Puppies are Killer!

Today's my day to blog at Inkspot, the blog for authors of Midnight Ink.  I'm discussing My puppy love, Ana, and how she has influenced my writing in  A Fatal Twist.

http://midnightwriters.blogspot.com/2017/01/puppies-are-killer.html


Enjoy!

Tracy Weber



All four books in the Downward Dog Mystery Series are available at booksellers everywhere!

Inspirations in Fiction

I recently blogged at Inkspot, the blog for authors of Midnight Ink, about two of my real-life character inspirations for the Downward Dog Mystery Series, including my most recent installment, A Fatal Twist.

http://midnightwriters.blogspot.com/2016/12/inspirations-in-fiction.html


Enjoy!

Tracy Weber



All four books in the Downward Dog Mystery Series are available at booksellers everywhere!

Presenting Chapter 1 of A Fatal Twist!

I'm beyond excited to launch my fourth Downward Dog Mystery, A Fatal Twist, on Sunday.  So excited that I couldn't wait to share the first chapter with you!

Give it a read at:

http://midnightwriters.blogspot.com/2016/11/i-present-to-you-chapter-1-of-fatal.html.

Enjoy!

Tracy Weber

For more information about a Fatal twist, check out:

http://tracyweberauthor.com/fatal.html

and

http://tracyweberauthor.com/buy_fatal.html

Advice to Aspiring Authors: From Five Malice Award Nominees

 

 

I’m delighted to host my fellow Agatha nominees for Best First Novel today on Killer Hobbies.  Click on the link in their name to go to their author web page and on the book title to purchase their work.  Be sure to read these phenomenal books and support this new crop of amazing talent.  And wish us all luck on May 2 when the winner will be announced!

Until then, here is our advice to aspiring writers:

Annette Dashofy:  Circle of Influence

Join a writing organization such as Sisters in Crime or Pennwriters and participate. They're a great source of support and education. It takes a village to write a book and survive in this business. Learn the craft of writing and write the best story you can. Finish the book! So many aspiring authors get tired with the story they're writing, get another idea, and start a new book. It's easy to end up with a half dozen books of only three or four chapters! And finally, never give up. The only surefire way of never getting published is to quit trying. 

Sherry Harris:  Tagged for Death

Before you send your manuscript out make sure it is ready -- really, really ready. I burned a few bridges with the books "in the drawer" by sending them out too early. Knowing when your book is ready is difficult. Have you studied the craft and especially books similar to the one you are writing? Has someone other than your family and friends read it and given you feedback? Constructive criticism is a good thing. Are you out there meeting other writers? You never know when a chance meeting will change the course of your life -- it happened to me at the Malice Domestic banquet in 2005. Most of all don't give up. It took me fifteen years to get published. And have fun! 

Terrie Farley Moran:  Well Read then Dead

Hi Tracy, thanks for inviting us here to visit the Killer Hobbies blog.

I follow a credo based on a quote I heard or read somewhere. Until recently I wasn’t sure who said it, but I now know it was William Faulkner. I live by his prudent words. “I only write when I am inspired. Fortunately I am inspired at 9 o'clock every morning.”

Whether you write daily, or three hours a day twice a week, or two hours every Saturday, I think that consistency, however you can work it into your life schedule, is crucial to successful writing.

And once the story is written and you think it is done, if perchance, as a writer you have fallen in love with any of your written passages, you might want to consider a cooling off period until you are less enamored. Then take another pass at your work as a reader.

I wish great luck and success to every writer who sits at a computer or puts pen to paper. Don’t give up. Persistence is the key.

Susan O’Brien:  Finding Sky

If you believe in your work, don’t give up! Stay positive and open minded. For example, I enjoyed querying agents and the connections that resulted from it. But in the end, an attorney helped me sign with a small publisher. The road to publication can be long. Yet the result (and sometimes the process) makes it all worthwhile!

 

 

 

 

Tracy Weber: Murder Strikes a Pose

Don’t give up! Writing is a TOUGH business. No one gets published without facing rejection. When I was trying to land an agent, I allowed myself twenty-four hours to feel bad about every rejection. Then I forced myself to do something proactive. Send out another letter, connect with another author, write another page.

