Yoga - Farming - Cooking - Country Living - Family - Natural Wellness
The adventures of a city-girl yoga teacher living a mindful life on a Scottish Highland Cattle farm, raising grass-fed cattle, learning to hunt & ride a motorcycle, and making the most of out the abundance of fresh, organic, local food.
I've had pets for most of my life and I've loved them all, even the fish, but Ceres was different. She was more than a pet. She was a friend, a spirit guide, a soul mate. She saved my life. Twice.
She was already 14 when my son was born, old for a large breed mix of Rottweiler, Lab and Chow. She was gone before he was 2. Xander has heard many stories about Ceres including how she had slept by my side every day of her life until he was born. Then she started sleeping by his crib. When we moved his bedroom closet became her spot.
He has heard what a great dog she was, how much I loved her and he's seen the videos of himself as a baby giggling his first hysterical giggles at her. He has never heard about her climbing. I'm sure of this.
When she was younger and more spry, I lived in a house with a big tree in the back yard. There was a squirrel in the tree that loved to tease her until, one day she dug in her claws and ran up the tree like a cat. She stopped at large branches to gain her footing and snapped the smaller ones off with her teeth. Our landlord, who had an office on the second story of the house next door, looked out his office window and was eye to eye with her.
Once she realized she could do this she started looking for opportunities everywhere we went. If there was a climbable tree on any hiking trail she was up it. We often gathered a crowd. I often think of her when I see a good tree and imagine her exploring its branches.
Today, X and I went hiking. Suddenly he stopped. He put his little hands on his little hips and said sternly, "Ceres, get out of that tree!"
I stopped. "What?"
"Mom, Ceres is right there, in that tree! Really!"
I just heard a great story from one of my amazing students and she gave me permission to share it. Sarah (not her real name) is a beautiful yogini with a wide open heart. Over the last few months her practice and the sangha of our small yoga community has served to help her deal with the loss of her mother. On the 4th of July Sarah was riding her bike on a country road in Door Country, WI with her husband. She had been going to Door County often to settle her late mother's estate and prepare her house for sale. As she rode she was crying, missing her mom. She was remembering how her mom loved dressing up on holidays. She was imagining how her mom had dressed for past 4th of Julys, fully decked out in red, white and blue right down to the manicure. As she was remembering this and noting her own lack of patriotic colors she saw, lying in the middle of the road a red, white and blue lei. She stopped to pick it up. Her husband stopped with her. While she was standing there crying on the side of the road with the lei in her hands, a monarch butterfly landed on her. Her father had a special fascination with monarchs so, since his death years before, they have been a symbol and reminder for her of her father. "Look!" she said. "My dad sent someone to give me a hug." Here, she paused for a moment and told me, "I wouldn't even tell you this if my husband hadn't been there. I wouldn't have believed it if he hadn't seen it too." Just at that moment, on that quiet country road, a car drove by. It had a personal license plate. It said... It's Mom
Here is a sequence for students of all abilities. Beginners will learn the foundation poses on which their future practices will be built. Intermediate and Advanced students can find a place of comfort and ease where they can go deeper into familiar poses.
For beginners who are using this as a guide to home practice I have used common english translations for poses. There are many online resources if you are unfamiliar with a particular pose. I suggest typing the words "yoga pose" and the name of the pose into Google or another search engine if you need visual aid.
Teachers Notes: I used a standard outline to structure the class. This particular sequence does not have a specific energetic goal as most of my other classes do but the overall Prana movement in up from the base to higher chakras, then back down which should be overall balancing and appropriate for most students. Standing poses begin with open hips which gradually move to a closed hip position, then into twist. Using Kakasana (crow) as your inversion will concentrate movement into the 3rd chakra area which was initiated with twists. From there we move into back bending to stimulate up the 4th, 5th & 6th chakras, before moving back down through more 3rd chakra twists to grounding 1st & 2nd chakra poses. As always, I highly recommend that you do the sequence yourself and become comfortable with it before attempting to teach it.
