yoga with the big Y

Pitta Project

Summer Solstice

Here we are at the peak of summer -- the summer solstice! It's the longest day of the year, and the official first day of Summer.

For many people, there's a felt difference in their energy, urges, even physical and mental states in the different seasons. Summer has long been revered as a time of increased creativity and stamina as well as maturation and manifestation of ideas and projects that may have begun this winter or spring.

In Ayurveda, summer is associated with PItta, which consists of the fire and water elements and governs transformation. Similar to the energetic qualities and beliefs about summer and fire, pitta is related to drive, intensity, precision, passion, intelligence and a desire for things to be orderly.

When untamed, pitta can veer into irritability, judgment, criticism, resentment and excessive perfectionism.  Think of the stereotypical "type A" personality and you've got a deranged (the Ayurvedic term for "out of balance") pitta.

This is not to say that pitta is a bad -- on the contrary. We all contain multitudes and are naturally combinations of many qualities. In Ayurveda the approach is often about finding counter-balance to help support harmony among the systems.

In fact, as a generally cold and dry person (my constitution is predominately Vata, associated with air and ether), a little fire under me can be a good thing.

My Pitta Project

Somewhere in the past week I saw/heard (it's very vata of me to not remember) of someone doing 100 squats a day for 30 days. I wondered if this might not be a fun project for my little twig legs, which are strong, but not that shapely. (I even took "before" pictures!)

I started my 100 squats with perhaps too much vigor, throwing in some lunge dips in the park last Friday. Pearl and I took a long, hot walk and my legs were pretty spent afterward.

Saturday I figured out that I can do 50 squats in the two minutes of my timed toothbrush. Bonus that I can see myself in the mirror and make posture adjustments in the shoulders and spine as necessary.

By my class on Sunday morning I was 250 squats in and unable to go up or down our stairs without sounding like a wounded animal. I shared my new goal with the class, and one person wisely responded that muscles need a day off for recovery. Ah, yes, moderation! Guess I have a little pitta in me after all.

This week another student wrote and said she might come up with her own Pitta Project, which inspired this post.

Maybe you, too, have a reasonable summer goal that can be supported by all this bright energy.

To call a senator every day.
To drink a half gallon of water every day.
To eat only plant-based food four days a week.
To walk a mile every morning.

Make it measurable and give it an end date. Your inner pitta will like that specificity. :)

Let me know if you come up with one and we'll do them together.

 

Unsupportive Resources

If you recognize that your main resources are unhealthy or harmful, like social media, video games, alcohol or other substances, here are a few things to consider.

First, know that it's totally normal to self-regulate! You aren't bad because you utilize a way of regulating that also isn't good for you. It's working in some way or you wouldn't do it. 

windows

The good news is there's something to be learned from the activity or substance. There's an effect of self regulation that is important and useful.

What are the qualities of that?
How do you feel when engaging with that "resource"?
Do you feel relaxed?
Present?
Engaged?

Start to notice, even look for, times and activities where you feel that quality outside of that activity/substance. You can even practice feeling that quality without the "thing."

Take the effect of the self regulation attempt and practice it separate from the unhealthy or harmful activity or substance. 

It's quite simplistic to talk about replacing an unhealthy resource just by noticing what it gives you or inserting a more helpful resource. However, when we do this with complete awareness of the body and what's happening in the physiology, the effects can be profound. 

Of course, substitutions probably won't feel exactly the same and making any kind of habit change takes work. But bringing in the body aspect and tracking the felt-sense experience will help make that shift with more honestly, awareness and nervous system support.

If you haven't already, check the post on ideas on identifying more positive resources.

 

*If you have an addiction or need clinical support, please seek out a therapist or treatment program for support and loving care.

 

Self-Regulating :: Resources

We all have ways that we self-regulate when we're stressed. Some might be less than ideal -- Facebook scrolling, online shopping or mindless eating -- and we might not even be aware of some of the ways we self-soothe, for example if you unconsciously stroke your thumb on your leg.

