Winter Yoga, Wing Night & The Greatest Feeling

A crowded class reminds you to find your private practice. Photo via Coffee and Yoga.

Class was super crowded last night at the studio. Lots of beginners around. Looks like a lot of New Year's resolutions have been set!


The mats were lined up in neat rows, lots of yogis packed into the room. All the commotion and bustle really pumped me up. I warmed up with big smiles, and energy coursing through me. I love a good crowded class.

Breathe together, move together. That's the yoga. Photo via Lululemon's Flickr photostream.

What's funny is I arrived there with my good friend Lindsay, who's a Bikram teacher and massage therapist at the studio, and we both entered the Hot Room separately to set up our mats. Little did I know, I had plopped my stuff down right next to hers!

The close quarters made for an inspiring class. Linds is a super yogi and having her next to me during the postures gave me the motivation to push a little harder, focus a little stronger, and let go of the crazy energy from the beginners in the room.

That's Lindsay at her Teacher Training in Acapulco. She is an incredible yogi!

Being close to other yogis in the room also brought my thoughts to Teacher Training. I seriously can't wait to be there!


On some days it feels like I've got a lot of preparing to do before I go. I want to have at least the first four  postures down before Training, plus I could really use a challenge or two before I kill myself for 90 minutes... twice a day, for three months! Ha.


On other days, though, I feel ready to pack up a little suitcase and get my ass to the Big Tent right away. I've got my wardrobe of tiny shorts and sports bras, my set of yoga mats, my Bengal tiger strength and English Bulldog determination. I've got my open mind and willingness to let go. I'm ready, right?


And especially after crowded classes like last night's, I just can't help but imagine the energy in the room with Bikram up front and a bunch of advanced, eager trainees lining the floor from wall to wall. It has to be electric!

Standing Bow next to Standing Bow. Gotta love a crowded class! Photo via Lululemon's Flickr photostream.

Regardless of when I get to Training, I am very grateful to know that it is a goal I will turn to reality. It's not a "new year's resolution." It's a life goal. It will happen... "eventually or in the future." (And for those who are curious, it's looking like Fall 2011 is going to be my time, but nothing is set yet. I will keep you posted for sure!)


After class was super fun, too. The Hubs, the Professional Best Man, and I have a tradition of enjoying all-you-can-eat wings at Merle's Barbecue in Evanston on Wednesday nights. I mean, how can you pass up high-quality wings at only $4.50?! Plus, they have just about the tastiest lemonade around town.

Delicious wings and great company made for a lovely Wednesday wing night!

It was super busy at Merle's last night, so we sort of made an evening of it. I was so happy and content as we sat munching chips and guac and discussing our favorite types of dogs and where we want to live when we grow up.


In both the hot room and at the restaurant, I felt surrounded by love and friends. A sense of community inspires me. There seemed to be a living pulse in the air. It really energized me!


I can't wait to get back to class -- both at Bikram Yoga Evanston and other studios in the area. One of my goals this year is to expand my practice into new forms. I am hoping to buy a few DVDs for at-home practice (to meet my budget), as well as review some local studios on the blog (and hopefully score a few free classes here and there). There are plenty of cheap or free community classes as well!


The greatest feeling of all is to be surrounded by your fellow yogis as you work through class.


The surrender, the energy, the love in the room: it's overwhelming and wonderful. All at once. All together. All you need: your yoga!

Practicing with Pain

Photo via cognitive.distortion on Flickr.

Recently I received an email from a reader who was wondering about how to do Bikram yoga while dealing with back and neck pain. Since I can totally relate, I thought I'd share a little post about recommendations from some of my teachers, plus a bit from The Boss himself!

Here are some basic tips to keep in mind:

• Always speak with a teacher in person for the best advice. Don't be scared to ask; instructors are there to help! Be specific about your pain and be honest about prior injury, too.
• Only practice with a certified Bikram instructor and always consult your doctor if you are unsure whether you should be practicing.
• Be careful, move slowly, and stop if you experience sharp pain. Don't hurt yourself by going too far just because you see yogis around you advancing in the posture.
• The right way is the hard way!
• Lengthen the spine before bending it.
• Follow the dialogue! Listen for steps and be sure to do them in the right order. For example, in Padahastasana you bring your upper body to the thighs before you lock the knees. In Separate Leg Stretching, you empty the stomach and suck it in before you stretch.

