Seattle Yogini

Pregnancy and Neck Pain

Today's post is on Prenatal Yogini, where I've offered some recommendations to alleviate neck and throat tension during pregnancy, and insight into why a relaxed throat is so important as labor draws near!

Standing Poses During Pregnancy

I posted on Prenatal Yogini today.  Learn how to take care of yourself (or your pregnant students) during a standing pose practice!

Teaching: Pelvic Floor Workshop

My annual Lifting the Pelvic Floor workshop is coming up in July.  Below is an article I wrote for the Yoga Centers e-newsletter, entitled "Why I Teach the Pelvic Floor Workshop".  If you'd like to join the workshop, click on the link or contact Yoga Centers (425-746-7476) to register.

If you have questions or comments, leave a comment so everyone can learn!

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People are sometimes surprised that I have such an interest in a part of the body that is so “private”; an area that may seem irrelevant to everyday life. We often speak around the pelvic floor but not directly about the pelvic floor. This may be in part due to a desire to be discreet. After all, in order to properly discuss the pelvic floor, one must be willing to utter words like “genitalia” and “anus”. As a prenatal yoga teacher and a doula, I use words like that in a professional setting surprisingly often!

I have found it very helpful to speak frankly about seemingly discreet topics. For me, it all boils down to one simple fact: we all have a pelvic floor. We all have those nearby body parts. We all benefit from building our awareness of the pelvic floor and learning to strengthen it. I have taught women and men about the importance of the pelvic floor and how to care for it for years. I continue to feel passionately about it...particularly when I see the wonderful results people have from using some basic knowledge and exercises, like those I teach in my workshop.

I first became interested in the pelvic floor after a visit to my midwife years ago. I went in for a well woman check up, and the midwife did the usual exam, during which she said “squeeze my fingers”. I did as instructed, and she responded with an enthusiastic “Whoa! I love yoga people's pelvic floors”. I didn't really know what she meant, because it hadn't occurred to me that my pelvic floor might be any different from anybody else's. So I started to look into it. I considered the daily activities in which I consciously use my pelvic floor (particularly during my yoga practice, but also in everyday situations such as coughing, sneezing, walking, or climbing the stairs). I started researching books on the topic. The more I learned, the more interested I became. Eventually I realized that I had an awareness and a knowledge base that might be helpful for other people – especially considering the many unfortunate consequences of a lazy pelvic floor. So I developed a workshop dedicated to the pelvic floor.

As far as I know, my pelvic floor workshop is the only workshop of its kind. It's a very liberating experience for participants, as we create a space in which everyone can ask questions, trouble-shoot, and discuss what's going on “down there” freely. There are often a lot of questions, and we all learn a lot as we work through the material and the exercises together. It doesn't matter what stage of life or which sex a student is, everyone can improve their health by learning how to properly use the pelvic floor.

Try this: go back to the top of this article and read the whole thing while lifting your pelvic floor. Relax for a couple of minutes and then do it again while reading the article out loud. Why out loud? Well, do it and feel the difference. Are you intrigued? If so, then I hope to see you in my workshop this July!

Maple Leaf Community Yoga video

Hello!  Since returning from the UK, we have been very busy preparing Maple Leaf Community Yoga for the holidays, with special classes, workshops, and prop sales.  It's been wonderful to brainstorm new offerings, but it has taken up every bit of creative, mental, and emotional energy...and I still have to publicize December's fun!

Tonight I wanted to share this lovely video about our studio, the power of yoga in real people's lives, and the (non-) effects of the "economic downturn" on our corner of the yoga world.  Remember when I wrote about our decision to opt out of the recession?

Okay, without further ado:

Please leave a comment on youtube about this video (you can navigate there by double-clicking on the image above).  Does it inspire you?  Does it motivate you to get out your sticky mat?  Are you a student who wants to chime in?  Let us know how yoga at MLCY has affected you...especially during this financially challenging year.

A great big hug of thanks to: Erica (one of our fabulous teachers!), Jim , Christian & Josh (kind students who shared their experiences), Sandra (a colleague shown teaching at Yoga Centers in some of the footage) , Marchella for the beautiful music, and the cameraman, Joel.

How do you put a price on value?

Our Prop Wall:  chairs, pads, blocks, bolsters, sandbags, and more!

One of the biggest challenges a small business owner faces is pricing.  How do you determine a price for the product or service you offer?  How do you help people understand the high value of your business, and the way in which value is translated into price?  How does your price set you apart from similar businesses in your area?

