I Eat Healthy and I Don’t Apologize….

What does eating healthy have to do with meditation? Many strange things have happened to me since I started meditating on regular basis. I crave exercise. I am less angry and judgmental. I actively look for ways to help others. I like eating healthy food.

 

That’s right. I eat (moderately) healthy foods and take the time and extra effort to plan and prepare meals and snacks that are relatively healthy and tasty besides. And I don’t apologize for it. chickenpotclipart

 

What I am finding interesting, is that people; both friends and random people I meet, make semi-apologetic excuses for not eating better themselves. I don’t know if anyone else is experiencing this phenomenon, but I find it a little unsettling.

 

I like to socialize over lunches and dinners as a way to strengthen or help to forge the bonds of friendship and camaraderie. However, my diet has been changing over the years to a healthier diet, giving up cheese, soda, eating more vegetables and so on.

 

I never paid much attention to what others were eating (unless it looked better than what I ordered) and was never concerned about what my companions thought of my meal. Having said that, I have been on the receiving end of near militant ‘ians who had no lack of opinion and were more than happy to “share.”scaredchickenclipart

 

And perhaps that mentality is what my friends now anticipate from me; although I hope not. I make my choices and choose what I will and won’t eat. I choose to go into restaurants and order off menu if there aren’t choices that I find palatable. What I don’t do is expect others to make the same choices.

 

 

And yet my friends, family and even complete strangers give me the impression that they feel bad or ashamed about what they are eating, and end up basically apologizing to me for their diet; or making excuses to me about why they are not eating better. It’s creepy to be honest.

 

I don’t know the real reason they act the way they do around me. I am very careful not to push my own choices, and I generally don’t even mention them unless contextually appropriate. I’m not the food police and I certainly don’t critique everyone else’s meals.

 

I’ve just begun looking for the cause of this odd behavior. Don’t get me wrong, I like the idea of inspiring others to benobully1 their best and to cheer them as they strive for new goals. But I have no desire to be the self-righteous bully that looks down his nose at the choices and lifestyles of others.

 

For one thing, it isn’t my place. For another, it sounds like a lot of work. I don’t want to have to keep track of everyone all the time. And finally I’m still learning and growing. I have and will likely continue to make missteps and mistakes; have to back track and even apologize at times.

 

 

If there is one thing anyone takes from this, I hope it is to be yourself. If you aren’t happy with where you are in your life, make a change. If you don’t feel you can make that change alone, ask for help. No one can offer a helping hand unless they know you need it.

 

Drop the excuses and take action. If you don’t want to make a change in your life then don’t. Be confident in yourself and your choices. Everyone else can either support and accept you, or not.

 

“You have to meet people where they are, and sometimes you have to leave them there.”

– Iyanla Vanzant

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10 Minutes To Get The Body and Mind Moving

Job, family, kid’s activities, dinner, home projects, pets and a million other things compete for our time every day. With all that noise and competition it’s tough to carve out time to take care of ourselves. Sleep deprivation is one option, and I’ve certainly used it in the past. But there are still days where even that isn’t an option.

 

Instead of stressing over missing a day (and for me, the grumpiness that fills my day), I have a quick (and in my opinion fun) way to get a little stretch and strengthen put back into the day. And it’s only 9 moves and 10 minutes. Full disclosure, this is not a super cardio, super stretch, ab ripping or other intensive set. It’s meant as a way to get the body (and energy) moving on days where there just isn’t time for anything else.

 

Empty Coat Sleeves (2 minutes):

Feet shoulder width apart, let the arms hang down at your sides like empty coat sleeves (hence the name). Start by slowly twisting side to side letting the arms flop against the body. Slowly increase the tempo and as you turn, let the opposite side heel come up. Play with the tempo and the slowly add breath to the movement. Inhale as you come to center, exhale as you twist. Start to slow the swings and let the arms come to rest.

 

Hip Circles (5 each leg each direction):

Root one leg into the ground, shift your weight to that leg, engage the abs in and up then inhale to float the opposite leg up, bent at the knee. Keeping the planted leg engaged, draw the largest circle you can with the bent knee. Reverse the circles. Slowly lower the leg, shift your weight to the second leg, and repeat on the second side.

