19 minute read
DEAFBLIND YOGA PROJECT
TRANSCENDING BALANCE
BY CORTNEY FRANKLIN (SHE/HER)
Many of us, when we think about practicing yoga, immediately feel a sense of intimidation. Thoughts of arm balances, complex postures, and smooth transitions create an unrealistic picture in our mind of the practice. I know this from my own experience. I avoided yoga for many years based on an irrational belief that it was not for me. It was out of my league; I couldn’t practice yoga. I hadn’t even really tried! I held a preconceived, wildly incorrect image of the practice in my rigid mind. I thought yoga was for someone perfectly toned, flexible, relaxed, and Zen. For heaven’s sake, I could hardly put one foot in front of the other and walk most days, let alone attempt to gracefully contort my body into a standing bow pose. Nope. Not for me. So, I avoided it.
I began practicing yoga while going through my divorce. A dear friend of mine dragged me to a couple Vinyasa classes and I enjoyed it, mostly because we spent time together and always stopped for Panera
Bread on the way home. But it hadn’t quite spoken to my soul yet. It hadn’t clicked.
The moment it did, the class turned my perception upside down and will be forever etched in my memory. I ventured to a class on my own. I was tired, sad, and looking to spend a few hours doing something that would take my mind off missing my kids. It was a Yoga Sculpt class and, if you’re familiar with the format, you know it’s intense.
I wasn’t sure what to expect. The class was packed. I would guess 50-60 people in the studio with no more than two inches between mats. As people continued to flood into the room I started to panic. All these people, just walking around confident and smiling, knowing what they were doing! Where was I? We grounded into extended child’s pose and the instructor opened up about her journey with self-love, divorce, and single parenting. She reminded us not to worry about how our neighbor looked or what they did. This was our class. Being there, in that moment, was enough. It felt as though she spoke directly to me. I physically worked harder in that class than I ever worked before. But more importantly, my mind worked in overdrive. I believed I could finish the class. Sweat dripped from my body and my heart pounded. Out of breath, I just kept going. The energy was unlike any I ever experienced: sweaty high-fives, humidity, heat, but I felt support the most. I wept after that class.
It was the moment I knew yoga could change my life. Not just physically. We often focus solely on the physical benefits of our practice. How it changes our body. Outward for the world to see. There is a juncture in our practice where yoga transforms from means of physical exercise, to a form of meditation and mindfulness beyond the physical body that transcends off the mat. For me, it was when I realized the balance I created in my physical body also symbolized the balance I could take with me into my dayto-day life. It was no longer just a workout. It was a lifestyle.
You see, at that time in my life, I felt mediocre at everything. I felt mediocre at home as a mom, in my career to my employees, and with my friends. Truthfully, I was hurting with open wounds. I hadn’t quite figured out how to find the balance between my new reality, obligations, single-mom life, and truly caring for myself. I floated through life and experiences, often off-kilter and imbalanced.
But I was healing. Every time I came to my mat, I was reminded of the importance of taking care of myself. As a newly divorced young woman, I needed a healthy outlet. I needed a safe place to work through the guilt, pain, and emotions that I felt. Yoga became that outlet for me. Every class I attended, I walked out feeling stronger, empowered, lifted-up, enlightened, supported, and BALANCED. Slowly but surely, I began to implement the mantras or messages I received during class. For years, my intention for each class did not change: to create peace with my new reality and to be the best version of myself that I was capable of.
We see the biggest change in our lives when we realize everything we do in class is symbolic and meaningful. Every breath, every posture, and every mantra is not meant to stay within the studio walls or stagnant on the mat. It’s meant to provide you with a springboard of reminders, encouragement, and stability to take with you when you leave. When we truly embrace and listen to not only the message presented to us by the instructor guiding the class, but to our own inner being, we identify what we need beyond the four corners of our mat. When we move, one breath to one movement, we work through our stuck or stale thoughts trapped in our mind and body. We begin to take our practice with us off the mat and into our daily lives.
The real question is, how do we take the balance we practice on the mat with us into the world? In yoga, we mirror our poses on the right and left side. Although the physical sensation often feels different and even asymmetrical from our right to left sides, we CREATE balance in our physical body. We also place emphasis on the importance of honoring our body in rest and stretching as much as the hard work we put in. This creates an experience of moving meditation that takes us out of the crazy spiral in our minds and back to the present moment and space. If only for 60 minutes, we give back to ourselves so we can take care of the people and passions that mean the most to us.