You can’t please everyone, and yet when you write, you so desperately want to. (At least I do.) Just keep writing what you love and know that your work isn’t defined by what any one person thinks of it. If you write what you love, then you’ll have a great time even if your work never comes close to hitting the New York Times bestseller’s list.

Thanks, everyone!  I hope we see many of you in two weeks at Malice!

Tracy Weber

 

Agatha Nominees--OMG--I'm one of them!

Who ever would have believed that Kate and Bella's
first story would be up for an Agatha?

I'm still in a state of disbelief.  The Agatha nominations were announced on Saturday, and my first book, Murder Strikes a Pose, is up for best first novel!  I'd had a very rough week, for a number of reasons, and this was the news that pulled me out of my funk. 

There are four other fabulous writers on the list with me, and I have no expectations about winning.  But being on the list with such talent makes me finally believe I'm a writer.  Please take a moment to look at the other Agatha-nominated authors and check out their work!  And if you plan to come to Malice Domestic this May, please come see me and give me a hug!

Best Contemporary Novel
°	The Good, the Bad, and the Emus by Donna Andrews
°	A Demon Summer by G.M. Malliet
°	Designated Daughters by Margaret Maron
°	The Long Way Home by Louise Penny
°	Truth Be Told by Hank Phillippi Ryan

Best Historical Novel
°	Queen of Hearts by Rhys Bowen
°	Wouldn’t it Be Deadly by D.E. Ireland
°	Murder in Murray Hill by Victoria Thompson
°	Hunting Shadows by Charles Todd
°	An Unwilling Accomplice by Charles Todd

Best First Novel
°	Circle of Influence by Annette Dashofy
°	Tagged for Death by Sherry Harris
°	Well Read, Then Dead by Terrie Farley Moran
°	Finding Sky by Susan Obrien
°	Murder Strikes a Pose by Tracy Weber

Best Short Story
°	“The Blessing Witch” by Kathy Lynn Emerson   Rogue Wave
°	“The Shadow Knows” by Barb Goffman   Chesapeake Crimes: Homicidal Holidays
°	“Just Desserts for Johnny” by Edith Maxwell
°	“The Odds Are Against Us” by Art Taylor     Ellery Queen Mystery Magazine
°	“Premonition” by by Art Taylor   Chesapeake Crimes: Homicidal Holidays

Best Non-fiction
°	The Poisoner: the Life and Crimes of Victorian England’s Most Notorious Doctor by Stephen Bates
°	Death Dealer: How Cops and Cadaver Dogs Brought a Killer to Justice by Kate Flora
°	400 Things Cops Know: Street Smart Lessons from a Veteran Patrolman by Adam Plantinga
°	Writes of Passage: Adventures on the Writer’s Journey by Hank Phillippi Ryan
°	The Art of the English Murder: From Jack the Ripper and Sherlock Holmes to Agatha Christie and Alfred Hitchcock by Lucy Worsley

Best Children’s/Young Adult
°	Found by Harlan Coben
°	Andi Under Pressure by Amanda Flower
°	Greenglass House by Kate Milford
°	Uncertain Glory by Lea Wait
°	The Code Busters Club, Case #4: The Mummy’s Curse by Penny Warner I don't know about you, but I've got some reading to do.  Good luck to all of the nominees!   Namaste   Tracy Weber Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT and MURDER STRIKES A POSE are available at book sellers everywhere!

Creating Abundance

“Abundance is about being rich, with or without money.”— Suze Orman

Happy Thanksgiving!

Depending on your perspective, the holidays can either be a joyful time shared with family and friends or a dismal demonstration of unrealized expectations. The choice is yours. Abundance is everywhere, if you choose to look for it.

On this day of feasting and family, I'd like to share with you some quotes, breath practices, and meditations that can help you find abundance in your own life.

"Whatever we are waiting for -- peace of mind, contentment, grace, the inner awareness of simple abundance -- it will surely come to us, but only when we are ready to receive it with an open and grateful heart.”—Sarah Ban Breathnach

Breath Practice:

1. Lengthen your inhale and exhale, making them approximately equal.
2. Remain at that lengthened breath for several minutes. With each inhale, imagine abundance in all its forms entering your heart. With every exhale, imagine those same qualities flowing through your body and taking root in every cell.
3. After several minutes, return your breath to a normal rhythm. Carry the energy of this breath practice to meditation.

