Better Posture, Better Health in 10 Steps!


Better posture, better life!

Better posture, better life!

Classical Yoga science views poor posture as the root of many maladies from depression to respiratory and heart ailments; thus proper posture is the cornerstone of the physical practice.  Back pain is the most obvious affliction, but consider this: improper spinal alignment starts with the feet and works its way up through the joints–ankle,knee,hip, shoulder–affecting them all.  Rotator cuff tear ?  Poor rooting of humerus bones into the sockets perhaps due to thoracic kyphosis.   Knee or hip pain? Maybe toeing out the feet too much, misplacing the head of the femur bones  and throwing off the pelvis. These imbalances then ripple throughout the fascia (connective tissue) to neighboring joints, wrecking systemic havoc and causing pain.

Making matters worse, another side effect of poor posture is poor breathing.  The hunched position closes off the lungs and doesn’t allow for optimal diaphragmatic breathing.  Shallow breathing can push us toward  “fight or flight,” increasing the  overall resting tension of the body, making us feel irritable and worsening,…posture. Now, you’re in a downward “slouch spiral” –throw in a dark, 40-below windchill day and you too could be an extra on the set of Grumpy Old Men.


Maybe you’re wondering if it’s too late? Can you correct your posture, reduce your ailments and improve your mood? Can you breathe better so you can have less “fight or flight” and a little more  “rest and digest?”  Yes–the fact that so few of us receive proper training on how to stand let alone breathe, most people are quick learners of the concepts once they have the information. The key is reprogramming yourself  as you move through the world and making it routine.  Start by following these 10 steps:

  1. Stand with your feet a few inches apart, whatever is “normal,” for you.  Notice, do the toes turn out like a duck or in, like a pigeon? Be a human! Set your feet straight so the insides of the feet are perfectly parallel to each other. Feel how doing that sets your knees, pelvis and maybe even shoulders in a better place.
  2. Notice if your ankles tend to roll out or in, and whether your toes are gripping at the tips.  Don’t worry, we’ll fix this all in the next step
  3. Place a yoga block between your thighs and you were gently squeezing it.  You can use an actual block or rolled up bath towel.
  4. Place a yoga strap around your shin bones, between the knees and the ankles. Press gently out into your strap as you hug the block in.  
  5. Once you activate these oppositional forces in harmony, you’ll feel the weight balance evenly over all your toe mounds, not just the big toe.  Now, push down your toe mounds evenly –picking up the toe-tips will help, especially if you have weak arches.  The muscles of the legs will activate and hug the bones. Lift the kneecaps to support the knees –a lot of knee problems result from not knowing to engage quads when standing.
  6. Now, picture the pelvis as a bowl of water.  Make sure it’s not spilling out–this may require a subtle pulling up and back of the lower abdominals and pelvic floor,  or “pelvic lift.”
  7. Place the shoulders in the sides of your body, so your upper back and upper chest feel the same width across. If you’ve been slouching for years, this may be difficult to sustain. 
  8. Now, the head– if you drive, use a computer or sit on a sofa, it has probably been craning out WAY TOO FAR in front of your body. Level the chin, drawing it back to the throat until you feel the weight of the head over the tailbone and the tailbone over the heels and ankles. You should feel rooted through the heels and lighter on the front of your feet.
  9. Breathe! Reach your arms straight up overhead and hug a block between your palms. Keep your bum and belly from spilling out with a subtle pelvic lift and pulling in of the floating ribs.  There should be NO neck tension.  Work your way up to holding this “Mountain Pose” for several minutes.
  10. As you breathe, look at a focal point.  ONLY nose breath, and try to make your exhalations longer than your inhalations.  

Minus the arms overhead (awkward) practice this Mountain Pose whenever you’re  standing–in line, at a party,  etc. Try to maintain the alignment while walking as well.  

What if it’s just too difficult? You’re either too tense, too weak or both but you don’t want to end up looking like Quasimodo?  Consider a more classical, mindfulness-based yoga practice where perfecting posture is a priority–not the ubiquitous rapid-fire “vinyasa flow”  yoga which can lead to injury. Holding poses for long periods of time is challenging, creates better body awareness, and sets you up for  a meditative state, resulting in additional health benefits. 

“Long Life Yoga” is such a class and has been running for over 10 years in the North Oaks East Rec on Wednesdays at 12:30 pm. Due to popularity, a new session is being added Mondays starting in October. Visit for information.

Men are welcome to these classes and actually need yoga more than women. They tend to be less flexible by nature and prone to back problems. North Oaks resident John Martin says, ” Yoga’s emphasis on breathing, balance and a level spine has led me to, among other things, much better posture. I am amazed at how much standing up straight contributes to a feeling of well- being.”   Dr. Bob Schubert adds, “The yoga practice has really increased my awareness of body position.  This kind of input is really helpful in improving posture and avoiding fatigue.” And, yes, it’s OK to come if you just want to improve your golf game!


Top Doc Carrie Terrell: Why Women Over 40 Need Yoga!

This post is brought to you by  our own Yoga HotDisher, Top Doc,  and  Minnesota Monthly CoverGirl,  Dr. Carrie Ann  Terrell, MD, University of Minnesota (UMN). Thanks Carrie for contributing to our blog!


The evidence for yoga improving various health problems is deep and varied.  I recommend the website for an overview of the benefits of yoga as presented by the National Institutes of Health.  The evidence is solid as is my experience.

My most common patient scenario presents with a litany of concerns that reads something like this:

  • Fatigue, low energy, difficulty completing the umpteen tasks before her
  • Low libido
  • Inability to focus, memory loss, distractedness
  • Mood swings, irritability
  • Weight gain, digestive problems
  • Dissatisfaction with life

These women are 40-60 years old, often partnered with a significant other of varying participation in the relationship/housework/child rearing/care taking/cooking/shopping, have busy/successful/demanding careers, are the primary caretaker of the house/parent(s)/children/pets, and have unwieldy expectations for what they “should” be doing to take care of themselves.