 

Leg Balances – each leg about 15-20 seconds (2-3 sets):

Start as above, feet hip distance. Plant one leg, thigh muscles gripping the bone, engage the abs in and up and inhale to slowly float the other leg up, bent at the knee and hold while continuing to breath. Float the leg down, shift the weight to the other leg, and repeat on the second side.

 

Wall Push, each leg forward (3 sets, 10-15 seconds each):

Stand with palms pressed against the wall. Step one leg back a comfortable distance. Front knee is stacked over the front ankle, the rear leg is long and strongly planted into the ground. Engage the abs in and up, inhale and slowly exhale as you press into the wall (10-15 second) and release. Repeat two more times. Switch feet.

 

Low/High lunges – just a good stretch:

Starting with feet planted, hip width apart, step far back with one leg. Keep the front knee stacked directly over the front ankle. Place your hands either on the floor or a block for balance. Keep the hips square and lengthen though the spine. Keep your rear leg straight and slowly pivot up at the hip, lengthening the tailbone down. This is a great stretch for the hip flexors and thighs. Stay here for a minute or so and enjoy the stretch. Switch sides before moving on.

 

Standing Wide Angle Forward Fold – a good stretch and release the head to relax:

Start with the feet a comfortably wide distance apart, legs straight but the knees aren’t locked. Engage the abs in and up, lengthen through the spine and fold slowly from the hips. Only after folding as far as you can, release the hands to the ground (or blocks) and let your body fold down and release your head and let it just hang loose. Relax here for several breaths and enjoy the mini-inversion. To come out, place hands on ground or blocks and use your arms to push up to a flat back, bend the knees slightly and hinge up to standing. Walk the feet together.

 

Seated Forward Fold (legs together) for good stretch; keep back long:

Come to a comfortable seated position with the legs straight out in front. Lengthen through the spine and the heels. Engage the abs in and up and begin to hinge forward at the hips. Hold here for a few breaths. You can then release and fold forward, supported by your hands. Hold here and breathe. Engage the abs, press the palms into the ground to straighten your spine. Hinge up from the hips to finish the release.

 

Seated Twist (each side):

Leave one leg extended and lengthen up through the spine. Bend the other leg at the knee and place the foot to the outside of the extended leg. Keep the spine lengthened and slowly twist towards the lengthened leg. Breathe a few times and slowly release. Switch legs and repeat on the second side.

 

Savasana, focus on belly breathing:

Lie down on the floor on your back. Feet slightly more than hip width apart and let the feet fall open. Hands about 45 degrees from the body, palms up. Release and relax every part of your body. This may take a minute or two, but don’t rush. When you’re ready, focus on the lower belly. As you inhale, let just the lower belly blow up like a balloon filing with air. As you exhale, let the belly sink down towards your spine; repeat. Take as long as you want here, but to keep it short, about 10 breaths or so will do. To come out, turn slowly to the left, pause, then push up to a seated position. Pause again before standing up and moving on with your day.

 

And now you’re done. Short, sweet and just enough to get your body, energy and mind moving and staying sharp for as long as you need. As I said earlier, this isn’t a cardio blast by any means, but it will get you moving.

 

Once you are comfortable with the series, I encourage you to play with different types of breathing to either bring up or level out your energy and mind.

Escaping Mental Quicksand

Shane Falco: You’re playing and you think everything is going fine. Then one thing goes wrong. And then another. And another. You try to fight back, but the harder you fight, the deeper you sink. Until you can’t move… you can’t breathe… because you’re in over your head. Like quicksand.

 

This is mental quicksand. It sneaks up on us. One little negative thought because one little thing goes wrong or just doesn’t meet our expectations. And that one little negative thought draws our attention. Then all we can do, all we can notice are the negative things. And down into the quicksand we go.Drowning hand

 

 

 

 

 

 

 

How can the quicksand be escaped, or better still, avoided? These are questions everyone asks at some point, from top athletes and performers to anyone who is just having one of those days. I’ll be honest, I haven’t figured out how to completely avoid the quicksand. I still step right in the middle of it some days. What I have done is work to recognize when I put my foot in, when that sinking feeling starts, and find constructive ways to dig myself out before I start feeling overwhelmed and stuck.Office chaos

 

First, some of the signs that tell me I’m heading in that direction:

  • My jaw clenches.
  • My shoulders start drifting up towards my ears.
  • My thinking is starts getting muddled and fuzzy.
  • I hear myself saying things I really didn’t want or mean to say.
  • The normally kind universe is kicking me in the gut, repeatedly.

