Hey, Baby, What's Your Mantra?

A mantra is a thought or intention expressed as a sound.  These sounds include syllables, words, or phrases, which may or may not have their own translatable meanings.  "OM" is the most popular mantra.

A mantra can be said aloud, repeated silently to oneself (as in meditation), sung with devotion (as in kirtan and bhakti yoga), or visualized in written form.  Many Sanskrit mantras, such as Om Mani Padme Hum, a central mantra in Tibetan Buddhism, are often captured in art, beautifully written or carved on stones and sculptures, or incorporated into clothing, jewelry, and talismans.

A yoga student and Buddhist friend of mine generously brought this stone back from Nepal last year; it features Om Mani Padme Hum (a mantra without direct, translatable meaning but believed to encourage enlightened awareness) on one side and the eyes of the Buddha on the other.  It resides on the bookshelf above my desk, where I write.

Mantras anchor the mind during meditation, soothe or energize the body in times of physical challenge, and connect the soul more deeply to God or spirit.

And yogis aren't the only ones to incorporate mantras into their lives.  Athletes, for instance, often use mantras or affirmations to improve performance, which is nicer than steroids, don't you think? World-class distance runner Kara Goucher chooses a new word while training for each race.  Words like "confidence" and "fighter" helped Goucher maintain focus in grueling races at the 10,000 meters and marathon distances last year, according to an article in the March 2010 issue of Runner's World.  

I'm not running any marathons this week, but I've chanted Om Namah Shivaya and repeated Catholic prayers under my breath, over and over, on multiple occasions.  It isn't intentional, which is the interesting part, and I realize, now, how much the brain craves the structure and repetition provided by mantras, especially in difficult times, such as the loss of a loved one.  For me, it's been one small, silent outlet for staying calm and remaining present.

Do you use mantras, as a meditation tool, coping skill, or sports performance enhancer?  What are your favorites?    

A WTF Yoga Moment

Yoga practice has the potential to change our reality.  We step onto our mats feeling one way (tired, stressed, inflexible, sad), only to discover that reality can shift drastically through asana, pranayama, and/or meditation.  Quicker than one can say "namaste," we feel energized, peaceful, limber, and happy.

Unfortunately, this was not the case in a yoga class I attended recently.

Instead, I experienced one of the biggest WTF yoga moments of my life.  After 15 years of practicing yoga, witnessing my fair share of eyebrow-furrowing situations as both a teacher and student, that's saying a lot. There was the time a woman was forcibly removed from a class I was attending and banned from returning to that studio for life.  Then, there was the teacher who made a pass at me at a workshop.  Another poorly behaved yoga teacher who regularly vilified the dietary choices of students in class.  The person who showed up to a hot yoga class wearing jeans . . . Oh, wait, that was me.  I forgot my yoga pants, so I stubbornly did an entire class in my street clothes.  Not recommended.  I digress.

The above drama, debauchery, diet-policing, and denim-wearing aside, I've never quite experienced the simple shock that comes with hearing a phone ring in yoga class . . . wait, I'm not done yet (unfortunately, un-silenced ringers are common). . . watching a woman stand up from half pigeon pose . . . wait for it . . . yes, you guessed it . . . ANSWER HER PHONE, then proceed to walk the length of the yoga studio TALKING ON HER PHONE, at which point she presumably made herself comfortable in the studio's lobby and finished her call.

(Photo: Om Yoga Center, New York, NY)

In her defense, it's possible that this was a crucially important call.  Perhaps the person on the other line was incarcerated, or gravely ill.  Perhaps the woman is a surgeon who needed to instruct a nervous resident through open heart surgery while trapped in a broken elevator with a dying patient.

These are all possible scenarios.  But, not likely.

To her credit, the teacher kept her focus on the the rest of the class (comprised of about 40 other people in half pigeon, not on cell phones) and commented that we can only worry about ourselves.  She didn't go bat shit crazy in all the ways I was thinking about going bat shit crazy in that moment.  Fiercely protective of my students and the experience I help create for them in a yoga class, I honestly don't think I would have been so nonchalant.

I know it's not quite the same as answering one's phone in church, but it felt pretty close.  Yoga, above all, is a spiritual practice.

Days later, with the cell phone gaffe still fresh in my mind and visions of how I might have handled the situation had I been teaching, I happened upon some clarity from author and veteran yoga teacher, Judith Lasater, in her book Living Your Yoga:

How do you practice when the environment does not support you or is even openly hostile?  It would be easy to separate yourself from those who you decide are not on "the path."  If you relax your view, you may see that it is all one path and that we are all on it.