These patients are essentially working every hour of their lives.  If and when they sleep it is erratic and interrupted and they wake without having rested. Or they “rest” while watching TV, iPading, gaming, texting, Facebooking. These activities are not restful, rejuvenating, nor replenishing. As if this isn’t enough they are also constantly talking to/bombarding themselves with negative or expectant commentary that translates as “not enough or not good enough.” In fact, the incessant loop of streaming thought these women live with is exhausting.

These women often come in seeking a magical hormonal cure.  They read that estrogen or bioidentical hormones or compounded hormones will resolve all of their issues; that their issues must be related to menopause or perimenopause. Now, I’m not underestimating menopause. Estrogen deficiency causes hot flashes.  Hot flashes can disrupt thought, the work day, the physical body. When hot flashes occur at night, sleeplessness results and irritability, mood swings, memory problems can follow suit. However, in many many cases, estrogen deficiency is not the problem. These women need a break, a time out, a mini-retreat, a respite.

Many women have found their solution. Some have found it in running, others in meditating. However, for many the potential solutions are untenable, unreachable, or add to the never-ending list of shoulds. Or, the options are so overwhelming women cannot begin to decide what to do or how to perform self care.

For me, this is where yoga comes in. When taught well, with attention to the philosophy and teachings, Yoga provides peace, quiet and a chance to observe ourselves.  Some know yoga to be an exercise; a physical activity leading to fitness, improved health, increased heart rate, etc etc. The secret is that asana practice (the poses are called asana) is solely meant to allow us to sit comfortably enough,quietly enough to see and feel clearly. Undoubtedly, the physical practice feels good. “Doing” yoga feels good, but, what feels even better is being able to look at my thoughts and see, ‘huh, those are my thoughts. I am not my thoughts.” Or, “look, this awful thing happened to me or someone said this awful thing to me and gee, I don’t have to be affected by that. I can still be me.” Or, “This pose sucks. I hate this pose. My muscles are shaking. This is dumb. I’m way too important for this pose. Why did I come? I have better things to do.” Which over time can become, “This pose sucks. I hate this pose. I’ve gotten through this pose before. I am stronger. My resilience is better.”

After 14 years of practicing yoga I can honestly say it makes me a better person. I build better relationships. I think more clearly. I know my limitations and know what I need to care for myself. I can separate myself from my wrongdoings, my suffering, my awards, my rewards, my family and my thoughts. With this ability, I am able to set my work and personal goals in alignment with my deepest beliefs. I am able to achieve lifelong goals and hold positions of leadership with a sense of love and responsibility. I get to choose how I will react to incoming stimuli (if at all) and I can readily access a place of peace and serenity within myself.


Manadatory Credit: Photo by Brian Rasic / Rex Features (396812dh) PRINCE VARIOUS

Manadatory Credit: Photo by Brian Rasic / Rex Features (396812dh)

We Minnesotans have been mourning the loss of PRINCE. If you don’t know who he was, I can’t help you at this point.  He stood for a lot, but perhaps what he stood for the most was the right of an artist to control his/her destiny, material and distribution–essentially to run his/her own show.

Perhaps his strongest statement was  the word “SLAVE” on his face and changing his name  to a symbol to circumvent an oppressive contract w/ SONY.  In short, he was done, “workin’ for the man.”

As a small business owner, Prince has always inspired me.  Those of you who haven’t had the stress of running a small business may not realize that every day is a fight for independence. You fight to keep the bills paid, to stay true to your mission and, to not get swept away by the tsunami of market homogenization. You defend your  unique niche against the big players who want to eat your lunch and then hire you to work for a fraction of what your regulars think your worth.  When a company like CorePower sets out on a mission to “Build a Global Lifestyle Brand,”  they’re fine with your lifestyle being a casualty of their brand–hey, it’s business, right?

In my own neighborhood, Noodles and Company has moved in and put our local Pho shop out of business enjoying the “second mover advantages,” usurping  at least some of the business that family-owned shop grew over the years. Massage Envy has taken its toll on expert bodyworkers, hiring straight-outta community college grads to essentially give one-size-fits-few treatments.  On the flip side, the big brands get in early and block the entry of smaller, more creative offerings. We are flanked by 2 Caribou Coffees.   In a neighborhood of 3000 families, couldn’t we support one indie coffee shop that knows how to make a mocha with real chocolate!?

Just the other day, I was in Dinkytown thinking I’d join the “kids” for a little hot yoga on a cool day–now you know it’s not my thing, but I like to keep current. There’s a guy from NY who teamed up w/ a local to start Your Yoga.  They’re a good team, they have something worthwhile to offer. Imagine my dismay to find a TCF BANK had taken their place. I think the other location in Uptown is still going.

Even Santa Barbara, a haven for Indie Yoga is feeling the effects of a newly opened CorePower.  The indie classes aren’t nearly as full and the millennial crowd is noticeably absent.  Imagine my surprise at some of the world’s finest teachers having open spaces in their classes and offering free classes to get mats in the door.

So why is it when, we have so much info online about how to choose quality products and services,  independents scrambling to keep their prices competitive in the post-Walmart apocalypse, we see this trend toward homogenization all around us?  I mean, you know the Pho at Noodles and Co. isn’t the same Pho you get in Hanoi, right?  You’ve seen the travel shows, read the online reviews.  So why do so many of us acquiesce to the mediocrity of the mass-market?

I’m pretty sure it comes down to one thing, and it’s not price–heck, some of the mainstream offerings are more expensive.   I think it comes down to convenience.  The one thing everyone is short on is time. This cuts across all socio-economic classes. We all have too many messages to respond to, errands to run and places to be.  We’re just going through the motions w/o really thinking.  We all meet at Starbucks because it’s easy –our keyboard even auto-suggests it when texting and who wants to get into a big debate about where to have coffee?  We know exactly what’s on the menu, so we don’t have to ponder anything, which is good, right? Pondering takes time.  We know the service will be fairly reliable, so long as we don’t get the new trainee.  But, if we make all of our purchase decisions based on this, don’t we risk becoming, well…boring and predictable? Mediocre ourselves?

That said, isn’t it up to small business to become more convenient?  You bet. But there’s one thing a small business can’t be: BIG.  And, believe it or not, some of us don’t want to be big.  We left “big” jobs and “big” companies so we could do things right, our own way. We didn’t believe in cookie cutters and corporate culture.   We packed up our toys and carved out a little patch where we could play with like-minded individuals.