Read the following legal stuff before you go further:
Not all exercise is suitable for everyone. This or any exercise program may result in injury. Consult with your doctor before use. Yoga instructors teaching this sequence to students should have comprehensive yoga training and liability insurance.To reduce the risk of injury, never force or strain yourself or your students during exercise. If you feel pain, stop and seek medical attention if necessary.
This sequence may not be appropriate during pregnancy. Any instructor teaching yoga to pregnant women should have specialized training in Prenatal Yoga and should provide appropriate modifications for contraindicated poses. Those with special health considerations should consult their medical practitioner before performing any exercise.
Yoga in the Valley/Tracy Johnson cannot guarantee that this yoga program is suitable and safe for every individual.Any liability, loss or damage in connection with the use of the following yoga sequence, including but not limited to any liability, loss or damage arising from the performance of the exercises demonstrated here is expressly disclaimed.
There are days when I walk into class with a well planned, purposeful sequence of asanas. Then there are days when I walk into class with no plan but I feel tuned in---completely connected---and a sequence comes through me as if Divine Light is pouring through me and I am merely a channel for something infinitely graceful.
And there are the other days.
For those days when I find myself standing at the front of the room wondering just what the f!#% I’m going to do for the next hour, I keep this sequence in my mental back pocket and pull it out as needed. I’ve been using this sequence for so long that I don’t remember what inspired itbut it’s always been a favorite among my students.
Cresting the Wave is meditation in motion. The postures are basic. The sequence builds upon itself, starting at the same place and adding a single posture each time, then rolling back down the postures in reverse order to the starting point. The primary focus is to bring equal attention to the transitions and space between the poses as to the poses themselves. To achieve this I do a bit of explaining before class begins then try to keep verbal cueing to a minimum during class. I establish a rhythm with my voice and it becomes part of the moving meditation.
Use your own voice but here are a few of the points I might hit before diving in:
-Have you ever arrived at your destination and realized you were oblivious to the journey there? Do we do this in yoga, seek the poses but lose focus between them? Bring attention to how you flow into and out of the poses.
-Today, be mindful of the space between the poses. Notice what happens to move your foot forward, to raise your arm. Minimize unnecessary movement.
-The breath comes first. Breathe and let your body ride on the breath like a surfer riding on a wave. Try to give yourself just enough time to reach the pose so the flow remains continuous, no pauses except in the final pose of each set.
-If the pace I set doesn’t work for you find an internal rhythm that does. Make it smooth, strong and steady. Each set ends in a held posture. This is our opportunity to reconnect as a group and also your opportunity to explore options or variations of the pose.
-If you feel comfortable closing your eyes I invite you to explore Antara Drishti, directing your gaze inward toward the 3rd eye.
Physically the sequence is good for increasing circulation and improving mind/body connection. The first half builds up a decent amount of heat while the almost continuous flow of heightening waves pumps blood, lymph and Prana through the body. Energetically it is a balancing practice. The standing poses move Prana through vyana vayu, distributing the prana and removing energy blockages throughout the body. The second half consists of 3 longer waves which build in intensity and move Prana up from the root to the heart or throat chakras and then back down, incorporating prana, samana, udana and apana vayus.
Teachers Note: This may be an especially challenging class for your Pitta students (aka: intensity seekers, boundary pushers). The challenge for them comes in the lack of “super bendy look what I can do” poses. Those who are always looking for more have an especially hard time being Here... Now. When you see them slipping away gently guide them back to the purpose of the class. Remind them that the real challenge is to remain present in each moment, to fully embrace and feel the subtleties of each transition and posture. Dare them to remain present.
Teachers, I highly recommend that you do the sequence yourself and become comfortable with it before attempting to teach it.
Read the following legal stuff before you go further:
Not all exercise is suitable for everyone. This or any exercise program may result in injury. Consult with your doctor before use. Yoga instructors teaching this sequence to students should have comprehensive yoga training and liability insurance.To reduce the risk of injury, never force or strain yourself or your students during exercise. If you feel pain, stop and seek medical attention if necessary.
This sequence may not be appropriate during pregnancy. Any instructor teaching yoga to pregnant women should have specialized training in Prenatal Yoga and should provide appropriate modifications for contraindicated poses. Those with special health considerations should consult their medical practitioner before performing any exercise.
