Showing posts with label yoga mystery. Show all posts
Showing posts with label yoga mystery. Show all posts

Thursday, July 2, 2015

A Yoga Oxymoron

Hi all!  Please welcome Joanne Guidoccio to Killer Hobbies today.  Like mine, Joanne's mystery contains a yoga teacher with anger management issues.  Hmm...Could this be a new trend?  Take it away, Joanne!

Tracy Weber


I collect oxymorons—or to be more technically correct, oxymora—and like to pepper my conversations with same difference, random order, and open secret. When I use less common oxymora such as planned spontaneity, controlled chaos, clean dirt, and pontificatory salvos, I enjoy watching the puzzled expressions on the faces of listeners who wonder whether they should laugh or not.

But I was taken aback by the yoga oxymoron that suddenly appeared in the pages of my cozy mystery, A Season for Killing Blondes. While creating a character sketch of Gilda Greco (protagonist), I decided to include her interest in yoga. I had originally intended for yoga instructor Jean Taylor to be a minor character, but she decided to misbehave, and in doing so, found herself embroiled in a murder investigation.

In the early chapters, we hear only positive comments about the calm and thoughtful yoga instructor who lights candles and radiates kindness and goodness. She takes an active interest in the lives of her students and goes out of her way to make them feel welcome and at ease in her classes. Able to effectively lead classes of five or thirty, Jean supports a spontaneous, intuitive style of teaching. Quietly, she works the room, letting each of her students know she is watching and paying attention to their moves while stopping to give a gentle nudge, a firm adjustment, or a high-five.

And she thinks nothing of extending that positive energy beyond the walls of her yoga studio.

Weeks before the opening of Gilda’s ReCareering office, Jean researched and ordered a River Rock Lucky Bamboo plant. Unable to restrain herself, Jean gushed to everyone about the three symbols—wealth, happiness, longevity—inherent in each plant.

Without giving too much away, I’ll say that Jean experienced an abrupt change of plans when she decided to personally deliver the plant on the eve of Gilda’s Open House. Thrown off kilter, she retreats to her aunt’s cottage and resurfaces several days later in an altered state.

Short excerpt...

“Stay out of my life, bitch!” A blast of cool air accompanied a loud, vaguely familiar voice.

Jean Taylor stood in the doorway, clutching a pair of scissors in her hands. The normally well-groomed yogini wore baggy gray sweats. Her blonde hair hung in disarray and looked like it hadn’t been washed in days. Jean’s angry eyes surveyed the room, and then she walked briskly toward the bamboo plant. She savagely cut the stalks and threw them on the floor. “May you have decades of bad luck.” She slammed the door and ran out.

A yoga instructor with anger management issues – Could she have murdered four blondes?

Blurb

Hours before the opening of her career counseling practice, Gilda Greco discovers the dead body of golden girl Carrie Ann Godfrey, neatly arranged in the dumpster outside her office. Gilda’s life and budding career are stalled as Detective Carlo Fantin, her former high school crush, conducts the investigation.

When three more dead blondes turn up all brutally strangled and deposited near Gilda’s favorite haunts, she is pegged as a prime suspect for the murders. Frustrated by Carlo’s chilly detective persona and the mean girl antics of Carrie Ann’s meddling relatives, Gilda decides to launch her own investigation. She discovers a gaggle of suspects, among them a yoga instructor in need of anger management training, a lecherous photographer, and fourteen ex-boyfriends.

As the puzzle pieces fall into place, shocking revelations emerge, forcing Gilda to confront the envy and deceit she has long overlooked.

Trailer


Buy Links

Amazon (United States) - http://is.gd/jADjPp


Bio

In high school, Joanne dabbled in poetry, but it would be over three decades before she entertained the idea of writing as a career. She listened to her practical Italian side and earned degrees in mathematics and education. She experienced many fulfilling moments as she watched her students develop an appreciation (and sometimes, love) of mathematics. Later, she obtained a post-graduate diploma as a career development practitioner and put that skill set to use in the co-operative education classroom. She welcomed this opportunity to help her students experience personal growth and acquire career direction through their placements.
In 2008, she took advantage of early retirement and decided to launch a second career that would tap into her creative side and utilize her well-honed organizational skills. Slowly, a writing practice emerged. Her articles and book reviews were published in newspapers, magazines, and online. When she tried her hand at fiction, she made reinvention a recurring theme in her novels and short stories. A member of Sisters in Crime, Crime Writers of Canada, and Romance Writers of America, Joanne writes paranormal romance, cozy mysteries, and inspirational literature from her home base of Guelph, Ontario.
Where to find Joanne...
Website:   http://joanneguidoccio.com/

Twitter:   https://twitter.com/joanneguidoccio

Facebook:  https://www.facebook.com/authorjoanneguidoccio


 

Thursday, June 4, 2015

Research Proves It: Yoga Benefits Seniors!

