For both beginning and experienced yogis alike, attending a yin yoga class can feel like a foreign experience: seemingly familiar poses have different names, you stay in a pose for what can seem like an eternity compared to a fast-flow class, you are encouraged to “find your edge” but still use props for support, you can feel new sensations in your body, and unearth emotions you weren’t necessarily trying to dig up.

And yet, despite that potential initial experience, I am here to tell you yin is the transformational yoga style you have been looking for. Yin yoga is its own unique experience where we aim to safely stress and stretch our connective tissues in a meditative practice that will leave us feeling more flexible in mind and body!

Lets break down the basics, shall we?

When students are new to yin yoga, I try to summarize this style into three key elements:

1. “Finding your edge.”

2. Stillness.

3. Time.

Finding your edge is always an important practice of yoga, both on and off the mat. This can also be described as “finding the point where you are challenged and putting forth effort, while still staying safe, balanced, and in control”.

Within the spectrum of yin yoga, we become intimately aware of our edge throughout our internal journey in each pose… when you tune into your body, are you fidgeting? Breathing hard and uneven? Desperate to get out of the pose? Conversely, are you experiencing any sensation, or could you fall asleep right then and there? What do you feel when you take a step back or take a step deeper? How does the sensation change when you add or take away a prop? What about changing your angle in the pose, or releasing a limb out to find your own comfortable variation of the pose? The ideal place to be is where you are feeling a stretch, but avoiding sensations of burning, stinging, stabbing, tingling/electrical, or anything else that makes you go “ugh!”. Ask yourself: where does your body want to go, and where does it naturally want to stop?

Yin is uniquely different than other yang forms of yoga in that we are targeting the connective tissue and not the muscles. Therefore, once we find this point of sensation, or our “edge”, we remain still. Sarah Owen, one of the leading yin yoga teachers in Australia, says “The more internalized tissues are best nourished when the muscles are not engaged but instead kept relaxed, and when the poses are held for longer periods.” One of these internalized tissues shes referring to is the fascia, which can be described as “a silvery-white material, flexible and sturdy in equal measure–a substance that surrounds and penetrates every muscle, coats every bond, covers every organ, and envelops every nerve.” (source) Fascia needs at least 90-120 seconds of sustained pressure to change and stretch, so by relaxing into stillness in each pose, we are giving ourselves the opportunity to dive deeper and deeper into our connective tissues, safely and slowly.

With many modern yoga classes aimed at “Beginner Flow”, “Power Flow”, or “Booty-Shaping-Yoga-Sweat-
Intensive” (okay, I made that last one up) where you are constantly flowing through a series of poses, its surprising to people who come to a yin class and find we stay in each pose for anywhere from an average of 1-10 minutes. Typically in my classes, I aim for a minimum of 3 or 4 minutes and a maximum of 8 minutes (with the exception of savasana), and give a cue halfway through to allow for adjustments and then time to settle back in. While this ideally gives us at least 90-120 seconds within each pose once we are properly propped and settled to target our fascia, hopefully more, this also allows us to experience a mini meditation within each pose as well. As we explore our relationship to our edge, how to do we explore our relationship with stillness? We are constantly moving our bodies and minds onto the next thing we need to tackle each day, so yin allows us not only a chance to tune into our body throughout the practice, but also our current inner mental and emotional self. What can we find when we stop rushing and just be?

I encourage you to track down a trained yin-yoga teacher in your area to fully experience this yoga style for yourself, along with picking up The Complete Guide to Yin Yoga by Bernie Clark, a fantastic book that gives a great introduction to yin. Yin is great for those looking to try something new, those looking for something to complement their active yang practice or sports activities, gosh it’s just great for almost everyone, so get to it!

For my Bozeman locals, I am currently teaching a Restorative Yin class on Sunday nights from 5:30pm - 6:45pm at YogaMotion Academy over on the north end of town. Drop-ins are welcome, and I’d love for you to join us!

Now, this is just a very-brief introduction to the wild-world of yin yoga, so stay tuned for more posts where we dive in further! Anything in particular your curious or confused about? Comment below!

“The practice of Yoga brings us face to face with the extraordinary complexity of our own being.”
Sri Aurobindo

Becoming a yoga teacher is a path I never expected myself to find myself on, yet here I am. Musings turned into a dream, and that dream turned into a plan, and that plan finally turned into action. I have recently begun my yoga teacher training journey, and holy cow, what a journey it shall be!

