I am embracing the opportunities and adventures life and God have for me with courage, gratitude and love.

Fast-forward 2 years later…while rummaging through my training manuals, this small piece of paper falls out with my affirmation.  Now, I’d love to tell you that I was mindfully focused on it every day for the past two years and wonderful things ensued.  Wonderful things have ensued but I wasn’t mindfully affirming them, necessarily.  But, there is power in writing something down.  Even though I wasn’t focused on these words every day, they were there in the back of my mind, my intentions and God was weaving a beautiful quilt of opportunities, failures and surprises that I could’ve never imagined.

So a few thoughts on affirmations…at least what others say and what I’ve found:

• Affirmations should be written in the present tense, not the past or future…but right now.  -Ing verbs are even better as they imply continuity and flow.
• You want your affirmation to not be so specific that it won’t last through the years, but it’s also ok to have different affirmations for different situations in your life or life stages.  You might have several that serve you in different ways.
• They should be aspirational…they should nudge you (in a good way) toward what you’re wanting in your life, how you’d like to be.
• Write your affirmation down and place somewhere that you’ll see it frequently.  Mine is taped up in my office so that it’s in my peripheral vision while I type.
• Affirmations should be positive.  They should not include a “not” or “never”… they should encourage and inspire us.
• A practical exercise is to take a slow inhale and as you exhale think your affirmation in your mind.  It will begin to come off the paper and be a part of you.

Back to my affirmation, I think I’m going to stick with mine – unchanged after four years and maybe even more applicable today than back then.  Sometimes I just try to conjure up the short version: Courage, Gratitude & Love. It’s been a great day if I’ve expressed these three things in some small (or big) way.

New adventures are just around the corner for us (more in future posts) and maybe it’s because I’m nearly 40, but I am embracing them without old fears or my negative self-talk tapes.  I’m grateful for each opportunity and challenge, filled up with love.  Excited.  More soon.

Yoga Stretches in Bed 

Knees to Chest: Begin lying on your back and draw  your knees in toward your chest.  If your knees are sensitive, be sure and hold onto your legs behind your thighs.  Gently rock side-to-side and begin to make small circles, massaging your sacrum (low part of your spine).

Knee Hug Series: From Knees to Chest, keep hugging one leg in towards you and release the other leg. If your low back is sensitive, keep the released leg bent with your foot planted on the bed.  Rotate the ankle of the hugged leg in both directions for a couple of breaths.  Then, begin to rotate the hip of the hugged leg — just small controlled circles with the hip in both directions.  Finally, gently move into a Half Happy Baby by opening the hip out to the side and lifting the sole of your foot to the ceiling. Gently hold on either behind the thigh, shin or sole of the foot.  Hold for a couple of breaths and come back to Knees to Chest.  Switch sides when you are ready.

Recline Pigeon: With your legs bent and feet on the bed, gently lift the right ankle and cross it over the left knee.  Gently press your right thigh away from you, stretch your hip or lift the left foot from the bed and draw the legs toward you; engaging your core.  Hold the stretch for 4-6 breaths and switch sides.

Moving Recline Twist: With the soles of your feet on the bed, draw your arms out away from your body and take a slow inhale.  As you exhale, gently rest both of your legs to the right side.  With your next inhale, bring your legs back to center and as you exhale, gently shift your knees to the left side.  Continue moving with your breath at a slow, steady pace for 8-10 breaths.

Legs Up the Headboard/Wall: Gently turn yourself around so that your head is toward the foot of the bed and inch up so that your hips are close to the headboard of your bed.  Roll to one side and allow your legs to rest up the headboard (or wall if your bed has no headboard).  Be sure that your hips/back are fairly close to the headboard and that your low back feels comfortable and supported.   Draw your shoulders down, relax your face and jaw and begin focusing on your breath.  Try to make your exhales last a bit longer than your inhales.  Stay here for 3-5 minutes and when you’re ready, gently roll to one side and slowly make your way to some ZZzzzz’s.

For more: Our YogaXoga Demystified Yoga DVD Volume 2 features three 20-minute yoga classes including Yoga Before Bed.

