I learned the hard way.

In one of those days when I was really gungho about working out, I decided one evening to up my workout. It was the first time I was wearing my ipod with a sports armband and I had a favorite workout song as well to get me going. I cranked up the music, started the treadmill, and before I knew it, I had doubled the laps that I normally do.

To add to that, I did a full hour and a half of yoga which included some intense asanas.

Well, that evening, I paid the price. No matter how I tried, I could not get myself to sleep. From 11PM to about 4 in the morning the next day, I had my eyes closed but fully aware that I was not asleep. How frustrating!

A friend was guessing that maybe the workout was an energizing one. I thought so too.

But over the next few days, I thought about that night and the routine I did and after reading some yoga articles, I came to the conclusion that while too much energy could keep you awake, the opposite could also be true. You could also be TOO EXHAUSTED to sleep.

If that happens to you, you can try some of these asanas (photos from Yoga Journal):

Viparita Karani (Legs Up the Wall)

Balasana (Child's Pose)

Supta Baddha Konasana (Reclining Bound Angle Pose)

I have lavender fragrance for the sheets since I’ve read aromatherapy articles that lavender scent is good for relaxation. I also keep ample supply of chamomile tea as this is a non-caffeine variety and is very good for getting you into a relaxed state.

Here is an article also from Yoga Journal which gives you some tips on how to counter insomnia depending on the type of energy imbalance you may have.

Do you have your own way of getting into a relaxed state before sleeping? Do share these tips with me.

Namaste.

I’m delighted to see more and more of my blogger friends into yoga. Some of them had tried before, stopped and are resuming. Some, out of curiosity, have been trying free yoga classes offered in the metro or are going for trial classes.

If you are also thinking of taking your first yoga class, I have some tips that will ensure that your first experience is not one of pain and trauma but one that will keep you coming again and again.

1. Eat at least 2 hours BEFORE taking a yoga class.

No, it is unpleasant to have someone throw up beside you. Worse if the one who throws up is YOU. So be kind to yourself and to your classmates. Eat sparingly before taking your yoga class and give ample time for digestion (2-3 hours is a rule of thumb). Some poses also massage your organs and if your food is not well digested, you may experience discomfort or cause discomfort to others. Some have been known to pass gas.

2. Hydrate, hydrate, hydrate.

My teacher always says to drink lots of water before and after class. Never during. Yoga will make you break out into a sweat. You would want to keep completely hydrated to allow your body to lose water safely when you sweat out the toxins. Drinking water during the class is discouraged because you put out the “fire” that builds up as you go through the yoga poses.

3. Dress appropriately in workout clothes that are snug, comfy and quick-dry.

Yoga asanas will involve some bending down and over. We once had a female classmate who wore a loose tshirt. As expected, the moment we did Downward Dogs, she was clearly exposed. Another time, we had a male classmate whose shorts were pretty tight. When we executed a pose that required stretching, we heard what seemed like a snap coming from him. We feared he had injured his hamstrings, only to find out he ripped his shorts.

For guys, come in a cotton or spandex top with stretchable shorts. For girls, get a spandex or similar material for a top (tip: when trying these out in the mall, bend over and check the mirror if you’re SAFE). Jogging pants or stretch pants will do for the bottom. I have seen some female students come in stretch shorts as well as sports bras but unless the weather is THAT hot, cover up a little bit more. Skimpy wear that shows more skin than clothes can be distracting to everyone.

4. It’s the breath, not the pose.

The breath is ALWAYS more important than how perfectly you can touch your head to your knee or do a pretzel twist. As you go through the yoga motions, stay aware of when to breathe in and out. This is the key to reaping the health benefits of yoga.

5. Enjoy the experience, not compete with your neighbor.

My yoga teacher always reminded us not to compare our progress with our classmates. We do not need to feel intimidated because the one beside us could do a full split while we could barely manage to open up our legs. Or that someone in front did a head-to-knee perfectly while we could hardly touch the ground with our toes. Your body responds differently and will progress differently from everyone else. You may be able to do asanas that others will find difficult getting into. The reverse could likewise be true. It doesn’t matter.

Your teacher will also tell you which poses can be done the easy way. As you progress in yoga, you can then slowly deepen those poses.

6. Be patient and you will see your improvements over time.

If you became inflexible over several decades as a result of a sedentary life or a desk job, one yoga class won’t make you as flexible as rubber. Be patient with your body and allow it to be trained, stretched and made flexible over time. Go only as far as you can (without feeling pain).

