Newsletter article November 24, 2020

This week is Thanksgiving and to me it has an even deeper meaning than ever before. I have to look even harder at what I am grateful for and not find myself drifting into worry or blame right now.

Many State Governors are talking about the mood of the US and that so many are tired and because they are emotionally done with the pandemic they are taking unsafe risks. Be aware of this though... the virus is not over. Now is not the time to hurt yourself or others so please remind yourself of a larger and more important point; long term what you want to be around for. Years from now the history books will mention the pandemic; they will talk about it for a few seconds and what remains is our legacy.

Living the pandemic is quite different but knowing it will pass allows me some comfort. In the meantime find ways to remain calm and this may mean talking to a therapist, receiving therapy or discussing with your doctor health concerns you may have, because right now the anxiety and depression is chronic and is a serious health risk.

As a Yoga Therapist I am here and have a list of other therapists as well that I can recommend so all you need to do is ask. Find ways to nurture and be safe. You are in my thoughts.

"Have a good day for no reason!"

---Paige

Newsletter article November 17, 2020

A merry-go-round does just that...

...goes round and round.

Often repeating and seeing the same things again. Sometimes if I pause enough I will see something new. But then I return again to the same repeated experience.

If I try to look around too much I get dizzy and become worried. If I don't look around at all I become tired and bored. Finally the merry-go-round comes to a slow stop. What do I do now? ...stay or go?

I am not sure but then reminded that being unsure is not the same as not knowing. I do know a lot more than I give myself credit for. My memory tries to direct me to stay; I am quite comfortable staying where I am at. But then I also remember all the fear, doubt and worry I had on the ride; I wonder why I thought the ride was so great. Maybe I am staying on the ride out of comfort.

So I keep questioning...

...Who would I be without that feeling or experience? Who would I be without the worry?

Am I ready to answer that question and get off the ride?

So here we are again. Not knowing what will be ahead of us. That is our life. This picture was at the first Woman's March in DC almost 4 years ago and the ride in the background is just outside of the Smithsonian. Times may change but often we move from one worry to another. It will be up to each of us to decide when we are ready to take action and step off the ride. It doesn't mean you can't observe the ride but you, and only you, have the power to decide who you truly are... without it being the story we often listen too.

Are you ready?

"Have a good day for no reason!"

---Paige

Newsletter article November 10, 2020

Now time for the next step for many of us. Put aside our differences and sides for we are all one; we are all human beings and hurting for so many reasons. The most amazing part about our democracy is the ability to have differences but find solutions.

The next step for us right now is healing and pulling through the tough times. The pandemic is still here, unemployment is still high and we have loss and worry.

Yoga and meditation are wonderful tools to help us maintain our well-being and health. Doctors recommend it all the time...however most do not practice what they preach. That doesn't mean that they don't see the proof from the studies and patients. It will take action to come to yoga when you are too tired, exhausted or upset. That is when you need it more than ever. So come for a bit and just sit with us - but come and watch how you help yourself and your mood.

As you will see from the schedule below I am away for school this weekend. This semester is coming to a close so I have more hours online unfortunately. I will be back for the full schedule next Monday. There are series and workshops as well that start next week so be sure to check those out too.

I had a few students share with me that they were working as volunteers at the voter polls and were very anxious but they watched my videos to help them when they couldn't make it to class. That is why I made them and so glad they are there to help you.

I will see some of you Wednesday night (November 11th) but for those I don't see have a good week for no reason and I will see you next week.

"Have a good day for no reason!"

---Paige

Newsletter article November 3, 2020

November 3rd is not only election day but forever in my memory as the day my Father died over 30 years ago. When we took this picture little did I know it would be the last one with him. I was 19 and the time and it was so long ago and yet seems like yesterday.

I lost a friend the other day to cancer as well and although I knew her struggle was coming to a close it still hurt a lot. The permeant thought that I would not longer see her posts were my first thoughts; her family meant so much to her. Grief comes in many forms.

Right now many hurt with loss and worry about the direction our country will take. We've been hurt before so we don't want to assume a thing. I wish I was focused on the fact that we might have the first woman voted as a vice president but it seems to be taking a back seat to the biggest issue - the President.

As I was meditating the other day a word came to my mind...hope. I believe in hope. I know that to feel loss means that I also experienced love and joy, and I believe and hope for the experience again. Right now though is the time to let myself feel the sorrow and know that nature will take care of changing it.

So many are worried and concerned for the outcome of this election and to be honest so am I. I wonder which direction our country will go in. I hope and believe that humankind will take an action that will inspire each of us to be kinder and united together - beyond party lines. I look for our leadership to guide us together vs pulling us apart.

Taking action to help ourselves is also important so we can ensure we are able to help others. So I hope to see you online for some practices of yoga or meditation that will help you find your own hope from within.

Hope never dies - it is a good thing to remember or don't give up on.

"Have a good day for no reason!"

---Paige

Mudras for Yoga Therapy Paper Nov 2020

For the first part of this assignment I will list each of vayus, list a  couple of conditions that could be focused on in that area and discuss a specific mudra, explain the reasons it was chosen and list any cautions.  Everything is a hypothesis so there may be a mudra that could be used for various vayus as well mudras chosen for specific physical areas, chakras, koshas or Doshas.   The source I am using is “Mudras - For Healing and Transformation” (2014).

Prana Vayu is associated with upward movement and governs intake, inspiration, propulsion, forward momentum.  The area of the body generally focused is the chest and head therefore good for respiratory and cardiac issues.   This would also be the fourth and sixth chakra areas. It would be good to generally instruct that is something doesn’t feel right to release the mudra even if there aren’t cautions.  This could be useful to someone who is experiencing fatigue or dullness.  This could be useful to someone who has been restricted from movement but has been told it is ok to move again; after surgery, pregnancy or some cases of arthritis.  

  Two Mudras I have chosen are:

• Padma Mudra (p 146) the gesture of the lotus and for balancing the fourth chakra at the heart by unfolding the hearts essential qualities. This mudra is associated with the air element as well so it will offer momentum to lift and move. The hands can be placed at the heart and even raised up to the third eye point as well. There are no cautions to be aware of.

• Urdhvam Merudanada Mudra (p 46) which is the gesture of the upper spine. This mudras quality is expansiveness and creating openness and optimism which may also enhance breath capacity. This is quite energizing so those with hypertension, heart disease or migraines should be aware of this before practicing this mudra.

Apana Vayu is associated with downward movement and governs elimination. The general area of the body that is focused on is pelvis or first chakra, but for elimination and digestion this could also be the third chakra as well.  This could be useful with someone experiencing adrenal gland or over use of cortisol; experiencing chronic states of stress that is also manifesting in the gut with digestive issues. For example this could be useful to clients experiencing Coeliac disease. Often there aren’t contraindications but again it would be good to let anyone know if a mudra isn’t feeling safe or is uncomfortable to release it.

Two Mudras I have chosen are:

• Vajra Mudra (p 144) the gesture of the diamond for balancing the third chakra which was why it was chosen; although the book suggests this mudra is for samana vayu, I believe it could also be used for apana as you think about starting the focus of digestion in this area and then traveling down. This mudra is known for enhancing digestion and clarifying life’s purpose. There are no cautions to be aware of.

