Confessions of a Yoga Instructor: The Winter Blues

By Erica Harris

In a few months we will once agin be looking out our windows to notice a clean white blanket of snow neatly laid on the earth.  The first snowfall seems like an exciting novelty: my husband and I run around the house seeing if we can guess how many inches of snow there is.  A few weeks pass, the novelty may have worn off, and some find themselves feeling blue.  Some people describe this as seasonal depression, since the winter months keeps more people indoors and away from their regular activities.  Reason number #101 to do yoga is to fight depression.  Depression is an unusual state: starting gradual, then sudden.  Some people experience mild forms such as with seasonal depression, and others live with depression for months, or years at a time.  Depression is stereotypically pronounced more in women, since women usually seek help for depression or vocalize their physiological state more with others.  However, this does not mean men are immune.  Some doctors believe depression can be inherited or be cause by imbalance in the brain due to outside variables such as stress.  There are signs of depression, that if lasting more than a month, or that seem to just not go away, it may be time to let your doctor know.  Some of these signs are:

Sleeping too much or difficulty sleeping.

Difficulty concentrating, especially on activities that used to be easy.

 Feeling hopeless or helpless

Negative thoughts consume your thought process, no matter how much you try to rid them.

You have lost your appetite or you can’t stop eating.

You become much more irritable and short-tempered (perhaps friends and family have noticed this).

You have thoughts that life is not worth living, or even contemplating ending it yourself (seek help immediately if this is the case).* If you feel like you need someone to talk to or just to listen, contact your local crisis line.  For Tompkins County you can call 607-272-1616 day or night.

Yoga for the Body

Here are some practical yoga poses you can do to feel more energy and feel happier.  Please note that there are some contradictions for these poses.  If you have any neck, shoulder, or back injuries, modify as needed.  Before starting any excerise plan consult your doctor.  You can learn how to do these poses by searching for them by name or by visiting a local yoga instructor.

Downward-Facing Dog: the benefits of this pose is promoting blood flow, arm strengthening, and hamstring stretch.

Legs-Up-The-Wall: the benefits of this pose is promoting blood flow, increase energy, quiets the mind, stimulates the thyroid, and releases the back.

Bow Pose-the benefits of this pose is strengthening the back, reducing lower back pain, strengthening the shoulders, promoting digestion, and elevated mind.

Fish Pose-the benefits of this pose is elevated mind, stimulated the thyroid, straightens the shoulders, breaks up congestion, relief for allergies, and openness through the chest and nasal passageways.

Child’s Pose-the benefits for this pose is promoting calmness, peacefulness, stretching the lower back and arms.

Warrior I & II-the benefits of this pose is the sense of powerfulness, grounding, gaining balance and equilibrium both mentally and physically.

Yoga for the Mind

Yoga helps some of these symptoms of the winter time blues, depression, or just general stress. Excerise releases feel-good endorphins or can even promote balance in serotonin levels.  When serotonin levels are out of balance a person can experience fatigue, irritability, and just overall ‘blah’ feeling.  Another aspect in yoga that is reconditioned is in the mind.  Our mind is so powerful and influential.  Many times we feed our mind negativity, “I’ll never be good enough to get that promotion”, “I’m too fat and I should just give up”, and many more negative (and even untrue) thoughts we give yourselves.  Yoga encourages positive thinking and mantras (also known as affirmations).  A mantra is something positive we tell ourselves.  In the previous examples its simple, just make our statements positive: “I am an excellent employee and I will get the next upcoming promotion”, “I’m motivated to loose weight so that I can be healthy and feel great”.  

For more information of this subject and for some practical yoga poses you can try: www.yogajournal.com/lifestyle/2562

Erica Harris has been practicing yoga for 5 years.  If you have a question for me I can be reached at mrs.ericaharris@gmail.com.  For past “Confessions of a Yoga Instructor” check out my blog:  http://EricaHarrisYoga.blogspot.com

The Ultimate Guide to Yoga: 100 Blogs, Tutorials, and Resources

The Ultimate Guide to Yoga: 100 Blogs, Tutorials, and Resources

GREAT yoga resource!

......what was that, er-noise?

Confessions of a Yoga Instructor: Inversions, Detox, and Passing Gas?