These are all attempts at finding a resource -- something we use to help stabilize our nervous system in times of distress.

Because resourcing is something we do naturally and can probably do with more consciousness (thus increasing its effectiveness) it can be helpful to identify what we currently use to soothe and give ourselves more options, if necessary.

flower arrangement

Types of Resources

Internal

  • Places in the body that are relaxed, pleasant, reliable, connected, non-reactive, can move and respond
  • Moving the body in ways that feel relaxing, discharging, enlivening, pain-free
  • Breath that is free and unrestricted
  • Prayer, affirmations, connection to the divine, spirit or universe
  • Acts of self care
  • Presence, consciousness, awareness, meditation

External 

  • Places, people or activities, real or imagined, that are comforting and stabilizing
    • nature, rooms or places in your home, trusted people, pets, music, exercise or activities, travel, religious or spiritual places
  • A therapist or support group
  • Safe and appropriate touch
fresh flowers

 

Again, we all self-regulate throughout the day. If I'm feeling stressed, I might shake off my shoulders and/or take a walk. On another day I might have a chai and check email.

It's the effect I'm looking for -- to diffuse my stress or anxiety, to take a break from the thing that is stressful, hopefully broadening my perspective around it.

The first option - a shake of the shoulders and a walk - is probably the more healthful option. So I can really be aware of how that shake and walk make me feel:

What are the sensations in my body?
Where are they?
What effects do they have?

Simply noticing these things can help me the next time I need to pick which self regulation to go with.  It can also help imprint the "non-stressed" state as I go back to what I was doing.

 

Curious about what your go-to resources are? Make a list!!

Here's part of mine:

Internal -- noticing or moving my hands, a head bobble, moving my jaw/face, recalling a line from a poem or a song, making little sounds, joint movements like shoulder rolls.

External -- nature and being outside, journalling, podcasts and music, walk/stretch/yoga, essential oils and good smells, fresh flowers, my faminals, friends and Greg, my therapist.

Since identifying this list a few months ago, I've spent less time online and on my phone, I've been reading more and seeing friends more regularly. Knowing that I have simple accessible resources in every moment helps ease my anxiety.

As you identify your resources, notice what happens in your body as you think about them and write them down. Sometimes just thinking about a resource is supportive.

What if you realize that your main resources are unhealthy? We all have mildly unhealthy outlets, but if your main support is also harming you in some way, here are some ideas.

 

Wait 30 minutes

canyon ranch

While on our honeymoon road trip through the Berkshires, we spent some time in Lenox, Massachusetts. It was the middle of May and still very spring-like with unpredictable weather.

It would be sunny and warm, then we'd go outside again and it would be gray and windy. Pretty soon there would be a little drizzle. Then it would be overcast and humid.

And that was all in one day!

We were talking to a Lenox resident about the climate there compared to California and he said, "If you don't like the weather, wait 30 minutes." 

We laughed and parted ways.

I keep thinking about this wisdom -- if you don't like something, wait 30 minutes (or 30 seconds) and the conditions will likely change.

Don't like this sensation? Don't like that sound? Don't like this state of mind?

We pass through so many moods, preferences, responses in a day. So much stimulus, so much input. All of it changing, all of it impermanent -- both what is coming at us and our response to it.

Spiritual practice is in part about stepping back from these fluctuations. Like stepping back from a picture on the wall -- when your nose is at the glass, you can't see much of the picture. Stepping back will help see the whole story, the broader context.

Being a witness of your experience. Noticing, with interest and curiosity when possible, the constant flow of life.

I'm trying to keep this playfulness when I notice my inner narrator chiming in about not liking -- or even liking -- what's happening.

"Wait 30 minutes," I tell her.

berkshires

A poem in honor of this wisdom.

