December Challenge: Get Cozy

Holiday got you stressed out? Me too! I have quickly fallen into my usual December pattern. I'm living one day ahead of myself and not sure which side is up. That's when my restorative yoga practice is there to save the day!

Yogis, take some time to get cozy with a yoga bolster in one of my favorite restorative yoga postures--restorative twist. It's super simple:

• Find a large, slightly squishy, prop like a bolster, pillow, couch cushion, teddy bear, or even a dog!
• Place your legs in a narrow Z-like shape
• Scoot your hips right up to the edge of your prop
• Lay your torso across your prop
• You can slide your hands under the prop or experiment with the placement of your arms
• For less of a twist look in the direction of your knees and for a deeper twist look away from your knees

There's truly no right or wrong way to do this one. Cozy sweatshirt and socks are optional, but definitely worth it. Give it a shot! Snuggle on up!

December Challenge: Find Your Flow

I studied modern dance in college. I loved the freedom modern dance gave me to just move my body. I recall, especially in my improvisation classes, falling into a lovely flow state by just moving however I felt like moving in that moment. I recall countless occasions where I would lay on the dance studio floor and just move one of my arms over and over again in the same manner. I'd sync up my breath with my simple movement and I was in the zone. That's why it was so easy for me to fall in love with vinyasa yoga. That's why I still love vinyasa yoga. The connection of the breath and movement is meditative and calming. 

Although I have a deep appreciation for vinyasa yoga, I do find that vinyasa yoga easily gets a little too fancy. Give me the simplicity of surya namaskar, sun salutation, over an endless choreographed pattern of postures any day. There's a reason sun salutations are done early in most vinyasa yoga classes. Just emphasizing breath isn't always enough. The process of folding and unfolding the body in time with breath is almost hypnotizing. Dropping into a flow state early on allows the mind and body to truly commit to the practice. My home practice primarily consists of me doing a whole bunch of sun salutations. I never get bored. The process never feels monotonous. It just feels good to flow.

Here's my challenge to you: just flow. Do a movement and connect it with your breath. That's it. It could be as simple as lifting your arms overhead on your inhalation and drawing your hands to heart center on your exhalation. Perhaps you decide to string a long series of yoga postures together. Heck I even get into a flow state at the gym! When I'm swinging a giant kettlebell you better believe I'm syncing my movement with my breath to stay in the zone. 

Try it out! Consider ways you can find a breath and movement connection when you're off your yoga mat. Is there a movement you find yourself repeating over and over again in your daily life? Why not establish a rhythm with your breath? How does it feel? 

December Challenge: Layer Cake Breathing

This breathing exercise most likely has another name, but it was taught to me as Layer Cake Breathing so that's what we're going with! I fully support your decision to eat cake while doing a breathing practice, however this specific exercise (sadly) does not include baked goods. 

First, find your seat. This can be done in any seated position. You can also do this laying down. Laying down gives you a better feeling for your three dimensionality and brings awareness to the backside of your body so it's worth trying. Then imagine your torso was divided into three sections--a lower, middle, and upper section. Next, breathe into each section individually for five to ten breaths. Do your best to contain each breath within its specific section. Notice. Is there a section that's easier for you to breathe into? Is there a section that's more challenging for you to breathe into? Once you've worked through each section slowly inhale to continuously fill the lower, middle, and upper section. Then slowly exhale to empty from the upper, middle, and then the lower section. Work through this for five to ten breath cycles.

Consider this exercise as an exploration of your breath. Through this exploration you'll quickly become aware of your limitations. Your lungs and diaphragm are huge! And although the lungs extend all the way up to your collar bones, most people find the upper section harder to access.

Just like your asana practice, patience and consistency are key. Continue to work with this breathing exercise to focus in and explore the full capacity of your breath.

December Challenge: Put Your Legs Up

During this time of year I find myself rushing around more than usual. On top of my busy work schedule I'm fitting in lots of family gatherings, much needed coffee dates with out-of-town friends, and racing to purchase and make gifts in time for the holidays. At the end of the day I just need to put my feet up. Viparita Karani--Legs Up of the Wall Pose is the perfect yoga pose for this time of year!

It's simple. Get a wall. Scoot a few inches away from that wall and put your legs up. To make it even more enjoyable I recommend putting a block, bolster, or blanket under your lower back to elevate your pelvis. Want to make this one even more yummy? Belt your legs together with a strap.

Not only is this one perfect for tired feet and legs, but it's also been known to help alleviate anxiety and insomnia. The Hatha Yoga Pradipika claims that with regular practice of Legs Up the Wall "grey hairs and wrinkles become inconspicuous". I can't say the posture is that magical, but I swear by this one when my hamstring attachment injury flares up. 

Give yourself about five minutes to let the wall support you. Play with the placement of your legs. Ideally your femurs, upper leg bones, will effortlessly settle into your hip sockets. It can be really easy to grip your legs, but encourage your legs to relax. So what are you waiting for? Put your legs up and enjoy! 

December Challenge: Take a Seat

When I first started practicing yoga I was drawn to the physicality of yoga asana, or postures. I'd roll up my yoga mat at the end of practice and wanted to leave feeling like I had worked hard physically. With time I learned that yoga asana was really only a small fraction of the yoga practiced in the world. The word "yoga" is way more than moving your body in a yoga studio.

As I developed a stronger interest in my yoga practice I wanted to tip my toes into other aspects of yoga like meditation. For the longest time I'd set the intention to sit down and do my meditation practice, but every single time I'd get uncomfortable and distracted and move onto something less productive like scroll through my social media feed. Perhaps I wasn't ready for that aspect of my practice, but I have a hunch it was something different. It took some time, like ten years, for me to figure out the problem: I had yet to find my proper seated position. 

You might come across various resources that specifically spell out how you should place your body for meditation. Take the Bhagavad Gita for example. In chapter six Shiva tells Arjuna:

The yogi should sit on a firm seat
That is neither too high nor too low, 
Covered with sacred Kusha grass, 
A deerskin, and a cloth, 
One over the other, in a clean spot.

Now I'm fresh out of Kusha grass and my cats would probably lose it over the deerskin, but that doesn't mean I can't meditate. I sincerely think you should place your body in a way that feels right for you. If you can't get comfortable you'll never get past your discomfort. Would you rather lay down? Then lay down! Do you want to sit on your heels? Sit on your heels! At least for me, I had to establish a proper position in order to make progress in my meditation practice. 

