Category: self care

Compassionate Practice

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Compassion for others begins with kindness for ourselves. -Pema Chodron

I have been reflecting lately. As I look back on the last year, I strongly suspect that the theme of my 28th rotation around the sun was the realization that we’re all just trying to be our best selves using what we have. I feel as if that’s true enough statement for most of us. When I use the term ‘best’, it’s really just a quick and easy way of describing a state in my body, mind and heart that is safe, content and calm: like my own brand of homeostasis. It’s not just on a chemical or physiological level, it’s on a mental, emotional, physical and long-term sustainability level, too.  My ‘best’ state is my most ideal way of being, if you will.

 

I think a lot of people struggle not only to achieve their best state, but to even try to wrestle with what it means to be their best self. It’s such a unique thing, person to person, day to day. How am I supposed to know what that even is or looks like and how do I even begin to deal with maintaining it because it’s constantly changing? Eep. Just eep!

 

The last few years have seen the rise of trends such as mindfulness. The idea of being awakened, the rise and popularization of positivity as an often stringent mindset (Good Vibes Only!).  There is a proliferation of ideas relating to self-care: anything from the ‘Art of Tidying’ (thank you, Mari Kondo), to the increase of therapeutic strategies and concepts, due in large part to social media.

These include things like self-parenting, self-soothing, care relating to triggers, creating and maintaining boundaries, cultivating a practice of self-awareness or checking in. The list goes on and on, but at the core, aren’t these practices really things that people subscribe to or adopt in an attempt to deal with their lives? Or to try to find and ultimately maintain a state of calm, contentedness, safety, support and joy? 

The above are by and large coping mechanisms or mentalities that people adopt in order to make sense of this world, to better manage the anxieties and challenges that come with modern living. Are they bad? Are they good? Does it matter? At the end of the day, aren’t we all just gunning towards being able to feel healthy, happy, safe and confident in our own skins and within the constraints that create the lives we lead by doing what we can, when we can do it?  

Isn’t this all about trying to just be our best selves?

I can’t begin to describe what the point of life is. I don’t know the answer. I don’t even know what my own calling or purpose is, what my life is meant for.  Maybe that’s for me to discover during my 29th rotation around the sun. We are all muddling through life.  I am muddling through too and I can’t claim to be able to plot a trajectory or a course of action that works for everyone.

Like everyone else, I  cope with life in ways that are a unique blend of the resources that I have at my disposal and the concessions I’m willing to make to feel good in my body and in my mind while also maintaining an economic position that makes me feel safe in general, ultimately affording me the ability to worry less about actual resources and focus more on how I am really feeling. Priorities, resources and goal differ for each individual.

What is an effective way for me to achieve my ‘best’ is not the same for others. I’m a workaholic; it’s true. I don’t encourage anyone else to select that particular path, but it’s one that presently works for me. Will that always be the case? Only time will tell.

What I can say more broadly, though, is that when I realized that we’re all just literally trying to live our best lives, it allowed me to become more compassionate. I may not understand your choices, your rationalities or your decisions but frankly, it’s none of my business. I may not know your struggles or your challenges, but I can appreciate that life is hard, the struggle is real, and that given what you have, you’re doing your best.  When I am seeing that, feeling that, knowing that, then I can certainly do my best to try to be more understanding, more accepting, and more supportive. While I don’t know your specifics, I do believe in my bones that you’re doing your best. And that’s enough, valid and amazing.

 

Here’s some real talk now:

When we step onto our mats, when we enter the hot room or any type of practice space, we’re making a commitment to become a healthier version of ourselves: mentally, physically, spiritually, emotionally. This is a fact. We acknowledge the feelings in our bones; the tightness or stiffness of our joints or the fluidity of the muscles as they move against one another.  We are assessing our bodies and we’re taking inventory on what we have to work with in that moment, on any given day.

When we modify a posture or take a child’s pose, when we try a new pose for the first time, fail, try again, when we nail that posture for the first time, when we pause to take a breath, give ourselves permission to take a sip of water, ask for help, reach for a block to make a pose more accessible or when we look for options that suit us more and take those alternative poses because they serve us better even though no one else is, we’re acknowledging the resources we have at our disposal. We are recognizing our capabilities. We’re doing our best with what we have in that moment, in that day. Acknowledging that is a way of expressing compassion to ourselves.

