Tips to Stay Disciplined

photo-1510894347713-fc3ed6fdf539As you bring more self-discipline into your practice, you will increase your level of confidence. This “I can do it” attitude leads to greater contentment. Ultimately you will find that when you persevere in your practice (and your life), you feel more balanced, purposeful and joyful. A little work will release your attachments and free up your consciousness for higher realizations.

Just like the daily practice of yoga, the process of writing requires discipline.  As I continue to edit my book, I have found some crucial ways to keep focused. Here are my tips: Continue reading “Tips to Stay Disciplined”

Making a Schedule to Stay On Track

wood-3157395__340“In the beginning, you will have to make room for yoga in your daily life and give it the place it deserves. But after some time, yoga itself will pull you up by the hair and make you do it.” ~ Vanda Scaravelli

The best method I have found for making room for yoga in my life is to reserve specific days for specific tasks. In previous posts, I have remarked on how effective it has been for me to label my yoga days in order to remain faithful to the practice. Since then I have slightly altered the way I incorporate yoga into my schedule as you will see below.  Continue reading “Making a Schedule to Stay On Track”

Creating Space to Be Present at Home

Young woman exercising at home, stretching arms.

To be in this surrounding is to have permission to grow.  I find myself or at least find time for myself here – unbothered, unchallenged and uninhibited.

Whether you are practicing yoga or constructing a piece of writing, establishing a space to hone your craft is essential. The actual location you utilize is insignificant. It could be a formal studio or office, a smaller section within a certain room or even a chair or place on the floor. What is important is that your mind has clear purposeful space for the energy that you will be employing.

My typical day begins here – at my desk.

It sits in my living room with plenty of light and a nice bookshelf behind to access my resources. Normally, Chloé, my Chihuahua, is napping nearby; otherwise I pretty much have the place to myself. Continue reading “Creating Space to Be Present at Home”

YOLY Challenge #43: The Art of Releasing Tension


As we progress through life, we periodically encounter times of stress and bouts of physical, mental and spiritual imbalance. Although this blog primarily focuses on the system of yoga, there are various modalities available for releasing tension – methods that can direct us back to balance so that we may reconnect with our true nature. Most of these techniques complement the practice of yoga, making its effect even more beneficial.

Jin Shin Jyutsu is one such method of healing. Known as the Japanese art of harmonizing life energy, it is a noninvasive approach to restoring the body that utilizes energy channels or meridians to unlock stress and pain.

The sessions involve light touches on certain areas of the body that correspond to specific energy pathways. Although many times a practitioner facilitates the flow of energy for re-opening, it is the participants themselves who are the true intuitive healers through this sensation of touch.

Jin Shin Jyutsu has the potential to correct many imbalances that we experience. There are several flows or holding sequences that are centered around the organs of the body and the major meridian channels. These are best introduced with the help of a practitioner. Currently, I am undergoing sessions for assistance with trigeminal neuralgia at A Spa For You here in Sedona.

There are also basic finger flows that can be self administered.  Your challenge this week is to use the chart below to locate any area(s) that may be valuable and healing for you.  1bfb56fbfa169d2397ec937e068a4ea0



YOLY Challenge #33: Get Clean


When I chose to focus on purification as a theme for my classes and the blog this month, I really had no idea that the word February (in Latin februare) meant “to make pure.”


Now, what do I mean by purification?

In general, I view purification as a method for letting go of the old and unnecessary to allow space for nourishing breath, clean food, and new energy. Purification is a way to rid the body of irritation, congestion and toxins so that you can regenerate.
We have transitioned from our month of restoring, resting and reflecting in January. Now is the time for replenishing and energizing.

Here is your challenge this week. Get started on the road to freshening up with these daily practices:

Clean up your diet

Try to eliminate caffeine, sugar, alcohol and any extreme aspect of food intake. Drink clean water, green tea and take in more vegetables and fruit in your diet. This is not a cleanse but an awareness exercise. Try this for one week if you can and evaluate your energy level on day 7.

