5 minute Strong Standing Yoga Flow

Here's a quick and easy way to get some energy flowing!  It's amazing what 5 minutes can do.  This short vide can bring you energy and strength to your legs and core.  It is great if you are pressed for time and just need a small energetic shift to help you feel grounded, strong, open, and connected.



When stress hits, it sends chemical signals to the skeletal muscles.   The legs hold some of the largest skeletal muscles in the body. By strongly working the legs and core, you can help move stress hormones out of the body and feel more clear and grounded.

3 Ways to Improve your Chaturanga

Chaturanga Dandasana, or four-limbed staff pose (sometimes called low-plank pose) is a foundational pose for vinyasa flow yoga classes.  It is a pose that pose risk for injury when done with improper alignment.  This video is intended to give you a couple ways to practice the pose to fine tune your alignment and get in touch  with parts that should be engaging to keep your body safe and healthy.

Strategy number one is to really dial in youner alignment, finding the lines of the elbows facing forward, setting the elbows over the wrists and lowering the shoulders to elbow height.  This can be practiced with knees lowered to the ground or with consistant practice, knees lifted.
Strategy 2 is to strap around the elbows creating a hammock-like support for the torso.  With the weight of the body out of the equation it can be a great way for you to tap into the parts of the body that need to be working and tune into the more subtle energetics of the pose.
The third strategy is to use a set of blocks or a bolster under the ribcage.  This is another way to take the weight of the body out of the equation and fine-tune the alignment and structure of the pose so you use more awareness and less effort

LOVE: a poem

Take things slow and move with love.
When you slow down, you may realize how much space is available for love.
Love can dwell in every space around you.
Love is not something you have to look for, it is something you uncover because it is there in every moment. Love dwells underneath chaos, stress and fear.
Love is the deepest element inside.  
Love is an unbelievably powerful force. Love has no edges, no walls, and no limits.  Love can transcend your body.  
When you let love inspire your life, you will be lead in the right direction.  When challenges arise, turn to love to help you through.  Love will carry you farther than any train, bus, plane or car.
Love defeats fear.
When you act from out of fear, you will be limited in what you can accomplish, but when you act from love, the impossible becomes possible.
Love wins. Love breaks down barriers.
Begin your day with love, continue your day with love, end your day with love.  Embrace the power of love and let it heal you, nourish you and transform you.

-Chelsea Brady :) 

Kids Yoga Activity: Calm Pouches

This is a great activity to help students relax that can be made for little to no money. All you need is some fabric, some herbs, and string. I collect herbs from my yard and around my neighborhood, using whatever is in season.  I prefer to use fresh herbs, but you can use dried herbs as well.  

 supplies needed: 

-Fabric squares- cut a 5x5 or larger piece of fabric into a square (old t-shirts work well!) 

-Fresh or dried herbs 

-String or twine: (you can also use old t-shirts for this by cutting strips and stretching them out) 

Above: Herbs from left to right- Mint, Lemon verbeena, rosemary, lavender, sage 

Have students smell each herb and find the ones they think are calming or soothing. 

Tear off small pieces of herbs and place them in the center of the pouch.  

Use the string or twine to close up the pouches. 

While we make the pouches I like to engage students in conversations about things that make them feel calm.  Then use them for a relaxing savasana practice.

10 minute Morning Yoga Flow

Need a nice quick yoga routine to start your day?  Here's one I like to do that gets energy moving and gets your day off to a nice start! 

Challenge

Challenges happen in every aspect of life.  Challenge is what makes us grow and build strength in the body and mind.

What do you do when you find yourself in a challenging position?
Do you resist it? Give up? Do you try to get out of it?  or change it so it isn't so hard?

Yoga is a great way to practice facing challenges. When you practice challenging yourself physically, you exercise the mental muscle of enduring and moving through so when challenges happen in life you are better prepared to face them and move through with grace and ease.

What poses do you find challenging? Put yourself into those poses.  Get comfortable being there.  If you have a hard time finding ways to challenge yourself, find a teacher who can challenge you.
Notice at what point you want to give up and then hold it one or two breaths more.  Keep doing that every day.  What originally felt really challenging will eventually become less of a challenge.

