Prima Laugha-rina

When I was young, I did ballet, and like many young girls (and some boys), I loved it.  I had high hopes of living in New York City one day and dancing professionally, no doubt mentored by Barishnykov or the elegant, eclectic troupe at Alvin Ailey.  I would wear tattered jeans over my tights and live in a studio apartment (which, at the time, conjured up visions of an urban dwelling that resembled a spacious dance studio with an open layout and hardwood floors . . . oh, the irony).

In truth, a studio apartment is a shoebox; I could never live in NYC (the Yankees play there), and I'm built more like a beach volleyball player than a ballerina (without an ounce of volleyball related skill), not to mention my second toe is abnormally long and, therefore, a nuisance in pointe shoes.  I digress . . .  I loved ballet, and soon after I stopped dancing regularly in high school, I started doing yoga.  At that stage, my flexibility came in handy, and I naturally gravitated toward yoga's gracefulness and precision.  And, I haven't danced since.

While I've toyed with the idea of an adult ballet class here in Boston (heck, I live a few pirouettes away from Boston Ballet), I never make it past the mental check list of "where does one buy ballet shoes?" and "how ridiculous will I look in a leotard?"  

Fortunately, I was able to bypass the check list and experience a glimmer of my ballet days last night at the gym.  Yup, the gym.  Perhaps you've noticed that ballet-inspired workouts are leaping into popularity right now.  Some are fused with weights such as Equinox's Barre Burn or yoga and pilates (a la Barre3- Madonna is a fan), and all aim to let you plie your way to long muscles and a tutu-worthy tush.

I had a blast.  I looked ridiculous.  I can't wait to do it again.  

Reader Query: Pre-Workout Breakfast

One reader can't stomach breakfast before working out. Om Gal loves breakfast! Here are some stomach-soothing, workout-fueling tips. Readers, please add your own!

Hi,

Love the blog! With great apprehension, I realize I must become a morning workout person. In the past this usually meant a couple of dedicated mornings followed by a "sleeping in" day as a reward . . . followed by, well, more sleeping-in days . . . But now that I have a busy preschooler to take care of, the afternoon/evening workouts just don't fit in the schedule and my body is starting to reflect that! A major stumbling block for a morning workout has always been food. Food has absolutely no interest for me first thing in the morning, but with nothing in my stomach, my workout doesn't get too far. Any suggestions for a morning snack that won't repulse and will give me a little energy boost until I can have a better breakfast?

Thanks,

Carolyn

Hi Carolyn:

BRAVO to you for making the adjustment in your schedule to fit in exercise, especially when you would prefer to be doing other things, like sleeping. I can relate. I workout in the early a.m. only out of necessity. Otherwise, I, too, would rather be snoozing while saving my yoga practice, run, or gym session for the evening.

Proper nutrition is imperative for energy during the day and particularly during periods of physical exertion, and the old adage holds true that breakfast is the most important meal. However, you don't need to make yourself nauseous before a morning workout by eating when you're not jazzed by the idea of food. A small snack should suffice until you can eat a substantial post-workout meal. One helpful tip might be to pay closer attention to your dinner the night before. If it's hearty enough, with plenty of carbs and protein, you'll have some extra fuel to burn in the morning.

Here are a few more non-nauseating tips to try:

• Bar low energy from your workouts. Energy bars have come a looooong way from their original cardboard-tasting brethren, and now, many brands make smaller, snack-friendly sizes, such as Clif and Luna. Perhaps test-drive a few flavors in the afternoon (this taste test could be fun for your pre-schooler too) so that your stomach is more likely to cooperate in its sensitive, morning state.
• Shake things up. Shakes and smoothies are an easy way to get necessary nutrients. Like bars, several come in smaller, more chuggable or portable sizes. Muscle Milk, for example, makes a Light version in a juice box size that you might enjoy. If you can manage juice (though for some it's too acidic), Odwalla and Naked make mini products, perfect for grabbing on-the-go and combining with a piece of whole grain toast and nut butter, banana, or a scoop of granola. YogaEarth is a new line of products mixed with water or juice [disclosure: I'm on the board] that provide potent nutrients and sustained energy. For you, I would recommend Balance before a workout.
• Switch your milk. Rice or soy milk could make cereal more palatable. During marathon training, I found that my own sensitive stomach fared best on rice milk and Grape-Nuts before a long training run.
• Redefine breakfast. For some, the unappealing part of breakfast food is the "breakfast." If so, branch out to foods not traditionally eaten for breakfast. This is daring for a tender tummy (so if simply reading this point makes you cringe then you have your answer), but you might give it a try. For example, I sometimes love miso soup and rice for breakfast.
• Trick yourself with a treat. Endurance athletes know well the stomach-churning affects of eating right before a workout or while working out, which is why there's a whole category of foods made to taste like sweet treats while being easy to digest. Sport Beans, Clif Shot Blocks, and Honey Stinger Chews (added bonus: Stingers are organic) pack a good dose of energy without upsetting intestines. Remember: these options do not constitute breakfast, but they could tide you over till your post-fitness feast.

I would venture to guess that the awesome and active readers of OmGal.com also have some suggestions. Many are skilled yogis, elite athletes, and topnotch nutrition experts in their own right.

Friends: tell us your favorite pre-workout or yoga meals?

5 Yoga Poses for Swimsuit Season

Do you remember having a favorite outfit as a kid? A prized article of clothing (perhaps a party dress or Little League jersey) that you would have worn every day of your life if possible?

Mine was a Miss Piggy bathing suit. I wore it all the time. I wore it to the beach. I wore it while jumping through the sprinkler. I wore it around the house in the middle of winter. For me, happiness and high fashion were captured by a pig wearing pearls and a boa.

