Tag: Edmonton yoga

Love of yoga to be celebrated on International Day of Yoga

Posted on by guru

Happy Day of Yoga! International Day of Yoga is celebrated annually on June 21 since its inception in 2015 when it was declared unanimously by the United Nations General Assembly (UNGA).

The Indian Prime Minister Narendra Modi in his UN address suggested the date of 21 June as it is the longest day of the year in the Northern Hemisphere and shares special significance in many parts of the world. In his address he said, “It is not about exercise but to discover the sense of oneness with yourself, the world and nature. By changing our lifestyle and creating consciousness, it can help in well being.” This resolution was supported by 175 countries, including USA, Canada and China. This proposal has the biggest number of co-sponsors in the history of any UNGA resolution of such nature.

Yoga is a physical, mental and spiritual practice attributed mostly to India where it began more than 5,000 years ago. The word ‘yoga’ derives from Sanskrit and means to join or to unite, symbolizing the union of body and consciousness. Today it is practiced in various forms around the world and continues to grow in popularity.

Nowadays yoga has become very popular as a system of physical exercise all over the world. It is a popular activity among athletes, children and seniors too. Yoga has been proven to lower blood pressure and increase strength and flexibility. Yoga energizes our bodies and calms our minds. So let us add Yoga in our lives and stay healthy.

There are different kinds of yoga including; Hatha Yoga: a system of different physical exercises, Karma Yoga: actions done without any desire of the results, Mantra Yoga: chanting of certain sounds, Bhakti Yoga: devotional yoga, Gyana Yoga: gyana means knowledge and reality is discovered through insight, practice and knowledge using discriminative intelligence, Raja Yoga: sometimes called the “Royal Yoga” is inclusive of all yogas, and its philosophy goes beyond the boundaries of the many styles of yoga. Today it emphasizes the benefits of meditation for spiritual self-realization and the purposeful evolution of consciousness.

Also, there are eight limbs in yoga; Yama – Self-control, Niyama- Discipline, Asana – Physical exercises, Pranayama – Breath exercises, Pratyahara – Withdrawal of the senses from external objects, Dharana – Concentration, Dhyana – Meditation and, Samadhi – Complete Realization.

So celebrate International Day of Yoga by visiting a local yoga studio, practice at home with a DVD, online class or searching your t.v. You could even head out-of-doors to drop into downward facing dog. Invite a friend to yoga, meditate, do yoga somewhere different, at work you could practice some office yoga right at your chair, you could wear your yoga, try a new style or maybe read a book about yoga.

International Day of Yoga is not to be confused with World Yoga Day.

Michelle Anderson
michelleyoga.net

Always Challenging – Blackfoot Ultra Marathon

Posted on by guru

I recently ran my second Blackfoot Ultra Marathon. This year I ran the Baby Ultra, a 25 kilometre (km) loop. Last year, I ran the loop twice in the 50 km Ultra. I thought after a “regular” marathon of 42.2 km, what’s another 8 km, right? Ha! Boy was I wrong.

Running trail is a different beast from running road. Especially when it’s a hilly course like the Blackfoot. If I remember correctly the website boasts that the course contains “100 hills good for building nice butts,” or something like that. Trail takes a lot longer than road. Adjust your expectations. So, approximately for this runner, four hours for 42 km on road equals 7.5 hours for 50 km on trail.

A secret in ultra marathons is there is a lot of walking, power hiking and food to be eaten. Oh the food at the water stations knows no bounds. In addition to the usual fruit, water and electrolyte replacer, I’ve witnessed (and indulged in some) cookies, bacon, cookies-with-bacon, Twizzlers (personal favourite), grilled cheese, pizza, chicken nuggets, pop, pickles, chips, and more than I can remember. Calories are needed with choices between sweet and salty, depending on what the body needs/craves. These stations would not be possible without the volunteers who are hands down the best and the zaniest. Think costumes.

Part of the registration requires entrants to provide four hours of volunteer time at a self propelled individual sporting event. It can be in your local area and can encompass anything from volunteering at a running race, triathlon, cross country ski race, trail maintenance, coaching or officiating a school track team, river valley clean up, etc. This is a mandatory requirement as Friends of Blackfoot “believe all runners should give back a little”.

