Elsie's Yoga Class

Leave me feedback! eyogaclass@gmail.com or leave me a message on SpeakPipe Come see me at the New Media Expo in January!  Tenacious Gratitude Thoughts? I can tell you mine. Tenacious didn’t quite feel “right” with me. I felt that being tenacious was not something I aspired to be. It’s too rough. Too hard. Too pushy. Too manly. I imagined the quintessential football player, the one that just stampedes over the competition regardless of anything else, bulldozing through pain, through obstacles, through physical harm - Raaaaaaaaaaah!!!! I’m not that. In fact, it kinda repulsed me. I didn’t want to be known as tenacious. And then I was introduced to Adeline Arjad from Chocbite by my awesome-sauce business powerhouse Erika Lyremark. Arlene said: “Tenaciousness + Gratitude = Success” And then it made sense. This larger than life word that I had chosen not to align with at all, became more than my subjective cultural upbringing and life experience. I let the word be. Tenacious: not easily stopped or pulled apart. Firm. Strong. Seeking something valued or desired. Continuing for a LONG time. Synonyms - devoted, faithful, relentless. I recognized that I pushed away tenaciousness because I was afraid to commit and follow through. Tenacious requires a deep, unwavering commitment to the things that you value and dream and I wasn’t willing to go that far. I wanted an out. I wanted excuses. I didn’t want to do the work, not fully. What if it didn’t work out? What if what I stood behind or for changed? What if I had to defend publicly what I stood for? What if… …..I failed? I’m ready - NOW - because of the magic of gratitude. You simply cannot be tenacioustenacioustenacious. It’s unsustainable. With gratitude thrown in the mix you’ve got a recipe for unwavering magic making. Gratitude refuels and replenishes. OMG this was perhaps the biggest lesson that I’ve learned. Gratitude is like doing a personal and spiritual detox. It’s like drinking and eating your greens. It’s the fastest way to clear out the cruft left by the fire of tenacity. I’m ready to embody tenacity. I’m ready to fuel it with the nectar of gratitude. Do you want to join me? How about practicing along and letting me know how tenacity mixed with gratitude felt in your body? Yeay or nay? COME BACK FOR THE IMAGES AND POSSIBLE VIDEOS TO HELP YOU WITH THE SEQUENCE!

It’s episode 100 of Elsie’s Yoga Class! This is not a yoga asana class today, but my goodness what we have is serious yoga study and conversation. This is super special because it’s the 100th episode and also my 6th year podcasting!!! In order to celebrate I gathered two of my most influential teachers and we have incredible conversations about yoga and life. The kinds of things that are shared are the best kind of yoga you can learn and be exposed to. Listening will undoubtedly take your asana practice to an unbelievable level. I ask my teachers the questions that you guys most often write to me about which are: Dealing with an at home yoga practice Deepening your practice Applying your practice Transformative daily practice Becoming a yoga teacher and the best way to go about it Prenatal yoga and post natal/postpartum practices In addition to all of that you will hear YOUR voices. I share your voices so you know that you are part of something so much bigger than this yoga podcast, so much more amazing. Our kula, our tribe our community is in the entire world and across time and space. You guys belong to a magical space and are in the cutting edge. I thank you from the bottom of my heart. I certainly hope you enjoy! It is a super long episode, be warned :) Consider it a yoga workshop Elsie style ;) Sign up for my newsletter: elsiesyogakula.com/newsletter