When you allow that compassion to show up in your practice, when you let yourself make adjustments or pause to just breathe even at times when you’re not on your yoga mat, you’ll start to be more compassionate to yourself in general as a result. Not just in the practice, but for moments in your day. In practicing compassion for yourself, you’ll likely be more compassionate to those around you. We can really help each other by being supportive in the ways that we can, knowing what we have to give in the moment. Or learning to communicate better during the times when we can’t. Maybe that’s a step towards understanding. Maybe that’s a step towards connection. And maybe, just maybe, that’s how you build community.

 

With love, Rose

Yoga & Music: Is it a good thing?

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“Music gives soul to the universe, wings to the mind, flight to the imagination and life to everything.” Plato

Music is a universal language. It is healing and inspiring; music has the power to elevate our mood.  Music is certainly divine in its ability to transcend individual experience and to draw our consciousness inwards.

Yoga is a universal practice.  The practice of yoga, unites our breath with our movement, in turn creating balance, healing, and peace from within.  It is certainly divine in its ability to awaken consciousness and draw awareness inward.

Woah.

Now think of the two together. It’s a pretty beautiful pairing, right? From my personal experience, music and yoga are my two greatest loves in life.  To me my yoga practice set to music can be the most incredible combination.  However, it is such a highly personal topic and really a matter of preference. There are factors which could make it magical, and factors which could make it unfortunate.

What we’re trying to accomplish in yoga is a stilling of the fluctuations of the mind through breath and body awareness.  We practice a series of physical poses to distract our thoughts from the daily buzz. We then can focus our thoughts on the simplicity of only one physical movement at a time. If a student steps on their mat with that very intention, and the teacher begins to play music that they do not like, well, then their practice could be mediocre at best.

The music and the lyrics, and perhaps the volume could all have a negative effect. It could in fact speed up a student’s mind thought distractions.  The reality is if a person regularly practices in a quiet space, there is a very high probability that this will happen to them.

However, to build mental strength on and off their mat, they can accept their challenge for that particular class.  By tuning awareness inward their breath can act as an anchor and turns an obstacle into an opportunity to strengthen mental focus.  There is always noise around us, and being a bit of a metaphor for life, yoga teaches us to be at peace no matter what is happening outside of our bodies.

The effects of yoga can truly be magnified if the music that is being played is timed right, at the appropriate volume, and if you like it.  In your practice music can keep you rooted in the moment. It can pull your attention away from a busy mind and into the melody. Music can add grace and ease when poses become challenging.

The power of yoga combined with the power of music can really help elevate our experience in a yoga class therefore tuning us back into ourselves allowing for introspection.

I’ve been carried away by music.  I’ve been moved to tears on my mat as a song plays at just the right time, in just the right pose, at just the right time in my life.

It’s not always that way and music can add an unanticipated layer of effort to our practice sometimes.  But when the moment is right and the music strikes the right nerve, it’s simply magical.

Love,

Anna xo

 

The Power of Savasana

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We are a very busy bunch.  We are so busy that we’ve almost forgotten how to relax; we’ve forgotten the importance of chilling out.  We are so busy, in fact, that many of us CANNOT allow ourselves to fully relax anymore, to just be still.  We carry constant tension in our bodies: moving from one place to the next, encountering stressful situations along the way. Even if we are not on the go, we stare at our phones, making ourselves ready for whatever text will come in next or whatever article pops up on social media, be it negative or positive.

For many of us, our brains have been wired to equate busyness with success, and ultimately a sense of self-worth.  Habits have been so deeply established that even when we try to find some peace and quiet, it is nearly impossible to still the mind, and we then convince ourselves it is a lost cause and give up.  How do I know this? A) Because I hear it from others all the time.  B) Because I have said it plenty myself.  The process of quieting the mind is essential, as it leads to relaxing the body. In a society that values productivity and haste, a relaxed body is hard to come by. Recall moments that you’re thinking of something stressful, your body’s response is to grip either in the shoulders, the jaw, the hands, or between your eyebrows.  Learning how to do nothing and think nothing helps you become more productive when you actually need to be.