My first year I volunteered at one of the aid stations of the Canadian Birkebeiner Ski Race. I got into a car at 6 a.m. with a load of strangers to drive out to a remote location in the middle of winter and hand out such things as pickles and hot chocolate. My husband worried for my safety but I assured him “they’re runners, they’re fine”. And I was right. In fact I soon made new friends. Insert sigh.

The second year I spent an evening handing out race packages to participants of the Run Wild in St. Albert. I have wanted to volunteer for a race and give back for some time so I couldn’t have been happier.

All competitors of the Blackfoot Ultra must carry at a minimum a 600 ml. water bottle throughout the course. The 100 km starts at 5 a.m. and requires four loops of the 25 km course; the 50 miler starts at 6:30 with 5 km out and back then 3 loops, the 50 km starts at 9 a.m., 25 km at 11 a.m. Kids Ultra (double at 8 km) at 2 pm, Kids Ultra (4km) at 2:15, Canine Ultra (new in 2018 and runs 10 km) at 4. Funds from the Canine Ultra went towards Strides for Stroke. One of the three Race Directors (RD) of this race, Amber Poliquin, had a stroke in August of 2017.  It took seven days in hospital, permanent loss of left peripheral vision, and months of rehab to get to where she is today.  Instead of focusing on the why, Amber is training to run in the Fat Dog 120 Mile Ultramarathon in August 2018 and wants to raise $1,000 per mile.  All this funding will go towards research for a University of Alberta scientist who is working hard to develop a blood test that could diagnose strokes within 30 minutes.  Currently only five per cent of strokes are diagnosed in a timely manner.

The dogs and their humans had three hours total to do it.  And the furry ones got a homemade treat of peanut butter, bacon, banana, and doughnuts. Confession time: I saw these doughnuts in the snack shack after finishing and with no idea at the time they were for the dogs, seriously considered if I could take one. It was a help yourself to pop, Dairy Queen Dilly Bars and smokie accoutrements so I wondered if I should take one or where they were being handed out. They looked amazingly delicious! Glad I had restraint.

The route direction alternates each year between clockwise and counterclockwise. This makes the experience, (and pain) different. Another interesting addition this year was that Blackfoot hosted the 50 Miles 2018 Canadian Trail Championships and they lived up to their name.  New course record of 6:32:01 by Alex Petrosky.  Even more amazing was second place, 2 minutes behind and 3rd place 10 minutes behind.  For the women Roslyn Bergen won in a good time of 8:03.12.  Roslyn was officially second in women but the first winner Adele Salt holds a British passport and not Canadian in terms of championships.

Like every race there’s cool swag. This year a t-shirt, last year a running vest. There have also been tights, hats, sleeves and flip flops. In 2018 we also received finishing medals (note I’ve run races just for a particularly cool medal).

I arrived an hour before race time as my running buddy reminded me we’d have to park a ways away and walk into the Islet Lake Staging Area. The 25 km was the last major race to go out so there would be a lot of cars parking on the road leading in. By the end of the day the cars are so covered in dust from passing cars on the gravel road, a wash is in order.

Once there, there’s time to put on sunscreen, bug spray, store a drop bag (honour policy you can just leave it anywhere and it’s safe) load up whatever supplies you’ll be carrying on your run, and of course, those last trip/s to the outhouse.

Before we could get going we were gathered for a pre race meeting by RD Gary Poliquin. Racers are reminded that they will not be allowed on course without their own water, course is well marked and code of the trail; if someone’s hurt, you stop and offer help. I felt the code about 6 km in when I took a tumble and a gentlemen beside me stopped and asked me if I was okay. Only thing hurting at the time was my ego. Other than a hand and knee, my water bottle and hat brim took the blow.

Gary asks how many are Blackfoot virgins. To which his young daughter asked, “what’s that mean?” They were to chat later.

For the 50 km my friend and I planned (and executed) to walk all the hills. We spent more time at the food stations stretching and eating then I did this year. This year I decided to run my own race and run it differently then last year. I decided to run more and walk less and didn’t spend time at the food/water stations other than a quick orange slice and cup of water. I felt good for a long time but the course direction this year meant a lot of steep hills at the end so the last 6 km or so, were a grind. I went in hoping for a three hour finish and ended up with a 2:41 finishing 20th out of 84 entries. I have to be happy.