The thing is, when you have your patch of what you hope are unique offerings of higher quality, it’s difficult to find staff that can understand and execute your vision.  For instance,  it would be a huge commitment for me to hire someone trained by CorePower, Lifetime, etc.  I would have to clue them in on the subtleties acquired across a multitude of styles and years of travel and training. I would  also have to ask myself, if they chose to do their training with one of those outfits, do they really appreciate what I do and want to be part of it anyway–will they “get” me?  Are they just in a panic trying to pay back the hefty student loans they took out for the training?

When I speak to other small business owners, especially those providing services, the thing I hear time and time again as their biggest problem is in hiring.  Their clients want to see them. When they bring on new hires, they can’t get a following going, as they just don’t have the experience, understanding, similar style etc. –who knows? The owners end up w/ the lion’s share of work, no matter how much they try to delegate.

What I do know: I am lucky.  I am blessed. I have enough people showing up in my classes and actively participating in our little community, getting to know me, getting to know the other students and making it a great environment for growth and transformation.

What you need to know : You matter!  Each person matters in these small classes.  We notice when you’re not there, especially for a couple weeks. We wonder if you’re coming back, but we don’t want to pry or nag.  We all quietly hope we haven’t lost you to a more convenient offering, or, just to the demands of life –an illness, a loss, etc.  We hope you’ll make your way back to us and to the yoga.

In conclusion, I’d like to mention some of my FAVORITE independent, small business owners. Nothing means more to a small business than a referral, a little praise, gushing even.  This is what the Yelps and Groupons telemarketing me can’t comprehend: I don’t want to grow my business geometrically with their bargain shoppers off the Internet–  I want to stay small and just get better and better (kaizen!) at serving my people.  Big means all the things I don’t like: more administration, more staffing, more space, more time spent NOT teaching.

So what do I need? What all small businesses need.  You can help the most by telling someone about me and maybe inviting them to a class.  People are nervous to try new things.  But here’s the best part: if they’re friends of yours, they’re bound to be a friend of ours! They’ll fit in just fine, you’ll make sure of it. You’ll clue them in on the weird breathing before they come, the venue idiosyncrasies and how to set up best for neck traction so they’ll feel comfortable. Plus they’ll already know someone in the class and that’s worth a dozen walk-ins off the Internet!


The Bru House (New Brighton–and they can make a mocha!)

Maryjo Lohn (White Bear –Massage, Cranial-Sacral, Lymph) 

Taj Salon and Spa (Bryan–repertoire goes beyond pink hair) ( Celia Wirth is a one-woman Geek Squad specializing in senior computer needs)

Zen Asia (Behind Cub on Hwy 96–Nancy knows tea!)

Karta Thai (Central Ave –green curry is best I’ve had outside of Thailand)

Szechuan (Roseville by Outback Steakhouse)

Hummingbird Floral (Rice St.)

Ace Hardware (White Bear –they have Aussie licorice and answers!)

Scandinavian Bakery (North Oaks–they sell lefse by the piece)

Swedish Crown Bakery (Anoka– most everything is Gluten Free). 

Affinity Credit Union (Roseville–think of it as a banking co-op. Call customer service and talk to a PERSON, the same PERSON you spoke with last time if you like!)

Why not give some of the above a “Like” on Facebook.  Most small business owners don’t buy “likes” or “followers,”(did you know that was a thing?)  they grow their following organically. Help ’em out and see what they’re up to on social media. 
























To Flow or Not to Flow?

Rarely a week goes by when I don’t get the question, “Do you teach Vinyasa Flow?”  Given the level of confusion and conflation of terms around yoga, I tend to ask, “What do you mean by that?”  The response I get is usually a description of a health-club, group fitness experience, with faster-moving sequences of postures to music.  Now, this is where it gets tricky for me–sure I could give a simple answer, but I can’t quite help myself. I usually ask, “Why do you think you want to do Vinyasa Flow?”  This often leads to an awkward silence. You see, Vinyasa Flow is The Trend and has become so ubiquitous, that people don’t always stop and think, “Hey, is Vinyasa Flow the right style for me?”  Or, as your Mom might say, “Just because everyone else is jumping back into chaturanga, does it mean you should?”

Let’s consider the origins of Vinyasa Flow.  The classical school of lineage (to India) and major influence for  Vinyasa Flow hearkens back to a guru named Sri K. Pattabhi Jois (1915-2009) and his “Ashtanga” yoga.  He came up through the ranks of a master named T. Krishnamacharya in the city of Mysore, India.  Krishnamacharya is also the guru of B.K.S. Iyengar (1918-2014), another prominent figure credited with proliferating yoga successfully into the West. FYI,  Iyengar was also Krishnamacharya’s brother-in-law, taken in as a disciple upon being orphaned.  So, how is it the styles of these two men — Jois and Iyengar — are so different, when they studied under the same teacher? Where as the Ashtanga yoga of Jois features set routines of poses choreographed together with movements familiar to Vinyasa Flow yogis, Iyengar’s method has longer-holds, giving time for intensive fine-tuning of  each pose. There are not much in the way of  flashy transitions.   Iyengar favored normal nose-breathing while Jois favored use of ujjayi breath (sometimes called “ocean sounding” breath ) in the poses.

It’s generally agreed that both Jois with his Ashtanga/ Vinyasa Flow and Iyengar with his mindful cultivation of poses are both heirs to Krishnamacharya’s Hatha  lineage.  But can they both be right?