If we do not create balance, we will not have balance. If we continue to neglect ourselves, we will always feel defeated. If we never rest, we will always be tired. If we always give, we will eventually burn out. We create balance between hard work and restoration. The very practice of yoga gives us an opportunity to counter the hustle and bustle of 21st century living with a mind and body experience that helps us focus on the present. The practice of yoga is ever-changing and evolving. It adapts and changes as we grow, but the message remains the same; find your center, honor and love yourself, practice, and most importantly, take your practice with you off the mat and into the world! +
CORTNEY FRANKLIN is the owner and founder of Bodhi Studios, LLC. She has a Bachelor’s degree in Biomedical Science and a Master’s degree in Healthcare Administration. Cortney has spent the last 10 years building a career in the Financial Services Industry that she is also passionate about. She has two boys, Carter (10) and Collin (9). Cortney enjoys spending time at home with her kids, cooking, reading, politics, vacation and finding joy and laughter whenever possible.
MOM + BABY YOGA
BY SHARI VILCHEZ-BLATT (SHE/HER)
Huh? Baby yoga? C’mon! No, seriously … baby yoga!
If you think about it, baby yoga makes perfect sense. Babies are going to do it anyway, with or without our help. They develop through yoga poses, which can aid in their gross and fine motor skills. When the baby first lifts up their head during tummy time, that’s their cobra pose. When the baby first gets up on their hands and knees and looks up to the world, they’re in their cow pose. When they look down again, cat pose. Take an infant who sits on their own, and look at their stunning posture. Now make a noise behind them to make them turn and twist to see. Gasp!
Look at that perfect twist coming from the upper body … a twist we as adults strive to achieve. Before they stand, babies will come into a down dog pose and lift up from there. Babies are natural yogis!
What about mom? She may have had a strong practice before her pregnancy. Why mom-and-baby-yoga instead of getting a sitter and going back to your vinyasa adult class? Why not go to the gym or spin class to get back into shape? Well, you’re a mom!
Your post-delivery body might not agree due to your lack of sleep, and bonding time is important. Why not enjoy this practice together?
What is mom-and-baby-yoga? The way I teach it, anything goes in the class: crying, feeding, fussing, and changing — on mom or baby’s part. All are welcome. I try to manage mom’s expectations regarding what might happen in class. So, if an infant screams the entire hour, we’re OK with that!
I’m there to support mom and let her know we can help. We’re OK with the sounds and smells; there is no such thing as “zen” in this class. If it happens, it’s truly a miracle.
I try to do half the class for mommas, and half for the babes. But baby might decide they need our undivided attention, and we’ll abruptly switch gears to baby yoga if needed. I invite moms to approach class with a sense of humor — they might get a great yoga workout and baby might too, or they will nurse the majority of class. Maybe baby will sleep through the whole class. You never know. Sometimes it’s just great to get out of the house and make a mom friend (and a baby friend, too).
Introductions are important in a momand-baby-yoga class. I set up the room in a circle formation, as it lends itself to community and playful space for the babes in the center. I like to go around the circle and give the moms a chance to introduce themselves and their babies, tell how old their little one is, and highlight any milestones they may want to brag about. We tend to keep sleeping through the night on the down-low, but if a mom’s earned the right to brag on this, they go ahead!
I also take requests to best serve the mommas. In this class, I really want to listen to their needs. These women purely serve the needs of their infants. I want to give them an hour where they can be served and take a moment to find and listen to their breath. Requests include heart opening to ease hunching from breastfeeding, lower back exercises to counter constant bending down and lifting baby up, upper back and shoulder exercises (to relieve pain from holding baby, nursing, and fatigue), core strengthening, hip openers, and overall movement exercises. Some moms are just happy to get out of the house and meet another new mom in the same boat.
When it’s baby yoga time, mommas move their infants into the poses. Depending on the energy and developmental milestones of the babies, we might start with babies on their backs or seated, and begin with a song or an “Om” to teach them it’s now their time.
Babies naturally move through many of the primary yoga poses in their developmental process from birth through creeping, crawling, standing, and walking. They need to do this to develop the natural curves in their spines, as well as build strength in their muscles. Baby yoga aids in digestion — how amazing that you can help an infant experiencing gas pain and discomfort through yoga poses! Yoga assists their developmental process, aids in brain development, builds healthy sleeping patterns, and soothes a baby. Yoga can also be a great bonding tool for mom, baby, and Dad too!
Common baby poses include butterfly, twists, tree pose, warrior III, poses that cross the midline, bridge pose, half- or full-bow pose, cobra, down dog, and many others. We do a lot of singing and praising throughout these poses, using our happy energy to show delight.