Stories of women (young or old) enthusiastically donning a bathing suit 365 days a year are few and far between, so I thought this one was worth sharing . . .

More than likely, both gals and guys become a tad wary of stripping down to bikinis and board shorts at the start of each beach season. To help soothe the angst and slim your "asana," here are my 5 favorite yoga poses for summer.

1. Utkatasana Modification for Lean Legs: Traditionally, utkatasana (also known as chair pose) is done with both feet together and an upright chest position. The variation below is different, to inspire a bit more dynamic action in the legs and additional length in the torso and spine. To really cook your thighs, see how long you can stay in the lowest point of the posture. Be sure to breathe deeply using ujayi, which, coincidentally, sounds a lot like the waves at the beach.

2. & 3. Yoga Inspired Abs for a Strong Core: Many styles of yoga build extraordinary abdominal strength, among these are Ashtanga, Anusara, Forrest, Iyengar, Power, and Vinyasa. Here are a few of my favorite abdominal strengthening movements--ideal for developing the core power needed for many arm balances and inversions, protecting your spine from injury, and counter balancing your backbends (e.g., dhanurasana (bow), urdhva dhanurasana (wheel), ustrasana (camel), etc.). While getting a svelte tummy is no day at the beach (it's hard work!), its benefits are both body-healing and eye-appealing.

4. Handstands in the Sand for Sleek Arms and an Adventurous Spirit: Tis the season to practice your arm balances without fear. Grassy lawns and sandy beaches (see above left) provide perfect opportunities to try poses that seem intimidating in a studio environment or dangerous on a hard surface. The added benefit is that these carefree poses make you feel like a kid--while sculpting strong arms to boot.

5. Padma Mudra for a Beautiful Heart: With all this talk of looking lovely while wearing less, it can be tempting to believe that beauty is an external experience. Not so, friends. If being beautiful and thin made people happy, tabloid magazines and reality TV shows, which make their billions by cataloguing the insecure, neurotic, and/or ugly behavior of beautiful and thin starlets, would cease to exist. Moreover, the primary purpose of yoga is not to chisel your booty but to reveal your own inner light- beautiful in all its calm and confident brilliance- to you, and to the world. Padma Mudra is a nice reminder of this.

Best wishes for a beautiful and blessed summer!

Rebecca

Yogi Fashion with Erin the Om Gal Intern

Meet Erin, the OmGal.com intern. This week she graduates from college, along with millions of other co-eds across the country taking part in commencement ceremonies in the month of May. Congratulations to all of them! A few details on OmGal.com's first intern: she's a yogi (a bit of a pre-requisite), former ballerina, and aspiring marketing maven. She's fond of Converse sneakers, lululemon duds (she works part-time at the Prudential Center store), and volunteerism. Instead of a typical spring break this year, complete with all the trappings of an episode of MTV's Jersey Shore, Erin washed up on the shores of Costa Rica for a one-week service project.

In summary, "Erin the Intern" is pretty flippin' awesome. I thought you might like to meet her.

I also thought you might like to scope out her killer sense of yoga-inspired style. Like many avid yogis and athletic types, she's often on the go from yoga class to dinner with friends, work to the gym, etc. I can relate and frequently ask my wardrobe to perform double duty: yoga pants as leggings, a favorite lululemon bamboo T-shirt under a blazer for work, and accessories galore to transform gear for working out, into going out.

For her unmasking on OmGal.com, Erin selected three outfits from her closet (along with a few items from mine), which easily convert from fitness to fashion and vice versa.

Work to Running . . .


Conceal slim-fitting running shorts with built-in underwear and a lightweight tank under a flowy yet modest sundress. Add a classic belt and loose cardigan for added polish at the office.



Dress (Anthropologie), cardigan (Anthropologie), Run Speed Short (lululemon), Run Swiftly Racerback (lululemon), belt (H+M).

Pilates to Out-on-the-Town . . . Black basics, such as a halter top and 3/4 length tights, for Pilates, yoga, or dance easily transform into a chic evening outfit by adding a colorful mini skirt, tailored blazer, strappy sandals, and sparkling accessories. "A blazer goes with anything," Erin declared during our photo shoot, which is how I feel about Indian-inspired gold bangles from Forever 21 (I wear them with everything). Erin rocks them, here, along with two other accessories: an H + M handbag and a yogi "mocktail" (water with lemon).

Blazer (J.Crew), Scoop Neck Tank (lululemon), Wunder Under leggings (lululemon; I wore these to run the Boston Marathon last year, in hot pink), skirt (Urban Outfitters), sandals (Aldo), clutch (H+M), bangles (Forever 21).

Yoga Practice to Lunch with Pals, Shopping, or even a Sox Game . . .

Nautical stripes instantly add a dash of playful preppiness and timeless style to any outfit. Meanwhile, a lightweight scarf updates the look, so that Erin doesn't risk looking too much like a sailor. These navy yoga pants are cropped to a length that flatters with sneakers or ballet flats, and the delicate camisole easily works on or off the mat, alone or layered with a tunic, hoodie, or jacket.

Abi & Joseph Stretch Camisole, lucy hatha power capri, T-shirt (Intermix), scarf (H+M), shoes (Converse; not shown), mat by Plank Designs, Om Gal messenger bag (sorry friends, this item is one-of-a-kind).

One-of-a-kind, much like Erin the Intern!


Did you enjoy meeting Erin or any previous posts over the years on OmGal.com? If so, take one click to vote in the 2010 Intent Web Awards in the Best Yoga & Fitness Blog category. Pretty please . . . It's good karma.

