Focus Forward Friday: Rabbit Pose

Photo above via the Bikram Yoga Women's Retreat on Facebook. 

Photo below by yours truly!

Focus Forward Friday: 

A weekly ritual for deepening your practice.

Today's focus: rabbit pose. Anyone out there love this asana? It's the deepest forward fold in the Bikram series, and a great compression posture that comes pretty late in the floor series. 

I find that I have a love-hate relationship with this posture, mostly because of my tight cervical spine. I have to be really careful not to overdo it or go too far... yet at the same time, on days when my neck needs it, Rabbit can be the best medicine! It's one of the most healing postures I've found in Bikram.

My advice for those new to rabbit? Really put a lot of weight into your hands. Pull harder than you think you need to. And do use a towel over your heels. I know some studios teach against this, but that's disappointing to me. You don't want the chance of slipping and throwing your neck out of whack. 

Whatever your studio's dialogue style, be sure to take it slow in this posture, and don't expect results overnight. It can take a long time to feel the stretch move from your neck down your spine, but once you do it's totally worth it!

Photo via Bikram Yoga San Antonio.

Another tip: introduce your belly to your spine and really suck your tummy in. By clearing this space in your abdomen, you'll be able to stretch farther and with more ease. Like in Standing Head to Knee, this is a critical first step for this posture. And a reason not to eat much before class!

Rabbit is also great if you've got a cold or have thyroid problems (it's supposed to aid immunity and balance hormones). Score!

To read more about rabbit pose from Bikram headquarters, click here.

Photo via Bikram's site.

Finally, a little explanation about this series. I realized the other day it's not exactly clear what Focus Forward Friday really is, or why I started it. So I wanted to give you all the whole story :)

Photo via Threading in the Choirs.

Focus Forward Friday is a weekly reminder here on the blog. Its main purpose is to remind you of your own strength and that you have the choice to place your focus where you want it to be -- and that goes for when you're in yoga class or not on the mat!

Wherever you are, you have the power to focus forward. To focus on the present moment. To see yourself in the mirror, doing your yoga -- or see your true self, living your life -- wherever you are right now.

But only if you want to.

The series is also a weekly exploration of where a dedicated yogi should place his or her focus. Each topic I choose is meant to inspire you to think more deeply about how you use your yoga both on and off the mat.

You can think of Focus Forward Friday as a little party every week on the blog. Photo via Max Wanger.

The bottom line behind the series is to get you thinking creatively about how to live your yoga one week at a time. I hope it helps! 

If you have any feedback, please feel free to leave a comment below. Or chime in with a topic you'd love to see me post on next Friday! I'd love to hear from you.

Have a happy weekend, all. Enjoy spring time floating in the air! Get some time with your loved ones and go for a bike ride or have a picnic. I'll be enjoying some time in the hot room, with my Hubs, and with my cousins from North Carolina.

Namaste.

Photo via Sloan Photography.

Focus Forward Friday: Eat (or Don't) Before Class

Photo via A Clock Without Hands.

Focus Forward Friday: 

A weekly ritual for deepening your practice.

Today's focus: eating well. What do you eat before class, yogis? Do you have any special foods that go well with a Bikram class, or Vinyasa flow, or yin yoga?

Do you change your eating patterns depending on what style you're about to practice?

I find that what I eat and drink before a yoga class makes a huge difference. For example: no heavy foods for at least 3 hours up to a Bikram class. I usually stick with fruit, maybe a granola bar or yogurt or piece of cheese if I'm starving within the hour of class.

Drinking tons of water and coconut water (plus YogaEarth!) always helps me stay hydrated in the heat, too.

What do you like to eat and drink before yoga? I'm guessing no clam chowder... but that photo looked too tasty not to share :) Makes me miss San Francisco and the Wharf!


Happy Friday, all.

Photos via A Vagabond Bond.

Focus Forward Friday: Have Fun Doing Your Yoga

 Photos via FYeahYoga on Tumblr.

Focus Forward Friday: 

A weekly ritual for deepening your practice.

Today's focus: have fun! Sometimes yoga can feel so serious. Or scripted. Or formal. My challenge to you on this beautiful, bright Friday is to lighten up. Have fun with your yoga! Do a headstand just because you feel like it, not because it's required in class.

Play. Be lighthearted. Enjoy!

Focus Forward Friday: Do Nothing

Photo by Jonas Peterson, one of my favorite wedding photographers.

Focus Forward Friday: 

A weekly ritual for deepening your practice.

Today's focus: sit still. Can you slow down for a full two minutes and just breathe? I just stumbled upon this amazing site and I am entranced by it. Try taking a break in the middle of your day -- whether you're at the office working, about to start your car and drive somewhere, shopping at the grocery store, or just relaxing at home.

Two minutes of silence, stillness and meditation can do wonders!

Focus Forward Friday: Get Sponsored to Do Yoga

Photo via Coffee and Yoga.

Focus Forward Friday: 
A weekly ritual for deepening your practice.