What can you expect to find in a class like this? You might find one or more babies crawling on your mat under your down dog or warrior pose. Or you might find your infant (or someone else’s) helping you to “get deeper” into a pose as they lean on you and smile. You might find peek-a-boo sessions happening while in a plow pose. You also might get your hair, nostrils, or lips pulled too. You can expect to hear cooing, crying, and screaming (some screams are delightful screams as baby is just finding and testing their voice). You can expect drool, spit up, diaper changes, water bottles, and other personal belongings disappearing or being tasted by pickpockets in your diaper bag. You can expect raspberries and possibly some waving. You might have a “first” in class – first roll over, first sit up, first stand, first step, or even hear a word.
The last and most challenging part of the class: relaxation. Some babies love to fall asleep or chill on mom’s chest or on a blanket. Some want to eat, and some prefer to play with the baby toys set out in the middle of the circle. So, for mom, relaxing while babies bang toys together might be challenging. Most don’t care and find their peace for just a few minutes of muchneeded deep breathing and turning inward — likely something they have not had time to do since baby’s birth. Nothing beats these very precious and present moments. +
SHARI VILCHEZ-BLATT is the founder and creator of Karma Kids Yoga, an internationally-known kids’ yoga program. Shari is a master infant, kid, and teen yoga instructor. As a mindfulness teacher, she trained thousands around the world. She lives to play and plays to live! You can find her on Sesame Street sharing yoga with the furry monsters and on iTunes and Spotify with her awardwinning album, Come Play Yoga!
GO WITH THE FLOW
BY JENNIFER GOLDEN (SHE/HER)
Just like waves in an ocean or river’s current, our lives are always moving. One of the many reasons why we practice yoga is to find stillness within the constant change that life brings. Today, many yogis find stillness by bringing their practice to a surface that’s always moving: the water.
The act of propelling oneself on a floating platform with the help of a paddle or pole can be traced back as early as 1000 BCE across multiple continents. Surfing as a sport originated in Hawaii in the 1940s and stand-up paddleboarding (or SUP) in its current form makes surfing more accessible. SUP reached California in the early 2000s and people quickly adopted the sport worldwide. By 2005, SUP diversified into other activities such as racing, touring, fishing, and yoga.
SUP yoga consists of poses practiced on a paddleboard floating on water — an ocean, lake, or even a river. While combining asana with a sport that comes from surfing may not seem like an authentic yoga practice, this modern way to embrace ancient philosophies continues to gain popularity as yogis discover its many physical and mental health benefits.
Connection
Science confirms being outdoors improves your well-being. Practicing yoga outside connects your vision with the beauty of nature, your breath with fresh air, and your body with the floating sensation of being on the water. Connecting with nature alleviates the heaviness of life we all feel at times.
Mindfulness
Yoga on a paddleboard, practiced at a slower pace, strengthens your proprioception, or the awareness of your body in space. You may be able to correctly place your foot without conscious thought when you’re on a floor, but you will pay close attention to every movement on a paddleboard so you don’t fall in. This mindfulness keeps your focus in the present, or the here and now.
Balance while moving
Flowing through poses on a paddleboard that moves with the wind and current requires you to engage your muscles differently than you would on a stable surface. Your core will especially feel the effects of the modifications required to create balance in your poses.
Empowerment over fear
Seeing a great expanse of water, along with the very real possibility of falling in, provides a boost of adrenaline that isn’t normally present in a land practice. The extra focus and motivation relieve stress and creates a sense of empowerment applicable to all other areas of life.
Resilience and acceptance
When you do fall in, you have no choice but to climb back up on your board and try again – a life lesson in and of itself. Accepting you will fall in at some point grants you an opportunity to practice Aparigraha, or the Yama of non-attachment.
New perspective
SUP yoga brings new challenges to even the simplest of poses. If you have been practicing for some time, you might turn on autopilot as you do downwardfacing dog for the thousandth time. But even the most experienced yogis will approach yoga on the water with a beginner’s mindset, bringing new energy and a sense of empowerment to their practice. +
JENNIFER GOLDEN discovered yoga in 2007, when she dropped into a Minneapolis studio for an Ashtanga class and has been practicing ever since. She became an instructor in 2019 through the RYT 200 program at The Yoga Center Retreat and teaches Vinyasa and SUP Yoga there. Passionate about mindful movement, she uses her classes to encourage others to see beyond the physical aspects of yoga and embrace it as a lifestyle. Jennifer is originally from western Wisconsin and moved to Minnesota after high school. She lives in Minnetonka with her husband, two sons, and their two pet rabbits. When she’s not on the mat or the paddleboard, she loves traveling, reading, watching movies, and eating chocolate.