Thinking Like a Butterfly

Monday I was told I was good.
I felt relieved.
Tuesday I was ignored.
I felt invisible.
Wednesday I was snapped at.
I began to doubt myself.
On Thursday I was rejected.
Now I was afraid.
On Saturday I was thanked
for being me. My soul relaxed.
On Sunday I was left alone
till the part of me that can’t
be influenced grew tired of
submitting and resisting.
Monday I was told I was good.
By Tuesday I got off the wheel.

Mark Nepo
From The Way Under the Way, 2016

 

Social Contagion and a Values-Aligned Life

Social contagion is the well-researched idea that we "catch" emotions and behaviors from other people. Susan David, the author of Emotional Agility, gives a couple of examples:

You step into an elevator and the person in the elevator is on their phone. You are likely to get out your phone as well.

If you are on an airplane and your seatmate buys candy, even if you do not know that person, the research shows that you are 70% more likely to buy candy.

Even more shocking, if people we know by acquaintance, or even by 2-3 degrees of separation, get divorced or put on weight, it significantly increases our chances of getting divorced or putting on weight.

We unconsciously start wanting things other people want or normalizing behaviors we previously would not have engaged in.

That's some powerful suggestive influence.

So what can we do to stay aligned with our own deeply held values and not be unconsciously swayed by the actions of other people?

David's advice is something she calls Values Affirmation - spending even 10 minutes every day thinking about your values, what type of person you want to be in relationship, as a parent, at work and so on.

Just 10 minutes a day of focusing on your core values will help protect you from social contagion. 

Obviously this requires clarity around what your values are. David urges us first to come from a place of compassion and care for ourselves and our emotional bodies. She also has a free test on her website that can help you determine how well you are living a values-aligned life and ways to be more emotionally agile. 

If you're interested in more on this topic, I recommend the author's interview with Rich Roll. She covers a lot of ground:

  • practical examples of what it means to live a values-aligned life
  • the difference between values and goals
  • why will power doesn't work
  • the danger of bottling or brooding on your emotions
  • the myth of "negative" or "bad" emotions

I enjoyed this podcast so much, I've listened to it twice! Let me know what you take from it.

 

Four Favorite Poetry Books

...and one poem.

Yesterday was a day of poetry.

I've been sharing a poem at the beginning and/or end of class on Sunday mornings again recently. Poetry used to be as important to me in class development as the asana, but as happens with the cyclical nature of things, that practice had fallen away for a few years.

It's so lovely to see how people respond to a poem...
The "mmm" murmured after a poem is read.
Coming up after class to ask for the name of the poem.
Wanting to share their favorite poet or poem or line.

It's like we're all a little bit in the closet about poetry, but once we know we're in safe company of fellow lovers, we can pull the tattered paper out of our wallets and compare notes (I carry a few hand-written lines of Rumi, gifted long ago by a friend).

Poetry is delicious medicine that has helped me make sense of life since high school. I have many old poetry collections published by Hallmark that were my grandmother's, one of which is in the Favorite Four below.

 

The second poetry moment yesterday arose out of the online philosophy class I'm teaching. We are exploring Yoga Sutra 2.1 and yesterday the discussion was around Svadhyaya, the practice of Self Study.

There are a couple of notable aspects of Svadhyaya:

  • Foremost, it is the regular practice of self-reflection and personal growth.
  • Drilling down even deeper, we get to the heart by studying ourselves in the context of sacred texts and teachings.
  • Since we are limited in the objectivity we can have with ourselves, it generally is done with a teacher, which could be a study group, a therapist, a mentor or other trusted guide.
  • For the purpose of knowing ourselves more deeply.

Homework ideas for the month included journalling, reading or memorizing poetry, reading other spiritual texts, group discussion, therapy or mentorship. 

All for the purpose of knowing yourself more deeply.

Several people in the group were interested in exploring poetry as a practice. Since it can be hard to know where to start, I offered to share a few of my favorite poetry books.