• Bhairava Mudra (p 250). is the gesture of Shiva’s Fearsome Aspect for experiencing unity. This is a classical mudra used in mediation and the hands are placed within each other and laying in the lap. The symbol of the hands represents supporting and offering optimal health; with a special focus on the nervous system, endocrine and immune systems that is generally thought of in modern science as being within the gut. This Mudra can be used for all five of the vayus according to the book. There are no cautions to be aware of.

Samana Vayu is associated with inward movement and governs assimilation, discernment, inner absorption, consolidation.  The general area of the body focused on is navel or second chakra.   Conditions this could be useful for is someone experiencing physical low back or hip issues but could also be internal concerns such as bladder or incontinence issues.   

Two Mudras I have chosen are:

• Varuna Mudra (p 70) gesture of the God of Water for health of the urinary systems. This mudra is used to promote flow and healthy urinary track systems. Although the book suggests this mudra is for Apana, I believe it could also be used for Samana as well. Someone with overactive bladders may have contraindications with this mudra.

• Svadhisthana Mudra (p 142) gesture of the Inner Dwelling Place. This mudra is used for balancing the second chakra and offers self-nourishment. It is known for the health benefits in the reproductive and urinary systems. The book suggests this mudra is for apana as well however I think it could also be chosen for samana as well. There are no cautions to be aware of.

Udana Vayu is associated with outward movement and governs growth, speech, expression, ascension.  The general area of the body is throat or fifth chakra. Conditions that this could be useful for is for someone who may have physical neck, upper back or shoulder issues as well as thyroid health, allergies or emotional stress such as discussing pain or grief.   

Two Mudras I have chosen are:

• Shunya Mudra (p 222) the gesture of emptiness and this mudra is known for cultivating openness to transformation and the book suggests is good for Udana Vayu. There are no cautions to be aware of.

• Bhramara Mudra (p 98) the gesture of the Bee and this mudra is known for helping allergies and the health of the immune system. It is known for helping in the nasal to throat areas as well as establishing personal boundaries. There are no cautions to be aware of.

Vyana Vayu is associated with the surrounding areas and governs circulation on all levels, expansiveness and pervasiveness.  The general area of focus is all over the whole body.  This could be used for conditions such as body pain that is expansive, disease such as cancer, or body dysmorphia; areas where it would be helpful to expand, pull back and observe a greater sense of being.   

Two Mudras I have chosen are:

• Purrna Jnanam Mudra (p 230) the gesture of complete wisdom and known for helping all of the vayus but for cultivating spiritual discernment between our true being and conditioned self. There are no cautions to be aware of according to the book but I am aware that spiritual words or phrases can trigger some, so being aware of this and allowing the individual to pick their own phrases is often better.

• Vittam Mudra (p 52) the gesture of vital energy is also suggested to be helpful for pranamaya kosha as well as the Vyana and Udana Vayu. It is known for reestablishing free flow of subtle energy. There are no cautions to be aware of.

For the second part of this assignment I met with my partner and I lead her in a short mudra practice. I conducted a short intake to determine which mudra to use and decided on Adhara Mudra (p 256).   I chose this mudra for its focus at the solar plexis area and that my cohort expressed a lot of stress this week and that she was glad that her week had finished at work.   For me I visualized a kind of need to empty out and this mudra has a kind of prayer position to it that I knew she would resinate with.   Her dosha character is Pita so she doesn’t need a lot of talking but instead allowing her to experience her body and get out of her head.  I didn’t use the books suggested guided meditation however I had read it.  I preferred to use a visualization that the hands would be receiving; like water was filling up in the hands like a well.  Then suggesting that everything she needed from the well of water would stay with her.  But then to imagine all she didn’t need could flow out like a drain or filter; anything no longer serving her could simply flow down and away.  I used words like flow, downward and away  along with references to feeling the hands, noticing temperatures and a focus on the Upana Vayu at first but then brought the focus in the closing to Vyana Vayu; a sense of feeling clear, ease and inner joy. 

The client appeared calm and we did this assignment online but I could watch the body language and breath.  When we finished she expressed that she really appreciated the times of silence and she said she often has a tough time with visualization but she did enjoy my ways of using different ways to hear, see or feel.    She also heard me instruct a sound bowl meditation a couple weeks ago in the peer clinic and thought that would have been really good with this Mudra as well.  I do like that suggestion and will consider it as well. 

References

LePage, J. and L.  (2014).  Mudras For Healing and Transformation, Integrative,  Yoga Therapy Publications

Newsletter article October 27, 2020

So in one week we will finally have election day. This has many I am working with on heightened worry and doubt... for good reason. We have been through this before.

The word kindness has been something I keep thinking about. Kindness doesn't mean I have to agree but I also don't have to hurt either. In yoga we refer to the philosophical study as following the Yamas listed in the 8 Limbs. The first two are "non-harming" and "truthfulness" but studying these I have to remember I don't get to pick one and ignore the other. So why do we care about the Yamas or rules for living? The theory is that when I take a harmful action it does impact my wellbeing. How can I expect to be happy or at ease without examining my actions?

To take action with kindness for me means that I can still speak my truth but find a loving and kind way to respond. For example before I speak I will pause and think did I take the time to make sure I wasn't try to simply strike back and hurt the other person? Examples I see of this are ways some are reacting to each other during this election. Many have their identity invested in a party and it is so hard to let go of that. When someone disagrees with us we can shut down, loose the ability to listen and blame. Blame is easily seen when instead of having a clear answer name calling will be used instead. "Oh that is just fake news" or "those right wing republicans'. Both sides do this and instead we end up pulling each other apart.

I can't wait for the election to be complete and see if our country can stop being torn apart and find ourselves pulling through these times together. Often in history tragedies bring the best qualities in people together. Reacting with hate or anger isn't going to change someones opinion. Which is why you have to live what you are preaching each day. The example of love and kindness will be there to show someone that maybe... just maybe their theory or thought about an entire party or group of people - wasn't true.

Just remember that as much as the message is to go out in VOTE - that doesn't mean it is for your candidate. The action of encouraging people to speak their own truth shouldn't be conditional on your terms. That is the best part about a democracy.

"Have a good day for no reason!"

---Paige

Newsletter article October 20, 2020

Oh how I miss hugs! This picture was three years ago with Erich Schiffmann who is just an amazing teacher and kind soul. Hard to believe that was four years ago. When I met him it was his last workshop he would travel away for and I was at a point in my life that I wasn't sure which direction to take with my yoga training. He is known for his unique way of teaching 'freedom yoga' and I found myself trusting the best teacher ever... the one within ourselves. See I believe as a teacher I am not there to lecture or fix you; but instead to help inspire and shine a light on areas you may not have known or considered and let you draw your own conclusions. I think all teaching is better this way - to be honest.

So at the end of the weekend together I told him my about my experience with this workshop and that his freedom yoga allowed me to trust myself in my own practice therefore it helped me know the path to take in my education. I was going to trust myself. Then we hugged and my friend got this picture.

It can be so hard to trust our instincts because we are used to doing as told. Don't misunderstand, I am ok with hierarchy and learning from those who know more than I do. My experience with being told to 'just trust me' or 'I'm in charge' is often met with me shutting down more. I won't be asked to surrender my own power or truth just because someone wants me too; trust is earned.