A recent study at UC San Diego showed once again the many benefits of yoga, this time for older adults. The study followed yoga students with a median age of sixty-nine.  Students took weekly one-hour yoga classes held at local community centers for three months. The classes included gentle yoga postures designed to be accessible to all functional levels. Students who completed the study experienced the following benefits.
  • Statistically significant decreases in pain
  • Decreased fatigue
  • Increased mobility
  • Statistically significant decreases in symptoms of depression.
The study was small, (thirty-one students) and more work is needed to verify these results according to rigorous Western research standards.  But the initial results are encouraging and prove what the ancient yogis knew all along.

Yoga works!

Yoga is always best studied with a teacher.  In older populations, I think working with a trained teacher is essential.  Yoga for seniors is widely available at aging facilities, senior centers and community centers.  Check it out and see if you can find a yoga class appropriate for seniors near you!

Namaste

Tracy Weber

          A Killer Retreat

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!

Thursday, May 14, 2015

It's a Cover Reveal Contest!

books (2)

I’m so excited about the cover of my next book, Karma’s a Killer, that I decided to share the fun with a cover reveal contest!  The first three days have passed, but you still have four more days to join in the fun!

Here’s how it works:

Each day Monday through Friday of this week, I’ll post (or have already posted) an element of the cover on my Facebook author page https://www.facebook.com/TracyWeberAuthor.  Before midnight that day, leave a comment naming the object pictured and you’ll be entered into that day’s contest.  “Liking" my author page or “Friending” me on Facebook while you’re there is good Karma, but not required.

While you’re there, be sure to make a note of the object for the grand prize round.

Then, any time between when I post the final object on Friday, May 15 and Sunday, May 17 at midnight, send me an e-mail at Tracy@WholeLifeYoga.com with all five objects, and you’ll be entered for the grand prize “Agatha Sweepstakes” drawing for an autographed copy of all five of the Agatha Best First nominees AND an autographed advanced copy of Karma’s a Killer when it becomes available in August.

And the prizes!

Monday: An autographed copy of my Agatha Nominated first book, Murder Strikes a Pose. If you already own it, remember:  books make great gifts!
Tuesday: An autographed copy of the second book in the series, A Killer Retreat. If you already own it, remember:  books make great gifts!
Wednesday: A Downward Dog Mysteries coffee mug.
Thursday:  An autographed book bag from this year’s Malice Domestic.
Friday:  An autographed advanced copy of Karma’s a Killer when it becomes available in August.

Grand Prize:  Autographed copies of each of the Agatha Best First nominees AND an advanced copy of Karma’s A Killer when it’s available.
Missed out on the first three days?  No problem!  Here's your cheat sheet:

Day 1:

cover reveal1
 
Day 2:
 

Day 3:


 

Visit today’s post at https://www.facebook.com/TracyWeberAuthor and make your first entry!  GOOD LUCK!

NOTE:  By entering, you acknowledge that Facebook is not liable for any part of the contest.  The contest is in no way sponsored, endorsed or administered by, or associated with, Facebook.  ;-)

Namaste

Tracy Weber

          A Killer Retreat

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! 

Thursday, August 7, 2014

Time off, Blog Tours, and the Uniqueness of Viniyoga

As many of you know, I’m on a five-week-long sabbatical from teaching yoga.  This isn’t a vacation—it’s a chance to devote myself to my writing. You see, writing a book (or books!) is only the first step.  Right now I’m in different parts of the publishing process for three. I’m deeply immersed in a one–month blog tour for my first book, Murder Strikes a Pose, working with my publicists to plan for the launch of my second, A Killer Retreat, and finishing up the second draft of my third book, tentatively titled Karma can be Killer.  Whew!

Part of the fun of this sometimes-overwhelming flurry of activity is getting the chance to share the principles of yoga with people who might otherwise never even consider it.  I have fans (those three words alone give me a thrill!) who have taken their first yoga class after reading my first book.  Others have recommitted to a yoga practice they dropped years ago.  Still others are asking me for coaching and yoga advice.

I’m having a great time.

