I am so very happy and excited to announce that Yoga Loka has a sister! Eco Loka is a refill store that will be opening in the front boutique section at 23 Race Street. What is a refill store? Click here and here for some good articles about refill stores. Yoga will still be happening as it always has in the back room. 

​Why open a refill store? Whenever it came time to toss my shampoo or cleaning product bottles into the recycling bin I would say outoud, or to myself, " I wish there was a refill store around here". I said it a lot, and nothing happened, so I decided to step in to fill the void. 

For many years I was would look at our garbage dumpster with satisfaction because it is a small container and was rarely full. I was proud of the fact that we were composting just about all of our food scraps and recycling like crazy. Then the little voice in my head began to ask this question much louder until I could no longer ignore it; "What really happens to all of this stuff I put in the recycling"? 

While our garbage was mostly empty, our recycling was full to overflowing. I recently heard the term "Wish Cycling" and realized that is what I have been doing!  (Wishful Recycling, or Wish Cycling is the act of tossing something in your recycling bin with the hope that it is recyclable). My yoga practice has taught me to look for truth in an action and to constantly observe if the action fulfills the truth of the intention.  Wish Cycling, and even recycling does not fully satisfy my desire to be a steward for the environment and cause as little violence to the ecosystem as possible. Converting recycled materials into new products still consumes energy and impacts the environment in not so great ways. And no matter how hard we hope and wish that something can be reused or recycled, it wont always be so. 

The  phrase "reduce, reuse, recycle "  can be traced back to the growing environmental movement in the 1970’s . I used to think the phrase was "recycle, reduce, reuse."  Now I hear it correctly, and the message is getting harder to ignore, especially with the evidence of global warming all around us. I am no longer comfortable relying on the recycling industry and big corporations to reduce packaging and pollution, mostly because that plan doesn't seem to be working. It is time to take things into our own hands as individuals, and see what we can reuse and how we can reduce. This will also let large companies and corporations know we do care and we do have a choice how to spend our money and our future. One of my favorite phrases comes from a refridgerator magnet a friend sent me after I blogged about my frustration about something many years ago, and I have used it over and over again to balance apathy with overwork, and frustration with accomplishment- "No one can do everything, but everyone can do something". 

Our annual clothing swap and occasional mending circles have been fun ways of reducing waste and repurposing things that would otherwise end up in landfills. Now with Eco Loka right in the studio you will have access to more ways of reducing the burden we place on the environment.

In addition to a refilling station we will be selling sustainable self-care and cleaning items, and offering fun things we think will delight you. Yoga will still be happening just as it has been for the past 19 years. Our schedule remains the same and your practice space also remains the same. There might be some shuffling around of where things are stored, but everything will be clear, convenient and comfortable. And now when you come to the studio you can also do a bit of shopping to help fulfill whatever personal promise you might make to the environment, whether it is to buy less single use plastic, give up large detergent bottles, or attempt to go zero waste. Remember, everyone can do something, and every little bit will help. 

Eco Loka will open early in the fall. We will selling some products at Frenchtown's RiverFest on September 4th.  Come on down to Sunbeam Park and see what we have!  We will also be introducing some of the fall yoga workshops and selling off some current boutique items.  Until then you can visit the website at Ecoloka.shop
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I saw a woman in a store ​wearing​ a t-shirt on that said "forgive me for when I said when I was hungry." I really loved that shirt because there are many times I act in ways that I regret when my blood sugar is low. When I am hangry, I am not peaceful.
 
Of course as a yoga instructor I'm going to tout the importance of self-care when it comes to maintaining our ability to project a peaceful environment.
We can't ignore that what we're putting in our body at every level has an effect on this environment.  For example, ​the​ kind of TV and movies are we watching, what are we reading, how much grim news are we taking in, what kind of company are we keeping​ all have an impact.​ The sources of the food we are ingesting is going to make a difference as well. For example the commercial meat industry is more violent than small farm raised meat and so will hold a different vibration. Highly processed foods or food that is created or harvested by immoral measures will also hold a negative vibration, all of which is will have an impact on our ability to remain peaceful.