I just wrote a post called When The World Doesn’t See You As You See Yourself, which was the basis for this episode. The execution of embodiment, which to me = action is what I feel in my humble opinion is a giant factor in creating lasting embedded change in our lives and something that most of us lack. We think a ton and don’t actually do anything. I know that I stay a lot in my head. I have the knowledge. I know what needs to be done. I am fired up and completely in, and yet for a huge percentage of the times, I stay in my head. In that last post I spoke of your yoga practice being 1/2 deep focus and 1/2 pure enjoyment. This is a teaching that was so succinctly encapsulated and driven home by Dr. Claudia Welch in one of the amazing calls in Cate Stillman’s and Dr. Welch’s Healthy Hormone’s Course. (If you guys are interested, I cannot even begin to explain how life changing this course is) Dr. Welch described this focus and enjoyment concept regarding meditation and as she explained it, I realized that this is applicable to everything, particularly if you are looking to create a specific outcome aka transformation. I knew I was missing pieces of this puzzle… So, in an effort to embody, I created a yoga class that began to get those concepts from the brain, into the body. How do you practice focus and enjoyment in your practice? What does it feel like? This week’s class is 37 minutes in length. I consider it to be about a level 1–2 class, and I feel beginners can absolutely give it a go. This class is perfect for an early morning, mid afternoon, or evening class to get you back in alignment with yourself, particularly if you’re feeling out of sorts or if you are working on getting yourself to deepen the why of your yoga practice. PS. I’m creating a mentoring yoga-life program, incorporating ayurveda, asana, and simple in-the-world practices to sweetly upgrade your life. Divine Moxie all the way baby! Stay on the list or JOIN MY NEWSLETTER aka The Divine Moxie League!

Oh what a story do I have to tell in this episode! At least you know what’s it’s going to be all about looking at the artwork for this post. That image was taken very soon after I walked through my door after I got held up. I found both of my girls immersed in watching My Neighbor Totoro one of our family’s favorites. Such dichotomy. You can of course listen to me tell the story of the whole event in the class. There is a 5 minute intro and then the class begins with me telling the story of how I got held by a young man with a gun a block away from my house. Crazy! This is a great class to practice when you are feeling ungrounded, defeated and/or a little scared. It’ll help you get your moxie on and help you reconnect to your strength! I mention two links in the intro: Yogidetox My free newsletter which is The Divine Moxie League HQ Also, do to the tragic events this week in Boston and in Texas I wrote this deeply personal piece that I’d love for you to check out: Surviving Terror- A Personal Story Let me know what you think! email me at eyogaclass@gmail.com or call me at 310 651 6238!

When was the last time you invested in yourself? I’m not talking about buying something, whether it be a yoga class, a workshop or even a nice new outfit. I’m talking about taking some REAL time to be with yourself, to feel your body, to listen to what’s going on in your heart and in your head. When was the last time you did this right smack in the midst of holiday season? Particularly when you weren’t feeling your best….? Then this class is for you! Practice along and…. Reconnect with yourself. Ground you energy so you don’t end up saying or doing something you totally don’t want to do. Empower yourself to take care of yourself in the best way possible Feel Good! Get your yoga high on right when you need it the most! So get going and practice yoga at your own time and yet be part of something much greater  Goodies and Inspiration Mentioned in the Intro Wanna support the podcast? Buy the Elsie’s Yoga Class App! Get if for your iPhone/iPad orAndroid. Love Floracopeia as much as I do, get 25% of your first purchase using coupon code yogeek HEREor get this amazing Breathe Blend to support your respiratory system! I am a proud affiliate  The amazing Cate Stillman’s Evolve Your Winter’s Traditions eCourse. So good. You up for working privately with me? Get the deets HERE. If you want to stay connected, sign up for my Newsletter please, I'd love to get to know you better!

Guess what I did??? Free Video Yoga Class is the House! This is my first full on video yoga class which includes my signature intro PLUS a cameo appearance of my girls Hunter and Mae! There is no theme. It's only 30 minutes. It's an intermediate level class, because I don't break things down to much and it keeps a pretty steady pace. I would LOVE your feedback on this format. I am still going to be publishing audio classes, so don't worry :) I may just sprinkle the video classes here and there...and maybe make these more of a 'premium' offering...not sure. Give it a go. Let me know what you think! Support the podcast Please leave me a review in iTunes!!! It would be oh so appreciated :) Support the amazing Floracopeia (I'm a proud affiliate)! Go here and use coupon code yogeek for 25% off!