This week’s blog article invites you to share in the fun.  Check out the article I wrote for The Top Shelf about Viniyoga in “Kate Davidson’s Guide to Yoga (with a little Murder on the Side).”  As an added bonus, you can enter to win a free Kindle!  Here’s a quote from the article to whet your appetite….

“The beauty of Viniyoga lies in its accessibility, which is part of what makes it so perfect for a mystery series. You don’t have to be ultra flexible or super fit to partake, just willing to be more mindful in everyday life. For those of you curious, the following four characteristics differentiate Viniyoga from other yoga styles….”

You’ll have to click on the link to the article to read the rest.  ;-)

Thanks all!  I’ll see you in September.

Namaste

Tracy Weber

          A Killer Retreat

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! 

Thursday, June 5, 2014

Overcoming the Klesas (Seeds of Suffering)

According to The Yoga Sutras, the primary goal of yoga is to overcome suffering.  But it’s not the kind of suffering most people think of. Sure, yoga’s great at overcoming physical ailments, from back pain, to asthma, to insomnia. But yoga’s ultimate goal is to overcome the suffering of the mind, or what my teacher calls psycho-emotional suffering.  The kind of stress, heartache, and anxiety we create within ourselves.  The internal suffering we do over external events.  The suffering we do over our suffering, so to speak.Sutras 2.3 – 2.12 list five klesas, or seeds of suffering:
  • Ignorance, which is especially problematic, because it is not just a source of pain. It is also the fuel that ignites all other sources of suffering.
  • Ego, the belief that we are somehow separate from those around us. Ego results in feelings of isolation, ethnocentrism, and dogmatism.
  • Attachment, or holding on to something for fear of losing it, including relationships, possessions, job titles, and stature.
  • Aversion, or avoiding something for fear of pain. Aversion results in the victim mentality so prevalent in our society today, prejudice, fear, and blame.
  • Fear, especially the fear of death.
Most of us experience all of the above at one point or another. Some will be recurrent themes in our lives, like an unwelcome house guest that visits at the worst possible time, and then decides to stay longer than planned.

For me, attachment and fear are old friends. I love my house, my dog, my husband—even my yoga studio. I worry about losing any and all of them.  Love isn’t bad by any stretch of the imagination, but does fear of loss cause me unnecessary pain? Does fear of loss invite me to make poor decisions?
The sutras say that actions based on the klesas have undesirable effects.  They leave behind a nasty trail, not unlike a slug’s gooey slime trail.  Worse yet, those effects may not even be seen in our lifetimes.  Future generations may instead pay the price of our folly.  One look at our current political climate, and I know the sutras are still correct, even thousands of years after they were written.
But the sutras also offer hope!  They say that yoga, especially meditation, can help us develop a clear mind. And when our minds are clear, we can choose to act differently. By doing so, we not only decrease our own personal suffering, we also leave a cleaner imprint on our world.

We Seattleites, are known for our concern about the environment.  We reduce, reuse and recycle. We encourage people to drink tap water instead of buying those evil plastic bottles.  We even ban plastic bags in grocery stores.  Our goal is worthy: to leave our world a better place than we found it.  But perhaps we’re missing at least part of the point.  Perhaps we should also work to reduce our internal garbage. By doing so, we may just erase the psychic slug trail of negative energy we’re leaving behind.

According to my favorite Native American saying, “We will forever be known by the tracks we leave.”  Today, I invite you all to make your tracks lighter.  Act mindfully, lovingly, with a pure mind.  Take the Sutras’ advice, and start a consistent meditation practice, not just for your own benefit, but for that of your world.

And here is my blessing for you. May your tracks be invisible.  May your actions support your values.  May you live beyond the klesas so that all beings after you are brightened by the path you leave behind.

Namaste

Tracy

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 now at Amazon, Barnes and Noble, Whole Life Yoga, and other retailers!

Thursday, May 29, 2014

Music to Soothe the Stressed-out Yogi

 



Don’t let the cover art fool you.  This series of CDs is my favorite tool for deep relaxation—whether it be for my dog, my meditation practice, or my students’ Savasana.  For those of you who don’t know, one of my passions (besides yoga) is anything related to dogs, especially if it might help my reactive girl Tasha.  So a few years ago, I flew to Ohio and attended a dog training seminar on tools to help anxious and reactive dogs.