Meditation Question: How can I invite abundance into my life, regardless of my material wealth?

“The universe operates through dynamic exchange…giving and receiving are different aspects of the flow of energy in the universe. And in our willingness to give that which we seek, we keep the abundance of the universe circulating in our lives.”— Deepak Chopra

Breath Practice:

1. Lengthen your inhale and exhale, making them approximately equal.
2. After six breaths at that lengthened breath, add a two second pause after both the inhale and the exhale.
3. Remain at this breath for several minutes. With each inhale, imagine abundance in all its forms entering your heart. In the pause after inhale, imagine abundance completely filling you. With every exhale, offer abundance back to the world. In the pause after exhale, imagine abundance both within and around you.
4. After several minutes, release the pauses, but continue breathing with a lengthened inhale and exhale.
5. After several more breaths, return your breath to a normal rhythm. Carry the energy of this breath practice to meditation.

Meditation Question: How can I create abundance in the lives of those around me?

The prosperity hens pictured above symbolize prosperity in Indian culture, because any family fortunate enough to own a hen has a continual source of nourishment. Find your own symbol of abundance and keep it near as you get caught up in busy-ness of the holiday season.  Allow it to remind you of all that is truly important.

Namaste

Tracy Weber

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about her  yoga and dog-related mystery series, the Downward Dog Mysteries.

Fitness, Yoga Style

Students often ask me if yoga is sufficient to develop overall fitness. Put more directly, if I practice yoga, can I cancel my gym membership?  I always cringe a little before answering. As a yoga studio owner, the answer that would benefit me most is an enthusiastic, unqualified yes.

Unfortunately, the true answer is probably not. Yoga is a valuable tool. It builds muscular strength, flexibility, and emotional wellness. It also develops an important component of fitness often overlooked in the West: respiratory fitness.

That seems like a lot, and it is. All of the above are necessary. But they are not the complete fitness picture. Western forms of exercise provide an important and missing piece: cardiovascular--also known as aerobic--fitness, which is an essential component of heart health.

Cardiovascular Fitness versus Respiratory Fitness

The cardiovascular and respiratory systems are separate yet closely related.

Respiratory Fitness (Pranayama, Asana, Respiratory Therapy)

• Increases the respiratory system’s ability to oxygenate cells
• Improves respiration rate, profusion rate and oxygen utilization at a cellular level

Asana and pranayama are excellent tools for impacting this--much better than Western aerobic exercises.

Cardiovascular Fitness (Jogging, Cycling, Zumba)

• Raises the pulse rate
• Strengthens the heart muscle and increases circulation

Yoga tools, including asana and pranayama, are not as well suited for this type of fitness as Western aerobic exercises.

Students often seem disappointed to learn this.  After all, the ancient yogis used yoga (almost exclusively) to develop health and mental wellbeing.  But those yogis lived in a different time, with completely different lifestyles. They lived very physical lives, practiced yoga, pranayama, and chant daily, and ate whole foods that were much less likely to cause heart disease than the overly-processed foods we consume now.

The typical American yogi, on the other hand is likely to work eight or more hours at her desk job, park as close as possible to yoga class, then go home to binge on potato chips while watching someone else chant on American Idol.  Heart disease is epidemic in our culture. Frankly, we’d be delusional to compare our lifestyles to those of yogis thousands of years ago.

All that said, yoga is an important part of mental and physical wellness.  I’d be the last one to minimize its benefits.  Just ask my grandmother who died of emphysema, my friends with asthma, or my clients with anxiety and depression.  Breathing is as important as life itself. In fact, breath is the essence of life.

Nonetheless, I still ride an exercise bike three times a week, and I wouldn't consider giving it up, in spite of my yoga practice.  I’ve never claimed that yoga is a panacea able to cure all ills—but it can do a lot.  Not just for the body, but also for the mind. I hope you’ll make it part of your wellness routine.


Namaste

Tracy Weber

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about her  yoga and dog-related mystery series, the Downward Dog Mysteries.