Upon finishing I grabbed some more water and fruit, but even better was the bison smokie, Dilly Bar and full strength pop (I only drink diet usually but a Mug root beer looked amazing).

Course closes at 7 pm (all runners must start their last loop by 3 pm). Weather is always a wildcard with any race. There was a year at Blackfoot that people were pulling out and being pulled off with frostbite. The two years I’ve been participating it’s been quite warm.

Interesting to note there are 400 racers and a waiting list, there are slightly more women than men racing and 2018 was the16th anniversary of the race.

Very helpful is to go out for some training run/s before to get a feel for the course and what to expect and plan for. There are some organized group runs before to company can also be found.

The Blackfoot Ultra is a quality trail ultra marathon race in the Edmonton area held at the Cooking Lake Blackfoot Provincial Recreation area. The group that the Blackfoot Ultra supports is the “Friends of Blackfoot”.  This group of dedicated volunteers and Park staff keep the trails in top shape during all seasons of the year.

The 97 square kilometre Cooking Lake-Blackfoot Provincial Recreation Area contains forests, pastures and wetlands. It is a multiple use area that supports a variety of activities, including agriculture, wildlife management, natural gas extraction and outdoor recreation.

Get active this Senior’s Week

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More and more older adults are staying active longer and seeing the benefits of regular exercise. People age faster when they are inactive. Other influences on aging include disease, trauma, nutrition, etc.

But when you’re more active, you age better. Benefits of exercise include physical, social and psychological (short and long term). Those short term benefits are better mood and decreased stress. Long term benefits are reduced depression, anxiety, perception of self-efficacy, mental sharpness, self-esteem and body image. Bone mineral density goes up and risk of falls and fractures decreases with regular physical activity.

CandaianŸ Physical ŸActivityŸ Guidelines state to Ÿachieve healthŸ benefits Ÿand improveŸ functionalŸ abilities, Ÿadults Ÿaged ŸŸ65 yearsŸ andŸ olderŸ shouldŸ accumulateŸ at Ÿleast 150 ŸŸminutes Ÿof Ÿmoderate ŸtoŸ vigorous intensity ŸaerobicŸ physicalŸ activity ŸperŸ week Ÿin Ÿbouts ŸofŸŸ 10 minutes ŸorŸ more. ItŸ is Ÿalso Ÿbeneficial ŸtoŸ addŸ muscleŸ and Ÿbone Ÿstrengthening ŸactivitiesŸ using Ÿmajor ŸmuscleŸ groups Ÿat Ÿleast two ŸŸdays Ÿper Ÿweek. Those with poor mobility should perform physical activities to enhance balance and prevent falls.

Being active for at least 150 minutes per week can help reduce the risk of chronic disease (such as high blood pressure and heart disease) and, premature death. And also to maintain functional independence, maintain mobility, improve fitness, improve or maintain body weight, maintain bone health and maintain mental health and feel better.

So, join a community walking group (such as mall walking), go for a brisk walk around the block after lunch, take a dance class, train for and participate in a run or walk for charity, take up a favourite sport again, be active with the family, plan to have active reunions, go for a nature walk and/or take the dog for a walk.

The first week of June is Seniors’ Week in Alberta. With nearly 14,000 seniors, Strathcona County is holding a number of events which can be found online at www.strathcona.ca/seniorsweek. This year marks the first year that there are more seniors then children.

What is your body trying to tell you

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Often when I teach a yoga class or take a yoga class, the subject to living your yoga off the mat comes up. But your life off the mat also shows up in your practice.

If you have shoulder issues. Perhaps you feel like you’re carrying the weight of the world on your shoulders.

If you back hurts. Perhaps you feel like you’ve been stabbed in the back by someone?

Do you have a pain in the neck? Enough said about that one.

Emotions like anger and stress can cause clenching of the jaw and muscles around the mouth. Release the jaw by a simple Lion’s breath or you could try yawning or sighing with an open mouth.