One tool they mentioned was music, specifically the CDs in the photo above. I was skeptical at first, but the trainer used a video to prove her point. It showed a dog literally climbing off the walls, as its exhausted owner tried not to cry.  When the trainer popped the CD in the stereo, the transformation in the animal was nothing short of astounding.  It stopped jumping, barking, and running in circles to lie on the floor and listen.   Proof enough for me.

I had my chance to try it a few days later. My girl was in major freak-out mode over the mailman who, according to Tasha, is an ax-murdering psychopath just waiting for an opportunity to break into her house.  I turned on the music and waited. Tasha stopped barking, walked up to the stereo speaker, lay down and sighed.

Intrigued, I did some research.  I won’t bore you with all of the details, but if you’re interested, you can read about it here. Turns out, canines and humans have something in common. We’re both soothed by music that is:
  • Classical (as opposed to pop or heavy metal)
  • Simple in arrangement
  • Played by a single instrument (in this case piano)
  • Slow in tempo (50 – 60 beats per minute)
I wondered if my yoga students would love it as much as Tasha did, so I snuck it into the studio’s CD collection.  After they got done snickering about the dog on the cover, my students started asking me where they could buy it.  I now carry it at the studio, and it outsells even the yoga mats.

There are several CD’s in this series, so you can experiment to find the one you like best.  My personal favorite is Volume 1.  Not surprisingly, it’s also the volume the researchers found to be the most profoundly relaxing for their canine test subjects.

I hope you try one of these CD’s and you find it as deeply peace-invoking as Tasha and I do.  Let me know what you think!

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 now from Amazon, Barnes and Noble, Whole Life Yoga, and other retailers!

Thursday, May 22, 2014

The Gift of Depression

I’ve been fighting a case of the blues for the last several weeks—the kind that makes me want to sleep twelve hours  a day and cry about  every sad story I hear on the news.  Friends cite lots of reasons why I might be depressed:  a pet that recently died, another that is sick without a defined cause, the difficulties of running a business in our current economy, Seattle’s gray spring weather, even that dreaded life transition that happens to women of a certain age.

But internally, I know none of those reasons fully explain my lethargic mood.  This sadness has roots deep in my heart. I would feel it even if I were independently wealthy, still in my 20’s, and basking on a sunny beach. The Yoga Sutras call my mental state Daurmanasya, or depression and negative thinking.  They go on to say that Daurmanasya is simply a symptom of something deeper: an obstacle on my path to personal growth.  Sutra 1.31 lists four symptoms that indicate the presence of an inner obstacle.
  • Duhkha: Psycho-emotional suffering
  • Daurmanasya: Depression or negative thinking
  • Angamejayatva:  Instability of any kind, including body, work, and relationships
  • Svasaprasvasa: Disturbance in the breath, including  uncontrolled crying, laughing, or bursting out.
According to the yoga teachings, those symptoms are simply a subconscious warning sign.  When you feel them, you’re up against an inner obstacle, whether you’re not aware of it or not.
Sutra 1.30 lists nine specific obstacles:
  • Vyadhi: Sickness or disease
  • Styana: Fixation or being “stuck in a rut”
  • Samsaya: Doubt
  • Pramada: Carelessness and  impulsive knee-jerk reactions
  • Alasya:  Lethargy, burnout, and lack of passion
  • Avirati:   Inability to withstand the temptation of the  senses
  • Bhrantidarsana: Distorted self esteem ranging from low self esteem to arrogance
  • Alabdhabhumikatva: Not achieving the level you expected of yourself and losing heart
  • Anavasthitatvani: Achieving a level but not being able to sustain it.
Even as I type this list, I have to smile and shake my head.  Doubt and burnout practically leap off the page. I’ve been down this road before.  In fact, these two old friends seem to be recurrent themes in my life.  I don’t yet know what their return means, but that’s the beauty of yoga: I don’t have to.  Sutras 1.32 – 1.39 outline a list of practices I can do to help, regardless of the cause. Historically, I’ve found meditation and reflection to be the most useful.  So it’s back to the mat for me.

And here’s the gift.  As the saying goes, “What doesn’t kill you makes you stronger.” The teachings say that each time I overcome an obstacle, I grow.  I become more resilient and more able to withstand similar issues in the future.  When I come out of this darker period, I know I will be changed. I don’t know exactly how, yet, but I’m sure I will be stronger.  I will have greater clarity about who I am and the role I am meant to play in this world.  And that is truly a gift.