Eventually when you are faced with challenge you will feel calm, in control and aware of your own energy.  When that happens, find another way to challenge yourself. Keep moving into the struggle and facing the challenges head on!  

How to play and sing to a singing bowl

I made a little video about how to play and sing to a singing bowl.  I love using these in my classes and also in my personal practice as a singing meditation.  I highly recommend using them- they are a wonderful way to open energy and create positive vibrations in the body.  It's really important to tune into the breath and sing from your heart!  

Yoga Kids Craft: Affirmation Flower

I recently started teaching yoga to a group of 8 and 9 year olds and found at this age, there is a tendency for them to be very mean to each other. I wanted to teach the importance of affirmations so I created a lesson that they received very well and thought I would share.

To begin the lesson I used the book "Hidden Messages in Water" which is an awesome book that shows pictures of what happens to water when frozen in different conditions.   

The first picture I showed them was top crystal is what formed when it was told "you're cute" the bottom photo is what formed when it was told "you fool!" 

The students responded with a lot of compassion.  

The next photo I showed them was a crystal that was told it was beautiful compared to a crystal that was just ignored.  Some students chimed in about times they felt ignored and saw how the water could feel that way.  

In the book there are several pages about how water reacts to different kinds of music so for that I downloaded the songs on my phone and played them as they looked at the pictures.  

The students were excited about seeing what crystal formed to the music.  

The last photo I showed them was what happened to water when exposed to tv and phones.  I thought I would have to make the connection for them, but they were able to understand that exposure to technology could have an impact on the way they feel and a number of they reported feeling funny after spending a lot of time on the phone.  

To tie all the information together, I asked them "So what is one of the main things our bodies made of?" they immediately answered "Water!"

"So now that you know about how water reacts to words, music, and technology, what can you tell me about how our bodies might respond to these things?"  

The students were able to draw really good connections to how treating others and ourselves can be impact our state of being.  From there I opened up to an activity of creating affirmation flowers. we created colorful flowers with positive messaged on the petals. On each petal they wrote something nice about themselves and on the stems we passed the flowers around and wrote nice things about each other.  

Private Yoga

While yoga studio classes create community and help individuals get more flexible and fit, they can't always provide students with the individualized guidance or attention they need.  Sometimes a private session can be the ticket to deepening your practice in a way that is right for you.

4 reasons to Try a private session:

1. If you are a beginner looking to start a practice but are intimidated by large groups, a private yoga session can give you the building blocks to feel confident in a group setting.  After a session, the teacher can provide you with recommendations for what level classes might be a good starting point.

2. If you have a specific injuries or health concerns, working one on one with a teacher can prevent re-injury and adapt postures to work within your body's limits. 

3. Obstacles in your life can have ties to your body and mind. Sometimes it takes a little hands on help and an outside perspective to understand and navigate those obstacles. If you have a physical, mental, emotional or spiritual goal, a private yoga practice can be tailored to help you explore your inner space and move toward your goals.    

4. If you are an experienced practitioner wanting to take your practice to the next level, a private yoga session can help push you past plateaus in your practice and provide you with deeper insight and tools to safely go deeper into your practice.  

What to expect from your first session: 

• Spend time talking about your body, lifestyle, and your yoga journey.
• Set clear intentions together of what you would like to focus on 
• Physical posture practice with hands on adjustments and lots of cues to find deeper expressions
• Tips and suggestions for home practice and specific recommendations for classes to try 

Early 20's Struggle, Money, and Karma

Life in my early 20's had me feeling like I was dragging my feet through mud. I graduated college with a degree in Environmental studies but did not find a career opportunity that ignited my passion for life.  After a year of trying to find work in the environmental field, taking a slough of odd jobs along the way, I decided to stop searching outside and follow the path in my heart. I took my first yoga training in 2010 which left the words of my teacher Marianne Wells echoing in my ear: "Follow the dream and the money will come."  This phrase has been my guiding light ever since.

For about five years I lived under the poverty level, struggling to support myself as a yoga teacher.  I lived in a town that was rich in yoga, which provided wonderful people to learn from, but when it came to finding studio space, there were few opportunities for new teachers.