Reader Query: Yoga for Weight Loss After Injury

Hi Rebecca,
I got your email through the blog . . . Keep up the good work, girl.

I’ve got a question about my health: About eight months ago, I had a fall from the swimming pool knocking my spine against the edge, causing a minor slipped disc (affecting 2 vertebrae) – I’m feeling much better now with less pain. However, I’ve put on weight like mad, too, because of lack of physical activity. How good would it be for me to engage in yoga? Just thought I’d ask your opinion. Thanks!

Best Regards,
Nadi

Hi Nadi:

Thank you so much for reading the blog and seeking my thoughts on recovering from your spinal injury along with staving off weight gain. Yoga can support both these endeavors; however, the answer is less obvious than you might think.

Students often seek my input when trying to lose weight, and I happily oblige if there's excess weight to lose. My style of teaching is known for being vigorous and, by extension, an effective means of weight management, muscle toning, and more. An admitted fitness addict and lifelong athlete, I'll be the first to share a killer abdominal sequence around swimsuit season or illustrate how arm balance postures can be a fun substitute for lifting weights. Simply put, the asana practice is a topnotch resource for battling the bulge.

However, yoga is comprised of several other facets beyond asana (the actual yoga poses we practice), and I would argue that many of these endeavors are powerful tools for reshaping both your physical and/or energetic body. They include seven other "limbs" on the yoga path as stated in Patanjali's Yoga Sutras: yamas (one's attitude toward the world), niyamas (attitude toward self), pranayama (breathwork), prathayara (withdrawal of the senses), dharana (concentration), dyana (meditation), and samadhi (enlightenment). In other words, poses done blithely for the purpose of a slim waist or nice booty deprive us of yoga's most potent benefits, chief among these, Patanjali claimed, is cultivating the ability to "still the fluctuations of the mind."

While exercise is paramount to weight loss, and many styles of yoga are great forms of exercise, I believe that the psychological resources yoga provides are even more formidable tools for achieving a healthy weight and positive body image. Consider my personal situation, for example (one that I have not mentioned here before). I have been exceedingly active my entire life, beginning with swim teams as a little tadpole tyke through a stint in Division I athletics in college. I have a tall frame (5' 9") and am preternaturally muscular. I was always bigger and weighed more than most of my female peers growing up, so I exercised like a fantatic and was very limiting with my diet for most of my life. Despite this vigilance, I never felt thin. Fit, yes. Thin? No. According to some standards, I was overweight. After college, I started doing more yoga and gradually lost about 20 lbs.- ironically- without realizing it. I don't attribute this purely to the physical practice of yoga. Yoga became my predominant form of exercise, and, yes, it burns calories, but it wasn't more vigorous than the level of activity to which I was accustomed.

From the outside, it appeared that going to yoga class more often reshaped my figure. This isn't altogether false, but it isn't the whole truth either. Downward dog was not slimming my thighs nor garudasana sculpting my arms in some magical new way. Instead, I was gradually seeing and treating my body with greater compassion (characterized by ahimsa, one of the yamas). Yoga helped me to stop focusing on my weight and start making better, more mindful choices about nutrition (my diet actually became more inclusive rather than restrictive), sleep, and lifestyle. And, at the risk of sounding like a total flake, I was "talking" to my body differently. Instead of looking in the mirror and fixating on how my body didn't look, Why don't you fit into these jeans, you big-field-hockey-butt! I started noticing all it could accomplish, Holy crap, I'm strong! I can break up fights [I was a teacher in an inner city school system at the time] or even heave a vending machine off the ground when a snack gets stuck. Non-violence and vending machines: that is to say I was focusing on the important things . . .

While your spine heals, I encourage you to honor your body as it recovers, rather than judge its appearance. Acknowledge how it avoided what could have been a grave injury. Accept that it may have held onto added weight to protect you for a time. And, understand that our bodies are ever-changing. Now that you are better, you're free to experiment with all kinds of fun and liberating styles of movement, including, yes, yoga.

Truthfully, a vigorous vinyasa style of practice will shed weight quickest; however, I would recommend that you start more gently and let the proverbial scales fall where they may. Focus, instead, on the non-physical "limbs" of the practice mentioned here, such as meditation and pranayama, which teach a deep inward listening and the invaluable skill of being present.

I believe that our bodies know what to do when they need to do it: when to eat, how much, when to exercise, when to rest, when to moderate, and when to indulge. The power of yoga allows us to tap into this instinctual knowledge and reveal our best selves to the world, regardless of the size of our jeans.

Love and "light,"
Om Gal

2010 is 30% Complete . . . Time to Revisit Your Goals

2010 is 30% complete, which means it's a great time to re-evaluate, recommit, or re-energize your goals. The following Ten Healthy Things To Do in 2010 might be a helpful place to start. The original post appeared here and contains additional photos. How are you faring so far with the goals you set earlier this year? What are the major challenges? Tell us about your triumphs. Add your own inspiring suggestions to the top 10 list below.

1). New Year; new asana. If you want to broaden your understanding of yoga, try a new style this year. If you're a dedicated ashtangi, drop into a Restorative, Yin, or Kripalu class. Worship at the sweaty throne of Bikram? Refine your alignment in Iyengar. Love the fast pace of Baptiste or Vinyasa? Experiment with longer holds in Forrest yoga, greater emphasis on philosophy with Jivamukti, or heart-centered intention in Anusara. The purpose of practicing yoga is to evoke balance in our lives, thus it's important to inspire balance by including some variety in our practice.

