Lithium Breathing: The Balancing Breath

This is the second of three blog posts that detail practices mentioned in A Killer Retreat.   This lovely breath practice helps balance energy.  Perfect for the holiday season.  Only three weeks until the official publication date!  Enjoy!



This simple breath practice is great any time you need to balance your thoughts, energy, or emotions. Kate, the yoga teacher/sleuth in A Killer Retreat calls this practice Lithium Breathing, because like the medication for bipolar disorder, it balances energy whether it is manic or depressed.

This practice is perfect for any time of day, and the beauty about breath work is that you can do it anywhere—at home, on the bus, even in the middle of a meeting at work—and no one will think you've gone crazy.  ;-)

Lithium Breathing

1. Come to a comfortable sitting or lying position.
2. Notice how you feel before beginning to practice.  Don’t worry if you don’t feel as you think you “should.” Just notice whatever comes to mind and be grateful for the awareness.
3. Gradually, over 6 breaths, lengthen both your inhale and exhale, noticing the natural pause at the end of each.
4. Maintain the breath in step 3 for at least 6 breath cycles.  Then, break the inhale portion of your breath into two equal parts, with a natural pause both between parts and at the end of the inhale.
5. Maintain the breath in step 4 for at least 6 breath cycles.  Then, break both the inhale and exhale portions of your breath into two equal parts, with the same natural pauses in the middle and at the end.
6. Maintain the breath in step 5  for at least 12 breath cycles.  Do not strain the breath.  If you start to feel strain, decrease the lengths of the breath segments, and then continue with that new length for the rest of the practice.
7. Once you finish 12 or more complete breaths at step 6,  release the pauses completely and breathe for several breaths.  Then gradually allow the breath to come back to a normal rhythm.
8. Notice any changes you feel after this practice, without trying to judge them as “good” or bad.

Give it a try and let me know how it works.

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. MURDER STRIKES A POSE is 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.

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! 

Sitting Pretty—and Comfortably—in Yoga Class

Whenever I see students struggling to sit comfortably in yoga class, I’m reminded of that old Alanis Morissette song—isn’t it ironic that we come to yoga class to decrease pain, then sit uncomfortably on the floor with our backs screaming in agony.

Sitting is notoriously painful for people with back pain; sitting on the floor, crossed legged, without back support is even worse.  Of course, that’s that most of us tend to do in every yoga class.  There are many better alternatives. A few of my favorites are below.

First, if you do choose to sit crossed legged, look down at your knees.  If your knees are above your hips, then your spine is not in neutral alignment, which will lead to back discomfort.  This problem can easily be fixed by elevating your hips.  Fold a blanket or two and place them under your sitz bones (or ischial tuberosities, for you anatomy geeks.) These are the bony prominences between the tops of your thighs and the bottoms of your hips.  Add blankets until your knees are below your hips, as in the photo below.

For people without knee issues, the sitting posture below is my favorite.  This is how I sit when I teach.  In the first photo, the student is sitting on a block, which elevates her hips to put less pressure on her knees.  In the second, she is sitting on a meditation bench. 

Meditation benches can be a little pricey, but they last forever.  I’ve had the one in the photo for over 11 years.

Finally, you can always lie down.  There’s nothing magic at all about achieving that perfect lotus pose.  In yoga, the goal is to connect the body, breath, and mind. To do that, the spine should be neutral. A neutral spine can be found sitting in a chair, kneeling, lying, or standing for that matter. While it’s true that the breath is subtly blocked in a lying position, for most people the effect is minor. If lying gets you out of pain, I say go for it!

Generally, the most neutral supine position lying with the knees bent, feet on the floor, as in the photo below.

The biggest risk in this position is falling asleep.  So try to keep your mind alert, and if you come to class with a friend, tell them to nudge you if you start snoring!

I look forward to seeing you at the studio soon!

Namaste

Tracy

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber's author page for information about the Downward Dog Mysteries series.  MURDER STRIKES A POSE is available now from Amazon, Barnes and Noble, Whole Life Yoga, and other retailers!

Viniyoga: A Practice for All Stages of Life

I'm always happy to get calls from senior students looking to begin a yoga practice for the first time, as well as from parents looking for yoga classes for their children.  Of course, the sooner you start yoga, the better, but yoga is not simply a practice for the fit and the young.  Viniyoga, in particular, is well suited to serving individuals of all ages, fitness levels, and conditions of illness or health.  Since we offer a methodology, or approach, to yoga versus a given posture form, sequence or temperature range, we can teach a variety of clients from the hospitalized and very ill, to teen-aged gymnasts, to everything in between. Krishnamacharya (the founder of this lineage) practiced yoga his entire life, until he was well over 100 years old.  In short, Viniyoga is a practice that can (and should) serve a person throughout their entire life.  The goals and methods of yoga practice should change to meet the specific needs of each stage of life, however.