Even though I was poor and barely scraping by, life felt thrilling and exhilarating. Each day I danced with the unknown.  Some months I could barely pay my rent, but I let the energy inside me carry me.  If I was short money, I would take to the streets with my guitar and sing my way to the rest of my rent.  I sold my car and began traveling anywhere I needed on bike or foot.  I started to grow greens and vegetables and learned the power of community how making food and sharing with others can stretch your resources.  My diet was simple and nutritious, much like you would see in a third world country: staples of rice and beans and oats, with vegetables and fruits interspersed.  I would not eat out or drink alcohol because those things were too expensive.

In that time, I came to find a whole new system of value.  There were few things I really need money for: rent, a cell phone bill, food here and there, a climbing gym membership, occasional clothing items, and laundry.   I have been able to live incredibly frugally while maintaining good relationships, nourishing my body and mind, and feeding my spirit with the things that make me come alive: organic food, friends, music, nature, and adventure. 

During that time I continued to make investments:  I invested in my education by taking courses at the community college to deepen my understanding of the physical body. 

I invested in my physical and mental health by eating only good foods (even if it meant biking an extra 2 miles to get it).  I only took jobs that served me in body, mind, and spirit. I invested in my family, taking time when necessary to help family members through hard times.  I invested in my community, volunteer teaching at the adaptive yoga project and bringing yoga to people with disabilities, trauma, and disease.  

Even though at times I struggled to survive, I remembered that no matter how hard you have it there is always someone else who has it harder.  Living in the bay area and witnessing incredible poverty and homelessness every day, I was reminded how good I had it and was grateful for all that I had.   

 When I least expected it, my actions were recognized and things started to take a turn.  I applied for a scholarship called "The Gift of Yoga" that Yoga Alliance and Prana were offering to someone who brought yoga to underserved populations.  Because of my work with the Adaptive Yoga Project and working with youth, I was awarded a scholarship to continue my yoga training.

Three years have gone by since completing that training which made a significant difference in my life.  I felt more marketable, I grew more confident in my teaching and found more ease in my body.  I began finding more opportunities and the financial stress began to lessen.  Even though I am no longer scraping by, I still remember how little I need to survive and enjoy the sweetness of living simply.

If you are following a dream and are coming to a place that is challenging, don't underestimate your power!  Keep going, get creative, tap into your inner resources and find a way to manifest that dream! If you have any questions or need guidance on your journey, don't hesitate to reach out!

namaste :) 

Semantics, Religion and Middle-schoolers

Before teaching yoga was my main job, I lead an after school program in an inner city middle school in San Francisco. On Friday afternoons, our leadership team chose activities to offer the students.  One week I thought I would try offering yoga.  Shouting over a cafeteria of noisy middle schoolers, my site coordinator announced "yoga in the park" and an eruption of groans, grumbles, and snickers bubbled across the cafeteria.  When the students were released to choose their activities, no one came my way. A group of girls lingered close to me, some looking like they wanted to join and some were not sure. "Do you want to come do yoga in the park?" I asked them. They made a series of excuses and reasons why they don't do yoga so I invited them to just come stretch and relax which they readily agreed to.

"Why are you so opposed to yoga?" I asked them when the time was right. One girl replied she was lazy, another girl because she was tired and didn't want to move, but the one that struck me the most was two girls said it was against their religion.  This caught me pretty off guard.  She continued to share that her step-mom used to do yoga and really liked it until her teacher gave her a pendant with a symbol and chant written on it and asked her class to perform the chant. When the step-mom found out what it meant, she was offended because it was not in line with her christian beliefs. The mom stopped going to the class and warned her daughter that yoga is "a religious practice that prays to false gods. " I took a deep breath.

To connect with these students I realized I needed to ditch the word yoga because it held a stigma. I needed to just teach the practice.  Instead of "doing yoga" I taught them "stretches" and "poses" and which they were all fine to try.  I taught them the three part breath and we talked about body awareness.  At the end of the afternoon, each person there moved their body, breathed deeply, and tried something new. As far as I was concerned, it was a success.  I realized that calling something "yoga" is not important- it is just a label and does not change the practice. The next time I attempted to teach yoga there, I called it "Stretch and Relax" and it was received far better by the students.

