Inhale Exhale Inhale

It sounds funny to suggest that someone breathe. Our lives are full of breath; quickness of breath when we are nervous, shallow breath after running uphill, deep breath to take in the ocean air. We need breath twenty-four hours a day, yet so often we are unconscious of our breath. It comes easily so why stop to think about it? Well breath has the incredible ability to calm you. In our ever quickening, stress filled lives it is important to take time for practices that will refresh your tired body and mind.

The common pattern is for us to breath with only a fraction of our lung capacity. With a shallow breath cycle as this we leave old oxygen to fall to the bottom of our lung lobes. The old air, which was oxygen rich upon arrival into the lungs, has now become stale. It can no longer expel fresh oxygen to the tissues of the body. Yep, you are right it is time, dear reader to inhale some new Co2 to revitalize your weary tissues.

Steps to a little less stress and a little more Co2:
1. Find a quiet place to sit and relax. (Sitting crosslegged on a cushion in a warmly lit area works best. My favorite spot here is a little jungle hideout with an ocean view: see pic.)
2. Sit up straight and close your eyes.
3. Begin to focus on your breath. Recognize how shallow or deep it is, but do not change it yet.
4. Now begin to inhale past what is normally comfortable.
5. Retain your breath at the top of your inhale.
6. Stay here for 5 seconds, before the exhale. (Or start at one and work up to five.)
7. Exhale completely, past what you would normally do.
8. Stop for 5 seconds at the end of the exhale before inhaling again. Repeat steps 4-8 five times.

If you enjoyed this exercise you can find more information about pranayama (breath focus) by reading: http://http://www.yogajournal.com//practice/2574

An Intentional Weekend

Last week finished strong, despite the fact that we all endured two asana (posture) classes a day for five days. (Some are 90 minute classes people!) These classes are already having a profound impact on my posture and gait. Regular exercise, which promotes blood flow, does wonders for the body and as well for the mind. Too often sitting still at a computer can bring back, neck and shoulder pain by tightening the front of the body. Yet when we regularly work on strengthening our back it can lead to a more open chest and ease stress regularly placed on the shoulders and neck. So... go walk, do yoga or get the blood flowing through other exercises.

Over the weekend there were many extra activities that one could choose from; such as a study of organic foods, a children's workshop, or a trip to town. The weekend was a nice change to sleep into 7am, rather then the usual 6am wakeup. Though this is not a habit I regularly keep at home (waking up early), I think it's one I might change. Waking up so early leaves so much time in the day to accomplish things, like an ocean swim, cleaning out the room, doing laundry. Saturday was spent visiting the main town on the island and shopping for fresh fruit and produce. The first time Thailand-visitors also went wild for the tshirts, yoga pants, and other fun island beach wear. After getting my first real latte in a week, we all crammed all 10 of us back into the sung theow (an old Toyota with two bench seats in the bed of the truck) out to Serenity.

Since I have an invested interest in working with women and children in a yoga therapy context, I chose a children's yoga workshop on Sunday afternoon. This workshop was held at an alternate yoga school on the island. So despite the torrential downpour three others and I made our way to Agama Yoga School. Our instructor Ra Dasi allowed us to sit in on an actual child's yoga class. Thoroughly energetic the kids bounced and babbled their way through the poses. They particularly loved the animal-inspired ones like cat/cow. It was a wonderful experience to see just how free she allowed the children to be yet Ra kept a fluid structure about the whole class. The kids were thoroughly engaged in the poses and even lead part of the classes. Truly it was an eye-opening experience of how to lead a kids class. I learned so much and can't wait to lead my own kiddo class.