Initially it was always my back that would irritate me a just a couple minutes into my meditation. It's taken some experimentation and guidance from my teacher for me to find a seat that feels right in my spine. Lately I've settled on propping myself up on a block, bolster, or meditation cushion. I choose to sit in Sukhasana, a variation on Easy Pose, and I sit pretty far forward on my prop so that my lumbar spine maintains its natural curve. From there the rest of my spine seems to fall into place. Occasionally I have to check in with my neck and draw the back of my skull up and slightly back to prevent my chin from lifting up. 

If you too are struggling with your meditation practice my advice for you is to take some time to establish a position for your body that you can stay in for a few minutes. This might take some time. Add props. Subtract props. Sit up. Lay down. Use a wall. Find something that is comfortable and sustainable. From there your meditation practice might come with more ease. And don't feel like you have to choose the same position every time. Let your position be based on how you feel in the moment. Just like you might modify in your asana practice, it's okay to change things up. 

One last note, and I can't fail to mention this, it's been extremely helpful for me to actually eliminate the word "mediation" from my vernacular. I'm using the word in this post as it's a commonly used word. However, my teacher often refers to this practice as "seated practice". For whatever reason I have this idea of what a meditation is supposed to be. Reminding myself I don't have to do or be anything specific has helped me make huge strides in my practice. 

Just sit. Just be. And drop into your practice. 

December Challenge: Slow Down for Your Sanity

As many of you know I suffer from anxiety. Luckily I have yoga to help me out! However, when life gets crazy I'm not great about carving out time for my yoga. I frequently spiral into this vicious cycle of getting anxious about all the things I need to do so I scramble to make time for my practice because I know it'll make me feel better, but I then don't make time for my practice and my anxiety just increases. It's terrible. 

But here's the deal, your practice doesn't have to be a full 60-90 minute practice where you roll out your mat and finish in a puddle of sweat. Your practice could be a two minute meditation. Your practice could be a few breaths in Supta Padangusthasana with a strap. Your practice could be a few seconds where you pause at your desk to focus on your breath. It's important to take the pressure off yourself and remember your practice can take on many shapes. Once I got over the mental hurdle of what my practice is supposed to look like I started to feel a lot better and didn't feel so anxious about fitting in my practice. 

As we creep into the hectic holidays, yogis, I'm offering a little gift to you. Every few days in December I'll be posting videos or small points on how to fit in your yoga practice. The posts will vary from simple restorative postures to meditations to help you focus to basic breathing exercises. I'll be right there with you throughout the entire month in hopes we can all slow down a bit during the busy holiday season and maintain our sanity. 

Be sure to find me on Instagram and Facebook if you haven't done so yet to follow along. Be sure to add #slowdownforyoursanity if you want to capture a photo or video and join other yogis who are taking on the challenge.  No fancy poses, No party tricks. Just time for you to practice some self care. I'll also be sure to post all my tips here on my blog too. 

Let me know how I can help you throughout the month! My hope is that we, as a community, can hold each other accountable. 

Forget Everything You've Ever Been Told

Do you ever feel like one year you read a study about how coffee is bad for you and then the next year you read a study about how coffee is great for you? Remember when fat was the devil in your diet? Now everyone's chowing down on avocados because it turns out fat (the good stuff) is an important thing to consume. 

It's not exactly the same, but in the yoga world we learn, we grow, and we often realize we were teaching postures in a way that maybe didn't support our students in a healthy manner. As one of my colleagues so beautifully puts it: We reserve the right to get smarter. Damn right we reserve the right to get smarter! All teachers, no matter the subject, should continue to explore and learn even if that process reveals that what they taught their students in the past wasn't right. And it's important to keep in mind that the yoga most of us know is only about 100 years old. As more and more people dedicate time to their yoga practice we, as yoga teachers, are starting to learn more about how the practice can be helpful, but also how the practice can potentially be harmful. 

I am not ashamed to admit that for at least the first five years of my teaching (and probably longer) I would tell my students to draw their shoulder blades down any time they had their arms overhead. I instructed these arm overhead postures in this manner because that's what I was taught to do and I saw the value in getting students to release their shoulders from their ears. Then I learned about anatomy and how the body actually moves and I'm grateful I took the steps to refine my craft to move my students in a safe and sustainable fashion. 

Let's talk shoulder movement. 

First, let's clear up what I mean when I say "shoulders". When I refer to the shoulders I'm referring to the entire capsule of your shoulder which includes your scapula (shoulder blade), humerus (upper arm bone), clavicle (collar bone), and all the muscles that encompass that region. The shoulders are highly mobile and very complex. We're lucky our shoulders are built in such a manner so that we can push, pull, and pick up things from high and low.

Let's take the action of reaching for something up high. Say you're reaching for that sweet, sweet jar of Nutella in your cabinet. I'm sure you'd simply reach up for that jar without thinking deeply about what your shoulder was doing in the process. Even if you did think about the movements of your shoulder while reaching for that hazelnut, chocolatey goodness, I can guarantee you wouldn't pull your shoulder blade down while you reached up. So why do we do it in our yoga practice?

Without getting too nerdy with the anatomy there's a little something called the glenohumeral or scapulohumeral rhythm. Drawing the shoulder blades down when the arms go overhead fights against that natural rhythm. In most bodies the upper arm can lift to about 30 degrees without the scapula having to move. When the arm lifts higher than 30 degrees the  scapula begins to lift and eventually laterally rotate. Here's a video if you're a more of a visual learner. The video clearly shows the lift of the scapula, but doesn't really highlight the rotation. I'll be sure to send the person who posted the video my two cents... But the visual shows exactly how the upper arm and scapula move together when the arms elevate. 

Unfortunately, constantly tugging the shoulder blades down when the arms are in an overhead position can actually be detrimental to your shoulder joints. I do not want to sound like an alarmist and the chances of you injuring yourself from pulling your shoulder blades down is pretty unlikely, but forcing the shoulder blades down when they actually want to lift isn't helpful. Again, without getting too nerdy on the anatomy, you have some very strong muscles in your back and one of their primary functions is to draw the shoulder blades down. However, the action of drawing the shoulder blades down is meant for when your arms are not overhead. You also have some very tiny, relatively weak rotator cuff muscles around the top of your shoulder joint that are necessary for the various movements  and stability of your upper arm in the socket. The rotator cuff muscles are tiny guys that are intricately placed between and around your clavicle and other bony processes. When you lift your arms overhead and use your strong back muscles to draw the shoulder blades down your tiny rotator cuff muscles don't stand a chance. Those little guys can get squished by your clavicle and it's fellow bony processes since everything is being forced down by your strong back muscles. 