By Erica Harris

This issue I will be answering some of my frequently asked questions by my students.  If you have a question, let me know and I will do my best to answer it!

Q: What is an inversion?

A: One of the most liberating poses in yoga is the inversion.  An inversion can be thought of as going upside down and broken into two categories: passive inversion and full inversion.  A passive inversion are positions in which the heart is higher than the head, such as Downward Facing-Dog.  A full inversion are positions in which the feet are above the head, such as headstand, shoulder stand, and legs-up-the-wall.  My advice is trying a passive inversion first. Downward Facing-Dog is a frequency used pose in yoga.  Starting by sitting on your knees begin reaching your hands in front of you.  Next, curl your toes and begin allowing your hips to float up to the ceiling.  Allow your heels to fall (doesn’t matter if your heels can touch the ground here), your head remains floating between your shoulder blades, and actively push the ground away with your hands.  Your body should resemble an inverted -V.  In this pose you are allowing your heart to be higher than the head.  You may feel the sensation of blood rushing out of the head.  You may also modify this pose by dropping to the knees.   If you don’t have a current shoulder stand practice, or if you have neck injuries, recent stroke, pregnancy or glaucoma that may prevent this pose, a good way to still get an inversion is Legs-Up-The-Wall*(Always check with your doctor before staring any excerise program) Almost anyone can do this pose and reap its many benefits!  Simply come close to a wall, bring your legs up the wall (trying to keep your tail-end close to the wall).  So, why is it beneficial to invert?  Some yogis (those that practice yoga) report better sleep, focus, digestion, or elevated spirit.  In an inversion the movement reverses the normal flow of blood, pulling fluid out of your feet and legs, a special gift to yourself if you stand or sit all day.  Some people ask me if its okay to do an inversion while menstruating.  The answer is different from one yoga instructor to another.  It also may differ from one woman to another.  I personally, avoid or limit my time in inversions while menstruating.  Some women may experience cramping in inversions while menstrating-so as always, listen to your body and honor it.

Can yoga detox? What positions can I do?

A. Yoga, sweat, and vigorous excerise is detoxing your body.  I love to do twists.  Twists can release tension in the spine, relieve back aches, menstrual cramping, and massage our internal organs.  My favorite is the supine spinal twist.  Start by lying on your back.  Next, allow your hands to come to a ‘T’ position (palms facing down).  Next, allow both knees to bend and fall towards the right side of the body.    If it feels good, you may also want to look over the opposite shoulder.  Hold for at least 10 breaths and repeat on the opposite side.  For other twisting postures try searching for “Yoga twisting poses”.

What do I do if I pass gas in yoga class?

A.  It is unavoidable.  At one point you will find yourself needed to release a body gas in class.  I remember the first time: we had just finished doing many different types of twisting positions and our instructor slowed things down by having us come into Shoulder Stand. My feet were straight up above my head, my abdomen was engaged, and I felt it coming on.  I struggled to hold it hoping it would go away.  As the room became uncomfortable silent a surprising sound came from my rear-end!  I started to turn red and couldn’t think of anything to say but ‘sorry’!  No one laughed, made me feel embarrassed, and class moved on.  So what to do if you find yourself in this situation?  Its up to you.  Its a very natural process that has somehow become taboo.  Yoga will stimulate and detox your body, inside and out.  This can happen through sweat (yep, you can work a sweat in yoga), passing gas, or eliminating.  So feel free to giggle, apologize (although you don’t need to!), or just pretend the most natural of things occurred and do nothing.

Yoga Etiquette

Confessions of a Yoga Instructor: Yoga Etiquette

By Erica Harris

Imagine you are sitting in a tranquil sitting posture in your local studio.  Your mind starts to drift form the days errands, deadlines, and chores back at home.  For a few moments you experience a tiny glimpse of bliss: thinking only of your smooth, calming, breath.  Suddenly, your awareness comes back to where you are as you are jolted out of your zen state: someone talking loudly on their cell phone enters the room, voice echoing through the small studio.  “She said what? What? Really.... And what did he say? Well that is just unacceptable.  Hey I better get going I’m at my yoga class. Oh yeah, I come here about twice per week now.  Its right off of main street.  Remember that old pizza shop where we saw Jim last week?.....” 