So the next time you find yourself sad or suffering for no clear reason, know that yoga offers tools to help. Try not to run away or bury those feelings.  Instead, give yourself the gift of time, reflection, guidance, and practice.  Like a caterpillar painfully struggling in its dark cocoon, you may emerge brighter, more alive and more vibrant that you ever imagined!

Namaste

Tracy

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 at Amazon, Barnes and Noble, Whole Life Yoga, and other retailers!

Thursday, May 15, 2014

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!
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!

Thursday, May 8, 2014

Clam Pose in Five Easy Steps

I learned this two-pose yoga flow when I studied prenatal yoga with Margaret Pierce at The Pierce Program in Atlanta.  Margaret uses this slow, gentle, upper body twist to help her prenatal students link movement and breathing in a uniquely meditative way.  But rest assured, non-prenatal students enjoy Clam Pose as much as their expecting counterparts.  Thank you, Margaret, for teaching me this lovely movement.

Clam Pose in Five Easy Steps, with Photos Below!
  1. Rest on your right side, with your knees bent at approximately a 90 degree angle.  Place a thick pillow or folded blanket under your head, so that your neck and shoulders can relax in a neutral position.  Reach your arms straight out from your torso and place your palms on top of each other.
  2. As you inhale, reach your top (left) hand past your bottom fingers, gently stretching the area behind your left shoulder blade
  3. As you Exhale, open the “clam shell” by reaching your left arm up toward the ceiling and over to the floor on the left side of your body.  Turn your head so that your gaze follows the movement of your fingers. Mid-way through this movement, your fingers should be pointing up toward the ceiling. When you finish the movement, your left hand will rest on the floor on the left side of your body, and your head will be turned toward the left.
  4. Remain in this open position and inhale, relaxing your left shoulder down toward the floor and stretching the muscles along the front of your left shoulder.
  5. As you exhale, close the clam shell and return to the starting position, touching your palms together again.
Repeat the above flow several times, then stay for a few breaths in position 4 (open clam), if desired.  Then roll to your left side and repeat steps 1 – 5 with your right arm.

The photos below show a student in all three positions of Clam Pose.



I hope you enjoy integrating this moving meditation into your personal practice. If you’d like me to highlight other Viniyoga poses in this blog, please e-mail me at Tracy@WholeLifeYoga.com.

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!

Thursday, March 27, 2014

Fun Events, Past, Present and Future!

It happens every time.  I wake up in the middle of the night, in a cold sweat, convinced that my nightmare will come true: that no one will show up for my book event.  Once again, you all proved me wrong. 

We had a GREAT event at Third Place Books last week to celebrate the launch of my series.  Over thirty-five people came, took a fun chair yoga class with Rene de los Santos, listened to me read some of fans’ favorite scenes, and asked questions about my path to publication.  There were even free chocolates, coffee mugs and gift cards.  For those of you who couldn’t join us, here are some photos of the fun!

 
Rene de los Santos warmed up the crowd with his smile, humor, and an energizing chair yoga class!
 
The audience asked several great questions about my writing process and path to publication.
 
I read a few of fans' favorite scenes from Murder Strikes a Pose


But the best part was getting to meet some fans for the very first time!

And now it’s time for me to take this show on the road.  My next four events will be out of town.  If you’re nearby or want a road trip of your own, please join me!

March:  Left Coast Crime, Monterrey, CA.  (March 20 – 23) I’ll be doing signings, discussing my book at the new author’s breakfast, and participating on the panel “The Sleuth’s Best Friend.”

April: Village Books, Bellingham, WA.  Sunday, April 13, 4:00 PM.  An afternoon of yoga, dogs and murder!  Local yoga teacher Abby Staten will join me to talk about her work with viniyoga, as well.

May:  Malice Domestic, Bethesda MD. (May 2 -4) I’ll be doing a singing, discussing my book at the new author’s breakfast, and participating on the panel “Taboo:  Author’s Who Tackle Difficult Subject Matter.” 

June: Jan’s Paperbacks, Portland, Oregon. Saturday, June 7, 1:00 – 4:00.  Joni Sauer Folger and I will be answering questions about our series and signing books.  We plan to make it a party!  Joni writes mysteries involving wine; I write about dogs and yoga.  Three of my favorite topics all wrapped up into one!
I hope to see some of you there, and thanks again for all of your continuing support!

Tracy

Check out Tracy Weber's author page for information about the Downward Dog Mysteries series.  MURDER STRIKES A POSE is available at Amazon, Barnes and Noble, Whole Life Yoga, and bookstores everywhere!

Thursday, February 13, 2014

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!