So, there we are: cell phone yoga lady and me, walking the same path.  You're there too, along with all your favorite om gals and guys and some not-so-favorite ones.  Toxic co-workers, estranged relatives, even your ex (yes, that one): they're all walking with us, at their own pace, down the same spiritual path.

How did I forget this!

We don't need to accept harmful or disrespectful behavior, but we do need to share the path with everyone.  I am so happy for this yogic reminder that I thought I'd share the story with you.  I want to share it with everyone I know.  Quick, somebody give me a phone.  I have some calls to make.

Share your biggest WTF yoga moments by posting a comment.   

Let's Talk About Sex, Yogis: Brahmacharya

As a general rule, I don't like sexy yoga. I concede that yoga can be sexy, and sex can be yogic, but I prefer that the two- yoga and sex- sleep in separate beds. To the likes of Naked yoga, Playboy yoga, and the mantra My yoga isn't about namaste, more like T&A, coined by former professional wrestler turned Yoga for Regular Guys founder Diamond Dallas Page, I say no, thank you. For me, there's something incongruous about combining asanas and ass-ogling.

Thankfully, The Yoga Sutras caution against the misuse of sexual energy. Brahmacharya refers to abstinence, and interpretations of this sutra vary widely, from celibacy to a more metaphorical definition relating to one's energetic commitment to the yoga path.

Evoking one form of brahmacharya, my friend Marc (a fellow yoga teacher), once asked the question, "What part of don't f--- your yoga students do you not understand?" He was referring to the caddish behavior of certain male yoga teachers. The comment was so blunt and, regrettably, accurate that I nearly laugh-snorted tea out my nose. However, there are many more ways in which we can observe brahmacharya to enhance our lives, relationships, and yoga practice. In other words, balancing your life through yoga, includes your sex life.

Most interpretations don't insist that we abstain from sex altogether, and even the ancient yoga scriptures make a distinction between the celibacy of ascetics and "forest dwellers," who retreated from society to meditate and practice yoga in solitude, and "householders" who maintained families, to which sex is paramount. In other words, defining brahmacharya plainly as abstinence is reductive and, yes, unrealistic for most people. However, we still practice brahmacharya when we abstain from wasting, diluting, or polluting our energetic life force through sexual behavior that’s irresponsible or harmful to ourselves and others.

This intention manifests itself differently for each of us. For some, it suggests not eroding relationships through infidelity or using sex to fill a void in one's life. But, there are also more subtle ways to observe this sutra. For example, I opt not to talk about or allude to sex in my yoga classes, as I think it's distracting and inappropriate in most cases. (You may have noticed that I usually shirk to discuss it here). I think it's important for yogis to keep in check their come-hither pheromones in a studio environment, and I manage my own to the point where Leonardo DiCaprio could stroll into one of my classes, and, frankly, I might not notice.

If, on the other hand, he sidles up next to me at a Celtics game: all bets are off (even if he roots for the Lakers). I've been given clearance by S.O. on this one and, likewise, he has my blessing if Scarlett Johansson woos him away. It's only fair . . . Speaking of the talented Scarlett Johansson, perhaps you recall her portrayal of a yoga teacher in last year's He's Just Not That into You? The breathy, sex kitten voice while teaching. Sleeping with a married man. Toying with the emotions of poor “E” from Entourage for comfort after said affair with married man goes awry. Sort of sums up the opposite of making conscious decisions about your sexual energy, right?

Nevertheless, yogis are people; we're not perfect. Thank, God. Think how boring movies, TV, literature, art, music, and culture would be if created by a bunch of celibate forest-dwellers.

Sex is the ultimate creative act, therefore, perhaps it's more useful to see brahmacharya as awareness around what you create with your energy, rather than abstinence from the creative act of sex. This approach suggests that by conserving or holding in our energy, we gain greater life force, and this interpretation makes brahmacharya applicable to many facets of our lives beyond the boudoir.

Just as we can be sexually promiscuous by engaging in numerous, indiscriminate affairs, we can be energetically promiscuous too--unaware of how our thoughts, words, and actions influence each relationship and bond we create, from a quick exchange with the Starbucks barista to your telepathic connection with your BFF. Do we choose our romantic partners out of love and respect, or something else, such as fear of being alone or some superficial trait? Do we honor our friends or take them for granted? Are we present in our commitments, whether romantic, friendly, familial, or professional, or do we "get around" without paying much attention to how our energetic output affects the world around us. Do our daily commitments align with our larger chosen path?

