Elsie's Yoga Class

I know there are some of you still in the midst of Winter. Maybe your winter has been going on for so long you're not sure how to deal with it or if you can deal with it.

Winter, or at least the qualities of winter, the darkness in particular, that darkness that forces you to remain inward, to cover yourself, and to slow down is great in little bits but when it's prolonged it can get challenging.

Some of you may be physically going through Winter, the season, while some of you may be going through an emotional or spiritual winter, even though the sun is brightly shining all around. In this level 2 yoga class we go use our bodies and our hearts to fully step into the darkness, see it as an opportunity to root and ground into all that we are capable of so that we may welcome springtime and blossom through light.

I am 8 months pregnant. When I recorded this class I was 4 months along, barely out of my first trimester having gone through a rough and long winter time. My beautiful new little life needed me to remain inward, steady, calm and receptive to allow the growth of light within. The rising of vibrant Springtime was a direct reflection of the power of the darkness.

How about practicing along and dancing with the dark and the light and blossom into the world around you?

As mentioned in the podcast, get yourself a copy of the awesome audio book "The Help" through Audible and get two FREE movie tickets with your purchase!!!! You won't regret it http://audiblepodcast.com/elsies

The theme for this class was inspired by one of my friends Hillary Rubin. She has this amazing post plus video, asking questions that needed to be asked at that moment....hmmmmm. Or at least I needed to ask these questions ;)

It was all about RUNNING OUT OF GAS! Well, at least for me it was about running out of gas. It made me think about the various ways that we deal with running out of gas:

1. We make sure to make time to consistently fill up the gas tank at a specific time of the week/month to make sure we always have a full gas tank.
2. We play it by ear. We know relatively when we are 'really' gonna run out of gas and choose to milk it for all it's worth and PRAY we don't run out of gas before we barely make it to the gas station.
3. We recognize we are running out of gas but circumstances around us at the time (we got lost and are now in a looooong stretch or road without a gas station in site) don't let us fill up the gas tank. We are going to run out of gas.

I fit into number 3.

Before becoming a Mama, I fluctuated between 1 & 2. I was conscious of my choices and continued to do my best to not run out of gas. I was close a bunch of times, but managed to get my fuel on time ;) After being a Mama I have found myself without a gas station in sight quite a few times. That is a whole other ball game.

side note- y'all know I'm not referring to actual gas or driving right? this is all a gigantuan metaphor ;)

When I first found myself without a gas station in sight I panicked. I honestly thought it was the end of the world. I had a total and complete meltdown. I felt so alone. As I sat in my despair I did recognize that I needed to let someone know, I wasn't alone you know, I had my toddler with me. I reached out: God, my beloved, my friends, my teachers and most importantly myself.

I let myself soften. It opened my eyes to see that it really wasn't the end of the world. People run out of gas all the time. It's what we do about it that matters :)

I still run out of gas...and I'm ok. I always have an extra tank of gas with me. I always let my family and friends know where I am, in case I need an unexpected pick-up ;) And most importantly, I absolutely make sure that I enjoy the time while I wait for the gas to once again be filled up.

This week show is brought to you by Ice.com, please visit ice.com/yogaclass to get 25% off sitewide. I'm getting soooo fancy!

This class was inspired by one of you lovely people. The mighty Jennessa posted on my Facebook wall asking if I would consider doing a prenatal class in the next couple of weeks and voila! Here it is.

Here is the disclaimer: This class is aimed at pregnant women that already have a working knowledge of yoga and have done yoga prior to attempting doing this audio yoga class OR that recently have decided to practice yoga because they heard that yoga was good when you are pregnant. Always be mindful of your own body and consult your doctor or midwife before attempting any physical activity such as this class. This yoga class is not medical advice.

Sorry to be so serious but it comes from my deep desire for you to choose what's best for you and to be mindful of the choices that you make especially when you have a beautiful little life growing inside of you.

Given that, this prenatal yoga class is a little over an hour, not too intricate but deeply focused. It is what I consider a level 1-2 class and not the best for absolute beginners of yoga. You may do the actual class or you may use it as a meditation and simply listen to me speak, and do an extended savasana :) Props to have near you if you happen to have them, blocks, blankets and bolsters. Use them as you please.