When I talk to beginners, I always tell them to benchmark their first lesson: How far could you bend? How wide could you open up? When you twist, how far do you get? And I tell them that by benchmarking, they would be able to see their own body progress over the months. In my case, I could only touch the floor with the tips of my fingers on my first yoga lesson. It took several months of regular practice to get my palms to the floor and eventually palms down beside my feet.

7. For ladies — please, NO MAKEUP! And leave the lotion behind too.

Doing yoga is sweaty stuff. And you will be needing a towel every so often to wipe sweat off your face. Wearing makeup is definitely discouraged unless you want to end the class looking like Charlie Chaplin. I would also suggest NOT applying hand or body lotion prior to doing a class because the lotion in your hands would make you slip and slide on your mat when you get to the downward poses or those requiring you to push up using your hands. Lotion on other parts of the body would likewise make you slip. Lotion also blocks the toxins from coming out freely as it covers the skin pores.

Lastly, just go in with an open mind, listen always to your body, and have a wonderful yoga experience.

Namaste.

(Update: Interested yoga practitioners are requested to call Vinyasa Yoga Center, tel. 637-9003, for details. As the free yoga classes at Blue Wave Mall is a new event, not all those answering the calls at the number given on the poster are aware of these. VYC sends its regrets to those who have been inconvenienced.)

My friend, Minna Estrada, gave me a heads-up that her shala, Vinyasa Yoga Center, is conducting FREE yoga classes at Blue Wave Mall till 3rd week of September 2009. If there are enough participants, the classes could be extended beyond that time.

Blue Wave Mall, for those not familiar with the place, is near Petron in the Mall of Asia area.

The classes follow the Vinyasa style of yoga (asanas are done in a flowing sequence). Beginners and practicing yogis alike are welcome. Call the number given in the poster below for more details.

The Global Mala Project is on its 3rd year here in Manila and it will be on SEPTEMBER 19, 2009 at FULLY BOOKED TOPSHELF @ Bonifacio High Street! Yogini Teresa Herrera will be producing/leading this event.

Suggested donation: P600 (bring a yoga mat and dress in comfortable clothing)

This is how Global Mala is described in its Multiply site:

The Global Mala Project is uniting yoga, service and collective action. The purpose of the project is to bring the global yoga community together from every continent, school and approach to form a “mala around the earth” through collective practices based upon the sacred cycle of 108 (108 Surya Namaskar, Mantra, Kriya, Meditation). These events will be happening simultaneously in cities including: Hong Kong, Tokyo, Seattle, Denver, New York, Munich, London, Los Angeles, and San Francisco. Invitations are being made to studios, centers and ashrams all over the world including Root schools and centers in India from the Yoga Mandiram in Chennai to Amma’s ashram in Kerala. It is the largest unified worldwide yoga event, dedicated to positive change, in the history of the planet.

On September 21st – 23rd, Fall Equinox and the United Nations International Day of Peace, studios/teachers/ organizations across the globe create fundraising celebrations, raising funds & awareness for some of the most essential issues of our times. The funds raised from this celebration will go to organizations such as:

TREES FOR THE FUTURE
TUBBATAHA FOUNDATION

Here are some updates if you plan to attend Global Mala Project Manila:

(from Teresa Herrera’s Multiply site)

Tara Stiles is one of my favorite yogini models. She loves to do videos that use yoga to address different situations. My collection of yoga videos is full of her.

Found this one and thought it would be fun just to put this up. Something different, something wacky. But still yoga…

Two of my good yogi friends and I met up for lunch the other day at Coffee Bean and Tea Leaf (CBTL) Megamall.

Chona is now a professor teaching Research Methods.  Jon teaches almost full-time at Yoga Manila. I, on the other hand, was busy preparing for my kids’ vacation to the province, the house repairs, and other preparations for enrolment time. All busybodies whose schedules are very difficult to coordinate!

Fortunately, Chona and Jon were both available that day and providentially, I had a CBTL gift certificate about to expire. Great combination for bonding and eating, haha.

When 3 free spirits get together, anything goes. Our conversations hopped from yoga classes to poring over yoga pictures in a book and giving them thumbs up or down to plans for the wedding of our friend yogini to even some inane stuff. Free expression and laughter were the order of the day. If this is what busybodies call wasting time, I will gladly “waste” time again.

Here are pics of our lunch date. When can we do this again, Chona/Jon?

