your own” - you’re responsive for keeping yourself healthy so I encourage your to be a little conservative here, especially if you’re new to yoga. (And if at all possible, get yourself to a yoga class taught by a qualified instructor.)…

Remember, yoga is to serve and support you in your life. Going deeper into a practice doesn’t require physically more demanding yoga… it requires your mind. So be kind to your body.

And remember to enjoy yourself.

Sign up for the free audio series "7 Ancient Yoga Secrets to Modern Healing"

Tags: Yoga Practice Tips, Yoga Video // Add Comment »

If you’re wildly confused by the vast array of yoga styles offered in the West you’re not alone.

I am too.

My quick search online was baffling – I encountered so many names for yoga (a few of which were new to me): Viniyoga, Svaroopa Yoga, Sivananda, Kundalini, Kripalu, Kali Ray Triyoga, Iyengar, Integral, Bikram, Ashtanga, Anusara, Ananda, Tantra, Hatha, Jivamukti, Bharata, Ki, Synergy, Shadow, Vinyasa, Power, Hot…

Not only that, some teachers will describe how they teach not by some name of the style but by the names of the teachers that influenced them, such as BKS Iyengar, Pattabhi Jois, Swami Satyananda, TVK Desikachar.

And some teachers create their own brand name.

The list seems endless (and it just might be).

And since few people will have a clear understanding of all the styles, each resource you consult will have some limited description (based on the writer’s understanding) of a style that may or may not be a good representation of the practice.

Not only that, some of the names will imply a very specific practice (such as Bikram or Astanga which have set sequences) and others may be more of a catch-all name representing numerous possibilities (Hatha).

And some of the styles can have a wide variety of interpretations depending upon how the session is taught. For example, my training is in the Viniyoga tradition, and using what we learn in extensive teacher training I can create practices ranging from easy to tough, active to gentle, outward to meditative, therapeutic to general purpose. So using the name Viniyoga will give an indication of the approach but not necessarily specify what’s in a particular practice.

Here are a few suggestions for wading through the sea of yoga styles…

- Get clear about what you want out of the practice (read How to Choose a Yoga Video Step 1 and Step 2 for some ideas)

- Read or listen descriptions of different styles from a variety of sources and note which ones appeal to you. (Search “yoga styles” in Google, consult books, talk to teachers and others who practice yoga)

- Keep in mind that what is most popular may not be the same as what is best for you

Once you have a list of your preferred styles I suggest setting it aside and using it as a guide to help select a video. Remember the list is a guide, not a set of rules so stay open to possibilities you encounter when searching for a video, which I’ll write about next time.

Sign up for the free audio series "7 Ancient Yoga Secrets to Modern Healing"

Tags: Health Tips, Yoga Practice Tips, Yoga Video // Add Comment »

By now you’ve completed step 1 and assessed your current condition (mental, physical, emotional…).

If not, go back and read How to Choose A Yoga Video Step 1 (you can do that now or I’ll remind you again at the end of this section).

Step 2 in choosing a yoga video is to identify what you want out of the video:

Are you learning yoga for the fist time?

Will the video augment yoga classes you’re already taking?

Do you have a particular style of yoga in mind? (That’s ok if you don’t. Unless you’re set on one particular style, it may be best to consider many different styles of yoga.)

Do you have any health and fitness goals you want to achieve? (Reduce stress, relieve back pain, reduce blood pressure, increase energy, increase overall strength, increase flexibility, improve balance, cross-train for a sport…)

What kind of “feel” are you seeking? (Slow or fast paced, music or no music, long holds in postures or more movement, calming or energizing….)

In addition to identifying what you want, you’ll also want to identify what you’ve got to work with:

When will you practice? (time of day, days of the week)

If you’re wanting a practice for first thing in the morning, you may want a video that helps you warm up gradually. For just before bed, you may want something that helps you relax.

How much time will you practice? (Be realistic, if you know that you won’t actually do a practice that takes more than 15 minutes then it may not be in your best interest to buy a video with a 1-hour practice. Or maybe you’ll want a 1-hour practice on Saturdays but a 15-minute practice for Tuesday and Thursday)

So after answering the above questions, you should have a pretty good idea of what you want out of a yoga video. You may have picked out some things that are really important to you and some other aspects that you have no strong preference.

Also, you should also have finished How to Choose A Yoga Video Step 1 and have a good understanding of your current condition… if not, go back to step 1.

Next we’ll talk about yoga styles.

Remember to complete How to Choose A Yoga Video Step 1.

Sign up for the free audio series "7 Ancient Yoga Secrets to Modern Healing"

Tags: Health Tips, Yoga Practice Tips, Yoga Video // 2 Comments »

Before picking between yoga video titles, there are two important things to consider.

Overlooking these two considerations could send you into yoga video misery… picking something that is absolutely wrong for you.

With the wrong video you could be merely disappointed with your choice.. or you could wind up hurting yourself.

So skip the first two steps at your own peril.