You, guys, I'm killing it with these graphics!

That was a lot... but it's important stuff to realize especially when you consider how frequently you lift your arms overhead in a vinyasa yoga class. 

I do struggle with the fact that so many yoga teachers haven't gotten the memo on how the shoulders function, but I have to remember that not every yoga teacher loves anatomy like me and not everyone has the time to deepen their studies. Those who do direct their students to draw their shoulder blades down when the arms are overhead are doing so because they think it's a helpful direction to give. Lately I find myself initiating more one-on-one conversations with my students after class. If I notice someone firmly drawing their shoulder blades down when the arms go overhead in practice I usually ask them if they have any limitations in their shoulders and a good portion of them say they've been having some pain. I then discuss the natural movement of the shoulders and why it's important to let the shoulder blades elevate with the arms. Most students are shocked. It's like I told them Santa wasn't real. But it is incredibly rewarding to hear those students tell me their shoulder pain has subsided after just a few practices. 

Is this new information to you? Try it out! How does it feel? Are you a yoga teacher who has told your students time and time again to draw the shoulders down? Don't fret! You're in excellent company, but it's important to acknowledge the information that's out there and continue your growth as an educator. 

My Back Hurts

A year ago I realized I love to lift weights. Recently I was able to do an American kettlebell swing with a 62 pound kettlebell and it was one of the most empowering days of my life. I felt like the Incredible Hulk! I was totally jazzed afterwards! But you better believe I was sore for the rest of the week. The soreness in my butt and leg muscles reminded me of my accomplishment and I reveled in it. I know I'm not the only one who thrives on muscle soreness. The soreness reminds us that we worked hard. However, there's one area of the body that causes so many people, including yoga students, concern when they feel soreness: the back. 

I don't practice the Bikram series as much as I would like. Although there's so much controversy around Bikram the person, I think the series is quite brilliant. I believe the Bikram series works because it emphasizes all the natural ways in which the spine moves. Of course going too far in a backbend isn't natural and isn't good. And if you have a herniated disc the head to knee, deeply rounded postures might not be the best choices. But moving the spine is generally a good thing for most bodies and we shouldn't be afraid to do so. 

When I sporadically make time for that 26, static posture, Bikram series I feel it the next day. I typically feel it around my ribs and my back. It's a soreness I don't typically feel from other forms of yoga or exercise. It's soreness that used to concern me. My back hurts! I must have done something wrong! 

I work my arms, abs, legs, butt and I'm sore for days and I am thrilled! The muscles around my spine get worked a bit and I'm concerned. What's with that? I will not deny that the spine is a sensitive region. Back pain is incredibly common and some times it's something to be concerned about,. However, all back pain or soreness isn't bad. If you do a rigorous practice and you're aware of the muscles around your spine the next day don't let fear be your first response. Take a moment to reflect upon your practice. What did you do? Did you do something that required you to engage the muscles around your spine? Yes? Then don't be surprised if the muscles around your spine are sore!

I definitely don't mean to disregard anyone who is concerned with back pain. It's a real and sadly common thing. It comes down to awareness. My hope is that a consistent yoga practice will help students become more aware of their own body and not fear all sensations. When you become aware of your body, what feels normal and what doesn't, you can then make a better decision as to whether the pain you feel is just muscles that were worked or pain that should be addressed by a medical professional. (As great as I think yoga is, please, please, please contact a medical professional if you are at all concerned about back pain.)

I'll let you with one last thing to remember, moving your body is way better than not moving your body.

You Don't Have to Yoga Alone

This week was a pretty big week for me. I took three public, group yoga classes. Yes. Three! The last time I took that many public classes I was in San Francisco and all three of those classes were taught by my teacher. With my teacher I know what I'm going to get. When I step foot into a class with a teacher I don't know all sorts of anxiety overwhelms me. It's hard enough for me to carve out time to get on my mat. When I calculate in drive time, finding parking, and paying for the class I often wonder if it's worth it. Not to mention I have to give myself a little pep talk before class which usually consists of, "Don't be a judgmental jerk. You have something to learn from all teachers." 

Over the last year or so 95% of my practice has been either at home or in an empty yoga studio. Sometimes it's just me moving through whatever postures, pranayama exercises, or meditation I need that day. Other times I take a guided practice with my teacher through YogaGlo. Either way it's just me. Doing my practice. By myself. 

I took class at the beautiful Yess Yoga in South Minneapolis. Check it out!

I'm so grateful I got off my high horse and took class this week. Each class offered me something a little different, but every class allowed me to get out of my head and just commit to my practice. I was able to move and breathe with a community of yogis and get direct feedback from skilled teachers. It was great!

Here's my question to you, yogis, have you fallen into a pattern with your practice? Do you always take class from the same teacher(s)? Do you only go to a specific studio? Do you only take one type of yoga? Why not get a little uncomfortable and try something new? I am the first one to advocate for a student to find one teacher, but I'm also opening my eyes to the value of branching out at times. Give it a shot! 

Full Exposure

The following is kind of a continuation on my post from earlier this week and a post from June about "The Yoga Teacher Guessing Game". 

I had a moment the other night. I was putting dishes away and thought, "What am I doing?" The question didn't relate to cleaning my kitchen, it was in regards to how I've been spending all my time. 

After catching up with an old friend recently it dawned on me that I'm working a full-time job and a part-time job. This is the era of the side hustle after all. I guess I needed in on the game too. I spend 30-45 hours a week teaching public classes, working at the studio, and prepping my classes. I then spend 20-30 hours a week creating content for my website, developing material for workshops, promoting my workshops and retreats, and teaching a private session or two. That's a lot of time! 

After my "what am I doing?" moment I started to wonder if the part-time, side hustle stuff is worth it. The part-time stuff doesn't really pay the bills (at least not yet) and it's a lot of extra work on my plate. As I write my blog posts I wonder, "Is anyone actually going to read this?" I publish my class content so that students know what to expect and have a deeper understanding of my classes and I think, "No one actually wants to do the supplemental reading." And then I recently created a newsletter and quickly questioned, "Does anyone really care about my content enough to subscribe to my newsletter?" The thoughts are agonizing. 

As a yoga teacher I'm slowly realizing how exposed I am. Although I've learned to not get so wrapped up in the numbers, smaller class sizes can feel defeating. (Side note: The educator in me actually loves smaller classes. My ego is another story.) I promote my workshops and hope people attend. If they don't the inner critic runs rampant. I have big hopes for the one week retreat I'm co-leading in Cabo next year, but I often wonder if anyone actually wants to give their time, money, and energy to studying yoga with me for a week. 