How Are You…Really? How many times has someone asked you “how are you?” and you mindlessly say “I’m fine, thanks.” When you are not. When I say, you are not, I don’t mean that you just had someone you love die, or you just lost your home, or your job, or you just found our your beloved was cheating on you…I mean “you are not,” because you don’t actually know anymore. “I’m fine, thanks” is something we say countless times and most of those times, we don’t even think about it. Our mouths answer before we even truly think about what we are saying. It really isn’t that your life sucks. In fact it’s probably a nice life. There are ‘things’ that aren’t perhaps what you wish they were…but hey, you have tons of things that other people don’t…a place to live, friends, a decent partner…blah blah blah. At least that’s what you tell yourself. BUT there is something in your belly, a slight little feeling, that your life isn’t where it’s meant to be. It’s that feeling that you only feel when everything around you gets quiet. When the world stops in between each breath. When you notice the quiet in between each breath. Which doesn’t happen too often ;) I bring this up because this yoga class episode was inspired by an amazing project by Adam Baker called “I’m Fine, Thanks.” It’s a VERY important life changing project that all of you should be aware of and consider donating to. THERE ARE ONLY 9 DAYS LEFT TO DONATE! For Some Complacency = Death Really? Yes. If I would not have made the choices that I made in the fall of 2007 I would in no way be as alive as I am right now. I feel it in my bones that my health would have suffered greatly. I am 100% certain that I would not be a mother. I didn’t have a horrible life, in fact from the outside it looked just peachy. I looked just peachy. I sounded just peachy. But in between the breaths, I was not. The following class is an opportunity to practice stepping deeper into your heart, and ask yourself “how are you?” And answer yourself truly, in the privacy of your own mat, in your own practice. The class itself is not particularly challenging in terms of the poses, but it is slow deliberate and I don’t teach from the ground up. You’ll get the most of the yoga class if you already have a practice, simply because you get an opportunity to forget the ‘poses’ and make it more about a moving meditation. Let me know how it goes!

This yoga class is simple Nothing fancy. No crazy poses. In fact, there are very little poses. This is more of a practice of just doing THIS. One. Thing. It's more about dharana- one pointed concentration. It's about stopping doing all things at once (including quickly getting a yoga class in as part of your continued multitasking.) ;) Let me know what you think! This is a new format as the class was recorded at home, with no students, just you guys and me! Look below for the yoga class sequence. Episode 94 Links! The awesomely fantastic tunic colca, which I ADORE. This is one of my favorite pieces of clothing from [Prancing Leopard[pl], the Tunic Colca. It's sort of like a super sophisticated and styly racerback ribbed tank top. It's got this KILLER asymmetrical neckline that totally rocks, and it's crazy long. It totally covers by bum. It's so comfy. It looks great, it's awesomely fashionable AND I can very easily breast feed in it. Seriously, you gotta get it! Remember to use coupon code eyk at checkout to get 15% off. This code is specially for the Elsie's Yoga Kula community! Anna And Modern Day Slavery When human trading becomes one of the most profitable 'businesses' in the world...one brave hacker, risking everything,leads a fight to end them... If you can help support this incredible project, please do so! You can check out all about this HERE. Check out all about this piece