Yoga in the Valley/Tracy Johnson cannot guarantee that this yoga program is suitable and safe for every individual.Any liability, loss or damage in connection with the use of the following yoga sequence, including but not limited to any liability, loss or damage arising from the performance of the exercises demonstrated here is expressly disclaimed.
Cresting the Wave
Warmup: (hold each pose 5-10 breaths)
Balasana (child’s pose)
Marjaryasana/Bitilasana (cat/cow 5-10x)
Adho Mukha Svanasana (downward facing dog)
Uttanasana var. - feet wider than hips, knees soft, hold opposite elbows, gentle sway from side to side (standing forward bend variation)
Begin each set with Surya Namaskara B, using the step to Vira. 1 as your transition into the standing poses. Hold the last pose in the set for 3-5 breaths, then reverse the set and flow your way back to Vira 1. Vinayasa & repeat on the other side. Finish each set in Tadasana.
Another option to simplify or save time is to eliminate the Surya Namaskar between sets. You could just do a vinyasa to Adho Mukha Svanasana or go straight to Adho Mukha Svanasana instead.
Hold the following poses in each wave for 5-10 breaths each. To maintain the focus on flow and connection be mindful of transitions. Move with the breath.
1st Wave:
Balasana
Dolphin Pose
Balasana
Balasana with side stretch (right & left)
Setu Bandha Sarvangasana
Ardha Apanasana
2nd Wave:
Balasana Var. right & left (one arm extended, palm down, stretch chest---also known as 1/4 Down Dog)
Salamba Sirsasana (opt. repeat Dolphin)
Balasana
Parivrtta Anjaneyasana---Ardha Matsyendrasana (do both on same side before changing sides)
Dhanurasana
Parivrtta Balasana (R&L)
3rd Wave:(for a beginning or lower intensity class omit this section)
Balasana
Anahata Chakra Asana (like down dog but with knees down, reach chest toward the floor
Pincha Mayurasana Prep (like Dolphin but with hands apart, forearms parallel)
Please comment and let me know your feedback on this practice or others I have posted. I take requests! Are there themes or poses you would like to see a sequence for? Let me know and I’ll see what I can do.
I was surfing YouTube last week for inspiration and came across this sequence called The Octopus Series, beautifully demonstrated by Rodolfo Mari. I love the fluidity and grace of it, the winding and unwinding. Done with a steady and strong flow and attention to transitions it really does resemble an octopus moving through the water.
I took the sequence and built an hour long class around it, using it as the apex of the class. For this class I chose to loosely follow Shiva Rea's concept of Mandala of Asanas for overall class structure. If you're not familiar with this, no worries, just follow the sequence as outlined below. If you like a creative flow I definitely recommend doing some workshops with Shiva or any of her teacher trainers. I was introduced to this way of sequencing during a weekend workshop with Simon Park. As a dancer, I immediately connected to fluid grace of it. I have used variations of this same sequence for all of my classes this week including; Power Vinyasa, Hot Yoga, Mixed Level Vinyasa and Gentle Flow.
The sequence in it's entirety is a 60 minute intermediate (or mixed level with options) class moving at a relatively quick pace, about 3-5 breaths per hold and using the classic Ashtanga vinyasa transition, with the option to float the leg if appropriate. Sorry, I can't find a YouTube video of this but if you are familiar with any Power or Vinyasa style you probably know what I'm talking about... except Bikram. I've never done Bikram but I've heard they don't do vinyasa. (I'll get a video of this transition posted asap:)
Ways to modify -follow the portions of the sequence in Italics only for a gentle class, eliminating Vinyasa transitions except for those in Surya Namaskara. -reduce the # of vinyasas to transition or eliminate them completely -vary the pace and length of holds to suit your class needs -child's pose and cat/cow make nice transitions for a gentle class and rest periods for hot classes. -to moderately reduce the intensity of the class, eliminate the sequences that are in bold type. These are the highest intensity, deepest stretches and twists. All other sections are preparations for those that are in bold type. Eliminating any other than those that are in bold type could prevent you/your students from getting the most they can out of those more intense movements and may result in injury.