I once heard my teacher say something about yoga teachers wondering when they get to work less. He answered with, 'You don't". If you're dedicated to a professional craft like teaching yoga you continue to develop your skills and put more and more of yourself into your work. I don't think I've ever worked so much in my life, but I've also never felt so fulfilled by my work. Sure my blog or class content posts might not get a lot of hits, but developing the material definitely feeds me in a way that is necessary as I creep into my eighth year of teaching yoga. 

Although this relatively new process feels fulfilling, I also feel exposed. I'm slowly realizing I have to be okay with getting a little uncomfortable. If you know me well you are aware of my aggressively Type A personality. I like to be good at things. I like to follow rules. I do not like to fail. However, this process of dipping my toes into new, uncharted territories has been good for me. It most definitely increases my anxiety, but it's forcing me to slow down, focus, and stay committed even when things get challenging. 

My teacher and his wife have a podcast, Yogaland. Yoga people, start listening if you haven't yet. In their most recent episode it felt like Jason and Andrea were speaking directly to me. I often get in the way of myself and need to just let the yoga do its work. It's a tad ironic that yoga is what is actually causing my anxiety and questioning my life's direction, but I have to remember that yoga is also my tool to remain calm and collected in the face of stress. Just as it took me years of practice to reliably balance in Forearm Balance or just as I'm still working on a consistent meditation practice, it is going to take time and patience to figure out where I'm going with this yoga teaching thing. And who knows? Maybe I'll never figure it out. I'll just have to enjoy the process and remind myself that I am enough and what I have to offer is enough. 

Beyond Public Classes

I took a class in college on dance theory and the examination of the dancing body through the lens of race, class, gender, sexuality. The professor for this class intimidated me to no end. Physically she was petite. Energetically her presence demanded attention. I recall sinking into my chair during her lectures with the hope she wouldn't call on me. In a tiny room with a max of 25 students I was never very successful. The class ended up being one of my favorites in my five years of college (yes I was in college for five  years). Now this professor occasionally takes my public classes. The first time she took my class I wanted to bolt out of the studio. Of course I've matured in my teaching and I find her in my classes with more regularity. Yesterday on her way out of the studio she said, "You really need to teach a 75 minute class." I took that as a huge compliment and responded with, "75 minutes? I really need to teach a 90 minute class." 

My regular students hear me say it all the time, but 60 minutes just isn't enough time! As I've grown into my teaching and developed my voice I'm learning that I want more time with my students. I intentionally format my classes in a way that encourages students to take my classes on a regular basis. Every one or two weeks I expand upon the material from previous practices. I started this process earlier this year and it has been so satisfying to watch students embody the content. I can also see that students are truly benefiting from the process as they dive deeper into their practice. 

Public classes are popular for a reason. You've got 60 minutes to spare? Just hop into a class at your closest studio. You'll most likely leave feeling energized, focused, and you'll probably get a decent workout. Talk about efficiency! Of course I selfishly want more time with my students. That's why I've started to explore the world beyond public classes. I'm still maintaining my full-time class load of 15 or so public classes a week, but I'm realizing there's other avenues I need to explore. This exploration isn't just for me, but for my students. 

I have a private client I was recently adjusting in Downward Facing Dog and she exclaimed, "You see, everyone needs this kind of attention!" She's right. A lot gets missed in public classes. I often feel guilty that I can't address all students' postures in a 60 minute class. But I have to remember that's not the purpose of a public class. I offer private sessions for that reason. I'm also dipping my toes into leading workshops and retreats to give students a chance to really dive into concentrated content with me. Sound like something you're interested in? I'll always post my upcoming workshops and special classes on my Events page. Check it out! 

I feel lucky to have found a teacher that resonates with me. It's not the best route for everyone, but once I dedicated a lot of time to studying and practicing with my teacher I started to make real strides in my practice. When I was practicing with a handful of teachers I felt like I wasn't progressing. Stagnation isn't bad, of course. Now I just feel like I have a better understanding of my practice and I've been able to seamlessly go beyond my asana practice and layer in pranayama and meditation. I'm definitely not everyone's teacher, however if you're truly committed to your practice give yourself permission to explore various teachers. Once  you find the one that clicks consider working one-on-one with that teacher or get involved with your teacher's workshops. What do you have to lose?

The Postures Have Power

I tell the following story in just about every teacher training I facilitate:

My husband's practice is quite sporadic, but he's a trooper and occasionally makes it to his mat to please me. Years ago we were taking a class together. The teacher broke down Crow Pose and then gave her students a moment to try it for themselves. My husband had tried Crow a few times but was never quite able to pick up both of his feet. In this particular class he was able to balance on his hands for the first time. He was so delighted that he very loudly said, "Check it out!" I glanced over and couldn't contain my laughter. He was so excited! He had conquered a posture he had never been able to do before. 

I share this story with teachers in training because it's important to remember that students can gain a huge sense of success and satisfaction in their practice. Overcoming fears or seeing progress in ones practice can build confidence, joy, and peace. It's a powerful thing. 

I catch myself regularly telling students the postures are simply postures. Through the most mundane, challenging, exciting, frustrating postures you learn about yourself, you're able to focus in, and you may be able to translate your ability to manage all the things life throws at you once you step off your yoga mat. I absolutely believe the postures are a tool. However, the postures are also feats to accomplish. Do you remember the first time you were able to lift your toes off your mat in Crow? Do you recall the first time you were able to hold Side Plank without feeling like your bottom arm was going to snap in half? Do you remember the first time you felt that indescribable buzz in Savasana?

As a new student it's so exciting to reach the next milestone. Unfortunately, as students progress in their practice those milestones become less and less. I'm definitely speaking from experience. Although I am loving my slower, more focused asana practice that has developed over the last year or so, I sometimes feel like I've hit a plateau in my physical practice. And then I proved myself wrong this morning.  

There's one posture I've always wanted to get into: Visvamitrasana. It's such a beautiful posture and it's always looked like a posture I should be able to do. It's a sidebend and I LOVE sidebends. It's an arm balance and those are kind of my thing. So why, oh why can I not do a sidebending arm balance? Honestly, I just haven't been patient with myself. In my morning practice today I took my time. Visvamitrasana is a huge posture. Huge postures take time to develop. 

I've gotten into Visvamitrasana in the past, but it was very wobbly and it almost seemed like a fluke. This morning I was able to do the posture a few times on each side for multiple breaths without freaking out. It felt amazing! And it reminded me what it felt like to be a new student again reaching all those big milestones for the first time. I hope I hold onto that feeling. It's important to remember what it feels like to be a beginner. It's important to remember that the postures are powerful. The postures bring a huge sense of satisfaction and accomplishment. Yoga isn't just about postures, but I'm okay with recognizing their importance. 