 Photo via Prana.

From Stuart, studio director at Bikram Yoga Evanston:

Try the right way and do the best you can.  It may be uncomfortable and that's OK. 

From Nancy at 105 Yoga in Oak Park, Chicago:

It's hard to assess pain for a person I haven't seen or talked to. Your best bet is to talk to your teacher in person and tell them exactly where you feel pain.

Sometimes you get a stiff neck from sleeping wrong or tweaking it somehow, in which case, Pranayama is awesome.  It will hurt and be uncomfortable but it should feel better after the breathing and definitely after class.  If this is something that is bothering you every time you do Pranayama, you might be doing it wrong.  If you've just started practicing, you might not be used to moving your head and neck that way.  If you've been practicing for a while, you might be doing it wrong. 

With all of the above said, if it's painful, definitely back off a bit.  But I would really encourage you to speak with your teachers about any pain and in order to make sure you're doing postures the right way.

Photo via Good Luck Cleo on Flickr.

From Lindsay at Bikram Yoga Evanston, 

who's also a massage therapist and owner of Omai Bodyworks:

What to do when you're experiencing discomfort depends on the quality of pain, and if you have any previous injuries. If you have some sort of osteo-arthritis or disk degeneration I would say to only go back in backbends and Pranayama to the point of pain (or keep your head upright if you can't move it backwards at all). 

If there's no previous stuff going on, my recommendation would be to try to focus on lengthening up before tilting the head back in Pranayama. A lot of people just drop the head back, which crunches the vertebrae, and it's important to never do that (in any posture). It is all about lengthening first, and then moving. 

Also, make sure the shoulders are relaxed away from the ears, as hunching the shoulders puts a lot of undue stress on the neck/shoulder/upper back region. If you are able to move the head backwards, even a little bit, you should focus on really squeezing the elbows together in front of the body (to increase the space between her shoulderblades on the backside of the body). 

Especially when you first start doing the yoga, the body hurts as it is opening and adjusting to the postures. The body will follow the path of least resistance, and a lot of these movements are completely foreign to a lot of people, so it can be painful in the beginning... The body will fight initially. But the right way is the hard way :)

Photo via Prana.

From Bikram Choudhury and the Bikram Yoga site:

Beginning with Half Moon, my series of exercises is designed to make your shocked and shriveled spine work to both sides, to the back, and then to the front. Only by exercising in all directions can your spine be healthy; and only with a healthy spine can you have a healthy nervous system.

If your chronic problem is something such as sciatic pain, lumbago, sore back muscles, whiplash, vertebrae out of line, shoulder trouble, radiating pains down the arms, tension headaches, swayback, spinal curvature, pinched nerves, or "something not quite right that the doctor said I ought to watch," stop watching. Act! Get to work on these exercises. Even those who have had spinal surgery should get to work--with their doctor's okay and a qualified teacher who can lead them in my particular series of exercises.

People with slipped disc are often in such pain that Yoga seems further torture. However, in numerous slipped disc cases, determined yoga can save the day. So endure the pain. But please note that those with slipped disc should also work under the supervision of a qualified instructor using my exact series of exercises and the safety rules laid down in the dialogue, in my book, and on my website.

Photo via Thanaruth Phomveha on Flickr.

Please follow the instructions carefully when you are doing forward bends. For example, in the half moon (Padahastasana series), the instructions are to bring your torso on your thighs, chest to the knees, no light space anywhere between the torso and the thighs. If you try to straighten your legs without having this first part accomplished, you can create pain in your lower back. Also keep in mind the instruction "360 degrees stretching." What that means is to make the stretch even throughout the whole back side of the body.

You also want to follow these guidelines in separate leg stretching. Bikram says, "Suck in your stomach and bend your upper body down from your lower spine  towards the floor." It is difficult to suck in your stomach unless you exhale, so make sure to exhale as you fold forward. When you suck in your stomach, it supports the whole pelvis to roll forwards with the rest of your spine--this eliminates strain in the lower back.

