“You’re running and you’re running and you’re running away. You’re running and running but you can’t run away from yourself.”

- Bob Marley

I checked out during my hot class. It happens, I’m human.

The slip took place in between poses. The ‘in between’ is a big part of my yoga.

Am I moving mindfully as I transition? Or do I wander somewhere? In the instance mentioned above, go somewhere I did. I wasn’t where I went that mattered. The issue was leaving.

It’s almost too easy to run away. When the going gets tough, ducking out seems like the best option.

In a real or perceived crisis making my exit and kissing it all goodbye seems better than what I used to do- which is fight. Meeting obstacle with obstacle.

Also not a good plan.

There’s middle ground. It’s not all or nothing.
But what would happen if instead of checking out, I checked in? Instead of meeting the heat with a brute force attitude. What if I just hung with it for a sec?

It was only an instant but I came back to the heat. It wasn’t as bad as I had initially thought.

As if she was in my head the teacher started talking about a cabbie who’s sage advice was to be where you are when you are.

I wanted to get up and leave class- not because it was hot, but because that was the answer to the question I didn’t know I was asking.

Un. Freaking. Believable.

Have you had those kinds of moment on your mat?

I checked back in.

Leaving is never the answer.

Deal with being uncomfortable.

Things are never as bad as they seem if you stay.

In fact, things can only get better.

This is yoga and it’s always there for you. So stay.

Namaste y’all.

I love Friday night yoga. The vibe is mellow. The playlist always has a moody, sleepy, sexy feel. I may have made up the sexy part, I’m projecting.

Whatever.

It’s also a hot class. Vinyasa in a heated room on a Friday night. So yeah- it is sort of sexy. Scratch my previous apology.

Last night the focus was about alignment and looking inward to find a deeper expression of a pose.

Juicy stuff.

My stance was wide in my warrior and I felt like I could float up and root down as I tried not to make my head bop too much to Alana Davis and Queen Badu. But damn, music can provide that little shift that changes my head space. It gets me all up inside a pose. Tickling it from the outside in while my breath zigs and zags magically and collides with my heart.

Sometimes class is that good.

Sometimes it’s just cool to fcuking groove on your mat.

Yaknowwhatimsayin’

What a way to end the week.

Because Daba was teaching, I knew I’d be in for some aha moment- it was just a matter of when.

It came after a focused standing series. We transitioned to the floor and did a hand workout.

Hand relevés and finger splits.

By mindfully stretching the fingers and shifting weight to the fingers I was able to take adho mukha svanasana to another place. By rooting my hands into the mat, my hips felt like they could reach up to the ceiling while my booty headed to the back windows…

I know, right?! There’s such a thing.

Will I ever stopped being amazed by discoveries in yoga? I hope not.

Subtle but powerful movements make the difference both on and off the mat.

This is yoga, providing tiny movements and big changes.

Namaste y’all.

[spotify id="spotify:album:1MOub955Uer957RVqqkF2a" width="300" height="380" /]

Who doesn’t love pizza? But with obesity a national killer- we all must find ways to make our favorite foods lighter. I have been experimenting with pizza. I made a whole wheat crust. Many recipes called for half whole wheat flour and half regular flour. This is completely unnecessary. I used 100% whole wheat flour. The crust was delicious. I topped my pizza with fresh peppers, mushrooms, onions, squash and only 4 oz of low-fat mozzarella cheese. The sauce I made with whole tomatoes (canned) and added fresh garlic, oregano, basil and crushed red pepper. The result- an AMAZING treat! And by the way only 190 calories for ¼ of a 12in pie. I had a slice with salad.

TO MAKE 1 POUND DOUGH:

2 cups whole-wheat flour

1 package quick-rising yeast, (2 1/4 teaspoons), such as

1 teaspoon salt

1/2 teaspoon sugar

3/4 cup hot water, (120-130°F)

1 tablespoon extra-virgin olive oil

Preparation:

Combine whole-wheat flour, all-purpose flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.

Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.

To Bake

Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Roll and top the pizza as desired (we suggest a 13-inch circle) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately. ( I sprayed my pan with non-stick olive oil)

Discover your own inner healthy chef! Be inspired.

So. Have you tried shirataki noodles? I was skeptical. But after a long night of yoga, I was hungry for food but didn’t want to eat too heavily. I bought these a few weeks ago but had been giving them the side eye as they sat in the fridge. Could the really be any good? They were an impulse buy. No good comes from impulse spending.