Proper Form and Adaptations of Child’s Pose—Response to a Student Question

I look forward to answering your questions in this blog. Please feel free to leave a comment or e-mail your questions to tracy@wholelifeyoga.com.

A Whole Life Yoga teacher training graduate writes: When I teach child’s pose, I have noticed that some of my students keep their back straight and hips hiked up in the air, almost downward dog-like. I’m not sure if this is a flexibility issue, or if they just don’t understand my instructions. Do you see this in your students, and if so, how do you address it?

I do see that pattern occasionally, and it can have several causes. Most yoga teachers think that child’s pose is a comfortable, forward-bended resting position—and it usually is. For some students, however, child’s pose isn’t restful at all; it’s confusing, uncomfortable, and frustrating.

The photo below shows a student doing child’s pose correctly. Note that her hips rest toward her heels, and her elbows and forehead relax comfortably toward the floor.

Sometimes, however, students touch their heads to the floor while pointing their hips to the sky. This places the spine in a subtle backbend, and usually isn’t the slightest bit comfortable.

A student usually does this for one of three reasons:

1. Her knees are unable to acutely bend or are uncomfortable when deeply bent.
2. She can’t breathe comfortably when her chest, belly, or breasts are pressed against her thighs.
3. She doesn't understand how to do the pose.

The solution, of course, depends on the cause. Two adaptations are useful for students with knee issues:

Place a bolster or folded blanket on top of the student’s calves. This allows her to rest with her knees at a less acute angle

Place a bolster under the student’s chest and belly. This has the effect of raising the floor, so her knees don’t have to bend as much when she lowers her body.

If, on the other hand, the student has difficulty breathing in child’s pose, coach her to widen her knees to make more room for the breath.

You can also have the student place a bolster, forearms or fists underneath her forehead to maintain space for the breath.

If the student doesn’t understand how to do the pose, then some individualized coaching is in order. Ask her if she is choosing to modify child’s pose for comfort. If the answer is no, she’s likely confused. Work with her to better understand the form and intention of the pose. If the answer is yes, find out specifically why she’s uncomfortable and work with her to adapt the post to get both function and ease.

Thanks for asking!

Namaste

Tracy Weber

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.

A Late SinC Blog Hop!

I’m delighted to be part of the Sisters in Crime Blog hop, even though I’m a few days late. I was tagged by the lovely Linda O Johnston and have tagged Shannon Baker in return.  Enjoy!

What books are on your nightstand right now?

For pleasure reading, I’ve been on a cozy mystery binge lately. I don’t have a night stand, but stacked on the windowsill next to my bed are the following novels:

·        Malled to Death by Laura DiSilverio

·        Pampered to Death by Laura Levine

·        Merry Market Murder by Paige Shelton

·        Death of a Crabby Cook by Penny Pike

·        How to Party with a Killer Vampire by Penny Warner

·        A Tiger’s Tale by Laura Morrigan

I just finished the sixth draft of my newest book, Karma Can Be Killer, and I have a few books that I used for research on that same windowsill:

·        Emotional Survival for Law Enforcement by Kevin M. Gilmartin, Ph. D

·        The Language of Crows by Michael Westerfield

·        The Emotion Thesaurus by Angela Ackerman and Becca Puglisi

And finally, my dog has been having some hip issues lately, so I’ve been reading a book on hip rehabilitation for dogs

·        Total Hip Replacement Home Rehabilitation Guide by Top Dog

What's the best part of the writing process for you? What's the most challenging?

The best part is hanging out with my characters and listening to the stories they tell me. I’m a visual person, so stories come to me in pictures of scenes with snippets of dialogue. I also love learning about my characters as they reveal themselves to me. I may not always agree with their choices, but I usually find something to love in each of them. Well most of them, anyway. ;-)

The hardest part is writing the first draft. It feels like a slugfest, in which I pound out word after word, hoping not to be knocked out by the next semicolon. Even worse, I usually don’t like those first words. I revise each manuscript at least a dozen times—usually more—before I hit “send” and let my first beta readers take a look. But even though I never like my first drafts, they are a necessary step on the path to publication.

If you were to mentor a new writer, what would you tell her about the writing business?