 

Now that you have some ideas on how to spot the slide down the quicksand trap, the question becomes how to dig out. Depending on how deep you get before starting, it could be simple and relatively easy. But there are times when you are in pretty much over your head before you realize what’s going on, and that takes more effort.

 

Where ever you might find yourself, when you do realize where you’re headed, here are some of my go to tips for digging myself out.

  • Stop and breathe.

    Image courtesy of  { lillith }.

    Image courtesy of { lillith }.

  • If possible, get up and move, be active, go for a workout.
  • If you can’t get a workout in, take a smaller break in Savasana.
  • If you can’t do that either, take a break to go get a cup of tea (or beverage of choice).
  • Let go of everything that has happened up to that point in your day. It doesn’t matter and holding onto it is like grabbing an anchor, you’ll just sink faster.

 

 

 

 

That is a quick list for when I haven’t started sinking too deep yet. And it’s by no means an exhaustive list, just a few idea that work for me. If I do find myself already pretty deep in the mental quicksand, these are my favorite ways to dig out, or at least stop the sinking.

  • Stop and breathe (this works for pretty much any situation).

    Image courtesy of kootenaycommunityyogatherapy.blogspot.com.

    Image courtesy of kootenaycommunityyogatherapy.blogspot.com.

  • Step away, completely away. It’s often difficult to do because of the perceived pressure that can be felt.
  • Put yourself in a mental bubble to shut out all the unnecessary noise around you.
  • Focus on one and only one thing to accomplish. Once that is complete, move on to another one. Keep knocking out the tasks, one at a time, until you feel back on track.
  • Be nice to yourself. Negative thoughts attract more negativity. Positive thoughts attract more positive energy. Give yourself a little encouragement and see how much it can help.

 

The key for me has become less about digging out, but more about figuring out I’m on my way into the quicksand. It is so much easier to make little adjustments to avoid getting sucked in than it is to work to climb back out.

 

This is one of those things that just takes practice. Learning to really tune in to what you are feeling as you feel it is something that as adults we have almost forgotten. Once you do, the warning signs go from being buried in the noise to blaring and nearly impossible to miss. Along the way, just remember to be kind to yourself. Sometimes you’ll be the only one who is.

 

 

 

Why Yoga Makes You Mentally Tougher

Yoga. Well renowned for building the flexibility and strength of the body. It’s also known to shake loose emotional baggage. What isn’t so well known is that yoga also makes you mentally tougher.

 

There is a quote (I couldn’t find who to credit, and I’ve heard it in many different venues) that I like, “The posture starts when you want to leave it.” In some ways, this is the key to yoga’s success. As a teacher, my style doesn’t tend toward the gentle, restorative style naturally. I’ve learned to lead classes like that, but it isn’t my natural style.yogaleavepose

 

 

 

 

 

 

In fact, I draw quite a bit from my Tae Kwon Do and Ki Gong training when I lead classes. I tend towards classes that are tough, physically tough and I call that out. I then draw the students’ attention to what they think their limits are and what comes up for them both emotionally and mentally. Since the emotional and physical aspects of yoga are pretty well covered, I want to focus on the mental conditioning.

 

I led a sadhana for a yoga teacher training a couple of months ago. They had several other teachers lead them through morning sadhanas during prior sessions and those practices were all brilliant and supportive and while challenging, overall gentle. What I took them through, again drawing on my Tae Kwon Do and Ki Gong, was a sadhana of slow, steady postures with holding time and breathing in each posture.

 

This is the important part, the hold time mixed with the breath. Vinyasa is great, I like a good flow class for getting out of my head. But when it comes to getting *into* my head, I prefer a hatha style practice. I kept the postures simple because I wanted to guide them to a point where they found their preconceived limits.

 

Those limits we all hold onto, such as I can only do something for so long, or I can’t do that posture, or I can’t breathe like that, etc. Those internal limit we set on ourselves. To encourage students to test their limits, I guide them into simple postures. I layer in different breathing techniques to guide their awareness deeper into themselves. And just like a Tae Kwon Do Black Belt test, I drive them to what they believe their own limits were and encourage them to take just one more step.

Image courtesy of Mani Babbar Photography

Image courtesy of Mani Babbar Photography

 

That’s it, right there. The secret ingredient to yoga making you mentally tougher, taking just one more step or staying with a posture just one more breath.