Discover The Eve Of Your Breath FINALLY!!! The more I live my life, the more I recognize that the most important aspect of the practice of yoga is the breath. Every key insight either about me, a specific pose, the way my body functions or even my relationships has come through a growth in the breath. I remember two distinct times while practicing backbends that they unfolded themselves to me when I FINALLY breathed optimally while working deeper into the postures. I also remember my first feeling of wholeness as I let go into savasana for the first time, I believe because I released into my breath for the first time. The breath has particularly played a ginormous part in staying sane after the birth of Mae and becoming a Mama of two, through three pretty powerful experiences with pain and discomfort (during labor, when my sacrum went out 2 weeks after birth and when my impacted wisdom tooth got infected.) The breath just came to my aid recently, not regarding to pain this time, but anxiety You can hear how the breath helped me come back from an almost full blow anxiety attack! Here are a few other things covered and mentioned in this special breathing class episode: What I'm doing about my Anusara Yoga Inspired status given the recent goings on. The why behind my choice: Courage, Prayer and Action One of the most courageous human beings I know, Beth Morey, and the reason this episode is dedicated to her daughter Eve. This is Beth's website Richard Freeman's Breathing CD The video of Mae and I doing some Mother and Infant yoga ♥ This practice is very simple and basic. There is no yoga jargon, and no fancy pants pranayama. The practice is meant to be the first step you take into the power of your own breath. This is a breathing practice for beginners The breathing practice focuses primarily on cultivating your own natural breath, by discovering it's movement within your body. If you feel like you are anxious, fearful, disconnected, or tired, give this practice a go. If you are someone that has never done any kind of breath practice or have never paid attention to your breath and how it affects your health, this is the practice for you! Go ahead, practice! You won't regret it. (THOSE OF YOU THAT HAVE THE APP, YOU WILL GET AN MP3 OF ONLY THE 20 MIN CLASS WITHOUT THE INTRODUCTIONS AS WELL!) There is a 9 min introduction to the episode as well as news and sponsors There is a 5 minute intro to the breathing practice itself There is a 20 minute breathing practice I would simply adore to hear how this practice works for you! Oh, Wanna know specific reasons of my choice regarding my affiliation with Anusara ™yoga, please feel free to email me and I'll break it down for you in a more private way :)

I've been at home A LOT lately. My body has gone through a pretty massive transformation since giving birth, as it should, since it facilitaded an entire new human being to come out! My goodness does that still keep me in awe. It floors me when I think of what this body is capable of. If something is magical, it's our bodies :) I'm also keenly aware that as magical and intuitive as it is it MUST be nurtured. I had my sacrum/si completely go out on me about 4 weeks postpartum. Thank God my parents were here visiting at that time. I could barely get out of bed, let alone pick up my infant daughter! It was rough. No amount of yoga therapy instantanously 'healed' me. In fact, the simple act of sitting and standing was excruciating. It was then that I learned, um...RE-learned that yoga is not about the poses. The gifts that yoga has given me have nothing to do with the poses, but with the simple and all powerful discovery of being, breathing and feeling. This discovery comes from the un-abiding choice recognize and honor Home. What is Home? Have you heard "Home is where the heart is?" I think Home is the Heart. Yoga didn't give me extra super powers. Yoga hasn't made my life any easier. I still have to address important issues, deal with stress, navigate financial woes, and experience physical pain! Ugh. That is sucky :( But, the practice of yoga facilitated my recognition of Home aka my Heart, and when that happens living becomes simpler, still challenging, still unpredictable, still difficult, but simple. It seems contradictory huh? And therein lies the magic ;) The practice of Home, developing a yoga practice at home, sustaining a yoga practice at home begins in the Heart. Are you up for that? Practice along :) or even simply listen along. Let me know if Home became clearer to you and in what ways? I'd love to hear from you! WANNA GET ALL THE EXTRA TREATS? Sign up for my Newsletter :)

I know there are some of you still in the midst of Winter. Maybe your winter has been going on for so long you're not sure how to deal with it or if you can deal with it. Winter, or at least the qualities of winter, the darkness in particular, that darkness that forces you to remain inward, to cover yourself, and to slow down is great in little bits but when it's prolonged it can get challenging. Some of you may be physically going through Winter, the season, while some of you may be going through an emotional or spiritual winter, even though the sun is brightly shining all around. In this level 2 yoga class we go use our bodies and our hearts to fully step into the darkness, see it as an opportunity to root and ground into all that we are capable of so that we may welcome springtime and blossom through light. I am 8 months pregnant. When I recorded this class I was 4 months along, barely out of my first trimester having gone through a rough and long winter time. My beautiful new little life needed me to remain inward, steady, calm and receptive to allow the growth of light within. The rising of vibrant Springtime was a direct reflection of the power of the darkness. How about practicing along and dancing with the dark and the light and blossom into the world around you? As mentioned in the podcast, get yourself a copy of the awesome audio book "The Help" through Audible and get two FREE movie tickets with your purchase!!!! You won't regret it http://audiblepodcast.com/elsies