Writing is a business like any other, and only a small part of it is crafting your work. There are many options to get your work out in front of readers, and even more competition for those same readers’ time. Whether you go with a major publisher, a small press, or choose to self publish, you are ultimately responsible for building your own platform and marketing your work.

Writing, like yoga, is love work. Very few people are able to make a living at it. Even fewer get rich. Frankly, the odds are better if you buy a Lotto ticket. But if you love what you do, it will have been worth it in the long term. And isn’t that what’s most important?

Tracy Weber

          

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT is available for preorder now from Whole Life Yoga. MURDER STRIKES A POSE is available at Amazon, Barnes and Noble,  and book sellers everywhere! 

Practicing Nonattachment Without Becoming Detached

The concepts of attachment and non-attachment are mentioned several times in The Yoga Sutras of Patanjali. Asana, on the other hand, is only mentioned as a preparation for meditation.  So though most people think asana is the be-all and end-all in yoga, practicing non-attachment is significantly more important.  But what is non-attachment, exactly, and what does it imply about how we relate to our world?

The sutras say raga—attachment—is neither good nor bad.  In fact, it’s an important part of human survival.  If it weren’t for attachment, I’m pretty sure my parents would have strangled me by the age of thirteen. In spite of that, the sutras warn, attachment can lead to suffering.

Not too many people argue with the fact that being attached to money or possessions can cause suffering.  But this whole idea of being non-attached to people, ideals, or outcomes? Well, that seems to be tougher.  The prevailing question is always the same: How can I be non-attached without becoming detached?

Personally, I don’t see the problem; the two concepts are completely different.  Non-attachment implies being of this world, but not caught up in it. Detachment, on the other hand implies withdrawing from the world, either in an effort to avoid its complications or because we simply don’t care.

When we are non-attached, we practice; we love; we help others. And we work to leave our best mark in the world. But we do so knowing that the outcome may be different than we envision, and we are OK with that. We’re not tied up in the specific results.

For example, I can practice yoga faithfully without caring if I ever get my foot behind my head; I can accept the actions of my friends and family even when they treat me differently than I would hope; I can give of my time and energy to others—and still feel good about it—even if they choose a different path than I think they should.  All while remaining at peace. I give to the world with a full heart regardless of the outcome, because I know that, in the long term, things generally turn out as they should.

Detachment, on the other hand, implies an uncaring numbness—a hollowness in relation to the world around us. When we are detached, we feel separate from others; we lack empathy; we feel defeated.  We may experience this as indifference, depression, self-importance, aloofness, or even numbness. But the result is inevitably the same. When I am detached, the world exists, but I don’t connect with it. I don’t take action; I don’t practice; in fact, I don’t do much of anything.  Why would I bother?

A life of detachment feels desolate; one of non-attachment, serene. Our world will be a much better place when it is overflowing with active, compassionate, non-attachment.  Only then can we find harmony and peace.

What are your thoughts? Please post a comment below.

Namaste

Tracy Weber

          

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT is available for preorder now from Whole Life Yoga. MURDER STRIKES A POSE is available at Amazon, Barnes and Noble,  and book sellers everywhere! 

Yoga for Back Pain

Articles touting the benefits of Viniyoga seem to be popping up everywhere (and that’s a good thing!). One example is an article called “Watch Your Back” in Yoga Journal. This article talks about Viniyoga’s proven benefits in reducing back pain. Specifically, it discusses the Group Health study on Viniyoga for low back pain and shares the personal case study of a woman who healed her back using Viniyoga.

The student, Terri Stoeker, has a back pain story much like my own.  Like Terri, my back injury cane “out of the blue,” though it had likely been building for quite some time.  Unlike Terri, I suffered for years--seven to be exact.  During that time, I tried a number of methods for healing: physical therapy, acupuncture, muscle relaxants, anti-inflammatory medication, osteopathic manipulation, counseling on pain management, ice, rest, and massage therapy. At one point, I even said that I’d dance naked around a witch doctor’s fire if that would help.  The one remedy that healed me, after seven years of failed experiments, was Viniyoga.

Terri’s relief came quickly.  Mine took a bit longer. But after seven years of pain, a few months to get relief seemed like nothing.  In fact, since my doctors and I had already given up hope, the fact that I healed at all is nothing short of a miracle.