Here are four favs, with a kitty photo bomb.

poetry books

Poet Healer edited by Chip Spann
Sadly, this book is out of print, but there are a few on Amazon. It was compiled as part of a project through Sutter's Cancer Program. It is my favorite collection of poems and would be my desert island book of poetry.

Red Bird by Mary Oliver
Oliver's poems are nature and simplicity and awe. All of her books are wonderful, I just have a special affection for this one.

Poems of Awakening edited by Betsy Small
Another great compilation of spiritual poetry. From Kabir and Hafiz to Anna Swir and May Sarton, almost every page in my book is dog-eared.

The Prophet by Kahlil Gibran
I've lived on this book like food for periods of my life. This is my grandmother's copy and it lives on my nightstand. Out of use, it falls open to the writings On Love and On Pain, which sound strangely similar. "And then he assigns you to his sacred fire, that you may become sacred bread for God's sacred feast." (That's On Love!)

 

The other request I received was for the poem from class -- Below Our Strangeness by Mark Nepo. As you know, Mark is a favorite poet and writer of mine. What a lovely poem for our times.

Below Our Strangeness

I've come to believe that we were
all broken from the same nameless
heart, and everything wakes
with a piece of that original heart
aching its way into blossom. This
is why we know each other below
our strangeness, why when we fall, 
we lift each other; or when in pain, 
we hold each other; why sudden
with joy, we dance together. Life
is the many pieces of that great
heart loving itself back together.

~Mark Nepo

 

poetry month

Are you interested in receiving a poem a day?

April is poetry month, and as part of my spiritual practice, I am going to read, sit with and share a poem a day.

Get on the list to be a part of it. <--Click!

Starts April 1st.

Magic (the cat) will be there!

        

It's Just Yoga

After selling It's All Yoga last year, I realized that if I were to open a studio now (which I'm not and don't have plans to ever:), I would name it It's Just Yoga.

Not that the practice isn't a serious endeavor. Not that our practice doesn't sometimes feel like life or death. Not that practice doesn't make a huge difference in our lives.

In fact, I think the two phrases could mean something similar.

Like in the talk by Stephen Batchelor, the spiritual path can lead us to perplexity, wonderment, even doubt, rather than answers.

In the What is this? approach, the aim is to penetrate the Mystery. And in that, it becomes MORE mysterious, not less.

That's where the awe and curiosity and surprise live.

It's All Yoga feels solid and knowing.

It's Just Yoga is less certain, leaving room for discovery and the not-yet-known.

What do you think? What would you name your yoga studio? ;)

 

The practice of perplexity

"Part of the spiritual tradition is to unsettle us."

That's a line from a recent On Being podcast with secular Buddhist teacher and writer, Stephen Batchelor.

The discussion is about what Batchelor calls the immediacy of the mystery.  Many traditions have practices of perplexity, wonderment, astonishment, curiosity and even doubt at their core, connecting us to possibility and surprise rather than certainty and answers.

Yesterday I taught my last class at the studio as It's All Yoga. This week the name will change to Ritual. This is a change I knew was possible when I sold the studio last year, and still, there was sadness as I watched the new coats of paint being put on the building as I left class. Never a moment of regret...but, surprise...some sadness.

rose quartz

Batchelor spent months in deep meditation with the question, "What is this?" His experience of stillness and quiet with that question eventually led to a place where the words fell away and the question became a physical sensation, infusing the consciousness with a deep sense of curiosity.

What is this? is not a question in search of an answer. It is intended to help us penetrate the mystery more deeply so that it becomes more mysterious. Where every situation and experience becomes truly surprising. A place outside of our habitual views and conditioned responses.

A non-reactive stillness.

Softening the grip around what happens next.
Putting down the article on The 5 Steps to....  
Actively engaging in the art of not taking things for granted.

mark nepo

There is no certainty, there is just the Immediacy of the Mystery.
The possibility of continual surprise and wonder.
A way of life guided by engagement and openness.

The practice is here for us. All the time.