Have you ever been in this situation? So what is yoga etiquette? Keep these 3 Yoga Etiquette tips in mind:

Be on time, be present

Usually you want to show up to class about 10 minutes before the start of class.  This allows time to get settled, use the bathroom, or ask questions.  Turn off all cellphones during class to silent.  Sometimes it can be just as distracting to hear a vibrating phone on a wooden floor in a silent room.  Try to take care of all cell phone conversations before you enter class.  Be respectful of those yogis that come to class early to unwind.  Sometimes students may need to leave early.  Although, “Savasana”, or final relaxation is an important component to any yoga practice, it is understandable if you have to leave early.  It might be a good idea to let your instructor know that you need to leave early.

 Talking during class

Many times I am asked if its okay to ask questions during class.  Since many yoga class rely on a flow format questions should be reserved till the end of class. Many instructors are more than happy to clarify poses or find a good modification pose.

What do you do if you think you are doing a pose wrong during class?  Many instructors follow a similar technique on how to correct students.  First, instructors will correct a student(s) verbally.  The best thing you can do is listen.  Listen to suggestions the instructor is giving on how to do a pose.  Next, if spoken communication is unsuccessful, an instructor may demonstrate a pose.  This provides further clarity to the students.  Lastly, if even further clarity is needed, an instructor may ask a student if its okay to touch them.  This allows the instructor to slightly touch the student and how them exactly where their arms should be in Warrior II for example.  Many times I find that even without touch many students follow the lead with my hands.

 Personal Hygiene 

It is respectful to not wear any perfume or cologne when practicing yoga with others.  Also, being respectful in good personal hygiene habits and clothing.  for example, concealing body order is appreciated by others around you especially since there is opportunity for sweating during class.  Clothing should be respectful and not too revealing.  Many people enjoy wearing workout pants that are easy to move in and a shirt.  Its also a good idea to bring a towel to class to help with any sweat cleanup.

Yoga for the Common Cold

By Erica Harris

With all the talk of the flu and and colds starting to rear its ugly head in the workplace and at school, what can the healthy conscious do?  Even after taking vitamins, eating healthy, and exercising, we still might contract a virus.  For many years I used to suffer with the "strep throat" virus, or Streptococcus bacteria.  Common symptoms are: difficulty shallowing, general discomfort in the throat area, swelling or reddening in the throat, or fever that begins suddenly.  One of the purest ways to temporarily relieve pain is by ingesting honey or hot tea with honey.  A woman I used to work with swore by Organic Throat Coat ®.  Its a little thicker than most teas and has a licorice flavor.  The tea is a soothing blend of organic licorice root  [PhEur] 760 mg, Organic slippery elm bark  [USP] 80 mg, Organic licorice root dry aqueous extract (8:1) 60 mg, Organic marshmallow root  [PhEur] 60 mg. Another way to alleviate throat discomfort is through yoga. For example, go to a quiet place and come into lion pose (see below). You can sit with legs crossed if this is more comfortable, or on the back of the heels. Place the hands on the knees (palms down) and fingers outstretched.  Imagine that all the new breath is flowing through the crown of your head, down the throat, into the belly, and shooting out the fingertips.  Open the mouth nice and wide, sticking out the tongue and say "haaaaaaaaaa" (just like at the doctor's office).  Try looking upwards or between the eyes (but without crossed eyes)  Why does it work?  Not only does this pose prevent the signs of aging by tightening the neck and sliming the facial muscles, it also releases the muscle in the throat.  Many professional singers use this pose to preserve their voices and to literally exercise their vocal cords. In ancient tests, it is said that lion pose destroys diseases and promotes immediate well-being.  Its best to perform this pose at the first onset of a sore throat (but it can be down later too).