A few weeks ago I read a story about a coach of a under 13-year-old baseball league who ​was ​ejected from the game by the umpire for using foul language. The coach decided to punch him in the face before he left the feild and broke the umpires jaw in 2 places in front of all the spectators. Just as horrifying is that some of the parents of the kids in that coach's team yelled "he deserved it" as the umpire was being attended to by the EMTs. It's no surprise that between the pandemic and the many other tensions in the world people are not behaving as calmly as they once were. The evidence is all over the place as we witness mass shootings, war, increased gun deaths and violent crimes all across the world. 

It is difficult to not become part of the collective consciousness of violence and unrest. We know mob mentality is a real and powerful thing.  A negative collective energy can influence the individual who is not grounded in their sense of self.  Perhaps even the most doubtful can acknowledge that these "energies" influence us by recognizing that when in a peaceful place ​we ​feel peaceful, and when not in a peaceful place​, we​ don't feel peaceful. Pretty simple.

What can we do to counteract, or to pull against the effects of a negative, violent collective consciousness? Just like in tug of war, if you want to win the game you have to pull back as hard as the other team is pulling. Otherwise, you're going be pulled to the other teams side and loose. In these days of unrest and insanity we have to intentionally, with great effort, pull ourselves towards peace. If we want to make a difference in this new, and hopefully temporary, world order, we need to exert as much effort towards peace as we ​understand that energies are pulling us towards non-peace. We can't just state that we're fine, things are okay, and have it be so. Those days are over, if they even ever existed.

If you think it doesn't matter ​to the rest of the world ​what headspace you are in, think again. Imagine the ripple effect that this angry coach (a man who most likely was admired by his young team) that hit the umpire created. This happened in a playing feild filled with children who were either horrified by what they saw (maybe traumatized) or given permission to act violently against a decision that they may disagree with in the future. Then this became a news story. Now I'm sharing it with you. The EMTs, doctors and nurses who attended to the umpire were affected. ​What about the extended families of the coach​ and umpire, and the people they work with? The court case means more people will know about it and now this crazy thing has touched so many more people than just the man who was hit. 
 
 Just because we don't see the ripple effects and how its moves out into the future doesn't mean it won't happen. We can't think our energy is not influencing someone when we step into a room ​cranky, ​or when we present work that will somehow make its way out into the public. What about what you are posting on social media? What are you saying in front of your children and colleagues? If we agree that this ripple effect is true and valid, why not use it to create ​a ​peac​ful calm environment​? "I didn't mean to do that" should only be acceptable a few times. So that t-shirt I mentioned in the beginning of this post would only buy me one or two missteps. After that I should be willing to recognize that I was not self-aware enough to make sure my energy d​id ​not harm others.


We can and should contribute time and money to uplift our neighbors who have less and use our votes and voices so that our social structures offer real support.  This doesn't always work as we might have hoped​, and​ we have seen time and ​time ​again.   The only ​way​ we can make a lasting positive change towards peace is in ​by creating it ​our own minds​ first​.  So, let's get to work and clean up our vibrational fields while we are doing everything else we are doing.  Remember in this game of tug of war we have to pull the rope as hard and strong, and continuously, towards peace as we can.  

If you are interested in doing this work together, join me for the meditation intensive that is starting July 5th.  More info can be found here​

The psoas muscles are your deepest core muscles.  They run on either side of your lumbar spinal column, pass through your pelvis across the pubis and then attach to the inner thigh bones.  

The important physical functions of the psoas muscles are hip flexion (lifting your thigh bone up), hip abduction (takes the thigh bone away from the midline of the body), lumbar flexion (draws the lumbar spine forward) and external rotation (rotates the thigh bone outward).