Yogic wisdom states that we hold emotions in our hips. Could this be the source of your tight hips? Have you ever been washed over by a sudden and extreme mood change while practicing a hip opener? Whether it is one traumatic event, or multiple small events, the feelings of fear, anxiety and sadness are stored in the hips until we bring them to the surface and allow a release. The longer you suppress emotion, the tighter the grasp. Some may refer to these emotions as being “stuck” or “trapped” in the body. Hips don’t lie. In fact, the body can’t lie.

And then there’s backbends. I see them as troublesome in two ways. Firstly, trust. Do you have trouble trusting that your back has you? That you have the strength to hold a back bend? Or do you feel too vulnerable opening your heart up in the back bend? Many people have the posture of rolling forward, protecting their soft underbelly and their heart.

During the practice of yoga asanas, you realize how rigid you are physically. It takes a little more awareness for you to know the rigidity in your mind and emotions. Somebody who is very rigid in their thoughts and emotions believes they are perfect because they don’t allow room for any other way of looking, thinking, or feeling. When you meet such a person, you think they are pig-headed, but they think they are perfect.

If balancing poses are hard, ask yourself, “is my life is out of balance?”

If you feel weak in plank pose, is there somewhere in your life where you could show more strength?

We know that our minds carry our emotional stress, but our bodies do, too. And the physical clues we experience could be telltale signs of emotional memories.

According to the late neuropharmacologist Candace Pert, the “body is your subconscious mind. Our physical body can be changed by the emotions we experience.” Her research reveals the integrated physiology behind emotion-body connection:
“A feeling sparked in our mind-or body-will translate as a peptide being released somewhere. [Organs, tissues, skin, muscle and endocrine glands] all have peptide receptors on them and can access and store emotional information. This means the emotional memory is stored in many places in the body, not just or even primarily, in the brain. You can access emotional memory anywhere in the peptide/receptor network, in any number of ways. I think unexpressed emotions are literally lodged in the body. The real true emotions that need to be expressed are in the body, trying to move up and be expressed and thereby integrated, made whole, and healed.”
Anger and pride fire up the head, neck, and shoulders. Anxiety and fear activate the chest, an area where people with panic attacks often feel tightness. Depression deactivates most of the body, especially the limbs, consistent with the sensation of heavy limbs that many people with depression experience.

Neurophysiologists explain that with repeated stress, people over time have shorter and shorter neck and shoulder muscles. Researchers at Massachusetts General Hospital found that people with depression had chronically tight brow muscles (corrugator muscles) even when they did not think they were frowning. Multiple studies indicate that an increased mental workload results in increased muscle tension in the cervical and shoulder areas, particularly for people working at computers.

Take the time to see where you might be storing stress in your body. Every body is unique, and our bodies change day to day. Notice where you hold onto different emotions and kickstart the process of releasing negative emotions with the first step—giving your body attention and awareness.

Beginnings and endings

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I’ve been thinking a lot lately about beginnings and endings. Specifically how we don’t recognize or take the time to note them, savour them, celebrate them. For example, we recently visited an open house at what will soon be my oldest son’s junior high school. It was an exciting time, a milestone. When we got home we celebrated. My husband and boys cracked open a can of diet pop and I poured myself a glass of wine, lol. We toasted the event, marking it in the history of our family. Another example was a test I recently wrote. It was a lot of work and study leading up to it and a major stepping stone in my journey as a fitness instructor. When we got home we celebrated. Okay, I had a glass of wine while everyone enjoyed a night off. As I write this I just found out the results of my exam and lo and behold, we will be celebrating tonight!

I need to remind myself that before moving on to another goal or achievement, savour the conquering of one first.

A couple of days later I had the honour of facilitating a practice teach for some new yoga teachers in training, and when we concluded the day I told the students to go home and celebrate, mark the occasion.

When I’m teaching yoga students I often tell them to pause between the poses and note, don’t rush. The space between the poses is just as important as the poses themselves.

In life we rush from this to that, trying to cross off as many things on our list as possible with no time taken in between to “Just. Be Still.” Create some space in your life between the beginnings and endings. Maybe it’s simply sitting in the car for a few breathes before you go into the house and tackle some more of life’s jobs.