I'd like to share two of my favorite quotes from the article with you.

The first is from the student, Terri Stoeker:

"You can let your back control you and change your life into something sedentary and painful, or you can find something that can keep you healthy and get you back to 95 percent normal. I was told I would never run or garden again. Now I can do those things. I have to be careful, I have to take care of myself, but I live my life. Yoga has done that for me."

The second is from my teacher, Gary Kraftsow.

"We're not talking about fancy yoga or power yoga  here. You don't need an hour-long class or a special outfit or a fancy mat to do this. This practice is available to everybody. You can learn it easily and use it to feel better and really begin to manage your condition."

The article comes complete with a yoga practice that may help decrease back pain.  But be forewarned, the photos are misleading.  In fact, they only show part of each position.  The movement between positions is vitally important in Viniyoga.  So I highly recommend using the text to guide your practice, rather than the photos.  Better yet, sign up for my Yoga for Healthy Backs class!  In the mean time, read the article, and tell me what you think!

Go Viniyoga!

Namaste

Tracy Weber

          

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT is available for preorder now from Whole Life Yoga. MURDER STRIKES A POSE is available at Amazon, Barnes and Noble,  and book sellers everywhere! 

Meditations to Decrease Stress and Inflammation!

 

A recent study at UCLA’s Department of Psychiatry and Biobehavioral Sciences demonstrated once again that even short meditations, when done consistently, have positive effects on both the body and the mind. The study evaluated 49 caregivers of patients with Alzheimer’s and dementia. Almost 50% of these caregivers experience clinical depression, and they are also twice as likely as the general population to report high levels of stress.

 

The study divided the caregivers (who ranged in ages from 45 to 91) into two groups: one that practiced a 12-minute meditation daily for 8 weeks, and one that spent 12 minutes each day for 8 weeks relaxing while listening to a relaxation CD.

The meditation group showed several benefits over the group that listened to the music:

• Significantly lower levels of depressive symptoms
• Improvements in reported mental health
• Improvements in cognitive functioning
• Increased telomerase activity in the blood (an indication of decreased cellular aging)
• Significant decreases in blood proteins associated with inflammation.

All these benefits from just 12 minutes of meditation a day!

This specific study examined a chant and meditation practice called Kirtan Kriya, but prior studies on meditation have shown similar mind-body benefits with a variety of meditations. In short, any meditation practice you do for 10 minutes or more daily is likely to achieve similar results.

The meditation below has been used in other studies on meditation’s “relaxation response.” But remember, the most effective meditation practice is one you will actually do. Hundreds, if not thousands, of meditation techniques exist and are easily found on the web. Experiment and find the one that works best for you.

Simple Counting Meditation:

• Sit comfortably, with your spine erect and the crown of your head floating up
  to the ceiling.
• Allow your eyes to close, and notice your breath—without intentionally trying to
  change it. Bring your attention to the warmth and coolness of the breath
  at the tip of your nostrils.
• After 2 – 3 minutes, or whenever you are ready, start counting each exhalation.
  For example, when you exhale the first time, think "one." The next time you exhale, count "two."  Keep counting silently to yourself, until you get to ten. After you reach ten, then start over again from "one."
• You’ll know your mind has wandered because you’ll lose count or notice that you’re thinking about something else. When that happens, (and it will!) try not to get frustrated. Instead, simply start over again by counting from “one.”  Without judgment or frustration, notice how often you need to restart counting.   The goal isn’t to get to 10, but to keep refocusing whenever your mind wanders.
• Continue this meditation for 10 minutes or longer if you’d like.

I’ve outlined two other methods in prior blog articles: a simple Meditation for Inner Peace and a Breath Focused Meditation. I will post additional meditations in the future, so keep checking back. Remember not to worry about "being good" at mediation--just by the act of meditating, you are inherently good at it regardless of how often your mind wanders as long as you keep bringing it back.

Namaste

Tracy Weber

          

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT is available for preorder now from Whole Life Yoga. MURDER STRIKES A POSE is available at Amazon, Barnes and Noble,  and book sellers everywhere! 

