Best Yoga Books

Anyone who knows me knows that I'm a reader, so naturally this extends to my yoga practice. I am sitting in front of my bookcase right now and looking at the top shelf which is dedicated to cook books and yoga books (2 very important aspects of life). I think I've checked out every book on yoga in the library down the street and I've purchased the ones I liked. I also have a fantastic collection of books compliments of my Yoga Teacher Training program.

Learning about yoga through books is a very different approach. On the one hand, you can get very in-depth look at the history of yoga and information about which poses to practice when, how to sequence them, etc. However, who wants to be leafing through a book every few minutes when you're trying to get into the flow of things? I think your best approach is to read a few books, practice what they propose, and then let it be incorporated into your regular practice.

Reading is an intricate part of the ancient yoga practice. According to the Yoga Sutras of Pantajali (a foundational text of yoga) one of the 5 observances of a balanced, spiritual life is svadhyaya or study of scriptures and holy works. Reading is a wonderful way to bring yoga into your life.

Here are my favorite yoga books:

Light on Yoga: The Bible of Modern Yoga by B.K.S. Iyengar
This is the classic. The first chapter gives some amazing insights into the practice of yoga. Start here to learn more about the beauty of this ancient practice. Black and white photographs demonstrate all of the yoga postures and there are discussions on pranyama and meditation. Iyengar has also included practice recommendations for different illnesses and physical problems. There is even a course for beginners. If nothing else, the pictures of Iyengar doing poses are amazing. I kept mine out on my coffee table during college and it always sparked interest from visitors.

Hatha Yoga Illustrated by Kirk, Boon and DiTuro
I was privileged to have one of the authors Martin Kirk as a guest lecturer during my YTT in Tempe, Arizona. He taught us anatomy and every time he lectured I was amazed by his knowledge of the human body--and that knowledge translated wonderfully into this book. This book offers absolutely the best descriptions of yoga postures that I have ever found. It also gives an awesome introduction to yoga's roots, meditation and yoga postures. All of the yoga poses are divided into categories (standing poses, balancing poses, etc.) and are accompanied by several color photographs and step by step instructions as well as tips for improving. In the back there are several yoga "routines" or everyday practices that will keep you in tip-top shape. I HIGHLY reccomend this one.

Relax & Renew: Restful Yoga for Stressful Times by Judith Lasater
I am a complete sucker for restorative yoga and this is the bible. Judith Lasater was the yogi 'pioneer' who developed what we know today as restorative yoga (see my earlier post to learn more about restorative yoga). With a few props (towels, blankets, etc. you don't need to get fancy) you can follow yoga practices that will leave you feeling relaxed, renewed and refreshed. I would highly recommend this type of practice if you are dealing with stress or emotional issues. There is also a great section just for women that has saved me on quite a few occasions. Love this.

Om Yoga: A Guide to Daily Practice by Cindi Lee
Cindi Lee is a very well-known yoga instructor in New York City. This book gives instructions for a full practice--and one for every day of the week! It is illustrated with whimsical stick figures that make it fun and appealing. I have used this book many times for teaching. This book is a great place to start if you want to begin your own yoga practice at home.

Happy Reading!

A Break From Yoga & myyogaonline.com

For the past 2 months I have been banned from yoga. After semi-ignoring a growing pain in my upper back and right shoulder I finally caved and went to a doctor. Apparently I have a displaced rib (which David refers to as my "mutant rib") caused by poor posture. Imagine! The Living Room Yogi with poor posture! It seems a lot of women tend to hunch forward just slightly. I'm blaming it on The Girls.

So after a few weeks of therapy I finally got the okay on going back to yoga--most notably Downward Facing Dog. Hooray! Having a break from yoga has really brought my appreciation and passion for it into high gear.

And now I want to share possibly the best thing that has ever happened to my yoga practice. It is called MY YOGA ONLINE and can be found at www.myyogaonline.com. For less than $10 a month I get access to a huge selection of online yoga classes, pilates classes, meditations and short videos on health, yoga, etc. Since I started using this 2 months ago I have used it at least once a day and oftentimes more.

Try the Yoga Nidra meditation videos. I also love the relaxing yoga sequences as well as the intro to pilates. If you don't like it you can cancel at any time. It is SO affordable--think, a month of access costs less than 1 yoga class or 1 yoga DVD.

Hooray for the modernization of yoga! I'm all for anything that makes yoga more accessible, affordable and easy. We all need it.

Kids & Yoga

My Guru told me;
that child, which is you even now,
is your real self.
Go back to that state of pure being,
where the I AM is still in its purity
before it got contaminated with
THIS I AM or THAT I AM.
--Ramana Maharshi

I'll never forget my first experience with teaching childrens yoga.

I was hired to teach a couple of classes at a local daycare center that wanted to include yoga in their summer program. The school had small, crowded rooms and I wondered how a class could possibly go well in such a tiny, dim space. But then I walked into the preschoolers room (who were all seated in a circle on the Reading Rug). About 15 sets of eyes immediately turned towards me and as I neared them all the kids started jumping up and down while yelling "Yoga! Yoga! Yoga!" Now that was a way to start a class.