2). Less reality TV; more reality. Look, I don't want to be a downer, but too much TV over-stimulates your brain (especially before bed), fattens your ass, saps your creativity, and erodes the personal, one-on-one relationships with real people that matter in your life. This year, watch the shows that inspire and entertain you, but cool it with the incessant background noise, relentless channel surfing, and late-night brain drain.

3). Forgive someone. Speaking of real people . . . They make mistakes. Big ones. Hurtful ones. Unforgivable ones. Forgive them anyway. Besides being the compassionate thing to do, it's crucial to your health. The anger we feel toward others, if allowed to fester, pollutes our thoughts, and as the Buddha once explained, "All that we are is a result of what we have thought."

4). Make this your mantra: Eat whole foods. You can eat at the grocery chain Whole Foods too, if you like, but that's not what I mean here. Whole foods are characterized by being as close to their natural, original states as possible. Skip the latest diets, swearing off carbs, and counting calories. Eat real food; think about where it came from; know how it got to your plate. Savor each bite. Eating mindfully will change your life and your body. Promise.

5). Get thee to Goodwill. Most of us have too much stuff. Get rid of what you don't need; give it to someone who does. It's a wonderful way to create space, physically and psychologically.

6). Turn your world upside down. If you only do one yoga pose all year, make it an inversion. If you're familiar with uttanasa, viparita karani, shoulder stand, and downward dog (your head is below your heart in all of these poses, directing fresh blood to your brain), perhaps set an intention to learn more advanced poses such as headstand, forearm stand, or handstand. These potent postures provide immediate shifts in perspective and are among the most effective asanas you can perform.

7). Get acquainted with karma. Making resolutions to be a better person in the coming year are nice, but they don't mean squat until you take action. The word karma actually translates to mean "action." To that end, good actions beget good actions and negative ones do the opposite. If this is the year you plan to take action in your community, help others in need, or volunteer for a cause in which you believe, quit talking about it. Find your focus, and take action.

8). Skip town. Taking a mental holiday need not be expensive or time-consuming, but it's important to get a change of scenery on occasion. Maybe you spend a weekend in the mountains, drive to the beach for a day, or simply take a walk in a different part of town. Experiencing new places and people keeps us young.

9). Write it down. No matter what your goals are, you are more likely to achieve them if you write them down. Trying to lose weight? Keep a food diary. Need to get your personal finances in order? Write down everything on which you spend money over the course of a month, then strategize where you can make improvements. Hoping to cultivate a better relationship with someone special? Send them a hand-written, heartfelt note. Writing things down allows us to see the truth in black and white, and that is the most powerful step toward change.

10). Meditate. It always helps. It never hurts. It costs nothing. It improves everything.

Ab-solutely Psyched It's Friday?

Strengthen your core with this yoga-inspired abdominal exercise. Having a strong center protects your spine and supports arm balances and other yoga poses . . . and makes a swimsuit more flattering (just saying). Be sure to pull your abdomen down toward the mat the entire time. Your head and shoulders stay grounded as well.

If you have any history of back injury or are just starting out, please be sure to modify. This is advanced abdominal work and should be done slowly at first. Start with 3-5 repetitions and work up to 10-12.

Mastering Yoga for Golfers

This week marks the annual opening of the most storied golf tournament in the world, the Masters, with yesterday's practice round kicking off the high profile, high stakes festivities. Winners of the Masters immediately join the estimable ranks of golf lore’s finest. It’s the most coveted win in the sport, with the most coveted prize—the green jacket, not to mention a hefty winner's purse.

For one golfer, the stakes are higher than usual this year, as the 2010 tournament marks a return to the game for Tiger Woods, the world's most famous (and now infamous) golfer. In case you missed it, Woods took a break from golf for about 4 seconds, largely during the off season, to tend to the personal and public fallout following his recent sex scandal.

Since breaking the story, my blogging brethren have covered and commented on these events ad infinitum, along with sports analysts, members of the media, and just about anyone with a Twitter account (#TigerWoods was among the top ten trending topics in 2009, and the scandal didn’t even break until late November of last year). I’ll leave the commentary to those who are more qualified, more snarky, and/or more invested.

I don’t want to talk about Tiger Woods.

However, in honor of the Masters this week, I do want to talk about golf—specifically, how yoga can help golfers of any level, from amateur to elite, improve their game. Upon the request of a pro golfer pal, I’ve developed a yoga program to meet the unique needs of golfers. The objectives of the program are captured by a simple acronym that I created called F.O.R.E., as in the command a golfer might yell upon hitting into another group of players. If we ever hit the links together, you will surely hear this one on occasion . . .

F.O.R.E. stands for Focus, Openness, Rotation, and Efficiency, representing the four key elements of a yoga practice that supports and enhances one’s golf game. Below, you’ll find an example of each element of my program and how to master it on your own.

Focus: Any golfer knows that vision is paramount to success on the course. From lining up a putt to aligning your eyes properly before, during, and after your swing, your eyes are a powerful way of gathering information, adjusting biomechanics, and focusing energy. Yoga is no different. The Sanskrit word drishti refers to the focus and power of one’s gaze. To practice this concept, try keeping your eyes open during meditation. Set them on a steady point on the floor; let them be soft and relaxed, and see how your brain responds to having a visual anchor. Add the uninterrupted flow of your breath, and you'll immediately feel your nervous system become steady and energy level sustainable. Next, apply this principle to the ball during play.

Openness: Golfers, like most athletes, seek yoga as a way to improve flexibility. For golfers, key areas of the body to open, stretch, and expand include the hamstrings, hips, lower back, shoulders, neck, chest, and hands. To get you started, here's a great series for the hips, using a foam roller, a helpful and cost effective piece of equipment for athletes.