We’re bringing yoga to you — your home or arranged location

Sometimes we just can’t find a convenient location and time to fit yoga classes into our week.  We want to do it (it’s even on your goals list) but getting out the door and to the studio or gym just isn’t happening.  Wouldn’t it be so much easier to have your yoga teacher come to you?

Well…that’s what we’re thinking too.  As a yoga teacher, I so enjoy the one-on-one of private and small group classes.  I spend time getting to know you and the other activities you enjoy (playing with grandkids, golf, running are just a few of the my current clients’ favorite activities).  Then, I tailor your yoga classes to fit your needs, address any problem areas and complement your other fitness activities.

A little tree in Sedona…

These classes are perfect for someone who is just getting started with yoga or someone who doesn’t enjoy large group classes and would like more one-on-one and therapeutic yoga instruction.  We also have yoga DVDs so that you can supplement your private classes with DVD instruction as well.

With private and small group classes, I come to you and design the classes just for you.  Classes are taught by Registered Yoga Teacher and YogaXoga founder Heidi Valenzuela.  Classes are held at your home or arranged location.  Contact us for more information and to discuss availability.

Private Yoga Classes

1 hour private yoga class:   $65

Package of 6 private yoga classes: $330 ($55 per class — full amount due at first class)

Add up to 3 friends for no extra charge.  Travel fee may apply depending on your location.

Cancellation Policy:  24- hour notice is required so that we can reschedule your class for a future date.  Clients cancelling with less than 24 hour notice will be charged for the class.

Most of us who are trying to incorporate exercise into our lives choose what we think are “more bang for our buck” exercises: running, weight-lifting, cross-fit, often because our time is limited.  While these are not bad choices, we shouldn’t scrimp on the stretching after we exercise or at night as we wind down.  We work and strengthen muscles, but we also need to stretch and lengthen them to increase flexibility and protect ourselves from injury.  Try this sequence after exercising, before bed or in the morning to get going. Enjoy and let us know what you think:

Breathing:

Sitting tall or lying down on your back, close your eyes and take 3 full, deep breaths.  Notice where the breath is moving in your body.  You want to feel your inhale in the belly, diaphragm, and chest and you want to feel your exhale as those areas fall back or deflate.  Continue breathing and with each exhale, try to let your mind be still.

Knees To Chest:

Lying on your back, lift your feet up and hold on behind your the backs of your thighs.  Keep your head and shoulders resting and your low back in contact with the floor.  You might rock side to side here or just hold and breathe for 4-6 breaths.

Windshield Wipers Twist:

Set your feet back on the floor with legs bent and walk your feet out so that they’re wider than your hips.  Extend your arms out to a T and rest them on the floor.  Gently inhale and as you exhale, allow both legs to move to the right side, keeping your feet on the floor and moving hips, legs and knees to the right.  Inhale to come back to center (your starting point) and exhale moving the legs to the left side.  Continue this movement with your breath for 6 breaths.

Legs Up:

Chair: There are several modifications to this pose.  If you don’t have a strap and are feeling tired, lie down on the floor near an ottoman or chair so that your hips are very close to the front of the chair.  Turn your legs to one side an bring them to rest in the seat of the chair or on the ottoman.  You should be close enough that your low back is supported by the floor and not arching.  Rest here for 5 minutes.  This is such a beneficial pose for your back and just general stress relief.

Strap: If you have a yoga strap or scarf, place both feet in the strap and extend your legs overhead.  Try to hold the very edges of your strap so that your upper body can relax during the stretch.  Over time, you want to work on straightening your legs, but also keeping your feet heading up and not out.  So, it’s ok if your legs are bent.  Try to relax here and gradually work on stretching your hamstrings (back of your thighs).  Hold the pose while breathing deep breaths for 6-8 breaths.

Finish with Knees to Chest once more and rest a few moments before getting back to your day.

• I should bake everything from scratch…?
• I should really deep clean the house before all of the family arrive…?
• I should make homemade place settings like the ones on Pinterest?
• I should keep my fitness schedule going so I don’t lose momentum…?
• I should…you should, I shouldn’t…. yikes!  I think that’s about enough.