The theme of the class is all about creating meaningful boundaries. I find that when it comes to parenting physical reminders really help me. I have a gold pendant of the virgin mary that my Mom sent me, that is actually for Hunter when she gets big enough, I also have bought myself a couple of rings and a bracelet that hold deep meaning to me, due to the precious stones, the metal and even the shape. They serve as physical manifestations of sacred choices. It sort of magically worked out that this episode's sponsor was a jewelry site. I found a lovely amethyst silver ring that resembles one I wear when I want to choose to remember promises I've made to myself as well as a silver cuff that is almost exactly like one I own when I want to remember power, strength and grounding. If you wanna get yourself some power jewelry for yourself for Mother's day go to http://ice.com/yogaclass and get 25% off the entire store PLUS free shipping! How about that for a treat? There is TONS to look through!

All right, enough!

On to our class :)

Tadasana

Tadasana with Anjali

Arm Salutations

Uttanasana Play

Uttanasana Ardha Uttanasana (Strong foundation plus tons of side body long)

Stand back up to Tadasana

Move to the back of the mat

Prenatal Half Sun Salutes

Uttanasana/Ardha Uttanasana

Downward Facing Dog

Balasana

All fours

Down dog

Plank

Teeny Baby Push-ups

Cobra and variations

DownDog

Walk hands back to Uttanasana

Uttanasana/ Ardha Uttanasana/Uttanasana/Tadasana

Half Sun

Prenatal Sun Salute with baby chattarunga push ups

Tadasana arms interlaced above the head stretching to the sides

Sit down

Sukhasana plus kegels

Marichyasana Open Twist

Badhakonasana

Wide supine twist

Savasana (Supported in Whatever way feels the best)

This whole podcasting thing has taken a life of it's own. You guys are my inspiration. You are what keeps me going. Yet again, I was inspired by another one of you.

This podcast episode is dedicated with love to the virtual kula, specifically to Michelle and Alfie ♥

If you'd like to support the show's sponsors, please feel free to purchase the Elsie's Yoga Kula Podcast App for the iPhone or Android for $3.99 OR go on over to Prancing Leopard and get yourself some lovely duds using the coupon code eyk for 15% off your purchase!

If you've got some time, check out my 20 minute interview on Build A Sexy BodyEpisode 20 :)

I taught/practiced this class on February 12th at The Pittsburgh Athletic Association in Oakland. I teach one class there a week: Saturdays from 11-12:15. If you are not a member but would like to drop by as a guest, please email me eyogaclass (at) gmail (dot) com. It will be $19

Hunter got sick and it totally made me think about immunity. I'm sure that those of you that read this blog and perhaps other content that is similar are aware that immunity is not just about bacteria and viruses being present in your body and all of a sudden you get sick. It's not just about the physical. It's all about the beautiful trifecta of mind, body and spirit. All of this affects the how your body reacts and doesn't react to pathogens that decide they want to wreck havok inside of your body.

The optimized circulation (inter-relationship) of our thoughts, our deep desires and the clarity of our body is the magic formula to sustain supreme health in all parts of our lives. I want to work more on that circulation.

While Hunter was sick I found myself getting harder, more fearful and less willing to soften, trust and be grateful. She has a cold for goodness sake! I felt a deep tightness in my belly. I let my mind go to places that it should not have been going to, and in the process I was feeling pretty crappy myself, wound up, stressed out and nauseous.

My circulation was off.

It took all of me to focus and remember the goodness, the steadiness and the beauty.

This practice is what I did to get myself back together. I put myself upside down. I forced myself to physically get into a place that I was NOT in. Getting into the shape transformed my ability to see more than the little things and re-attune myself to the Bigger picture :)

Strengthening the circulatory system (big focus for me this year).

• Improves blood-flow to the endocrine glands
• Helps to energize and stabilize the whole of many systems.
• Revs up the lymphatic system.
• Energizes and strengthens the heart and circulatory system.

If you want to know more here are a couple of articles that are FANTASTIC about inversions and their affect on your body :)

• Amazing in depth info about the lymphatic system: Yoga And The Lymphatic System
• Wonderful info about the lymphatic system no paristalsis. Yoga Anatomy The Lymphatic System The Yoga Class Sequence

The focus of this entire practice is all about staying centered when life puts you upside down.

Hands and knees

Downward facing dog 3 min

Balasana

Pincha Mayurasana 1-2 min

Balasana

Handstand 1-2 min

Uttanasana

Pincha Mayurasana 1-2 min

Vajrasana with arms interlaced behind the back

Handstand 1-2 min

Uttanasana with arms interlaced behind the back

Siddhasana

Let me know your thoughts about this shorter class in the comments!!!