Rotation: Creating space and strength in the torso is essential for golfers who rely heavily on their ability to rotate through their golf swing seamlessly. Tightness and imbalance in the body translate into a choppy swing, and a choppy swing translates into crappy golf. A seated twist (shown above and explained here) is a very easy movement and an important posture for golfers. For added strength in your core, check out the following abdominal exercise (video).

Efficiency: The most essential element of yoga and golf is the same. Meditation. In its most distilled form, meditation is the skill of being aware in the present moment. When we are present, we are always more effective, as golfers, yogis, and people. Golf is a fickle game—even maddening at times; the best golfers know this and accept it. They train their minds to adapt to obstacles (physical or metaphysical), thereby becoming more aware and efficient in a given moment. It’s widely understood that you cannot excel off the next tee if you are still focused on the frustration of being in a bunker on the previous hole. Here's one of my favorite meditations, geared toward soothing nerves, creating a feeling of trust, and developing a sense of grounding. Yogis and golfers, both, meditate to find greater peace and efficiency on their course.

Whether you're watching the Augusta action on TV this week or hitting the links this season, happy golfing, om guys and gals!

Reasons Not To Do Yoga

If I didn't do yoga, I would have a lot more closet space.

This realization came to me over the weekend, as I migrated my apartment from one corner of Boston to another, with staggering amounts of yoga gear in tow. One might assume that yoga clothes are fairly portable, light, and unobtrusive, which is true . . . to a point. I exceeded that point many moons ago, and, now, I have enough Lycra to outfit a small army-- albeit a stylish, non-violent one.

And, this is after I thoroughly purged my wardrobe, donating bags and boxes (and more bags and boxes) of gently worn tanks, tees, jackets, and Groove pants* to Goodwill, good pals, and Om Mama, who loves my hand-me-ups, as she calls them. Nevertheless, there I sat on Sunday, on the floor of my new closet, in my new apartment, utterly perplexed at how anyone fits an entire wardrobe within these confines. Embarrassingly, my excess of athletic apparel did not occur to me initially. Athletic wear is pragmatic, I thought. You can't do yoga in jeans. Trust me I've tried. (No, really, I forgot yoga pants once and did a hot yoga class in the jeans I was wearing. Not recommend).

Then, it dawned on me; half my closet is reserved for clothes created for sweating, thereby prompting the realization that if I didn't exercise, I'd have a heck of a lot more room for "real" clothes, acceptable for, say, wearing to dinner or the theater. Think of the possibilities! I could curate a swanky shoe collection or buy lots of fedoras. One can never have too many fedoras.




I'd also have more room in my schedule if I didn't exercise, with all those blocks of time made available after wrestling them free from 90-minute yoga classes, 7-mile runs along the Charles River, hours spent at Equinox taking group fitness classes with elaborate routines to make me look like some gangly, uncoordinated, Steve Urkel in spandex . . . Consider what I could accomplish with actual spare time! I'd pen a novel, dedicate more energy to philanthropy, improve my knitting skills, or maybe just eat lots of pancakes on leisurely Sunday mornings sans the urge to bolt out the door for yoga class.

No sooner had I entertained this little daydream of vast amounts of closet space and free time (and pancakes), when I settled upon the following reality:

If I didn't do yoga, I'd be a miserable, crazy wretch. Without an outlet for stress or steady source of healthy endorphins, I'm sure I'd fill my new found closet space and spare time with less productive substitutes. Admittedly, I could stand to streamline my material possessions (most of us could). This action represents a type of yoga practice, itself. Aparigraha, one of the yamas of the eight-limbed yogic path, encourages yogis to examine attachments to worldly goods, not to hoard wealth, and to neutralize desires to acquire wealth.

I simply wouldn't be who I am without yoga and physical exercise, and I think there are worse things than being a yoga clotheshorse. Plus, you wouldn't want to read an entire blog dedicated to fedoras and pancakes, would you?

Photo: Sadly, that's not my dog. It's my pal and fellow yoga teacher Chanel Luck's. It is my fedora.

Yoga Helps Runners Stay Injury Free This Spring

With tomorrow marking the official start of spring* (who doesn't love spring!), many active types are feeling an additional springiness in their step. Yesterday, the Northeast experienced temperatures in the mid 60s, providing near perfect conditions for an array of outdoor activities, including running. For novice runners, this weather offers added motivation to get outdoors and greet the season with fresh air in your lungs and newly thawed ground beneath your feet.

For serious runners, this weekend kicks racing season into high gear with the L.A. Marathon and NYC half marathon, among many others. Here in Boston, the countdown to Marathon Monday has officially begun, with runners taking to the streets to squeeze in their final long training runs before April 19. (Though I won't be out there this time, I'm running with you in spirit!). Fundraising season, too, is in high gear, with many runners opting to raise money for local and national charities such as the Dana-Farber Marathon Challenge Running Team, a cancer-fighting behemoth that has raised more than 30 million dollars in the past two decades. The team's coach, Jack Fultz and champion of the 1976 Boston Marathon, is an OmGal.com reader, who even dropped in on a yoga workshop of mine last year to prep yogi/runners for race day and talk about the psychological parallels between racing and yoga. He's Om Gal's go-to resource for running tips and insight, like his knee-preserving, calorie-scorching, running-simulating indoor running workout (one of my favorites), shown here.