 

Under the sadness I find relief. Curiosity. Aliveness.

I'm excited to see how Ritual unfolds and what beautiful new offerings it brings to this community. And I'm delightfully unsettled and unanswered with how It's All Yoga will evolve in its next iteration.

So brilliantly described in the Long Way Home by Mark Nepo -- this is our practice.

long way home
 

manage your waste line

This was the clever title of an article in the SF Chronicle this past Sunday. Molly de Vries, from Mill Valley, is a self-described "passionate advocate for living a (nearly) non-disposable life." Though she refreshingly admits, "I'm not a minimalist. I'm even a bit of a hoarder."

As someone who strives -- and often fails -- to refuse single-use items like cups, straws and napkins, instead using ones I've brought with me, this article caught my attention.

Like with pretty much everything, I don't think there's a magic pill, forever-after here. For me, it's being reminded again and again of the importance, even urgency, of making small changes.

And then it's about MAKING small changes. Remembering just one time to put the mug in my car before the trip to a get a chai. Then it's a little easier to remember the second time. And on and on.

The Chronicle article included de Vries "baby step" action items. I liked them and thought you might, too.

If you have tips on how to spare the single-use "disposables," I'd love to hear. And if you're up for doing a 30 day Refuse Single-Use pledge, let me know! It's been on my mind and it's always more fun to do something like that with a pal.

 

Baby steps toward big actions

Molly De Vries realizes that the idea of achieving a zero-waste life can seem paralyzing, and she insists it is not an all-or-nothing proposition. “Moving toward a nondisposable life is less about perfection and more about deep awareness and lots of tiny actions,” she says. Below are some of her suggestions for inching one’s way into the pool.

Arm yourself with information. Plastic pollution is a growing plague: clogging waterways, damaging marine ecosystems and entering the food web. Learn more at www.5gyres.com.

Know your waste stream. Every city hauler picks up different items for compost, recycling and landfill. Check your hauler’s website for specifics on what goes where. 

Produce doesn’t require a plastic or compost bag. To keep greens crisp and fresh longer, wash lettuce, wrap in a clean textile like a furoshiki, and place in an airtight box in the fridge.

Know where your food comes from. “I don’t want to see ‘USA’ on my carrots; are they from California?” de Vries says.

Make a personal commitment to refuse obvious items. No more plastic water bottles, disposable cutlery, straws, disposable coffee cups. And use real tableware when entertaining (it’s nicer, anyway!) rather than disposable plates and cutlery.

Collect cloth shopping bags. Use for produce and bulk-bin items such as grains, pasta, nuts and dried fruit (also a good way to avoid excess packaging).

Build a cleaning pantry. And choose cleansers with basic, pure ingredients like baking soda, vinegar, castile soap, essential oils.

Patronize. Frequent markets and products that support good practices by offering organic local ingredients, minimal packaging and quality products built to last.

Try something new. Try washing clothes in cold water and line drying; eating less meat; looking for alternatives to driving; planting an herb garden. Small actions lead naturally to bigger ones, and it’s easier than trying to do everything at once.

 

See the full article here.

 

memories

Like many people, at the end of every year I do a general review of how things have gone the past 12 months and some dreaming and scheming for the coming seasons.

This has been especially helpful in business -- assessing what programs and events were well received, which did not go over so hot and what new things I want to create.

As I did my review of 2017, selling the studio was a major focus under the headings of triumphs and changes and biggest gifts. 

It also made me feel a little nostalgic and the memories have overflowed, especially memories of the early days.

 

My stepdaughter was 8 when It's All Yoga opened. She's 21 now. Our whole family was "in the business"... carting, washing and folding endless towels; checking in every class on the paper cards we used for class passes; cleaning, promoting and caring for the studio daily.