The beauty of it is we CAN learn to tame the chatter in our brains, which is one of the main focuses of savasana. Even if it is for just one breath, focusing on the breath in and the breath out is so incredibly beneficial.  After you succeed in being silent in your mind for one breath, you can eventually learn how to be silent for five, and move on from there. It is a practice, just like the practice of asana itself.

The benefits received in savasana from finding peace in the mind and body are astounding; basically this pose helps to diminish any of the side effects of stress from everyday life.  During your yoga practice your body has just been stretched, strengthened, opened, and ready to let go.  After your yoga practice, to feel your whole body supported on the floor is simply magical.  The nervous energy we carry in our bodies feels as if it has been burned away in the hot room. It is time now to integrate the knowledge your body has just acquired from your practice, it is time now to allow your body to reap the benefits of your hard work; it is time to be still.

To get into this pose, which is arguably the most important of all yoga postures, is quite simple: lie on your mat and get as comfortable as you possibly can so you can fully unwind.  Scan the body for tension, and then allow the surrender to happen.  Have faith that your breath will guide you from moment to moment, enjoy the space between the thoughts, and know that eventually the space will become longer as you practice.

Love,  Anna

Listen to Your Teacher

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Have you ever taken a yoga class in which the teacher teaches something really new and fun – a different variation on a standard pose, for example – that fires you up and gets you excited, and you can’t wait to do it again the next class… But then the teacher doesn’t teach it?!?

So, you’re there, in the pose, waiting for that cue to get funky, but it doesn’t come. You think about just going ahead and doing it anyway, but you’re not sure about the etiquette in these situations… Allow me to clear that up for you!

Always, always, always listen to your teacher, even when you don’t want to. There are lots of good reasons why – here are just a few:

1) It’s a sign of respect. Back in the day, yoga teachers and students worked one-on-one, and the teacher was highly revered. The student was expected to do everything the teacher told him (yes, him – yoga was not traditionally practiced by women). Now, your teachers at MYH don’t fancy themselves to be gurus, but they are highly-trained professionals, and should be respected as such. It is simply a mark of respect to follow their guidance and do what they are asking you to do. Of course, if you need to modify for an injury, then go ahead, but it’s always a good idea to give a heads up before class so that the teacher understands why you’re doing your own thing.

2) It’s for the safety of the class. Again, all of your teachers at MYH are super well-trained, and they know what’s best for the class. They can gauge whether or not a variation is appropriate for a group, and they will teach to the ability of the class. Even if you feel you’re more advanced than other students and you feel you can safely do something different, well, see point number one! There is lots of time after class for you to work on other variations – and if you ask, your teacher will generally be more than happy to help you!

3) It helps to maintain the vibe. The best classes are the ones where everyone is in sync and feeding off one another’s energy – everyone is moving together and breathing together, and it just feels amazing… Until someone goes rogue and starts doing their own thing. Then suddenly everyone is distracted. They start looking around, wondering if they missed something, if they should try that too… And then they start comparing themselves, judging themselves and others, and then that beautiful, cohesive vibe is gone!

4) It keeps that pesky ego in check. This is probably the toughest one. Usually, when we want to do something different, it’s to do a “harder” variation. But who does that serve? No one really, except your ego. The Modo series is considered a beginner’s yoga series, and it should be practiced with what we call a “beginner’s mind.” So, while maybe you can bind your arms in triangle, or take wheel instead of bridge, it doesn’t mean you should. In fact, it is usually more challenging to hold back, to be humble, to respect what your teacher is saying, and to look for the learning opportunities that come from that. Hard, right? Yup, but worth it!

We guarantee it – you will learn more and get further in your practice by listening to your teacher, trusting in their expertise and checking your ego than you ever will by busting out into fancy yoga poses.

“Listening is an art that requires attention over talent, spirit over ego, others over self.” – Dean Jackson

by Joanna Thurlow of Modo Yoga Halifax

Intention Setting-Elevate Your Practice

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Have you heard your instructor offer an intention at the beginning of your yoga class? Perhaps the instructor has given you a moment to set your own intention. What is intention setting and how can it enhance your yoga practice?

You may recall when you first began to practice yoga and the simple intention was just to make it through the class. This experience is widely shared: where participating in every posture or staying in the room for the entire class is cause to celebrate. But as your practice evolves, intention setting can become a useful tool to keep you inspired and showing up on your mat.