We all sat in a circle and I taught them about breathing by pretending we were blowing bubbles with big wads of pink bubblegum. We pretended to be animals like dogs, snakes and turtles. We balanced like trees, jumped like frogs, and at the end rested with eyes screwed shut. Seeing all those little bodies in motion made me realize something. Our bodies innately love movement. As children we jump, dance and twirl everywhere we go. Ask us to sit still and we'll fidget miserably. Movement brings joy, peace, freedom and expression--and if we feel stagnant in our lives one of the best cures is to shake things up with a little movement.

Yoga doesn't have to be all serious. Remember, even if the names sound complicated like "addho mukkha svanansa or vrksasana" all we're really doing is pretending to be dogs and snakes.

If you have kids there are many great ways to introduce them to yoga. The benefits they'll receive are innumerable: better health, flexibility, concentration and strength are a few of them. You'll also give them the chance to open up their creativity and sense of fun, and teaches them to relax and feel peaceful within their bodies. I've done yoga with tiny kids (age 1 or 2) through teenagers and they all love it.

Here are a few resources to get you started:
YogaKids.com
Create a Yoga Program For Kids (I've used and loved this book.)
You-tube "My First Yoga" (This is adorable.)

Also check your local yoga studios--many studios are now offering classes for kids and parents.

Restorative Yoga: Make Rest a Part of Daily Life

Restorative yoga. Doesn't that make you feel calmer already? I discovered this type of yoga during my yoga teacher training program. While it is certainly still yoga, it is a very different type and reaps some wonderful benefits!

What is Restorative Yoga?
The pioneer of restorative yoga is Judith Lasater, who wrote the bible of restorative yoga Relax & Renew: Restful Yoga for Stressful Times. While all yoga offers relief from stress and exhaustion, restorative yoga takes it to the next level. Using props such as blankets, bolsters and blocks, yogis position themselves into restful positions which they stay in for up to 15 minutes. The wonderful thing is once you're in the position you are required to do absolutely nothing. No need to work stress about your down-dog form or build up your strength in Warrior III. It's just you and your body.

I've often felt like a kid taking a nap in restorative classes. There is something very comforting and peaceful about a room full of adults just resting. After my first restorative yoga class I immediately went out to find blankets to help me do the poses and started practicing in my bedroom. Now, several years down the road I've acquired some made-for-yoga props that make things even easier.

Want to give restorative yoga a shot? Try this pose out (as shown in photo above):
Find a bare wall in a quiet place in your house. If you'd like, place a blanket on the floor and remove your shoes. Lie down on your back and place your feet up on the wall, knees straight. If your hamstrings are loose scoot your seat close to the wall. If you're a little tighter back off a little. Rest your arms by your side palms face-up, close your eyes and relax. Stay here for 10-15 minutes. *(This is a favorite of my students and can be an incredible substitute for a nap when you just don't have the time.)

What are the benefits?
These are innumerable. Restorative yoga poses "help relieve the effects of chronic stress in several ways" (Lasater, p.7). According to Lasater positive effects include: relaxation, balanced energy, draining of blood and lymph fluid from lower extremities, reduction in brain arousal, blood pressure and fluid retention, and stimulation and soothing of organs.

In my restorative yoga practice I have found emotional releases and understanding (every once in a while a good pose will cause me to tear up over something I didn't realize was bothering me, I then leave the practice free of that particular stress). It is incredibly relaxing (even better than sleep) and I promise your stress levels will decrease. (David loves these poses!)

How can I try Restorative Yoga?
1. Find a class. Check out your local yoga studios, it is very likely they offer some type of restorative or "renewing" class.
2. Get the book. Judith Lasater does a wonderful job of explaining how to do restorative yoga at home.
3. Post a comment. I'd be happy to send you some basic instructions for poses and help you find more resources.

Do I Have to Be Flexible to Do Yoga?

"I'm not flexible enough for yoga."

Aah. The yoga teacher's arch-nemesis of excuses. Contrary to popular belief, you do not need to be a pretzel to be able to do (and benefit from!) yoga. Yoga isn't about being a contortionist, it's about stretching, lengthening, strengthening and relaxing--from whatever point you are at.

Some yoga studios have even started offering classes with titles like "Classes for Inflexible People" to encourage stiffer yogis to put their best leg forward.

Think about it: do you offer medicine to a healthy person? No, you give it to the person who needs it. Yoga is the same way. "Pretzels" already have it down, it's the rest of us that need yoga to help us feel more comfortable and at peace within our bodies and minds.

So please don't let inflexibility be a reason not to try yoga--there are many variations of poses and props to help you experience poses without discomfort and a good teacher will be able to lead you through them easily. And don't be surprised when you notice that a lot of the other yogis seem to be on your same level!

As a side note, Amazon offers a great DVD called "Yoga for Inflexible People". Check it out.