5 reasons why your teenager should try yoga

Over the last 4 years in teaching teen yoga, I have watched some amazing transformations happen in my students.  I have seen the shyest possible people emerge from their shells, have watched timid teens face fear and challenges, and observed tightly wound individuals learning to relax and find ease in their bodies.  There are countless reasons I think a yoga practice is valuable during teenage years, but here are my top 5:

1. Promotes self awareness
Students learn to see connections with themselves and the world around them.  Yoga puts teens in touch with their feelings, allows them to feel more comfortable in their body,  and experience all that they feel. Yoga has incredible benefits for the brain and nervous system and regular practice can produce endorphins to make teens feel mentally and emotionally stable and empower them to make decisions about what feel right for their bodies.

2. Stress Release
Let's face it: teen years are super stressful.  Balancing school, extracurricular activities, friends, and family can be a lot of pressure for teens.  In yoga teens learn healthy ways to manage stress and practice consciously relaxing their bodies.

.3. Advantage of Starting Young
Young bodies are naturally more flexible and adaptable. They typically do not have patterns of tension like adult bodies have. Teenagers have an advantage in starting a yoga practice while they are young because they can set the stage to have a conscious relationship with their bodies for the rest of their life.  There is less risk of injury and a quicker rate of muscle growth and repair.

4. Build Trust and Connection
The yoga studio is a place where we welcome the diversity of thoughts, opinions, appearances, and values of one another.  We practice respect for one another, respect for ourselves, and respect for the space around us.  We have check-ins at the beginning of every class to practice speaking to what is true for us and listening to what is true for others. We practice partner and group poses that build trust, connection, and forge friendships.  The skills students learn about how to work together can be applied in ever other area of their lives.

5. Discover Strength and Confidence
Our bones are dense and create a strong structural foundation for the body. Practicing consciously aligning the body can help teens tap into the strength that is intrinsically inside of them.  Attempting poses that are physically challenging can cultivate a sense of mastery and achievement and help to boost confidence. 

Partner and Group yoga good for kids and teens

If you are leading a teen or kids yoga class, group and partner poses can be a great way to build community, practice teamwork, and develop trust.  Here are some exercises I use frequently in my classes that present a fun challenge for students to work together and find balance and strength.

Group Dog Train:

One student who feels really strong in downward facing dog will be the first dog on the train.  They well take dog pose on their mat and breathe.  One by one students will form a train, placing their feet on the hips of the person before them, planting their hands firmly and lifting their hips.

Partner plank:

Partner 1 comes into plank position on their mat (or dolphin plank).  Partner 2 places their hands on partner 1’s ankles, engages their core muscles and places one foot at a time on partner 1’s shoulders, making sure to chick in with their partner as they go.  Encourage both students to keep their core muscles engaged and breathe together.  The partner on the bottom will call when the partner on the top needs to come down.

Three Person Pyramid :

Two students stand next to one another with a strong, wide stance.  Third group member places a hand on each shoulder of their team members and steps high onto the thighs of her group mates, coming into a standing pyramid shape.  Stay for about 5 breaths then rotate positions.

Three Person Dog Pyramid:

Divide students into groups of 4.  Two students will line up the fronts of their mats so they can come hand to hand in downward facing dog pose.  The third person will place their hands on the hips of one partner and their feet on the other partner.  The 4^th group member will act as a spotter ensuring the person on top is safe. Engaging their core, the student will stand up with the help of the spotter, lifting the hips to the sky, coming in to dog pose on the top of the pyramid.

Handstand helper:

Partner 1 plants comes into plank position on their mat.  Partner 2 stands at the back of the mat.  Partner 1 lifts one leg at a time for partner 2 to grab by the ankle, arriving in a supported plank.  Partner 1 spreads their hands, squeezes their core muscles and lifts their hips over their head.  Partner 2 steps forward as partner 1 lifts into a supported handstand and stays for 5-10 breaths.  If both partners feel strong, the pair can practice lifting from plank position to handstand and back repeating breath and movement 3-5 times.