Note: T=transition
Teachers, I highly recommend that you do the sequence yourself and become comfortable with it before attempting to teach it.
Read the following legal stuff before you go further:
Not all exercise is suitable for everyone. This or any exercise program may result in injury. Consult with your doctor before use. Yoga instructors teaching this sequence to students should have comprehensive yoga training and liability insurance.
To reduce the risk of injury, never force or strain yourself or your students during exercise. If you feel pain, stop and seek medical attention if necessary.
This sequence may not be appropriate during pregnancy. Any instructor teaching yoga to pregnant women should have specialized training in Prenatal Yoga and should provide appropriate modifications for contraindicated poses. Those with special health considerations should consult their medical practitioner before performing any exercise.
Yoga in the Valley/Tracy Johnson cannot guarantee that this yoga program is suitable and safe for every individual.
Any liability, loss or damage in connection with the use of the following yoga sequence , including but not limited to any liability, loss or damage arising from the performance of the exercises demonstrated here is expressly disclaimed.
Uttkatasana var. - uncross R leg, step feet together, L hand to R outer ankle, R hand up
Uttanasana
T
Repeat on L
Sequence 2: (see video for sequence - hold poses 3-5 breaths)
Balasana
Vajrasana w/backbend
Bharadvajasana var. R&L
Vajrasana w/backbend
Balasana
Anjaneyasana
Anjaneyasana var. - externally rotate R leg, reach back w/R arm, catch foot, pull heel to hip
Parsvotanasana low var. (I couldn't find a name for this pose, watch for it on the video. Wanted to call it Hurdler's Stretch but it turns out that name is commonly used for a one legged arm balance that is very different. If you have an idea of what it is/should/could be called please comment below)
Savasana - (*if you need a link for this one please reconsider if you are qualified to teach yoga! If you are not a teacher and just looking for a home practice I would advise that you have an established yoga practice and understanding of basic poses before attempting this sequence)
Lilacs and evergreens confuse my nose, fighting for attention
while Sun melts into treetops smearing orange and pink across the sky.
Birds chatter and dart.
Typically, I'm strictly a "yoga music" playing kind of yoga teacher. I spend a lot of time on my playlists, making sure I've got the right tempo at the right time and even the right lyrics - think: Hanuman Chalisa for splits practice. Today, I ventured off my well worn path a little bit and put together a more contemporary, less "yoga music" playlist for a Yoga Core class.
Loved it! It's about 54 minutes total so you have a few minutes of silence at the beginning and/or end of a 60 minute class. Enjoy.
Dakini (Aram Ram's Monsoon Remix) - Prem Joshua Love Me Or Not - Dub_Fx: Everythinks A Ripple
White Light - MC Xander: Eyeopeness Save a Bit of Light - MC Xander - Eyeopeness
Euphoria: John Consemulder: Infinite Rhythms
Wind Talker (feat. Kirtaniyas and Dominic Dean Breaux): DJ Drez - Jahta Beat: The Lotus Memoirs
Bolo Bolo [feat MC Yogi]: Go-Ray & Duke -Sounds of Tadasana
Golden Age: DJ DREZ -Sounds of Tadasana
Sanza: Thomas Otten
Soften your Heart: Hans Christian
"If you could go back and have a conversation with the 19 year old you, what advice would you give yourself?"
It's a common question often asked in interviews and at cocktail parties. Most of us have considered our answer to some degree. It usually has something to do with regret or a missed opportunity generated by the "what if..." that has been in the back of our mind over the years. An interesting but pointless endeavor, really. Any knowledge or insight we've gained at this point won't serve to change the past, so instead we use these insights as reminders of what we've been through and what we've learned.
A few days ago, while wandering through the art galleries and studios of the St. Paul Art Crawl, I had the opportunity to look my 19 year old self right in the eye. I was surprised enough to see the name of the photographer I had modeled for 20 years ago, Larry LaBonte, on the studio door but coming eye to eye with myself on the wall of his studio took my breath away.