Over these next 9 months, I will complete a rigorous daily home study everyday and attend 9 long weekend modules. This is not a "spend two weeks in Bali and come back an enlightened yoga teacher" type of program. This is intended to be a very comprehensive, transforming experience... after all, change, growth, and learning all take time! (For those curious, I am attending YogaMotion, a Bozeman, MT based program led by Nancy Ruby.) As I prepare for my second upcoming training weekend, I thought I would reflect upon my first weekend of training and my first month of home study!

Even though we began on a Friday afternoon, I had my bag and mat packed and ready to go by 8 am. To say I was nervous would be an understatement.... Flashbacks to the first days of school showed a similar image to the nervous yogini pacing around her living room... "What if I don't know anything? What if I don't make friends? Wait, do I even know where it is? What if its too hard?"

Not surprisingly, however, when we all gathered together that evening, most everyone was experiencing the same batch of nerves! What followed was an incredibly powerful, challenging, and information-packed weekend that left me both exhausted and empowered.

A few notes on the weekend:

*There are five generations of people attending my yoga teacher training. Five! How incredible is it that we all have such different experiences in both life and yoga, and we all found ourselves in the same place.

*Tadasana is such an active pose! I had spent some time working on this pose in the past, but there are so many important details to pay attention to.

*It was eye-opening the differences in experience during a relaxation breath exercise. What may calm and ground you may cause others discomfort or anxiety. We all have our own unique experience with yoga.

*What way is your pelvis tilting? My posture quickly improved once I started focusing on pelvic tilt, and since then I constantly check in with my alignment (I've corrected my posture twice so far in just righting this blog post!).

*Approaching yoga with a beginners mind is a great way to reset yourself, however frustrating it may be at the time...my ego definitely popped up during some of the more challenging practices: "Why am I having such a hard time with this? I've been practicing yoga for a long time!"  By recognizing this was merely ego, however, I was able to better recognize the difference between what your mind wants you do you in your yoga practice versus what your body will best benefit from that day.

Thus far, home study has been difficult. I still have all my good study habits from college filed away, but actually executing them is a definite work in progress. I came down with a cold that knocked me on my butt for about a week, and then dealing with some serious and sad family matters has made for a somewhat turbulent home life, all of which put me back a handful of assignments. Then came the dread and doubt: "Oh no, I'm so far behind. I'll never catch up. How will I have enough time? Do I catch up first or do I work on today's assignments? How bad is it that my personal practice is lacking lately? What should I focus on? Can I actually handle this?"

As much as I'd like to say I woke up one morning, realized I was being silly, and got all of my work done, I can't. The shift didn't come overnight. I started slowly chipping away at assignments, sometimes in full swing and sometimes in little bits. Mostly importantly, I tried to stop being so hard on myself. Perfection isn't going to happen this quickly; frankly, it's never going to. New habits aren't going to form instantly just because I will them too. This is not just learning to be a yoga teacher. This a transformation of self. Change and transformation can bring about great things, but they can also be difficult and uncomfortable. I am learning to be comfortable with the uncomfortable. Trust the process. Trust myself.

“The real payoff of a yoga practice, I came to see, is not a perfect handstand or a deeper forward bend—it is the newly born self that each day steps off the yoga mat and back into life.” 

Rolf Gates

Last fall, I began attending a small weekly yoga class, run by a wonderfully kind and experienced yogini who converted her home into a working yoga studio. After about an hour long class (which ranges from yin to ashtanga style, and always includes laughter and helpful assistance), we settle in for savasana. Once our instructor Chris ensures that we are all comfortable and relaxed (she provides all props, including cozy blankets and hot massage rocks to lay on for sore muscles), she typically reads us an excerpt from an article or book. While completely surrendered in savasana, I felt the words met no resistance and poured directly into my soul. By what I am convinced is some sort of yogini mind-reading magic, she would somehow choose passages that spoke directly to my current situations. I recall one day that the passage was so timely and encouraged me to release my fear, and I found myself needing a few moments extra to wipe away a few tears as well. On the days that I was particularly moved, I would ask where the passage came from. Her answer: Meditations from the Mat.

Meditations from the Mat is a book by Rolf Gates, and I recommend it to anyone with even the slightest interest in yoga. Divided into 365 passages for daily reading, each chapter studies all of the aspects of the 8 limbs of yoga in a very approachable manner, with tips and insights along the way.