In my experience with caffeine withdrawal, it only takes a few days to transition. I went to an organic water processed decaf and feel that I have more energy than ever before! I hope to use this opportunity to transfer my morning cup to tea – the cleansing qualities of tea would be much more beneficial.

Clear the Mind

Start a Meditation Practice. Keep it simple and find a technique that invites you to your mat each day. Meditation can be done at any time so choose a segment of your day when you will have no interruptions. Last week, I posted the Hong-Sau technique. Its simplicity will be enlightening.

Filter Your Toxins

Incorporate a twist into each yoga practice this week. The Supine Revolved Belly Pose will serve to squeeze out the unwanted toxins and provide room for fresh nutrients and oxygen to enter the body.

If you are looking for additional ways to purify this month, the Shat Kriyas or yogic purification techniques might be appropriate. You may have heard of Jala Neti (nasal cleansing) and Chandra Dhauti (tongue cleansing). These are important methods for vanquishing toxins and clearing energy channels.

And finally, some purifying food for thought on the practice of yoga from this translation of an ancient Sutra of Patanjali:

“Effective practice of yoga produces physical purity so that attachments to toxins and corruptive forces disappear naturally…allowing both internal and external purity (saucha) of the body, psychic environment… through the removal of the occlusions of consciousness, there is achieved balance, cheerfulness, one-pointedness, harmony of the senses, and yogic vision. Here one is no longer attracted by corruptive influences because one has established (and is happily rooted within) an inner energetic freedom.”

Green Tea in the Morning

teapot-1138913__180 While it doesn’t exclaim “Wake Up!, a cup of green tea first thing in the morning has helped me to find clarity and purpose.  I love its soothing quality and that it virtually paves the way to my yoga practice.

I am not shunning coffee.  I adore the taste and the luxury of the drink. However, first thing in the morning, it’s nature can be aggressive and irritating for me. I’ve realized that drinking coffee tends to sway me away from what is nurturing.

I looked for proof of this and discovered that there is a natural chemical called theanine found in green tea that provides its calming effect. Life Extension Magazine reports that “It leaves people in a better mood. Knowing that L-theanine can cross the blood-brain barrier and positively affect brain chemistry, scientists investigated its mood-modulating effects. The results of those studies have led to L-theanine being patented as a mood enhancer. How it works is not completely understood, but one thing researchers have discovered is that L-theanine changes levels of amino acids affecting serotonin and other neurotransmitters in the brain.”

Unfortunately, there is a bit of a catch 22 for the other qualities of green tea. In order to clarify, I’ve created these terms:

Keep the Catechins

The largest of green tea’s benefits is that it contains catechins. Catechins are antioxidants that fight and may even prevent cell damage. The quality of the tea, whether it is powder (best), leaves (better) or bagged and the temperature of the water (hot to boiling) all determine a tea’s catechin content. It is also advantageous to add lemon. Vitamin C makes the catechins easier to absorb. Dairy, on the other hand, competes with it’s absorption.

Tame the Tannins

Green tea also contains tannins which can decrease the absorption of iron and folic acid. To counteract this effect, be sure to drink green tea in between (not with) your meals. Although it does not work well with catechins, you could add milk. The calcium tends to bind to the tannins in the tea before they can bind to your iron. Or, once again, squeeze some lemon into your cup (because vitamin C increases iron absorption).

Keep in mind that green tea may not be beneficial to all.  If you are taking medication and/or pregnant, please consult with your doctor.

YOLY Challenge #11: Cleanse Your Tongue

This week’s challenge is for a practice that you do off your mat.

Cleaning your tongue. It should be a daily ritual and maybe some of you do it already.  It’s more than a quick brush over the area after you attend to your teeth.  Chandra dhauti, sanskrit for “the daily cleansing of the tongue”, involves “scraping” the tongue.  Gasp! We will do it gently, I promise.