Equally important is that the psoas is one of the first muscle responders for the flight, flight or freeze response in the body. When one feels threatened and adrenaline rushes into the bloodstream, the psoas will jump into action and will either help you run faster (hip flexion), tighten up around your organs (preparing for a fight, like armor), or immobilize you (stuck on the spot- freeze!).  Since the psoas also attaches to the diaphragm their actions will affect your breathing. When the psoas is activated it will help you breathe deeper if you are running or fighting (pulls the diaphragm down with more force), or slow your breath way down if you are going into freeze mode, like a  opossum playing dead (diaphragm movements frozen). The psoas is also known to hold emotional energy.  People have been caught off guard when they are in a psoas stretch and burst into tears.   It is a fairly regular occurance in a yoga class.

A tight psoas, especially if it is just on one side, can cause lumbar back pain, sacroiliac joint instability, nausea, weakness in the core, instability, hip pain, knee pain and shoulder misalignment. Tight psoas muscles can also cause an excess of guarding of ones emotions as well as poor sleep, poor digestion and low sexual drive.

Many people will think they have back problems when their pain is actually coming from the psoas.  It is not always obvious if the psoas is weak, tight, or in a hyper-contracted state.
Stretching is not always the best thing for the psoas, especially if it needs to be released.  


Here is a good way to both strengthen and release the psoas-

Sit on the ground with your feet about 3-4 feet apart.
Lean back slightly and support yourself with your hands behind you.
Turn your toes out at a 45 degree angle.  
Keep your knees soft. Then lift the right right leg up about 3 inches from the ground on an inhale. Exhale lower it back down. Imagine you are lifting the leg from the inner ankle, or inner knee.  Try not to compensate by using your abdominals, shoulders or the opposite leg.  It is also important not to lift the leg too high. Repeat on the other side.  If one side is more difficult to lift, that is your weaker side.  If they feel the same, and the movement is not too hard to do, walk your hands closer to your body, arch your lower back forward and try to lift the leg again.  See if one is easier than the other.  If the movement is too hard and you can not lift your leg off the ground, lay down on your back.  Have your legs the same distance apart as above and try to lift each leg. Up on the inhale, down on the exhale. Lift up only about 3 inches.
This movement is both a test to see if there is asymmetry in your psoas strength and also a way to correct it.  If one leg is hard to lift, start with 3-5 times lifting. Even if your leg does not leave the ground, you are still toning the muscle.  You might want to work the weak side twice as much as the stronger side.

You can stretch the psoas like this:
Get a stable chair (kitchen or dining room chair is best) and place it against a wall.  Stand alongside the wall and use it for support as you  put your right foot on the chair.  Sink your hips down. You can lift your back heel off the ground and have a little bend in the left knee.  Make sure that when you sink your hips down, your right knee does not extend past your right toes. If it does, step your left leg back further or your right foot forward more, or both. You want to give a lot of space between the left leg on the ground and the right foot on the chair.  When you sink your hips look for a stretch in the front of your left hip. If your left toes are facing the chair that your right foot is on, you will be stretching your superficial hip flexors. Now, if you turn your left toes out to the side at a 45 degree angle and you sink your hips you should feel the stretch on the left side closer to your groin.  That will be your psoas, and that sensation you feel will be your psoas stretching.  It is best to pulse the movement here- inhale pull your hips up, exhale sink your hips down.  5-10 pulses on each side is good. 

It is important to know that some people will not feel a strong stretch in the psoas, especially if it is weak and hyper contracted.  You may also feel it very differently on one side than the other.
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​Appreciating the completeness of  yoga solely by putting your  body into a yoga pose is like hoping t​o experience the majesty of the ​Grand ​Canyon by looking through a paper towel tube, understanding the vastness of the ocean by observing a tablespoon of water, or trying to figure out the mystery of the cosmos by viewing a photograph of a planetarium.  The more ways we can view something, and experience it directly, the closer we can come to understanding it.  Yoga is a vehicle to view, and to merge with, the true self.  The koshas are the different views (or lenses) we use.  Kosha means veils, or sheaths, and  the koshas are the veils of illusion that we view life through. 
 