I like to have it close to my yoga mat each day, so that once I finish savasana, I can sit with my tea and read a passage. Here is a quote I came across today that I absolutely love:

“Love is not a thought, it is an action. And each loving action that we take infuses us with more energy for loving action in the future.” 

Do you have a favorite yoga book right now? 

"I honor the place in your where the entire universe resides... a place of light, of love, of truth, of peace, of wisdom. I honor the place in you where when you are in that place and I am in that place there is only one of us."

Mohandas K. Gandhi

If you've been to a yoga class (or probably even if you haven't), you've heard the term: "Namaste."

What does it mean?

In Sanskrit, the word ‘namah' means bow, ‘as’ means I, and ‘te’ means you, translating into “I bow to you.” Due to a varying language translations, there are many additional interpretations, but every translation contains the same essential intention:

The Divine light in me honors the Divine light in you.

Used by Hindus, Buddhists, Muslims, Sikhs, and other religions, it is commonly said with a slight bow and hands in prayer position either at the heart or raised to the forehead. It can be a greeting or a closing, or simply a way to acknowledge someone's blessed spirit.

So namaste, my beautiful friends, and may the light, love, beauty, power, gratitude, spirit, and strength in me honor that within you.

"Body is not stiff, mind is stiff." 

Sri Krishna Pattabhi Jois

I have ridiculously tight hamstrings. Like, "can barely touch my toes on a good day" tight. I dream of one day having my heels touch the mat during downward dog. However, until that day, I am doing what I can to increase my flexibility and softly stretch my tight muscles.

Thankfully, one of my favorite tricks can be easily done at home for a few minutes everyday with some amazing results! All you need? A tennis ball!

Before beginning, I like to stretch down to see how far I can reach so I can compare afterwards and to measure my progress over time. I've found that even after only one session, I can gain a few inches of reach.

Standing up tall, start by rolling the tennis ball under your feet with moderate pressure. If you have trouble keeping your balance, stand close to a wall so you can use it as a prop. Make sure to massage from the front to the back of your foot, including under your toes. After you have done one foot for a minimum of 2 minutes, switch to the other foot. It is as easy as that!

This technique is wonderful for people who are on their feet all day. Do this when you get home after a long day and feel all that tension melt away! (It seems to work faster than attempting to subtly imply to your significant other that you would appreciate a foot massage. I may be known to attempt this technique with varying success: *cough... cough... foot sneaks onto lap... "Whoops... well since it is there, do you mind getting me a foot rub, please?"*)

Try using this technique once a day. I usually do it every morning along with my usual yoga routine. See where it fits best into your schedule. You could even keep a tennis ball under your desk to do this at work!

Make sure to listen to your body. It is possible to hurt yourself by overdoing it, so pay attention to pressure and time.

A little tip from personal experience: keep your tennis ball in a drawer so it doesn't get covered in dog slobber! Yuck!

Do you have tight hamstrings too? Have you used this trick before? Happy stretching!

"Sun salutations can energize and warm you, even on the darkest, coldest winter day."

Carol Krucoff

Known in Sanskrit as Surya Namaskara, sun salutations are a common core set of yoga asanas that are great way to warm up your body, stretch it out, and give it a little work out before your day. Additionally, many yogis like to begin their longer yoga practice with sun salutations as well. I have found that even on especially sleepy morning, my initial morning sun salutes quickly help me awaken and center, so I often like to prolong my time on the mat and transition into a more in-depth practice.

Sun salutations are a great way to honor the brilliant sun, the earth, and the life that they forms, so this practice is a time to be mindful and radiate gratitude. During my most recent trip to the coast, I was so overwhelmed with gratitude for Mother Earth that I found it necessary to "stop, drop, and yoga"!

The following video illustrates my current favorite sun salutation variation. Given the loose sand, my practice is a little faster and less exact than usual (thus the slipping and sliding). However, when you are given the opportunity to stick your toes in the sand and connect with the natural world around you, you take it! Remember: it is a yoga practice, not a yoga perfect!

Note: Basic sun salutes do not include all of the asanas I have incorporated in this practice, such as three-legged downward dog, warrior 1+2, or triangle pose. I currently am working on a post that will give a breakdown of a common sun salutation, so stay tuned!

This was such a lovely experience, because what better way to remind yourself to maintain your "ocean yoga breath" than listening to the waves beside you?!