Speaking of workouts, whether you are a recreational runner, Marathon Mama, or elite athlete, yoga is a perfect complement to your training. It helps keep you healthy and free of injury as you prepare to lace up your sneakers this spring, for a casual jog after a long winter hibernation or the culmination of months of arduous training. The video below, shot at Stil Studio in Dedham, MA before my Yoga for Runners Workshop last month, by Nabil Aidoud of FiVi.com, includes a few of my thoughts on how yoga can keep athletes fleet of foot this spring and beyond. [File under: Friday, I'm in Love with Spring!].

*In addition to being the first day of spring, tomorrow also marks Official Om Bro Day, as my "baby" brother turns 27. Happy birthday, Reece!

Issues Weighing on a Yogi's Mind

From my earliest days as a yoga teacher in health clubs in the early aughts, I became accustom to fielding questions from students after class. Typically, they went something like this:

Why does this hurt when I do that?

Why do I sweat so much?

Why can't I do wheel?

What does namaste mean?

Why are my handstrings so tight?

Is it OK to do yoga if I have my period?

How do I practice yoga on my own, at home?

Why do I hate half pigeon?

I came to enjoy and anticipate these questions and many others. I loved how eager my students were to learn and the feeling of sharing helpful hints to make their practices more pleasant and productive. If I didn't know an answer, I researched it so that I could offer better information in class the following week or the next time someone asked.

Then, the oddest thing happened. A very simple question stumped me.

What do you eat? The question came from an earnest 20-something female student.


Huh. Did she mean for breakfast? I wracked my brain . . . A massive smoothie and a granola bar en route to class I recalled. After my marathon teaching stint that morning (two classes in two different locations with a 40-minute walk in between), I planned to meet a pal for a Thai lunch on Newbury Street, where we'd share my all-time-fav fresh rolls, and I would likely order a bowl of tofu, vegetables, and noodles the size of my head. Is that what she meant? Did I get the answer right . . . What do I win?

I searched the woman's face for some hint of information. What. Do. I. Eat. Why was this so perplexing? And, why is it interesting to her? Then it hit me: she probably wants to become a vegetarian! I talked about ahimsa in class today, and she's curious about how to put that guiding yogic principle into practice as it relates to her diet. I was thrilled to help, albeit a tad sheepish. Predominantly vegetarian since the age of 9, I'd recently wandered into exceedingly pescetarian territory. I worried the vegetarian police might be lurking and not wanting to mislead, I copped:


Um, well, I'm mostly vegetarian, but lately I've been eating dairy and even some fish . . . energetically that seems to work better for my body. Ultimately, I think people need to make mindful choices that work best for themselves . . .

I trailed off upon noticing the boredom that swept over my student's face. This was not the response she was seeking.

No, I mean, what kind of diet are you on, she clarified. Admittedly, I bristled at the word. Diet? I don't know, the eat-when-you're-hungry diet?

It was the age of Atkins, and I wanted as much distance from that sort of harebrained, extremist nutritional nonsense as possible. (Sure, eat a bacon double cheeseburger sans the bun, but don't have a piece of fresh melon because there's too much sugar or carbs or whatever? WTF!). Having only recently graduated from college in the debutante filled south and previously boarding school in New England, pressure-filled environments where eating issues among impressionable women can run rampant, I knew all too well the sensitivity of situations wherein one woman (intentionally or unintentionally) pedals her eating habits, insecurities, or beliefs upon others. I can't remember precisely how I answered my student's hunger for dietary advice, but hopefully, it included something like this:

Yoga helps us appreciate our bodies as being vehicles of the spirit. We learn to practice compassion toward our bodies and feel present within our own skin. It's certainly possible to lose weight by doing yoga, through the exertion of asana practice but more likely by making mindful lifestyle choices, including what to eat and when. If we're present in our bodies, tuned into our emotions, and thinking clearly with the help of yoga and meditation, then suddenly, eating a pint of Chunky Monkey ice cream after a bad day doesn't make much sense. It doesn't make your boss more bearable, absolve your parking tickets, or fix your relationships, does it? That's not a diet, merely awareness.


But more than likely I cracked an awkward joke and recommended lots of vegetables. Some eight years after grappling with a student who hoped to learn the magic bullet of weight loss through a yoga lifestyle, I still feel uneasy when I hear students and teachers promoting and evangelizing specific diets, nutrition regimens, detoxes, cleanses, fasts, and so on. It's not that I don't think they can be done safely and have myriad benefits, it's just that I worry about the intentions behind anything so rigid or absolute as not eating whole categories of foods, permanently swearing off meals cooked above a certain temperature, or subsisting on liquids for multiple days. Instead, I prefer the simple advice of the likes of Michael Pollan, author of In Defense of Food, "Eat food. Not too much. Mostly plants." Or, my mom, "Don't eat just because you're bored." Or, my own initial instincts, "Eat when you're hungry." What do you think?


Have you experienced any of these feelings in conjunction with your yoga practice? Have you ever worried that students or teachers around you were being motivated by unhealthy intentions? Do you think yoga studios and/or teachers should attempt to influence students' eating habits? Please share your thoughts by commenting. As always, I am grateful for your willingness to share.

Yoga for Runners

Experience a fun workshop at a new studio! Runners, yogis, and runner/yogis of all levels are invited to join me for a special, personalized class to complement your current athletic training. See how yoga prevents injury, creates opportunities for purposeful rest, enhances body awareness, and provides a mental edge in competition.

What: Yoga for Runners Workshop

When: February 27, 2010, 2:00-4:00 p.m. (preceded by an Alexander McQueen for Puma Trunk Show)

Where: Stil Studio, Legacy Place, Dedham, MA

How to Register: www.stilstudio.com

Reader Query: Starting a Running Program

Dear Om Gal:

I recently (as in 2 minutes ago) allowed myself to be coaxed into doing a triathlon relay. It is in memory of a dear friend and incredible clinician who did Olympic distance ones and recently passed away about a month ago. I am going to participate in the run.