The theme for this class was inspired by one of my friends Hillary Rubin. She has this amazing post plus video, asking questions that needed to be asked at that moment....hmmmmm. Or at least I needed to ask these questions ;) It was all about RUNNING OUT OF GAS! Well, at least for me it was about running out of gas. It made me think about the various ways that we deal with running out of gas: We make sure to make time to consistently fill up the gas tank at a specific time of the week/month to make sure we always have a full gas tank. We play it by ear. We know relatively when we are 'really' gonna run out of gas and choose to milk it for all it's worth and PRAY we don't run out of gas before we barely make it to the gas station. We recognize we are running out of gas but circumstances around us at the time (we got lost and are now in a looooong stretch or road without a gas station in site) don't let us fill up the gas tank. We are going to run out of gas. I fit into number 3. Before becoming a Mama, I fluctuated between 1 & 2. I was conscious of my choices and continued to do my best to not run out of gas. I was close a bunch of times, but managed to get my fuel on time ;) After being a Mama I have found myself without a gas station in sight quite a few times. That is a whole other ball game. side note- y'all know I'm not referring to actual gas or driving right? this is all a gigantuan metaphor ;) No Gas In Sight? It's Gonna Be OK. When I first found myself without a gas station in sight I panicked. I honestly thought it was the end of the world. I had a total and complete meltdown. I felt so alone. As I sat in my despair I did recognize that I needed to let someone know, I wasn't alone you know, I had my toddler with me. I reached out: God, my beloved, my friends, my teachers and most importantly myself. I let myself soften. It opened my eyes to see that it really wasn't the end of the world. People run out of gas all the time. It's what we do about it that matters :) I still run out of gas...and I'm ok. I always have an extra tank of gas with me. I always let my family and friends know where I am, in case I need an unexpected pick-up ;) And most importantly, I absolutely make sure that I enjoy the time while I wait for the gas to once again be filled up.

This week show is brought to you by Ice.com, please visit ice.com/yogaclass to get 25% off sitewide. I'm getting soooo fancy! This class was inspired by one of you lovely people. The mighty Jennessa posted on my Facebook wall asking if I would consider doing a prenatal class in the next couple of weeks and voila! Here it is. Here is the disclaimer: This class is aimed at pregnant women that already have a working knowledge of yoga and have done yoga prior to attempting doing this audio yoga class OR that recently have decided to practice yoga because they heard that yoga was good when you are pregnant. Always be mindful of your own body and consult your doctor or midwife before attempting any physical activity such as this class. This yoga class is not medical advice. Sorry to be so serious but it comes from my deep desire for you to choose what's best for you and to be mindful of the choices that you make especially when you have a beautiful little life growing inside of you. Given that, this prenatal yoga class is a little over an hour, not too intricate but deeply focused. It is what I consider a level 1-2 class and not the best for absolute beginners of yoga. You may do the actual class or you may use it as a meditation and simply listen to me speak, and do an extended savasana :) Props to have near you if you happen to have them, blocks, blankets and bolsters. Use them as you please. The Meaning Within The theme of the class is all about creating meaningful boundaries. I find that when it comes to parenting physical reminders really help me. I have a gold pendant of the virgin mary that my Mom sent me, that is actually for Hunter when she gets big enough, I also have bought myself a couple of rings and a bracelet that hold deep meaning to me, due to the precious stones, the metal and even the shape. They serve as physical manifestations of sacred choices. It sort of magically worked out that this episode's sponsor was a jewelry site. I found a lovely amethyst silver ring that resembles one I wear when I want to choose to remember promises I've made to myself as well as a silver cuff that is almost exactly like one I own when I want to remember power, strength and grounding. If you wanna get yourself some power jewelry for yourself for Mother's day go to http://ice.com/yogaclass and get 25% off the entire store PLUS free shipping! How about that for a treat? There is TONS to look through! All right, enough! On to our class :) The 60+ Minute Prenatal Yoga Class Sequence Tadasana Tadasana with Anjali Arm Salutations Uttanasana Play Uttanasana Ardha Uttanasana (Strong foundation plus tons of side body long) Stand back up to Tadasana Move to the back of the mat Prenatal Half Sun Salutes Uttanasana/Ardha Uttanasana Downward Facing Dog Balasana All fours Down dog Plank Teeny Baby Push-ups Cobra and variations DownDog Walk hands back to Uttanasana Uttanasana/ Ardha Uttanasana/Uttanasana/Tadasana Half Sun Prenatal Sun Salute with baby chattarunga push ups Tadasana arms interlaced above the head stretching to the sides Sit down Sukhasana plus kegels Marichyasana Open Twist Badhakonasana Wide supine twist Savasana (Supported in Whatever way feels the best)