After purchasing the book 1001 Meditations, I was intrigued that another book in the series focused solely on yogic wisdom. Unfortunately, Fully Booked at Bonifacio High Street did not have the copy anymore.

Well, on the day my kids and I watched Star Trek, I dropped by Fully Booked’s Promenade Greenhills branch and lo and behold, they had the last copy there. That copy (PhP 639) is now with me.

1001 Pearls of Yoga Wisdom was written by Liz Lark, an experienced yoga teacher, author, artist and retreat leader.

Just to give you an idea of its contents, the book is divided into the following sections:

~ Starting your day well (awakening naturally, a sense of opening, the importance of grounding, encouraging vitality, encouraging fluidity, establishing positivity, readiness is all)

~ Throughout your working day (boosting energy, establishing self-confidence, coping with stress, increasing motivation, maintaining focus, clear communication)

~ Time for yourself (turning inward, strength and trust, inspiration and creativity, joy and celebration, finding balance)

~ Relating to others (love and compassion, a sense of nurturing, developing flexibility, purity and harmony, sensual expression, living in harmony)

~ In times of trouble (accepting change, resolving conflict, lifting the blues, relieving anxiety, dealing with loss, enhancing resilience)

~ Winding down (changing gear, time for reflection, aiding detox, encouraging release, settling yourself)

~ Ending your day well (the importance of rest, mindful relaxation, drifting toward sleep, transformation, silence and surrender)

Yogamad.com gives this brief description of the book:

This compact, colourful book brings together the most fascinating facets of yoga thought and practice in a friendly and accessible way from morning energizers and ways to remain focused at work, to techniques to aid relaxation and restful sleep. With postures, meditations, breathing exercises, mantras and mudras for every occasion interspersed with inspiring quotes from classical Eastern texts and modern gurus this yoga compendium will bring you increased balance, compassion and insight, as well as improved strength, flexibility and physical well-being.

Try to get a copy of this book if you can find it in other branches of Fully Booked or other bookstores. It is a handy book that hardly occupies space beside your bed or on your reading table. The yogic wisdom inside this small book will serve you throughout your yoga practice. And even if you are not yet into yoga, I believe practice of some or all of its tips can lead to a more meaningful life for you.

Here are some page samplings:

I found this book while killing time at Fully Booked Bonifacio High Street (PhP599). It was the last copy in that branch but I saw another copy at the Promenade Greenhills one.

It’s tiny, just about 4 x 4 inches in size and an inch and a half thick. But when I flipped through its pages, I realized how, despite its being simply written, it contained a treasure trove of wisdom that was easy for anyone to digest and follow. You need not read it from cover to cover. Instead, you can take a few tips at a time and practice them.

The contents are categorized into the following sections:

~ Luck and Destiny (setting out, finding the way, uncertainty, ups and downs)

~ How to behave (positive perspectives, acceptance, humility, motivations and desires, choice and responsibility, right action)

~ Finding your strengths (courage, fortitude, self-awareness, wisdom, calm, creativity, patience)

~ Mind and body (the observing mind, managing emotions, embodiment, subtle energies, healing the psyche, coping with illness, well-being)

~ Home and family (parenting, learning and growth, the nurturing core, sacred spaces)

~ Relationships (in partnership, friendship, making connections, bridging the gap)

~ Happiness (everyday contentment, enjoying the moment, the joy of play, gratitude, treasuring the self, dealing with troubles)

~ The wider world (connecting with nature, the web of life, loving service, the global family)

~ Time passing (change and transition, timelessness, growing older, facing mortality)

~What really matters (truth, compassion, love, spirit, unity)

The suggested 1001 tips are numbered. Here’s a sample:

My girl C2 was an asthmatic as a baby and toddler. Actually, all my 4 kids were, but C2 bore the brunt of it. I remember the many asthma incidents we had experienced with her. She was frequently placed on steroids by her pedia which I now think was a bit too much. The nebulizer was always part of our luggage when we traveled and I remember spending a small fortune monthly on asthma medicines. On one boat trip, she had an asthma attack and I realized too late that the trigger was the boat’s pillows made of kapok. From then on, we added nonallergenic pillows to our baggage list.

I encouraged her to take up yoga as her P.E. class and was glad she did last year. I even got her a Scooby-Doo Gaiam yoga mat for her birthday to further motivate her.

C2's is the blue mat (extreme left)

Well, the semester came to an end and so did her yoga classes. 

