Yoga Hotdish

There are a lot of books written about what is meditation and how to do it.  To be honest, it’s often more enjoyable to read about meditation than it is to actually attempt it!  Most of us are nowhere near ready for what we might consider meditation: sitting perfectly still on a cushion with an erect spine, effortlessly surfing waves of bliss.  Frankly, it’s a lot more rigorous than you might think.  First off, our bodies are no where physically ready to sit comfortably (usually on the floor) for an extended period–you’d be surprised how long 10 minutes can take when seated on the floor without support–our hips have long since adapted to chairs and for many, there’s no going back! Besides, is sitting really what we should be doing in our leisure time?  Is anyone out there wracking their brain thinking, “How can I sit more?”  (People who work on your feet all day, you are perhaps the only ones who may answer “yes”).

As if the body alone weren’t enough of an obstacle, we have to consider the over-tasked modern mind.  If you don’t already have ADD or ADHD, you’re probably catching it like the flu from your devices. All of these inventions that were supposed to save us time and energy simply multiplied all the things we’re supposed to get done at once!

The answer for 99% of the people I meet who want to reap the benefits of meditation ranging from boosting mood and immunity to cognitive function are best served by a yogic “meditation in motion” practice.  The yogis were the first to make the mind-body connection and flip it upside-down: instead of mind over matter (the body), they learned that you could use the body (and breath techniques) to calm the mind.  This was (and still is for many), a revolutionary idea!

Finding the right combination of breathing and slow moving postures taught in a serene environment can lead you to those meditative bliss waves. And, by serene I mean quiet. Meditation requires confronting silence, stepping back and watching your thoughts.  This can’t be done while listening to music or looking in a mirror (hence the “no music, no mirrors”).  While music can be relaxing, it can’t help but generate memories and emotions–both considered “errors” of meditation (ask people who compose music for hospitals how tricky it can be).  Mirrors put you in the comparative part of your brain where the ego lives, another “error.”  Even if you’re not checking out your neighbor, you might be comparing today’s image with a previous one;  besides that, you aren’t focused internally. I once asked for hardship pay after trying to teach a group of teenagers yoga in a mirrored studio–and I got it!

Keep in mind, yoga postures were developed to prepare the body and mind for meditation, as a prelude to the higher states.  Swami Kripalu realized that most people didn’t actually have 10 hours to sit in silence daily like he did, so he promoted a style of yoga that makes the “container” of the body stronger while reaping the rewards of meditation.  The practice then finishes with a full length Savasana (corpse pose).  Big-box fitness yoga tends to reduce it to a couple of minutes of “relaxation,” to get you out the door so the next class can move in,  missing the point entirely. It’s like sending you away w/ a peppermint instead of an artfully crafted tiramisu.  A proper savansana is the piece de resistance toward which the class has been building. You, the student, have a small window of opportunity to transition from “meditation in motion” to just meditation, now that the mind, body and breath have been carefully prepared.  To forego that opportunity is a loss and shows a lack of respect or understanding for the underpinnings of classical yoga.

You must be free from doubts, fear, delusion, egoism, anger, passion and Raga-Dvesha

I have been working with “active seniors” so long, that I am literally starting to become one.  The AARP knows where I live.  Decades of helping people discover self-care, often in the nick of time (around retirement) has given me an insight I’d like to share. It may sound a little harsh…

Look around the room of my “Fit and Feisty 50+” crowd and you WILL be impressed! There are students ranging in age from mid 40’s to 90+.  There’s not necessarily a correlation of age to ability either in the areas of strength, flexibility, focus and balance.  Some of our oldest students are the fiercest and fiesty…est.  What they all seem to have in common is that they’re committed to longevity and doing the aging thing “right.”  They’re socially plugged in, active, purpose-driven, taking care of family, serving on boards, continuing to work, pursuing passions like art, writing, travel, and faith.  I love to remind them that even on their worst day, they’re in the “upper percentiles” compared to their peer group!