This whole podcasting thing has taken a life of it's own. You guys are my inspiration. You are what keeps me going. Yet again, I was inspired by another one of you. This podcast episode is dedicated with love to the virtual kula, specifically to Michelle and Alfie ♥ If you'd like to support the show's sponsors, please feel free to purchase the Elsie's Yoga Kula Podcast App for the iPhone or Android for $3.99 OR go on over to Prancing Leopard and get yourself some lovely duds using the coupon code eyk for 15% off your purchase! If you've got some time, check out my 20 minute interview on Build A Sexy BodyEpisode 20 :) I taught/practiced this class on February 12th at The Pittsburgh Athletic Association in Oakland. I teach one class there a week: Saturdays from 11-12:15. If you are not a member but would like to drop by as a guest, please email me eyogaclass (at) gmail (dot) com. It will be $19

Hunter got sick and it totally made me think about immunity. I'm sure that those of you that read this blog and perhaps other content that is similar are aware that immunity is not just about bacteria and viruses being present in your body and all of a sudden you get sick. It's not just about the physical. It's all about the beautiful trifecta of mind, body and spirit. All of this affects the how your body reacts and doesn't react to pathogens that decide they want to wreck havok inside of your body. The optimized circulation (inter-relationship) of our thoughts, our deep desires and the clarity of our body is the magic formula to sustain supreme health in all parts of our lives. I want to work more on that circulation. While Hunter was sick I found myself getting harder, more fearful and less willing to soften, trust and be grateful. She has a cold for goodness sake! I felt a deep tightness in my belly. I let my mind go to places that it should not have been going to, and in the process I was feeling pretty crappy myself, wound up, stressed out and nauseous. My circulation was off. It took all of me to focus and remember the goodness, the steadiness and the beauty. This practice is what I did to get myself back together. I put myself upside down. I forced myself to physically get into a place that I was NOT in. Getting into the shape transformed my ability to see more than the little things and re-attune myself to the Bigger picture :) Physical benefits of this inversion/immunity practice: Strengthening the circulatory system (big focus for me this year). Improves blood-flow to the endocrine glands Helps to energize and stabilize the whole of many systems. Revs up the lymphatic system. Energizes and strengthens the heart and circulatory system. If you want to know more here are a couple of articles that are FANTASTIC about inversions and their affect on your body :) Amazing in depth info about the lymphatic system: Yoga And The Lymphatic System Wonderful info about the lymphatic system no paristalsis. Yoga Anatomy The Lymphatic System The Yoga Class Sequence The focus of this entire practice is all about staying centered when life puts you upside down. Hands and knees Downward facing dog 3 min Balasana Pincha Mayurasana 1-2 min Balasana Handstand 1-2 min Uttanasana Pincha Mayurasana 1-2 min Vajrasana with arms interlaced behind the back Handstand 1-2 min Uttanasana with arms interlaced behind the back Siddhasana Let me know your thoughts about this shorter class in the comments!!! The Show Sponsors The Elsie's Yoga Class Podcast App for the iPhone or Android for $3.99 Prancing Leopard Organics - Use coupon code eyk to get 15% off of your order. If you are not looking for spend any money but want to support the podcast and/or Prancing Leopard please tweet a nice big thank you to @prancingleopard for supporting Elsie's Yoga Class or simply go to the Prancing Leopard FB page and leave them a little thank you there for supporting the show :)