What is more important is that responses like those mentioned above don't actually build trust. Some may respond by saying it is historical, traditional or just the way it is done. When I hear an answer like this it is clear the person doesn't know the answer and doesn't want to admit this. So instead they will resort to guilt; first for you daring to question and second for not submitting.

Furthermore I know I can point to those in history who questioned their authority, yet we will look at them today as the traditional example. The Buddha broke away from many paths and trusted something within him even when he was left isolated and alone. Furthermore he was trained in speaking in a language that few spoke so when he started teaching he decided to use the language that was more common; which was not what was done. Instead he met his student (or client) where they were at and taught from there. If you know the history of Jesus he was killed for his beliefs being different from other religious leaders of his time . Even those in yoga, like Iyengar, only studied with his master for a short time and then broke off to create what he trusted within himself.

There are plenty more examples of people like this. I will only say that each had a crossroad to either do as told or trust themselves. I say this because it happens to all of us in everyday life and even in places you may not think it should. But that doesn't mean we have to surrender and trust that if it feels wrong... it very well may be.

Learning to feel experiences is very much a part of my practice. I can start to slow down and identify where I start to notice fear, anger and sadness showing up in my body. This way when I am faced with being told something that I feel is harmful I can decide the best way to clearly act on it; remember that I am in charge of my response. As a teacher I like to empower people to embrace this and not simply advocate their bodies over to others; even medical professionals. Why? Because we get into trouble with blind faith and have to remember that those who are in a position of great strength are human; they will make mistakes and errors and often misuse their power.

I hope you will consider joining me online for a class and experience this way of learning yourself. If I haven't seen you in a while please consider rejoining me and if you haven't had any experience with me online you are welcome to come and watch; however I think you will see that what I teach is different and unique. It may be different than other classes you have taken from others and that it is ok for yoga to be instructed this way. Let's come together in a less dogmatic way - you be you and I will be me.

"Have a good day for no reason!"

---Paige

Newsletter article October 14, 2020

Its just mid-week and I got so busy that I couldn't finish my weekly news letter and release it in time for Tuesday night. As I sat and looked at my calendar yesterday I couldn't see time available to complete and review. I took a long breath and said "oh well - it will just have to go out later".

Yesterday was a crazy packed day and in between it I had an unexpected call from a friend. We don't know each other well but we are getting to know each other more. She had a question for me and that grew to a longer call than either of us intended. It wouldn't have been so long but she brought up a point I had made in a prior newsletter about having discussions about our differences and being able to talk about it. She said that she knew we had a different view on politics but she felt she could safely share that with me...without judgement.

Now I will have to admit I was a bit taken aback because I made an assumption about her; mainly based off of what I know about her personally and on social media posts. But we know when we make assumptions that we may be wrong; so she shared with me she is a Trump supporter. She calmly explained her points and why she felt as she did. We had a long talk listening to each others points and we also saw where we have common interests. Never once did we name call, yell or blame. We just stated facts and issues we had and how we drew our choices on candidates. I will say that we also admitted that neither party or candidate is perfect. We don't 100% care for everything in either party. We also don't have all the answers either. She also shared how she has lost friends because of her views; many wouldn't talk to her they just blocked her entirely.

I had an experience myself months ago with a friend who put up her views supporting Trump as well as not wanting to wearing a face mask. I responded (something I don't often do because I hate the way we bully people on social media) and I had people I didn't know replying back with words like "liberal" or "bitchy" to justify their argument. I replied back to my first point and said if you read it again I didn't say what they were claiming I did. I restated again and still got back a nasty reply. I was just about to hit "unfriend" but then felt that wouldn't solve anything; as much as I had wished my friend stepped in and told her friends to please stop with the hate, she wasn't to blame for their comments. I just stopped participating in the argument. Don't get me wrong there are times when we should unfriend or not have someone in your life. Each person has to make that decision and I certainly have done this with people who were toxic in my life.

Why do I mention all this as it associates to yoga? Because yoga is more than a physical practice. It is deeply rooted in philosophy which is... life. There are different paths in yoga that don't have anything to do with asana. Some are deeply devoted to a practice called "Jnana yoga" (path of knowledge) and studying the facts of things. I would say this friend and I did this yesterday and weren't looking to be right or change each others views. Instead we could agree to disagree but continue being friends who see all we appreciate about each other as well.

In Metta Meditation there is a step where we take time to think about those we disagree with. I would say many have a difficult time with this step in the meditation because the point is to stop putting up boundaries around our classifications of people. We will easily offer words of happiness and peace to those we like or love and it becomes harder to do with strangers or those we dislike. This step though helps us observe the clinging to that view. I am not saying go and be hurt by that person again but we can let go of the hate, anger and sadness we are carrying in our hearts.

To my friend I thank you for this lovely reminder yesterday and I carried you in my heart all afternoon. In the meantime everyone please consider voting because it is your time to speak your own truth. This also means many will chose to vote differently than me and maybe even chose not to vote; that is your choice. That is the beauty of a democracy. Let's remember this, support each other instead of tearing each other down and be kind.

"Have a good day for no reason!"

---Paige

Endocrinology Discussion "Leaky Gut"

Discussion:  Endocrinology through a Yogic Lens (Oct 2020) for MUIH

By: Paige Lichens

Part A

I watched the recording with Dr Randy Gastwirt recorded 10/1/2020 on Endocrinology.  He is a specialist in this area but also a yoga teacher.  I learned a lot and also reinforced much as well.  He started out going over general scientific terms, such as the endocrine system which is in control of the homeostasis.  The function of this system is to be in-charge of growth & development, digestion, reproduction, metabolism, and response to stress.  The gland being important to be in balance as the chemicals release and cause a biological effect; pituitary gland, thyroid gland, adrenal glands, pancreases, hypothalamus. The chemicals are usually transported in the blood and every layer of hormones works within multiple aspects of other hormones. This is important to remember as there are many layers when you think about the endocrine system and how each gland regulates itself.  The gland is there to turn ‘on and off’ all the time and is a feedback loop; negative feedback loop was then discussed in more detail and that glad is communicating to the other glands.  He then went on to discuss negative feedback loop which he said helps us figure out what is ‘wrong’ with a client.  He suggested when we are assessing client to observe the imbalance and help the ‘downstream disfunction’. 

Additionally he said as yoga therapists we will more than likely see cases of thyroid, adrenal glands and diabetes issues.  There was a lot of information and types of issues discussed; far more than what can be discussed in this discussion.  For me the thyroid was the most interesting because I suffer from Hashimoto’s.  As he discussed the thyroid gland does not work alone; it interacts intimately with the liver, the kidneys, the hypothalamus, pituitary, and adrenal glands.  He then talked about the way he focuses on plan of care of the thyroid and that healthy gut usually helps the symptoms.   