My features form with a change in the weather

- ‘Mother’s Talk’, Tears for Fears

Last week a sleet storm graced the NYC area. Just lovely. I stepped outside after class and the streets were a slishy, slushy mess. It was dark and my open pores made my body feel like a sponge as I got full with cold air. I pulled my hat down over my ears and rolled my eyes at Mother Nature.

‘This is some ole bullsh!t.’ I grumbled to no one.

The streets were fairly empty and the snow still white, looked pretty. Sure I was cranky, but once I accepted the snow I could appreciate it the moment.

Accepting what ‘is‘ can be so hard. I think we are trained and socialized that run away from discomfort.

‘If it doesn’t feel good I don’t want to be near it’ seems to be a way of life for so many.

Imagine though, learning to stay with a feeling and see it through.

Imagine if we could learn to accept the icky parts of us without judgement or reservation?

That kind of revelation could change a life. If I can accept and then love all parts of me(warts and all), I’m ready and open to love every part of everyone.

This could come in handy especially when people I love try my patience (grrr).

We are imperfectly perfect.

If I can love Mother Nature with all her tantrums, I can certainly unconditionally love/accept myself when I have my own.

Everything we do puts us on the path to enlightenment.

This is yoga, for every season.

Namaste y’all.

I must confess when I first thought about doing tofu meatballs I was skeptical. I’m not big on foods that try to be meat. You can’t call a carrot a burger, I won’t be duped. But always one to try anything once I plunged ahead and made these.

Yummalicious. Seriously. What they need is a publicist. Tofu meatballs just doesn’t work and Seasoned Tofu balls is just as absurd, but I digress. The Book of Yum had a recipe that was easy to prepare. The Book of Yum is a great blog dedicated to gluten-free vegetarian cooking.

• 2 lbs firm tofu, drained
• 3 cloves garlic, minced
• 4 whole green onions, sliced
• 1/4 cup minced fresh parsley
• 1 1/4 tsp salt
• generous amounts of freshly ground pepper
• 1/2 cup freshly grated vegan cheese (optional)
• 1/4 cup soy yogurt whisked well
• 3/4 cup gluten-free bread crumbs, made in a food processor (I used regular)
• 1 1/2 tsp Italian seasonings
• 1/4 tsp smoked paprika
• more freshly ground pepper
• 2 or 3 tbsp. olive oil

PMS can throw a monkey wrench in your life and yoga. I used to suffer from crippling cramps but since I’ve maintained a solid practice, they’ve diminished substantially, almost completely. Yoga gives the circulation a turbo boost which can help get rid of some bloating. Certain poses also aid in relieving some depression and the crankiness.

You may ask and wonder, well really how bad are said cramps, Oneika? Or are you saying that yoga is good for baby PMS, cramps that are inconvenient but bearable with a few Tylenol.

For the record, I had cramps that were roll around on the bathroom floor so the cold tiles can touch your face kind of bad. Heating pads, pain killers, legs up on pillows kind of bad. Counting the waves of pain in seconds so I could calculate when a break would come kind of bad.

For true.

Having endometriosis is just gravy on my crampy cake. And yoga has nearly eliminated all of that discomfort.

Serious as a heart attack.

I’ve listed a few poses that can assist in alleviating some of the PMS and period blahs….

Seated Twist

This pose can help relieve that bloated feeling. Make sure to gently exhale. Seated twists also stimulate reproductive organs, this in turn can provide lubrication for the uterus which eases cramps. Sweet relief.

Cat/Cow Pose

I love cat/cow for so many reasons. It’s a wonderful way to warm up the spine and lower back. In addition, it’s a great way to connect your breath and body. Letting the tip of the inhale trigger the body to go in to cow pose and the almost inperceptible start of the exhale allows the tail to drop as the back rounds like a cat is an awesome way to warm up for ujjayi breathing. Breath control is great for PMS and cramps as it allows you to breathe into discomfort in order to relax muscles.

Bridge

Bridge is another great choice (as are shoulder stands) because this pose provides nice stimulation for the thyroid boosting metabolism as well as provide the endocrine system with a little extra somethin’somethin as the kids used to say.

Child’s Pose

Child’s pose gets the brain center activated and works the neurotransmitters to provide balance and a sense of calm.

Savasana

I know this seems like a no brainer but this is one of the best things you can do both before and during your period. Rest. Truly embrace savasana. Let the body go and have the earth support you. I have found that this helps me unclench my jaw and release all of my muscles so that I can sink deeper into my mat. This is great for cramps. And a bad mood. And a long day. And an overall icky day. You get it- savasana.