It didn't  happen if there's not photographic evidence, right? 

It's Okay to Not Be Okay

A couple weeks ago I posted the following on Instagram:

Want a truth bomb? I have a history of anxiety and mild depression. For the most part yoga has helped me manage it. However, lately I've been feeling overwhelmed and can't remember the last time I slept more than 5 hours in one night. My caffeine intake has increased and my self care has decreased. A couple days ago I felt out of control and knew exactly what I needed to do. I rolled out my mat, did a brief asana practice and then finished with a long pranayama and meditation practice. Afterwards I was able to think clearly and regulate my emotions better. It's a routine I need to adopt with more regularity as I'm starting to juggle more life things. With a post like this I can't fail to mention that yoga will not fix or cure everything. For now it helps me, but that might not always be the case. I was once on antidepressants. It was a stigma I didn't enjoy carrying around, but I needed them. Yoga is a powerful tool, it's just not the only tool. We're living in stressful times and it's okay to feel what you're feeling. It's also 100% okay to reach out for support when you need it. Be excellent to each other, but also be excellent to yourself.

The outpouring of support and comments from this post were surprising. Every comment was heartfelt and backed with love, but it wasn't something I expected when I composed the post. I put this post out there because it was real. Social media gives us a unique opportunity to share real moments with others. Social media is regularly used to highlight the fun, exciting, happy moments of life. I might post lots of pictures of me doing pretty yoga postures or doing something cool outside, but each post is a teeny, tiny snapshot of a short moment in my life. I think it's important to also highlight the real, sometimes ugly and sad moments too. Hence the above mentioned post. 

I am absolutely grateful for all the loving comments from people on Instagram. It fills my heart to know so many people care for me. I didn't feel brave or courageous. I was just posting something very real about how yoga has helped me. I was posting something very real about something I try to manage on a daily basis. I was posting something very real with the hope others would feel comfortable posting something real, sometimes ugly, and sad too. Due to my post it became very clear there's so many other people trying to manage anxiety and depression just like me. 

September is Suicide Prevention Awareness Month. It might be one month in which suicide is talked about more openly, but it's time to break the stigma. My Instagram post made me realize how many people are afraid to share their experiences with mental illness. I totally understand. It's an uncomfortable secret that often feels like it should be left buried. But here's the thing, those of us who have and do suffer from mental illness are not alone. When we step out of the shadows and open up it becomes clear that there's many of us going through similar struggles. 

I am not saying it is easy to open up about mental illness. When I was in college my depression was so debilitating I would spend all day in bed. I could not physically get out of bed. I had spent endless hours taking technique classes and faced rejection after rejection before I got into my college's dance program. Then my depression and anxiety took over and there I was missing all the classes I had worked so hard to get into. I was ashamed. I was frustrated. I felt hopeless. But I eventually got help. I was prescribed medication and it's exactly what I needed. I was opposed to taking antidepressants, but I needed them. There should be zero shame attached to receiving help when help is needed.

I recently saw Phantogram in concert (it was amazing by the way!) and Sarah Barthel shared with the audience that she had lost her sister to suicide in early 2016. She expressed she was still dealing with the loss of her sister and all her fans felt for her. While sharing her story Sarah said, "It's okay to not be okay." It's so true. It's absolutely okay to be way less than okay. If you're not okay please know that it is a legitimate feeling. If you're not okay and want to talk please reach out. There's a lot of amazing resources available if you need help. The National Alliance on Mental Illness is dedicated to helping those in need and is a leader in erasing the stigma of mental illness.

We're all in this life thing together. Let's help each other through it. 

Thoughts on My 31st Birthday

Today I turn 31. It's a weird number, 31. Last year was a monumental, slightly traumatic birthday. Turning 30 was hard for me. While saying goodbye to my twenties I struggled with my place in this world and questioned if I was making the right choices in my life. Now I'm like, "Bring on my thirties!" It's so cliché, but thirties are absolutely better than twenties. 

If you know me you know I'm not really into birthdays. It's just another day, but a day when I'm very aware of how old I am. Birthdays aren't my favorite,  however I do enjoy the time I take to reflect upon the 365 days that have passed since my last birthday. Sadly I've had some birthdays where I was disappointed in the choices I had made in the last year, but reflection just allows for substantial growth. As I reflect upon my transition from 30 to 31 I am beyond delighted! Seriously, it has been a stellar year. 

First, and foremost, I'm hands down healthier than I have ever been. Roll your eyes all you want, but working out has changed my life. I am incredibly grateful I found a gym and a fitness mentality that works for me. As I've mentioned many times before, I was never an athlete growing up. My short stint as a competitive cheerleader was the only taste I had of athletic training. It only scratched the surface. Although I'm currently not training for a specific sporting event, at 31 I feel like an athlete training for something big. I'm training to live a fit, happy, healthy life. Of course yoga is still my first love. As I age yoga has become an absolutely essential part of my life. 

Along with working my butt off in the gym, this last year has pushed me to be a more disciplined, focused person. I finally feel like I'm on the right path when it comes to my career. Nothing has actually changed in my career as a yoga teacher, but I feel like I've finally found my voice and direction. I'm happy with the groove I've fallen into. I've pushed myself to take chances and stay true to who I am as a teacher. I've put myself out there by proposing workshops and even booking my first yoga retreat in March. This coming year is going to be a good one! I can feel it!

Of course I can't gloss over the fact that I had the life changing experience of completing my 300-Hour Teacher Training in San Francisco, CA with Jason Crandell. The discipline and focus I've cultivated in my teaching career most definitely stems from my training. I could go on and on about the experience, but I won't. It was a magical, enlightening experience that I will hold close to me for many years to come. 

Through teacher training I met the most amazing human beings. It reminds me that in the last year I've felt more connected to the people who matter the most to me. Some have been in my life for decades, others just months. I'm learning to develop deeper relationships with those who matter most to me. It's been a rewarding process. 

As challenging as it is to point out, these past twelve months haven't been rainbows and unicorns. At 31 I am ashamed and baffled by the state of US politics and social/racial relationships. How is it 2017 and I'm reading a story about Nazis and white supremacists? What decade are we in when black men are regularly profiled by authorities? Women are still fighting for the right to choose? Really?? Although I feel like I'm living in a terrible reality television show, I'm glad I'm 31 while all of this is going on. I'm grateful I have memories of previous leaders who didn't live by hatred and bigotry. I'm glad I'm at an age when I am aware of the differences I can make. In the past year, especially since November, even if I don't see eye to eye with another individual I'm working on being less defensive, listening, and reminding myself that we're all in this together. 