Sometimes I take a break from blogging and social media to just sit back and watch all of the messages that we’re inundated with this time of year and really, all of the time.  I think that’s a big source of our shoulds that we repeat in our heads.  Whether it’s buying the perfect gift, creating the best family memories, getting the best family photo for Christmas cards or staying fit & trim, despite the full-butter cookies, it can all be a little too much.  In my mind, simple is always better.   So, here is my attempt at being the counter-voice to all of your shoulds this holiday season.

• Replace SHOULD with WHY NOT:  Change can be tough as we tend to rely on our traditions and customs.  Every once in a while, it’s good to change things up.  For instance, instead of the huge turkey, potato, dressing meal, WHY NOT serve chili and cornbread or a favorite stew.  One pot dishes are so much easier and guests could bring chili fixins, appetizers or desserts.  Here’s a really tasty veggie chili recipe that we really like.
• Retire the inner critic:  That’s who is giving you so much grief with the critiques and never-ending list of shoulds.  Instead, give yourself a 5 minute timeout and conjure up all of the encouraging thoughts and statements your biggest fan would say to you.  Think on those things and ignore the rest.
• If possible, simplify:  Since we don’t have kids, I realize that I have more freedom to toss traditions aside and simplify like crazy…but even with kids…ask yourself, must it be this complicated or could it be simplified?  Everyone has their own complications during the holidays…but just think, could this be simpler?
• Be on the lookout for “good cheer” moments: If we’re too frazzled with our long list, we won’t notice someone who needs help in the store parking lot or the despair in a friend’s voice on the phone.  Take the time to notice those in need and reach out to them with your hands and your heart.  It will help to put the Shoulds back in their proper place.
• Give yourself GRACE:  I find myself saying this to clients, friends, family and myself.  We are the toughest on ourselves.  This is a hectic season, so maybe the 4 trips to the gym each week falls short.  Maybe you do indulge in your favorite treats.  It’s ok.  I believe in order to sustain real, healthy change in our lives, we have to find balance.  We won’t eat perfectly or exercise perfectly 100% of the time.  Shoot for 80% and don’t worry about the rest.  It may be 60% during the month of December and that’s ok too.  Grace is a beautiful thing.

We wish you love, peace and joy this holiday season.  Merry Christmas and Happy 2013!

Your friends at YogaXoga

Calming Breathing Techniques:

Belly Breathing: Sit or lie in a comfortable position.  Close your eyes and take 5 deep belly breaths – as you inhale, feel your belly rise and as you exhale, feel your belly fall back towards you.  You might place one hand on your belly to feel the movement of your breath.  Allow your mind to follow the pattern of your breath – noticing as you breathe in and breathe out.  When thoughts come to your mind, label each one with one word (worry, emotion, to-do) and let it go, bringing your attention back to your breath.

 “Ha” and Whisper Breath: Find a comfortable seated position and allow your breath to be slow and unhurried.  Inhale through the nose and as you exhale, open your mouth and make a “ha” sound as you release your breath.  It shouldn’t feel forced or uncomfortable.  It might sound like you’re fogging up a mirror with your breath.  Try this “Ha” breath a few more times.  Next, try the same breath but keep your lips sealed. This is the Whisper or Ujjayi Breath.  As you exhale, create a little whisper sound in the back of your throat.  Continue for 6-8 breaths.  (Try this breath when you’re working through your holiday to-do’s, or when you’re needing a quick refresher)

Counting Breaths: Take 3 slow breaths, breathing in and out through your nose and letting go of thoughts and things to do. On your next inhale, count the length of your inhale (one, two, three, etc…) and the length of your exhale. Notice if the inhale or exhale is longer or if both are equal.  Don’t try to make your breath longer – just count your natural breath. Continue to count your inhales and exhales, noticing if your breathing changes over time.  (Try this breath at night when you’re trying to wind down for bed, or when you’ve put yourself in “time out” from the holiday stresses)

One Word Breathing Meditation: After a few slow breaths, allow your mind to focus on one word.  It should be a word that’s positive to you, don’t take too long to think about it – just pick one that comes to your mind first. Maybe a word that when you hear it, you feel calm or peaceful.  Breathe in and as you exhale, think about your word.  Continue for 8-10 breaths.  Slowly open your eyes and rest, lying on one side or in Child’s Pose  (Try this breath ANY TIME you need a couple of moments of stillness and peace for yourself)

For more on breathing techniques, YogaXoga’s Demystified Yoga Volume 2 features a breathing techniques tutorial, along with three 20 minute yoga classes for your busy schedule.