In youth (the sunrise stage of life), we focus on increasing strength, stamina, and concentration while promoting balanced development of the body and mind.  This typically means stronger, fitness oriented asana (postures) with a stricter focus on form. Of course, even children often benefit from a more therapeutic type of yoga, and in that case we focus on healing practices while still integrating the play and challenge children love.

From about the mid 20’s to mid 70’s (the mid day stage of life), our goal is to stay healthy, active, and to heal from the injuries and illnesses our bodies have picked up along the way.  We therefore decrease our focus on strong asana and increase our focus on developing the breath.  We also use yoga postures therapeutically to overcome injury and illness, and to promote balance in the musculoskeletal, physiological and emotional systems.   Yoga can still help us gain strength and flexibility, but the goal shifts from stronger asana to more breath-centered, adaptive asana.

In our later years (the sunset stage of life), our goals shift yet again.  From the time we enter our late 70’s until we pass on, our goal is to stay as self sufficient, mobile, and healthy as possible.  We use meditative asana and breath work to maintain physiological health and to keep our bodies functional as we age.  We also incorporate more meditation to help us focus the mind and prepare for our next journey to whatever is beyond this life.

No matter what your current age, you can definitely benefit from yoga. You’re never too young or to old.  Age is no excuse for not starting a yoga practice, or not continuing it.  As you change with time, so will your practice.  And in that transformation, you may well find a depth and beauty you never thought possible.

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.  MURDER STRIKES A POSE is available for preorder now from Amazon, Barnes and Noble, Whole Life Yoga, and other retailers!

A Breath Practice to Ease Holiday Depression

If you’re feeling a little down and blue this time of year, you’re not alone. According to the National Institute of Mental Health, approximately 18.8 Million adults, or 9.5% of the US population are affected by depression in any given year. Those of us who live in the Northern states are especially impacted by seasonal depression, sometimes referred to as SAD.

If depression is impacting your ability to function, a visit to your health care provider is in order. Yoga can, however, be an effective part of your recovery. Breath-centered movement, pranayama and meditation are all wonderful tools to bring your entire being--body, mind and heart--into balance.

I include the breath practice below in my series Overcoming Depression with Yoga. The word “krama” simply means segmented. In this practice, we segment the inhale portion of the breath into two parts, with a short pause both between each part and at the end of the inhale.

This very simple, very gentle practice increases energy, promotes balanced alertness, and over time can help ease depressive symptoms. Because this is a subtly energizing practice, please be sure to practice it earlier in the day; if you practice it shortly before bed, it may cause interruptions in sleep. For a wonderful practice to overcome insomnia, please see my earlier article titled “Tracy’s Sleeping Pill.”

Two Part Krama Inhale Breath Practice:

1. Come to a comfortable sitting position.
2. Notice how you feel before beginning to practice, in your body and in your breath. Then notice how you feel in your thoughts and emotions. Don’t worry if you don’t feel as you think you “should.” Just notice whatever comes to mind and be grateful for the awareness.
3. Gradually, over 6 breaths, lengthen both your inhale and exhale, noticing the natural pause at the end of your inhale.
4. Maintain the breath in Step 3 for at least 6 breath cycles. Then, break the inhale portion of your breath into two equal parts, with a natural pause both between parts and at the end of the inhale.
5. Maintain the breath in Step 4 for at least 6 breath cycles. Then lengthen both the pause in the middle of the inhale and the pause that follows the inhale to a count of 2. You will maintain this count for the rest of the practice.
6. Continue this breath for at least 12 breath cycles. Do not strain the breath. If you do start to feel strain, decrease the lengths of both pauses. Then continue with that new breath for the rest of the practice.
7. Once you finish 12 or more complete breaths at Step #6, shorten the pauses to a natural length and take 6 more breaths.
8. Release the pauses completely and breathe for several breaths. Then gradually allow the breath to come back to a normal rhythm.
9. Notice any changes you feel after this practice, without trying to judge them as “good” or "bad".

I hope you have a wonderful , depression free holiday season!

Namaste

Tracy Weber

A Simple Breath Practice: 30 Days to Change Your Life

When most people think of yoga, the picture that comes to mind is something off the cover of Yoga Journal:  Fit people doing rubber band like postures while still appearing comfortable enough to smile at the camera.  Asanas, or the poses, are the most widely recognized tools of yoga. 

Pranayama is actually the tool most of us should be practicing.   The ages of about 25 – mid 70’s are described in yoga teachings as the “midday” years.  During this stage of life, our yoga practices should center on keeping us healthy, balanced and increasing our lifespan.  The tool that helps improve health in this way is pranayama, or breath work.