I taught 12 classes a week, both at the studio and on-site at a local law office. All while working a full-time job as a business consultant. After two years, I made the scary leap to full-time business owner. At the time, it was a huge risk for our family and opened us to a wonderful simplicity of time and resources. It also forced me to develop (a small amount of) business savvy, expand my creativity and eventually grow into a larger space.

At our first location on 11th Avenue, we had a quirky neighborhood coffee shop next door. Espresso Metro was the perfect pre- or post-yoga hang out. Which was great, except for the dogs tied outside our windows who would start barking or the people who would congregate for long (and loud) goodbyes. I thought it was my job to protect the perfect container of peace in which the students could practice. I have since learned that the "noise" is a part of the practice, not in opposition to it.

michelle marlahan at it's all yoga

Our 2nd birthday was quite a party. Southside Art School had an art show and their band performed. There was, of course, cake. And somehow, the evening culminated with fire dancers. Cervantes Park across the street held all of our birthday parties, as well as a community arts fair, poetry classes, innumerable Yoga in the Park and 4 R Friends benefit classes, many with coordinating bake sales. It was always fun when the sprinklers would come on in the middle of a down dog.

southside art show
fire dancers
yoga in the park

Our second location came at the last moment possible. I had already declined renewing the lease on 11th but had not found a new place. A friend had been shopping at the antique store at 21st and X and got to talking with the owner, Steve, about the "annex," which is now the studio space. He was trying to pare down inventory and wanted to sublet. It had concrete floors, florescent lighting and the most disgusting bathroom you've ever been in. We renovated in less than 20 days.

before remodel
a big pile
before remodel
outside painting
it's all yoga

So many memories....

In those 12 years, It's All Yoga held people through personal transformations, diagnoses, births and deaths, marriages and divorces, job changes and moves. It's been more central to people lives, friendships, health and sense of "place" than I could have every imagined. What a blessing to have been a part of it.

 

new year motto

Like many of you, I like to choose a word of the year. Something to use as a filter for decisions, a guiding idea, a reminder. I choose a word that brings a felt-sense of something I want more of in my life.

2018 seems to be a multi-word year, warranting the power of a full-on phrase.

I'm a big fan of mantras or mottos -- often attention grabbing and outcome-oriented, they can get right to the heart of the thing.

I've been sharing some of these in class, and like a catchphrase, folks have reported finding them helpful. In that spirit, I thought I'd share a few I'm considering this year.

 

You already have an A
This comes from the book The Art of Possibility (highly recommend). 

The book outlines 12 practices for reshaping one's world. Giving an A is the first practice and is the one that stuck with me most persistently.

This could loosely be thought of as giving the benefit of the doubt or seeing someone else's perspective. But it's bigger than those things, too.

It's acknowledging that our story, our version, isn't the only one or even the right one. It invites us to get out of our own small world and consider that there's more to the picture.

And even if we can't do that, we can leave room for the possibility that the other person is coming from integrity and the best of intentions.

It's important to give yourself an A as well: I did the best I could with what I had.

 

What you think of me is none of my business
This is a phrase that I learned many years ago from a southern female preacher on a cassette tape recording of her sermon. I still hear it in the Southern drawl of a strong woman.

As I remember it, the sermon was about living in alignment with one's higher beliefs and letting go of the preoccupation with mortal distraction and need for approval. When one is right with God (or her Self), she needn't be concerned with what others think.

Passionately, the preacher repeated over and over, "I take dominion." The recording was full of gospel music and Amens. I wore that tape out.

 

I am increasing my tolerance for _____________ (my two go-to's are "other people's disappointment" and "discomfort")
The original phrase, "I am increasing my tolerance for other people's disappointment" came from a therapist who was helping me not be such a good girl. I mean, being good is fine, but not at the cost of your own life.

It was a phrase I would repeat to myself in situations that involved family or marriage or step-parenting or business. So pretty much all the time.

And it was incredibly helpful to hear, and later experience, that I can disappoint someone and we will all live through it. Chances are it won't even matter next week.