A Healthy Journey by Erica Harris

So, I've been going to my local watering hole, Coffee Mania, for the last 2 years. I have completely abandoned my grande skinny latte from the big chain store Starbucks and am full heartedly embracing good local businesses.  This business is unique since they roast their own beans.  The owners Craig and Michelle are absolutely obsessed with quality and freshness.  Their kids work behind the register, they drink and breathe coffee--people with a true passion for their work and passion for their coffee.  They established their own artisan-roasted coffee in Cortland to meet the demand for roasted coffee.  Tiny drive thru Coffee Mania stands were placed in the Cortland and central NY area for connivence.  In 2008 the owners opened their local shop called "Origins" by Coffee Mania.  This is a cozy, modern-styled cafe situated between route 281 and route 90. A warm electric fireplace, small tv to keep up with the news is nestled in a small corner.  There are also bar seating that overlooks traffic with large open windows.  There is even a small private table to conduct business meetings or share a tea pot service with friends.  The selection of fresh roasted coffee, (that can often be seen delivered by Michelle, a busy mom and roaster), and various coffee accessories makes this cafe more than just a cafe.  What keeps me coming back week after week?  Sure, anyone can make coffee at home. I even own my own espresso machine to make lattes.  The smiles on the baristas faces keeps me coming.  They are always quick to recognize me (even by name) and even offer suggestions to try a new drink or pastry.  They take the conversation slow with that good old "southern hospitality" (I know, I'm in the north now) yet, still being poised and professional.

So, the newest drink I am trying, (besides a cold chai with 2 shots of espresso) is Mona-Vie.  It caught my eye in its sleek wine bottle and bright foil-colored neck (ok, so I thought it WAS wine!)  When I asked what this intriguing drink was the staff was quite knowledgeable about its contents and to my surprise health benefits.  Mona-Vie: the premier Açaí (ah-sigh-ee) blend (look for the purple top) is packed with a blend of 19 fruits, including the Açaí berry. So, what is the Açaí berry? The Açaí berry is a superfood-which is a high phytonutrient content said to have high nutritional benefits.  The berry has been described as an explosion of berry flavors and chocolate undertones. The berry is picked in the rain forests of Brazil. It was mentioned as the number 1 superfood on Oparh's top picks.  The pulp contains a concentration of antioxidants that help with premature aging, and 10 times more antioxidants than red grapes, blueberries, and even red wine.  As a result many people have claimed weight loss, better health, and over all sense of well-being.

Mona-Vie comes in 3 different varieties: purple (original blend), green (targets healthy joints) and red (targets cholesterol).  My husband and I are taking a 90 day challenge this flu season.  At the end of our day (along with a daily multi-vitamin and excerise) we are consuming a 4-oz shot of Mona-Vie. In just 4 oz of Mona-Vie, this delicious juice has "the equivalent antioxidant capability to 13 servings of fruits and vegetables!" (from the approved claims list from www.monavie.com)

So, if you see Brad and I out in town--ask us how we are feeling! Its been 7 days of our challenge and we both feel great.  It tastes good and its a nice after dinner treat. We hope that you also take the challenge to reduce your chances of getting the flu this season.  Salut and bottoms up!

Confessions of a Yoga Instructor: A New Approach to Homework and Finals

By Erica Harris

It wasn’t too long ago that I was writing 14-page research papers or memorizing the conjugations of French verbs.  During these times of little sleep and high levels of stress, myself and many students found it helpful to take a break.  Some reconnected with the world by going to bars or parties. However, a new growing trend of students found harmony through yoga.

Why practice yoga? Weather you already have a workout routine or are just looking for something new yoga has the perfect balance of cardio (raising the heart rate), stretching, and mindfulness.  Some athletes find yoga a helpful way to stretch and build arm, leg, and abdominal strength.  Some of the many benefits include: back pain relief, weight loss, improvements of flexibility, detoxification (great after a night out or one too many bags of potato chips!), toning of muscles, improved balance, improved posture, reduced stress, increased strength and energy, and much more! (find more reasons at   www.YogaJournal.com

Never practice yoga before? Yoga can be done by anyone.  If you can sit down and stand back up you can do yoga.  Check out Mighty Yoga where there are all levels and all ages classes in a Power Yoga format.  Power Yoga is a vigorous, fitness-based approach to vinyasa-style yoga (or literally “constant flow” from one pose to another).  Power Yoga is as challenging as you want it to be and will leave you feeling both energized and relaxed.  

Erica Harris teaches Yoga at various studios in Cortland, Ithaca, and Dryden.  Check her website for all class schedules:  HYPERLINK "http://www.EricaHarrisYoga.com" www.EricaHarrisYoga.com and for past “Confessions of a Yoga Instructor” check out my blog http://EricaHarrisYoga.blogspot.com