As a boutique yoga studio, Maple Leaf Community Yoga offers a unique experience:  semi-private yoga instruction for regular folks.  Teachers who are highly trained, experienced professionals.  A space that is clean, peaceful, and conducive to the inward work of Purna Yoga.  The opportunity to strengthen community relationships.  What we do here matters.

It is life-changing.

It is valuable.

Our Rope Wall accessories.

How much should it cost?   This summer we did a whole re-organization for the studio.  Based upon student surveys and suggestions, we developed new programs.  We built a new website, hired more teachers, scheduled in new classes, created a new look, designed a new logo, and set up a new payment structure that empowers students to organize their own class schedule.  New prices ensure that we will be able to continue to offer our students that which they desire:  small classes, expert teachers, safe yoga experiences.

The fabulous Rope Wall and the fabulous husband!

If you are a small business owner, whether it's a storefront business or an etsy shop, how do you determine your prices?  Join the conversation and we'll help each other succeed!

Studio News (and remodel photos!!!)

Whew!  What a great couple of weeks of training.  I'm tired, and full, and very content.  Lots to process, and that part will take some time.  Thankfully I still have a couple more weeks of sabbatical.

I'm very happy to announce that Maple Leaf Community Yoga has a gorgeous new website!  We've been working really hard - especially this last week - to get this up and running in time to coincide its "coming out" party with the publishing of our fall schedule of classes.  It worked!  Go check it out!

In other studio news, Rob is refinishing the ceiling and walls for me.  We took everything but the Yoga Wall down, stowed most of it in the backs of our cars (a JEEP Cherokee and a VW Bug   lol) and he's been hard at work.  Last week he taped, primed, and painted the ceiling.  There was a problem with the two cans of paint not being exactly the same, though, so (sadly) he will have to redo the ceiling when he finishes the walls.

 

The mud is wet, which is why the blue is so dark.  It will be significantly lighter once dry.

Once the ceiling was dry, he taped, sand-primed, and applied the first coat of Loma.  He's an American Clay Artisan Applicator, you see, and I am pleased as punch to be his first commercial customer and help get the word out about this amazing product (click on that link to learn about the health benefits of having American Clay on your walls).  We walked down to the studio today to see if it was dry and it's so beautiful!  No cracks, no spider webbing, he did a GREAT job!

See how the drier portion at the top of this wall is lighter?  This was taken on the same day that it was applied.

I kept him company as he mixed the Porcelina for the next coat.  This will give the walls a lovely sheen and smooth texture.  Right now they're sandy from the Loma and because they haven't been compressed yet.  I'll put up pictures of the progress early next week.

I am really looking forward to enjoying the finished project, getting the studio put back together (hopefully in a more space-efficient manner) and getting back to teaching in September.  If you're in the neighborhood and would like to see how this American Clay process works, please stop by.  If the door's open, Rob's in there and he's more than happy to answer your questions!

August Sabbatical - a Productive Rest

I take the month of August off.  By "off", I mean that I close my yoga studio, letting it, nay making it - and myself AND my students - take a little break.  When I opened the studio I was working on my 2,000-hour Purna Yoga Certification and we had 4- to 5-week intensives in August, so keeping the studio open simply wasn't an option.  I made it a tradition, and now it's something that the community knows and expects.  We close in August.  See you in September!  I try to use the time to regain perspective, refresh myself, get bigger home projects taken care of, etc.

This year I am spending the first two weeks in training with my teacher, Aadil Palkhivala, and the second two weeks are unscheduled.  Oooo, what a wonderful word:  unscheduled.   Yesterday afternoon we wrapped up a 4-day Intermediate Asana & Philosophy Immersion, and today we begin a 10-day Therapeutics Training.  I am really looking forward to this opportunity to deepen my therapeutics understanding and practice, as it is a part of my work that I particularly enjoy and really want to grow.

This past weekend's immersion was SO lovely!  There were only 12 students, which is very rare for a workshop or class with Aadil.  As a local Certified Purna Yoga Instructor I get to work with and learn from Aadil quite often, but it is always a treat to get back-to-back days with him.  I have been looking forward to these two weeks for some time.  He did a great balance of philosophy lecture/discussion, chanting, story telling, poetry reading and deeeeeep asana work.  We started off with spinal releases using traction (hanging upside down) in various positions, then there was iliopsoas stretching:

That's me in Supta Virasana.  My friend Amanda is helping me by putting weight on my thighs so that I can focus on the iliopsoas work.  I'm holding two bungee ropes attached to the rope wall.  On each exhalation I life one side of my POA (pit of the abdomen/lower rectus abdominis) toward the armpit and on toward the wall, alternating sides with each exhalation.  It was awesome and a huge stretch for the iliopsoas.  Please note that it is NOT a beginner's pose.  Don't try this without appropriate education, preparation experience & supervision.

throat opening/cervical curve work, side-waist work with Prvrtta Janu Sirsasana (see picture below) and more.  It was delicious and, as always, inspiring.  It reaffirms my belief that going deeper within a tradition and with a particular teacher is critical to one's development on this path.

