Each week we are be exploring a restorative yoga pose or breathing technique with images/video and tips.  Check in at Lacuna Loft on Wednesdays to anchor your week with peace, grounding + community (and don’t forget to join the dialogue all week long by posting comments).  Excited to journey together!

Restor(y)ing Mind+Body+Soul (pt. 4)

One day during my sophomore year of high school I woke up with hips.  These new thigh-toppers started running into sides of counters and hurting worse than a funny bone.  They increased my pant size (yes, low waist/hip-huggers were newly in style).  My top half never caught up.  I categorized these woman things, my hips, and myself, as bottom-heavy.  Pear shaped.  Unsightly.  There was not much I could do – but I did spend a lot of time wearing skits to attempt to hide them away. 

For years, my self image was so wrapped around my hips that I missed out on enjoying the movement, expression, and abilities of my body.  I can run!  I can play!  I can hug and eat and sleep!  So much of the ‘health’ and fitness culture myopically focuses on an ‘ideal’ shape, a goal.  Besides sending us on a rat race against our bodies to seek some elusive end joy (as if by practicing discontentment we can somehow arrive at contentment!)… we are missing out on EVERYTHING in the process.  Especially the chance to learn to love ourselves, our whole selves.  Body.  Mind.  Emotion.  Soul.

While this pose will not heal every unloving thought you’ve had against your body in one go, it is a start for me.  Sending some restful, loving, breath-filled movement into my beautiful layers of gluteal muscles (aka my hips and butt) reminds me that each part of my body has a purpose.  And I am so grateful to move and explore this adventure of life in my body, the only one I have,  as imperfect as it is.  Because the imperfections in our bodies provide a chance to do the soul work that aligns with love.

Ingredients:

A big pillow (for under your chest/head)

A rolled blanket or smaller pillow (for under your hip)

Start on all fours – hands and knees.  Bring your right knee to your right wrist and lay your shin and foot down at an angle under your belly.  Walk your left leg back straight behind you.  Place your pillows and supports on the floor under your chest and hip.  Slowly walk your chest down towards the pillow and let your head rest to one side.  Place your arms out at a comfortable angle on the ground.  Send long, loving breaths to your hips – or any other part of your body that you have been at war with.  This may dig up some emotions – and that is OKAY!  

Rest in this for at least 5 minutes on BOTH SIDES.  Practice making a new peace in your body – it may open up peace in your heart and mind as well!

Each week we’ll be exploring a restorative yoga pose or breathing technique with images/video and tips.  Check in at Lacuna Loft on Wednesdays to anchor your week with peace, grounding, + community (and don’t forget to join the dialogue all week long).  Excited to journey together!  This week we’ll be exploring an inverted yoga pose.

Restor(y)ing Mind+Body+Soul (pt. 3)

This has been my mental practice over the last few months.  How can I rename an ‘obstacle’ as an ‘opportunity’?  How can I see a challenge as space to learn something new?  What if every moment was an opening to practice joy, gratitude, and love in the world?

I am daily faced with so many of these choices.  At first, they don’t even seem like choices – just instant reactions.  But with some good long breaths and a chance to look at things from another perspective, I realize that I get to choose how I respond and how I add joy or pain to my day.  Some examples include:

I forget to set my alarm – panic mode and aggressive behavior as I rush to my day OR realize I needed the sleep and communicate with people that plans have changed? 

Parking ticket – angry at the city police for fining me, angry at myself for forgetting quarters OR a moment to ‘donate’ to the city and be grateful for the parking spot? 

Big zit on my face – self hatred and anxiety over what people think of me OR reminder that we are all more than our appearances? 

Someone “cuts me off” in traffic – send some angry words their way (and really only back to myself since I’m alone in the car) OR send some love, forgiveness, and stay calm?

I’m doing the dishes for my roommate, again – time to list all of his/her terrible traits and wallow in self aggrandizement OR peaceful time to play in the bubbles and give a little love (no matter why) to another human being?

And the list goes on.

To better remember that every situation has another perspective to it, I practice physically switching my orientation.  Check out this everyone-can-do-it inversion to get the blood flowing around in your body in different ways.  You may just find that it helps change your brain’s patterns of perspective, too!  If so, leave us a comment about it!

Ingredients:

A wall

Scoot your seat up to the base of the wall and swing your legs up towards the ceiling.  Release your arms to your side.  Close your eyes.  Breathe in and out through your nose.  Gradually lengthen and deepen your inhales and exhales until they match (ex: breathe in for 4 counts and out for 4 counts).  See how slow you can let your breath become and then finally let go of controlling your breath and just enjoy!  Some variations:

• Spend time here while considering “problems” and turn them into “possibilities”
• Grab a pillow for under your neck & head
• Put a blanket on top
• Angle some blankets/pillows to lift your hips up off the ground (with head still low) to give your legs more room if they are tight

What do you think of our weekly yoga posts and poses?  Have you ever tried this inverted yoga pose to invert your perspective?  We’d love to hear from you!