Notice where and on what you spend your energy (sexual and otherwise). This creates your reality. The practice of yoga, including the principle of brahmacharya, encourages us to create mindfully. When we do so, we are our most compassionate and powerful selves.

Resources:

• The Yoga Sutras of Patanjali: Translation & Commentary by Sri Swami Satchidananda
• The Shambhala Encyclopedia of Yoga, George Feuerstein, PH.D.

"Sometimes" You Find a Great Poem for Spring

"Sometimes"

Sometimes things don't go, after all,

from bad to worse. Some years, muscadel

faces down frost; green thrives; the crops don't fail.

Sometimes a man aims high, and all goes well.

A people sometimes will step back from war,

elect an honest man, decide they care

enough, that they can't leave some stranger poor.

Some men become what they were born for.

Sometimes our best intentions do not go

amiss; sometimes we do as we meant to.

The sun will sometimes melt a field of sorrow

that seemed frozen; may it happen for you.

-Sheenagh Pugh

*Italics and bold emphasis are my own. Photo: A shot from my mom's garden, spring/early summer 2009.

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.

Is There Such A Thing As Bad Yoga?

For the most part, yoga is like pizza (or, perhaps more accurately for this particular Thai cuisine obsessed gal, Tom Yum soup) . . . Even when it's bad, it's good. Are some variations better than others? You bet. Are some off-the-charts authentic masterpieces while others are pedestrian meals that simply get the job done? Absolutely. On the other hand, for those of us who know our pizza or our spicy, tangy Thai soup, there is such a thing as a bad slice of pie or not-so-yum Tom Yum.

From its inception more than two years ago, OmGal.com set out to reveal the best classes, teachers, products, trends, and tips in the world of yoga and wellness. If something isn't worth the word count, I save my syllables for another topic. However, I also aim to be authentic, and, to that end, I have to admit that sometimes bad yoga is, well, bad yoga. Hence, here are my top 10 culprits for a crummy yoga class, as compiled through highly scientific research including 15 years of yoga practice, my own teaching experience, and listening to my friends, students, and you, O.G. readers, kibbutz about what you like and don't while doing yoga. Please feel free to add your own.

The Bizarro Fake Accent: Thankfully, this trend has waned in recent years, but yoga teachers concocting bizarre accents and awkward patterns of speech in order to sound more exotic or authoritative was mysteriously prevalent at one time. Surely, this trend originated from the first generation of yogis to bring yoga to mainstream America, all of whom were foreigners (e.g. Sri K. Pattabhi Jois, B.K.S. Iyengar). Thus, it made sense that they had accents; English was their second language. But, you, native of the United States who grew up in Massachusetts or Pennsylvania or Colorado or wherever: Stop talking like you're British or Indian or a Shakespearean-New-Age-Surfer. You sound ridiculous. It confuses and distracts your students. So, please, STOP IT.

The Bait & Switch: If you order tofu and vegetables at your favorite restaurant, the waiter better not bring you veal parmigiana. If you ask your hair stylist for Giselle's long, sultry layers, you'd be miffed to leave the salon sporting Posh Spice's pixie cut. If you order a smart looking wrap dress online but open the package at home to discover a moo-moo, you'd want a refund. Where yoga is concerned, expectations and consistency are equally important. If the class is described as advanced, then the level of teaching should fulfill that description. If the style is listed as Vinyasa, it's poor practice to serve up a Forrest class and hope no one notices (or vice versa). Of course last-minute changes and substitutions occur in all small businesses, and students are understanding of this; however, a persistent lack of consistency on the part of a studio makes for spotty classes and sub-par yoga.

The Chronologically Challenged: When assembling a yoga class, timing is an art. The most obvious examples of this point are studios and teachers starting and ending classes on time; however, the timing of the class's sequence is also crucial. Any style yoga class should have a rhythm, whether it's a flowing, fast Vinyasa class or a slow, languid Hatha practice. I once attended a 2-hour class during which the teacher's lack of preparation became painfully obvious when the class seemingly concluded after 90 minutes (the traditional time allotted for most classes). The teacher knew he/she needed to fill an additional 30 minutes of "air time," so the result was a poorly organized afterthought of a sequence tacked on to the end of a traditional class. Alternatively, it's no fun to plod along through most of class, then have to rush through the latter portion (including sivasana!) to finish on time. Like a good pizza, timing is key. The crust should be crispy, not burnt; chewy, not undercooked.