This summer, I broached the idea of her joining me for classes at Vinyasa Yoga Center. After all, I had already paid in advance for classes and she could share these with me. She agreed and last week, we went for our first class with Pio. It was my first time back with Pio in a LONG time.

The Slow Flow class began with breathing exercises and a short meditation, after which we went through the sun salutations. I was glad that Pio called out modified poses for those less flexible so that C2 could cope. After class, we had a short bonding time at Coffee Bean and Tea Leaf. I asked C2 how she found the class and was glad she was positive about it. In her school’s P.E. class, there were so many of them that it was hard for the teacher to pay close attention to many of them. As we were only 6-7 that night, he was able to come to her several times to adjust her stance.

The youth these days see themselves as almost invulnerable to sickness and tend to abuse their bodies with lack of sleep, alcohol, smoking and other unhealthy habits. If only they realized that the body does not forget and when they are past their prime, all this unhealthy living will catch up with them. I know. I have been there. And honestly, I feel that my body is in a much better shape and condition now than it was when I was in my 30’s.

Last week, C2 came up to me. To my great surprise and delight, she asked me to continue her yoga classes even after school starts. Yehey! Happy day for this yogini mom!!! And my wish is that yoga will be a great equalizer for C2 and bring her to a higher level of health.

If stress does not kill you, it will at least age you.

Here’s a quick question. If you were to ask your friends (who obviously do not know your real age) how old you are, what do you think would their guess be. Would they think you are older or younger than your chronological age?

I just concluded a project with a company that had very high levels of stress. Although I promised myself that by going back to corporate work I would not let go of my yoga classes, I found myself missing first one class, then two, and before I knew it, I was going months without a yoga practice to speak of. Without my knowing it, I became too absorbed in work and its toxic effects. When I settled back into home life in January of this year, I got sick – TWICE. I think my body, running on adrenalin for the longest time, suddenly felt the letdown of all those months and broke down.

A few months into a home-based life again, I find myself able to resume yoga, be with my kids more (esp. now that it’s summer) and attend blogging events which are far, far from stress. Ever since I ventured into yoga, I have gotten comments from people I bump into and who knew me from decades ago when I was an upcoming corporate executive well-entrenched in the rat race, that I look younger now than I did then. I call yoga my age-regressing stress management treatment.

A finding that was presented at the 114th Annual Convention of the American Psychological Association (APA) shows that “age may be more related to reactions to stress and the absence of disease rather than to a person’s chronological age…“ Chronic stress, the kind that drags on rather than being just a momentary crisis, can drastically affect hormonal levels and shift the body’s hormonal balance.

Researcher Elissa Epel of the University of California, San Francisco, says it is likely that the imbalance in the hormones is responsible for many of the psychiatric and medical diseases associated with aging. Epel also said that chronically elevated cortisol reduces lean mass, bone density and shifts fat distributions that can precede the onset of many age-related diseases like osteoporosis, Alzheimer’s disease and major depression.

An article “Chronic Stress May Make You Age Faster” states that older adults often face chronic stress in the form of social isolation, bereavement, financial stress and caregiving. However, not all adults handle chronic stress the same way. Those able to take such stressors in stride often look younger than more stressed adults their age.

But there is good news: a healthy lifestyle and exercise can modify some of the hormonal effects that seem to accelerate aging. The article gave out some stress management techniques which I used as a benchmark against how I was doing in these areas:

* moderate exercise (reason why I am into yoga!)

* adequate sleep (this is still an area I need a lot of work on)

* being able to manage one’s goals and expectations (a trial and error situation till now but I am continuing to learn)

* accepting that one cannot always control things (yes, I used to be a control freak; I am learning to let go more often…)

* finding meaning in life (the raison d’etre for my other blog, Here’s to Life!)

* strengthening social ties (one of the major reasons why I am into blogging. I draw life from being around young bloggers)

* having spiritual or religious beliefs (being part of a prayer community for many years has given me a link to the Divine that I call on under stressful situations)

Are the effects of aging stress reversible?

If I go by my own personal experience, the answer is a resounding and reassuring YES!!!

Go ahead. Take the age test. Go ask a friend how old he/she thinks you are. Do not be upset by the answer if it was not what you expected. Take their answer as a chance to honestly look at yourself in the mirror and see how the stress you are subject to is affecting how you look. Identify those stressors and see what stress management techniques you can apply to start you off on the road to reversing its aging effects.

Do something NOW, while your body has not yet fallen into the disease traps set by stress. This is your gift not only to your loved ones, but most especially, a gift to YOURSELF!