OUCH! I have An injury! What do i do now?

We can all agree that the injuries are a huge bummer, and in the practice of Ashtanga Yoga they can (and most likely WILL) happen to some degree. So, what do you do when something just doesn’t feel quite right and puts a damper on your yoga practice? As a long-time practitioner, I’ve seen my fair share, so here are my top three tips for what to do when you think you have an injury:

1.      If you’re feeling pain during the practice (i.e. specific movement patterns like taking your arm overhead or bending forward) immediately cease doing that movement. Let the teacher know and ask them to help you develop some modifications if possible.

2.      If you’re feeling okay during your practice, but feeling pain after and throughout the day, try the RICE method: Rest, Ice, Compression, Elevate. You could be experiencing some inflammation, and this method may help reduce pain. Another helpful strategy could be to take an anti-inflammatory over-the-counter medicine for a few days to allow it to build up in your body and work on reducing your pain, but always consult with your healthcare provider to see if this is right for you.

3.      If you’re feeling pain both during and after your practice, stop what you’re doing and seek professional help. If you’ve tried methods one and two and pain persists, it’s time to step away from your practice for a while and take care of yourself. Physical therapy can be a great place to start as PTs are well equipped to evaluate and pinpoint what the issue might be to give you guidance on what the next best step is for your recovery.

The yoga practice is intended to support your lifestyle outside of the studio and to help you show up better in the various roles you play, not to chew you up and spit you out! Yes, this practice is hard, but there’s a difference between something being challenging and it being harmful. The awareness we develop in practice each day helps us to understand the difference so we can approach it with care and receive the most benefit from it.

And remember, sometimes injuries can be more taxing on our mind and emotions than our bodies! If you feel down or discouraged, know that you are not alone. It can be helpful to talk to other students and teachers to learn how to cope with feelings you’re having and receive encouragement you need from your community to take care of yourself until it’s time to return to the mat.

Have you experienced an injury? What was your plan of action and how did it work out? How did your community support you during that process? Share your words of encouragement below!

Starting the new year off with an OM - Yoga Mala: 108 Sun Salutations for the Africa Yoga Project

Hello, friends!

Six days into 2016 and I'm feeling energized and optimistic as ever. After attempting my first unassisted drop back in my Ashtanga practice (and nailing it!), and beginning to make connections with strangers, friends, and yogis through posting a picture and story a day on social media I have a feeling that 2016 is going to be a great year. Oh, and 108 sun salutations with 100+ yogis to benefit a great cause on January 2 didn't hurt either ;D

For the second year in a row I attended the Yoga Mala sponsored by 502 Power Yoga. This event consisted of 14 local yoga instructors with various backgrounds, guiding a huge room full of yogis through 108 sun salutations, and a few other fun poses thrown in here and there!

I had the opportunity to volunteer at this year's event along with around 10 or 15 other lovely yogis. I arrived at 8 am for set up of the spacious room overlooking the Ohio River. The Muhammed Ali Center was the venue for the event this year, and I must say it was an epically amazing view. The event was scheduled for 10 am to 1 pm. Three hours of non stop yoga fun? SIGN. ME. UP.

During set up I got the chance to connect with my fellow volunteers, and at 9 am I headed down to the lobby with two of my new friends. We were in charge of directing the flow of yogis to the 6th floor where the party would take place. I very important task, if I do say so myself! I am such a homebody when it comes to the studio I practice (shout out to Yoga East), so it was nice getting to interact and hear stories from the lovely ladies that practice at 502 Power Yoga.

They had nothing but great things to say about the community at that studio. Not surprising since several of the teachers at 502 Power Yoga are mentors to teachers in Kenya who are part of the Africa Yoga Project, for which this event was taking place. AYP takes yoga instructors to the slums of Africa to teach those living in the distressed, impoverished and violent conditions to teach yoga to others, bringing hope and a sense of peace to the community.

At 10 am we got down to business. 108 sun salutations with music accompaniment by Ben Sollee, who I didn't know, but didn't know that I needed to know. The hipster in me LOVED him. (Insert nerdy glasses emoji... and maybe a slouchy hat.)

At 1 pm we wound down... 106. 107. 108. Then, the best guided Savasana ever.

Although it may seem like a lot, this event is for all levels. Some things were harder than others, and some things were just fun. And of course, as in any other yoga class, there is nothing wrong with taking the occasional Child's Pose when your body has had enough.

If you just heard about the event, were curious, or were considering going, my best advice would be not to let the idea of 108 sun salutations deter you from spending quality time connecting with other people who have the same goal in mind as you do - to start the year off with a bang (or an Om), and to do something great for yourself, others around you, and ultimately the world.

For more information about 502 Power Yoga, visit www.502poweryoga.com. For more information on the Africa Yoga Project and it's mission, visit www.africayogaproject.org.

Oh, and one last thing... Happy birthday to me!

Namaste, lovelies.

Find yourself through Wanderlust - A Mindful Triathlon

Shew.

It's been a while since I've written a blog post. I've had a lot of things going on in the last couple of weeks including finding out my job was being eliminated and successfully acquiring a new one! I start Monday =D

But in more fun news - I had the pleasure of participating in a yoga triathlon in Nashville, TN. I know, you didn't even know I was that athletic, huh?  Well, I'm still not. This was a Wanderlust 108 triathlon, which consists of a 5k run/walk, 90 minutes of yoga, and a 30 minute meditation.

Sunday morning the hubby and I woke up in our hotel which was about 20 minutes from Bicentennial Park in downtown Nashville. The time change on November 1 kind of messed with us, so we were up at around 7 am. After a McDonald's Egg White Delight McMuffin, hash brown, and coffee (I know, just what you would expect someone to eat before running 3 miles...) we were off with running shoes and yoga mat in tow.

