Laura Erdman-Luntz, MA, E-RYT(500) | Yoga | Yoga Teacher Training | Minnesota | Costa Rica | Life Coaching

Let Yourself Become the Butterfly

"'How does one become a butterfly?' she asked pensively.

'You must want to fly so much that you are willing

to give up being a caterpillar.'"

~ Trina Paulus

If you liked this post, you will also enjoy:

• Is it time to share your life?
• Releasing old beliefs in your yoga class
• Need some help for letting go?

The power of patience

 

"The sea does not reward those who are too anxious, too greedy, or too impatient.
To dig for treasures shows not only impatience and greed, but lack of faith.
Patience, patience, patience, is what the sea teaches.
Patience and faith.
One should lie empty, open, choiceless as a beach - waiting for a gift from the sea."

~ Anne Morrow Lindbergh

Everyone Needs Restorative Yoga

Join me THIS Sunday (April 10) for a Restorative Yoga Class.  Class is online, LIVE and interactive so all you need to be wtih me is a computer and internet.  More info and to register.

(Reposting this in honor of my workshop!  Would love to have you!)

In our stressed-out, fast-paced, frenetic world, what we all need more of is Restorative Yoga.  What is it, you say?  My husband describes it as the "Bubble Bath" of Yoga classes and that about sums it up.  As the image the photo here conjures up, Restorative Yoga is relaxing, supportive, calming, peaceful.  Students do a series of yoga poses completely supported by blankets, bolsters, and blocks.  Eyes are covered to create an even more serene inner world.  Restorative Yoga gives us much needed time to disconnect from our busy lifestyle but it is more than a break we receive.  The real benefit of this type of yoga is the break it gives our nervous system. 

The nervous system is your operating system.  Your brain and spinal column comprise central nervous system and those two treasures take care of everything in your body.  When we are feeling stressed, hurried, overwhelmed, we are keeping the nervous system on high alert -- working over time.  Here's what is truly shocking, unless we do something on a regular basis to counter the high alert, they will continue to work overtime even when you are feeling less overwhelmed.  When you are on high alert, secondary systems in your body, such as the immune, reproductive and digestive systems take a back seat.  That is why you get sick, have a hard time getting pregnant and/or suffer from IBS, heart burn, acid reflux, ulcers, etc etc etc! 

What to Expect:  You will do about 5-8 poses, depending on how long the class is.  Each pose will be held at least 10 min and up to 20 min.  Sometimes instructors will guide you through breathing exercises or visualizations to help you relax, other times they will be silent.  I like to do a bit of both, beginning class with more guidance and ending in more silence, as students relax and unwind.

What to Bring:  Restorative yoga is a prop-heavy class.  You need at least two firm blankets and preferrably three.  You will also want a comfy blanket to cover yourself and a block and strap.  You will also want to be dressed warmly in comfie clothes.  You cool as you relax as the blood moves from the extremities to the internal organs of your body and you need to be warm to physiologically relax so be sure you dress in layers.  Your hands and feet especially need to be warm.   Some of my students even wear soft gloves or mittens to help.

Restorative Yoga helps you relax, unwind, and reset your nervous system.  You will be pampered, filled up, restored, renewed, rejuvenated.  You will sleep better than you ever have in your life...is there a better reason to practice it! :-)

Two ways to do Restorative Yoga with ME!

1. In-Person:  If you live in the Twin Cities area, study wth me in person! 
2. LIVE, online, interactive:  I am starting online, LIVE, interactive, monthly Restorative Yoga sessions beginning in April.  Join me at www.Physiic.com. 

Register for the weekly eNews, monday morning musing, to receive weekly updates on my online class schedule.

Restorative Yoga
Originally uploaded by aprilhelen

The Yoga for Surrender (Ishvara Pranidhana)

“…it’s hard to see the bigger picture when you think you are the great controller of your life.”
~ Donna Farhi

“As I emptied my cup, the world flowed in.”
~ Rolf Gates

(I posted this one two years ago and enjoyed revisiting it.  Thought you might, too!)
I have two quotes for you this month. They have similar thoughts and both are beautiful. In December, I decided to spend this year studying the last of the niyamas, Ishvara Pranidhana or surrender. Like many of us, I have long been the “great controller” of my life with deep-seated fears of letting go and trusting in the process of life. The more I let go, the deeper I go into my heart, to an inspired place from which to live. Both Rolf and Donna are right, I am seeing a bigger picture and the world is beginning to flow in in ever increasing and powerful ways.

I struggled with how to conceptualize “letting go” as we often hear these days. What did that mean? How could I just stop worrying and stressing? I did what I often do when I am unsure, I turned to my mat. Just as our lessons in life show up on the mat, lessons learned on the mat move into our life. Poses create awarenesses and feelings in our body and we can use them to help us do more in our life.

Yoga For Letting Go
I know forward folds are about letting go and being present so my practice has been almost entirely forward folds for two months. I also know child’s pose and Savasana are about surrender so I do them every night before bed. Finally, I knew the exhale aspect of my breath is about letting go so my breathing practice has been focused exhaling as well. In my meditations, I visualize handing over my worries to someone I respect and trust with my problems. Other than my practice, I didn’t “think” about letting go.

As always, what happens on the mat, came into my life. I am letting go. I feel control has much less hold on me. I am much more open to flowing with what comes in and, perhaps more importantly, what goes out of my life.

Think about issues you are struggling with in your life, things you are “thinking” a lot about. How can you take the issue to the mat? You can use poses to build courage, open to love, release grief, soften to the present, and much more. Not sure what to do? Email me. I am happy to help. Yoga is our gift and we can use it for so much more than merely stretching our bodies.

surrender
Originally uploaded by journeyswithasimplegirl

Inner Smile

This idea originally comes from Lilias Folan when I studied with her 22 years ago!  (In fact, she was the first "famous" yoga teacher I studied with.)  Anyway, I was reminded of this lovely meditation last week in class.  I have been working hard getting grounded and strong in my standing poses and now it is time to soften that "work" to bring in the heart. 

You can do this meditation anytime anywhere.  It makes a lovely Savasana (Corpse Pose), as well. 

To do it, simply bring in the feeling you have in your body just before you smile.  Feel your energy brighten!  Your vibration literally goes up!  I liken it to adding fresh lemon juice to a dish just before you serve it.  It lightens and brightens the food.  

So, next time you build a strong Tadasana (Mountain Pose), or are standing in line at the grocery store, or settling in for a Savasana (Corpose Pose), feel your smile!

Related Posts:

• Sensing Your Energy on the Yoga Mat
• Find Breath in Your Pose
• A Thought: Yoga Poses with Ease

Smile
Originally uploaded by OMAR EL ZoMoR

Teaching Surrender

According to Patanjali and the Yoga Sutras, the last of the yoga precepts is Ishvara Pranidhana. Translated many ways, the one I use the most is “surrender” or “letting go”. Here is a great way to help students understand the concept:

Using partners, have one student move into Maricyasana III. Maricyasana III is a twist in which one leg is straight out and the other is bent with the foot next to the thigh. Then you twist into the bent knee. Have the student twist to the right first, into the right knee. Have the partner place her hands on the front of the right shoulder and on the left shoulder blade. Get a good solid grip so the student in the pose gets a good feeling of being completely supported. Now, have the student in the pose release and allow the partner to support her. It is much trickier than it looks and is a great lesson in learning surrender. Those who tend toward control in their life will keep holding themselves in the pose and not be able to release into their partner's hold as well as those who can surrender or let go and trust well.

 

I surrender all
Originally uploaded by Forgiven!