• The Elsie's Yoga Class Podcast App for the iPhone or Android for $3.99
• Prancing Leopard Organics - Use coupon code eyk to get 15% off of your order. If you are not looking for spend any money but want to support the podcast and/or Prancing Leopard please tweet a nice big thank you to @prancingleopard for supporting Elsie's Yoga Class or simply go to the Prancing Leopard FB page and leave them a little thank you there for supporting the show :)

This episode was absolutely inspired by one of you.

I was asked basically how to practice yoga daily. This is something that I think about every day, that I meditate on, and continue to refine.

I'm not going to describe my own process but tell you what it boils down to, at least for me: Meaning and Truth.

If you don’t first and foremost ask yourself who you want to be in the world, what has meaning, what has value to you, and continue to refine the answer and deepen the questions again and again, whatever you decide to do (be it a daily asana practice) will be unsustainable.

If you do refine your questions and lack integrity in the way that you live your life, by telling yourself little lies and convincing yourself that they ‘don’t really matter’, no matter what you do, you will not be able to sustain your practice. Particularly your practice of being the best human being that you can be, with a full and clear heart.

I'm only sharing ‘cause I've been there. I tried really hard. Doesn’t work.

The more that you refine the sacredness of your life and live in truth the more freedom and lightness you will have and reflect. It is through choosing to remain steady with great sensitivity no matter what, that the ease and goodness of life becomes a daily gift to unwrap and enjoy. You will then not only have the deep strength needed to sustain this but also offer this great support to all those that you touch :D

Now on that positive note ;)

Happy New Year!

This episode’s yoga class is a Level 2 class that does require at least a basic working knowledge of yoga poses. It is both available by clicking the link below as well as through my yoga podcast and through either my iPhone Yoga App or my Android Yoga App.

I'm also honored to have Prancing Leopard Organics once again as a sponsor for this episode :) If you haven’t checked them out PLEASE DO! And upon check-out use code eyk and get 15% off!!! Woo hoo!

I taught this class on December 30th at BYS Yoga Studio in Pittsburgh.

Downward Facing Dog

Eka Pada Downward Facing Dog/High Lunge/Downward Facing Dog

Eka Pada Downward Facing Dog/Lunge Twist

Uttanasana/Ardha Uttanasana x 3

Surya Namaskar x 4

Tadasana with arch back

Vinyasa

Parsvakonasana/Vira 2/Reverse Vira

Vinyasa

Parsvakonasana/Vira 2/Reverse Vira

Skiers Pose into Utkatasana

Uttanasana/Ardha Uttanasana

Plank on tops if feet into upward facing dog

Downward Facing Dog

Vira II right and left

Reverse vinyasa

Ardha chandrasana/square hips/standing splits variation

Adho Mukha Svanasana

Ardha chandrasana/square hips/standing splits variation

Uttanasana

Tadasana/tadasana on tippy toes/squat on tippy toes

Uttanasana

Deep lunge on forearms

Uttanasana

Standing hip stretch

Standing baby cradle

Vinyasa with salabasana with arms behind the back

Pigeon/pigeon twist

Lunge with thigh stretch

Dhanurasana x 3

Childs pose

Downward Facing Dog

Uttanasana

Easy supine twist

Savasana

The second mudra is called Kubera Mudra

One of the hardest things to do once you have resolved to stick to a really meaningful promise to yourself, or you've committed to something really valuable to you is sticking to it. We always waver. No matter how strong your commitment.

Kubera mudra is a physical expression of your deepest wish to stick to it. It’s very simple and this can be done so easily almost imperceptibly anywhere. It’s very cool :)

The first thing you do is embody your sankalpa, your deepest heart’s desire. If you can be clear and simple in formulating the words of your intention in a positive way, that would be really great.

• Settle into a quiet place regardless of where you are physically.
• Place the tip of your thumb, index finger and middle finger together, bend the other two fingers so that they rest in the middle of your hand. Putting your fingers together in this fashion is a huge forceful commitment. You are harnessing desire, power, faith, courage and intensity behind those fingers.
• If you happen to be alone and are up for speaking out your intention do it three times while holding the mudra.
• Sit until you begin to sense your sankalpa seep into your breath and heart- again.

If you are out in the wild, just hold your fingers together in this fashion and let that power fuel the support that you need to follow through with your highest intentions.