Put it in a historical context, you get an idea that both styles had their place in the stew that was yoga of the late 19th and 20th centuries. Make no mistake, yoga draws a lot from modern gymnastics, even body-building.  Many poses we know today in mainstream yoga aren’t “ancient,” but rather borrowed from the West, re-packaged  with Indian names and themes.  Krishnamacharya was supported  by the wealthy Maharaj of Mysore,  and enjoyed  his own  studio in a wing of the palace.   Sharing space and  possibly equipment, was an elite gymnast of the era. Both men were tasked with improving the fitness of the local population (i.e. school programs) for nationalistic reasons.   Thus, the flowing acrobatic movements found in Ashtanga were for “performance” by adept adolescent boys (both Iyengar and Jois performed, often to exhaustion)  to entertain and entice people into the practice of yoga.   After all, watching someone perform the deeper practices actually found in the ancient yoga texts –like meditating in lotus position– wasn’t too thrilling!  But to see all that jumping and contorting at high speeds done in unison by a group of young boys breathing a thunderous  breath drew attention!  Once they signed on for yoga however, “ordinary” people would receive customized, therapeutic regimes of a few poses held for increasingly longer durations, as well as pranayama (breathing) and meditation guidance, a.k.a the Iyengar method.   The yoga sequences  of Jois were then  basically the “set lists” he and the other boys performed  for crowds and kings. It makes sense that Jois taught what he practiced  and what we now know as Ashtanga Yoga.

So the question isn’t really, “Which way is right?” but rather, “Which way is right for you?”  I often encourage my friends who did gymnastics or dance to try out an Ashtanga class or, if there isn’t one, choose a “Vinyasa Flow” at the local health club, CorePower, etc.  A person with some natural strength and flexibility will probably fare alright as rooms are often heated to induce flexibility, though not without risks: you don’t always sense an injury coming with your “heat goggles” on; and, the tensile strength of joints can be weaker in ultra-hot environments. For these reasons, I think beginners over 40 should start elsewhere. That said,  there are people who, for a variety of reasons, just aren’t ready for a slower moving mindfulness-based practice requiring as much discipline of the mind as the body.  ADHD, PTSD and other afflictions are examples–turning inward  isn’t a safe or calm place for them, so busier is perhaps better.  After working with a purely physical practice for a while, they may be drawn later to the inner practices.

So what’s so great about a slower, mindful approach anyway? Well, I find that many of the benefits people seek in yoga beyond strength and flexibility are mental, emotional and therapeutic. Most of the benefits you read about like improved mood, concentration, immune system, reduced back pain, regulation of major systems (endocrine, pulmonary, respiratory etc.)  are done on participants in a mindful-based  (Iyengar-like)  practice, as that’s what’s popular in university settings.  In any case, if you’re doing it for a health benefit, read the fine print on the study to figure out what kind of yoga was used–it might not be what’s on offer at your local health club or CorePower.

Finally, when in doubt, try it out. No one should expect first-timers to do every pose the first day.  Talk to the instructor right before class. No need to call and give your life story ahead of time.  I have found, the chattiest callers are the least likely to show up!  If you want to know what a style of yoga is all about, there is no conversation that substitutes coming to class!













Get Rich Quick: Top10 Habits of “Rich” Yogis

rich yogi

You’ve heard the phrase “the rich get richer.”  The “poor get poorer” follow-up is so understood, it’s rarely spoken. While the phrase may or may not be true in the material world, I am here to tell you, it’s absolutely true in the world of wellness and yoga. The people that consistently show up for yoga once-a-week or more enjoy the lion’s share of the benefits.  They seem to move gracefully and mindfully through the poses, are unafraid of new challenges and have an overall sense of ease, both on and off the mat.  They rarely miss class (don’t they have anything better to do?).  To the casual, sporadic yogi trying to make peace with a body full of tension and integrate a scattered mind, it hardly seems fair!

So how do the rich get so rich—in yoga?  It’s simple: They show up.   Friends in from out of town? They bring the friends along.  Deadlines? Instead of managing the stress Facebooking on the sly or grabbing a candy bar, they come to class. Wealthy yogis don’t make routine doctor appointments during yoga class. They don’t volunteer to help out a friend during yoga class; besides, their real friends all know they have yoga during that time and wouldn’t dream of imposing!

Over time, the “rich” yogis build momentum. You’re familiar with the time value of money; well, there’s a time value of yoga. Your principle re-invests and keeps paying larger dividends.  That said, you know if you miss a week or two and don’t make it up somehow, it’s like an early IRA withdrawal and your earlier contributions are penalized. Savvy yoga investors  don’t get sick as much, so  they don’t miss class because they’re sick.  They don’t get injured as much so they don’t miss class due to tears, pulls, sprains.  In fact, they don’t miss LIFE as much.  The “poor” yogis go in fits and starts, missing class due to illness, injury, doctor and PT appointments, and yes, even hair appointments (newsflash: your hair is dead!).  Once they miss a few weeks, they disappear.  And the rich get richer…

Notice there was no mention as to the abilities of the “rich” yogis.  Some are naturally flexible, most are not. Some are athletes, many are not. Some of the “richest” students have major issues—issues that could make for some handy excuses : 45-degree scoliosis curvature, cancer, vertigo, bursitis, sleep apnea, panic attacks, heart issues, artificial knee/hip, pushin’ 90, caregiver of small children/spouse/animal, saving the world, looking for a job, losing a job, running a company, rescuing dogs, early onset Alzheimer’s  (good news: the muscles remember what the mind forgets IF you have strong practice).  Yet, somehow, these captains of commitment SHOW UP! I marvel and rejoice when I see them walk through the door, week after week, year after year.  We’re family—the best kind—the supportive kind!

So how can you be a “Rich” yogi? It’s not simple, but I’ve seen people elevate up from the yoga ghetto to solid middle class and even on to “mat mogul.”  😉 You won’t have to change your body, but you’ll have to change your mind to implement  the Top-10 Habits of RICH yogis: 

  • They “advertise” their yoga commitment to friends and family and thereby reduce the chance someone will attempt to impose on that time.
  • They make-up missed classes/ weeks by going to an extra class.
  • They often shoot for twice per week, so if they absolutely have to miss, they’ll at least have gotten to one class.
  • They don’t schedule appointments during class—not for anyone, be it the “best” brain surgeon or best hair stylist.
  • They simply say they have an “appointment” with a serious tone if they feel the other party won’t understand the gravity of their commitment.
  • They have learned to disappoint others some of the time so they don’t have to constantly disappoint themselves.
  • They come to class even if they don’t feel 100%–sniffles, tired, sprained something—we’ll put you on an island and work around it.
  • They do yoga when they travel, either on their own, or they find a class – it’s great way to meet people!
  • They often make friends in class or invite their friends to join their class; this adds a social dimension as well as accountability.
  • They don’t arbitrarily “take a break” and miss a session because they’re going to be “busier”—that means you need more yoga, not less!