YogaXoga Demystified Yoga DVDs

We can’t always make it to our favorite yoga classes as often as we’d like.  And, if we’re tightening our belts and trying to find more cost-effective ways to stay fit and de-stressed, yoga dvds may be a great part of your fitness regimen.

YogaXoga Demystified Yoga Volume 1 offers two classes – one 60 minute class and one 30 minute class, plus tips on technique for common poses.   The 30 minute class is set at an active pace; great for a quick morning workout.

YogaXoga Demystified Yoga Volume 2 offers three 20 minute classes for the busy yoga student.  When you have more time, link the classes together for an hour long workout.  Classes focus on the most requested topics: Neck & Shoulders, Low Back and Before Bed.

I created the yoga dvds to give my clients another convenient way to add a second or third yoga class to their week.  I didn’t anticipate that the DVDs would leave behind a little piece of our YogaXoga community when I moved out of state. Since our move, it’s been such a satisfying joy to receive emails and notes from clients who continue to do yoga with me, most mornings or evenings in their living rooms with kids, dogs and cats joining in, through their YogaXoga DVDs.

For those of you who are nodding your head at home, I want to send a big THANK YOU to all of you who have purchased these yoga dvds over the years from my hometown of Kansas City and from all over the country…I hope you are enjoying them! And thanks for sharing with your friends too…

If our yoga DVDs help you be less stressed, more calm and an overall better wife, husband, mom, dad, daughter, friend, neighbor — then I am thrilled!

Here are just a few thoughts from people just like you who are enjoying the benefits of yoga at home with YogaXoga:

Relieves Stiffness & Back Pain: Thank you for making the DVDs.  I’m using the “Low Back” one now each morning (from Volume 2).  When I get up I have such back pain and stiffness that I can hardly move.  I make a cup of tea for myself and go right to yoga.  Within the 20 minute dvd, I am nearly pain free.  Now I’ll be adding the Neck & Shoulder segment to it, too. Thank you so very much!  It’s like you are with me to start each day.  Your gentle voice, easy directions and good pace is just right for me.  — Gretchen Davis

Great for Pregnancy and Toddler Entertainment: I’ve been missing you! Third pregnancy and hardly any ‘spare’ time for myself. I got out your DVD and felt so wonderful afterward. With two toddlers hogging my mat and wanting to exercise too– I must say they did really well for almost ten whole minutes. — Rachel Baker

Great for beginners: This was my first venture into Yoga and I was very pleased. Heidi, the instructor has put together a wonderful couple routines that are adaptable to all types of fitness. The moves are challenging but not difficult and her demeanor and tempo are supportive, encouraging and comfortable. What a great start to a Yoga life!– H. Hixon

What about you?  Do you have a comment or story to share about your YogaXoga DVD workouts at home?  I’d love to hear!!

Often folks will ask me if yoga can help you lose weight and burn fat…My answer is often YES and then I go on to make these points.  1.  Yoga helps you build strength helping to tone muscles and core strength.  Yoga does this by using your body weight as your levers of strength instead of lifting a hand weight, you’re building strength by holding Plank pose or Downward Dog.  2.  Yoga aids weight loss by improving your awareness and mindfulness.  All of that “pay attention to your breath” stuff actually has an added benefit.  It helps to make you more aware of sensations in your mind.  This helps you discern whether you’re actually hungry or emotional or just bored.  Over time, this will help with portion control and staying on track with your new healthy habits to support weight loss.

Now on to the workout.  With any yoga workout, it’s important that you’ve warmed up first.  So, either take a brisk walk or jog or move through your Yoga Sun Salutations (Full Flows) before these poses.  These are some of the many poses we did for our Fat Burning Yoga Class:

First, the Chair Tour:

Chair pose is a great pose to build strength in larger muscle groups such as thighs and glutes.  There are a variety of chair variations in yoga to meet you right where you’re at today.

Flowing Chair:  From Mountain Pose (feet hip width apart), inhale and reach your arms out to the side and overhead.  As you exhale, bring your arms and down to shoulder height in front of you while sitting back into your hips (as if you were sitting in an imaginary chair).  Continue to move with your breath for 8-10 times.

