Laura Erdman-Luntz

Surya Namaskar - Beautiful!

Breathtaking...enjoy!

museradio

MuseRadio

topic:  A meaningful holiday

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Topic: All month we'll be helping you de-stress for the holidays.  Whatever religion you practice or spiritual path you are on, this time of the year is one celebrated by all as the season of light, where we connect with others and spread joy. Too many of us are feeling disconnected because of the economy, the various wars or our own personal situations. Talk with us as we discuss ways to bring meaning back to your holidays!  (Original Airdate: 12/14/09) 

An Inspirational Year:  Muselan's newest release!

Ideas:  First and foremost, challenge your beliefs around what you feel you "should" do.  You don't have to do something.  Make sure it is coming from your heart or don't do it or have the other person "seduce you with their needs".

Ideas for stress-free giving:

• Time: commit to spend time with a friend rather than exchanging gifts
• Food: make cookies, breads, spice mixes, food kits to share with friends
• Homemade Gifts: scarves, soaps, beeswax candles

Make new rituals:

• Bowling
• Chinese food
• New pajamas and polar express
• Change what you have always done unless you truly enjoy it

Next week (12/21/09):  The third of our holidays series - bringing peace and calm to your holidays. Join us for insights and tips and discuss ways to de-stress before the big holiday gatherings (or maybe even after!). We'll also treat you to a wonderful visualization and relaxation exercise to truly bring some peace into your life.

Archives of previous shows

Yoga Feet (to feel strong!)

 

    As yoga practitioners and yoga teachers, there is much we can do (and then share with our students) on the mat to feel strong in our life.  In particular, what we can do to combat the fear I feel in our current culture around the economy.  Frankly, there is often a tone of fear in our life, economy or not, with fear being one of the forms of Avidya (ignorance).  We can take that fear to the mat to shift to a feeling of strength, to move from feeling victimized to feeling in power.

    What we do on the mat will show up in the rest of our lives.  (And what we do in our life shows up on the mat...but that is another post!)  If we need to surrender in our life, we practice it on the mat.  If we want to feel gratitude, we practice it on the mat. If we want strength, we practice it on the mat.

   Strength comes from feeling strong in our foundation, in who we are.  The stronger our foundation, the taller we feel.  On the yoga mat, that translates as being strong on our feet.  If our feet are strong, resilient, and flexible, we will be able to stand taller on them.

Physical

   A simple way to strengthen our stand on our feet is by creating more flexibility in them.  Physically, flexibility in the feet gives them more resilience to our step.  When we walk, the force in the striking foot is two times our body weight.  When we run the force is four times.  The feet are beautifully constructed to handle the force.  There are arches (3 main ones) in our feet that flatten each time the foot strikes, spreading the force out across the surface of the foot.  Unfortunately, most of us have tension in our feet so the arches have become rigid.  Getting flexibility back in the feet helps with the pliancy of our feet!

Energetic

    Energetically, flexibility in the foot helps the feet become better conductors of energy.  When your feet are more flexible, you will feel more grounded and connected to the earth.

Massage

    Here is a simple massage technique for the feet to increase flexibility:

• Rotate the Toes:  Start with one foot.  Lace the fingers of your opposite hand through the toes.  If your toes are particularly tight, just put your fingertips through.  As shown in the photo, wrap your fingers to the top of your foot and hold tight.  Use your other hand to grasp across the arch of your foot.  Use the hold on the arch to keep your ankle silent.  The movement you are creating is solely in the base of your toes.  Rotate the toes, feeling movement, if possible, in the bones that lead up to the toes.  Relax your shoulders and your jaw.  Keep breathing.  This one can be intense!  Rotate for a minute and then change direction.
• Stroke the Foot:  Place your thumbs on the bottom of your foot at your heal.  Press firmly on the heal and stroke down the foot to your toes.  Stroke 4-5 times.
• Squeeze the Heal:  Grab the heal from the bottom.  Squeeze and pull your hand off the back of the heal.
• When you finish one foot, compare your feet.  I am fascinated by the difference (and so are my students!)  The color is often different, too!

    I also enjoy doing a Tadasana (Mountain Pose) before and after the massage to compare.  Students find it fascinating!

   Related Posts:

• Here is the massage in a podcast.  Let me talk you through this!  (And you get more about how to stand more strongly in Tadasana!)
• Help for foot cramps, plantar fasciitis and tired feet
  

Facebook and Twitter Stories - Part I

Originally uploaded by pattpoom

I have begun using my Facebook and Twitter sites to create inspirational "stories" you can follow.  Here was my first one. Enjoy! 

Grab a cup tea, sit back & let's muse about some fabulous words...ones you might like to use to describe your 2010...

...*inspire* - To breathe in; to breathe in spirit. When you are inspired you are deeply connected to your Higher Self.

...*extraordinary* - Isn't it time for more than ordinary?  When good enough isn't good enough anymore.  

...*joy* - extreme happiness...it is there for all of us.

