A Meditation to Deal with Difficult People

We all have people who challenge us in some way, often those closest to us. The yoga teachings say that no matter how much we'd like to, we can never change  someone else.  All we can change is how we react to them.

Fortunately, that's usually enough.  I learned the wonderful meditation below when I took yoga therapist training many years ago.  Give it a try. You might be surprised at the results!

Pratipaska Bhavanam Meditation: Replacing with the Opposites,

1. Sit comfortably, with your spine erect and the crown of your head floating up to the ceiling.  Sitting either in a chair or on the floor is fine, as long as you are physically comfortable and your spine is in “neutral." 
2. Allow your eyes to close and your focus to go internal.
3. Notice your breath—without intentionally trying to change it.  Feel the warmth and coolness of the breath at the tip of your nostrils.  Allow your mind to focus on and pay attention to this feeling of the breath.  This will be your anchor and where you will invite your attention whenever your mind wanders.
4. Bring to mind an interaction that was stressful or contentious in some way in a relationship that’s important to you.  Something that challenged you and in which you reacted with anger, fear, stress or frustration.
5. Try to really feel and “re-live” that interaction.
   
   • What did you feel in your muscles?
   • How did your breath change?
   • What sensations did you feel in your jaw and face?
   • Were you hot or cold?
   • What sensations did you feel internally in your throat, your stomach, your chest?
   • Were your hands, toes, or teeth clenched?
   • What facial expression do you imagine you wore?
   • What was your “inner dialogue” like?  Did you attribute intentions or motives to the person with whom you were interacting?
   • What message did your energy send to that other person?
6. Now, imagine what it would have felt like—been like—had you instead reacted to the other person with the energy of love, light, and understanding.  
   
   • What do you feel in your muscles?
   • What is the rhythm of your breath?
   • What sensations do you feel in your jaw and face?
   • Are your hands, toes, and jaw relaxed?
   • What sensations do you feel internally in your throat, your stomach, your chest?
   • What facial expression do you imagine you are wearing?
   • What is your “inner dialogue” like?  Do you attribute intentions or motives to the person you are interacting with?
   • What message does your energy send to the person with whom you are interacting?
7. If your attention wanders (and it will!) just notice it, and invite your attention back to the sensation of the breath at the tip of your nose.  Then return to your peaceful place and begin again.
8. Continue this meditation for 10 minutes or longer if you’d like.

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!

Finding Clarity

“Ignorance is bliss. Until it isn’t.”—Kate Davidson in A Killer Retreat.

Today is my weekly posting for Inkspot, the blog for authors of Midnight Ink.  I'm blogging about fear, uncertainty, and the yoga teachings on finding clarity.  Check it out!

http://midnightwriters.blogspot.com/2015/03/finding-clarity.html

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!

Liftoff Success!

Tracy MacDonald and Fiona

Today is my blogging day on Inkspot., the blog for the authors of Midnight Ink.  And it seems only fitting at the end of my book launch to thank some of the great people who have helped me make it such a success.  Even better--I have never met any of these people in person!

The gifts of yoga live everywhere--even in people who've never done a single pose.  Check out some of my favorites at http://midnightwriters.blogspot.com/2015/01/liftoff-success.html

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! 

Houston, We Have a Book Launch!

Mystery writer and Reader Amber Polo at the Greyhounds of the Verde Valley Picnic

 

It’s here, it’s here!  It’s finally here! 

I’m so excited that launch day for A Killer Retreat has finally arrived. Please join me for virtual champagne and chocolates, and some very real party favors at today’s Facebook launch celebration from 5 PM – 7 PM PST.

During the party, I’ll give away prizes (AKA party favors) including A Killer Retreat t-shirts and book bags, Amazon gift certificates, and even a couple of autographed books from some of my favorite mystery writers. I’ll also share some photographs of locations that inspired settings in the book, answer questions, and accept virtual hugs.  We might even play a game or two.

Please drop in for five minutes or the entire two hours, and invite your friends!

Remember, A Killer Retreat is now available online, and in most brick-and-mortar book stores. The first few months of a book’s sales largely determine its fate. Please send my newest written child into the world with all of your good wishes.

Thank you, thank you, thank you for all of your support!

Tracy Weber

          

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 stores everywhere! 
 

Yoga Mysteries, Imperfect Sleuths, and Book Launches!



Rene de los Santos waiting patiently for his copy of A Killer Retreat at Whole Life Yoga



Happy holidays, Readers!