The Inconsequential Sequencer: Similarly, a fine meal follows a logical sequence-- appetizer, entree, and dessert. A sequence of yoga asanas should do the same. Does yoga class have to be a narrowly defined set of poses performed in the same order each time? Heck no! But, the sequence should make sense for the students' physical, energetic, and emotional bodies. The best teachers know how to craft sequences that maximize their students' energy and ability level. Perhaps there's an anatomical focus (e.g. hips or backbends) or central theme (e.g. balance or clarity); whichever the case, the order of poses should build and evolve in a way that keeps students safe from injury by not doing too much too soon, work the body in a balanced and mindful manner, and allow students to integrate each movement fully through the use of counter-movements and rest. Put simply, each pose should make sense independently and as part of the larger context. Arbitrary or disorganized sequences lead to inconsistent experiences for students or, worse, injury.

The Agenda Pedaler: Ever walk into a studio, think your going to a yoga class, and end up getting a lecture in politics, religion, or veganism? Or, you sense that a portion of class is a thinly veiled sales pitch for something? This isn't to say that yoga teachers shouldn't have opinions or should dilute the content of their classes to be utterly uncontroversial. However, yoga classes shouldn't be confused with soap box opportunities. The best yoga classes inspire change naturally, rather than force it upon students.

The Incessant Talker: I don't need to belabor this point. Good yoga classes contain quiet moments of reflection for all. Bad ones often contain aimless yammering.

The Over-share: Sharing is good when it comes to dessert while on a date, a bottle of wine over dinner, comfy sweatshirts among roommates, or toys between siblings. Over-sharing, however, can be bad. Teachers who over-share personal information without applying it to the context of the yoga class are a drag. Typically, this characteristic is a strain of the Incessant Talker.

The Copy Cat: Nothing encourages students to check out mentally more than a teacher who puts on airs. It's natural for teachers to absorb the habits of each other, particularly if they work together or mentor one another. Mimicry is another story, and whether intentional or not on the part of the teacher, it's a snoozefest for students.

The Control Freak: Classes without freedom usually aren't fun. From teachers who discourage drinking water during class to those who cannot handle students who modify or substitute poses, teachers stunt their students' growth when they can't relinquish a little control.

The Hypocrite: Hypocritical teachers are still capable of teaching good yoga classes, which makes this topic more of a hot button issue. Whether it's having more dalliances with students than Tiger Woods with cocktail waitresses or talking more trash than Perez Hilton, a teacher might be able to relegate his/her shadowy quirks to outside the classroom. Eventually, students sense a discrepancy, and the yoga quality suffers.

And, people might begin ordering their pizza elsewhere.

It's Monday: You Look Like You Could Use A Mudra!

Plenty of experiences make us feel off balance and ungrounded, as if the rug is pulled out from under us or we're on a nonstop treadmill scrambling to keep it together, with varying levels of success. Working too much, sleeping too little, eating too much or too little; losing someone or something of value; gaining never-ending responsibilities-- there's no shortage of daily stressors, running the gamut in degree of intensity, to make us feel fried, frayed, and fatigued.

Each of us exhibits symptoms of feeling stressed or stretched beyond our limits differently. Some people get anxious, angry, forgetful, flighty, or all of the above. Ironically, when I am stretched beyond my limits, I literally lose my physical sense of center and become a klutz of perilous proportions. (Remember how I head-butted the overhead luggage bin on the Acela train last week? Prime example). Sure, it's entertaining for those around me (who doesn't love a good slip-on-a-banana-peel moment?), but I'm one unexpected telephone pole or oncoming truck away from serious injury.

Getting back to center can be easy or challenging, depending how far-gone you are. And, in truth, it's best to catch yourself from spiraling into uber crazed territory sooner than later. Hence, this is why we practice yoga and meditation . . .

As I've mentioned here before, mudras are an effective way to set a specific intention for a meditation practice, which brings me to bhu mudra (shown above), a very grounding, earthy mudra that is said to help practitioners find trust, grounding, and a sense of feeling rooted. It's important to note that not all stress manifests itself in a manner lacking solid ground. Depression, for example, can be very heavy, in which case you might want to try a more uplifting mudra. However, the type of tension to which I am referring today is an airier kind, a feeling of being unstable, unsteady, flying around like a whirling dervish for too much activity, stimulation, travel, responsibility, etc.