...*grace* - and all of its variations (graceful, gracious) is one of my favorite words.  

“The words we say do matter and they resonate powerfully within our bodies.” ~ Gormukh Kaur Khalsa

...*love* - because where love is, fear cannot exist!

Is your tea still hot? Heat it up, sit back, and enjoy a few more fabulous words...

...*grateful* - for everything...life, love, family, friends, food, shelter, technology, fresh air, our bodies, even our challenges for what they bring us, growth.

...*gracious & graceful* - moving smoothly through life, allowing yourself and others to change and evolve...

...*dream* - "Some men see things as they are and say, 'Why?' Others dream of things that never were and say, 'Why not?' " (George Bernard Shaw) Dream big and ask yourself, "why not?"

...*perfect* - yes, perfect. What if you knew everything in your life was perfect, just as it is, challenges and all? Everything is teaching you exactly what you need to know to move through tomorrow with grace.

Stay tuned for Part II!

Follow me for inspiration on Facebook and Twitter.

An Inspirational Year -- ...musélan's... newest release!

 

Here it is!  Just what you have been waiting for...a planner for tracking your Big Dream, your inspired life, your Extraordinary Life!  It is finally done and it is some of my very best work. 

The planner takes you through a year-long process of sticking to your dream.  You begin your year with an exercise to help you cultivate your "Big Dream".  Then, each month, you take steps toward creating that Big Dream. 

You also receive web support.  The Muses of muselan have created visualization recordings (podcasts), ebooks, extra worksheets, blog posts of thoughts and experiences from us, and more, to support you in your process.  You can also join me for supportive programs throughout the year. 

The PERFECT gift for that person who has everything!

www.AnInspirationalYear.com

More information and to purchase.  Join us for the Release Party, Friday 12/11, 5:00-7:30 pm

Join us and have YOUR most inspirational year ever!

Burnout Part II: Yoga Teacher Burnout

(This Post is Part II of a two-part series. Read Part I: Burnout in Your Yoga Practice)

Burnout for teachers can show up in a variety of ways: dreading classes, not knowing what to teach, feeling easily annoyed by students, feeling bored with what you are teaching (or fearing your students are bored!) are just a few ways. Here are some suggestions to refresh yourself when the specter of burnout shows up on your doorstep:

• First and foremost, consider why you teach. Why do you do what you do? You may find that teaching isn’t what you want to do anymore and it is time to move on to new adventures.
• If you decide you do want to continue teaching, consider your purpose behind your teaching. What do you want to teach your students? Has your intention changed? If so, your teaching style may need to change (and perhaps you need to learn something new yourself to teach what you want to teach now.)
• Evaluate how much you are teaching. If your “energy out” extends beyond your “energy in” time, you will burn yourself out eventually. Now, having said that, an essential element is:
• Evaluate where you are teaching. Does it fit who you are? I experienced burnout early in my teaching career teaching only one class each week. I was in a Fitness Center and the class was called “Stretch” since the word yoga connoted religion to the members. I wanted to teach true yoga and the members wanted to get fit. As a young teacher, I tried to mold myself to what they wanted rather than being authentic. It was exhausting! Because of the enormous expenditure of energy, I easily burned out. In contrast, years later, when I opened my first yoga studio, I taught 16 classes each week without ever experiencing burnout. I was in my own energy, teaching my way, and my students who were attracted to my space wanted what I was teaching. My teaching was an even exchange of energy; I found I got back just what I gave out.
• Another aspect of burnout (and part of the energy exchange I just mentioned), what are you doing to fill yourself up? Specifically, what are you doing in your practice? Are you bored on your practice mat, too, so it isn’t as fulfilling and inspiring for you? Often burnout occurs in teaching because we are burned out in our own practice. (If this is true for you, read my previous post here on personal practice burnout.) You may also need to spend time as a student. Find a class, attend a workshop or conference, go on a retreat. (Join me in Costa Rica! You can even come as my apprentice!)
• Here are a few other quick ideas for alleviating some boredom and shifting the energy:
• • Do you always teach the same things? Teach a pose you have never taught before! Have beginners, teach the basics of an arm balance (just lifting gently in Sukhasana is great!) or maybe get them started in Hanumanasana. No, they won’t do the full pose, but there are many preps they can do. And I find the giggles that come in thinking about doing such a hard pose changes burnout quickly! (Of course, be sure to practice any pose you haven’t taught in your own practice first. Perhaps this would help you bring a freshness to your own practice as well!)
  • Begin class in a way you never have. Start laying down if you always stand or sitting if you always lay down. That can get the creative juices flowing!
  • Rearrange the room. Sit in a new area or have the mats vertical if they are always horizontal to you or vice versa.
  • Teach a class without a plan if you always have a plan or have a plan if you never do!

I also have three blogs to give you some ideas.

• Muselaura.com: Right here on this blog.  This link is for posts I have written specifically for yoga teachers.
• Musasana.com: I haven't done much here for a couple of months but it has some great back posts you might enjoy.  I write about one pose each month.
• anandaville.com:  I began working my way through Light on Yoga by BKS Iyengar on Oct. 1. You can read what I have done so far...maybe some new ideas?)