Therefore an observation I would have for working with someone with thyroid issues would be to observe the symptoms they are dealing with and make sure I wasn’t doing more harm to irritate them.  For me the comparison is assessing the Gunas; knowing if someones energy level with their thyroid may identify if they are overactive or under-active.  Also I wouldn’t be looking to fix the thyroid but understand various ways the other parts of the body may be responding.  As he suggested the gut and inflammation may be improved around ‘building digestive fire’; for me that would be similar to the ways I would design a “Pita Pacifying practice”.  Furthermore I am not a nutritionist or Ayurvedic Counselor but would be able to refer the client to one if they wanted to examine food and herbs more.   The yoga therapy plan of care would have some slow movement however hold positions longer.   The object would be to focus on the middle body and build some mild warmth without it being too hot or cold.  Some good examples are warrior 1 & 2; holding them for longer times and encouraging the client to focus on a warming breath (Ujjayi Pranayama) while lifting up from the heart. Then a standing squat pose and lifting from the hips and chests; holding for 30 to 60 seconds with the visual focus straight ahead.   Finally have the client sit down and do seated floor positions; clam, pigeon and half frog (or deer pose combo).  This would start the cooling down and grounding; Pita elements being fire and water - we look to balance both.   Finally coming to the floor I often suggest legs up the wall; offering different leg positions such as half shoelace, butterfly and figure four.   This could be a good place to do yoga nidra or simply a guided visual meditation; something that helps to lower the cortizol levels (adrenal glands) that are often overstimulated and therefore impact the thyroid.  To finish if there weren’t any contraindications, such as pregnancy or heart issues, I could finish the practice with some warming bhastrika breath (seated) to help warm up the body.

PART B

One evidenced-based, peer reviewed article that I wanted to read was a scientific interview on Dr Fasano.   During this lecture it was mentioned that if we wanted to know more about the ‘leaky gut” to look up this doctor.   The article discusses Dr Fasano and how he discovered the role that the gut system plays specially with auto-immune diseases.  He originally was focused on diarrheal diseases but found what he called the “common denominator” and has been interested in observing why some peoples bodies will lead to autoimmunity.  For him he turned to observing celiacs disease since the known trigger is gluten.  He is still interested in why the body can turn 'on/off' the receptors.   He created a synthetic peptide to work the same way as receptors and it is still being tested; almost 1000 people are trying it.   He is interested in other conditions and why some are genetically predisposed.  He hopes that someday autoimmune diseases could be prevented but all of this is still being studied.   Dr Fasano doesn’t like the term “leaky gut” because it has been misused and over-marketed.  Also that society has determined if you have a leaky gut that you will develop disease - period.  “There is absolutely nothing true about this; it is not scientifically defendable” he says.    Furthermore he finishes the article by saying the discussion begins with us admitting our own ignorance about many things, including if and how people get sick.  Although the article does not mention yoga or yoga therapy I think he makes a good point about how we treat illness and ways we have to change our thinking.  I think yoga therapy can help us find new solutions as we can apply multiple observations.  For example both the lecture and this article seem to point to ways to help the digestive system that may help the glands by observing the digestive system.  As yoga therapists we don’t have to know if it solves the condition but it is important for science that those in wellness practices can observe, note and report back so we can have better answers for the future. 

References

Gustafson, A, (2018). Alessio Fasano, MD: How Cholera Research Became an Expert on Autoimmune Disease, IMCJ Integrative Medicine: A Clinician’s Journal

//www.ncbi.nlm.nih.gov/pmc/articles/PMC6396758/

Newsletter article October 6, 2020

I was out early Monday morning with my husband and we were driving past the early voting place in our district and noticed there wasn't a line so we walked in and voted. It was a nice set-up, lots of laughing and safe procedures in place. I have gotten better at following procedures; safe social distancing that may seem simple but it does take time to really process. We can think things but we unaware. They noticed I was standing close to my husband and because we don't have the same last name they didn't know we were together. I quickly told them "its ok, he is my pea! We are a pod". I told them I do appreciate them watching out for this. Some of the women there said "Being married it is ok to break the social distancing then" but I said "Yeah but sometimes we need more distance from each other too...and that is definitely more than six feet" LOL.

We then went to Trader Joes and I remember back in April waiting in a line around the parking lot and how scared we all looked. With the mask on you can't see my smile but it is there. The staff decided to play some 70's music which had both of us dancing in the isles while we shopped. Even my very introverted husband was dancing! We then went for some breakfast and slipped on masks on, lathered up the hands and went into the shop; gotten quite used to keeping my hands away from my entire face till I get home and wash my hands.

There is much to process and as human beings experience change we can resort to a lot of reactions of denial, blame, anger and rage. It can be easier to do this than face certain facts. Admitting the facts isn't easy because it may threaten our existence.

I know as a school teacher that we are often examining ways to communicate and bring out change. Telling someone what to do isn't as effective as having them experience and acknowledge on their own. When someone is in a rage our reaction may be to do the same but if you think about it, you aren't going to get through to them. Instead you are better off using words like "What I think I hear you saying is..." "I noticed when you said this that...." or "Tell me what you mean when you say"... This helps us invoke change to happen.

These are not ways we are used to responding and we can use yoga and meditation to practice a deeper awareness and understanding. Of course this will help us in our wellbeing, health, nutrition, sleep and life decisions. Often people think yoga was about practicing the physical poses but that isn't the principle point of yoga. It is normal though that we loose track, maybe hurt ourselves doing it, and are reminded of ways to return to the main point which was to reconnect.

I hope you will return and reconnect with me and let me help you discover what this is for you right now. Not worried about what once was and will be later - but what is here. Learn to welcome right now even if that means saying "hi" to some pretty challenging times.

In the meantime please vote because it matters to you and to others.

"Have a good day for no reason!"

---Paige

Newsletter article September 29, 2020

Years ago my nephew was painting a picture of rainbow and he started to use the color brown. His brother came over screaming "you can't use brown!" and my sister quickly replied "its ok...he can have brown in his rainbow". I immediately thought what a great metaphor! That could be a title for a kids book or an adult self-help book - or both!

Let's face it...sometimes there is brown in our rainbow. Now more than ever it certainly feels like it. I've gotten so used to dark and depressing news and each time I wonder if this is finally the one that helps many finally wake up and see we need change.

This summer I was teaching a guided meditation and found myself using the word "ok". The suggestion was allowing ourselves to feel someplace that is ok as well as where it doesn't feel ok. Since then many have told me that they really liked the word ok and it

really allowed them to feel just as they are; especially ok, not great, happy or well, but just ok. That was .... well ok.

Fact is we don't always feel good and well, so it is powerful to see the present just as it is but it becomes quite healing when we can share the experience within a community that isn't judging us for our experience. Sure we could share it with a friend but when you share the experience with a group and they respond in a way that allows you to feel safe with your experience the healing process starts. We start to see It is ok to have brown in our rainbow. It doesn't take away from the rainbow or other colors. We can stop denying the existence.

As many of you know the kind of yoga I prefer to teach is one that allows us times as a community to experience feeling together and sometimes this means things that were unseen and we can witness our reactions. I like to observe this way with all yoga including vinyasa or slow flow (Monday & Tuesday 6pm).

Imagine moving through a sun salutation B sequence and doing so slow enough to take a deeper breath and notice each ache and judgement. "Oh man I'm tight" or "I am so out of shape" or "All I hear are pops". But then as we notice this more we can expand it to other ways to view it. "At least I am here" or "I didn't think I could do that but I did" or "That is a snap crackle and pop - I'm as good as a rice krispie treat!" We may even take a big step and share our thoughts with the group and allow ourselves permission to be who we are; doesn't need to be fixed or solved. We start to see the community support and our mental attitude shifts.

