LIFE IN BALANCE

SUP YOGA 101

It is that time of year again! Standup paddleboard (SUP) yoga season in Canandaigua! We at Finger Lakes Yogascapes get a lot of questions from people hesitant to try it, so I wanted to give you the inside scoop on what to expect. I hope you visit us on the peaceful, crystal clear waters of Canandaigua Lake this summer but if you are traveling and want to try SUP Yoga somewhere else, this will still help! I’ve lost my fear of the water and it’s allowed me to paddle and take SUP Yoga classes across the United States and Europe. The younger version of myself would have said “ARE YOU NUTS!?”

What is SUP Yoga? You paddle your SUP– which is essentially a very large, stable surfboard, out to the water (either on your stomach with your arms, or standing with a paddle), and anchor the board so it doesn’t float away. From there you practice seated, standing, and reclined yoga postures. Enjoy a blissful savasana (final relaxation) on the water as you connect with nature and experience the gentle rock of the water.

Will I Fall In? I hope so! There’s no harm in falling into the water. The north end of Canandaigua Lake is shallow enough that if you fall in, you can get back on your board. The water is also incredibly clean. The boards are stable so there is no guarantee you will take a dip but I encourage you to push yourself out of your comfort zone. You can stay dry in an indoor yoga class the other nine months of the year.

BY KAITLYN VITTOZZI

What do I wear? Dress to your comfort level, but don’t wear cotton. Cotton gets heavy with even a little bit of dampness and can impede your range of motion. Why make your class more difficult than it needs to be? Depending on the weather, the temperature fluctuates from class to class. I recommend athletic clothing like gym shorts and a yoga top, but a comfortable bathing suit also works on those sunny days. Don’t overdo it on the sunscreen on your hands and feet, you don’t want to turn your board into a slip and slide. Sunglasses and hats are welcome but maybe consider an inexpensive pair of sunglasses instead of your $300 Balenciagas. I’ve gotten pretty good at retrieving sunglasses over the past few years but glass and sand don’t mix.

Do I need to know how to paddle? Nope! If there is any paddling in your class, instruction will be provided. If you really want nothing to do with paddling and are all about the yoga, sign up for Saturday morning’s 75-minute class.

Paddling Form: Again, paddling is not a requirement where we launch, but I see some inefficient paddling form on the lake, so if you rent a board on your own locally or elsewhere, consider these tips. Stand in the center of the board with your feet slightly wider than your hips. Bend your knees, more than you think. In the world of athletics, you might hear this called ready position. Hinge at the hip, so you have a long spine. A lot of people complain their backs hurt after paddling but it is likely because they are rounding their spines and locking out their knees. Make sure your paddle is long enough so you aren’t hunched forward. Here’s how to measure. If you are standing up and the blade of the paddle is in line with your feet, stretch your arm straight overhead toward the sky. The handle should meet the palm hand with your arm all the way extended. Any shorter is too short. Paddle with the blade close to the rail (the long edge) of the board. If you are paddling with the blade three feet away from you, you are working harder than you need to.

Do I need to know yoga? Nope! The board is a great equalizer in yoga. If you already have a yoga practice, this will challenge the balance element of your practice, and make you drop all those perfectionist tendencies. Instruction is provided so if you are new to yoga, your first class on the land will seem like a piece of cake! Every time you take a class on the water it gets easier but come to class with zero expectations except to have fun and enjoy the great outdoors. If balance is a challenge – make your stances wider. For example, in a regular fitness or yoga class lunges are usually cued hips distance apart – take your feet wider left and right here to make your life easier! As you get more comfortable, you can narrow the distance.

Do I need to wear a life vest? No, not for yoga in New York State. However, they’re available if you would be more comfortable with one on. You will need a life preserver for paddling.