Here I am in version 3 of 6 (or so, I lost count!) Prvrtta Janu Sirsasana.  I'm using the wall ropes to help create even more length in the spine, as well as the side of the torso.  In the "final" pose, the spine rests on the extended leg, with belly and chest rotating upward.  In this photo, the left side of my torso is atop my left thigh.  My left shoulder blade is touching my inner left knee.  This is the only pose that can so deeply open the sides of the torso.  It's soooooo nice!

I don't know how much writing I'll be able to do while I'm in the training.  The schedule isn't too draining, but there is a commute, and regular family/home things going on so not much time left for sharing it on the blog.  I'll try to at least post tidbits here and there.  August is a time for me to focus inwardly, to be "productive" in my life and spirituality rather than in the outer/commercial world.  It will be interesting to see if I discover a way in which I can share outwardly while maintaining my inner focus...

Talking Points for Yoga Teachers - Clarity

At the risk of dating myself:  Do you remember the sound of Charlie Brown's teacher?  Spelling it is difficult, but basically it was, "Hwa hwa, hwa hwa hwa hwa".  Does it ring a bell?

That is what any teacher sounds like if they have not worked on speaking clearly, directly and in an interesting manner.  Yoga teachers are no exception.  The fact that we are fascinated by our subject does not inherently translate into an ability to hold our students' attention.  Yoga teachers have the additional challenge of blending the above-mentioned adjectives with compassion, so that our class directions don't sound like barked orders, but neither do they sound like those of a preschool teacher.

I have had many years of public speaking experience and training, which have proved invaluable to my teaching work.  There are many ways to improve your own speech, from hiring a voice coach to joining a local chapter of Toastmasters International.  In the Purna Yoga teacher training system, "delivery" is a crucial area of study.  You can have all manner of insightful, helpful information to share, but if your delivery is "blah" or otherwise unconvincing, it matters little.

Many of us have had the experience of being in a yoga class and spending much of the time turning our heads to see what, exactly, the teacher is trying to get us to do.  I have experienced this in local classes as well as national Yoga Journal Conferences with "big name" teachers.  How long a teacher has been teaching seems to have very little to do with the efficacy of their delivery.  Training, practice, and an appreciation of the importance of delivery are what make the difference.

How can a yoga teacher avoid the Charlie Brown's Teacher Syndrome?  Record yourself while teaching and play it back, pretending that you are the student.  Can you follow your own directions without the benefit of a demonstration?  Now listen to the recording as a colleague would and give yourself constructive feedback.  Listen for the following pitfalls:

• verbal pauses - These include "um, ah, uh, y'see, right?, ya know" and other things that we say when we're trying to think of what to say next.  Decide what to say, then say it.  Try not to let your mind get ahead of your mouth.
• talking too quickly - Yourstudentsdon'tgetachancetointegratetheplethoraofinformationcomingoutof yourmouthifyourtalktooquickly.  Slower speech is not only more soothing, it's easier to comprehend...particularly when you are presenting new information.  It is also unusual to speak slowly in today's world, which makes the brain pause for a moment.  That moment is all you need to really get a person's attention.  Think of the pauses between words as the "white space" between typed words.  They are necessary in order for us to understand the transmission.
• unclear directions - Notice if you consistently confuse left and right, cardinal directions (as in, "face North...no, wait, sorry, I mean face East") and work to (1) think before speaking and (2) speak more slowly in order to give yourself time to determine which leg/direction you mean.
• voice overly soft, airy or unsure - When a teacher sounds confident, the student will feel more confident (in themselves and in you).  When a teacher sounds joyful, the students will feel more joy.  If you are teaching a Restorative Yoga class it is appropriate to modulate your volume and tone toward a more soothing sound.  Many teachers, however, use that lullaby voice for active classes (in an attempt to make the experience "soothing", perhaps).  I do not recommend this, as it ends up working against them...and their students.  Make your voice match the activity level of the class.
• future-focused speech - "You're gonna xyz with your abc" is not directive speech!  I was once in a conference with a teacher who constantly told us what we were "gonna" without ever sharing when we were gonna.  Since we were on our backs and I couldn't see what she or my fellow students were doing it took me awhile to understand that "you're gonna" was her way of saying "Lift your xyz over your abc".  It was distracting and irritating, which are not feelings we seek to induce in our students.
• too many words - Be concise in your instructions so that students can focus on the basic message.  The practice can be challenging enough without adding to it with a "gobbledygook" delivery.  Be precise and clear so that your students can focus on their inner work throughout the practice.