A bonus feature of the Kubera mudra is that it opens up and decongests the frontal sinuses, especially if you draw air up upward as if you were smelling the sweetest yummiest perfume.

So you've gotten the background of the Grounding Mudras, you've learned about Ganesha Mudra, and now you've got this one.

Have you tried them? One? If you do let me know! Leave me a comment :)

Here is the first mudra that I’ll be sharing with you for grounding yourself attuning to your heart.

I’ll first really quickly simply show the mudra itself and what to do. We are not going to practice them. If you do want to practice the mudra, check out the corresponding videos and audio only available for both of these mudras over at elsiesyogakula.com/holidaytoolbox. They will be available very soon.

The first one is called the Ganesha mudra.

This is a powerful mudra for bringing heat and brightness to the heart. It strongly invigorates the chest cavity, your heart beats faster, warmth envelops the heart center and creates a rush of mighty energy.

Having worked with this mudra, I find it to work very well when experiencing heart ache, sadness, depression, feelings that have a quality of innertia to them, a heavyness to them. This mudra helps the stuck feeling in the heart, the heaviness begin to lift. It gives you space and the courage to live with an open heart

I have found that if you are really angry and rageful, it may not work as well, as the heat that is created with this mudra may just fuel things up more! Although at times this may be necessary and exactly what needs to happen, as it will give clarity to your anger, for quick and pure transformation

• Hold your left hand in front of your chest with the palm facing outward. (Thumb closer to your solar plexus, pinky toward your collar bone).
• Now grasp the left hand with the right hand, with the back of the right hand facing outward.
• Leave the hands at the level of your heart.
• Take a few moments and inhale fully.
• Exhale vigorously, forcefully while pulling the hands apart without releasing it the grip.
• With an inhale let go of all the tension.
• Repeat 6 times.
• Then sweetly place your hands at the sternum holding the mudra. Focus on the feeling in the heart area. Rest there.
• Then change your hand position and repeat.
• Sit quietly with yourself

Please let me know how this works out for you I’d love to hear your thoughts about this matter!

This video is part of a series of three videos which will offer two mudras as a way to ground yourself through the holidays, and are part of my Holiday Toolbox! If you are not interested in watching the video, simply read on, and you will get the same information

The tools that I offer focus a lot on the engagement of your whole self. The mudras are not so much about concentrating on one practice but on using all of your self, most importantly your senses, simply because some of us get stuck in one place- usually our brains! This way we can truly embody what is necessary to transform our lives into the best that we can be.

There are times that I’m so overwhelmed or so in my head that for the life of me, no matter how hard I try to settle and essentially calm down I can’t. What I have found for myself is that if I engage physically: a yoga posture, a mudra, I drink a cup of my favorite tea, or even listen to my favorite podcast or music and take a brisk walk, I don’t have to work so hard to get my inner self to shift.

There have been times when I do these physical actions, this embodying, and I create the space necessary to really start to break patterns of behavior inside of myself and I can then work in my brain, within my mind to attune to the finesse of tools that we all have within our selves.

Does that make sense?

So, given that I’ll be offering two mudras for your holiday tool-belt. I’m not totally gonna get into what mudras are or what their power is, suffice it to say that they are in my words a Connection Enhancer and Remembrance, which is really what these tools are all about.

As much as it would be lovely to practice these mudras in a seated position, quietly in some perfect place, you don’t have to, to receive their gifts. Find a quiet space in your day, wherever you are, in your car, in the bathroom, in your room, whatever

I’d love to get your feedback. Why don’t you leave me a comment?

Also, come back for the other two videos! I’ll be releasing one tomorrow and another the next day!

I've been doing a lot of meditation on worthlessness or the feeling of being unworthy.

Often times this feeling arises from the way the world speaks to us, perhaps in the form of bullies around us, family members, peers, bosses, etc. but what has really become clear is that it's not the world that is the root of this feeling, but ourselves.

The biggest bullies that we have in our world are not outside of ourselves but within ourselves.

In this class I went back to one of my favorite books, Christina Sell's Yoga from the inside out, as she speaks of this bullying within the book so very clearly. She inspired me to teach this class to get you to look at yourself honestly and recognize the bully within. See it and transform it.

Recognize how worthy and beautiful you are. Stop the bullying.

I know that I have been a bully to myself. I also know how that personal bully can break the heart much faster the outside ones.

Are you a bully to yourself? Practice along with us. Give yourself the time to rediscover your worth.

You won't regret it!