The truth is, I don't run. Not even a little bit unless someone is chasing me. Could you please give me some suggestions on how to start? It seems obvious. Place foot left, right, left right and repeat. But I want to do it without injury (i.e. making a total a$$ out of myself).

Thanks a million.

Sincerely,

-I'm not into Tris but I'll try.

Dear Not into Tris But You'll Try:

Congratulations on committing to an athletic endeavor that will honor the memory of a friend and make you stronger in more ways than you realize now.

In truth, becoming a runner is as simple as you say: place foot left, right, left, right and repeat. However, simple is not synonymous with easy. Without knowing your time frame or distance, I can’t be too specific about a recommended training program. However, here are 5 essential tips to help make your journey to the starting line easier and ensure that you are ready for race day when it arrives.

Get the right shoes. Different shoes perform better at different distances, on different terrain, and in conjunction with different body types, so before you kick your training program into high gear, make sure your gear can fall in step with your goals. Many running stores are staffed with veritable human encyclopedias of the latest gear. Marathon Sports in my hometown of Boston epitomizes this service, where its team can analyze your gait, assess your needs, and recommend the right shoes to carry you to the finish. Runner's World magazine also publishes a thorough overview of the best sneakers on the market each year.

Start slow. My guess is that you are likely racing at the Sprint or Olympic triathlon distance, in which the running legs clock in at 3 or 6 miles respectively. Either way, you’ll need to begin by running one mile. As long as you start slow (bearing in mind that you can walk if needed), this should be relatively painless. From there, you’ll slowly increase your mileage over several weeks. Your pace is unimportant, just keep putting left foot in front of right, right in front of left, and repeating.

Go steady. Over time, your pace will naturally increase (and your need to walk will decline), provided you steadily and consistently stick to a schedule. There’s no need to overdo it, but schedule a few days of running each week and adhere to them no matter what. Crappy weather, crappy day at work, crappy night’s sleep: No excuses. Maintain the training schedule as best you can.

Cross-train to stay healthy. Of course you shouldn't stick to a running program if you are injured or ill. Instead, opt for cross-training activities such as yoga or swimming to let your body recover. Furthermore, you’ll be less prone to injury if you cross-train from the start. Most importantly, cross-training combats boredom, a pesky obstacle to any workout program.

Remember: not all miles are created equal. Sometimes, you cruise. Sometimes, you crawl. Sometimes, your miles are highly efficient masterpieces of graceful movement. Sometimes, you slog along, counting the minutes until you can check another training run off your list. Love it or hate it: this is the nature of running. Don’t despair when you have an off day. Don’t rest on your laurels after totally crushing it. Not all miles are created equal. Some are easy; some are hard. All are part of the journey, each one preparing you for your race in its own way.

Best of luck to you. May you have a healthy, happy, and inspiring run. And, on behalf of all the runners out there, welcome to the tribe, my friend.

Om shanti,

Rebecca

10 Healthy Things to Do in 2010

1). New Year; new asana. If you want to broaden your understanding of yoga, try a new style this year. If you're a dedicated ashtangi, drop into a Restorative, Yin, or Kripalu class. Worship at the sweaty throne of Bikram? Refine your alignment in Iyengar. Love the fast pace of Baptiste or Vinyasa? Experiment with longer holds in Forrest yoga, greater emphasis on philosophy with Jivamukti, or heart-centered intention in Anusara. The purpose of practicing yoga is to evoke balance in our lives, thus it's important to inspire balance by including some variety in our practice.

2). Less reality TV; more reality. Look, I don't want to be a downer, but too much TV over-stimulates your brain (especially before bed), fattens your ass, saps your creativity, and erodes the personal, one-on-one relationships with real people that matter in your life. This year, watch the shows that inspire and entertain you, but cool it with the incessant background noise, relentless channel surfing, and late-night brain drain.

3). Forgive someone. Speaking of real people . . . They make mistakes. Big ones. Hurtful ones. Unforgivable ones. Forgive them anyway. Besides being the compassionate thing to do, it's crucial to your health. The anger we feel toward others, if allowed to fester, pollutes our thoughts, and as the Buddha once explained, "All that we are is a result of what we have thought."

4). Make this your mantra: Eat whole foods. You can eat at the grocery chain Whole Foods too, if you like, but that's not what I mean here. Whole foods are characterized by being as close to their natural, original states as possible. Skip the latest diets, swearing off carbs, and counting calories. Eat real food; think about where it came from; know how it got to your plate. Savor each bite. Eating mindfully will change your life and your body. Promise.

5). Get thee to Goodwill. Most of us have too much stuff. Get rid of what you don't need; give it to someone who does. It's a wonderful way to create space, physically and psychologically.

6). Turn your world upside down. If you only do one yoga pose all year, make it an inversion. If you're familiar with uttanasa, viparita karani, shoulder stand, and downward dog (your head is below your heart in all of these poses, directing fresh blood to your brain), perhaps set an intention to learn more advanced poses such as headstand, forearm stand, or handstand. These potent postures provide immediate shifts in perspective and are among the most effective asanas you can perform.

7). Get acquainted with karma. Making resolutions to be a better person in the coming year are nice, but they don't mean squat until you take action. The word karma actually translates to mean "action." To that end, good actions beget good actions and negative ones do the opposite. If this is the year you plan to take action in your community, help others in need, or volunteer for a cause in which you believe, quit talking about it. Find your focus, and take action.