This is yoga. It’s with you every day of the month.

Namaste y’all.

Have you ever liked someone you never met? I feel that way about Dianne Bondy. She’s a yogi who is active in her community and is just an inspiration.  Skype classess, YTT her own studio, Eastside Yoga, Dianne is doin’ the damn thing.

Even her facebook updates have nuggets of wisdom….last week she wrote:

My motto is ‘No Yogi left behind’. 

Pow.

How often do I tell people about the joys of yoga for them to tell me they aren’t contortionists. Or they they say chanting ‘aum’ isn’t for them. Or it doesn’t seem fun. Or it seems intimidating.

Modifications baby. Modifications. We talk about them, but I need to remember to celebrate them. I taught a class on Sunday and really focused on holding the modified pose.

That devilish ego. It can tempt us to go places we shouldn’t. This if course can lead to injury and a bruised ego. Ironic isn’t it? Pushing ourselves too far because we thought that’s what we wanted.

Find your fullest expression of a pose for your body and spirit, today. Not based on yesterday’s body. But based on where your body is in the now.

This is another reminder I plan to give throughout class. I make a point of mentioning honoring your body when setting an intention, but throughout class I need to celebrate and not just demonstrate the modifications.

Yoga is a journey that everyone should take. It would be a shame if people didn’t take it because they didn’t think they were invited.

This is yoga. And everyone is welcome. No yogis left behind.

Thanks for the reminder Dianne.

Namaste y’all.

3 Ways to Stay Healthy in Your 40s

“I want to feel my life while I’m in it.”
- Meryl Streep
By the time that I turned 40 I was comfortable in my own skin. It wasn’t a parting of the Red Sea moment and angels didn’t sing. No huge party. The birthday itself was okay, but the sense of peace I’ve gained is constantly evolving and endlessly gratifying. I no longer obsess about what people think. I define my life by who I am and not by what I do for a living. And while I think the best years are ahead, I need to pay close attention to my health. My life journey now means incorporating changes to my mind, body and spirit. 

Keep Your Mind Young

I can’t speak for all women (and at 40, I know not to), but I make sure to do the things that truly fulfill me. It’s important that I connect with my inner political animal and stay in touch with the world around me. Things weren’t always this way. In my 30′s I was informed but more centered around my own career. I didn’t have time for much else. While that definitely had its downsides I wouldn’t have changed anything. The life I have now is one that I love and without the path I created with my actions I might not be where I am. And while I’m not religious I have an appreciation and respect for the planet and my part in it. ‘An attitude of gratitude’ is my mind mantra.

Age Gracefully but Be Smart

I know that 40 is the new 30. Heck, I believe it! I’m lucky enough to have a mother who looks 20 years younger than she is, so I don’t look or ‘feel‘ 40. However, you can’t ignore some truths about getting older no matter how young you look. I keep a youthful glow by using  an anti-aging moisturizer and drinking lots of water. Eating less is also a fact of life when you get older. The metabolism slows down. If you think the shift that happens in your 30′s is big, wait until 40. It was really big for me. Diet. Diet. Diet. I’ve cut down dramatically on white sugar and white foods. I’ve also embraced working out. My yoga practice and runs sustain me physically. Oh I’m not the size 4 that I was in my twenties, but I do love how I look and feel. When I was younger I lifted quite a bit, and when I hit 40, I realized that I needed to bring weights back into my life. Weight lifting can help women stave off osteoporosis. Speaking of my aging bones, calcium, vitamin D, vitamin B and Omega 3 are a part of my daily regimen. My 40 year old body mantra is ‘you are your own best investment’.

My canvas shopping bags are good for the planet. What’s inside is great for me!

Keep Your Spirit Young

Yoga is more than something I do, it’s a way to live my life. By learning to move my body in different ways, I’ve also learned how to move my heart. Stress, anger and negativity does more to make me unhealthy than all the fat in the world. When I stay connected to my mat literally and metaphorically, I move through my day with a greater sense of self and responsibility to the world.

Getting older was never something that worried me. Maybe I’m unusual but I’m thrilled at watching how my life unfolds. My twenties were fun but I wouldn’t want to go back there. My thirties were incredible and helped to set me up to be a woman that relishes the skin that she’s in. I’ve made adjustments to my life so I can keep up with what’s in store! I’m excited to see what comes next!

I’m haven’t achieved enlightenment like Buddha, but with meditation I’m working on it.