It’s  a simple allocation-of-resources issue: where you put the resources for those 2 hrs a week– that’s what grows.  If you put them into grooming, you’ll look great, but you won’t have the benefits of yoga. If you put them into socializing, you’ll have even more invitations that get in the way of your yoga class, but you won’t have the benefits of yoga. If you put them in to working late, your boss will have even higher expectations for your working late in the future.  If you put them into helping others, you’ll have even more pleas for help and feel even more overwhelmed. If you put them into your kids, your kids will have no model for self-care and an inflated sense of importance—there’s a reason why, in a plane crash, parents are instructed to put their own oxygen masks on FIRST!

Finally, don’t think you need to miss your weekly yoga class once in a while to keep “balance” in your life—your weekly class IS THE BALANCE.  It’s the anecdote to all the physical and mental negativity in our lives.  Miss it and all that negativity just accumulates. You wouldn’t want your trash collector to come every other week or once per month.  Be as conscientious with your health as you are with your trash! Plan for your wellness as well as you plan for your finances—all that money won’t matter without your health, mobility and quality of life.

PS. If you’re wondering about the bear, it came up when I googled “rich yogi” so I went with it! That’s Yogi Bear and is buddy Boo Boo, not to be confused with Honey Boo Boo.

Yoga Teacher Training: Buyer Beware (and do The Math!)


About once a week, I get an inquiry from someone looking for a yoga teacher training program or, a recent grad looking for a job or mentoring opportunities. It’s easy to see why people want to teach yoga and do what they love.  However, from where I stand, there seem to be some troubling  (maybe slightly sinister)  market forces at work out there concocting a glut of young, under-prepared, overly in-debt teachers.

For the record:  I don’t have a downward-facing dog in this fight.  I don’ t do teacher trainings and don’t aspire to in the near future.  I have been teaching yoga for just 17 years–not long enough.    The people I trained with had decades (not combined, but individually) of intensive teaching experience, often in residence, in ashrams.    To be clear, the notion that you can somehow teach an all-encompassing practice like yoga shy of middle age is a Western one.  Back when I trained in 2001, there were a limited number of established schools  ( lineage back to India) in the Yoga Alliance.  They were supposed to “protect” the legitimacy of the certification by careful vetting of training programs. Somewhere along the way, a “growth” strategy took over and qualifications like residential training went away.  With that, so did my annual dues, as I couldn’t figure out what they were providing for me as a teacher. That little badge you see up above, in my view has lost its meaning. It doesn’t distinguish whether you did your training online, with a famous Swami, a yoga thought-leader or “Jenny from the Block. ”

So why the boom in Teacher Training programs? I see three main market forces at work:

1) They’re lucrative and provide the lion’s share of revenue for bricks and mortar yoga studios to pay the rent.  Starting at $2000-2500 for a 200 hour basic program, you multiply that by 15-20 students participating and you can make a good chunk of change.  Moreover, you can wedge in the teacher trainings at off-hours on weekends when the studio isn’t being optimized, say on Saturday evenings or Sunday afternoons.  Better yet, offer an on-line component so you don’t even need to provide space.  Really? On-line teacher training?  Would you like a  massage therapist or a doctor trained on-line?   But, all the schools are doing it!    Why?  (see number 3).

2) They create a perpetual pool of low-cost employees for the studio. Each session graduates newly-minted teachers eager to work for peanuts to gain experience.  Of course, the studio can’t possibly hire all of their graduates now, can they?   Those who don’t get jobs will have to hit the pavement and look for jobs at other studios, but of course, those other studios have their own graduates to hire. Smaller  indie studios with a discriminating clientele want teachers with loads of experience who’ve mentored under big names.  Then the options narrow to places like LifeTime, Snap Fitness and the like, who are always hiring, due to a huge turnover rate.  Why the turnover? Because teaching yoga for $25 / hour is only gratifying for so long, especially when you’re trying to recoup your $2000+ investment.  Think about it, at that rate, you have to teach 80- 100 classes just to break even on your investment!!!  If they hire you for 2 classes a week, that’s almost a year of your life teaching for FREE! Besides, you have student loans to pay….which leads to my Grand Finale Point:

3) Student Loans, including PELL Grants can be used for Yoga Teacher Training.  Ah haaa!  Now we see the real reason for the boom in yoga teacher training programs, and the accompanying college-like  tuition inflation.    It used to be you could go live in residence at an ashram or a yoga center with a full campus , room and board included for what these strip mall studios are charging for their teacher trainings. Moreover, the demand is such that they can pluck their “lead trainers” from their own in-house schools after they’ve only been teaching themselves for a few years and no one questions it. So, instead of “going to the mountain,” and training in an immersion environment with a cast of experienced teachers from a reputable school of lineage (back to India) as well as teaching assistants, chefs, anatomy professors, etc., you go down the street and train w/ people w/ names like “Nina B.” or ‘Tommy Y.”  who themselves have only taught yoga for maybe a few years.  Oh, and you don’t actually immerse yourself and live like a yogi  because you can’t really afford to quit your day job given the exorbitant cost of the program!  Kids ~ this is NOT a good deal!

So what is a sincere, aspiring yoga teacher to do?  Stop. Breathe. Discern.  I don’t want to say that you must put your life on-hold and take an immersion program, but it is the gold standard.  That said, what I do feel strongly about is this: don’t pay Ivy League Prices for a Community College program because you couldn’t spot the difference!  If you have to study piecemeal or even online, then just don’t pay what you’d pay to go live somewhere; and, keep your expectations in line.  If you need to teach yoga to pay your bills, then choose carefully and consider programs where you have not one,  but several teachers with decades of experience at your disposal.  Frankly, I can’t imagine the egotistical leap necessary for a sole individual of a tender age to claim to be able to teach you everything you need to know about being a teacher.

