Outdoor Excursions

We are fast approaching our annual Men's Week Yoga Retreat at Blue Osa in Costa Rica. The intention of our week together will be to focus on the connection with ourselves, with each other, and with all things. The yoga practices will focus on this theme, but the intention of the yoga retreat will shine through many parts of our experience at Blue Osa.

One way we will connect to all things is through our connection with nature. The Blue Osa Resort sits right on the beach. We will be surrounded by beautiful trees, hills, animals, flowers, fruit, and of course, the ocean.

Another way we will connect with nature is through some of the various excursions that are offered through Blue Osa. Yoga attendees will have the option to take a kayak trip, hike through the jungle, go on a chocolate tour, and my two personal favorites, waterfall repelling, and the jungle zip line adventure!

These last two excursions are wonderful ways to see the natural surroundings and be a part of it. For the Waterfall Repel Excursion, it begins with a horseback ride up a mountain. You will have your own horse with which you'll form a personal bound. (You'll find that the horses all have their unique "personalities.") It's amazing, too, how well they know their surroundings. The mountain trail is steep, yet these horses are sure-footed and will assure that you will make it safely to your mountain-peak destination. The next part of the journey is by foot. You will hike a ways into the high mountain jungle to reach the waterfalls. You'll be surrounded by the lush jungle foliage and the wet ground. You'll encounter tropical flowers, birds, bugs, trees, and perhaps even a water snake!

When you reach the waterfall, you'll be astounded. It may seem intimidating at first, but here is an opportunity to face your fears, try something adventurous, and find a deeper connection not only to your surroundings, but also with yourself. First, know that you will be safe. The guides are wonderful and are pros. You'll also be among friends who will encourage you along the way. Once you step out onto the those rocks, rope in hand, water rushing at your feet, you can't help but just stop....take a breath...and take it ALL in. It's remarkable! The view is breath-taking! Then thejourney begins down the cliff. The water rushing down around you as you guide your way down the rock. It's an invigorating feeling. You'll experience the freshness of nature and YOU are a part of that natural setting.

Once you set foot in the pool below, the unbelieveable sense of accomplishment is amazing! You'll be so proud of yourself! It's a time to celebrate!

The whole retreat is a time to celebrate. You'll honor and celebrate yourself and all things around you. A yoga retreat is a the perfect opportunity to stop and appreciate all that you have and all that you are.

Consider joining us in Costa Rica or find a yoga retreat closer to you. You can even create an adventure at home. Go for a bike ride. Go swimming. Try snowboarding for the first time. Take a nature hike. The list is endless on how you can connect to nature and ultimately, with yourself.

Visit www.MensYogaRetreat.com for more information about the upcoming retreat in Costa Rica From May 23rd through May 29th.

www.BlueOsa.com

Slow Down....Again

Our bodies and minds are constantly on the move and the result can be exhaustion, disorientation, confusion, etc. So, take a moment to slow down. We all deserve those few moments of stillness and quiet. It only takes a few minutes to re-group, re-connect, and re-charge.

Why not try this very simple exercise and see how you feel afterward. Try it TODAY, and if you walk away with positive results, try it again tomorrow.

Find a quiet place in your home or office. I know, sometimes this can be a challenge. Maybe just find a room, close the door, and take this moment to simply relax. It will only take a few minutes. Sit comfortably on your yoga mat or on the floor. Perhaps sit on a folded blanket or towel to feel more comfortable. If it feels ok, fold your legs in a crossed-legged position. Rest your wrists on your knees. Allow your neck, shoulders, arms, and hands to completely relax. Ideally, the room should be quiet. But if there is outside noise, do your best to not allow it to distract you. This is YOUR time. To help drown out the sound, maybe turn on some light meditative music. Close your eyes.

Once you are seated comfortably and relaxed, hold still for a few moments and focus on your breathing. After 5-10 breaths, begin a very simple movement. Inhale and extend your arms over head. Move at the pace of your in-breath. As you exhale, bring your arms slowly back down. Again, move at the pace of your out-breath. Do this simple motion 5-10 times.

This exercise keeps you totally in your body. You only need to focus on your breathing and simple arm movement.

See! This only took a few minutes! When you're done, sit still for a moment longer. Then make a slow transition back into your day. Try this same exercise again tomorrow....and the next day, too! I'd love to hear how this made you feel. Make a comment on this blog.

Namaste

The Return of Yoga With Intention

As you may have noticed, I took an extended break from writing my blog. Well, now it's time for the return. Please look forward to reading posts that will help you to deepen your personal yoga practice. Become a subscribing member so that you can stay up to date with these posts.

Yoga With Intention is designed to integrate real life with real yoga. Practicing specific yoga poses with an added intention can be very effective in improving your personal life journey.

Namaste

Wring It Out!