Look the world may judge us and tell us we can't have brown in our rainbow and there isn't any stopping this. But when we can let go of what we are told and stop pretending for others; we can learn to trust our inner wisdom. Furthermore we start to see that our thoughts don't define who we are and we can start to enjoy experiences with loving presence.

I hope you will join me online for yoga and meditation and see all that you are - all sorts of colors!

"Have a good day for no reason!"

---Paige

Ayurvedic Dosha and Applying it to Yoga Therapy

Article by Paige Lichens 9/27/2020 for Paper at MUIH

I studied and certified in the application of applying Ayurveda to a yoga practice. I learned this back in 2015 at Kripalu and my primary teacher was Dr John Douillard but I have learned from so many others for over 10 years.  Dr Dilip Sakar was my first teacher back when I first heard the word Ayurveda in my 200-hour training in 2008.  I studied from many resources that included “Yoga & Ayurveda” by David Frawley.   

A Dosha is one of three substances or qualities that is believed to be present in a person.  What I researched over time was that the poses weren’t specific to a particular Dosha, but the length, sequence and cueing would be specific to the balancing quality.   The Dosha needing balance doesn’t have to be the primary one for the client.   Also a Dosha is reflected in all living things; therefore time of day, season or an age may also be a way to assess and build a plan of care around balancing.  

Ayurveda believes in 6 seasons even if we live in an area that doesn’t experience a large seasonal change: 

Early Winter Nov 15- Jan 15: Kapha

Winter Jan 15-March 15:  Vata

Spring March 15- May 15: Kapha

Summer May 15-July 15: Pitta

Early Fall - July 15 - Sept 15:  Pitt

Fall Sept 15 - Nov 15: Vata

Ayurveda also believes in stages of life that are reflected by a Dosha:

Ages 0-25: Kapha

Ages 25-50: Pitta

Ages 50-75: Pitta/Vata

Ages 75+: Vata

Other aspects are the stages reflected by the time of day:

6am-10am: Kapha

10am to 2pm: Pitta

2pm to 6pm: Vata

6pm to 10pm: Kapha

10pm to 2am: Pitta

2am to 6am: Vata 

For the plan of care described below it does not take into account any specific conditions a client may have and is only referring to designing a plan of care specifically to pacify or balance a Dosha.  

Additionally Ayurveda suggests that there are the 20 Gunas; 10 pairs of opposite elements that are used to describe different substances.  To develop balance opposite elements would be applied to develop a plan of care and will be discussed further below with each of the three Dosha types.  

Vata:

Traits to notice will be that the person is physically active and busy. Often the person forgets to eat. When balanced the person is creative, spiritual and can think in abstracts.  When out of balance they may experience weight loss, insomnia, brittle nails, dry skin and gas. Made up of elements of space and air. 

If the plan of care is balancing or pacifying of Vata the practice will be focused on being grounded, slower and offer more time for silence.

• Physically: 

  • Start laying on the floor on the back and encourage the movement to be slower. With knees bent & feet on ground, start off with pelvic tilts and encourage them to notice things like natural breath, heart beating and the floor under them.  

  • Poses on the back would include floating bridge, leg lifts and twists.

  • Could come up to seated movement of the arms and neck before coming onto the knees and hands for cat and cow pose or on knees in table-top instead.  

  • Slow movement rocking and moving; sitting back to child pose and then back to table (moving slowly about 5 to 6 times).  

  • Could move into a very slow flow of down-dog to plank to up-dog; can be done on the knees.  

  • Standing poses such as tree with a verbal cue to feel the truck and ground.

  • Finish the practice with some seated positions such as forward fold, clam, deer pose.

  • Constructive rest pose (Savasana) back, sides or chest. Suggest a weighted blanket on the body; especially on the hips and abdomen. (I like half frog pose on the chest as a way to offer warmth and heaviness). 

• Breath: 

  • Gentle Kapalbhati Kriya breath instruction that also incorporates gentle movement of the arms.  Also alternate nostril breath. 

• Meditation: 

  • Guidance to visualize themselves as an hour-glass and feel the sand drift down from the top to the bottom.   Guiding them to observing different temperatures, shapes and forms.   Also suggesting the use their imagination to see the energy moving downward. 

• Mudra: 

  • According to “Mudras for healing transformation” on page 120 “Abhaya Varada Mudra” would be helpful.  Hold the left hand slightly cupped below the naval and palm facing up.  Hold the right hand slightly cupped at the level of the shoulder with the palm facing forward.   

Kapha:

Personality traits are calm and rarely irritated.   They may gain weight easily, even without overeating.   When balanced, they are strong, trustworthy and caring.  When out of balance, the will feel lethargic, avoid movement, and have congestion.   Made up of elements of earth and water. 

If the plan of care is balancing or pacifying Kapha the focus will be on lifting, building Tapas (heat) and raising up energy.   The practice needs to involve movement that may be resisted; therefore encouragement will be needed and not overwhelming or depleting.  Inspiring them to move more, offer shorter rests and final resting pose time.  Less time for quiet and if music is used it may help boost the mood. 

• Physically: 

  • Start off seated or go straight into to standing positions.   

  • A sun salutation is good but done slowly and not rushed; offers a variety of standing, strength and movement poses.  

  • Half moon, camel, plank and dolphin poses will create heat and lift energy

  • Seated folds, twists and then bridge with leg lift.  

  • The movement would be the majority of time and the cooling down and resting pose would be shorter.

  • Constructive rest pose (Savasana)  back, sides or chest.  To offer more lift could be the use of a bolster at an angle to remain slightly lifted up.   

• Breath:

  • Bhastrika or alternate nostril with breath retention to warm the body. 

• Meditation:

  • A mantra/mudra; something that repeats and keeps the body moving.   I like the mantra “sa-ta-na-ma” with thumb touching each finger one at a time (mudra).   Although I often use this for anxiety or ‘rajasic’ states but I find it also helps with depressive or ‘tamasic’ states as well.

• Mudra: 

  • Already mentioned above but other alternatives from the “Mudras for healing transformation” on page124 suggests “Ratna Prabha Mudra”.   Interlace all the fingers to the outside with the right thumb on-top.  Extend the index and middle fingers straight forward joined along their length.  Rest the writs onto the upper abdomen with fingers pointing forward.    

Pitta:

Personality traits are quick and sharp; they may be ambitious and organized.  They are regular with their meals.  When balanced they present with intelligence, focus and works tirelessly.  When out of balance they present feeling too hot, irritated, have ulcer or skin irritations.   Made up of elements of fire and water.   

If the plan of care is balancing or pacifying Pita the focus will be around the middle body (heart and hips).   The practice needs to offer coolness and slower paced sequences; therefore holding in the pose longer is encouraged.  It is helpful to be direct and specific; not too many descriptions or variations.  Expect resistance to slowing down and offer a word like “challenge” instead of “let go”.  

• Physically: 

  • Starting off seated pose and then do some arm, twists and neck movement.

  • Slower paced sun salutation that allows for longer standing positions with arms lifted around the side body; warrior 2 or triangle pose. 

  • Inversions like down-dog and child are not held as long.  (Avoiding blood to the head).

  • Child pose would be with a block for a Yin Style instead.