I hope you’ll set yourself up for success and do 2 very important things…

The first is to assess your current condition.

(Ideally you’d do this every day before practicing, whether it be with a video, in a class, or on your own.)

What is your overall level of fitness? Do you exercise regularly? Do you have any injuries, illnesses or limitations that could keep you from doing certain types of breathing or movement?

Be very realistic about your condition.

Doing too much too soon sets you up for injury and frustration.

Instead, underachieve allowing your body, mind and emotions to catch up with all the great work you’re doing.

I highly recommend reading or listening to the beginner yoga guide, even if you’re not a yoga beginner.

Beginner Yoga Guide

Also, get input from a trusted health professional especially if you have an injury or illness or are not very physically active.

This is very important if you are teaching yourself yoga using books, video, audio or online resources since you’re not getting feedback from a yoga teacher.

It’s even important when working with a teacher, as competent medical advice can help direct you to the most appropriate activities for you.

But MOST IMPORTANT…

Ultimately you are responsible for your own health and safety. Treat yourself kindly.

Sign up for the free audio series "7 Ancient Yoga Secrets to Modern Healing"

Tags: Health Tips, Yoga Practice Tips, Yoga Video // 2 Comments »

This has been an exciting week.

My first yoga video is available for sale online.

It’s one I made nearly 2 years ago to help my clients learn some of the basics of Viniyoga.

Actually, the DVD Viniyoga Basics has been available for online purchase for over a year, but since I processed each order by hand (which is a bit time consuming) I kept the order page on a low-traffic website.

Now the video is set up with a company that will print and ship the videos automatically for each order.

Also, they use full color printing so the video’s package looks great.

So now it will be much easier for me to list the video on this and other sites making it easier for people to find and order.

But there is one rather exciting and scary aspect to this…

The printing service also put Viniyoga Basics for sale on Amazon. Now all of Amazon’s shoppers can easily see and buy the video. They can also see the reviews posted for the video.

Some people will love this video and find that it is just what they need right now. Hopefully they will post reviews online.

Others may not be so pleased, and they may also post their reviews online.

So with the Amazon listing I feel a little more vulnerable, yet excited.

And to celebrate, I’m going to dedicate the next few posts to helping you select and use a yoga video.

Whether it’s Viniyoga Basics or some other video you buy, I want you to be happy with your purchase and experience the benefit of your yoga practice.

Thanks to YouTube you can check out a short clip from DVD Viniyoga Basics right now…

Sign up for the free audio series "7 Ancient Yoga Secrets to Modern Healing"

Tags: Yoga Video // Add Comment »

I’ve been listening to a book about happiness (Authentic Happiness by Martin E.P. Seligman). The author was talking about pleasures and gratifications and the roles each play in happiness.

In his vocabulary, pleasures were things like eating chocolate, enjoying a glass of wine, watching a movie or shopping. They are sensory experiences, with little or no effort required.

The gratifications were things like engaging in dance, climbing a mountain, creating art or writing a book. These were things were someone could enter the “flow” and loose track of time and self consciousness.

These gratifications are things that may not have any apparent positive emotion while one is engaging in the activity, but may be viewed in strong positive emotions afterward.

The interesting thing about this is that people who regularly spent more time with gratifications tended to have less depression than those who spent more time with indulgences.

I’d like to venture a (partial) yoga-based explanation for this…

For one, what Seligman called gratifications were activities that require conscious participation. Effort is needed on your part to get started – although you may continue with very little effort once underway. Painting, singing and designing a building require concentration and focus which alters your mental activity.

The pleasures are more about indulgences. Turning on the TV requires very little effort, and once the TV is up and running your mind is being strung along with little control or effort on your part. Some of the other indulgences – such as consuming chocolate or having a good glass of wine – may induce a momentary “blip” in your mental process, but quickly you return more or less to your normal mental activity.

So, there is something special about engaging fully with mind, body and spirit, in an activity that brings us closer to our human potential. And maybe we’re happier when fully engaging in life, because deep down inside we know that we’re here to do some of that.

And, engaging fully in meaningful activities slow the activities of the mind – one of the objectives in yoga.

That’s not to say the pleasurable indulgences are a bad thing, just that they don’t seem to have much lasting effect on happiness.

You may have started to connect the dots on how to apply Seligman’s observation to improving your mood with yoga…

First, how often are you actually practicing yoga? Is it a once or twice a week affair, or something you do every day?

What is your attitude and where is your focus while you’re practicing? Are you fully engaged in your breath and movement – or are you comparing your forward bend to your neighbor’s?

And what are you doing off the mat? Do you engage in meaningful activities or are you more likely to plop in front of the TV?

And when you are engaging in activities, are your mind. body and emotions all engaged productively in the process?

While there are specific techniques you can use in yoga to overcome depression, the first steps are awareness and attention… how are you doing the yoga you practice now? How does your practice fit into the bigger picture of your life?