Today is my blogging day on Inkspot., the blog for the authors of Midnight Ink.  As the publication date of my second book approaches (January 8!) I took some time to reflect on my beginnings with Viniyoga and how it can help heal wounds that are both physical and mental.  Check it out at  http://midnightwriters.blogspot.com/2014/12/yoga-mysteries-imperfect-sleuths-and.html

Rutledge, waiting not so patiently....

I hope you're having a wonderful holiday season!

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! 

Inviting Peace to All Parts of Your Life

This is the final of three blog posts that details practices mentioned in A Killer Retreat.   This poem can either be used as a chant, a daily intention, or a mantra for meditation. May we all find peace this holiday season.  

Like me, my yoga teacher protagonist Kate Davidson wants to live a meaningful life. She wants to be a good person. Heck, she’d even settle for being downright boring every now and again. But that’s harder than it sounds when you’re the prime suspect in a murder investigation.

You see Kate—like most yoga teachers I know–isn’t perfect. Not even close. But when she publicly threatens to strangle a woman who gets murdered less than an hour later…

Suffice it to say that some days Kate should keep her big mouth shut.

Kate is admittedly shaken by both the murder and the accusation, so she practices yoga to remain calm. One of her go-to practices is a beautiful chant I learned almost twenty years ago. Conveying the tune is difficult without teaching chanting notation, but saying the words or mentally reciting them in meditation should be equally effective.

A Poem for Full-System Peace

Anamaya Shanti—May my body have peace.
Pranamaya Shanti—May my energy system have peace.
Manomaya Shanti—May my mind have peace.
Vijnamamaya Shanti—May my personality have peace.
Anandamaya Shanti—May my spirit have peace.
Shanti, Shanti, Shanti—Peace, peace, peace.

There’s nothing magical about the Sanskrit words; the English translation has just as much power. Try setting this intention every day for the next week or mentally reciting it the next time you feel stressed.

I hope it benefits you as much as it does Kate.

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! 

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! 

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!

Why I Love Viniyoga

I admit it. I’m a Viniyoga snob. I won’t practice any other style of yoga, and I certainly won’t teach any other style. But I didn’t start out that way. Like most people, when I took my first yoga class I didn’t even know different types of yoga existed. I thought all yoga was the same, and honestly, I thought all yoga was a little weird.

My first yoga class changed all that, even though it wasn’t Viniyoga; it was Iyengar-influenced Hatha yoga. If you don’t know what that means, don’t worry. Neither do most of the people down-dogging next to you. Suffice it to say that Hatha is an umbrella term for the physical practice of yoga, and Iyengar is a specific style, focused on holding poses with exact alignment.

I liked my first yoga class. A lot. In fact, I liked it so much that I was afraid if my yoga teacher knew how much it was hurting me, she might not let me attend anymore. She knew of my injuries, but even though she was a well known and very experienced yoga teacher (she even co-authored a yoga book!) she didn’t know how to adapt yoga for my body. But that didn’t matter to me. All that mattered was the incredible peace of mind I received from practicing.

Then that teacher went on a month’s vacation.

Determined to keep up my practice, I went to a number of studios in the Seattle area and tried a variety of styles. Luckily for me, one of those styles was Viniyoga. I didn’t know why at the time, but for the first time, I left a yoga class feeling not only mentally, but also physically, better. Over time, I continued to experiment, but I kept coming back to Viniyoga. And then one day I knew: I was destined to teach this wonderful lineage.

Flash-forward 13 years, and I can now explain what makes this style so unique. My teacher calls it The Four Key Differentiators of Viniyoga:

• Linkage of Breath and Movement: Viniyoga links movement with the breath, which makes each movement more powerful, mindful, and structurally integrated than non-breath-centered movement.
• Use of Movement and Stay: Viniyoga students move in and out of poses before staying in them. Movement systematically prepares the body to hold a pose by warming the muscle groups that will be taxed in that pose. Movement also helps reprogram habitual movement patterns, so students move more functionally, even in non-yoga activities.
• Adaptation: Viniyoga adapts poses to the practitioner, rather than assuming there is one “right” way to do a pose. The goal is to achieve the function of a pose, instead of its form.
• Sequencing: Viniyoga teachers carefully design classes so that each pose prepares for or erases strain from the poses before and after it.