Why Should We Cleanse the Tongue?

For one, its dirty.

And just like the teeth it can harbor germs and a build up of mucous that should be removed.  Your diet will determine the amount of build-up that sits on the tongue.  In Ayurveda terms, the build-up is a sign of excess ama.  Ama is a sanskrit word defined as the residue of toxins that remain undigested in the body.  We all carry them to some extent.  Clean eating can reduce the amount of ama but “unhappy or unfocused eating” can also lead to incomplete digestion and an accumulation of ama.

A clean tongue absorbs prana.

With an open pathway, oxygen and prana can flow through the body more effectively. This will make your eyes sparkle and your mind function more clearly.  Mystically, the tongue is connected to the moon center or the chandra chakra. The chandra chakra is the portal between the inner and outer worlds. Some say that it is the channel to the fountain of youth. Therefore, it is vital that the tongue gathers each breath effectively, like nectar, in order to stimulate the moon chakra.

What is a Tongue Scraper?

A tongue scraper or cleaner can be plastic or stainless steel.  I recommend a stainless steel cleaner as it is easier to keep germ free.  I use a relatively inexpensive one by Dr. Tung (click here for the amazon link). A sterling silver or silver plated spoon or butter knife could work also.  Just make sure that you use the dull side of the utensil. Traditionally, silver is used because that metal is associated with the moon. It is also known that small deposits of silver on the tongue protect it from infection.

How Do We Cleanse the Tongue?

  1. Brush your teeth and rinse away any toothpaste residue.
  2. Dissolve a pinch of salt into a glass of room temperature water and rinse your mouth again.
  3. Hold the tongue cleaner in both hands, open your mouth & extend your tongue.


  4. Place the loop of the tongue cleaner at the back of the tongue and pull forward gently.
  5. Repeat 2-3 times.
  6. Rinse the tongue cleaner and your mouth with the remaining salt water.

May silvery moonlight stream into your inner space and fill your body with ambrosia, the nectar of immortality.


A Modicum of Moderation

On this our sharing day, I would like to address the idea of moderation.  I believe that it is the key to balance and the answer to many of the everyday choices we have in life.  How much do you eat? How often do you practice yoga and for how long? What is the correct amount of sleep? sun? or even sex?

If you can, be moderate.  Choose the middle.  A little of this and a little of that.                                                                                         telephone-1822040__340

Certainly a life lived in moderation should be a consideration as you develop your practice of ahimsa or non-violence.  And, like ahimsa, moderation is one of the yamas (restraints) within the 8 limb-fold of yoga. Its sanskrit name is brahmacharya.

If you seek to balance your tendencies, you will definitely honor your limitations.  Excess is almost always harmful.  Ever hear of too much of a good thing?

Lately, I am working on establishing reasonable limits for time spent on my computer and phone. It certainly has been a challenge. At the very least, I am becoming more mindful of some of the nonsensical ways that I use these devices.

What do you find most difficult to moderate?


YOLY Challenge #3: Reflect Upon Your Lifestyle

Here we are inside of Week #3!

Today, I thought that I would share with you a handful of lifestyle habits that I have found to support a more yogic existence. Maintaining these positive changes within my daily rhythm is not always easy – but for the most part I try to live them.

Your Year of Living Yogically challenge for this week is to choose one of these vital practices to follow:

  • Be mindful of what you eat and how much
  • Drink at least 6 glasses of clean water each day
  • Get at least 7 hours of sleep every night
  • Eat vegetarian at least 3 days this week
  • Wake up slowly – consider/record your dreams

Maybe you already do a few or several of these things. Super! Then choose one that you don’t do or one that may be more difficult for you to follow. See if you can stick with it for the whole week.

I have found it critical to develop harmony between my practice and the rest of my life. My lifestyle needs to support my practice in order for my practice to support my life.