BRAIN-BOOSTING YOGA BY AMY ZELLMER (SHE/HER)
Have you heard the saying: “Neurons that fire together, wire together?”
OK, maybe I’m the only neuro geek in the room, but that is exactly what we do in a brain-boosting yoga practice. When neurons wire together, neuroplasticity happens … which is critical for our brains as we begin to age. Neuroplasticity is our brain’s ability to adapt and create new pathways, especially important for anyone in cognitive decline.
Did you know after the age of approximately 25, our brain begins declining? So when I say “as we begin to age,” I am referring to anyone in their late 20s on up. Everyone needs to be concerned about their brain health, no matter their age, because if your brain isn’t growing, it’s declining.
By forcing the left and right brain hemispheres to work together in brainboosting yoga, while purposefully confusing the brain and challenging it to learn new information, we keep our brains functioning at their highest level — and neuroplasticity happens.
Yoga, in general, will help you feel more at ease and build endurance. When we focus specifically on brain-boosting yoga, we create changes in our brains, bodies, and lives.
Strategically using contralateral, cross lateral, midline, and gaze stability exercises in conjunction with “resetting” poses (such as gentle forward folds) and breathwork, we give our brains important neurological information.
Neurological information:
•Proprioception (where we are in space) • Visual-spatial awareness • Vestibular input • Parasympathetic activation (“rest and digest” mode) • Improved vagal tone • Nervous system resilience
Every BODY really can do yoga, regardless of size, flexibility, ability, and injury. I use a slow, gentle, and intentional brain-boosting yoga style. If you have balance or mobility issues, you can get the same benefits by doing the practice seated in a chair. The key is consistency … you can’t just try it once and say whether it worked or not. You need to practice consistently to give your brain a chance to develop neuroplasticity and create lasting changes.
Benefits of brainboosting yoga include:
•Improved flexibility • Increased strength • Better balance
•More restful sleep • Improved relationships (think: less conflict because you are less stressed) • Enhanced mobility • Calmer sympathetic nervous system (getting you out of “fight or flight”mode) • Creating neuroplasticity (critical for our brains as we age) • Improved gut function 1 Begin in a wide stance with your right foot forward and left foot back. Square your hips to the front foot and place your right hand on your hip. With slow and controlled movements, inhale as you lift your left arm overhead while bending the right knee. As you exhale, straighten the leg and lower the arm. Do 5-7 cycles on the right side, and then turn to the side of your mat with your hands on your hips and do 1-2 slow forward folds. Turn to the left and repeat on the left side. 2 Begin in mountain pose, and then cross the right leg over the left with the right foot on the floor next to the left foot. Cross your arms across your chest, hugging your shoulders. Breathe here for 1-3 minutes … you may close your eyes or gently lower your gaze to the floor. Uncross your legs and arms. Shake your body for 1 minute before repeating by crossing the opposite leg and arms. 3 Begin with your feet slightly wider than hip-width, hands on your hips. As you inhale, raise your right arm overhead and continue into a lateral bend to the left. Exhale as you release your arm back down to the side. Repeat 5-7 times on this side, taking a minute to shake your body before repeating on the other side.
AMY ZELLMER is Editor-in chief of MN YOGA + LIfe Magazine and The Brain Health Magazine. Amy has a passion to spread the message that yoga is for every BODY, regardless of size or ability, and a mission to raise awareness about the devastating consequences of TBI. She has her 500RYT, and is certified in trauma-informed yoga, LoveYourBrain yoga, and Yoga For All. She is also a Reiki Master. In her free time, Amy enjoys road-tripping across the country visiting National Parks.
PICTURED ARE A FEW POSES YOU CAN TRY AT HOME:
4Begin with your feet slightly wider than hip-width. Bring your arms straight out in front of you, grasping your hands with the thumbs pointing up. Focus your gaze on your thumbs as you slowly rotate your body to the right, back to center, and then to the left. Repeat 5-7 times. 5 Begin in table top pose on all fours. With slow and controlled movements, inhale as you extend your left arm in front and your left leg to the back (you may rest your foot on the floor if you’re unable to hold it up without shifting your hips). As you exhale, bring your arm and leg back to neutral. Repeat with the right arm and left leg. Do this 5-7 times with each side. +