  • Yin positions like Swan, Twisted Swan, Cat Tail Twist, and other hip/shoulder poses that are held on floor longer to cool body down are the primary portion of the plan of care.

  • Restorative pose; legs inverted and could still do variations on legs for hips.  Should be done for a longer time than a Kapha practice.   Another alternative is to do a restorative fish pose. 

  • Constructive rest pose (Savasana) may be a restorative pose instead of a corpse pose.  

• Breath:

  • Shitali breath or three part breath would help to cool and calm the body. 

• Meditation:

  • Visualization that is calm and cool such imagining the mountain, lake or ocean.  Yoga Nidra would be useful with this as well.  

• Mudra: 

  • According to “Mudras for healing transformation” on page 122 “Jalashaya Mudra” is good for balancing Pitta as the gesture is a lake.   Interlace the fingers to the outside with the right thumb on top and extend the ring and little fingers straight forward joined along their length.   Rest the hands below the naval against the abdomen.  

References

LePage, J. & L., (2014), Mudras for healing transformation.  Integrative Yoga Therapy.

Newsletter article September 22, 2020 RBG remembered

So for many of us we experienced a great loss the other day with the passing of Justice Ruth Bader Ginsburg or RBG as she was known too many. My heart hurt for her immediately because I knew she spent a lifetime with cancer in her life. First she lost her Mother due to cancer, then her husband battled it, and then she dealt with it. I am sure she had a lot of physical and emotional pain and when I heard of her loss my first response was that I hope she was able to pass away with a sense of ease and grace, and later I heard she did pass with her family and at home.

Social media has been covering some of her amazing moments of interviews in her life and I feel so honored to have lived during a small part of her span as well. I didn't learn about her till later in my life but as I studied her more I really admired her inspiration to trust herself and stay steady with her views especially when challenged by the differences others had. It may be easy to summarize her story but I am sure there were so many moments where she doubted herself; it could have been so easy for her back in the 50's, newly married and with a baby, to put her desire to go to law school aside. Additionally she was a great example of someone who could disagree ("I dissent") and express her thoughts but also remain friends with those she disagreed with.

She was known for her ability to explain that the courts weren't there to change law or adjust to the environment of the day, but instead allow the laws to shift or change to the culture of the times; one is more temporary than the other. In other words we don't have to hold onto the past but allow ourself to evolve.

This reminds me of how we get caught in the messages around us and sometimes we are guilty of holding onto the way things were; not observing that the current day and how we have already changed or shifted. We may be afraid to admit this or let ourselves believe. Further more instead of working on our own issues we reflect it out onto others with blame and judgement. RBG spoke about advice from her mother-in-law who said that the secret to a good marriage is to sometimes be deaf. RBG said this was advice she used also with her current colleagues. More than avoiding though, she really used this as a way to pause and listen before responding. She was known for talking slowly and processing each and every thought.

I am not saying this is easy and I will tell you truthful that listening is still something I work on improving; it is not my strength. But I see my weakness and make it my goal to hold space for people to share more. I really hold much of what RBG did in trusting herself to develop her own path in life and know that each of us will be challenged with the paths we want to take and the ones we need to take. It is a difficult thing to maneuver but if we have a supportive group of family and friends we may find the path and enjoy the journey getting there.

I hope you will consider joining me for yoga or meditation live and online where we can be a supportive group for each other. We often talk and share while practicing which supports each other during this difficult and challenging time. Some have shared having to return to work in person, going out to events or making changes of where they are living. It can help to share and say the words out loud.

If I don't see you though online with me just know that you are in my thoughts. I mean this; I often think about many who are reading my newsletter and hope that you are taking actions that are helpful to building more resilience.

"Have a good day for no reason!"

---Paige

Newsletter article August 15, 2020

51st birthday and I didn't do much because I am still keeping away from indoor places especially with crowds during the pandemic. I went briefly into an auto-parts store the other day and many looked at me as if I was strange because I wore my mask. One of the cashiers had his friends handing out and they weren't wearing a mask or keeping a safe distance. Also a store clerk was stocking the shelf but his mask was under his nose.

So no I don't feel we are ready yet to handle bigger responsibilities just yet. Especially not till I see people really understand that the science is proving that a mask and having a distance over 6 feet works. Many areas around the US are showing that when they enforce this plan that it works and numbers decline. I watched a video on the NIH site that showed the spray distance without a mask, then with different kinds of masks. Ok that is good enough for me...I will do it. It is easy enough and the least I can do after all. But still many react out of fear, worry and blame.

Sure I would have liked to go away or out at a restaurant - but the choice didn't make me depressed or mad. Right now this decision was based clear facts on what I have to do to help myself and others. It is not permanent and that reminder is rooted in my meditation practice. Whenever I find myself feeling worried, upset or scared - I am reminded of the impertinence to everything; that in fact there is very little that is permanent. You may hear me say this in yoga and meditation classes and we always need reminders of this because our thoughts like to offer a quick reaction that is scared and worried; that somehow we are going to be this way forever.

When I suggest that this moment is not permanent, some may think I am suggesting that it will improve or get better, but it doesn't mean that. The deeper view is that it may be get worse long before it is better; so we should keep our focus on right now. What action needs to be taken that rooted in kindness, compassion empathy and wisdom?

This practice helps me especially when I think this is moment is bad or unbearable. I remind myself "don't get ahead of yourself because it will change". This takes practice to develop an awareness to our thoughts, reactions and emotions. This also doesn't mean that we can't plan or take action. It is just a reminder that we want this to be done with mental clarity.

For sure we have goals...like voting in November... but with some hope, wisdom and inner love, we can ease into change and make clear decisions.

Finally this past week I have had some contacts tell me that they are injured or had a surgery but used to be very physical. "I used to do yoga but I can't move that way anymore". Ok - lets start with the fact that there are different kinds of yoga. This led me to expanding the many kinds of yoga on my webpage so be sure to check this out. Also be sure to read the tab under services that also explains the difference between yoga and yoga therapy.

Right now we need these practices more than ever and I hope to see you at yoga or meditation practice online with me where we can cultivate more ease and joy.

In the meantime stay safe. Have a good day for no reason!

---Paige

Newsletter article September 15, 2020

The difference a week can make! Here we are having cooler autumn weather (DC area). The change in temperature means I am shifting into the Vata Dosha season with my yoga practice. (Go to webpage and learn more about Ayurvedic Doshas under resource information).

I know many friends who are very upset with the world right now. Of course I understand why that is but at the same time I don't recall a time when life was perfect. Did that place ever exist? The ideal was in my head...isn't that what usually happens? Given time our story always starts to filter and we don't remember how it really was. We also long for perfection but the truth is we live in an imperfect world and we will make mistakes. All we have control over is our behavior.

But what is wrong with imperfection? For me when things have fallen apart is just when something new arrives and if I hold on so tight to the past, I will miss the experience ahead of me. Right now so many are experiencing deep states of depression and with this their brain chemicals are responding with chronic stress, depression and anxiety; chronic means something that lasts more than three months. Many don't understand what will help balance and that is where I hope to help. These chemicals are in the brain and by understanding them more you may be able to take action and help find harmony. It is good to study them independently but often they go hand in hand. (I will be going over these more in my public classes and yoga therapy series but be sure to read about one of them below in this newsletter).