Where to Find FREE Online Yoga

Yoga is about being in the moment, so it makes sense that yoga is being shared in ways that reflect how we live today. It's my personal feeling that nothing can replace a good teacher, but I am a big fan of online yoga classes, particularly free online classes.

My husband and I are living in a fairly small 4-plex, so I staked out our dining room space as my yoga room (we eat off our coffee table). All I need for my online classes is my mat and my lap-top.

Here are the best sites I've found that feature wonderful, free yoga classes:

#1
www.yogajournal.com
Yoga Journal--Your online yoga retreat.
Check out The Yoga Practice Show featuring Jason Crandell's 20 minute yoga sessions. You can choose which area/aspect you want to work on. Some days I practice 2 or 3 of these sessions to make a fuller class, other days 20 minutes is plenty! Try Episode #11 "Energizing Sequence", you'll love it!

#2
www.yogatoday.com
Yoga Today--Free Yoga Delivered Daily.
This website features daily yoga classes with an incredible group of teachers. You are able to choose your level and what you would like to focus on in your session. Classes generally run from 50-60 min. You'll get very specific instructions and a full, satisfying class. The teachers tend to lean towards the Anusara method--so lots of good instructions on alignment and linking mind with body.

#3
www.yogatothepeople.com
Yoga to the People.
In true yogi fashion, this unique yoga studio offers classes online. Classes can be listened to on by ipod, itunes, portable mp3 player, or the computer.

Give one of these websites a try on a day when you're too rushed, too tired, or too poor :) to go to a yoga class.

Does anyone know about any other online classes? Thanks!

Which Type of Yoga Mat Should I Use?

So what do you need to become a great (or even just average) yogi?

The short answer is nothing. Ancient yogis practiced in nature, using rocks, grass and trees as their props. Today, most people invest in a simple mat and a small space to practice in.

Once you start researching mats you'll find that there are as many types of mats as there are yoga poses, so where to begin?

I have used many different types of yoga mats. I think my first mat was a hot-pink Gaiam mat. Gaiam is extremely easy to find--check out Target, Barnes & Noble--anywhere! These are a good place to begin and come in a lot of fun colors. They are easy to wash and provide a good amount of cushioning (which you'll need when you're practicing on hardwood floors especially!). They are also inexpensive, running from about $20-$25.

When I graduated from my yoga teacher training program my mom sent me money to buy a new yoga mat. I chose the Rolls Royce of yoga mats--a Jade Harmony Natural Rubber Yoga Mat. I loved this mat. It was the least slippery, most cushiony and best colored (bright blue!) mat I'd ever had. And it was a good thing, because for $75 you want to know that you're getting your moneys worth. However, within 6 months (and this may be due to me leaving it in the car on occasion in Phoenix, AZ) the mat developed some "slidey" parts. Spots that I used the most (like the front end of the mat where my hands would go in Downward Facing Dog) lost its traction and I soon was unable to use the mat. Sad day!

So here is my best recommendation: go with Hugger Mugger.

Hugger Mugger is an international yoga supply company that just happens to be based in Salt Lake City. Started by a local yogi, this company has been quietly providing some of the best products out there. I am a HUGE fan of their Tapas mats. They come in wonderful colors, wash and store easily and last incredible amounts of time (I have yet to wear one out!), and are a great price of $26-$30. What's not to love?!

You can find Hugger Mugger mats online at: www.huggermugger.com
These mats can also be found in some SL yoga studios including Flow Yoga and Bikram Yoga in Sugarhouse.

I'd be happy to answer any questions about yoga mats--just drop me a line!

namaste.

It's All Yoga

Hello everyone, or should I say, hello great universe of blog-land.

Today at work I had an idea, what if I started a blog focused on bringing yoga into your every-day lives? Why not make it accesible and close to home, say, in your own living room?

Yoga has become a trend, the "it" thing for celebrities and posh mom-types alike. So what if you don't have access to a state of the art "yoga room"? What if you don't have the time or the money for studio classes? What if you find those classes intimidating or even disturbing (think Loud Breather in ridiculously tight shorts on the mat next to you)?

Here's the answer.

I am a Yoga Alliance certified Yoga Instructor and a devoted living room yogi, and I'm ready to show you the ropes!

I have dragged couches and tables out of my way to make room for mats. I learned to do a headstand propped up next to my coffee table. I've done yoga in jeans, sweats, underwear and pajamas. And I discovered something--

it's ALL yoga.

Every last un-glamourous bit of it. And it has made my life fabulous.

So I'm here to point you in some general directions. Maybe you're a seasoned yogi looking for a way to incorporate more yoga into your everyday life. Maybe you're a novice looking for some unintimidating advice. Maybe you stumbled here on accident, but could use some help with stress management (don't we all?), and maybe (and I'm being totally honest here), you are my mom or my husband and you're reading this because you like to support me.

Whatever brought you here, welcome!

This blog will be updated weekly or bi-weekly, I hope to see you again.


YOGI JENNA