Thanks for keeping it real, 30, but I'm excited to see what 31 has in store. I fully intend to make it the best year yet.

Thank You For Being a Friend

The following is an open letter to the incredible people that went through Jason Crandell's 300-Hour Teaching Training in San Francisco this year:

Dearest Friends,

As I reflect upon the completion of my 300-Hour Teacher Training with Jason Crandell I'm of course overwhelmed by the amount of knowledge I'm trying to process. During our time together we crammed in so much information about anatomy, alignment, philosophy, assists, the business of yoga, and how much coffee Jason drinks in one day. Many of us simmered in that beautiful Love Story Yoga incubator for six solid weeks together. We were smelly. We were sleep deprived. We felt muscles that had been dormant for too long. We folded back the layers to reveal our insecurities and doubts. We created a community of badass yoga teachers. 

I am so thankful for each and every one of you. Whether or not we experienced all six weeks together this year, I hope you know you have left an imprint on me. Lunch breaks at Mission Dolores Park. Awkwardly figuring out hand placements in assists. Sipping on Samovar Tea. Going broke from açaí bowls at Project Juice. Supporting each other through peer teaching rounds. Those first smiles and "good mornings" as I walked into the studio. I know I won't recall all of the tremendous amount of information that was presented during this training, but my memories with you are guaranteed to stick. 

#veganbunny

Prior to my first day of training in February I came across the one and only veganbunny (Katie) on Instagram. I don't recall how, but we realized we were both enrolled in Jason's training. I was excited to make a connection with someone prior to training. On that first day I felt very insecure. I kept my head down, walked into the studio, and rolled out my mat. I looked to my right and there was veganbunny. Out of a training of fifty students I spent my first day of training next to Katie, a friend I first met on social media. Katie is genuinely one of the kindest humans I have ever had the pleasure to meet. In Module 2 we spent a fair amount of time practice teaching together. Her and I are very similar teachers, but she holds so many qualities I lack. Again, she is kind and sweet and those characteristics shine through beautifully in her teaching. If you ever find yourself in Atlanta, seek her out. She is amazing. 

Katie was the first connection I made and many more followed from there. Jacob and I immediately bonded due to our similar experiences in the yoga teaching world. At first I didn't understand everything Vicki said to me, but once I figured it out I was bound to be laughing so hard my eyes would tear up. Nam quickly became the go-to guy for hands-on assists and I appreciated his willingness to share his knowledge. A smile was sure to show on my face due to Hannah's adorable demeanor. Phoenix's wild spirit and youthfulness always left me feeling inspired and wishing I could have lived my younger years with more passion. Abby became my favorite person by doing the whole Dancing on My Own dance (girl, I wish I would've known that sooner!). I envied Melissa's knowledge and leadership skills and felt a close connection with her as we neared the end of training. I had to contain my reaction to constantly hug Adam because he's just so damn huggable. Not only am I always left inspired by him, but moving forward I want all audiobooks to be read by Jeremy. Carla, are all Canadians as generous, kind, thoughtful, and joyful as you? My one regret was not reserving a section of my notebook to jot down all the hilarious things Leslie said. Especially right now since I'm crying far too much while typing this post. 

Those are only a small fraction of the tremendously amazing people I had the privilege to learn alongside. It sounds so ridiculous, but I didn't enroll in Jason's training to make friends. On that first day I was all business. However, by day two, I quickly realized my plan to do one module a year for the next three years wasn't an option. I couldn't imagine not completing this process with all of you. 

Last, but not least, Team Midwest. I don't have a lot of experience living with other people as an adult other than my husband. I spent a very short amount of time with roommates in college and realized I'm highly independent and probably a terrible person to live with. Stasi and Matt, you became my family in San Francisco. I grew up feeling like an only child due to the age difference between my sisters and me, and in you two I've gained siblings. Thank you for listening. Thank you for understanding. Thank you for giving space when you knew someone needed it. Thank you for making my abdominals hurt for two days due to late night laughs. Thank you for accepting me for who I am. I hope you two know how much I value our friendship. I love you and I'm looking forward to when the three of us meet up again. 

3 MN + 2 OH = Team Midwest

I've never had many friends. I'm socially awkward and have mild social anxiety. Even when I was a child I only held a small group of people close. I feel so full due to the friendships I've gained in this training. To all of you, thank you. Thank you for being a friend. 

Yours, 

Erin 

Find Your Teacher

In February I stepped foot into Love Story Yoga in the Mission neighborhood of San Francisco to begin my 500-Hour Teacher Training with Jason Crandell. I was nervous, excited, and unsure of what to expect. Fast forward five months and I'm in my final week of training. This experience has given me more than I can express and I'm so happy I made the decision to commit to this training. 

It'll take some time for me to unpack everything I've gathered throughout these 300 hours. I've learned a great deal about anatomy, alignment, sequencing, philosophy, assists, and ways to work with injuries. I'll leave this training with a better sense of who I am as a teacher with added confidence in my knowledge and abilities. Most importantly, I'm going to leave this training grateful for my teacher. I feel lucky to have taken Jason's workshop for the first time over five years ago. I'm glad I've stuck with him. 

Just as my teaching isn't for all yoga students, Jason's teaching definitely isn't for everyone. Although those of us in his training respect and think very highly of him, Jason never seems to put himself on a pedestal. Without losing the teacher/student dynamic, I have come to feel almost like one of my teacher's peers. 

My intention with this post wasn't to inflate Jason's ego (ya'll know he doesn't need that). My intention is to highlight the importance of finding your teacher. Sure you are your greatest teacher... or however the quote goes... but there's incredible value in finding a teacher who can guide you along your path and shine light on aspects of your practice and self that deserve exposure. 

Perhaps I'm hyperaware of my respect for my teacher and appreciation for his no-BS approach. In the last few years I've read about countless yoga teachers who have taken advantage of their students. I have some close friends in various cities who have felt broken and lost after their teacher turned on them. A quick Google search will expose you to the dirty little secret of emotional manipulation and improper relationships that can run rampant in the health and wellness world. It just shouldn't be that way. 

I appreciate that my teacher wants his students to question him. He doesn't claim to have all the answers. He wants his teachers in training to maintain their individual voice as a teacher even while being bombarded with his content. Although I often take myself too seriously, Jason reminds me every day in training to lighten up. This practice is special and forces many of us to turn the mirror onto the deepest parts of our being, but it's also meant to be joyful and fun. 