We arrived at the park around 9:30 and the run/walk was set for a little after 10. A small marketplace was set up with vendors selling yoga apparel, coffee and chai, and jewelry. There was also slack lining, acroyoga, tribal painting, and a huge pink trampoline available for before or after the events. I took advantage of the trampoline before hand!

The 5k started around 10 after 10, and the run, yoga, and meditation lasted until around 1:30 in the afternoon. The weather throughout the entire day was less than ideal, but we definitely made the most of it. And, the rain actually held off the whole time! Must've been good karma ;)

Being around that many yogis in that kind of environment has become one of my absolute favorite things. Every time I attend, I feel so rejuvenated afterward, like I found myself once again among all the good energy and smiles all while doing something I love. The yoga community is one that I am so lucky to have found and blessed to be a part of. It's just good for the soul, ya know?

I would HIGHLY recommend a Wanderlust 108 to anyone who just likes being around happy people, having a good time, and doing something great for themselves.  Check out my photos from the event on my Instagram which is linked in the icon at the bottom right of the page!

Until next time... Namaste.

Ayurveda Essentials: How to keep your body happy and healthy this fall

The crisp fall air always makes me think of thick sweaters, riding boots, pumpkin flavored everything, and Vata season.

Wait... What?

Yes, through my experience in yoga teacher training, I have learned to embrace every aspect of the being a yogi including Ayurveda, or life science. While at the Yoga Journal LIVE! Conference in Estes Park, CO this year, had the pleasure of attending a session with the Dean of the School of Ayurvedic Medicine at the Kripalu Center in the mountains of Massachusetts. Larissa Carlson Hall gave an overview of Ayurveda that I found very beneficial for understanding how food, weather, experiences, etc. affects our bodies... Now I'll share what I learned with you!

The practice of Ayurveda includes everything from lifestyle habits to diet, but for the purposes of this post we'll focus on the diet aspect, starting with a short description of the 3 doshas - Vata, Pitta and Kapha.

Simply stated, the doshas are constitutions which everyone has at different ratios in their body. Doshas are made up of varying elements, and can be described like this:

• Vata: Wind and Esther (Space)- think cool and crisp, fall
• Pitta: Fire and Water - think hot and acidic; summer
• Kapha: Earth and Water -think thick and sticky; winter and early spring

Depending on the constitution, we need more or less of things that support the other two in doshas in our bodies. For example:

- If the Kapha constitution is most prevalent (slower and warm natured), foods that increase the metabolism and cool the body down should be consumed, such as spicy foods and iced beverages.

- If the constitution of a person is Pitta (fast paced and hot natured), they should avoid foods that are too hot or increase the metabolism, such as spicy foods or caffeine.

Make sense?

So fall is vata season, meaning everything gets cool and crisp. The leaves get crunchy, and in a way, so do we. The skin gets dry and the body gets cold. Vata increases in fall, and to combat these symptoms we should use the concept of ayurvedic diet to keep our bodies in balance. Foods that assist in keeping balance during the Vata season include:

• Hearty soups and stews
• Warm beverages - Hot chocolate, cider, etc.
• Roasted or sautéed root vegetables
• Oatmeal

Keeping the body nourished with warm, thick, hearty foods can help to keep the Vata in balance and the body happy. Be careful to not overdue these foods if your main constitution is Kapha as it can be overdone!

Here's an easy recipe for a hearty bowl of oatmeal that is sure to shake off that fall chill!

• 1/2 cup dry, old-fashioned oats
• 1 cup of water
• 1 tablespoon of brown sugar
• 1/2 tablespoon of pure maple syrup
• palm full of chopped walnuts
• palm full of raisins

For more information on Ayurveda, check out www.banyanbotanicals.com for a quiz to find out what your dosha is, or www.yogajournal.com for a 4-day Vata balancing cleanse to prepare you for winter.

Namaste.

Tales of a Traveling Yogini - From Louisville, KY to Louisville, CO

Traveling and yoga go together like peanut butter and jelly. Like fall and football. Or like Boat Pose followed by a good Upward Facing Dog ;) Yoga is very much about self discovery, and finding one's truth, so much so that they feel completely content. Travel is kind of the same thing, at least when you visit a place that really makes you feel at home. My travels to Colorado were exactly that.

Being from Louisville, KY (prounced Lew-uh-vuhl) I am used to a pretty eclectic scene. Louisville is quite a diverse city in every way - food, shops, cultures, people... It makes it pretty easy to find a place to fit in. Not to mention the fact that being located in the southern U.S., we have a sense of southern hospitality, meaning we're pretty friendly 'round these parts, too. However, there is another Louisville that made me feel the same way, but this one was in Colorado!

Louisville, CO (pronounced Lew-is-ville) is about 10 minutes from Boulder, Colorado. Little did I know before visiting the Mile High State that Boulder has the most yoga studios per capita in the country! **Cha Ching!** This may have been the reason for the multiple yoga apparel and Indian gift shops to load up your puja with statues of your favorite deity! The food scene wasn't too bad either. Whatever your heart desires - Thai, Indian, Vietnamese, a place that serves strictly fish tacos, and tofu or other vegetarian options could be found on every menu. And the people... THE PEOPLE! A Southerner/Northerner combination. Reserved, yet when approached could not have provided a warmer, more genuine smile. Oh yea, and the most important part... NO HUMIDITY. Talk about a week of great hair! With all these things combined, how could I not love it?

To any person, or especially yogi, looking to travel within the states, the Boulder/Louisville area of Colorado would be my first recommendation. Not to mention, mountain scenery driving into and around the city is something worth stopping for. I'll get to that in another post :)

Namaste.