Today's focus: the blog sponsorship. Did you read my recent post on how you can get free classes, sweet yoga wear, green products, and a whole bunch of awesome custom yoga advice and motivation from yours truly?

If you missed out, here are the details again.

Who: any yogi, male or female, any age, any location, who practices any style of yoga (not just Bikram!).

When: apps due by the end of January (I can extend the deadline by a few days if you need a bit of extra time). Winners will be announced in early February.

Sponsorship may also induce happiness, relaxation and mind-body connection. 

Photos via Coffee and Yoga.

What: if you are chosen, you'll get a bunch of sweet perks. Free yoga classes (details to be determined). Lots of loot (yoga wear, cool products, treats from me and other blog partners). Excellent advice from an advanced Bikram student who's practiced a variety of styles and who's passionate about sharing yoga with others (and teaching one day!). Ongoing communication. The chance to write for the blog, promote it to your yoga community, and watch it grow. And much, much more! 

How: email me at aliveinthefire at gmail dot com for an application. Then I'll send you the form to fill out with more info on your background, your yoga practice, and what you plan to bring to the blog space and community if you are chosen. Note: you'll want to be sure to read the fine print and sign digitally before you send back. Photos welcome, too! I like being able to put names to faces, and if you've got a shot of yourself doing your favorite posture, that's perfect.


A quick note: only dedicated yogis need apply. I plan to choose someone as my go-to person for discussing yoga-related topics and creative ideas for the blog. I expect to find someone who's creative, fun, laid-back, punctual, hardworking, and kind. I want someone with extreme enthusiasm for their yoga, for the blog, and for making positive changes in their life. If you're not ready to make the commitment, please don't ask for an application.


Along the same lines: please feel free to use your creativity here! You'll need to fill out the application, but if you are so inclined to add to it, share the blog with your friends, increase the followers and invite people to check out the Twitter, by all means -- go for it! Going above and beyond won't hurt your chances :)


Are you ready to take your yoga practice to the next level? 


Contact me today. (aliveinthefire at gmail dot com)

This is not the end; there is no end in yoga. Photo via Coffee and Yoga.

Focus Forward Friday: Do More Than Bikram

Photos via Google and the Breakti website. Go Anya!

Focus Forward Friday: 
A weekly ritual for deepening your practice.

Today's focus: trying new styles. Have you ever taken a hot Vinyasa flow class? Or tried Forrest yoga? What about Breakti? I bet you'd be up for a little breakdancing along with your yoga flow. I certainly would!

This month I've been adventuring around Chicago to new studios, and my body has been thanking me for trying new postures, meeting new teachers, and mixing it up on the mat.

I highly recommend you expand your Bikram practice with a few other classes each week. Often studios have intro specials or free community classes if your budget is an issue. You can always contact teachers and studio owners, too, and see if you can work something out.

If you've tried a new style you love, share a comment below! I'd love to hear how expanding your practice has helped your yoga, physically and mentally. I'd also love to hear if you have a favorite yoga book or DVD you're into lately.

I'll be sharing some stories very soon about practicing at a California Bikram studio, at TruHarmony Chicago (vinyasa), and at YogaNow Chicago (a Forrest class). Stay tuned!

Namaste and happy Friday, all. Enjoy your yoga!

Focus Forward Friday: Breathe Deep

Illustration via Daily Cup of Yoga. Look at those pranayama lungs!

Focus Forward Friday: 
A weekly ritual for deepening your practice.

Today's focus: breathing deeply. How are you doing with your Pranayama at the start of class? Are you opening up, expanding your lungs, breathing deeply to the point of feeling a bit lightheaded?

If not, consider trying to bring in more sips of air, even when you think you're done. I can guarantee it will increase your power and endurance in class, and make you feel like you're glowing from the inside out!

Got a smartphone? Check out this awesome Pranayama app!

Also try this YouTube vid for more info and practice. 

Hope you're having a happy, healthy Friday. What are you up to this weekend?

Focus Forward Friday: Share Your Story

Photo by farm1.static on Flickr Photo via Dudes Doing Yoga.

Focus Forward Friday: 
A weekly ritual for deepening your practice.

Today's focus: the Real Men Do Yoga series! I couldn't be more excited about launching this new feature on Alive in the Fire and I highly encourage you to write in and participate. Comment on the stories. Think about how gender affects our yoga, how we can change stereotypes, how we can make yoga an inviting and non-judgmental practice.

Then share your thoughts!

Have you considered your yoga story and what makes your practice unique? How has yoga transformed you?

Photo via Dudes Doing Yoga. Seriously, if you can do this, you need to write in!

I'm especially looking for guys who yoga to tell their story about life on the mat and what it's like being in the minority (or not) in class. I'd also love to hear from women who have compelling opinions about gender and yoga, who have guy friends and family who practice, or who have respect for their fellow male instructors and yogis.