There are 2 photos. They are both close ups showing not much more than one eye. In one I am looking down. In the other I am looking right at you, or in this case, right back at myself. I'm sure everyone who sees this image sees something different and has a different emotional response. There is so much mystery and superstition about our eyes. They give us information about the world around us. They express emotion and connect us to other beings on a spiritual level. Larry talked about his experiences traveling and working in Japan, where people are accustomed to standing like sardines on the streets and subways but are very uncomfortable with eye contact. This was a concept he explored in his photography.
For me, though, what I see in that simple image is incredibly personal. I can see in my 19 year old gaze everything that I was then; hopeful, naive, a little defiant and relatively carefree, but mostly limitless. I was excited and optimistic about the adventure that was really just beginning. Would I really want to go back and tarnish that with advice from a more experienced me? Maybe instead of asking what advice we would give our 19 year old selves the question we should ask is what advice they would give us?
7 years ago today at this time I was lying in a hospital bed completely numb on my right side from my toes to my chin. After the Pitocin kicked in I had only lasted through about an hour of contractions before asking for an epidural. I had hoped to deliver without it but it was OK. I remembered the lessons from my Yoga Birthing classes and my amazing prenatal Yoga teacher, Sarah Longacre. All I needed to do is focus on my breath. As long as I had my breath I could let go of everything else; fears, expectations, control. Breathe in. Breathe out. Everything will be fine.
By that evening, after almost 2 days of non-productive labor we made the decision to have a C-section. Baby was being monitored and was fine but my water had broken at 1 am the previous day and it was now 6pm. Again, not what I had planned, but it was OK. I was nervous but I knew that I could focus on my breath and that would carry me through. My mom and sister would be there to hold my hand and comfort my fears.
The anesthesiologist explained that since the epidural hadn't worked properly (it only affected one side of my body) we wouldn't be able to use one for the C-section. Instead, we were going to do a spinal block. I had never heard of this but it was OK, as long as I had my breath, and I was ready to meet my sweet baby! As I was being moved from my room to surgery the nurse said, "A spinal block can be sort of an uncomfortable feeling for some people because they can't feel anything below the neck. Don't worry, even though you won't be able to feel yourself breathing we'll keep you talking and ask you to squeeze our hands. As long as you can do those things you know you are still breathing," she said with a comforting smile.
Remembering this moment brings tears to my eyes and fills me with panic. The walls were crumbling down. What do I have if I don't have my breath? Every preparation and plan I made for this birth had to do with my breath. It was the one constant. If all else failed, I always had my breath. "No matter what else happens, stay with your breath," was my mantra. I lay on the table in the operating room, crying and waiting for my mom & sister who would be allowed in after the spinal block was in place. I was so terrified that if I hadn't been completely exhausted I probably would have tried to get off the table and run. When the spinal block was in place it was just as they said it would be, I could not feel my chest rising and falling. That precious feeling of the expansion of the inhale and release of the exhale was now a void.
The nurses asked me questions. I answered. They asked me to squeeze their hands. I did. I was breathing. Even if I couldn't feel it I knew it was true. I let go of the panic. Everything would be OK. Just let go.
I felt a shift as I let go. It was going to be OK. A wave of relief washed over me. Even though I couldn't feel my body I know that I relaxed. The nurse asked me to squeeze her hand. She asked if I was OK. I felt so calm, so perfectly peaceful, so detached. I was aware of the flurry of activity around me, the call to the surgeon over the intercom to report "stat", the nurse's voice, "We're going to put you to sleep so we can help you breath. Here comes the mask." Then the mask coming down over my face. None of this concerned me. I observed all of it but it did not touch me. I was not afraid.
I woke up in a different room, alone except for an unfamiliar nurse standing next to me with a bedpan. "Here," she said. "You might be nauseous from the anesthesia. When you feel better we'll bring the baby in. He is out with your family and is doing fine." I didn't need the bedpan. I felt fine. They brought me my little one. My first words to him: "There you are." He was perfect, healthy and beautiful. He still is.
He came into this life with a big lesson to teach me. Let go. It will be OK. Every day of his life I am reminded of this lesson. I have so many worries. I want to protect him from every hurt and shelter him from every storm but he wants to play in the rain and harness the lightening. Happy 7th birthday, Little One. You are a gift.