Belly Breathing for Stress and Pain Relief

This simple, relaxing breath can be used any time you want to soothe body, mind, and spirit. I taught it recently in my Yoga for Chronic Pain class, yet it reduces stress of any kind—physical, emotional, or spiritual.

Belly Breathing

1. Lie on the floor, in bed, or any place else you can be comfortable without falling asleep.  Your knees can be bent or draped over a bolster.  If that’s not comfortable, you can also elevate your shins on a chair.  Any position is fine, as long as it’s physically comfortable and your spine is in a neutral position.
2. Notice the sensations of your body, without labeling them as “good” or “bad.”  Just be present with those sensations. Surrender your weight into the earth and feel tension drain from your body.
3. Place your hands on your stomach and consciously breathe as if you were breathing into your belly.  Notice how your belly gently expands with every inhale and relaxes with every exhale. Invite your mind to be in this present moment, not concerned with the past, not worried about the future. Every time your mind wanders, simply bring it back to the feeling of the breath in your belly.
4. After a minute or two, begin to lengthen your breath. Take several breaths to deepen each inhale and exhale, focusing primarily on a slow, complete exhale. When you find a rhythm that feels deep, yet smooth and easy, continue breathing at that length. If at any point you feel a sense of strain, shorten the breath again until you find a length that feels full, yet relaxing.
5. Continue breathing this way for approximately five minutes, and then gradually return your breath to a new, uncontrolled rhythm.  Notice the sensations of your body again, still trying not to label them as “good” or “bad.”
6. When you’re ready to transition back to your day, begin with small movements, such as wiggling your fingers and toes or even yawning and stretching. Then roll to your side for a moment before gradually pressing up to sitting.

This simple practice is one of my favorites for soothing both physical and emotional
discomfort.  I hope you enjoy it!

Namaste

Tracy Weber

          

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT is available for preorder now from Whole Life Yoga. MURDER STRIKES A POSE is available at Amazon, Barnes and Noble,  and book sellers everywhere! 

Cakravakasana, the Un-Cat Pose

Cakravakasana (also called “Cat”) is often confused with a yoga pose called Cat-Cow.  Although the two poses look similar, they have completely different effects and intentions.   For most students, Viniyoga's Cat is much more beneficial than Cat-Cow.  So much so, that my teacher calls it the “un” Cat-Cow.

According to Gary, approximately 75% of Americans have increased thoracic kyphosis.  Put in English, we have upper backs that are already too rounded.  This happens primarily because of the activities we do in daily life.  We sit in chairs, type at computers, drive cars,  and do other activities that leave us in a hunched forward position.  To balance that, our yoga practice should strengthen and flatten our upper backs as well as stretch the fronts of our shoulders.

On the other hand, most of us have tight and weak lower backs, with increased lumbar lordosis. Meaning our lower backs are weak, tight and overly arched.  To balance this, our yoga practice should both strengthen and stretch our lower backs as well as strengthen our abdominal muscles.
Below is a photo of a student doing the pose most people call Cat-Cow.  In the position on the left, she arches her low back in the “Cow" position.  In the position on the right, she rounds her upper back in the “Cat" position.  This increases the curvature of both her upper back and lower back—exactly the opposite of what most students need.













In the two photos below, the same student performs Cakravakasana.  In the position on the left, she uses her abdominal muscles to support her low back while drawing her shoulder blades together to flatten her upper back.  In the position on the right, she gently pulls in her belly while folding her hips toward her heels, gently stretching her low back.



For most students, the two positions of Cakravakasana effectively work together to restore balance to the spine and release back tension. Cat-Cow, on the other hand, may contribute to spinal imbalance and even increase back pain--even if it feels good while you're doing it.

Cakravakasana Instructions:

1. Come to hands and knees, placing your hips directly above your knees and your hands slightly in front of your shoulders.  Your knees should be at least four inches apart, and your hands should be slightly wider than your shoulders.
2. On inhale, draw your shoulder blades together and lengthen your spine, keeping your belly lightly pulled in and your chin tucked slightly down.  Do not allow your lower back to arch or your hips to move beyond your knees.
3. On exhale, contract your abdomen while moving your hips toward your heels and your forehead and elbows toward the floor. Notice the gentle stretch in your lower back.
4. On the following inhale, return to the hands and knees position in step 1.
5. Repeat 6 – 8 times.