This episode was absolutely inspired by one of you. I was asked basically how to practice yoga daily. This is something that I think about every day, that I meditate on, and continue to refine. I'm not going to describe my own process but tell you what it boils down to, at least for me: Meaning and Truth. If you don’t first and foremost ask yourself who you want to be in the world, what has meaning, what has value to you, and continue to refine the answer and deepen the questions again and again, whatever you decide to do (be it a daily asana practice) will be unsustainable. If you do refine your questions and lack integrity in the way that you live your life, by telling yourself little lies and convincing yourself that they ‘don’t really matter’, no matter what you do, you will not be able to sustain your practice. Particularly your practice of being the best human being that you can be, with a full and clear heart. I'm only sharing ‘cause I've been there. I tried really hard. Doesn’t work. The more that you refine the sacredness of your life and live in truth the more freedom and lightness you will have and reflect. It is through choosing to remain steady with great sensitivity no matter what, that the ease and goodness of life becomes a daily gift to unwrap and enjoy. You will then not only have the deep strength needed to sustain this but also offer this great support to all those that you touch :D Now on that positive note ;) Happy New Year! This episode’s yoga class is a Level 2 class that does require at least a basic working knowledge of yoga poses. It is both available by clicking the link below as well as through my yoga podcast and through either my iPhone Yoga App or my Android Yoga App. I'm also honored to have Prancing Leopard Organics once again as a sponsor for this episode :) If you haven’t checked them out PLEASE DO! And upon check-out use code eyk and get 15% off!!! Woo hoo! I taught this class on December 30th at BYS Yoga Studio in Pittsburgh. The Level 2 Yoga Class Sequence Downward Facing Dog Eka Pada Downward Facing Dog/High Lunge/Downward Facing Dog Eka Pada Downward Facing Dog/Lunge Twist Uttanasana/Ardha Uttanasana x 3 Surya Namaskar x 4 Tadasana with arch back Vinyasa Parsvakonasana/Vira 2/Reverse Vira Vinyasa Parsvakonasana/Vira 2/Reverse Vira Skiers Pose into Utkatasana Uttanasana/Ardha Uttanasana Plank on tops if feet into upward facing dog Downward Facing Dog Vira II right and left Reverse vinyasa Ardha chandrasana/square hips/standing splits variation Adho Mukha Svanasana Ardha chandrasana/square hips/standing splits variation Uttanasana Tadasana/tadasana on tippy toes/squat on tippy toes Uttanasana Deep lunge on forearms Uttanasana Standing hip stretch Standing baby cradle Vinyasa with salabasana with arms behind the back Pigeon/pigeon twist Lunge with thigh stretch Dhanurasana x 3 Childs pose Downward Facing Dog Uttanasana Easy supine twist Savasana

The second mudra is called Kubera Mudra One of the hardest things to do once you have resolved to stick to a really meaningful promise to yourself, or you've committed to something really valuable to you is sticking to it. We always waver. No matter how strong your commitment. Kubera mudra is a physical expression of your deepest wish to stick to it. It’s very simple and this can be done so easily almost imperceptibly anywhere. It’s very cool :) Practicing Kubera Mudra The first thing you do is embody your sankalpa, your deepest heart’s desire. If you can be clear and simple in formulating the words of your intention in a positive way, that would be really great. Settle into a quiet place regardless of where you are physically. Place the tip of your thumb, index finger and middle finger together, bend the other two fingers so that they rest in the middle of your hand. Putting your fingers together in this fashion is a huge forceful commitment. You are harnessing desire, power, faith, courage and intensity behind those fingers. If you happen to be alone and are up for speaking out your intention do it three times while holding the mudra. Sit until you begin to sense your sankalpa seep into your breath and heart- again. If you are out in the wild, just hold your fingers together in this fashion and let that power fuel the support that you need to follow through with your highest intentions. A bonus feature of the Kubera mudra is that it opens up and decongests the frontal sinuses, especially if you draw air up upward as if you were smelling the sweetest yummiest perfume. So you've gotten the background of the Grounding Mudras, you've learned about Ganesha Mudra, and now you've got this one. Have you tried them? One? If you do let me know! Leave me a comment :)  