8). Skip town. Taking a mental holiday need not be expensive or time-consuming, but it's important to get a change of scenery on occasion. Maybe you spend a weekend in the mountains, drive to the beach for a day, or simply take a walk in a different part of town. Experiencing new places and people keeps us young.

9). Write it down. No matter what your goals are, you are more likely to achieve them if you write them down. Trying to lose weight? Keep a food diary. Need to get your personal finances in order? Write down everything on which you spend money over the course of a month, then strategize where you can make improvements. Hoping to cultivate a better relationship with someone special? Send them a hand-written, heartfelt note. Writing things down allows us to see the truth in black and white, and that is the most powerful step toward change.

10). Meditate. It always helps. It never hurts. It costs nothing. It improves everything.

Happy New Year!

2009: Year in Review

A few of the year's highlights in this little yogified corner of the blogosphere . . .

It started with a radio appearance at the end of 2008 when I went on Mariellen Burns's show in Boston to chat about setting life goals and healthy intentions in 2009. It was great; I brought Mariellen an amaryllis plant; she joked about killing it on contact. We fielded questions from listeners and weighed in on everything from losing weight to finding a recession-friendly fitness program to starting a yoga practice and more. Then, some guy called in and went bat sh*t crazy on everyone. I'm not kidding. Click here to listen to the show.

Days after I enraged listeners, err, listener (singular), with my highly controversial statements regarding extremist ideas such as drinking plenty of water, we rang in 2009. I shared a post about making and keeping resolutions; President Barack Obama took office, and, soon thereafter, I took to the icy streets of Boston to begin training for my first marathon (Boston). Following my first 9-mile run through the infamous Newton hills, including the one they call "Heartbreak," I went home and cried. I'm not sure if it was the icicles that formed in my hairline as temperatures dipped into the single digits or the realization that Heartbreak "hill" is actually a series of four punishing, sloping inclines that stretch on for eternity, but I was rattled.

Always the entertainer, Om Bro provided comic relief with a wellness inquiry of his own (from a post in late January):

Om Bro: How do 3 a.m. shots of whiskey fit into your 09 health and wellness plans for me?

Me: Hmmm. By whiskey, do u mean “wheat grass?”

Om Bro: Sure, you can call it that.

Then, in February, I gave Cupid a piece of my mind.

In March, marathon training kicked into high gear, as did my fundraising for Fit Girls, the charity for which I ran. I co-hosted a party along with Lululemon to raise money for the running, reading, and community service programs that Fit Girls provides young girls, and I taught a Yoga for Runners workshop at A Little Yoga, one of many new studios that opened in Boston in 2009. Thankfully, I survived a 21-mile training run, the longest run of my life at the time, in the month of March. Check out the video footage of me- dazed and exhausted- icing my knees with frozen edamame. Resourceful , eh?

March also featured a helpful post called "Different Styles of Yoga Decoded;" it remains one of the blog's most highly trafficked articles and prompted lots of great comments from readers.

In April, I ran the Boston Marathon. The whole thing. I wish I had a triumphant photo to share with you here, but honestly, I look like a half-tranquilized horse on the verge of vomiting in just about every one. You may recall my om gal-pal Christina declaring, "There are no hero shots [in the Boston Marathon]." For the record: She's right.

In May, I revealed "Zen and the Art of Swimsuit Season," went on the radio again (this time on The Frankie Boyer Show), raved about a fun yoga flick called Enlighten Up! by another om gal-pal, Kate Churchill, and . . . [insert drum roll, please] . . . spent a day in the presence of His Holiness the 14th Dalai Lama. Here's the recap; photos and videos included.

Things heated up around here during the summer months. In June, I did my best Flashdance impression for a photo shoot for ShoestringMag.com, fielded a great question from a reader in Chicago about being a yogi and drinking alcohol, and got a little goofy in a video with one of my best yogi gal pals, fellow teacher Chanel Luck.

We also bid good-bye to Michael Jackson in June. May he rest in peace . . .

July delivered more insightful questions and feedback from readers, including how to handle grief through yoga. This post was picked up by the Boston Globe's website, Boston.com, and featured on its homepage. I was very grateful, still am.

August went like this: I turned 30 and met Deepak Chopra on the same day. It was a life moment. Enough said.

September marked the 3rd annual Global Mala event, celebrated on the U.N.'s International Day of Peace. My BFF requested some fitness advice on how to edge out her family in their own version of the Biggest Loser, and I cried every time I tuned into the actual show, along with the rest of the country. (What, you didn't sob at each weigh-in? Seriously? Have you no soul!).

I've neglected to mention it, but I started keeping secrets in October, such as the one about some new VIP private yoga clients on Boston's sports scene. Shhhhhh. I also explained why yoga is safe for sore knees, who are some of yoga's most influential pioneers, and what the heck yamas and niyamas are.

With November came a cameo appearance from Om Bro . . . and a spike in web traffic from OmGal.com's female-skewed audience. Coincidence? Hmmm.

Yoga for Athletes from OmGal.com from Rebecca Pacheco on Vimeo.

We closed the year in December with healthy snacks for weight loss, a killer gift giving guide for yogi types, and correspondence from my recent trip to Kripalu. Thank you, everyone, for reading, commenting, asking questions, becoming a Fan on Facebook, following on Twitter, passing along your favorite posts to friends, attending my workshops and classes in Boston this year, and so much more. You are among my biggest blessings in 2009. Now, let's raise a glass of kombucha, and set our sights on 2010!

If you have any requests for content you'd like to see in the new decade, things you liked in 2009 or didn't like, please comment. Om shanti!