There are 5 main koshas, or ​ lenses that we use to see​ the world.  Knowing what kind of veil you are looking through will help you to make more sense about what you are seeing and experiencing.  It's a bit like the "glass half full or glass half empty" scenario.  When you know ​if ​you are more of a half empty or half full person, the way you perceive the world around you will make more sense and become more predictable.  If it makes you unhappy (or the people around you unhappy) to see a half empty glass, you can actually start to​ see  the glass ​as half full if  you want to.  It takes a change in perception.  But before you change a perception, you might want to know what your perception already is, and you ​will probably want to know your other choices.​  This is not just about going around and saying things are great when you don't really think they are, or saying "it's all good" when it is not.  We are not trying to "fake it til we make it".
 
This shift in perception is like taking off your far-seeing glasses and slipping on your cheater glasses in order to read fine print.  If you don't realize that you are using the wrong eyewear to see something, you might feel helpless, hopeless, or get angry and frustrated because you can't read the text that you want to read.  And if you can't read that text, you can't get what is needed, you will not have the freedom to choose because you don't really know what your choices are.  Being someone who now has to cycle through both far seeing glasses and cheater glasses while wearing contacts, I find myself wondering what people did back in the olden days before corrective lenses were a thing.  Did they think everyone saw things blurry the way they did? What were they missing in the landscape around them and from being able to read books, or from recognizing people they passed?  Until I was in about 4th grade I thought everyone saw the blackboard blurry. Then I realized I needed glasses.  I remember crying from this realization that I could do something about not being able to see. Similarly I wonder about people who are doing asana with just their body.  What are they missing?  I did asana for many years before I "plugged in" to the subtlties of prana and the koshas, and just like when I discovered I needed glasses, I cried with joy.  My yoga practice took on a new and profoundly deep mean. So I do actually have an idea of what they are missing, just like I remember what it is like to not be able to see the blackboard in school.  

In the seminar Asana Through the Koshas we are going to study the koshas and what it may look or feel like to be perceiving things through those koshas.  We will use yoga asanas to experience the koshas and, this is the fun part, we will  experiment with viewing the asanas through these different veils (or koshas). ​ The lovely thing about learning to practice this way is that you will find a deeper level of connection with the practice and with yourself. You will find out you don't need to struggle through asanas in order to practice yoga.  ​

Interested? ​ Check out the workshop coming up this weekend, 3/5-6 AND the Subtle Anatomy workshop happening on Friday evenings 3/18 and 3/25.  Find out what is happening beneath your skin.

This new year day, January 1st, 2022,  will mark the 19th year that Yoga Loka has been in business!  It is a great accomplishment, but as I have always said, a class is only a class if a student shows up, just like a story is only a story if someone is really listening.
   
As we sail into our 19th year I want to once again thank you all for your efforts, your practice, your attention, your trust, and your stories. Everything that you have all shared with me over the years is like a precious gift, whether it was about your families, your work and hobbies, your struggles and your successes.  People sometimes ask me if it is hard to hold so many stories, but really it is an honor and a privilege to have these shared with me. One of the superpowers that has arisen from my practice over the years seems to be the ability to listen and hear when something is off and not in alignment with the story teller- whether that is because the timeline is inaccurate, the players were misunderstood (and therefore mis-cast) or the meaning of the story has not yet been understood or acknowledged by the teller. I think one of the most important things I have done in the past 19 years is to help people reframe their stories and therefore integrate them, whether that is by helping them to explore how their body is working, how the emotions are interfering, or how the importance of the story blown out of proportion, or minimized.  

One of the things that has come out of this community we share is friendship. I know some really deep ones have formed, and it is very gratifying to know that Yoga Loka was able to facilitate that.  I know it is a struggle now that we are just appearing on zoom, but never fear- we can still connect online, and after all, zoom only is not a forever-thing, it is just a for-right-now-thing.