Into my survivorship I have been prone to some anxiety, ranging from triple checking the house before leaving to strong bouts of crying when anything death-of-an-animal/pet crosses my mind.  I think my body has used it as a crutch to try and feel more in control during a time when I often feel very out of control over loads of things happening in my life.  One of the activities that helps me regulate all of this bent up anxiety is exercise.  Most of my childhood and adolescence were spent swimming…an activity both forgiving in its toll on the body (very very low impact!) and in its indifference towards one’s lack of balance.  In my adulthood I’ve taken up running and biking much more aggressively, with the occasional stint in the pool.  My husband jokes that I am not a land-lover though…I have a tendency to trip over very minimal changes in the side walk. 🙂  Sometimes though, you just don’t want to get up and run!  Sometimes I feel sick (or am actually sick) or need a day off of harsher physical activity…but what to do with my extra anxiety then?  Meditation and mindfulness have been two tools on my radar to try.

Fast forward a bit and a new person moved into town.  The two of us became friends quickly and as it turns out, she teaches yoga!  She found out that I was thinking of exploring yoga and let me know of a new class she was teaching.

I am a complete beginner when it comes to the art of yoga but I have started hearing more and more about the benefits of yoga for cancer survivors.  Running has added to some inflexibility that I have…my hamstrings and calves are very tight, along with my hips…so I always assumed that yoga was just something that wouldn’t work for me.  I used to joke with people that there must be some barrier to entry in the flexibility department to make yoga “work” and I obviously didn’t have it.  Boy was I wrong!

I have now attended yoga once a week for 4 weeks.  I can already tell that I have more hamstring flexibility.  I can also tell you that I am loving it.  The class I attend is small but I think most importantly, it is run by a wonderful woman who helps readjust the participants’ poses when necessary and often offers helpful tips and comments.  She preaches self-care and self-love at every opportunity during the classes.  I will fully admit that while sometimes I feel like a strong and powerful warrior woman…at other times I feel like an elephant in a crystal shop.  But you know what?  That is ok!  I am doing something intentionally good for my mind and my body, and I am loving this new challenge.

We’ve been talking more and more about yoga here on Lacuna Loft.  What do you think?  Have you tried yoga before?  Have you tried any specifically geared classes of yoga for cancer survivors?  Is it part of your weekly routine already?

Each week we’ll be exploring a restorative yoga pose or breathing technique with images/video and tips.  Check in at Lacuna Loft on Wednesdays to anchor your week with peace, grounding, + community (and don’t forget to join the dialogue all week long)!  Excited to journey together.  This week we will be exploring a restorative version of child’s pose.

Restor(y)ing Mind+Body+Soul (pt.2)

There are days, or afternoons, where I just need to retreat into my bed.  Things are not going as planned, I am not feeling up to what the day asks of me, or it’s just cold and gray and I’m tired.  I have a choice – I can respond to this need inside of me, changing my plans and allowing some space to restore myself to balance or I can give myself a pep talk and push my way through what is ahead (though probably in a less than present or joyful state).  I often choose the latter. 

But… the times in which I give myself what I truly need, surrounded by snuggly blankets and pillows (and maybe my puppy), there is a sense of rest and release that my body and soul are craving.  What if we daily took the time to anchor in and snuggle up with a pillow – to rest secure and comfortable, curled up and protected?  What if we regularly gave ourselves time to check in with our body, mind, emotions, and soul?  I wonder what might come up as we tune back into ourselves as we so naturally did as children…  and I wonder how much more of me I would be able to offer to the world!

Explore this restorative version of child’s pose in your body and let the following questions guide you towards reconnection with yourself.  Share what shows up in your life as you practice by leaving a comment.

Ingredients:

1 plushy pillow

soft ground (or on your bed!)

15 minutes of protected quiet (or soft music)

On the floor or on your bed, bring yourself onto hands and knees.  Place the pillow under your chest.  Arch your back gently up and shift your weight back as you sink your hips down to your heels.  Feel free to spread your knees a bit wider if you’d like.  Stretch your spine long and lower your chest to the pillow.  Stretch your arms out ahead of you with palms down or along the sides of your body, palms upward.  Turn your head so that one ear is resting on the pillow.  Gently close your eyes and draw your awareness inward. Notice your breathing.  What does it express to you?  Slowly develop an evenness of your inhales and exhales.