Ever have those weeks where you are just absolutely filled to the rim? You've done SO much during the week that you feel like you can just burst! There's been business meetings, taking the kids to basketball practice, PTA meetings, committee deadlines, grocery shopping, eye doctor appointment, working out at the gym. Shall I go on? The list grows and grows. It can seem endless sometimes. So, what are you doing about it? These things really can't go to the wayside. You can't always call out, "Calgon! Take me away!" (I just tried it, and I wasn't whisked away to a hot bubble bath with rose petals and soft lighting.)

Well, since we cannot always escape the daily grind, at least we can take a few minutes of the day to release some of the tensions that can build up due to heavy schedules. The pose this week will feature a twisting posture: Revolving Triangle. I like the idea of twisting postures. When I teach them, I have my students imagine they are a wet sponge: full, dense, and heavy. In order to be rid of that excess water, one needs to wring out that sponge. We can do the same with our bodies.

Revolving Triangle
Start in Mountain Pose. Set your intention here. Take some deep cleansing breaths to bring your body and mind to the present moment. Also, think a bit about the fullness you've experienced the last few days and the desire to release some (or all) of that heaviness.

Step your right foot forward on your yoga mat. See how wide you can take your feet. See if they can move relatively close to the edges of your mat. Have your right foot pointing directly forward on your mat while the back foot is more at a comfortable angle so the entire foot is planted on the mat. Make sure both legs are straight. Place your hands on your hips and be aware of the alignment of your hips.

Now, while holding onto your hips, imagine you're holding onto a big pitcher of water that you're ready to pour. Tip the pelvis so that the right hip drops and the left hip lifts as if you're pouring water out of the pitcher down your right leg. Tip as far as you can go while maintaining a nice alignment in the hips. (The right leg should remain straight.) You may begin to experience a stretching sensation in your right hamstring. Allow the torso to match the angle you've created in the tipped pelvis. Now, extend the right hand toward the floor (it doesn't have to touch the floor; perhaps the hand rests on the inside of your leg) and reach your left hand toward the ceiling. You are now in Extended Triangle Pose. Now we are ready to wring it out!

As you exhale, rotate your torso, maintaining an extended spine, so that your left hand is now reaching down toward the floor and your right hand extends up toward the ceiling. This is a challenging yoga pose, but very effective. (If you need a block to place your hand on, please use one.) In this pose, you're not only experiencing the twist in the abdominal region, but also you're gaining flexibility in your hips, legs, and spine. Hold the pose for 5-10 breaths. When you're done, carefully unwind and return to Mountain Pose and prepare to repeat the pose on the other side.

Remember, while holding this posture, think about that wet sponge that you are now wringing out. It may take several breaths (particularly the exhales) to move into this pose deeply and to wring out the sponge completely. When you return to a neutral posture, experience the lightness in your body - having released some of the tension and heaviness your body has been holding onto. The Revolving Triangle Pose can be your own Calgon experience!

Namaste

Practice Having A Good Day on the Mat

I had a pretty full schedule this week. Many classes, meetings, and other obligations seemed to occupy my time most days, But, you know what? I have no complaints because everything ran smoothly. I never felt overwhelmed or exhausted. Things just seemed to get done with an evenness and a sense of calm. It made for a very productive week. Definitely a positive in my book. So, how did I do it?

I thought of my busy week like a full and challenging yoga class sequence. The body is in constant motion, but every pose was achieved with the support and flow of the breath. Breath is the key to make the yoga poses strong, stable, and endured throughout the entire practice, no matter how difficult the sequencing may be. I then can take that achievement off the yoga mat and apply to my real life. Weekly schedules can be demanding and overwhelming at times, but if you pace yourself - perhaps with the support of the breath - things just seem to move more fluidly. Try it.

Take the Sun Salutation to practice fluid movement. With it, you can find your steady, even flow. Below is the complete A Series of the Sun Salutation. But try going through it like you would a busy day: appointment after appointment; more things tagged onto the tail-end of an already busy day.

Do one pose. Hold it for 5-10 breaths. Repeat the entire sequence from the beginning, flowing from pose to pose, until you come to the new pose that you would hold for 5-10 breaths. Then start over again from the beginning and just keep adding on the new posture. Allow the breath to be your support as you fluidly flow through your practice.

Mountain Pose
Extended Mountain Pose
Swan Dive to Forward Fold
Spinal Extension or Monkey Pose
Jump or step back to Plank Pose
Chaturanga Dandasana (Four Limbed Staff Pose)
Upward Facing Dog
Downward Facing Dog
Jump or step back up to Forward Fold
Chair Pose or Powerful Pose
Extended Mountain Pose
Mountain Pose

The yoga practice is just that....a practice. It allows us to practice what we do in our everyday lives. If you need to "practice" having a smooth, productive day, do yoga. If you need to "practice" moving more slowly and being more patient, do yoga.

Give us your feedback after you've tried this and the other yoga practices from this blog.

Namaste.