But I’ve found something even more powerful in Viniyoga—community. Viniyoga emphasizes the teacher-student relationship. With no “one size fits all” approach, a Viniyoga teacher must be present with her students, get to know her students, even care about her students to be effective. I came to love practicing Viniyoga for what it did for my mind and my body. I came to love teaching Viniyoga because it made me a more observant, caring part of my larger community.

More than anything else, that’s why I love Viniyoga.

Namaste

TracyWeber

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 at Amazon, Barnes and Noble, Whole Life Yoga, and wherever books are sold.

Inviting Newness to Your Practice--Lessons from the Tasha-Dog

Gorgeous spring days in Seattle  make me feel, well, alive. The air is crisp and infused with the sweet smell of new flowers.  Colors  return to the Seattle landscape—reds, pinks, purples, blues, greens—even the whites seem to jump out in stark contrast to the gray days we will soon leave behind.

As she ages,  my dog seems more and more entranced by the newness.  Our normal ninety-minute walks stretch to two, even three hours as the paths she found disinteresting all winter suddenly come alive to her again.

As she walks me to her new favorite spots at Greenlake, I am struck by how the familiar is continually interesting to her.  By conservative calculations, we’ve walked Greenlake’s path almost 2600 times in our almost ten years together; yet she still finds it fascinating.  As she gets older, her interests and abilities change.  She is no longer the great hunter-dog that dragged me, face-down, across the grass as she tried to catch those ever-elusive squirrels.  Now she’s more of an observer, a tour guide of sorts, saying hello to familiar walkers as she gazes across the lake from her new treasured spot in the shade.

But still, every time, she leads us to Greenlake with enthusiasm--with intention.  I never know exactly where we’re headed, but I can tell that she does.  And in spite of her obviously planned destination, she enjoys every minute of the path along the way.

Like Tasha, we can live our lives--and practice our yoga--with great enthusiasm and a sense of newness.  We can bring the same sense of wonder to the 2600^th repetition of cat pose that we brought to our first.  As our bodies change, we may not be able to do handstand or wheel, but we can invite vitality, energy, and joy to every pose we can do.  We can invite gratitude and intention to every breath we take.  In fact,  these simple poses give us the opportunity to more fully experience the connection of body, breath and mind that is truly the purpose of yoga.

As we enter this season of re-birth, I’d like to invite all of us, including myself, to experience life and our practice the same way Tasha does.  As happy in exploring the familiar as seeing the new.  As present and joyful in our old age as we were in our youth.   As connected with our world on the days our path is difficult as the day we took our first step.

The yoga sutras call this persevering practice:  Doing the same practice over and over again, over a long period of time, without interruption, with enthusiasm and an intention of growth.  Such a practice, they say, leads to the true goal of yoga: clarity.

May you find newness and re-birth, joy and optimism, hope and clarity this Spring.  And may you experience the inner peace that is the state of yoga.

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 at Amazon, Barnes and Noble, Whole Life Yoga, and wherever books are sold.

Airports, Conventions, and Karma: a Horror Story.

“Above all, be kind.  You have the power to bring someone hope, if only for a moment.”—David Wagner

As some of you know, I recently had a Stephen King-like horror experience traveling to a mystery convention in California. It started with a series of airline errors that left me stranded at the Los Angeles airport and ended with my ticket back home to Seattle accidentally being deleted by the same airline. In between, my luggage was lost, I was unable to sleep due to recurring travel-related nightmares, and I had a still-confusing incident with a fellow writer who I can only describe as the adult version of the “mean girls” I dealt with in high school.

But that’s not what this blog is about. This blog is about karma. I don’t claim to understand all of the yoga teachings, but I do have a concept of karma. Karma indicates that actions have consequences, not just to others, but to ourselves. Simply put, the law of karma promises that the actions we take in this life will have repercussions in the next.

Who knows if it’s true? As much as I’d love to have a future-life “do-over” to correct my mistakes, I can only say one thing for certain: the kindness of several people stood out this past weekend, and I appreciate them: a baggage claim clerk who went out of his way to explain what had happened to me in LA; a young person who helped an elderly gentleman place his luggage into the overhead compartment on the plane back to Seattle; a TSA employee who treated a Middle Eastern man with kindness and respect when his ID didn’t match his travel documents.

None of this seems major, but it was all yogic, and it was huge to the people it helped. Being kind doesn’t take much.  A smile, a “please sit down and join us,” a “I don’t know what happened, but I’ll try to help.”  The kindness you show others may have repercussions that are more powerful than you will ever realize.