So how and when does it go wrong for them?  Well yes, it might be a health crisis like a fall or a diagnosis, but what I see more often than not is that the illness of a spouse is most likely to throw them off-track.  The next thing you know, they’re missing their own self-care to take care of a spouse: running to doctor’s appointments, physical therapy, picking up all the slack in doing errands, taking care of grandkids.  And, more often than not, while they have gotten into the habit of wellness/fitness/self-care, their spouse has not.  Maybe the spouse was the sole breadwinner or perhaps it’s just that opposites attract. Whatever the reason doesn’t matter at the end of the day.  The spouse needs them and that’s what they signed up for–it’s in the contract.

So what’s a healthy senior to do? My advice is look around and learn.  Get those spouses off the sofa and get them engaged in wellness. If said spouse likes to try new things and has a sense of humor, riding shotgun to your yoga class may, in fact, be an easy answer.  However, more often that not, I find that men especially are squeamish about joining a mostly female class surrounded by women who are likely in better shape than they are. Remember, yoga is about the balance of strength, flexibility, breath and focus.  While men often show up with greater strength they can find the yoga combination vexing.

So here’s what I recommend: a little couples private yoga to get them going and build confidence. Whether they are coming off a long career of corporate work at screens and travel or construction and repetitive motion, chances are it has taken a toll on their bodies and their minds. Yoga teaches us the mind can’t truly relax when the body is full of “resting tension” that never goes away–even during sleep.

The idea is not to do couples private yoga forever, but just to get going.  A duet class is convenient in that, even if one person can’t make it, the other likely can resulting in both students getting to zero-in on their individual issues and concerns separately from time to time.  Eventually, the spouse may start to inquire about group classes and here’s the interesting part: it may not necessarily be your group class–he/she may want to venture out and have their own “space.”  No problem!  The sense of community will be good either way; and, you will share a common interest as a couple that will lead to some interesting discussions and even some inside jokes!

I hope this paints a better picture of how “aging” can be. In the West, we assume that old age brings reduced mobility–not so in many of the Eastern cultures.  And remember, in helping your spouse, you’re helping yourself while becoming a healthier couple on many levels.

It was never my intention to teach senior yoga… or to grow old for that matter!  However, when I heard reports (often from my Mom) of what was passing for “senior yoga” at the local Y, fitness center, health club, community ed,  etc., I knew I had to get involved and rethink the whole genre.

Perhaps the most egregious violation of my yoga sensibilities was the practice of referring people of a certain age to “chair yoga.”  I couldn’t believe all the fully mobile and even active seniors that were doing “chair yoga.”  Now, if you are in a wheelchair, or use a walker, then yes, perhaps chair yoga is your jam.  However, if you’re as able as the folks I saw who were taking it, then the only people being served by chairs are lawyers and inexperienced teachers.  These groups love chairs because the chance of anyone getting hurt (in spite of iffy teaching credentials) is small — even smaller than the likelihood of getting any measurable, meaningful results!

Next on the list of grievances are the number of young, inexperienced instructors teaching a gentler form of their regular vinyasa class and calling it “senior yoga.”  Seniors have all kinds of special issues and until you’ve experienced inflammation, joint pain, vertigo, chronic illness, heart trouble, etc., you haven’t a clue what your students are going through.  While sympathy is great, empathy matters as does the instructor’s ability to teach to bodies of different proportions with different ranges of motion and fitness levels. What inexperienced instructors (fond of chirping, “You can just modify.”) don’t realize is: the whole approach to stretching has to be altered to protect the joints at all costs. Moreover, the attachment to aesthetics in the poses has to be dropped–this is not yoga for Instagram! 

Finally, on the list is the lack of meditative and breathing practices: American yoga in general loves to liberally cut these corners, yet in yoga philosophy, both of them trump asana/ posture practice and are higher up the hierarchy of importance.  In places where yoga is a lifetime practice, pranayama (breathing) and mediation practices are meant to grow as we age so that when the body inevitably starts to deteriorate, the “higher practices” take over and create a rich, immune boosting, mind clearing, relaxing practice that could even be done in a hospital bed.  To not teach these keeps one’s practice in the physical realm at a time when we should be trying to transcend it.