I want the Real Men Do Yoga series to be electric and dynamic. I want it to get people talking, whether they practice or not (and maybe it'll bring someone to the mat who otherwise never would have planned to try yoga). I want it to be an ongoing conversation between yogis in a respectful, open and creative environment.

Most of all, I want to hear from you! Get talkin'.

Photo via Dudes Doing Yoga.

Focus Forward Friday: Be Fearless

Happy with heights, from the Navy Pier ferris wheel. Now for calm in front of crowds...

Photo by Brandon Kidd.

Focus Forward Friday: A weekly ritual for deepening your Bikram practice.

Today's focus: fearlessness. We all face fears, irrational or not, in our lives. Fears of growing up. Fears of letting go. Fears of being seen for who we really are.

In the Hot Room, I often find myself building up fears instead of listening to the dialogue and taking each posture one step at a time. After Standing Separate Leg Stretching I'll feel my heart pounding and my head throbbing; sometimes, my eyesight dims and I get the sensation that I could pass out. I'll sit down immediately -- or, just as often, sit out the first set if I'm feeling scared.

Then there's Camel. I work up the posture in my mind like it's going to be the worst thing that's happened all day, when often breathing right through it helps me realize it's a huge relief. I head into Savasana feeling refreshed by new energy and a release of tension in my back.

Which postures do you sit out because of fear?

Who haven't you approached in your life because you're holding back, frightened of what might happen if you spoke your mind?

Have you thought about why your fears have the best of you?

Feeling nervous? Check out this online mag to read inspiring stories by gutsy leaders.

One talented lady I met at the Seth Godin conference publishes a fantastic magazine about individuals who refuse to give in to fear. As their site states, Fear.Less is a free online mag that empowers people through unique stories of overcoming fear. The subjects range from business leaders and artists to scientists and people who've survived extreme experiences. They understand that fear is intense. It's universal. And though it consumes us, we don't have to live with it!

I'd encourage you to check out some of the stories of bravery and daring listed on the site. You can also follow Fear.Less on Facebook and Twitter, or submit your own story.

I encourage you to take pride in facing your fears. For me, lately I've been able to move past my anxiety about public speaking. I taught a yoga class at NU to over 35 people a few weeks ago. And this week I presented to a small entrepreneurship class on marketing to promote my freelance editing company, editZING. For each, I felt calm and capable in front of the crowd. Instead of shaking in my boots, I just breathed right through it.

Share your stories of fearlessness in the comments below, and have a bold weekend!

Seth Godin, fearless Linchpin leader.

Focus Forward Friday: Take Your Yoga with You!

Lindsay on top of a west-coast mountain doing Triangle. She is mighty!

Focus Forward Friday: A weekly ritual for deepening your Bikram practice.

Today's focus: travel! It's time to celebrate the upcoming trips that Hubs and I have coming up: Thanksgiving in Minneapolis, first week of December in Puerto Rico (for work), and Christmastime in California. I'm so excited!

I'm also thrilled to try some postures in exotic locations: maybe on the beach, in the woods, or even by a lake. Perhaps I can fit in a few classes at new studios.

Do you take your yoga with you when you travel?

Bailey at the beach. Love that Balancing Stick!

A graceful backbend.

My CA friend Lauren does a playful headstand overlooking San Francisco.

I love enjoying nature in an urban setting. Nice Standing Bow, lady!

Focus Forward Friday: Follow the Blog!

If this were a painting, I'd call it "Illumination."

Here at Alive in the Fire, you never know when you might win something awesome just for following along.

Focus Forward Friday: A weekly ritual for deepening your Bikram practice.

Today's focus: unexpected rewards. So I recently posted on Twitter that the first person to click "Follow" on Alive in the Fire after reading the tweet would win a special surprise. Congrats, Jose Pena, you were first!

And many thanks to Christina, HealthOC, and Kate for also adding the blog to your list of reads. Welcome, lovely yogis. It's wonderful to have you here. Also, if you're not yet a regular follower, I'd love if you'd click the little button to the right and stick around. I'd also love to hear from you!

Anyway, I just wanted to show you the prize I put together for Jose. It includes a cool note:

Custom art-note, woohoo!

I also included some stellar supplements for keeping hydrated in and out of the hot room:

• Hammer Nutrition gel & fortified drink mix
• emergenC lemon/lime vitamin drink packets
• Balance and Vitality YogaEarth nutrition mixes for pre-practice and post-practice

Hopefully this little care package will inspire all of you to keep up on your electrolytes and vitamins especially as the weather turns colder. Tis the season for colds and the flu!

Also remember: you never know what benefits you might discover simply by trying something new. Next time you're in Standing Bow pose, what if you held it the whole 60 seconds? What if, in Camel, instead of getting overwhelmed, you just surrendered to the moment and enjoyed the release in your spine and neck? What if you left your water on the floor during "Party Time" and just focused on your breath instead?

Bikram says, "If you can, you must." Can you take the harder path? 

Can you love your neighbor as yourself? 

Can you let go? 

You must. And guess what? The rewards will follow.