May your experience of burnout be a thing of the past!  :-)

Burnout in Your Yoga Practice

yoga props

(This post is first of a two part series on burnout. Part One is for burnout in your personal practice and Part Two is for if you are experiencing burnout as a teacher.)

Burnout in your practice can manifest in a myriad of ways. You might find you can’t get yourself to the mat, you might feel bored with what you do, perhaps the practice itself doesn’t leave you feeling light and bright, or you might find yourself easily distracted while on the mat. However your burnout shows up, there are a number of ways to counter burnout and bring renewed energy to your practice.

The most effective way to counter burnout is to reevaluate why you practice. What is the purpose of your practice? Why do you do yoga? Sometimes we forget and our practice becomes stale and from rote. Reminding yourself why you practice can bring your excitement back. Plus, you might find your reasons for doing yoga have changed and your practice must therefore change. Our practice needs to reflect our purpose so we are inspired to return to our mat. Your purpose can have many levels to it. Overall, I practice for the peace of mind that connects me to my spirit. There are also periods of time when I use my practice for energy or to feel more personal strength or to surrender to something in my life. I do a different practice for each of these and if I am in a place where I need to surrender, having a practice that gives me energy is not appropriate.

Here are a few other ideas for renewing energy in your practice:

• Take a vacation: take a break from practicing. I once experienced such an extreme case of burnout, I made myself stop all forms of practice for four weeks. After about a week I was already excited to return to the mat but I held off to let the excitement mount!
• Practice in a new area in your home, a different corner, in front of a window, outside, just having your mat in a new spot can shift the energy for you.
• Do you have a pose you always do? Stop doing it for a few weeks. Do you have a pose you always avoid? Do it now. Start your practice with a pose you never start with. You would be surprised at how powerful this can be for changing how you feel.
• If you normally have a practice plan, stop using it. If you usually flow with where your body wants to go, create a plan.
• Do you usually practice in the morning? Shift to the evening. Usually in the evening? Do it in the morning.
• Read a yoga book. Take a class. Take a workshop. Attend a retreat.
• Get a yoga buddy. Compare notes, discuss poses and experiences, check up on each other.

These should get you started! If you have more to share, please add them to the comments.

museradio: setting intentions

MuseRadio

Musing With the Muses

Topic:  Intention Setting

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Topic:   As we near the end of one year and the start of the next, it's time to move beyond resolutions that don't stick and start creating Intentions. As we continue on our journey in and towards an extraordinary life we look at ways to really make changes in habits and behaviors that bring us closer to the life that truly is extraordinary!

Challenge:  This week, set an intention for yourself.  It could be something for a day, the week, the month, or looking ahead to next year.  As we discussed in the show, make sure it represents where you are going, what you want in your life AND that you are inspired by it (it is taking you toward where you are going, not away from what ever you might be avoiding...)  Notice if your "intention" has a different feel than previous "goals" you have had.

When is the Best Time to Practice

As I mentioned in a previous post, I am reading Mr. Iyengar’s Light on Yoga and working my way through all the poses.  (Well, okay, only 160 out of the 200.  The others I need some help getting into!)  An interesting thought from his book is about when to practice.  As a teacher, I am frequently asked, “When is the best time to practice?”  My answer is always the same, “Whenever it fits into your life” and that is the best place to start.  Doing your practice when you feel like doing your practice increases the chances that you will actually do you practice. 

If a student persists, I add that morning times are best for a quiet mind yet the body is still tight and more unyielding.  Evening practice brings clutter to the brain but the body is more willing to bend.  Mr. Iyengar added that determination wanes as the day progresses.  I resisted the idea initially, and it might not be true for everyone, but I must admit it is true for me.  I do my breathing and meditation practice in the morning.  When I am up early for practice, I get right to it.  My afternoon asana practice, is frought with procrastination. Even once I motivate myself to my mat, the laziness continues.  I often lounge in Child’s Pose and resting in between poses longer than necessary.

I still struggle with a morning asana practice.  My body loves afternoons and mornings are for my breathing and meditation practice.  But Mr. Iyengar also adds that with a regular early morning practice, the body becomes more flexible.  Hmmm...we’ll see!  I have never practiced long enough to experience morning flexibility!

 

MuseRadio: Gratitude Practice

MuseRadio

 

Musing With the Muses

Topic:  gratitude

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Topic:   Part II of our two part program on gratitude.  Listen as we discuss specific ways to practice gratitude.  Have more ideas?  Add them to the comments below!

“When you arise in the morning,
 think of what a precious privilege it is
to be alive; to breathe, to think, to enjoy, to love.”

~ Marcus Aurelius

Challenge:  We challenge you to practice gratitude.  Use something we suggested or your own idea. Let us know what you did and what happened by emailing us at inspiration@muselan.com.  If we use your information, you will receive a free month to Awaken to Joy Program.