These are just a few of the pitfalls for clarity.  Others include grammar, intonation, and the use of language itself (as in, be interesting!).  I'll cover those in future posts.  The point is, "knowing your stuff" does not ensure that you can share/teach effectively.  Decide on three main points to share for each pose (allowing for additional safety points, as needed) and stick with them.  Repeat your points at least three times - you'll eventually bore yourself to tears, but it can take many repetitions of the same direction (even over years!) for students to finally "get" it.

Consider the way in which you teach just as important as what you teach in any given class.  Prepare for your class and practice your speech so that you can avoid some of the most common confusion causing pitfalls.  You will avoid the Charlie Brown's Teacher Syndrome and in so doing see a great surge of growth in your students as they become more clear along with you.

Summer Yoga!

I thought I'd put the announcement here, in addition to some of the usual places (Teachstreet, Craigslist, etc.):

The summer session of yoga at Maple Leaf Community Yoga begins on June 1 (that's Monday).  We have a new day/time for the Intro to Yoga session, a new teacher, and a new Saturday morning class.  I'll be offering a Purna Yoga Weekend Intensive in June, and a "Building Your Home Practice" home-study practice in July (details for that one are forthcoming).

Also coming up this summer are two workshops that I will offer at Yoga Centers:

Free Yourself from Hand, Wrist and Carpal Tunnel Problems

• Sunday, June 7 from 1 - 4pm
• $50 (pay by 5/31), $60 (after 5/31)

Focus on the Pelvic Floor

• Sunday, July 11 from 1 - 4pm
• $50 (pay by 7/4), $60 (after 7/4)

If you click the links, scroll down to find those workshops...but also take a look at the many offerings throughout June and July!

Yoga Business and Busy-ness

Wow!  What a week!  We wrapped up our inaugural 200-hour Yoga Teacher Training on Memorial Day.  I had a class of three which was awesome because each of "The Ladies" got to really dig deeply into her practice and life.  Purna Yoga Teacher Training, at any level, is such a great opportunity for growth and personal assessment & change.  The assigned readings, the philosophy discussions, the amount of personal asana practice involved and the need to reassess many things that constitutes one's concept of "self" all work together to make a life changing experience...for the better!

The next teacher training will be in the fall, and my plan is to offer a completely different schedule.  This first one was two weekends/month plus one week-long intensive.  That works really great for some folks, but many who work full time and have children weren't able to take weekends for the training.  For the fall training, we'll do a four-hour module on Monday afternoons, another one on Tuesday mornings and one 8-hour weekend per month (four hours on Saturday and four on Sunday afternoons).  That will get 'er done in four and a half months, which is pretty good for a 200-hour program.

In the Purna Yoga system, the 200-hour teacher training is a first step.  It is, of course, enough to qualify for a 200-hour RYT status with Yoga Alliance.  For Purna Yoga Certification, however, we have a rigorous training of 2000 hours (yes, that's an additional zero...not a typo).  So, 200 hours is just the start!  I'm so happy to be able to offer this program to people who want to go deeper into their personal practice.  For those that also want to teach, it is wonderful to see their confidence build as they learn the basics.  In another year or so I should qualify to teach the 500-hour level, which would be an interesting addition to the teacher training I currently offer.

So, a lot of plans for the future are rolling around in me right now, even as I make efforts to stay in the NOW.  My studio, Maple Leaf Community Yoga, will start its summer session of classes this coming Monday.  I'm in the process of creating a job description for the assistant I need to hire.  I'm in negotiations with my landlord for our next lease.  It's basically business as usual!

This will be the first weekend I've had at home...with almost no appointments (there is a staff meeting on Sunday, but that counts as "fun") in about six weeks.  May was full of traveling and teacher training on every weekend.  It was a great month, but I am certainly feeling it.  Thankfully the summer will be a slower pace.