Five authors made my awful weekend a little brighter, simply by making me feel welcome when others did not. There are a gazillion talented writers out there.  Great human beings are harder to come by. I’m already a fan of these authors, and you can bet I’ll be buying more of their books. Please join me.

• Shannon Baker—author of the  Nora Abbott Mysteries
• Waverly Fitzgerald—co-author of the Barking Detective Mystery Series
• Gigi Pandian—author of the Jaya Jones Mystery series
• Mary Lee Woods and Anita Carter—authors of the Pampered Pets Mysteries

Has someone made your day a little brighter?  If so, please share the story in a comment!

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 at Amazon, Barnes and Noble, Whole Life Yoga, and bookstores everywhere!

Research Proves it! Viniyoga Reduces Workplace Stress!

I know from personal experience that Viniyoga is an amazing tool for reducing workplace stress—that’s what hooked me on it almost fifteen years ago, when I still worked at Microsoft.  But now, research proves it!

Aetna, inc. recently studied methods of stress reduction in the workplace. The results were published in the online version of the Journal of Occupational Health Psychology. The study evaluated the effectiveness of Mindfulness Meditation (a specific type of meditation) and Viniyoga on both perceived levels of stress and biological markers of stress. The Viniyoga intervention used in the study was designed by my teacher, Gary Kraftsow. The study participants included 239 Aetna employees located in California and Connecticut who were split into three groups:  the Mindfulness Meditation group, the Viniyoga group, and a control.

The results were encouraging.  Both the Mindfulness Meditation and the Viniyoga interventions saw over a 30% reduction in perceived stress levels. Participants also showed significant improvements in several heart rate measurements, suggesting that their bodies were better able to manage stress.  Even better, both Viniyoga and Mindfulness Meditation worked in about half the time as other commonly used mind-body interventions.

The Viniyoga intervention included a twelve-week yoga program that used physical yoga postures, breathing techniques, and guided relaxation. Participants met in class once a week and received practice handouts to use at home and in the office. Which just goes to prove what I’ve said all along—a well-conceived home practice gets results!

For more details on the study, check out the article on Aetna’s web site.

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 at Amazon, Barnes and Noble, Whole Life Yoga, and wherever books are sold.

Research Shows It! Viniyoga Can Help Heal Your Back!

I'm happy to share with all of you a positive article about yoga from The Huffington Post.  This article discusses research showing what I’ve known for years:  that yoga, specifically Viniyoga, can help overcome chronic low back pain.

The research described is the most recent in a pair of studies co-sponsored by the National Institute of Health and Group Health Cooperative.  Both studies used Viniyoga—the same style taught at Whole Life Yoga. The yoga protocols were designed by my teacher, Gary Kraftsow.  One goal of the most recent study was to see if earlier benefits of Viniyoga could be replicated with a larger test group.

According to Karen Sherman, one of the study authors, they specifically chose Viniyoga, because “we wanted to pick something to test that was likely to be safe and easy for beginners to practice both in classes and at home.”

The results?  Students who participated in weekly 45 – 50 minute Viniyoga classes, including deep breathing and guided relaxation, experienced clinically significant improvements in low back pain and dysfunction.  And those improvements were still apparent at least 14 weeks after the end of the study. 

Similar benefits were found in students who practiced weekly 52 minute stretching classes with 20 minutes of home stretching on non-class days.  Although the article does not state this, I do believe the yoga students were also given home practices.

Researchers attribute the improvements to the physical benefits of yoga—specifically, stretching and strengthening, versus any mental benefits. So I guess all the stress reduction and emotional balance we yogis experience is just an awesome side benefit!  ;-)  (By the way, a recent study on Viniyoga for stress reduction also showed great results, but that’s a blog article for a different day).

And on a personal note—the Group Health study specifically looked at chronic low back dysfunction that interfered with participant’s day-to-day activities.  But I can tell you from personal experience, yoga also helps with upper back and neck pain, along with a variety of other physical, physiological, and emotional issues.

If you, or someone you know, suffers from chronic low back pain, consider giving Viniyoga a try! If you’re in the Seattle area, please check out Whole Life Yoga’s Yoga for Healthy Backs series.

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!