In a recent article (Hold onto Happy – April 23/18) in the Edmonton Journal, writer Rosa Silverman asked “How often during your day to you stop to notice a fleeting moment of happiness or positivity?” Even something small, she continued, “perhaps you finished a small task that leaves you quietly satisfied.”

In the same article, California-based psychologist Rick Hanson recommends staying with an experience for a breath or two longer. Secondly, feel it in your body “land”. According to Hanson, research shows that the more you do this, the more it will leave a lasting trace. Thirdly he says we can “notice what is rewarding about the experience – specifically what is enjoyable or meaningful. What feels good about it? What do I like about it? What is pleasurable? That, in turn, increases its registration.” This practice says Hanson, will train our brain to be resilient and help us cope with challenges. Lastly, as we focus on positive experiences more, rather than negative ones, we’ll experience less stress, irritation, suffering, anxiety and sadness.

Whether taking one moment to be satisfied that you put that load of laundry away, or finding something in your day to raise a glass to at supper, be sure to notice the highlights. You’re worth it and I’ll bet you’ll feel happier. Who couldn’t benefit from more happy?

Leap into silence – a silent retreat

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I recently attended a silent yoga retreat. It was four days long and I had been curious for awhile so this seemed like the right one for me.

The party sort of kicked off the night before I left. My husband and I had the privilege of seeing Randy Bachman in concert. Held at Festival Place in Sherwood Park, it’s an intimate setting and we were in the front row enjoying great hits from the Guess Who and Bachman Turner Overdrive (BTO). So while some people were in complete silence during the retreat and had surrendered their phones and ipads, I must confess, at times while alone in my room, I was inspired to listen to some of these hits with my earbuds.

The morning after the concert, picked up my friend and fellow yoga teacher Amie. She had moved to Denver a year ago so I don’t have much chance to see her. I was really looking forward to this trip with her.

Then, we met two other friends and attendees to all drive down together. We managed to cram all personal items and yoga props into the back of one person’s car and headed off.

The retreat was being held just outside Caroline, Alberta so we decided to stop at The Village at Pigeon Lake for lunch and a bit of a look around at the quaint shops.

 

Lots of conversation during the drive meant sometimes we missed turn offs but quick turn arounds eventually led us to the gates of the Sanctum Retreat. Opened in 2004, the retreat is nestled in the rolling foothills four km west of Caroline, and the grounds boast 100 acres of land.

Upon arriving, our host and teacher Marla Erickson met us and after going through a brief tour and logistics, it was some free afternoon time. Marla is from Empower ME Yoga out of Ottawa and travels to Alberta quite often to offer her yin yoga teachings – and we were all familiar with her.

Later when everyone gathered for supper, there were many reunions. After supper was our first session with Marla and brief introductions around the circle. The session concluded with the beginning of the silent part of the retreat. Some women even handed over their phones and ipads for the weekend. I think with some preparation sometime in the future at another silent retreat, I would give up my devices also.

Friday and Saturday’s schedule was the same. Morning meditation, meals, three sessions with Marla and free time. Massage sessions could be booked during free time (I’m so glad I indulged). Other activities I enjoyed were walking, reading and napping.

Saturday had a couple of surprises. The afternoon’s yin/restorative practice had Lisa Virtue providing sound therapy with the playing of singing bowls. In the end, in shavasana, I even had one placed on my abdomin – very cool.

That evening we had a fire ceremony, burning notes of what we want to rid from our lives and what we we’re inviting in. We also had a small paper bag with things we had collected from nature. A dance party followed.

During the retreat I couldn’t help but think of the movie The Shape of Water. My husband and I had recently watched it. The main character was mute. She could hear but not talk. Just like us. In the movie she said something to the effect that she wasn’t whole because she couldn’t talk. I felt just the opposite. I was whole only speaking and listening to myself.

Marla had warned us that come Tuesday we may be feeling repercussions of the weekend. My experience came Monday. I needed to do a grocery shop, while walking around the store I started to develop a headache and was overwhelmingly tired. I napped when I got home and then headed back out for a dental appointment. Again, I wasn’t feeling well after being out. Perhaps too much stimulation for the senses.