Last week I wrote about how we have lots of workshops coming up. I hope that if you find connecting in asana classes over zoom challenging, you will consider trying a workshop or two.  The workshop format gives you a chance to ask questions and clarify what might be confusing, to connect with others, to ask many many questions, to take notes, and to rewind and play the video again to hear what you might have missed, or what you just need to hear again. And since many of these workshops are multi-day experiences, you will find a "group" does form.  You will connect in the way you need during these isolating times, perhaps even at a deeper level considering how isolated these times actually are. 

Click here to  check out the  worskhop page for the list of what is scheduled so far.  And there is more to come!  I can't wait for you to see all that is planned for 2022!  We may be living in wacky times right now, but remember that your source is always within you, and the wacky-ness of the times is really the thing that pushes us further in towards that source.  Just keep looking for the things that bring you back to your source and you will be fine. And taking that journey with others is always better (like in a workshop!).  And yes, even a workshop on hamstrings can be the thing!  You just never know, so stay alert and tranquil, and stay tuned. 

Please use this coupon code for any of the below 2022 workshops for a 22% discount at checkout. More information can be found on the workshop page:

Workshops2022

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​After my last newsletter about integration someone asked me a great and relevant question, which was "what does it feel like to be integrated?"
Her own experience was that not being integrated felt like pieces of her body were not aligned, and things felt as though they were off kilter. I thought that sounded about right to me.

It helps to know what it feels like when you are not integrated.  What I have found with my clients, and my own self is that we may not realize we are not/were not integrated until we achieve some level of integration.  Some of us have existed in a non-integrated place for so long, it feels quite normal and so moving towards integrating requires trust and courage to know that where you are heading, even if it feels weird or wrong, you are going in the right direction. 

I believe we can equate non-integration to not being grounded.  Some people know quite clearly what it feels to be grounded, and  know once they are grounded, they are also integrated.  

To be integrated means we can store the information we are constantly getting from our senses in the right places. For example, maybe we hear a loud noise and our immediate response is that we need to attend to that noise right away. But what if that noise has come from the TV, and is really part of a movie? It has already happened, we have no control over it, it was manufactured and not only are we in no danger from it, we can't do anything about it (other than turn the TV off), and if we are able to recognize that, it can be stored in the "acknowledge it and leave it alone" file. What if we hear a noise and it is right behind us?  Is it threatening or not? Is it benevolent or dangerous?  If we are grounded at the moment we hear the sound, we will be able to store that in the right place (defend yourself, run, embrace, etc). If we can store the noise  in the proper place, for example it needs  to be attended to, or filed away for use later, or discarded, we can integrate the sensorial experience into right action.  If we can not do that because we  are overloaded (information came too fast and we are confused) or we aren't physically healthy and we are depleted of energy (it takes the energy to discern and to recognize the source and proper response of the noise), if we are overloaded because other things have used our discernement muscle to capacity, we will instead respond in the way that "saved our life" once. This may cause us to shut down, or make a very wrong decision about how to respond, or we flood with emotion (think about a glass filled with water and you try to add more).

Creating space when you realize you can't integrate something (or everything!) will help.  You can make space literally in your body by physical movements (walking, dancing, yoga and other exercise). You can make space in your brain by stepping back and getting distance from the situation so you can see things a bit more clearly, especially to see how this thing may affect you personally.  We tend to think that things affect us personally first, then on second or third glance we realize it really doesn't, or at least not in the way we think it does. 

If we can make it a practice to seek integration we will see that all information, stressors, fears, can be sorted out and attended to, when our container is fit to do so.  When I shared several weeks ago that I needed to take a step back, my intention was to give time for everything to find its place in my being.   I do not want to shut out the news of tragedy, difficulty, pain and suffering.  I just needed to stem the flow a bit so everything could find its place. I have made some shifts to the amount of information I take in (yeah, it's a really intense time now, right?) but I still want to be engaged and aware.  And to do that means, for me, more time in practice and more time doing what I love, which is serving this community.