Reconditioning my tolerance was so helpful I started using it with other things -- to increase my tolerance for discomfort or uncertainty. In some situations, it might make sense to swap "tolerance" for something like "capacity." Try it!

 

Who am I absent other people's feedback?
A lot of my writing and personal work this past year has been devoted to strengthening my Sense of Self. Here again I've been challenging and questioning old patterns and beliefs, especially those related to other people's opinions.  

Similar to What you think of me..., this one has reaches in to social media, looking for signs and nudges that come from within, developing my trust in myself and it calls on continued Yoga practice to slough and shed all the guck that can get stuck or in the way.

 

If you don't take extraordinary care of yourself, who will?
A friend from New York sent this question when I was in Nepal, struggling with health issues and wanting to go home. It felt like this great mix of empowerment, kindness and responsibility. So I brought it home.

 

Reading over these, most seem to be a similar version of the same thing. Clearly there's a pattern in what I'm working on this year! 

How about you? What are you working on? What word describes the feeling or value you'd like more of in your life? What phrase sums up your approach? Share in the comments below or feel free to email anytime -- love to keep the conversation going.

Wishing you wellness of body, mind and heart as we move into the seasons ahead.

Michelle

 

winter care

If you think about winter in elemental or weather terms, our climate here has been cold and dry. Hopefully we're are headed into some wetter months ahead, which will change how we ideally care for the physical body and our overall health.

There's a system of health and healing out of the Indian/Tibetan lineage and related to Yoga called Ayurveda. Ayurveda in Sanskrit translates to “Science of Longevity” or “Knowledge of Life.”
 
Ayurveda philosophy is based on the recognition that the elements – ether, air, fire, water and earth – exist within the human body as they do in the environment around us.
 
From this awareness, it’s all about relationship, harmony and cause and effect. 

A basic principle of Ayurveda is:
 

Like increases like, and opposites balance.


So what does that mean in this winter season? How can we best support our bodies?

Well, we can help balance the qualities of cold and dry with warm, moisturizingnourishing and grounding. Having cold and dry foods (like bread) only increases the cold and dry of winter in our bodies. So we seek to counterbalance.

Here are a few Ayurveda-inspired ideas for basic winter care (these will change slightly  when our winter become more cold and wet):

  • Eat whole, healthy food and fresh vegetables (as basic as it is essential)
  • Enjoy warm and warming foods and drinks -- ginger, chai, warm lemon water, and foods cooked in warming spices such as...
    • Chili, black pepper, cayenne pepper, ginger, cinnamon, and cumin
  • Decrease both dry and cold foods and drinks such as salads, popcorn, breads and baked goods, frozen desserts
  • Increase meals that have to be eaten in a bowl -- hot cereals, soups, stews, healthy risottos 
  • Stay warm -- better to take your hot or gloves off than be cold without them
  • Stay connected to your sense of purpose -- consider writing in a journal, reading books that inspire you, volunteering
  • Balance rest with aerobic movement -- get your body warm and heart-rate up every day AND try a restorative pose or long savasana (stay warm and snuggly and try weight, like a sandbag, on the body on the feet, thighs, pelvis or chest)
  • Try Nasya -- a little bit of oil in the nostrils morning and night. It might sound weird, but a dab of oil (almond, sunflower or even olive) on the ring fingers, swiped inside each nostril, can help alleviate the irritation of heaters, allergens and colds. Try it!
savasana

I also have a general rule, especially in cold/flu season, of Never Touching My Face. Even if I wash my hands frequently, there's still all kinds of goo that gets on me throughout the day. 

Along with the basics of hydration (always warm or room-temperature water), whole food and vegetables, and getting enough rest and downtime, these tips have kept me healthy and cruising through these chilly days.

If you have ways you winterize, I'd love to hear!

In health,
Michelle

 

ps If you're interested in more specifics on staying healthy and vibrant this winter season, check out the upcoming Seasonal Care workshop. It will feel basically like a spa day :)