Once relaxed, ask yourself these two questions.  Be sure to give yourself time to listen for the quiet response.

• What does my physical body need?
• What does my mind/intellect need?

When you have heard these two answers, gently lift your head and turn to face the other side, switching which ear is on the pillow.  Close your eyes again and offer yourself these two questions:

• What does my heart/emotions need?
• What does my soul/spirit need?

After finding these answers, and when you are ready to re-enter everyday life, bring slow movements into the fingers and toes, arms and legs.  Slowly, open your eyes.  Lift yourself back onto hands and knees, inviting any other movement that is needed.  Switch into a comfortable seated position.  Now that you know what your own basic needs are, how can you do your best to meet them as you live out the rest of your day?

Note: If you want to use a phone for music or a timer so that you aren’t worried about the ‘next’ thing, just make sure you put your phone on airplane mode so you are free from interruption!

Bonus: While in this restorative version of child’s pose, wear your favorite fuzzy socks, pjs, and add a blanket on top to keep you cozy and warm.  Add a blanket or support under your hips.  Bring a favorite stuffed animal with you.  Put a photo of something you love nearby.  Light a candle or incense.  Anything!  This time is for YOU!  Journal about how you feel after each practice – aim for once a day for a whole week and see what you notice in your body and in your life.

Have you used this restorative version of child’s pose before?  Is it a daily part of your routine?

Lacuna Loft is excited to continue introducing some guest bloggers!  These great folks represent a variety of perspectives on the myriad of topics covered here at Lacuna Loft.  Before everyone starts really getting into the nitty-gritty of all they have to say, we wanted to introduce them a bit.  Without further ado, here is Kelsey!

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Kelsey is passionate about exploring. Yoga is her map for the journey to love her body, her community, and her self. She practices on the mat (and teaches) so that she can bring peace, love, and passion to her whole life (and the whole world!). Her favorite questions to find time and inspiration to fit everything in her daily life are “How?” and “Why?”. Kelsey is excited to share some wellbeing wisdom on Lacuna Loft!

Kelsey has lived in Southeast Asia and throughout the Midwest US. She loves to explore as a local in any city she finds herself in – finding free music and yoga is her specialty. Kelsey spent the last three years mentoring college aged men and women. She is a self proclaimed hobby-grazer and loves to try new things. She currently lives in Champaign, IL, with her husband, Evan, and their puppy, Argo.

Did you all know that not only can you find yoga videos online but many of them are also free?!  🙂  Free yoga videos !

Go here to find a whole slew of videos!

Have you tried yoga before, during, or after your treatments?  Have you found it helpful for stress reduction?  We’d really love to hear about your experiences.  Share them with us!

By no means am I an expert, but I have enjoyed yoga off and on for many years. I love how there are so many different styles and philosophies, to fit whatever mood you might be in. I personally prefer the ‘less serious’ classes…one in particular I like is taught by a guy that makes fun of us and swears (“No, your other god damn right!”), ensuring that we get a good laugh in during class. The more serious ones are certainly great too, but I’m not flexible enough to take them. 🙂 

During cancer treatments, grieving, or any stressful time, taking ten minutes to an hour to relax and focus on yourself can be very rewarding. Most people are familiar with the physical benefits of yoga, such as increased flexibility, core strength, and energy, but what I appreciate most are the mental rewards I incur. Apart from a runner’s high, there is no calm like the calm after a session of yoga, whether it be a power vinyasa class or a calming restorative class. I may sometimes struggle to convince myself to get on the mat, but I never regret it once it’s over.

I encourage everyone to try yoga, even if you’ve tried it before and haven’t enjoyed it. Try a different style, a different teacher, or a different studio…there can be such differences between classes!

Something I’ve been very happy with is the advent of online yoga classes. This can be great when you’re not feeling up to leaving the house, or if you want to save some cash. Those studio classes can be very expensive and there are some great online alternatives. My personal favorite is yogaglo.com. For $18/month, you get access to an unlimited number of streaming classes taught by a variety of teachers in a variety of styles. What sets yogaglo apart from other online yoga sites for me is the ease of searching for classes. You can enter in that you want a 15-minute beginner class with a focus on opening your hips and you will likely be met with multiple results. It is very user-friendly and they are always adding new videos.

Another great web resource is ekhartyoga.com. I find Esther’s classes to be very restorative and calming and they are my go-to when I’ve had a rough day. She also has a subscription service that is very affordable ($12.50/month).

Finally, I’ll leave you with a link from yogadownload.com that is aimed specifically at cancer survivors. 

Enjoy! I hope yoga can bring a little window of peace to your day 🙂

top image via, bottom image via (You can even bring the kiddos along for the ride!)