Dancer Helper:

Partner 1 comes into dancer pose. Maintaining a steady gaze will help to stay balanced. Partner 2 will find the outside bony ridges of partner 1’s hips and encourage their hips to square toward center.  Partner 1 can spread their toes on their standing foot and lift the heart, keeping a firm hold of the back foot and taking 3-5 smooth breaths.

Partner shoulder stand:

Students lie head to head and lift both legs into the air, coming into a shoulder stand. They will walk their hands down the back ribs until they reach a place they can hold comfortably.  Working together, students will connect their shins and press the tops of their feet gently into their partners feet and hold for 5- 10 breaths.

Group Pyramid:

Choose three people who feel really strong and sturdy to be the bases and have them come into a table position, shoulder to shoulder with one another.  The middle row will assume a table position on top of the base row, communicating with the people underneath them to make sure they feel comfortable.  The final person willplace a hand on each of the hips of the middle row members and step on the hips of the bottom row member to stand and assume a table position on top of the people in the middle row.

"Eagle Learning to Fly" Pose

One of my favorite things to do in my yoga practice is to take commonly practiced asanas and give them a different orientation.  This is one I came up with while playing around on my mat with the Eagle Pose.  I call it the Eagle learning to fly as it is a balance challenger and will probably have you wobbling all over the mat.





Eagle Learning to Fly Pose (Garudasana Variation)



This is a fun variation of the eagle pose that is challenging for the balance and toning for the core. (Tip: Place blankets on either side of your mat so if you fall over you have something padded to land on)



Start in a table position.  Bring you right knee to the center of your mat and extend the left leg back.  cross the left leg over the right and if possible wrap your right foot around the back of the left calf. moving slowly, drop your left elbow onto the mat and thread your right arm behind your left.  If you can, wrap the hands together.  This is a point where many people fall over.  if you fall, don't get discouraged, come back to center and try again moving a little bit slower.  Repeat on the second side.

Teen Yoga Mandalas

Mandalas

A mandala is a sacred circle. I love to create mandalas in my teen yoga classess to encourage teamwork and community building.  Here are some photographs and descriptions of mandalas I practice with my teen yoga students: 

Reclined Hero Mandala:

Students form a circle seated on their knees with feet beside the hips (if this is uncomfortable, sit on a block). Use the hands to support the weight of the body as you slowly lower the back of the body toward the earth.  Some students might rest on their elbows, some might make it all the way to the floor.  Stay for 5-10 breaths. 

Balansana Mandala:

Students come knee to knee to form a circle.  Gently bow into the center of the circle and relax arms and hands at your side.  Take a few smooth deep breaths letting the pace of the breath slow down and they try to match your breath with the people around you.

Group flower mandala:

Students will form a circle and come into butterfly pose with the soles of the feet together and the knees wide apart.  Grabbing the soles of their feet, they will start to tilt back until they find balance on the hip bones. Staying balanced, they will reach their hands under their calves and lift their hearts.  Variations include: drawing the finders into a mudra, grasping hands with the people next to them, and tilting the gaze up to the ceiling. 

Easy Mandala:

All students lie on their bellies in a circle with arms outstretched and hands touching the person next to them.  This is a calming pose, so encourage students to feel the floor beneath them and feel the breath coming and going using very little effort.

Cobra Mandala:

Students come into a circle shape on their bellies, hand to hand with the person next to them.  Pressing both hands into the floor, students will lift their chest into a cobra or upward facing dog pose and try to match their breath with the person next to them. 

Belly Star:

Students lie in a circle on their bellies in the middle of the room, grabbing the hand of the person next to them.  They will slowly start to scooch back until everyone’s arms are fully outstretched in a v position, forming a human star. Relax, breathe deeply. 

Dukha Mandala:

Students form a circle knees to knee, seated on their heels with their toes tucked underneath them. Place the hands on the knees and gently lift the heart. This is an intense stretch for the soles of the feet, so encourage students that as they feel more sensation in their feet to deepen the breath.  Stay 30 seconds- 1 min.