Sign up for the free audio series "7 Ancient Yoga Secrets to Modern Healing"

Tags: Health Tips, Yoga Philosophy, Yoga Practice Tips, Yoga Techniques // 2 Comments »

That’s a question I hear often as a yoga teacher.

To quote my teacher’s often used phrase, “it depends.”

How often you practice yoga depends much on why you’re practicing yoga in the first place.

If you’re doing yoga as therapy to relieve a structural condition (such as hip pain or back pain), you may have good results practicing once or twice a week. And you may get better results by practicing more often as long as you don’t overdue it.

you also may be able to practice less often and get good results. One client came in for hip pain and he practiced the short sequence I gave him daily at first until the pain went away, and now only practices occasionally (typically only when he experiences hip pain).

Now, if you are recovering from an injury, use caution…

Yoga may make an injury worse if the practice is inappropriate for your condition.

And, if you sustained your injury during yoga, it’s a real good idea to rest or change your practice to allow your body to heal.

For example, if you have a hamstring origin injury from some overzealous “downward facing dog,” adopting a bent-knee approach to your practice should help your legs recover.

If you’re practicing to get a little stress relief and move your body occasionally, once a week may suffice.

However, if you’re wanting to learn how to practice yoga on your own, practice at least twice a week.

Now, as far as I know there’s no handbook out there prescribing 2-times a week practice. I base this suggestion on my own experience studying tai chi…

When I went to class once a week and practiced at least once on my own between classes, my progress was very good and measurable.

When I only went to class once a week, my progress was nearly imperceptible.

Now, if you are wanting to make big changes in your life, I recommend doing yoga more often – perhaps every other day or even every day.

Keep in mind, your daily practices don’t have to be as long as your 75-minute group classes. A 10 or 20 minute practice can have a very powerful effect.

Your practice could be a different length each day – 60 minutes on Sunday, 20 minutes on Saturday, 5 minutes on Monday and 15 minutes each of the remaining days. Whatever works for you.

Remember, too, that your practice of yoga can include postures (asana), breathing (pranayama), meditation, ritual, prayer… it all depends on what best serves your purposes.

So what “big changes” call for practicing nearly every day?

Overcoming chronic conditions like fibromyalgia, chronic fatigue, high blood pressure, anxiety and depression will benefit from a daily dose of yoga – much like your teeth benefit from a daily cleaning. As one of my clients with fibromyalgia says “yoga works, but only if I do it nearly every day.”

In my opinion, if you’re teaching others to practice yoga you should be practicing on your own nearly every day.

And if you’re practicing yoga for it’s original purposes – to control your mind activities and realize your true nature – daily yoga is for you.

Sign up for the free audio series "7 Ancient Yoga Secrets to Modern Healing"

Tags: Yoga Motivation, Yoga Practice Tips // 2 Comments »

Parts of Colorado have been getting generous amounts of snow the last few weeks.

Snow…

…and More Snow

After shoveling my walkway every other morning for what seems like ages, I was delighted to see that yesterday’s snow had just started falling when I crawled out of bed.

That meant I had time for my normal morning routine without racing out to clear the path before someone walked on it turning their footprints into icy mounds that stick to the pavement. Those are near impossible to shovel off, and often it is best to just let them melt on their own schedule.

And because the snow was still falling I wasn’t too concerned that one of my neighbors would beat me to clearing the walk.

My own internal logic is that it’s OK for a neighbor to shovel my walk if I’m sick or not at home, but if I here and well it is a sign that I’m being lazy if they get to my sidewalk before I do. (Neurotic, perhaps, but I prefer to think of it simply as a sign of cabin fever.)

Yesterday I got to enjoy a normal yoga practice (free from most of my concerns about the sidewalk), with conventional postures (asana) instead of snow-shovel-asana.

From the warmth of my yoga room I got to watch the snow float gently to the ground.

And while part of me was sinking deeper into cabin fever, another was enjoying the beautiful white fluffy stuff.

That’s when it hit me. What an opportunity to reflect on what I appreciate about snow and let those qualities resonate with me.

Snow…

Powerful transforming potential, immediately changing the look and feel of a landscape

Snow…

Reflecting and amplifying light, making the dreariest of days look brighter

Snow…

Quieting distant sounds making those nearby sounds even more clear

Snow…

Insulation from the wind and cold air

Snow…

A reservoir of life, storing up water for the dry days ahead (much of the water flowing in the Colorado River comes from snowpack)

Snow…

A vast expression of uniqueness… considering “every snowflake is unique,” one small snowstorm is amazing in it’s display of diversity

And this approach need not end with snow.

Look again at the things that disturb you…

Noticing and appreciating the qualities of the situations and things around you may just have a profound effect on how you perceive your world.

Sign up for the free audio series "7 Ancient Yoga Secrets to Modern Healing"

Tags: Patanjali's Yoga Sutras, Yoga Philosophy, Yoga Practice Tips, Yoga Techniques // 1 Comment »