 

As we approach what we believe our limits to be, there is a natural slow down in moving toward that limit. There is also a natural resistance that grows the closer we get to that limit. When we are in a safe environment and given a little nudge to take that one extra step, the old limit collapses.

 

 

 

 

 

 

As the limit collapses, we impose a new limit, beyond that extra step. And the next time we approach the old limit, we tend to breeze right by it. Do this often enough, and those instinctual limits we throw up start to feel less like limits meant to hold us back and more like boundaries that cry out to be pushed.

 

The next question I get is how does this physical boundary pushing translate to mental toughness? The answer is attitude creep. As we begin to experience a shift in our mental attitude in one aspect of our life, the shift starts creeping into other areas.

 

Another saying I like (that I also couldn’t find a reference for) comes into play here, “How you do one thing is how you do everything.” Start giving up in one area, you start giving up in others. Push your boundaries in one area, stand up to your fears, your limits, and watch how quickly that courage and determination spreads to other areas of your life.

 

Don’t take my word for it, try it for yourself. Choose just one area in your life where you feel afraid or timid. Start small. Find support, a friend, family member, teacher, trainer, whatever. Work with them to go up to that limit you have in your head and take just one step past it. And when you do, when you take that tiny little step, take a moment and notice what you feel. Pride, relief, excitement, confidence?

 

You may also feel that there is another limit you want to tackle. Some other limit that is chafing and needs to be pushed. Most people I work with experience this shift at some point. It ignites a determination (there’s that mental toughness) to examine their lives and goals and the limits they’ve set on themselves and start challenging them.

 

You have nothing to lose. And think of what you have to gain by feeling less constrained because you’ve pushed back on what you thought were your limits.livelifehappy

Why Letting Go Is Good for Growth

Spring cleaning. Growing up it was a ritual. Clean up, clear out, and move on. Growing up an Army Brat, we lived a pretty nomadic life. While I’m happy about the experiences, the countries and the people I was fortunate enough to meet and see, it also forced us to live very light on possessions.messy yoga

 

Moving every few years meant that everything we owned was packed up and shipped to the next post, and no one wanted to fill boxes upon boxes with junk. This was especially true when we were headed overseas. The houses were smaller; less room = less stuff.

 

Little did I know the very important life lesson I was learning; how to let go of things that were no longer helping me. I don’t mean that in the narcissistic way, but in the way that when looking at my stuff, I learned to quickly (before Mom did it for me….) determine what clothes I no longer wore, the toys I no longer played with, etc. And those things were let go. We would donate what was still in good condition, and what wasn’t, was re-purposed (dress shirts as paint shirts) or disposed of.

 

From that lesson (repeated many times throughout my childhood), I came to understand the necessity in cutting back or cutting away things and even people that no longer served a positive purpose for me. This might sound harsh, but it helps to understand that sometimes people come into your life simply to nudge you in a direction, and once they do that, they need to move on. Sometimes they need to be invited to move on.

Image courtesy of cirquedumot.com Page by Susan Silver.

Image courtesy of cirquedumot.com Page by Susan Silver.

 

Sometimes it’s a matter of sentimentality. Much like a favorite stuffed toy that we drag around until it disintegrates, some friendships we just hang on to. Maybe it’s habit, maybe it’s sentimental. Either way, some friendships are toxic and need to be evaluated, and if necessary, pruned, so that you can continue to grow.

 

Once you’ve identified what is no longer helping you, the next step (and sometimes more difficult step) is to actually get rid of it. When I was first given this advice, I was also given the analogy of throwing away the things I no longer needed. At least that’s what I was supposed to visualize. I sometimes found that visualization didn’t really work for me.

 

 

What I eventually came to visualize was simple; let it go. To throw something away, the very first thing I need to do is grasp it. When I grasp it (physically, emotionally, etc.) I hold it tighter. Instead I picture that whatever it is I need to move past is in my hand. Then instead of gripping it to throw it away, I simply turn my hand over, and let it fall away.

 

Image courtesy of www.naturerocks.org.

Image courtesy of http://www.naturerocks.org.

This subtle shift in how I prepare myself for “spring cleaning” has allowed me to make these changes in a way that is less jarring I suppose. Instead of the act of (at least in my visualizations) throwing something as hard as I could (emotionally and mentally linking that to a negative of get it away from me) I can picture a simple parting of the ways; acknowledging that for a time at least, this did help me and I’m grateful for that. The time has just come to part ways.