Here is the first mudra that I’ll be sharing with you for grounding yourself attuning to your heart. I’ll first really quickly simply show the mudra itself and what to do. We are not going to practice them. If you do want to practice the mudra, check out the corresponding videos and audio only available for both of these mudras over at elsiesyogakula.com/holidaytoolbox. They will be available very soon. Keeping Your Heart Open The first one is called the Ganesha mudra. This is a powerful mudra for bringing heat and brightness to the heart. It strongly invigorates the chest cavity, your heart beats faster, warmth envelops the heart center and creates a rush of mighty energy. Having worked with this mudra, I find it to work very well when experiencing heart ache, sadness, depression, feelings that have a quality of innertia to them, a heavyness to them. This mudra helps the stuck feeling in the heart, the heaviness begin to lift. It gives you space and the courage to live with an open heart  I have found that if you are really angry and rageful, it may not work as well, as the heat that is created with this mudra may just fuel things up more! Although at times this may be necessary and exactly what needs to happen, as it will give clarity to your anger, for quick and pure transformation  Practicing Ganesha Mudra Hold your left hand in front of your chest with the palm facing outward. (Thumb closer to your solar plexus, pinky toward your collar bone). Now grasp the left hand with the right hand, with the back of the right hand facing outward. Leave the hands at the level of your heart. Take a few moments and inhale fully. Exhale vigorously, forcefully while pulling the hands apart without releasing it the grip. With an inhale let go of all the tension. Repeat 6 times. Then sweetly place your hands at the sternum holding the mudra. Focus on the feeling in the heart area. Rest there. Then change your hand position and repeat. Sit quietly with yourself Please let me know how this works out for you  I’d love to hear your thoughts about this matter!

This video is part of a series of three videos which will offer two mudras as a way to ground yourself through the holidays, and are part of my Holiday Toolbox! If you are not interested in watching the video, simply read on, and you will get the same information  The tools that I offer focus a lot on the engagement of your whole self. The mudras are not so much about concentrating on one practice but on using all of your self, most importantly your senses, simply because some of us get stuck in one place- usually our brains! This way we can truly embody what is necessary to transform our lives into the best that we can be. A Key To Calm Down There are times that I’m so overwhelmed or so in my head that for the life of me, no matter how hard I try to settle and essentially calm down I can’t. What I have found for myself is that if I engage physically: a yoga posture, a mudra, I drink a cup of my favorite tea, or even listen to my favorite podcast or music and take a brisk walk, I don’t have to work so hard to get my inner self to shift. There have been times when I do these physical actions, this embodying, and I create the space necessary to really start to break patterns of behavior inside of myself and I can then work in my brain, within my mind to attune to the finesse of tools that we all have within our selves. Does that make sense? So, given that I’ll be offering two mudras for your holiday tool-belt. I’m not totally gonna get into what mudras are or what their power is, suffice it to say that they are in my words a Connection Enhancer and Remembrance, which is really what these tools are all about. As much as it would be lovely to practice these mudras in a seated position, quietly in some perfect place, you don’t have to, to receive their gifts. Find a quiet space in your day, wherever you are, in your car, in the bathroom, in your room, whatever  I’d love to get your feedback. Why don’t you leave me a comment? Also, come back for the other two videos! I’ll be releasing one tomorrow and another the next day!  

Who Is The Bully? I've been doing a lot of meditation on worthlessness or the feeling of being unworthy. Often times this feeling arises from the way the world speaks to us, perhaps in the form of bullies around us, family members, peers, bosses, etc. but what has really become clear is that it's not the world that is the root of this feeling, but ourselves. The biggest bullies that we have in our world are not outside of ourselves but within ourselves. In this class I went back to one of my favorite books, Christina Sell's Yoga from the inside out, as she speaks of this bullying within the book so very clearly. She inspired me to teach this class to get you to look at yourself honestly and recognize the bully within. See it and transform it. Recognize how worthy and beautiful you are. Stop the bullying. I know that I have been a bully to myself. I also know how that personal bully can break the heart much faster the outside ones. Are you a bully to yourself? Practice along with us. Give yourself the time to rediscover your worth. You won't regret it!