I’ve included some links to some reputable programs which have withstood the test of time; they also have a lineage to somewhere other than the mall or Los Angeles!  Some of them even offer SCHOLARSHIPS (i.e. Kripalu).  In the meantime, keep up your own practice, study w/ as many teachers of as many styles as you can to narrow it down, save your money and please, don’t go into debt and end up paying even more (with interest) for a sub-standard “canned” program. They will only turn you into a cue-reciting parrot, not a yoga teacher! 


Kripalu Center for Yoga and Health — Scholarships available!

Integral Yoga San Francisco 

Minneapolis Yoga Workshop


parrot yoga

Top-10 Questions Yoga Fearing Christians Should Ask Themselves

Durga gonna get ya?

Durga gonna getchya?

As a Christian perusing some mostly Christian websites, I am surprised to find so many alarmists sounding their angelic trumpets to warn us of the threat of yoga.  Really? Are we still on that? I experienced this first hand in a bible study I did at a church in Shoreview, Minnesota some years ago.  For those of you unfamiliar, Shoreview is an educated, fairly affluent suburb of the Twin Cities—by no means an exurb.  I thoroughly enjoyed coming together w/ my devoted  “Sisters in Christ” for coffee, conversation, and inspiration from Beth Moore, a Bible Study celebrity guru.  Her videos and workbooks are excellent companions for group study and appeal to Christian women of all stripes.

At the end of these 6-9 month studies, tears and hugs abound as we say our goodbyes, having shared our personal struggles and triumphs, prayed and played together. Little did I know, my study leader in Shoreview was praying a bit harder for me.  A few months after the study, I received a note in the mail along w/ a copy of a DVD warning me as to the dark, cult-like origins of yoga. I am a yoga teacher and make my living teaching full time. Some might call it “living the dream.”  Well, these women, apparently, consider it “flirting w/Satan.”   I have no doubt they are praying for my soul to this day, which is great—my small yoga community is thriving. I just wish that God would have given them the courage to confront me in real time, in person.

For this reason, I feel I need to make a public statement and confront their mindset which is more widely held among Christians than I may have suspected.   For you, Sisters in Christ, I submit for your consideration my “Top Ten Questions Yoga-Fearing Christians Should Ask Themselves”:

1)Have you ever been to a yoga class? My experience is most have not and would not go, for fear of being infused by dark forces and Hindu deities.   You would find that most yoga classes in America are extremely watered down and secular, to the point of being little more than a great workout, nothing more.  There is little if any meditation.  Vinyasa flow, so popular in health clubs and mass market studios is really aerobics with yoga moves, that’s it. On the other end of the spectrum, you’ll find “Christian Yoga” which gives you a sermon, of sorts, with your basic yoga.  It has been explained to me that a prayerful focus on God (Christian varietal) reduces the threat of unsavory dark forces entering during meditation.  I see this as a commentary on our Western Culture: how “threatened” we are by stillness and silence– but hey, if it feeds your soul and makes you healthier, do it! I do think Christian “ministry” yoga should be non-profit ( 501(c) 3), donation-based, and refrain from  “scare tactics” to grow their business.

2) Do you know where those “yoga moves” come from? Well some may tell you they’re thousands of years old, really the physical postures we see today were “borrowed” from calisthenics which the local Indian population observed the colonial British Military practicing.   A sun-salutation can look an awful lot like an old-fashioned “burpee” from your  phy-ed class. The truly “ancient” yoga was pretty limited to sitting meditation, (and poses to limber up for sitting), breathing exercises, hand positions and breath control exercises.  The physical, Hatha pieces were really a way to promote a higher degree of fitness in the Indian population—nationalistic yes, in case they had to go to war against their occupiers, perhaps?  Giving the calisthenics “Indian” names was an logical selling point. Instead of  “lunges” and “planks” we have a warriors and  chatturangas.  I am tempted to make the argument that a few savvy Indian gurus of the 19th and 20th centuries  were a lot like the Japanese car manufacturers: they borrowed Western techniques, put their own unique stamp and lexicon on it (think “kaizen”) and sold it right back to us!

3) Do you know that “meditation” has a rich history in the Christian Church? St. Teresa of Avila, Spain had students sit and stare at objects like rocks and shells in the 1500’s to focus their attention so they could pray more deeply. She was known for her pursuit of “bliss” and ecstatic states.  Walking meditation is popular as well, evidenced by the number of labyrinths in churches around the world.

4) Do you know that meditation is just a higher form of concentration, a means of creating a single-pointed focus which can be directed to a multitude of things, from the breath, to God, to hitting a golf ball better?

5) Do you know that Hatha yoga (the prevailing style of yoga in America) exercises are “meditations in motion,” in other words, that the focus becomes the fine tuning of the posture and that the mental state is akin to that of an athlete “in the zone”?

6) Do you know that muscle tension affects your brain and can lead to unhealthy mental states like anxiety, and depression which can lead to harsh judgement of others—why is it the people who need yoga the most are always so vocally critical? Sorry, but as the “judgee” I feel I have grounds for commenting on common characteristics of the “judgers.”

7) Finally, do you know there are only about 600,000 practicing Hindus in America? With 20+ million doing yoga, if it were really a “gateway” to Hinduism, wouldn’t the number of Hindus have exploded by now, in line with the yoga trend?  In addition to the 600,000 practicing, The Huffington Post reports 1.2 million “self-identify” as Hindus, meaning  they may participate in bigger celebrations (Creasters anyone?)—and most of them are of Indian ethnicity.

8) If you calm your mind and slow it down, are you fearful that a Hindu Deity might worm his/her way in to your subconscious? If that were the case, wouldn’t there be millions of newly-minted, “all-American” Hindus chanting to Kali or Vishnu? According to Stephen Huyler, author of Meeting God: Elements of Hindu Devotion, “Hindus rarely proselytize; most respect the rights of others to their own beliefs.  According to the tenets of Hinduism, all philosophies and beliefs are considered equally valid paths to salvation, and it is thought inappropriate to judge the choices of others.”   Of course, exceptions are cited, such as “politically motivated disturbances such as the Hindu-Muslim or Hindu-Sikh riots.”  Most Hindus would be quite supportive and accepting of the Christian God, as they too are monotheists? – you knew that, right?