 

Whether it is a person, a thing, or some combination, it takes considerable introspection and sometimes brutal honesty to dig deep enough to see what is no longer working in our lives. It can be painful, but in the end, removing the toxic components from our lives makes room for new, healthier, happier things to move in. The next time you find it’s time to clean out, I invite you to not throw out what you need to get rid of, but instead, let it go.

The Experience of Options

This topic has come up many times recently, and I wanted to share. Options, and no, not stock options (although those are nice too), frame how comfortable we are in a situation. My wife recently posted about how she gets nervous when I drive, even knowing I would never do anything to endanger her or our daughter. And when she drives, she often feels frustrated and finds herself stuck behind slow or erratic drivers.scaredchickenclipart

 

In working through an advanced curriculum in her own coaching career, she determined that the difference was options. When I drive, I see options everywhere. Some options are better than others and based on where I am and where I want to be, I choose the best option available. When she drives, she doesn’t see as many options on the road as I do. So when she isn’t driving, the mismatch of perceived options makes my driving seem more daring from her perspective.

 

 

 

Applying this to a larger scope, take a moment and think about a time where you felt trapped or pressured in a decision. Keep thinking about that time and remember the number of options or choices you felt you had at the time. Now think of a time where you felt completely at ease in making a decision. And think of the number of choices you felt you had then. Odds are the more pressure you felt, the fewer options you felt you had, and vice versus. That has certainly been my experience.

 

The question becomes how to change what we perceive in order to be able to see more options. I have a few techniques that work for me.

 

Breathe – My go to method for dealing with almost anything. Take a moment (or more), step away from the situation and just breathe. Breathing settles the mind and the emotions and allows for decisions and reactions to be made from a place of choice and not reflex.

Image courtesy of kootenaycommunityyogatherapy.blogspot.com.

Image courtesy of kootenaycommunityyogatherapy.blogspot.com.

 

 

 

 

 

 

 

 

 
Meditate – For the really big ones where I have time, I look at meditation as breathing on steroids. Same benefits of adding space and allow for shifts in reaction to become consciously chosen and not a habitual reflex.noncompete

 

 

 

 

 
Gut check – There has been a lot of buzz about the importance of our digestive system in overall health. I’m a big proponent of listening to my gut (instincts would be a good substitute here). Sometimes I will picture the scenario I’m in and choose one of my options. Then I wait for that tell-tale tightening that signals a less favorable decision. If I get a calm stomach, I’m probably on the right track.

Image courtesy of seeker9.com

Image courtesy of seeker9.com

 

 

 

 

 

 

 

 

 

 

 
Make a list – Make a list of options you see. Make a second list of what the outcome you’d most like to see. Set the two side by side. Are there any options that get you to any of the acceptable results? If yes, you have a starting place for working towards your ideal resolution. If not, take a step and, breathe and think a little more. If all else fails, move on to the next one.

Some rights reserved by moonhouse

Some rights reserved by moonhouse

 

 

 

 

 

 

 

 
Ask for help – I don’t know everything. Sometimes the options I see are limited by the fact that I don’t know enough about the topic. In those cases, I find a friend or mentor who knows more, and I ask for help. Not that they will make the decision for me, but they will be able to help me see more options so I can make choices that get me to or at least closer to my ideal outcome.

Image courtesy of pyrat_wesly.

Image courtesy of pyrat_wesly.

 

 

 

 

 

 

 

 
Listen – I put this one in because it’s probably the most important tool. It is an essential component for all of the above to be successful. If you don’t listen to what you feel, to suggestions, to the other options that arise, you won’t be able to expand your available options and will likely remain stuck, see limited choices and feel frustrated and pressure.

Image courtesy of www.naturerocks.org.

Image courtesy of http://www.naturerocks.org.

 

Each of these can be used alone, or in groups (except for listen, which I advocate using in all of them). The thread that weaves all of them together is space. Making space for yourself to clear your mind, bring your full attention to your choices and see if you are able to lift some of the pressure, get creative and see the other options that might be available. Because the more options you see, the less pressure you’ll likely feel and the happier you’ll be with your choices.