Viniyoga Videos for Anxiety and Depression

Like many Viniyoga teachers, I’m not a huge fan of yoga videos, as the video format doesn’t allow for the customization and adaptation to the individual that is such a hallmark of this rich lineage.  Still, as much as I’d like everyone to experience yoga first hand at a yoga studio, I know that for many students, videos provide a much more convenient and accessible connection to a consistent yoga practice.  Who knows…maybe someday I’ll even create a video of my own!  ;-)

Until then, two  Viniyoga videos have been created by my teacher, Gary Kraftsow, on topics that are personally important to me:  Yoga for Anxiety and Yoga for Depression. I’ve suffered from both conditions off and on throughout my life, and yoga has been an incredibly powerful tool in helping me manage my symptoms. I may have come to yoga to overcome back pain, but by far the first and most important thing to heal was my heart.

Gary’s videos introduce the Viniyoga therapy approach to anxiety and depression.  They are a bit different than typical videos, in that he provides cognitive learning in addition to yoga practice.  Each video contains approximately an hour of lecture on yoga therapy and its applications for anxiety and depression, along with two practices: one that is thirty minutes long and one that is closer to an hour.  Even more unusual, the practices aren’t just asana, or movement.  They contain multiple facets of the rich and dynamic Viniyoga lineage:  asana (movement), pranayama (breath work), meditation, and chanting.

These videos can  be purchased at amazon.com and via other online sellers. 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!

Blog Tour Final Week and a Great Big Thank You

Today marks the final stop on the Murder Strikes a Pose book launch blog tour, and the last three stops were special.  Check them out, and please visit and support the people who have supported me!

Saturday, January 11: Rantin’ Ravin’ and Reading

This blog article answers the question many of you have been thinking: What kind of demented yoga teacher writes about murder?  Learn the main reasons I write the series and what I hope to accomplish through its pages.  Besides having fun, of course!

Wednesday, January 15: Killer Characters

Michael—the love interest in Murder Strikes a Pose—finally gets to tell his side of the story! Visit with Michael and learn why he thinks his new girlfriend might be crazy.

Monday, January 20: Inkspot

Inkspot is the blog created by the writers under my publisher, Midnight Ink.  Although Inkspot wasn’t an “official” stop on my tour, I wanted to take a moment to acknowledge eleven of the many mystery writers that have supported me on this journey.  Take a look, check out their work, and support them by buying their books.

That’s it for this week.  Next week I’ll be back to blogging about yoga with a book stop every month or so.  Coming up in the next three months are articles on Jungle Red Writers, Coffee with a Canine, The Page 69 Test, Dog Reads and Kings River Life Magazine.

And you’ll find me every Monday at the Whole Life Yoga Blog.  Thursdays, I blog here at Killer Hobbies.

Guess I’d better get typing!

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 at Amazon, Barnes and Noble, Whole Life Yoga, and wherever books are sold.

Blog Tour: Week 2!

Hi all!  Today is week two of what feels like my whirlwind blog tour.  Please check out the reviews, articles, and deep dark secrets of yours truly!  I promise you’ll learn things about me that my husband doesn’t even know!

Sunday, January 5: AuntieEmWrites

I wrote a guest article for this spot, telling the story of how I first became a writer.  Here’s a teaser: it involves my favorite animal, a brutal workout, and a writer named Susan Conant.  I also reveal my husband’s favorite nickname for me—and no, it’s not sweetie-pie. Check it out and leave a comment in the next week. You may win an autographed copy of the book!

Tuesday, January 7:  Melissa’s Mochas, Mysteries, and Meows

This blog stop was a biggie in so many ways.  An awesome review, lots of great comments, and the chance to share information that I haven’t blogged about anywhere else.  Three teasers:

• First, a line from her review: “You know a book is fantastic when it’s your first read of the new year and you immediately know it’s going to be on your ‘Best Books of the Year’ list.”
• Second, learn about my cranky cat Maggie (yes, I have a cat, too!) and a specific cat treat that will guarantee you win your cat’s love and affection forever.
• Finally, learn about the human who inspired the plot of MURDER STRIKES A POSE. This one will surprise you!

Wednesday, January 8:  Beth Groundwater  and Dru’s Book Musing

On book launch day I visited two blogs.  The first, Beth Groundwater, hosted an interview with me.  My favorite question was about how I get to know my characters.  Check it out and you, too, can realize how truly schizophrenic I am.  (Hmm…maybe I shouldn’t advertise that…)

The second stop wasn’t really by me—it was by yoga sleuth Kate.  Dru asked her to pop by her blog and talk about a typical day.  Problem is, none of Kate’s days have been typical lately.  Will she relive the embarrassing Santa incident? Will she solve George’s murder? And even more importantly, what in the world is she going to do with crazy-dog Bella? Stop by and help her figure it out!