Oh, that's just me taking this training thing way too seriously. 

I'm not claiming that one teacher is best for all students. A handful of teachers might offer you the best combination of what you need in your practice. Jason is my teacher now, but down the road a new teacher might resonate with me. I find incredible value in practicing with teachers who are completely different from Jason. Yoga teachers and non-yoga teachers alike have something to share with this world. It's important to take a step back and learn from all of them. 

So, to those of you who practice yoga, I invite you to explore different teachers and different styles. I encourage you to question your teacher and ask yourself why a certain teacher does or doesn't resonate with you. To my teacher friends, take time to reflect upon the teacher you are or what kind of a teacher you want to be. Although it can be a heavy idea, consider the power you hold as a yoga teacher. How do you hope to use that power? 

Through Jason and this training I've been inspired to reach out to my fellow yoga teachers and establish a more supportive teaching community. Teaching yoga is not the easiest road to take and through this process I've been reminded I won't go anywhere as a teacher through isolation. I was recently listening to Kathryn Budig and Kate Fagan's podcast Free Cookies and one of their newest episodes hammered home the need for mindful and supportive teachers. Kathryn and Kate interviewed one of the most influential Western yoga teachers, Seane Corn. Seane shared a story about a younger teacher who had reached out to her for advice on teaching. Her interaction with this younger teacher was so inspiring and made me think very critically about how I hold myself as a teacher around my peers and students. I encourage you to check it out. 

A little something I like to remind myself of on a daily basis: I might be a yoga teacher, but being a student is my most important role. 

The Yoga Love Bubble

A few weeks ago I was on a walk with a dear friend. We were catching up on all sorts of things including my time in San Francisco for my 300 hour training and how excited I was to reconnect with my people in a city I love doing what I enjoy most. She said, "It's the yoga love bubble!" She was so right. My two weeks of studying yoga and making deep connections with incredible human beings is a sweet, simmer in a love bubble.

As I type this I'm about to embark on my second day of my last module of my 300 hour training. I feel very accomplished, but also very sad that this time is about to come to an end. It's bittersweet. My yoga love bubble will burst, and then what?

I won't bore you with the chain of events, but a while ago my husband encouraged me to explore the idea of leading a yoga retreat. I kind of blew him off and figured it would never happen. Then a few signs appeared earlier this year that made me think, "Okay. Perhaps this yoga retreat thing is worth looking into." One thing led to the next and I'm about to lead my first yoga retreat alongside one of my mentors in March. 

The yoga retreat idea popped up and I ran with it without taking a step back and asking myself an important question:

Why? Why take a group of students to a beautiful location and commit time to yoga?

Simply put, it's the yoga love bubble.

Of course a yoga retreat differs from my time in my 300 hour. My co-lead and I won't be lecturing students on yoga anatomy (okay, I probably will) and facilitating discussions on the Upanishads (I mean we could!) during our retreat, but the clarity I feel after dropping everything and dedicating substantial time to a yoga practice is invaluable. It's not just about a consistent physical practice that leads to deeper backbends or stronger inversions. It's about connecting with other likeminded people and shedding away the unnecessary to explore the deeper elements that create you. 

Why not experience the yoga love bubble for yourself? If you value your yoga practice it's worth considering. We'd love it if you joined us in Baja California, Mexico in March! 

Yoga & Back Maintenance

Recently my social media feeds were flooded with articles about a Boston-based study that investigated the benefits of yoga for chronic back pain. Any time I come across articles like this I get a little anxious. I will happily go on for hours about the benefits of yoga, but I am also eager to tell everyone that not all yoga practices are created equal. I get nervous that someone with extreme back pain will only read the little blurb on their Facebook feed and be compelled to sign up for a membership at the closest yoga studio assuming it'll fix their back pain. Not all yoga is for everyone. I do, however, believe that everyone can benefit from some type of yoga. It's just a matter of asking questions and taking the time to explore the options. 

If you've ever taken my Vinyasa class you know there's a flow, but I find a lot of value in holding and breaking down postures. I often struggle when developing my class content. I'm constantly asking myself, "Is there enough flow for it to be considered Vinyasa?" I've come to terms with the fact that my emphasis on alignment and holding postures will probably turn off a lot of flow junkies, especially with the class I'm currently teaching. 

For about a month my classes have been all about twists. I know not everyone loves twists and I usually expect students to leave class a little crabby after twisting their guts for an hour, but I've been amazed by the feedback I've received after this class. At least a handful of students have approached me after class about lower back and hip pain that is no longer present after taking this specific class on a regular basis. When I developed the class I was just hoping I could give my students tools to stay calm in Parivrtta Trikonasana and prep them for Parsva Bakasana, so this whole low back pain alleviation thing was unexpected. But it makes sense! To prep for the big twists I've had students do some outer hip and thigh opening postures. They're super simple, but they're apparently offering some students a little relief from their back pain.

So, friends, I think these postures could benefit many of you. Here's three postures that I've incorporated into my twisting focused classes that could potentially minimize some back discomfort:

Parivrtta Supta Padangustasna--Revolved Reclined Hand to Foot

My regular students typically walk into the studio and without me prompting them ask, "A block and a strap?" They know me so well! I LOVE laying on my back and stretching my legs with a strap. It's something that took me some time to incorporate into the classes I teach since I'm worried it breaks the flow of practice, but turns out the voices in my head that are saying, "You're killing the vibe with this strap stuff. No one likes this!" are actually wrong. For the most part, it seems like students are totally into the subtle intensity that can arise in this posture.

This revolved variation of Reclined Hand to Foot is a super small twist. Cross your lifted leg over your body just enough until you feel your hip of the elevated leg start to lift. Once the hip lifts you can stop the twist and just keep the leg at a slight angle across your body. To amp up the intensity grab your lifted thigh and externally rotate the thigh. Hello, IT band! You really can't stretch your IT band in the way we think of stretching other parts of the body, but you can get into the attachment points. For most of us the IT band area is very tight and can cause discomfort in the hips and lower back. I thoroughly enjoy the sounds students make in this posture. It looks innocent, but it can be potent.

Gomukhasana Variation--Sidebending Cow Face Pose

Here we have one of my favorite hip openers with a lovely side body stretch. If Gomukhasana doesn't work for your body, specifically your knees, simply cross your shins. The lean to the side allows for you to stretch your side body and really get into your outer hip. If you push your weight-bearing hand down and slightly out into your mat you'll get even deeper into your side body and outer hip. Of course skipping the sidebend and just folding forward over the knees allows the lower back to widen and can feel pretty magical. 

