Finding My Way Back with Yoga (Again!)

Since early February, while social distancing and self-sheltering at home I’ve managed to keep myself VERY busy. Looking back on it, despite my busy-ness, it’s impossible to imagine that I’ve had trouble fitting in a regular yoga routine, since the truth is I have more control over my time than ever. But I think the excuse-making is over and I’m on a roll now!

I could feel my body was getting tight lately - I suppose from more prolonged sitting, and more time hunched over my laptop.

In my work with family caregivers, I advocate that even in difficult times, taking a moment for yourself (including making time for physical activity such as yoga positions) is an important part of maintaining your balance.

The yoga position called “downward dog,” in particular, is for me symbolic of:

• Taking a positive step to get yourself back in balance (even if you do only ONE!)
• Proactively keeping yourself in a good and grounded place going forward
• Building a way forward that works for YOU, and is sustainable

I’ve found that getting started is often the most difficult part of any (new, good) habit-forming venture. So following my philosophy of striving to move step-by-step and “one downward dog at a time” … through my life, my self-care journey, and even this terrible COVID situation …. I first started slow, by adding 5~10 minutes of simple stretching, on 5+ days a week. Even this little bit of stretching made a huge difference, and made me want to do more!

It allowed me to feel how much my body needed to move and stretch, and I began to sense small improvements every day (like seeing the tips of my fingers finally graze the floor when I bent forward and stretched).

Then six weeks ago, I took my first online yoga class. WOW - I was really sore the next day, and couldn’t believe how much my flexibility had deteriorated in just the past three months. Some of this “more tightness” x “less flexibility” might be expected from the natural aging process - and to be honest, I’ve been a real SLUG for the past three months, so that is a factor, too - but it scared me sufficiently to get me moving again.

I’ve been particularly distressed with the lack of flexibility in my feet and ankles, which really makes itself known even when doing gentle yoga poses (such as Child’s Pose). My ankles have always HURT when I try to sit back on them (basically Japanese-style, sitting on the knees with the tops of the ankles facing downward - grinding into the floor!). But it’s gotten worse over the years, and separately, I’ve been awakened more often lately with painful leg and ankle cramps. I’m convinced that improving my flexibility overall will help me alleviate these problems.

I’ve added “one more class” a week for the past two weeks, and in between, I’ve been motivated to do a few downward dogs here and there, in part to prevent having soreness after the NEXT class, and also to continue my forward movement without having a backslide. I’m thinking all of this is technically enough to form a new habit, but I’m still a bit nervous about backsliding!

There are many kinds of yoga, some more gentle and calming, and some quite strenuous in terms of providing a workout. You can access a wide range of online yoga classes these days - everything from beginners to advanced, and all different disciplines, as well. Also, because with virtual, online classes there’s no need for you travel to a physical location for the class - you can mix-and-match time zones and put together a schedule that works to meet for YOUR individualized needs.

Three of my favorite teachers (all highly experienced and with great wisdom to share) who are my GO TO’s these days are:

 

Nicole DeAvilla

Whenever I need a quick yoga break, I go to Nicole DeAvilla, who wrote The 2-minute Yoga Solution, a wonderful gateway to the idea that all it takes is a little bit of effort to make a big difference. Join Nicole’s “2-minute Yoga Stress-free Zone” Facebook group for access to her FREE YouTube videos, where she leads you through short, effective yoga breaks. These are not “time restricted,” since they’re online at all times … but you can also check out her “led classes,” for which she offers a sliding scale system of paying. Nicole is located on the US West Coast for her live classes. You’ve met Nicole before if you’re in my private Facebook group; she was a guest on our weekly meet-ups there as part of our 31-day Easy Self-care Challenge, which we run every January.

https://www.facebook.com/groups/2MinuteYoga/

 

Andrea Trank offers classes on Tuesdays (Gentle Flow Yoga) and Thursdays (Yin Yoga) at 9:00 am US East Coast time (8:00 am my time in Texas), for $5.00 per class. It’s a little early for me, but knowing I have these classes gets me to bed on the nights before, and allows me to enjoy the cooler morning times - which means I can set up my mat on the back deck for a change of pace. Andrea couples her body wisdom with nutritional know-how, and has shared her wisdom on several occasions in my private Facebook group - as a guest in our weekly meet-ups there, and also as a regular contributor. She also offers classes at other times, as well!

https://heavenlanecreations.com/yoga/

 

Maneesh Kalra

Maneesh is Tokyo-based, which is where we met and where I took his classes for several years. His Worldwide Yoga Class is the one I’ve taken these past six weeks – and has given me such a lift – has inspired me to get moving again! Not all classes offered are convenient for US or Europe time zones, but some work well. Check the class offering to see if one matches your needs! Look for the classes with Maneesh as teacher, since those classes will be in English-language. It’s been great re-connecting with Maneesh from there in Tokyo (where I lived for 30 of the past 35 years) … along with people from all over the world. One of the good aspects of  technology!

https://athayoga.as.me/schedule.php

 

I’m so grateful to all three of these professionals for their support and guidance. They’re helping me to move forward with adding yoga movement back into my life (again). It’s definitely giving me positive physical benefits and mental calming effects. I’m becoming more aware of my body and how I sit and stand. My overall posture is better, and I’m standing straighter and taller and walking with more purpose. On top of all that, I won't deny that the simple act of doing something nice for myself gives me great comfort.

You can hear more about my journey with yoga in this online interview with Jane Ashley of Flower of Life Press, about my essay titled One Downward Dog at a Time in their collection on Amazon titled Practice: Wisdom from the Downward Dog (March 2019).

To view the video, click HERE and you’ll be taken to our private Facebook group, The Caregiving Journey. If it’s your first time to visit, you’ll be invited to join by clicking on the blue “Join Group” button - and then you’ll be able to view the interview.