There are a few different ways of approaching this concept of ‘an intention’. The first could be a focus on a particular body part; drawing awareness to any areas that you feel need attention. For example, if you don’t feel connected to your core muscles, you could begin a class setting the intention to check in with the belly as you arrive in each posture. Maybe it’s trying to be more aware of grounding; paying attention to whatever area of your body is touching the ground to help you feel supported in your postures.

Beyond the physical, setting an intention is a good way to focus awareness inside and to be introspective about any unwanted thought patterns that arise during your practice. The simplest approach is to try and focus on the breath, being mindful and deliberate with each inhalation and each exhalation. Not as easy as it sounds, but with practice breath awareness becomes an amazing tool helping to cultivate presence in the moment.

The idea that you should be able to create a quiet mind through yoga, one that is totally free from all thoughts, can be discouraging. If you’ve ever tried it, you know it’s not only hard but damn-near impossible. I don’t know if it’s officially ‘yogi kosher’, but I’ve developed a little technique that helps me to stay focused while I practice. On those days when my brain won’t shut up, I shift my intention from quieting the thoughts to changing them. Whenever I notice a thought of judgment, comparison, or negative self-talk I flip it. I flood my mind with thoughts that make me happy; my personal go-to is puppies, but find what works for you. After any negativity is carried away with those happy thoughts I’m left with the quiet. I repeat every few breaths as necessary.

Another way to infuse your practice with meaning and focus is to dedicate your class to another person. I like to think of people in my life who need yoga, but would never go. Maybe you could choose someone who needs yoga, but might feel that they are unable to because of limitations. In this way, your practice can become an opportunity to cultivate good vibes and send them to the people you love! I think we have all had the experience where you call someone and the first thing they say is, “I was JUST thinking that I should call you!” Maybe it’s not so far-fetched that they could pick up on your intangible yoga love-bombs, too! 🙂

Remember, yoga is and always will be a practice. Some days you show up to your mat and set a beautiful intention but forget it within 10 minutes. But other days you can nurture your intention during your practice, and when you do it is such a beautiful reminder of what you’re capable of, both on and off the mat.

Stay inspired!

Make it a Modo Morning!

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Making it to your mat each day doesn’t have to be a chore.  If you prepare yourself the night before, by placing everything you need by the door, you won’t be looking around for items at the arse crack of dawn. You will be setting yourself up for SUCCESS! Have an idea of what you’re going to fuel yourself with after class, that way you’ll have no excuse to miss the 6:30 am class.

Pair your early morning yoga practice with this delicious simple green smoothie. Heck prep it the night before, cover, place in your fridge and grab when you get home from class.  We can’t wait to see you on your mat first thing, you’re going to feel GREAT! #cultivateconsistency

Simple GREEN Smoothie
by: Jacqueline HuardIngredients
1 mango
1 banana
2 bushels of kale
1/4 cup coconut milk
1/4 water( or coconut water)
2 TBSP  organic ground flax
1 tsp organic hemp protein ( or to taste)Directions:
Using a food processor or mixer ( like a magic bullet or similar) blend your mango banana and kale.  Blending these separate allows the kale to really get broken down.  Add a little water if you find it is not mixing well.  Add the rest of the ingredients ( coconut milk, water, organic ground flax and organic hemp protein) and blend until smooth!
Note: if you prefer your smoothie chilled out-once blended just add a few ice cubes and blend one last time.

Learning to grieve with a little help from my friend- Yoga

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I’ve been wondering how to start this post for awhile now. How do I explain how yoga can help people grieve? How it can help people process. How it can help someone come out of the tunnel and not only see the light, but move in to and through the light. I finally realized I can’t talk about how it can help other, because everyone grieves differently. However, I can explain how it has helped me.

My family has unfortunately experienced two losses which have hit close to home. We lost a child to miscarriage at 14 weeks, and most recently experienced a stillbirth close to 22 weeks. The term ‘stillborn’ still doesn’t feel right to me, but clinically there’s no better term. Our son Watson was born with a beating heart, but lungs too immature to allow him to breathe. He was born just shy of the 23 1/2 week ‘cut-off’ for hospital staff to jump in and help him breathe, providing support until his lungs were strong enough to take the job over for themselves. He was born beautiful, with a chest that I saw move with each heartbeat, with a heart that I felt beat through the tips of my fingers, with an arm that he curled up in to his chest as he laid in my arms. He looked like his dad, he had toes like his sister, he had a nose like his mom.