Just because science informs us of something doesn't mean that we should end with that. If you think back to any time in history when we allow dogmatic attitudes to take over, we always end up with regret. So we have to use our own assessment, gather facts, be prepared to change and open to new ideas. This isn't easy though if our chemical imbalance prevents us from thinking clearly.

So lets face it, we don't know for sure all there is to know about Covid-19. But what is wrong with NOT knowing everything? Why must everything have proof to motivate our reason for taking action? Some doubt the death tolls related to the pandemic; thinking it is a conspiracy. However I saw a chart from the CDC of the death tolls from the last five years and what they would have expected as a total for 2020. Even with that analysis, the total death toll is much higher in 2020 which would have to mean that there is a reason; even we are uncertain of the cause. We can start there and then without knowing for sure I can go about my day with a bit more awareness that something is changing and learn to adapt; wash my hands more, keep a safe distance, and wear a mask to limit particles in the air.

Just like my yoga practice I can let go of knowing 'why' so much and be reminded of the imperfection of life. We may not know all the answers but what we can do is check our behavior. Right now you may have an idea of how you would feel better. It will be hard at first to make the change so I suggest you start off with making a commitment to it. Even in the moment you plan to do it, be prepared for resistance and tell yourself that you will count-down from 5 to 0 and then rise up.

Now go out and have a good day without a reason. Without a goal or having to know the reason. 5, 4, 3, 2, 1.... now "Have a good day for no reason!"

---Paige

Newsletter article September 8, 2020

I hope you are having a good labor day weekend and finding ways to find some balance from all the work, worry and problems in the world. I was with friends outside enjoying safe social distancing while enjoying this amazing weather.

I was watching a video the other day and the speaker showed two images of circles; one blue and one red. He said "one of the circles is larger than the other. So he took a poll from the audience as to which one they thought was bigger. After this he said, "I will now tell you that the circles are actually the same". This was how he explained our brain works; we hear something and our reality is then based off this. We may even see it visually as fact. This is why it is so hard to change because our thoughts can determined our reality.

Thoughts are not facts though and instead if we develop a yoga practice around examining and observing we can witness and pause long enough to question and clearly respond. This is quite hard to do, especially on our own at first. For example if I ask you to bend your knee, reach your hand for your foot and if you can't do this you may tell me that your hamstrings are tight. You may even tell me that you aren't flexible and need to lengthen your hamstrings. You start to blame yourself and come up with solutions that you "think" will help. But let's pause there.

Your detail is based off of what you were told in the past and you went with that decision for a long time and probably didn't question it...till now. Therefore I like to help you explore things you may have been told, learn to keep examining and questioning all the time. Even what I share with you. Fact is we are always changing and so is scientific information.

What if I told you that your hamstrings maybe tight but not the way you were taught; but from over-pulling? That in fact the shorter area that needs to lengthen is often in the front of your body; the thigh and chest. This may explain why doing more forward folds never helped you improve the flexibility and tightness you are experiencing in the example just provided. Consider and maybe your own awareness will shift to help you more.

Another step is learning about our brain function. The word yoga means reconnect and wasn't to perform physically, but to notice the brain functions with the body. When we stop developing cognitive brain function, we often don't process information well. We "think" we heard instruction but instead of asking more questions or taking time to process the information we come to conclusions and react. Processing a lot fast also hurts our bodies responses that are trying to make us aware but we often over-ride that message in favor for what we "thought". I often see this on social media as we have stopped questioning or because we don't want to see the reality as our identity is often tied to our thoughts (known as the ego). As I study more about science I have learned how to research and determine the source, bias, inconstancies and facts myself.

If you learn anything from my story about the circles, it is that you should consider your reactions and see if you were simply taking someones words as facts; yes even mine. I like to be a guide and you are in-charge always. Listen in life but examine, ask questions and learn to trust your inner voice. Want to question more like this with me? The "Yoga Series" is about to start up again this week. Wednesday is sold out but Tuesday is open still.

If you feel upset because this labor day isn't what you wanted or not the way you were conditioned; start there. I hope to see you online soon and many of us are transitioning into new work and school schedules; be sure to slow down, rest and mentally process all the new information your are processing so you clearly hear it. It will be normal to feel quite tired from the new processing you are doing.

Now go out and have a good day without conditions or terms based off of your thoughts. Pause and now what will you do to have a good labor day?

"Have a good day for no reason!"

---Paige

Newsletter article September 1, 2020

I gave up thinking my schedule would ever be normal or regular years ago. When I did I found myself adapting to what changes need to happen and I rely heavily on my calendar because it changes all the time. Just when I find myself with lots of open time, new opportunities come in; my sister always reminds me of this.

I always keep an eye out for new opportunities and most times my searches don't amount to much. But a couple of weeks ago I saw a job for a yoga teacher and spent hours updating my resume so it fit the details of what they were looking for. Anyway I got a call back very fast and did several zoom interviews that included a 'mock' yoga class. I got the job and was prepared for the pay to be low; teachers often are not paid much in any capacity - yoga, science, math, arts, music, language etc. But the intension for a teacher is often a love for their work.

The job is part-time with a school that does a hybrid of on-line and in-person private lessons for grades 6 to 12. If you had asked me years ago to teach this age I might have said "no" but I have found it quite enjoyable. I started teaching this age-group over 2 years ago and love how direct and creative the mind is at this age. I had to let go of how I taught yoga and really adapt it to them. Needless to say this job needs someone who knows about chronic anxiety, stress and depression. Most of the students are there because the regular school system was too overwhelming to them, they learn differently or they need a more customized schedule. From what I have seen so far I really love the way each student is learning far more than test-work. They are learning to build resilience, compassion and awareness.

With my Masters Program as well, part time work is just right so it was a good addition. But yes I will continue the public online classes as well. I had to cancel two online classes that weren't attended much or at all. But I am happy to hear from you about any regular classes or workshops you are interested in though.

The "Yoga Series" is about to start up again, next week (see more below) and many are doing it for the second or third time. Many said they like having a commitment and it helps them to have something that they are held accountable to attend for their self-care. I totally understand and get it. If you are thinking about joining please do so and message me if you have any questions about the course.

I have enjoyed working from home, but now it is time to learn how to go out more. The safety procedures at the school are really nice. There is still much training I am doing and keeping a balance of my work, school and life is key. This weekend is labor day and I am not going to teach a special holiday class Monday. But I will have the Saturday and Sunday classes so be sure to check those out.

I hope to see you online soon and many of us are transitioning into new work and school schedules to be sure to slow down, rest and process all you are taking in.

In the meantime stay safe. Have a good day for no reason!

---Paige

Newsletter article Aug 25, 2020

This past weekend I traveled to a family gathering to remember my Father-in-law who passed from a long time battle with cancer. Of course that isn't what they call it, but his pneumonia was definitely worse due to his weakened immune system due to cancer. He passed back in March just before many of us were locking down for the pandemic. He had been very sick since last summer and we had spent months seeing this possibly coming but he had over ten years of moments like this and he always found ways to rebound.