Thursday, January 9:  Chloe Gets a Clue

Chloe hosted me for author interview.  My favorite question in this interview was “What’s your writing superpower?”  That’s me, all right.  Super Tracy!  I also share the best yoga practices for writers and amateur sleuths.

Friday, January 10: Read Your Writes Reviews

I absolutely LOVED visiting with this reviewer.  She owns a rescue dog so she really “gets” Kate’s relationship with Bella.  Here’s a quote: “Without any question, I’m a dog lover.  I will admit that towards the end of the book I actually cried.  I mean SERIOUSLY, who in the world cries reading a cozy mystery?”  She did clarify later that she cried tears of happiness. 

That’s all for this week.  Two more official stops on this tour, then I’ll wrap it up and go back to yoga tips, articles, and techniques.  But please do stop by these blogs and support all of the bloggers who have supported me!

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 at Amazon, Barnes and Noble, Whole Life Yoga, and wherever books are sold.

Blog Tour Report: Week 1.



Available Now!

Hi all!  I’m deeply immersed in my first ever blog tour for MURDER STRIKES A POSE.  Check out the progress so far, and please visit the blogs to support the people who are supporting me!

Thursday, January 2:  Thoughts in Progress

It was AWESOME to have the first stop on my first blog tour ever be such a kind and supportive one.  In my first stop, Thoughts in Progress wrote a review of Murder Strikes a Pose.    Here’s a snippet to get you interested, but please check out the full review at the website. 

“MURDER STRIKES A POSE is an intriguing debut for a fascinating new series that will delight mystery readers. Combining calming techniques, dog-related frolics, mystery and laughs; Weber has crafted a story that is hard to put down.”

Friday, January 3:  Books-N-Kisses

My second stop was at this wonderful blog that highlights books in the mystery, romance, and sci-fi genres.  I wrote a guest article about my book cover and “that pose on the cover.”  Check it out and learn how to Down Dog it the Murder Strikes a Pose way!

Friday, January 3:  Shelley’s Bookcase

This isn’t an official stop on my book tour, but I’m so delighted with the review that I wanted to share it anyway.  Shelley Giusti, a fellow Sister’s in Crime member, reviewed Murder Strikes a Pose.  Here’s a teaser of what she had to say.  Please check out the full review at her website.

“Tracy Weber has a number one hit on her hands with her First in a New Series book! Her characters are strong and you will love them from the start. And Bella, the German shepherd will win your heart.”

Saturday, January 4: Readalot

The final stop this week was at Readalot, which hosted both a review of Murder Strikes a Pose and a giveaway.  There’s still time to enter the giveaway for a free autographed copy!  Here’s a teaser, but please stop by the blog to check out the full review

"Murder Strikes a Pose is entertaining. I laughed, I even shed a tear. Thought of doing yoga for a sec or two.”

I may not have completely won over a new yogi, but at least I got her to consider it!  ;-)

That’s all for this week, but lots more fun to come. See you next week as the virtual travel continues…

And, for those of you interested, here's a little more about the book.  I hope you read and love it!
 
When George and Bella—a homeless alcoholic and his intimidating German shepherd—disturb the peace outside her studio, yoga instructor Kate Davidson’s Zen-like calm is stretched to the breaking point. Kate tries to get rid of them before Bella scares the yoga pants off her students. Instead, the three form an unlikely friendship.

One night Kate finds George’s body behind her studio. The police dismiss his murder as a drug-related street crime, but she knows George wasn’t a dealer. So Kate starts digging into George’s past while also looking for someone to adopt Bella before she’s sent to the big dog park in the sky. With the murderer nipping at her heels, Kate has to work fast or her next Corpse Pose may be for real.

Praise:

 “Weber’s debut, which launches the Downward Dog series, should appeal to anyone who likes canines, yoga, and a determined sleuth. ... Cozy fans will eagerly await the next installment.”--Publisher's Weekly

“The delightful start of a promising new series. I couldn’t put it down!”—Waverly Fitzgerald, author of Dial C for Chihuahua

“Murder Strikes a Pose is a delightful debut novel . . . Namaste to Weber and her fresh, new heroine!”—Penny Warner, author of How to Dine on Killer Wine

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 at Amazon, Barnes and Noble, Whole Life Yoga, and wherever books are sold!