Pranayama is subtle yet powerful, and generally we say is should be practiced only under the guidance of trained yoga teacher.  But there are some very simple breath practices that can be done safely and effectively on your own.  My teacher says that if you do 5 – 10 minutes of pranayama every day, it will change your life in ways you can’t possibly comprehend.  He then goes on to say, “But you’ll never know, because you’ll never do it.”

Today, I’d like to challenge you to prove him wrong.  Dedicate 10 minutes a day for the next 30 days to the breath practice below.  Keep a journal and notice the effects.  The first 5 people to e-mail me with their 30 day pranayama stories will even score a free copy of MUDER STRIKES A POSE!

 

 

 

 

 

Simple Pranayama Practice:

1. Come to a comfortable seated or lying position.   You can sit in a chair or on the floor, or lie on a firm surface with your knees bent.  All that matters is that you are not “slouched."  You should be physically comfortable and your spine should be neutral.
2. Notice how you feel before beginning to practice, in your body and in your breath.   Then notice how you feel in your thoughts and emotions.  Don’t worry if you don’t feel as you think you “should.” Just notice whatever comes to mind and be grateful for the awareness.
3. Gradually, over 6 breaths, lengthen both your inhale and exhale.  If your lengthened exhale is longer than your lengthened inhale, great.   If your inhale is greater than your exhale, shorten it until both are equal.  The inhale should not be longer than the exhale and at no time should you strain your breath.
4. Once you reach a lengthened breath, breathe for at least 12 breaths at this lengthened breath.
5. Once you finish 12 or more complete breaths, take 6 or more breaths to gradually bring your breath back to a natural rhythm.
6. Notice any changes you feel after this practice, without trying to judge them as “good” or bad.
7. Note your experience with this practice and what you noticed before and after it in your practice journal. 

I hope to hear from many of you, and that you benefit greatly from this work.

Namaste

Tracy WeberCome visit Whole Life Yoga in Seattle, and check out my author page for information about the Downward Dog Mysteries series.  MURDER STRIKES A POSE is available for preorder now from Amazon, Barnes and Noble, Whole Life Yoga, and other retailers!

Tracy's Sleeping Pill

It is amazing to me how difficult it is for people to get a good night’s sleep. I personally have suffered from chronic insomnia since I was a teenager, and have been impressed with yoga’s ability to help. Although, when people typically think of yoga they envision postures and movements, some of yoga’s most powerful tools don’t involve movement at all. One such tool is called pranayama, and it works specifically on the energy system in the body.

The word pranayama is derived from the words prana and ayama.

Prana means life force energy, which is a concept we don’t really have in the West. It’s the energy that animates us and gives us life. When we have it, we are alive. When it is gone, we die. It is also the energy of healing, and is very similar to the concept of “Chi” in Chinese medicine. Prana already exists within each of us, but it is mobilized by the breath.

Ayama means to lengthen. So the practice of pranayama is literally the practice of lengthening life force energy by extending the breath.

There are hundreds, if not thousands, of pranayama practices that can be used to get dramatically different effects. I call one of my favorites “Tracy’s Sleeping Pill,” because it is a practice I regularly use to help me fall asleep. It can easily be done lying down in bed, and unlike many sleeping medications there are no unpleasant side effects the next morning.

I’ve given this practice to many clients over the years, and for most, it really makes a difference. It's also Kate's preferred bedtime ritual in MURDER STRIKES A POSE.  So the next time you have trouble sleeping, give this a try. And--if like Kate--you never finish it because you fall asleep in the middle, so much the better!

The Practice:

1. Lie in bed, on your back in any position that is comfortable.
   Gradually, over 6 or more breaths, lengthen both your inhale and exhale. Make your exhale at least as long as your inhale. Stay at this lengthened breath at least 6 breaths.
2. Break the exhale portion of your breath into two approximately equal parts, with natural pauses both between the parts and at the end of the exhale. Maintain this breath for at least 6 breath cycles.
3. After at least 6 breaths, break the exhale portion of your breath into three approximately equal parts, with natural pauses both between the parts and at the end of the exhale.
4. Continue this breath for at least 12 breath cycles. Do not strain the breath. If you do start to feel strain, go back to the two part breath in step 3. Then continue with that new breath for the rest of the practice.
5. Once you finish 12 or more complete breaths in step 5, release the pauses completely and breathe with a lengthened breath for at least 6 breaths. Then gradually allow the breath to come back to a normal rhythm.

Namaste, and may you have a great night’s sleep!

Tracy Weber

Come visit Whole Life Yoga in Seattle, and check out my author page for information about the Downward Dog Mysteries series.  MURDER STRIKES A POSE is available for preorder now from Amazon, Barnes and Noble, Whole Life Yoga, and other retailers!