This was a child that danced in my belly when I practiced yoga. While in the hospital for over 2 weeks I would be asked several times a day if I felt much movement. My answer was always “a little bit”, but nothing compared to what I felt before I had arrived there. You see, it was when I practiced yoga that he practiced moving his little body the most.

When Watson died a piece of my heart shattered. I came home and tried to settle in to my new life – a new life because of large piece of me had been lost to never return. I would never be the same. It took me a week to return to my mat at home. For the first week of practice, I would settle in to childs pose and cry. Eventually I was able to extend one leg back into pigeon, then the other. It’s amazing how the body moves to what it needs the most. Most of my practice that first month was a tribute to hip openers. Heart always closed over my mat I would allow my hips, which have always held emotion, to open. The more they opened, the more it hurt… the more I cried.  Then one day, my sweet little beacon of light walked up to me as I was in melting heart, and said “Mommy, look!”. She was in tree pose. This amazing little soul, who intuitively knows so much, showed me where I had to go. I pulled myself up and stood in tree with her. She looked up at me with innocent eyes and a brilliant smile, and I smiled back. I smiled as I stood tall, confident, and strong. Without thinking I swept my arms up overhead, and Norah followed as she always does. We moved in to crescent moon. I felt my ribs expand and my breath instantly began to deepen. I knew in that instant what I had to do. Just as Watson had learned to move his little body when I practiced, I had to re-learn my life as I knew best – with movement.

When I started to return to Modo Yoga Cambridge I would find a spot near the back, behind someone else’s mat. Though I had once again become comfortable moving within my body, I wasn’t comfortable seeing myself in the mirror. It was difficult going from looking at myself in the studio with a noticeably pregnant belly to seeing myself postpartum. So, I hid. When I taught, I would stand at the front of the room, and look everywhere except at my reflection. I wasn’t ready.

On a particularly emotional day, without thinking about my actions, I arrived at the studio. It was empty, as I knew it would be, and I found myself standing alone in 1500 square feet of silence, two feet from the mirror, on my mat. Chin lifted, I looked in my eyes and started to move. I started with my breath and allowed that breath to carry me through 1 hour of heat, sweat, cries and flow. My practice that day ended with a supported savasana, shoulders back, chest open to the heavens, hands over heart, tears streaming down my face. I cried not tears of sadness, though those do come and go, but tears of acceptance. Yes, our Watson died and it is incredibly sad, but a piece of the heartache chipped away that day making room for love. Love for myself, my husband, my Norah, my family and friends.

I rolled up my mat that day a different person than who I was when I unrolled it an hour prior. Losing Watson will always hurt. I will always miss who he was when he was with me, and the hopes I had for who he would become. I find comfort knowing that every time I step on my mat, he is there with me. His spirit moves and breathes with me now as his body did while he was living inside of me.

There is no end to the grieving process, at least not mine. I have great happy days, sad days, and in-between days.The studio has offered me a healing space where I can be myself and let my emotions roll as they will. Why not? We have all suffered some loss. We all experience some sadness and heartache. The Moksha community I continue to return to has proven that we are there for one another in happiness and sadness, and most importantly that it is okay to be human – because we all are.

So here I am, 4 days shy of 7 months after his birth, a new person. A new mother, wife, daughter, sister, aunt, and business partner. Most importantly, a person whose reflection I can look at and know that while it carries a story, it carries love.

Christine Grant runs Modo Yoga Cambridge with her wonderful partners, Emily & Wendy Dwornikiewicz. She spends her days dreaming, teaching, exploring the outdoors with her pooches, and going on adventures with her sweet little tyke. As the sun starts to set she is likely to be enjoying a backyard BBQ, some good cheese, and a great glass of wine. Follow Christine on Instagram – @trueyogamom
 

Why participate in a 30 day Challenge?

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1. What is a 30 Day Challenge?

A 30 Day Challenge is an event hosted by Modo Yoga studios.  Participants in a 30 Day Challenge dedicate themselves to practice yoga every day for 30 consecutive days.

2. Why Participate in the 30 day challenge?

There are many reasons to participate in the 30 Day Challenge!