This mudra is the perfect antidote. I have been practicing it more regularly since learning it at an Ayurveda workshop at Kripalu last month, taught by Jennifer Reis. It's incredibly simple to try: Make "peace" signs with each of your hands, then root the tips of your pointer and middle fingers on each hand into the earth. You will immediately feel a sensation of "plugging" into the ground.

Close your eyes, sit still and breath deeply. As you do so, imagine your first chakra, residing at the tip of your tailbone, connecting to the floor beneath you. A mantra that inspires grounding can also help. Reis recommends saying to yourself or out loud, "I am grounded. I am connected."

Good luck getting grounded, yogis! If you have other mudras, asanas, or personal tricks that help you feel centered, please share.

[Photo taken in the yoga studio space, suspended above the beach and amidst the trees, at Jade, and eco hotel in Tulum, Mexico].

A Mudra for Your Monday

Meditation is hard. If you meditate regularly, you can attest to this fact. If you don't, you're probably even more aware of how challenging it can be to get started. In theory, the idea seems simple enough: Sit still, close your eyes, and breathe. Yet, in practice, it's a daunting face-off between you and your hectic schedule, the phone ringing, your itchy nose, the pins and needles in your feet from sitting cross-legged, and on and on . . .

There are several tools to help you connect to a meditation practice that works for you. Your breath (prana) and your gaze (drishti) are the two most obvious that come to mind; however, your hands can help too. By using your hands to form a mudra or seal, you set a tone for your meditation session and anchor your attention to a physical experience. Different mudras symbolize different meanings, evoke different feelings, and direct your focus in a slightly different way.

The above mudra is called padma mudra and is among one of my current favorites. Padma translates to mean lotus flower, and you'll notice that the position of the hands mimics a blossoming flower. To try it: Connect your thumbs to one another and your pinkies to each other as well; with the outer edges of your hands sealed together, splay the rest of your fingers outward. Now, hold the opening of your hands above your heart and below your chin.

This mudra is meant to heal and uplift the heart. Physically your hands are positioned just above your heart chakra, and their intention is to draw the energy of the heart upward and outward. As you perform this mudra, close your eyes, breathe easily, and feel your heart warming and opening.

[Credit: Shirt designed by mvbprintmaker.com].

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!

Saptah Chanting Ceremony at Kripalu

Despite insecurities surrounding my wretched singing voice, I participated in last night's Saptah chanting ceremony here at Kripalu. The long-standing tradition is the yoga and meditation center's way of celebrating the conclusion of one year and beginning of the next. We opened with a mantra honoring the Hindu god Ganesh, known as the Remover of Obstacles. It's customary in India to pray to Ganesh before beginning any new ventures (e.g. the New Year, a new job, business, project, relationship, etc.), as his guidance will help ensure a clear path to success. Here's a very brief clip that I thought you might enjoy. Best of luck with all your upcoming ventures in 2010.

If you're interested in learning more about chanting, here's an informative post about getting started.

What Do Yoga & Fast Food Have in Common?

To date, I've never eaten at Taco Bell. The first time I tasted a famed Wendy's Frosty, I was a freshman in college. As a child, my parents were more apt to allow me to keep pet chickens than habitually eat them in the form of a McNugget.

When I share details of my limited exposure to fast food, people usually assume I was raised on a commune by hippie parents who baked bread, practiced yoga, and taught me to make my own soap. Not quite. Though that kind of upbringing would explain a few things. . .

Instead, my parents are in the restaurant business, hence my brother and I were encouraged, nay, mandated to patronize small businesses rather than big, bloated chain restaurants whenever possible. Sure, they were health-conscious, but more than that, my entrepreneurial mom and pop were conscious of supporting mom-and-pop businesses, and, to be fair, no chef—from the standpoint of taste—wants to dine on mass-produced meals from a corporate kitchen, or encourage his/her children to do the same.

But, what does all this have to do with yoga, you ask? More than you think.

No doubt you've noticed that yoga is pretty popular these days. So popular that new styles of yoga seem to pop up faster than outlandish fashion statements on Lady Gaga. Increasingly, these different types of yoga are—you guessed it—being trademarked and/or franchised. Perhaps the most well-known yogi to "brand" a style of yoga is Birkram Choudhury, who went so far in 2002 to copyright his sequence of 27 postures. However, he's not the only one to trademark a style of yoga practice, train other teachers to teach and promote it, and franchise studios around the country, a pseudo “fast food” option for yoga practices. (I get a kick out of taking the metaphor one step further and imaging what I might name an actual fast food joint for yogis. Hey kids, who wants McYogis? Burger Raja . . . Breath In & Out Burger?).