Chair at the Wall:  Standing near a wall with your back against the wall, walk your feet out so that they are hip width apart and far enough away from the wall that you can ease down to a Chair position.  Your back should be supported by the wall.  Take a few slow breaths here, drawing your shoulders down from your ears.  For more of a challenge, ease your body down a little lower, working towards a 90 degree angle for your legs.  Breathe slowly through the pose for another 4-6 breaths and ease back to standing.  Repeat as you are able.

Twisting Chair:  From Mountain pose, bring your feet together and sit back into a slight chair pose.  Sit back into your hips and bring your hands to your heart as if in prayer.  Keeping your feet, ankles, knees and inner thighs together, begin to twist from your belly, ribcage and chest toward the right side.  If you have trouble maintaining the legs and hips together,  lessen the degree of your chair to better align yourself and try again.  Hold pose for 3-5 breaths and release.  Switch sides.

Next step, the Lunge Lounge:

High Lunge

Walking Lunges:  If you have a large space, you can make this a traveling pose as you move from Mountain Pose into a Crescent or High Lunge, alternating which foot is in front.  If you have a smaller space, begin at the back of your mat and step forward into your lunges.  Try 10 and then take a rest before another 10.

Twisting Lunge:  From the High Lunge (left foot back), bring the upper body forward and arms back by your sides like Airplane arms.  Then, bringing your hands to your heart, begin to twist to the right side while pressing back with the left heel. Hold for 3-5 breaths, slowly unwind and switch sides.

Finish with the Core:

Yogi’s Choice of Plank:  I like to tell my classes that the best thing about Plank is that you can start small and still get the benefit of this pose.  If you are brand new to holding Plank for core strength, start by holding the pose and slowly counting to 10.  Then work up to 25 or 50.  Overtime, you will get stronger to where you can hold Plank for 1 minute or 90 seconds.  Choose to keep knees on the floor if you’re just starting out or if your back is prone to soreness. If your wrists are sensitive, come down on forearms instead.  As you hold your plank, be sure to engage your abdominal muscles to increase core strength and protect your back.

Side Dolphin Plank

For oblique strengthening and muffin top removal, try Side Plank as well.  Holding Side Plank for 20 seconds on each side for 2 rounds is a great place to start.

Since moving to the desert, Fall is not what it used to be, but I’m learning to adapt.  Here, we enjoy cooler mornings and less intense sunshine but usually without the fall colors.   I do find myself more tired by the afternoon and wanting to sleep in.  These are normal changes that we experience as we move into fall.

Here are 5 tips to help you move through your fall slump and on to enjoying the season:

1.  Consider a nasal rinse or neti pot. I prefer NeilMed’s SinuRinse product that you can find at Costco, CVS and other drug stores.  To learn more about this check out our post on NeilMed Sinurinse. With all of the allergens in the air, it’s a great practice to gently rinse your nose.  I try to do mine in the morning, but have also repeated the rinse later in the day if I’ve been outside.

2. Get moving. When you’re exhausted and feeling lethargic, do what feels counter-intuitive: get up and move!  Even just 15 or 20 minutes of movement will get your circulation moving, give you more energy and may entice you to keep moving.  Exercise helps us with depression, anxiety along with the many other strengthening and cardiovascular benefits.  Here are some ideas:

• Try Sunflowers: Stand in a wide stance. Inhale and lift your arms overhead, exhale bending the knees and hinging forward.  Continue moving with your breath at a steady pace for 6-8 breaths.
• Stand tall in Chest Expansion: Standing with your feet hip width apart, draw your arms behind you and lift your sternum and chest.  Continue to draw your shoulders down and shoulder blades toward one another.  Hold the pose for 4 breaths.
• Build strength with Flowing Chair: Standing in Mountain Pose (feet hip width apart), inhale and lift arms overhead.  Exhale and lower arms to shoulder height and bend your knees sitting back into your hips.  Continue this movement for 4-6 breaths, making sure your knees stay over your ankles when you bend into chair.