And yes, all this was done, and is possible, in silence. Silence is golden. Silence is a gift. It took the pressure off to just be. Most of what we say doesn’t come across as we want anyhow. You know what the sound of silence is? It’s your inner voice you hear. Your true essence, your heart.

From Christina Aguilera’s song: The Voice Within “When there’s no one else, look inside yourself, like your oldest friend, just trust the voice within, then you’ll find the strength, that will guide your way, you’ll learn to begin, and trust the voice within.”

Become the silent witness – watch and learn.

I’m thinking I’d love a week long silent retreat in the future now.

Namaste.

Cultural Appropriation

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The expression and topic of cultural appropriation came up not too long ago at a yoga studio where I teach. I had never heard of this expression before so I asked what it meant. Someone of Eastern dissent could be offended by a yoga studio which had a statue of Buddha or other deity. Outside of yoga other examples of cultural appropriation could include; adopting hip hop styles or indigenous articles of clothing. It should be noted that the practice of yoga itself is not seen as cultural appropriation because it’s a merging of different influences.

This gave me pause for thought: “Am I being offensive or disrespectful perhaps even looking ludicrous, when I proudly display my statue of Ganesha or a singing bowl gifted to me by a good friend?”

Wikipedia has this to say about cultural appropriation, “…often framed as cultural misappropriation, is a concept in sociology dealing with the adoption of the elements of a minority culture by members of the dominant culture. It is distinguished from equal cultural exchange due to the presence of a colonial element and imbalance of power. Cultural (mis)appropriation is often portrayed as harmful in contemporary cultures, and is claimed to be a violation of the collective intellectual property rights of the originating, minority cultures…can include using other cultures’ cultural and religious traditions, fashion symbols, language and songs. According to critics of the practice, cultural (mis)appropriation differs from acculturation, assimilation, or cultural elements are copied from a minority culture by members of a dominant culture, and these elements are used outside of their original cultural context – sometimes even against the expressly stated wishes of members of the originating culture. Often, the original meaning of these cultural elements is lost or distorted, and such displays are often viewed as disrespectful, or even as a form of desecration, by members of the originating culture. Cultural elements which may have deep meaning to the original culture may be reduced to “exotic” fashion or toys by those from the dominant culture.”

So I asked one of my favourite yoga teachers who was born and raised in India. She’s a tiny thing with a loyal following at the local yoga studio for her fresh and challenging classes. She looks at least 10 years younger perhaps from living the ayurvedic lifestyle and continuing to live primarily without furniture as she was raised. She sits and eats on the floor, she does own a bed and admits that sometimes when she’s tired reading on the floor, she will go to her bed.

She says she doesn’t care if us white Westerners have statues of deities (my words, not hers). She added that when she goes to her ashram she chants alongside all races and colours. They chant the same, it doesn’t matter. Further that if she started looking for how we are all different on the outside you have a problem. She chooses to see the light within everyone; inside everyone is good and “Michelle when you do the same, you will be a great teacher.”

So I think I will continue to love the objects on my altar and the wisdom yoga has to offer, but hopefully I will remain aware to not offend or glorify my owning of said objects.

Malas: Not just a fashion statement

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A Mala is a string of beads used to count mantras (Sanskrit prayers) in sets of 108 repetitions. The practice of chanting a mantra is used as a form of meditation. A mantra is a word or series of words chanted aloud or silently to invoke spiritual qualities. In the yogic tradition a mantra is a Sanskrit word that has special powers to transform consciousness, promote healing or fulfill desires.

Mala is a Sanskrit word meaning garland. Mala beads are also known as Japa Malas, Mala Beads, Prayer Beads, Buddhist Prayer Beads and Hindu Prayer Beads. Japa means recitation, and it is traditionally used as an adjective and combined to form Japa Mala (prayer beads for meditation). Japa mala was adopted into other languages as the use and popularity of prayer beads spread. When the Romans invaded India, they mistook japa for jap, the Latin word for rose. Upon returning to Rome, mala beads were referred to as rosarium and later became known as rosary beads in English.

Mala beads have been used in Buddhism and Hinduism for centuries. Even dating as far Continue reading “Malas: Not just a fashion statement” →