Unless you've been meditating in a Himalayan cave for the past decade, you realize that yoga is not just popular, but, for some, profitable. In 2005, consumers spent $2.5 billion in yoga classes, yoga apparel and accessories, according to Yoga Journal. Last year, the figure exploded to $7.5 billion, a growth of 300%. With all this added demand for yoga and its accouterments; teachers, studios, health clubs, and retailers are continually amping up the supply, with varying levels of authenticity and success. Much has been made of the commodification of yoga in recent years, and for good reason.

One of my favorite sports writers, Bill Simmons of Sports Guy fame (who also hails from the state of Massachusetts), once put it thus, "The sound inside the cathedral is so peaceful without the clanging of the collection plate.”* He was referring to the ways in which we idealize the games we love, often failing to accept that sports teams are businesses (big ones) for which athletes perform a job, in exchange for money. We want athletes to love our hometowns, stadiums, coaches, and fans as much as we do and, for example, not feel wooed by other organizations offering higher salaries. However, let’s face it; that’s a little naïve. OK, it’s a lot naïve.

At its core, yoga is a spiritual practice, but there’s also a lot of money changing hands in the name of spiritual growth. Admittedly, this reality makes me uneasy, but I would also be naïve if I didn’t acknowledge that the yoga industry is just as susceptible to the pitfalls of being focused on profit over quality as, say, the restaurant industry. The crux is this: No matter what the industry, human beings are running it, and the human condition is vulnerable to the same triggers whether it’s selling Big Macs or yoga mats. The only safeguards we have against yoga becoming unbearably diluted as a spiritual practice is the individual attention and integrity that we show our own practices and life paths each day.

The expansion of yoga from a niche interest for the New Age set to a mainstream activity enjoyed by millions is a very good thing. More people are healthier and happier because of it. Yet, I often wonder how much flavor and finesse are lost when yogis cook up a style meant for mass-consumption.

Consider the upside and downside of yoga-related franchises . . .

Upside

Access: With more choices on the yoga menu today, a greater number of people are able to find a practice to meet their needs. This is a wonderful thing.

Expectations: People appreciate knowing what to expect when they shell out their hard-earned money for a product or service, whether it’s a Saturday morning latte or Thursday night yoga class. Like any valued franchise, branded yoga styles and franchised studios provide students with an experience with which they are fond and familiar. If you know what to look for, you’re more apt to find it.

Expansion: If you’re anything like me, you get a little lift when you can recommend your amazing hair stylist, off-the-hook massage therapist, or a delectable recipe for tofu pumpkin pie to your closest om pals. We enjoy sharing the small discoveries that make life stylish, relaxing, or delicious because, in many ways, we all pride ourselves on being connoisseurs of good taste. And, let’s face it; it’s easier to share your favorite yoga experiences if they’re easily identifiable by a trademark style.

Downside

Authenticity: I once heard some jamoke on TV describe his style of “Yoga for Regular Guys” thus, “Instead of namaste, we’re all about T and A,” referring to the, ahem, certain anatomical features of a woman’s body. Let me set the record straight here: That’s not yoga. Being creative and finding a niche audience is one thing; being a sexist buffoon is another. I’m just saying . . .

Experience: Given yoga’s recent surge in popularity, there are oodles of teachers certified in various styles all the time. Yet, newer styles sometimes omit important aspects of yoga’s tradition, and newer teachers are often certified in the first style that they try. Specializing in one style of practice is not a bad thing; however, I do believe that the best teachers have a broader repertoire.

Integrity: There’s no other way to say this: When yoga teachers or corporations engage in hypocritical behavior for the sake of shilling their goods to a greater audience, it shows. As any chef will tell you, you’re only as good as your last meal. So, while your dish can have some decorative flash (perhaps a fancy garnish or dollop of an expensive gourmet ingredient), at it’s core, it must be nourishing, wholesome, and fulfilling.

Readers, please dish your thoughts: When are yoga franchises convenient and inclusive? When are they disingenuous or diluted?

*I'm paraphrasing this quote from Simmons. I read it several years ago in one of his many memorable columns in ESPN the Magazine.