Twisted Supine Pigeon/Grab-Your-Ankle-Asana

This hybrid posture turns Supine Half Pigeon into a twist and then things get really interesting when you add resistance. Begin in Supine Pigeon with your right ankle crossed over your left thigh. With your legs in that general shape, drop your legs to the left and scoot your pelvis to the right so that you're more centered. If your top knee allows it, gently nudge your top knee toward the front of your mat. To make things more interesting, grab your right ankle with your left hand. Nothing is going to actually move, but attempt to lift your foot and use your hand to push the foot down. Again, students make very interesting sounds in this posture. For most students the intensity is in the right outer hip and thigh. I sometimes feel this in what I believe is my Quadratus Lumborum, a muscle that is often considered a back muscle but actually makes up the deepest part of the abdominal wall. Keep breathing and continue to play with the  resistance of lifting the foot, but pushing it down. 

I *KNOCK ON WOOD* have never actually dealt with chronic back pain. A large percentage of my students come to me with various back issues and for the longest time I struggled with how to help them. However, through my own practice and lots of time studying anatomy I realized that addressing the hips can help a lot of students with back pain. The hips and spine have such a close, almost symbiotic relationship. The two will effect each other. I am not saying this is a cure for back pain. Yoga is not a replacement for medication, a doctor, or physical therapist, but with the right guidance and the right postures yoga can help some people with back pain. 

Give them a shot, yogis! Integrate them into your regular practice. How do they feel? Remember that consistency is key. Trying these out once and never revisiting them probably won't make a difference, but a few minutes a day could be just what you need. 

The Yoga Teacher Guessing Game

I'm not proud to admit it, but I've spent a lot of time trying to figure out my students. The guessing game is hard to shut off when teaching public classes.

That person left early. He must not like my class.

Did I just get the evil eye? Or is she trying to clear the sweat from her eyes?

I'm pretty sure I'm only instructing one Chaturanga. Why are a handful of people adding Chaturangas? My class must not be hard enough. 

Does anyone actually want to be here?!?

The yoga teacher guessing game is a terrible thing. That little voice can eat away at my confidence, but it's hard to turn it off. 

Of course, my teacher came down with the knowledge hammer. Simply put he said, "Stop it." Trying to figure out why a student is in class does not benefit the student or me as the teacher. Pondering a student's motives is ridiculous. That student chose to be in that yoga class at that time. Whatever a student's motive is, it is legitimate. It's my job as the yoga teacher to guide students through the best practice that I can. Bottom line. That's it. 

There have been many situations in my teaching career when the guessing game has blown up in my face. A month or so ago a student I had never met before took my class. She told me prior to practice that she had to leave a little early. No big deal. Everyone has busy lives. During class I started to play the guessing game and thought she just wasn't into my class. Honestly, now that I reflect upon that class, I'm fairly certain there was nothing she did/didn't do that made me think she wasn't into my class. My mind, per usual, was just making stuff up. After class I went to the studio desk and was met with a sweet note from the very student I thought wasn't into practice:

I now carry this note in my sequencing notebook. I need this reminder to turn off the yoga teacher guessing game. It doesn't serve anyone. 

To my yoga teacher friends, the sooner you can turn off the inner chatter when you're teaching the better. Show up. Teach the best class that you can. And just remember, your students are there because they want to be. 

The Importance of Cross Training

I wasn't an athletic child. Sure I played outside, got dirty, and worked off my adolescent energy, but I was never on a team or played sports. Not until high school did I take regular dance classes and even had a short stint as a competitive cheerleader (shhh! don't tell anyone). Other than dance I never really exercised. Yoga made its way into my life and I saw it as a form of cross training while I pursued dance in college. I eventually stepped away from dance, yoga become my only physical discipline, and I was into it.

This is the face I make when the words "Dynamic Mode" are uttered at FFR. 

However, as I've gotten deeper into my yoga practice I've had an internal dilemma with calling yoga my workout. Yoga stopped being my workout years ago. No doubt yoga can be a workout, but the mental clarity, focus, and calm state of mind I gain from my practice outweighs any physical benefits. This new revelation became even more solidified when I started doing high intensity interval training. (What up, FFR?) Throughout the years I've tinkered with barre classes, indoor cycling, etc., but nothing has hooked me like HIIT. It took turning 30 for me to realize I love lifting heavy weights and I throughly enjoy working so hard I think I might lose my breakfast. It's barbaric, I know, but I'm totally into it. 

Since I've committed to cross training with HIIT classes, my yoga practice has taken on a new, more meaningful shape. My yoga practice is no longer where I do Chaturangas to work my arms or hold Warrior II until my thighs burn. Of course I still (occasionally) work my body hard in my asana practice, but I've started to soften up a bit. Through this transformation I've cultivated a deeper awareness of my whole being. It's not just about the placement of my feet in a High Lunge. It's about the quality of my breath, the contents of my thoughts, and my overall wellbeing in a High Lunge. This process has also effortlessly moved me into a more consistent pranayama and meditation practice. 

Although my practice has slowed down and soften up over the years, I always have the option and ability to push myself physically in my practice if I so desire. Lifting heavy weights and running sprints at an incline have no doubt helped my asana practice. I'm stronger and have more control over my body. The tricky stuff like Handstand and various hand balances are less daunting even if I haven't worked on them with consistency. Not to mention I've increased my cardiovascular capabilities and can hang longer when a practice is all about a constant flow. 

This is the face I make when I feel like a badass for swinging heavy stuff over my noggin with good form. 

Lastly, and probably most importantly, cross training has filled my time with something other than yoga. Over the last eight years all I have known is yoga. That might sound great, but some times it's depressing. All day long I talk to others about yoga. In my spare time I'm doing my own practice or writing or reading about yoga. Now, for four or so hours a week, I shut down the yoga and push my mind and body to the edge. It's been quite freeing to realize there's truly more to me than Erin, the yoga teacher.

So, yogis, how do you cross train? Of course, there's nothing wrong with only doing yoga, but perhaps your yoga can take on a new life if you introduce another physical discipline. Do a boot camp workout (CPY Bootcamp, anyone? Many start next week!), enroll in a martial arts class, start rock climbing (something I've slowly been dipping me toes into and love!), sign up for a 5K, join a kickball team, find something that speaks to you. At the end of the day yoga isn't actually something you do. Ultimately the yoga is always happening. Even when you're trying to kill your two minute burpee record. ☺