PS: If you look closely, you can see the dingo exploring the beach in the background!

Do you do daily sun salutations? Do you have a favorite variation?

Today was a beautiful / uplifting /  marvelous / spectacular day.

Why, you ask?

Well, the sun was shining, smiles and laughter were in abundance, and my Zenned Out order arrived!

Check out the gorgeous packaging it came in! They even included a lovely magnet.

Let me rewind briefly to a week or so ago:

This summer, my lil' dingo and I shared our 4th year together, and I have been wanting to find him a special ID tag to celebrate his unique and clever soul. So while perusing Etsy one day, I was struck with inspiration to reach out to one of my favorite jeweler: Zenned Out.

Zenned Out is lovely little shop based out of Arizona that creates stunning handmade jewelry for the modern yogi! I have been a fan of their jewelry for a while (aka they have made frequent appearances in my Pinterest and Etsy boards), but I always been indecisive on what to order first. When I approached them about potentially creating a custom dog tag for Riggs, they got back to me lickity-split: Yes!

Fast-forward back to the present: it is finally here!

The hamsa on the top of the piece, which contains an evil eye, is for protection. Given Riggs's curious nature, along with his official title as my adventure co-pilot, I thought it would be a perfect symbol for him to wear everyday. Below his information, Zenned Out also included a lotus. Lotus flowers grow up from murky, muddy pools until blossom above the surface, which I feel wonderfully represents Riggs's past. Before he came into my life, he was found as a stray in Wyoming who was malnourished, fearful, and obvious traumatized from previous abuse. Now, after years of love and care, he has blossomed into a loving, playful hound who always ensures I am happy and safe.

Here's the lil goober modeling his new tag on our afternoon hike to the water falls.

However, now that Riggs's has some Zenned Out bling, I am getting a little jealous! I suppose it is time to pick one for myself... but which one?

chakra rings / no mud no lotus necklace / moon phase bracelet / labradorite moonstone ring / om mani padme hum ring

If you are unfamiliar with Zenned Out, click here to head over to their page and show them some love! Thanks again Zenned Out!

PS: As you probably noticed, that is not my phone number pictured above. Hooray for Photoshop protecting my privacy!

I am a big believer in nighttime yoga. I fall asleep faster, sleep deeper, and feel more relaxed the next morning. My only issue? I get so relaxed afterwards that the journey from my yoga mat to the bed seems a million miles away! My solution? Yoga in bed! Once you are done, close your eyes and drift off... perfect!

Unlike the typical, fast-paced yoga class you may have attended at your yoga studio or gym, this practice is very yin based: slow, relaxing, and deep. Spend a little while in each pose to enjoy all of the lovely benefits.

This is a short and sweet version of my nightly routine... aka: no excuses not to do it! Some nights I spend more time and add in additional poses, but at the very least, I do this routine nightly to release any stress and tension (and recommend you do the same).

Begin by sitting cross legged in the center of your bed. With your back straight, center yourself by focusing on your breath. Hands can either rest on your knees or held in front of your chest in prayer. Using Ujjayi breathing (yoga breathing where your breath sounds similar to ocean waves), take the first few moments of your practice to let go of the day's events and stress.

Place your right hand on your left knee and your left hand behind your back. Exhale while gently twist your torso to the left, and allow your gaze to follow. Breathe in deeply and allow the breath to fill the empty space being created by your stretch. Slowly release, and repeat on the right side.

Turn to face a wall (or your headboard). Laying flat on your back, scoot your butt a few inches away from the wall, and place your legs straight up against it. Relax into the pose, and make sure not to lock your knees. If the stretch is too much, back away slightly from the wall. Remember to breathe in deeply, and feel the breath filling your belly as you sink heavier into the bed.  Remain here for a full minute or two.

Next, lie on your back with your knees bent. With an exhale, bend both legs back towards your belly. Inhale and grip the outsides of your feet with your hands. Bring your knees towards your armpits by opening your knees slightly wider than your torso. Make sure your ankles are stacked over your knees so your shins are perpendicular with the bed. Breathe deeply, and slowly pull your hands down to increase the stretch to a point you feel comfortable with.

When you are ready, return to laying flat on your back with your arms and legs stretched out slightly away from your body. The goal is total relaxation, so if need be, place a pillow to support under your legs. Remain here for at least five minutes. If you're like me, however, you will snoring pretty quickly!

Enjoy the restful sleep, and namaste!