3. Take time to breathe. Set aside 5 minutes each day to be still and breathe.  I know, it sounds silly but we don’t take time for this…just to tune into our breath and be still and silent.  Give it a try and tell me how it goes…

4. Get outside and enjoy the beauty. Whether a cold winter is coming your way or not, Fall can be so beautiful…take time to enjoy a walk or bike ride on your own or with someone you love.  (Maybe practice #3 outside — multitasking…)  We’ve got a hike near our house that’s a great way to enjoy the morning.

5. Listen to your body and honor what it’s telling you. If your body needs more rest and downtime, honor that.  Go, go, go isn’t sustainable… Give yourself a break and learn to move in your body’s natural rhythms.  If you have more energy in the morning, use that time to get things done and schedule in a nap in the afternoon… do what works for you.

6. Explore the foods of the season. Besides a Pumpkin Spice Latte, try to incorporate more root vegetables, squashes and pumpkin into your weekly meals.  Get out that slow cooker for some healthy comfort food.

Flowing Chair & Variations:  Standing in Mountain Pose with your feet hip width apart and toes forward, inhale and reach your arms overhead.  As you exhale, sit back into an imaginary chair, with knees right over your ankles and your weight shifted back toward your heels.  Continue this movement with your breath (inhale to straighten and exhale to bend) for 10 times and hold the 10th chair.  You can bring your hands to your heart (prayer hands) and really focus on building strength in the glutes and legs.  For more inner thigh strengthening, place a thin yoga block or a small exercise ball between your inner thighs above the knees during Flowing Chair and holding your Chair pose – really engaging your inner thigh muscles to keep the block or ball in place.

Twisting Chair - Another great strengthener for your legs and glutes.  Move into your Chair pose and bring your feet together.  Make sure that your feet, ankles, knees and thighs are touching and that your knees stay level.  Bring your hands to your heart and gently twist to the right side, continuing to maintain your legs at a level height.  Breathe and hold the twist for 3-5 breaths and slowly unwind and straighten your legs.  Repeat on the left side.

Lunges -The key to effective lunges is technique.  Take some time to really

Lunges

find good form first before you speed up your lunges to be more of a cardio workout.  From Mountain pose, step forward with the right foot and bend the right knee.  Be sure that your right knee is directly over the right ankle.  The left leg is straight (if possible) with the left heel lifted from the floor but actively pressing back toward the back wall.  Your hips and torso should be forward.  Arms can be overhead, out to your side (as shown) or at your heart.  Repeat on the other side.  Now, as you get more comfortable and want more of a challenge, bend more deeply into the right knee, while maintaining the correct alignment (knee over ankle).  This will tone your glutes, quads and thighs.  Variation: Walking Lunges:  Alternate sides by moving from Mountain Pose into a Lunge.  Be sure and hold the deep lunge for a couple of breaths before stepping forward back to Mountain Pose and switching sides.   I do these walking back and forth on our patio.

Warriors:  Yes, it’s true that you want to find a stance in yoga that’s comfortable for you.  But if your goal is to tone your legs or lose weight than you’ll want to push yourself a bit more.  Don’t be afraid to take a slightly wider stance – as long as your able to maintain correct alignment and keep your joints safe.  For Warrior 2, start with your feet in a wide stance and toes forward (parallel feet).  Turn your right foot out to the side while keeping the left toes straight ahead or slightly pigeon-toed.  Now bend into the right knee, keeping that over the ankle and not ahead of the ankle.  If you want to bend more, but can’t keep that knee-ankle alignment, walk the left foot back to widen your stance.  Once that’s set, bend into the right knee and hold.  Work toward straightening your left leg, so that we’re working that leg as well… Breathe and hold the pose for 5-7 breaths.  Over time, work toward a 90 degree bend in the front leg.  Switch sides.

After all these strengthening poses, do take time for a relaxing stretch:

Straddle Fold: Standing with wide parallel (toes forward) feet, bend your knees and fold forward letting your upper body hang toward the floor.  Breathe and stretch here, working toward straight legs for 5-7 breaths.

Recline Pigeon:  Lie down on your back and bend your legs so your feet are on the floor.  Cross your right ankle over your left knee.  Engage your abs and lift your left foot from the floor.  Hold for 6-8 breaths and release. Switch sides.