The previous grievance shouldn’t imply that there isn’t a strong physical component to the YogaHotDish approach for this population.  I find many teachers underestimate how much the 50-90 crowd can actually do, as long as students are committed.  Sure, we do planks, dogs, pilates inspired core, and loads of balancing. It’s the way we do it:  long holds, a selection of poses offered with easy transitions and the freedom to pick and choose what works,  Moreover, poses where the “risk” doesn’t justify the “return” have been carefully weeded out over time. I suppose it could also be said that some students are weeded out over time.  Commitment to the small group environment is key.  The non-committal don’t last as they grow increasingly frustrated when those around them continuously improve.  Sure, the hands-on assisting and individual help can make up for a lot, but, it’s not fair to turn the class into one’s own private yoga session either! As an experienced teacher of 20+ years, I know that 12 is about the right number. Be skeptical of large group fitness senior classes–there’s no way the teacher is going to remember your knee replacement, torn rotator cuff etc.

If you’re over 50, you know that there’s not way to make up for experience. I can’t just train anyone to teach this class, as it has been evolving over 20 years.  There is no one else in the area teaching a class like this. When I go out of town, I have to cancel the class–there’s no sub.  Also, there is no “senior rate.”  Why? Because this class takes every ounce of energy and experience I have to execute.  I leave nothing on the mat looking after a dozen people with illness, injury, challenges and assorted issues–I often log around 2000 steps!  In fact, this class is priced at the top of my range at $15/ class.  Sure, you can get those next-to-nothing classes with your “silver sneakers”program but you will get precisely that for which you pay.  There is no comparison which is why though many of my students belong to LifeTime, Shoreview Community, the YMCA, and do Community Ed they still show up every week.  Many students have been with me for decades; in fact, we joke there’s only one way out of this class!

To keep the environment small and inviting, I am delighted to add a new FIt & Feisty 50+ class on Thursdays, 3-4:30 pm in North Oaks.  90 minutes?  That’s how long real yoga takes. Never trust a one-hour yoga class and don’t trust what “big yoga” is marketing as “senior yoga!”   Please check the class out here if you’re ready to be Fit…and a wee bit Feisty!

Anger is like water. No matter how hard a person tries to dam, divert, or deny it, it will find a way, usually along the path of least resistance.  As I will discuss in this book, women often “feel” their anger in their bodies.  Unprocessed, anger threads itself through our appearances, bodies, eating habits, and relationships, fueling low self-esteem, anxiety, depression, self-harm, and actual physical illness.

From the book,  Rage Becomes Her,  by Soraya Chemaly

Did you know that studies show men and women have about the same amount of anger?  Yet why, in the 21^st Century is it still so risky for women to show anger?  Why  are we so likely to hide it, putting other people’s feelings of comfort and ease ahead of our own?  Because we know if we express it, there will be consequences. While anger is the weapon of choice for alpha males everywhere, when displayed  by females, it’s perceived not as strength but as irrational, emotional and weak.

Continuing from Rage Becomes Her:

“Anger has a bad rap, but it’s actually one of the most forward thinking of all our emotions.  It begets transformation   manifesting our passion and keeping us invested in the world.  It is a rational and emotional response to trespass, violation and moral disorder. It bridges the divide between what “is” and what “ought” to be, between a difficult past and an improved possibility.  Anger warns us viscerally of violation, threat and insult.”

Author Soraya Chemaly goes on to point out that people who express anger are even more optimistic –perhaps because they feel an empowering energy to change things for the better.

You don’t have to know much about yoga to know that “authenticity” is a buzz word. “Live authentically” implore numerous ads in Yoga Journal, as if you could be “authentic” by using a bamboo water bottle or taking a “Yoga Journey” to Nepal. Most of these ads are targeted at women.  I contend, however, that regardless of what kind of water bottle you wield, if authenticity is what you’re shooting for, then sister, learn how to express yourself in a way that leverages your anger, propels your forward and keeps you from succumbing to the depression/ anxiety quagmire.