What else? Breathe and take breaks. Anywhere you go this summer, these are valuable tools but especially as

“It is that time of year again! Standup paddleboard (SUP) yoga season in Canandaigua!”

you approach the board. If you feel particularly stressed, consider elongating your exhales. Can’t focus? Sit in the middle of the board and drop your feet or hands into the water to center yourself. Focus on the sensation of the water on your skin. Feel free to jump back into class or just stay and relax. reach out and ask! You can register for classes at FingerLakesYogascapes.com or call Kaitlyn at (585) 200-7209 with questions or to schedule a private class.

SUMMER SOLSTICE

BY CINDY DECAROLIS

“Do you always look for the longest day of the year and then miss it? I always watch for the longest day of the year and then miss it.” “We ought to plan something,”… The Great Gatsby, F. Scott Fitzgerald movement weaving through the streets into a spiral and back out again.

When I was about 12, finished reading all my Nancy Drew books, I went to the bookcases in our living room to look for something to read. I picked up The Great Gatsby and started reading. It became one of my favorite books - I read it over-and-over again throughout junior high and high school. I always loved the quote above about the longest day of the year. I became a little obsessed with looking for the longest day of the year and trying to plan something.

The longest day of the year, the summer solstice, is the day that the sun reaches the highest and northernmost point in the sky. The summer solstice has the longest period of sunlight and the shortest night. In the Northern Hemisphere it marks the beginning of summer. Solstice comes from the Latin word solstitium, sol (sun) and stitium (still) because on this day the sun appears to stop moving.

Ancient cultures and traditions celebrated the summer solstice as a time of renewal, abundance, love, and growth. Two symbols that have been used historically to celebrate the summer solstice are fire and spirals. In ancient dances, people would join hands and follow the sun’s Another symbol of the summer solstice is the strawberry. The June full moon is known as the Full Strawberry Moon because Native Americans associated the June full moon with the ripening of strawberries. Today we can get strawberries year-round, but to me, there is nothing more beautiful, sweet, and delicious than fresh, local strawberries in season.

This year the summer solstice falls on Tuesday, June 21st a 5:14 a.m. EDT, the sun will rise at 5:31 a.m. and set at 8:53 p.m. I am always an early riser, but I especially love this very short window of summertime when the sun is also up early. I find the mornings peaceful. For me, it is the best time of day to meditate, reflect, pray, and exercise. plan for the summer solstice. Here are a few of my favorites:

• Get up and watch the sunrise, setting an intention for personal growth and offering prayers of peace and abundance and a kindness meditation to the world.

• Spend the day outdoors; nature is calming. Enjoy getting out into the woods for a hike, being around water, playing golf, riding horses, or just sitting and soaking up the sun. We are so fortunate in New York State to have numerous parks, trails, lakes, rivers, and other outdoor venues where you can enjoy your favorite activities. There are many of them around Upstate New York. Just be sure to practice “safe sun’!

• Go to a local farmers market for fresh strawberries or go to a farm where you can pick your own. Many people love strawberry shortcake. Personally, I prefer fresh strawberries sliced and served over ice cream – it’s simple, clean, refreshing, and delish. Two great local places that make their own ice cream are Moonlight Creamery in Fairport and Pittsford Farms Dairy in Pittsford. And of course, there is Abbott’s if you prefer frozen custard.

• Celebrate the strength of the summer solstice in joining together. This year the pandemic seems to be winding down and group events are feeling safer. Organize a get together with a group of family and friends for a hike

“The longest day of the year, the summer solstice, is the day that the sun reaches the highest and northernmost point in the sky.”

or a walk, a meal, or an evening bonfire while watching the sunset.

• Connect with the energy of the earth. As you watch the sun set slowly on summer solstice night sit or stand with your bare feet connected to the earth. This is the ancient practice of grounding, its health benefits may include: better sleep, reduced inflammation, and reduced pain.

So, don’t be like Daisy Buchanan in The Great Gatsby, always missing the longest day of the year. Mark your calendar and plan something for this year’s solstice on June 21st. Wishing you a summer filled with peace, bliss, and balance… At Blissful Balance LLC, our mission is to help you to live life healthier. You can follow us on Facebook @ blissfullbalanceroc and Instagram blissfull_balance.