9) So, to those who see yoga as a conspiracy to lure Christians to the dark side, even if that were the case, is it really working? After decades of yoga practice in America, there are only, as mentioned earlier, 600,000 Hindus practicing in about 1,600 Hindu Temples, concentrated primarily on the East and West Coasts—some states have not a single one. If that’s really the Hindu strategy for “world domination,” I’d rate it an “epic fail.”

10) Newflash: the biggest threats to your mental, physical and spiritual wellbeing are probably some combination of stress, anxiety, poor posture/breathing/digestion, depression, obesity, etc.—why be so critical of a wellness system designed to combat them all, helping you to be a healthier, happier and better-adjusted person? Sure, if you go back a couple of millennia, you can find some strange rituals associated with various sects of yogis, but have you read Genesis?  What if due to needing an outlet for your frustration or paranoia, you “turn off” someone to yoga who really needs it?  What if that someone is…YOU?




Hot Yoga : Hot or Not?

Hot Yoga

Hot Yoga : Hot or Not?

Hot yoga is a major trend  in which participants practice in a hot room, often 90-100+ degrees.  Mass marketers of yoga love the “passive heating” approach of hot yoga, as  it gives the perception of flexibility and a deeper workout in a shorter period of time.  More classes per day = more revenue.

A boost for your muscles, but what about your joints? Extreme heat, while making muscles temporarily more flexible, makes the tensile strength of connective tissue and  joints weaker.  Injuries arise because your “heat goggles” make you feel so bendy, that your judgement  may be off.  So, just like yo-yo dieting isn’t the answer,  YHD says “no” to yo-yo climating–don’t we already get enough of that here in Minnesota?

Yoga HotDish classes will warm your body and make you flexible, but keeping with classical yoga philosophy, the heat comes from within, building slowly through pranayama breathing techniques and a slow crescendo of ever-intensifying asana/poses. Yoga takes time, and you can’t just crank the furnace to force to body into submission.   Finally, hot yoga  is contra-indicated for numerous conditions, from heart and respiratory issues to being over weight or sleep deprived.  Yoga is a lifelong practice when done in moderation.  Making it faster, hotter and watered down is the American Way, no doubt, but do be careful!

[Read more…]

Construction Season: your reason to try driving meditation


Talking while driving? Overrated. Texting while driving? Illegal.  Living in the ‘burbs like Shoreview, North Oaks or White Bear, you probably spend around 200 hours/year commuting; and, maybe it seems like all 200 of those hours occur in the summer months when you’d rather be doing anything BUT driving.  Closures, jams, detours got you down? Try driving meditation–you’ll calm your mind and keep yourself and fellow commuters safer on the road.

It’s scientifically proven that commuting:

1) increases risk of depression

2) increases anxiety

3) increases cholesterol

4) spikes blood pressure

5) decreases overall quality of life/happiness

6) decreases quality of sleep

7) increases back pain

For more, check out the article in Time Magazine here. 

What if you could undo almost all those negatives with one thing? Would you try it–even if it seemed a little new-agey crazy? Did you know that meditation is proven to boost your mood and energy, while decreasing anxiety? Did you ever consider you could improve your posture while driving and reduce back pain? What if the same “fix” could lower your blood pressure and cortisol levels, making your commute more relaxing?  Would it be worth switching off the radio, cell phone and giving it a try?

By combining several meditation methodologies, you can offset some  commuter negatives so you arrive home more positive.  Once you’ve switched off your devices, make sure you’re  breathing through your nose (never the mouth) and try the following:

Metta or “loving kindness” meditation:  When someone cuts you off or doesn’t let you in, send them compassion/ loving kindness. Think: they must be really stressed out, had a terrible day and just can’t help themselves at this point in time. That’s OK~ I’m in a better place and can make way. Instead of making your blood pressure spike, you’ll feel a magnanimous generosity, like you’re doing a favor for the greater good.  Often your paying extra attention will make-up for another driver’s poor focus and maybe even prevent an accident.

Make your driving Japanese “joozu” :  A high level of concentration is a jumping off point to meditation. In Japanese, the word “joozu” implies a sense of mastery and skillfulness.  I’ve noticed it used in describing performing everyday activities Westerners wouldn’t, well, notice:  cutting up carrots, writing in cursive, folding laundry. “Yamada-san, your keyboarding is totally joozu–you hardly make mistakes.” (loose translation).   It’s just another way the Japanese bring mindfulness into everyday tasks.  So, when you take to the road, imagine you’re a masterful ninja, cultivating your craft.  Since Google hasn’t quite taken over that aspect of our lives, why not put all your focus into being the best driver you can be?  How gradually can you apply the breaks? How carefully can you observe the 2-second rule?  Treat it like an athletic event and maybe you’ll get into a state of  flow.

Zazen: focus on the spine. The good news is that cars have become safer; the bad news is that they do so by putting us into evermore  fetal positions, so we’re prepared to crash.  Think about the old “bench seats” back in the day, conducive to sitting up straight.  Nowadays, our bums are in “buckets,”  our shoulders are pushed forward and our heads and necks follow suit, chins craning ahead. The spine starts to bow out, losing it’s natural curves at the back of the neck and the lumbar area.  What if you focused on trying to relocate your shoulders back to your side bodies, at the end of the chromium processes where they belong? Once again we turn to Japan for the method:  make small adjustments, perfecting your spinal alignment (as in “sitting zazen” ).  For instance: widen your collar bones, but don’t forget to send the occipital ridge of your head (where it joins the neck) back to align w/ the new shoulder position–maybe slightly pressing in to the headrest. While it’s hard to have great posture while driving, it could be “less bad.”  You might find you can somewhat adjust your seat, creating more lumbar curve and importantly, more curve in the back of your neck. You’ll know you’re improving when sitting actually becomes easier and requires less effort–nothing fatigues the back muscles like poor posture!

WARNING: Driving meditation might seem difficult at first, primarily due to the absence of noise. The “monkey brain” seeks distraction from anything unpleasant.  Over time however, you’ll start to crave the peace and quiet.  The second you switch off your phone or radio, you’ll have a relaxation response, finding it a tremendous relief. The simple act of driving provides enough sensory inputs to be amusing; you really won’t miss all those commercials and calls.  In the end, what might be your biggest incentive for practicing driving meditation is when you see  how little attention others are paying to the road– it might just scare you into becoming a great guru!