The 30 Day Challenge provides participants with the support and motivation of community.  As a group, participants are united and driven by their common goal.

The studio provides an orientation, tips, and workshops to assist you. Teachers and staff are available to address concerns, advice, or simply listen.

Yoga has many benefits – physiological, mental and emotional.  By committing to a daily practice, those benefits unfold at a more rapid rate.

3. What are the benefits of a regular hot yoga practice?

Yoga involves stretching, strengthening, and elongating the spine for proper alignment of the vertebrae.  The breathing techniques and relaxation lower blood pressure, increase cardio-vascular health, increase lung capacity, release tension and stress, and teach us to relax and enjoy life.

Other benefits of yoga include:

  • Cardiovascular efficiency increases
  • Respiratory efficiency increases
  • Gastrointestinal function normalizes
  • Endocrine function normalizes
  • Musculoskeletal flexibility and joint range of motion increase
  • Posture improves
  • Strength and resiliency increase
  • Endurance increases
  • Energy level increases
  • Sleep improves
  • Immunity increases
  • Balance improves
  • Awareness increases
  • Mood improves and subjective well-being increases
  • Self-acceptance and self-actualization increase
  • Concentration improves

4. Is it healthy to practice hot yoga daily?

Traditionally, yoga was meant as a daily practice.  In taking on a daily practice safely, there are some key things to take note of:Listen to your body.

Respond to your body’s signals.  If you increase body awareness, and your ability to listen to that awareness, the 30 days will be a great success!

Pace yourself.

Ask teachers about adjustments for specific needs (injuries, using props, etc).

Take savasana before and after class for at least 5 minutes.

Stay hydrated.

Replenish your electrolytes.

Get lots of sleep.

Have fun! Let go of judgment or evaluation, and invite a sense of levity to your challenge.

5. I will be away during the 30 day challenge. What happens if I miss a class?

You have a number of options in the event that you miss a class.  You may double-up another day to make up for missed classes.  You can practice at another studio.  Or, being a personal challenge, you can accept the missed class and continue on.

6. Can participation in class at another studio count for the challenge?

The majority of the classes must be done at Modo Yoga Saskatoon.  However, classes done at other studios will count towards the challenge.

7. Can I do any class?

You may participate in any class on the schedule.

8. Should I set an intention?

It is best to set an intention for your challenge. Why are you doing it?  What is it that you want to come of the challenge?

Plan what classes fit into your regular schedule.  Identify possible obstacles, and pre-plan your strategy for overcoming these obstacles.

Tell your close friends and family about your challenge.  Get them on board to offer support and motivation.

9. How do I sign up for the challenge?

You can sign up online or in studio!  If you have any questions, please call us at 306.649.2424 or email @ info@modoyogasaskatoon.com.

Modo Hot Yoga Series

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Modo Yoga is a green, clean, hot yoga series that stretches, strengthens and tones the muscles while helping to detoxify the body and calm the mind.  While all classes are rooted in the Modo Yoga series, teachers are encouraged to bring their own unique knowledge and experience every time they enter the room to teach.

Savasana

Savasana, or corpse pose, is how we begin. Lying flat on the back with the palms turned up and the feet slightly separated, we start a challenging practice in relaxation, allowing our expectations to fall away and be replaced by the potential for a pure experience.

Intention Setting

In any activity, setting goals or intentions breeds accomplishment. Often a teacher will set a theme for a class – for example being more aware of your breath, or building the core muscles of the abdomen. Especially for those with a busy life, this brings the experience of a hot yoga class into focus.

The Standing Series

The standing series is a cardiovascular set of postures. The focus is on building strength, stability, balance and endurance through hot yoga postures done from a standing position. Postures are held anywhere from 10 seconds to a minute, allowing the skin to sweat and detoxify the body.

The Floor Series

The floor series works on strengthening the upper body, spine and abdominal muscles. Having thoroughly warmed the body in the standing series, we now begin to open the hips and focus on the health of the spine. The floor series can relieve tension, help treat lower back and knee pain, and improve posture.

Final Savasana

Final Savasana ends the class the way it began: lying flat on the back. The standing and floor series have warmed, strengthened and opened the body, and now we’re ready to relax. At the end of class students leave at their own pace, each with greatly reduced stress levels, a rejuvenated internal system and a little yoga twinkle in the eye (you’ll see!).