Adding Breath

Breathing. Something we do automatically; without thinking. I’ve discussed different types of breathing and why it’s important in other posts. Today I’ll explore the effects of adding different breathing techniques to yoga (or anything else).

 

Breath is the central focus of many disciplines ranging from yoga to martial arts to various meditative disciplines. The reason for this is the impact that breathing has on, well,manwatchingtv

everything. For example, I can be sitting in a barcalounger and use a calming breath (ujayii, longer exhale than inhale, dirgha, to name a few) and it will settle my body and mind. Sitting in the exact same chair in the exact same position but using a more aggressive breath (kapalabhati, bellows, fire breath, short inhale/exhales, etc.) will result in my heart rate increasing and my mind becomes more alert. The difference is how I breathe.

 

First a little experiment. Sit comfortably, or lie down. Take a moment to connect to how you are breathing now. Notice if it’s fast and shallow or a slower more full breath. Next take inventory of your mind. Are you feeling sluggish and foggy, or is the monkey mind reigning at the moment. Depending on where you fall, go through the exercise below that most closely fits where you are in this moment.

 

 

 

 

 

Monkey mind:

Image courtesy of NASA

Image courtesy of NASA

To settle a monkey mind (you know the one; it jumps from thought to thought and never sits still, whirling around like crazy), I’ve found this breathing technique to be quite soothing.

 

Place your hands on your belly. As you inhale focus on your lower belly expanding like a balloon. On the exhale, feel the belly sink all the way back to the spine. Start with about a 4 second inhale through the nose and a 5-6 second exhale through the lips. Repeat this cycle until your breathing natural slows and allow it to move to a 5-6 second inhale/exhale pattern. When the breath gets to this point, gently seal the lips and breathe through your nose only. Continue this pattern as long as you like until your mind settles.

 

If your mind still won’t settle, begin to count the thoughts as they fly through your mind and let them go.

 

With time, patience and practice, I’ve found this to be a simple and highly effective method for calming the monkey mind.

 

 

Foggy mind:autoresponse

It’s been a long day, just after lunch and your ability to focus is sort of like looking through coconut oil; you know those days.

 

To refocus the mind and get your day back on track, here is a breathing exercise that I find helpful. Sit or lie comfortably, close your eyes and focus on your belly. Take deliberate, slightly forceful inhales filling your lungs about 75% of the way and then an equally forceful exhale emptying out about 90% of the air. Repeat this pattern for about 10-12 breaths. Slowly let a normal breathing pattern return and open your eyes. Open your eyes slowly and notice a new sense of alertness in your mind and body. If, during the forceful breathing, dizziness or a headache starts to occur, resume normal breathing immediately.

 

 

Now that you’ve seen first-hand the effects breathing can have on the body and mind, I want to explore how adding different breathing techniques can change the experience of things like yoga, meditation and even just standing.

 

For this post, I’d like to explore standing. That’s it, just standing, no funky twists, bends or contortions, just good old teeth brushing, dish washing standing.

 

To start, stand up. Find a comfortable standing position, weight even on both feet, knees straight but not locked, abs engaged in and up, chest loose, shoulders relaxed and lengthen through the crown of the head. From there, notice (no commentary, no criticism) where you are breathing. Chest, belly, all over. Lungs full of air or only partially. Now notice how you feel mentally. Alert and present or a little fuzzy and disconnected.menyogaclothes

 

Changing nothing else, start breathing using the Foggy Mind method above. Just a few minutes is enough. Now notice how you’re feeling. The same, or different? Hopefully you feel a little more alert and are breathing deeper into the lungs with each breath.

 

Now switch to Monkey Mind as described above. Again, a few minutes are all it takes. Notice the changes in your mind, in your emotions and breathing. Ideally you now feel calm, centered and steady.

 

If this didn’t work for you, I recommend trying it sitting (if comfort was an issue) or just trying it again but perhaps for a longer period of time. Once you do start feeling the differences, breathing (at least for me) becomes this fun, fascinating tool that I can use to augment pretty much anything in my daily life and not just on a yoga or meditation mat.

 

These are two very simple breathing techniques layered with a simple posture. I encourage you to play with other types of breathing and to do it in other “postures” and situations. The effects are often unexpected and spectacular.

Image courtesy of kootenaycommunityyogatherapy.blogspot.com.

Image courtesy of kootenaycommunityyogatherapy.blogspot.com.