Working carefully, mindfully, allowing your breath to flow with your movement will help you to gradually deepen your experience of the postures.

Photo by Alice Beasley via A Cup of Jo.

If you have more questions or comments, please include them below. Namaste!

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.

Mr. Bald Yoga Guru Guy's Handstands After Class: Intimidated Much?

Photo Via Mark Ray

You know the feeling: complete overwhelm. Maybe it's the heat; maybe it's the sweat. The simple thought of being locked in the torture chamber for 90 minutes. Increased heart rate? Labored breathing?

Oh, wait. Maybe the reason you're feeling a bit stunned and terrified has to do with none of the above.

Maybe it's your hot neighbor. Or better yet: the teacher standing up on the podium there. Or the day when you unexpectedly find yourself side-by-side with that well-built, well-practiced Bikram instructor, their lovely muscles shiny with sweat and oh-so-close to your very own mat.

Throughout pranayama breathing, you find yourself sporadically glancing their way. Your eyes meet for a moment in the mirror, as a rush of embarrassment floods your cheeks. Great: now your face is red from the heat and the shame of revealing your interest in the other yogi's currently seriously-flexible shoulders and audible throat-like-a-valve inhales.

Let's be honest: we've all experienced intimidation in the hot room. There are those days where we wish the notion of competition didn't get in the way of a posture's integrity, and we push past our edge for the wrong reasons.

Or, in my case, I look around the room after class to discover a teacher who I find rather intimidating executing beautiful, bold, sturdy handstands. I mean, we're talking muscular strength in all its glory. Balance and grace and tenacity all rolled into one vigorous posture. And this is after class, people! Most everyone else in the room is half-asleep, doggedly making their way to the door, or oogling in his direction.

Don't get me wrong, but I felt a tinge of jealousy as I watched him fling his legs skyward with athletic control and freeze in the statuesque spot. Jeez, I thought to myself. I wonder if I could ever do that?

It was a momentary blend of feeling like a miserably-inexperienced yogi with little potential, but then simultaneously realizing how long it must have taken to develop such a skill. It was inspiring.

In the same way that I've been intrigued by the teacher since my first class with him -- the calm, smooth tone of his voice as he delivers the dialogue, his fierce demands of yogis during class (especially his strictness when it comes to unifying the class), and (perhaps most of all), his bald, lovely, perfectly rounded head. His physique looks a bit like a statue itself, I've sometimes thought. And combined with his stern expression and posture, he seems a bit like an ancient Egyptian or some expert yoga guru or something.

A couple of days ago I experienced a breakthrough about this guy, though. For all of his outwardly exotic allure, his severity while leading class, and his mastery as a practicing yogi, I could make an equally compelling case for his normalcy.

He might sit behind the studio desk looking mysterious in his head wrap, but I'm pretty sure he doesn't mean intimidation by it.

And hey, when it comes to the yoga, we're all getting the same benefits, as long as we're working at our maximum.

It's just as Bikram reminds us: we should bring no expectations to the hot room. It should be a place where we go to lose, not boost, our own egos.

Truly falling in love with Bikram means bringing humility to our mat every time we practice -- and using that lack of pretentiousness to build a strong collective energy, an inspiring sense of grace, comfort, and love in the room. We use our humble hearts to welcome others -- no matter their level of flexibility or strength -- to the power and beauty of yoga.

The other night as I was leaving the studio after an energetic class with Mr. Bald Yoga Guru Guy, I made my way quietly to the door, ready to slip out unnoticed and into the post-Bikram bliss of the rest of my evening. Much to my surprise, he turned to me with a sheepish grin, a cheerful wave of his hand, and joyfully exclaimed, "Nice job tonight!"

I felt a little burst of butterflies in my stomach, the excitement of being recognized filling my core. In that little moment, I was so proud, so thankful for the practice. Grateful for the guidance of exceptional teachers, and for their mystique as a tool for bringing me to my knees and boosting me up at the same time.

Who knows: maybe someday we'll be doing those handstands side by side in the sultry mist of the Bikram studio, Mr. Bald Yoga Guru Guy. You just never know.

Photo Via Maui Yoga.