Breath — Ujjayi.



Oh Behave: Instructor’s Top-10 Yoga Etiquette Tips




So you’re into yoga…Groovy Baby!  Whether you’re a seasoned regular or a nervous newbie, you contribute to the collective energy and affect others’ experiences when you attend class.  Here are a few tips for minding your manners in the om zone:

1) Test drive new outfits.  Before you pull the trigger on that cute top at Lululemon or think you can just get by with your retro tennis shorts, try a few poses in front of a mirror.  Things that seem secure and  respectable right-side-up may not be gravity proof.  Trust us, no matter how good looking you think you are,  we don’t want to see your bits and bobs.  The phrase “let it all hang out” is figurative people!

2) Enter the room with decorum. Whether you arrive early, just-in-time or better late-than-never, roll in like the fog, “on little cat feet.”  Remove your shoes, coats, etc in the foyer.  Avoid the “mat snap” and try to set up with an economy of motion.  If you’re late, you may have to wing it with props and instructions.  The instructor may not be able to give you  assistance in setting up without compromising the flow of the class. It’s fine to be late, as long as you’re  not obtrusive.  Similarly, it’s fine to be early, but please don’t expect instructor attention until a few minutes before class. Many instructors have room set-up and/or like to “center” with their own yoga and meditation before teaching.   Cell phones off and put away.  Special lenience for “first responders”  and caregivers of all stripes who may need to leave cells on “vibrate” nearby.

3) Leave chatting to the foyer, or for after class.  Chatting with your neighbor, even in hushed tones, and even if your neighbor is receptive during the opening minutes of class can affect the instructor’s ability to demonstrate opening poses, end the class on time, and stay focused herself.  It also affects the students who arrive early in order to get their own extra “centering” time in before class.  The day is full of numerous opportunities for noise, conversation and chaos.  Try to think of the studio as a haven and realize that many are there seeking solitude on some level.  Socializing after class however, can be rich and rewarding.

4) Don’t be a queen bee.  Yoga is about acceptance of everyone in the space, cultivating awareness and going beyond your comfort zone.  Try to be mindful and open when socializing with other members of the class, not just in your speech but in your body language.  Is your body language closing off the people you may not know/like and favoring others?  Don’t be condescending to beginners; mind you, they may be accomplished yogis from another style or  have some daunting challenge you can’t fathom.   Try to treat everyone equally, and, if you get together with a few of your classmates outside of yoga, try not to discuss it in front of  everyone else. No one comes to yoga to feel left out!

5) If you are disturbed during yoga nidra/final relaxation, just leave the room.  Whether  you’re having a prolonged  muscle spasm, multiple hindrance attack, coughing or sneezing spell, it’s best to step out.  In higher states like yoga nidra, our awareness is such that  we can literally feel others’ squirming and discomfort. Think of the air more like water:  your movements create ripples that move throughout the room.  If you can’t  settle yourself /solve your problem in the first few minutes, then it’s best to leave and not affect the experience for everyone else, especially for the beginners whom are struggling already with yoga nidra and savasana,  “the most difficult pose.”  Once you leave, best to stay out — can you find somewhere else to do seated meditation until class is over?   If you anticipate you may need to leave early, pack up as much of your gear as you can outside of the yoga space, and don’t worry, we’ve all been there!

6) Breaking wind:  it’s OK.  Say “excuse me” or ignore it, whatever works.  We’ll all just move on.  Holding it in isn’t very healthy or “yogic.” That said, if you know you’re having issues, it doesn’t hurt to self-quarantine on the community’s edge.  Everyone will have a turn at dealing with something, so you will probably receive more empathy than judgement.

7) If the personal habits of others in practice bother you, observe your own habits first, especially if you plan on complaining.  Yoga is a challenging practice and can be awkward, especially for adults.  Think the person next to you is breathing too loud? Maybe you’re not breathing loud enough.  Sure, the allergy sufferer always seems to be blowing his nose, but maybe you have B.O.  If it really gets to you, it’s most likely your mind looking for a distraction.  Perhaps you can practice Buddhist “metta” meditation of sending such a person loving kindness and compassion for their issue. That said, it’s not wrong to want to avoid setting up your mat next to certain people but, if in the event it’s unavoidable, recognize it as part of the practice.

8) Try not to monopolize the instructor’s time and attention.   Personalized service is one thing, but after several weeks or months in a group class, a certain amount of self-sufficiency will be expected.  If you are constantly having issues, you may be a candidate for private yoga.  If you can’t seem to “get up the curve,” remember modifications, overcome limitations, you may have to realize that a group setting just isn’t right for you or fair to everyone else.  Instructors expect to give new students extra attention, but not to the extent it affects the collective experience time and time again. The ability to move from seated to standing positions without assistance is key; if your’e not able, you probably need yoga! That said, you should start with private classes until you get your bearings.

9) Try not to attend an established class sporadically. This is the corollary to no. 8.  If you’re new to yoga, a bit out of shape, started yoga later in life, etc., you may not have the muscle memory or  the mental memory to attend yoga  once-in-a-while.  The worst case scenario is you take a few classes, get down the basics and then go on hiatus, only to return and flash everyone else back to your personal square one. Once a week is a minimal commitment in yoga; if you can’t do that, then consider something else. You’ll only put yourself at greater risk of injury and your class at greater risk of aggravation!  For those who travel or it’s just a scheduling impossibility,  you can probably  make a go of it by doing a minimal home practice (10-15 mins)  a few times a week. You can also find classes where you’re traveling–your instructor may even be able to recommend.

10) Go with the flow. baby!  If yoga has one life lesson to teach us, it’s that pretty much everything is beyond our control; or, as one of my favorite teachers says, “let go for dear life.”  If the temperature of the room, the person breathing next to you, a class cancellation, the tag on your shirt are driving you nuts,  then know this : you really need yoga!  Maybe your practice should be more focused on “riding the wave” of meditation (breathe-relax-feel-watch-allow) and less so on performing the perfect pose.

Follow these and you too can be Yogadelic!