Cakravakasana is a gentle pose you can use to release tension and stretch your back any time of the day.  I hope you enjoy it!

Namaste

Tracy  Weber


          

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT is available for preorder now from Whole Life Yoga. MURDER STRIKES A POSE is available at Amazon, Barnes and Noble,  and book sellers everywhere! 

An Ode to Turning Fifty

Today’s article will be a short one. No book news, no personal insights, no great yoga tips. I’m giving myself the day off. Last Thursday was my—gasp—50th birthday. I spent the day in bed with a nasty head cold, cuddled up on the floor with my dog, who was suffering from a nasty 24 – hour intestinal bug.

All in all, the day could have been…

A whole heck of a lot worse.

Any day I get to spend in my beautiful home with that gorgeous creature, knowing that my hubby will soon be home from work to harass us, is a good day indeed.

My 50^th birthday wasn’t the most pleasant day ever, but I wouldn’t trade my life for any other on earth.

Enjoy the life you’re given.

That is all for today.
Namaste

Tracy Weber

          

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT is available for preorder now from Whole Life Yoga. MURDER STRIKES A POSE is available at Amazon, Barnes and Noble,  and book sellers everywhere! 

Announcing A KILLER RETREAT!

Hi all!  I'm absolutely delighted  to announce the cover and publication date of my second Downward Dog Mystery, A KILLER RETREAT.  The book is in the final stages of editing now, and my publisher has finalized the cover.

What do you think? 

Available January 8, 2015 from Midnight Ink!

Leave a comment about the cover in the next week for a chance to win a Downward Dog Mysteries coffee mug!

The book will be out January 8, 2015, but I'll likely have copies again in late December.  Why wait?

Pre-order your personalized, autographed copy from Whole Life Yoga now, and I'll mail you a signed bookmark as soon as they are available!

ABOUT A KILLER RETREAT

Six months after solving her friend’s murder, commitment-challenged Kate Davidson has recovered from her injuries and settled into a relatively calm life with rambunctious German shepherd Bella. Now, if only her relationship with boyfriend, Michael, would slow down to match her laid-back yogic lifestyle…

When Kate gets an offer to trade teaching yoga for a weeklong stay at a newly reopened vegan retreat center, she jumps at the opportunity, even though it means being forced to endure the wedding ceremony of the center’s two caretakers. Avoiding the M-word turns out to be the least of Kate’s problems when a wedding guest is found floating face-down in the resort’s hot tub, shortly after a loud, public (and somewhat embarrassing) fight with Kate.

The police pick Kate as their number-one suspect, so she’s forced to join forces with Michael, best friend Rene, and sidekick Bella to find the real killer. But they’ll have to solve the murder before the police arrest Kate, or her next gig may last a lifetime—behind bars.

 

REVIEWS

“An engaging mystery full of fun and fascinating characters and unexpected twists.  An intriguing read that includes yoga lessons and feisty dogs.”

Linda O. Johnston Author of the Pet Rescue Mysteries
 

“Fans   of Tracy Weber’s charming Murder Strikes a Pose have eagerly awaited   the return of yoga instructor Kate Davidson and her challenging yet   lovable German shepherd, Bella.  Happily, Weber's second yoga mystery, A Killer Retreat, is as delightful as her first. Readers will love the   setting, the complex mystery, and the romance of Kate’s second   adventure. Especially noteworthy in this popular series is the appealing   combination of strength and vulnerability that Kate and Bella share.   Enjoy!”

Susan Conant     Author of the Dog Lover’s Mysteries
 

“Whether yoga instructor, Kate Davidson, is wrestling her hundred-pound dog, her new love life or trying to solve a murder, A Killer Retreat is simply a killer read! Witty, fun and unpredictable, this is one cozy mystery worth barking about!”

Shannon Esposito   Author of the Pet Psychic Mysteries

Thanks!

Tracy
 

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT is available for preorder now from Whole Life Yoga. The first book in the series,  MURDER STRIKES A POSE is available at Amazon, Barnes and Noble,  and book sellers everywhere!