Not so sure, are you?  Gee, but people might get offended; you might lose friendships, or even a job.  What’s the downside of not expressing anger adeptly?  As mentioned above: anxiety, depression, low self-esteem and a host of physical diseases. Those are high prices to pay.  I wonder how many women seeking treatment for these conditions are able to connect the dots back to the likely origin: unexpressed anger.  My guess is very few.

In the yoga world, we often view emotions in energetic terms. Anger is energy, energy that can be harnessed and directed toward “unstructured,” creative thinking and problem solving.  Heck, this very post came to me moments after hanging up the phone from my battle-royale with Alamo Car Rental. The trick is in leveraging the energy boost into something productive, not kicking the dog or driving 50 in a 30.

In reflection, I think I have typically expressed anger in a more masculine way.  I pity the fools who poached my brand new pink tennis balls I received for my birthday, around age 10.  I chased the pair of boys down and beat the crap out of them w/ my shiny metal tennis racket.  I remember my Dad beaming when one of the Father’s phoned and my own father replied, “My recommendation to your child is not to steal tennis balls.”  They never bothered me again!

Later, when working in a male dominated field in a male-dominated culture, I deliberately took note of how men expressed anger.  I realized that to be taken seriously, I was going to have to raise my voice, throw around some coarse language and, ideally, beat them at sports –at the risk of making them mad, as opposed to the typical feminine role of putting men “at ease.”   I quickly  realized that expressing anger wasn’t that big a deal in the wolf pack; what was probably more harmful was holding a grudge, an area in which many of my female colleagues exceled.  I deliberately avoided that age-old, passive-aggressive play.  Amends are fairly easy to make in Man World –usually a beer does the trick in keeping future collaborations on the table/bar.

But what does this have to do with yoga? It has dawned on me that perhaps what drew me to the practice in the late 90’s was the way it helped me manage the anger that was “trapped inside my body” as mentioned above. Years of working in sexist countries in IT, plus a health condition dismissed by male doctors took its toll.

Anger is energy that needs to be processed productively, and ideally, in “real time.”  That can take many forms, from taking a long walk to chatting with a sympathetic friend. However, sometimes those things aren’t available.  But, there’s always a floor. There’s always 10 minutes.  There’s always the breath.

As a teacher I have numerous female students confide in me that they’re on anti-depressants or anti-anxiety medications.  But maybe they’re not sad, maybe their Sad + Mad =SMAD.  They’re bottling up years of ill-processed anger and it’s fermenting into sadness and “unexplained” anxiety.  Yoga meditation trains us to feel feelings with subtlety and skill; so much so, I often compare it to wine tasting.  We move well beyond defining things as red or white,  noticing layers, complexity and even “notes” of emotions—It’s how I came up w/ “SMAD.”  I could hold anger and sadness together, but crying seemed more socially acceptable than punching someone in the nose or shouting them down in a crowd.

Meditation, yin, self-study (avidya), breathing exercises for controlling energy—Yoga offers us a wide array of time-tested techniques. The issues are in the tissues. If you’re a woman living in a #metoo world, get real, get angry and get to your yoga mat!

Finally, have you ever noticed, a lot of old ladies aren’t exactly “sweet”? I’m thinking of the ones who outlive their husbands by decades, continue to live independently, managing their own affairs.  In my experience, the longevity bet is on fit and feisty, stubborn and assertive!

PS.  Some of you reading this, male and female, will be tempted to dismiss me as a ball buster, feminazi, or worse. You are living in the past, and maybe that works for you. Yoga, however, challenges us relentlessly to be here, in the present.  And, for me to care what you think would mean putting your feelings (a complete stranger)  ahead of my own, which is another way women end up miserable.  Please don’t feel like you need to share your thoughts with me on the subject. This post is meant only to encourage and validate those who are wanting to break out of typically “feminine” ways for expressing anger that aren’t working for them.   If this isn’t you, then kindly run along! Namaste.