My Father-in-law was such a strong but patient man. He the quiet type but you had to pay attention because he was quite funny. He had an amazing light in his eyes that I see in my husband each day. I am so glad to know him and there are some early morning moments he and I shared together while everyone else was asleep that I will never forget. He taught me love not with words but with actions. I always found that I could talk to him easier one on one; like the early morning. Sometimes we didn't have to say anything at all; we just sat and observed the silence together. He loved to clean up the kitchen and make sure that I had warm water for tea; since they were more coffee people. Then we would sit in the sunroom and watch the birds. He was active in biking, gardening and designed many public gardens and bike paths; even the garden at his Church was designed by him and is a perfect place for him to be laid.

There were times in the hospital where he was in so much pain and I could feel his emotions even though I knew he was trying to hide it. I wasn't able to be there for his last hospital visit, as I was dealing with medical issues myself, but my husband had me on the phone for our last conversation together. My husband knew it was coming and he said "you have a way of making him laugh" so he waited till it was late in the night and everyone else had left the room. I could hear it in his voice that he was weak and in pain but we did laugh and I had some jokes ready for him. He knew that I was nervous about my pending surgery and we had loving and kind words to each other.

He ended up going to a nursing care/hospice for a short time and then returned home. He was home with friends and family the night he passed in his sleep in his own bed; I can't think of a better way to pass. In the meantime we have had to wait to figure out a safe way to have his funeral and closure. I think many thought by August we would be able to have more people and closer contact but that isn't the case. After long meetings the decision was made to have the funeral at his gravesite and then a small outdoor gathering at a home only with the immediate family. In my opinion it was perfect. There was a bagpipe player in the background playing ''amazing grace" and we all stood apart in the garden he had designed.

We did a lot of driving for this short trip. There was a lot of road construction as we went through Ohio and Indiana. This added to the drive of course. We did 15 hours there and 13.5 back. I haven't been driving a lot but still by hour 12 I get edgy. We did a lot of car yoga; lots tennis balls, stretching, singing and listening to podcasts. It was strange being in states that clearly support Trump. Large billboards; one had him in the clouds with a halo on-top of his head - I can't undo seeing that! Many cars had large flags and I wondered about the people driving them. I ordered my car stickers but they haven't arrived yet - but I would have liked to represent the other side.

It is good to be home now and feeling lucky for all I have and hope for the future ahead. I am back and teaching lots of online yoga and meditation. Yes here during Labor Day weekend as well. There are workshops as well so be sure to check these out. Workshops require registration but if you go to the main webpage, scroll to the bottom under "appointments" where you can register and pay. I will email the zoom link to those registering 30 min before the workshop.

Hope to see you online and that you will make time for yourself. I know many of us have been busy and yet getting ready for new schedules for work and school. Being online for yoga and self-care is quite different though than your work meetings. I look forward to helping you feel ease and wellness from your home or office. Many come on with their kids and animals. Some invite their family and friends and get to experience community online together.

In the meantime stay safe. Have a good day for no reason!

---Paige

Eating Disorders - Yoga Therapy Paper

Yoga Therapy for Mental Health

Eating Disorders

By: L Paige Lichens

July 2020

I decided to write about eating disorders (‘ED’s’) for this assignment and according to the National Association of Anorexia Nervosa and Associated Disorders (ANAD) more than 20 million people in the US alone suffer from ED’s and account for a high mortality rate among mental illness.   ANAD defines eating disorders from the publication of “Diagnostic and Statistical Manual, Fifth Edition (May 2013) of The American Psychiatric Association” as: 

• Anorexia Nervosa: Not getting enough calories which may lead to low body weight.   The person shows intense fear of gaining weight.   The person also has a difficult time recognizing the seriousness of their weight or unable to see how they appear currently. 

• Body Dysmorphic Disorder: An obsession with their physical appearance and responds to slight blemishes as if they were extreme.  In some cases they may even imagine a defect. 

• Bulimia Nervosa: Defined as recurrent episodes of binge eating along with compensatory behavior.  An episode may involve over eating in large quantities and lack the ability to stop.   Then the person tries to make up for the eating by fasting, excessive exercise, use of laxatives, purging or other items such as digesting food that is known to cause the body to eliminate. 

• Binge Eating Disorder: Defined as eating large amounts of food, larger than the amount most would eat, and have a sense of lack of control or ability to stop.   They may even eat faster than normal and/or eat past the point of feeling full.   They may feel a sense of guilt and prefer to eat alone. 

• Avoidant/Restrictive Food Intake Disorder: Eating disturbance where a person is unable to meet their nutritional or energy needs.  

• PICA: Eating substances that have no nutritional value and for a long period.  ie eating cotton.  

• Rumination Disorder: Repeated regurgitation of food and may include re-chewing, re-swallowing or spitting out food.  

• Other Specified Feeding or Eating Disorder or OSFED: Combining many of the items above but also including things like night eating syndrome or purging disorder (purges without bingeing).

• Unspecified Feeding or Eating Disorder: disorders that don’t meet the criteria of the above but still cause emotional upset in daily life.  

Obviously there are many ways to define an eating disorder but there may be may other mental illnesses issues going on as well; such as anxiety or depression.  Of course know one knows for sure how the brain specifically developed the disorder and areas effected may be unique but a more important issue is how to restore brain patterns. There may be reasons that the client developed this mental illness that also need to be explored with a therapist; abuse or addiction may have been the trigger or it could have been the way the client managed.   The client may have experienced a trauma, conditioned into behavior, felt a sense of control, or lacked a sense of worthiness.   I teach yoga at a residential treatment house for eating disorders, where the ED clients live onsite; either coming from a hospital or they are admitted because they didn’t require a hospital but out-patient care wasn’t safe for them.   Often the decision on treatment is made by doctors and insurance plans, and they are referred to a treatment center.  Unfortunately this doesn’t mean that the client receives the proper treatment or care but instead was the one they could afford or allowed. 

The residential sites separate adults and adolescents to different locations and I teach at both nearby Alexandria and Fairfax.  I also teach yoga at the outpatient clinic for both groups in Alexandria.  For over two years I have listened and learned a lot from the clients and staff.  First of all, this mental illness is much more than society leads us to believe.   From my personal experience clients have explained using their mind as a way to control and avoid harm.  For example they couldn’t control some past event, so this was their way of feeling safe.   Others define it as not feeling worthy or good enough, so they inflict harm on themselves; which is why I will see some with cutting marks on their body or why they felt the need to control their intake of food.  This is also why they are often provided structure and rules to help them develop the cognitive function, compassion and self-care.  They may be victims of a crime and show little care for themselves but with the help of a therapist, they start to figure out what they do care about, for example a dog, cat or loved one.  With this they may start to see that if they don’t take care of themselves they can’t take care of their animal or loved one.  

What we do know about brain development is that a person develops signals that are triggered within the neurons of the brain. These are transmitted to the neurotransmitters that are then relayed to other parts of the brain and body; the neurons may have sensed a threat happening and the body responds to this.  Next the brain will perceive a threat and decide if something needs to be approached or avoided.  Then the occipital cortex sends images of the threat to the hippocampus, for evaluation, and to the PFC and other parts of the brain for more processing and time consuming analysis.   The experience is then deemed pleasant, unpleasant or neutral.   That aspect of the experience is called the “feeling tone”  and “is produced mainly by your amygdala (LeDoux 1995) and then broadcast widely”. (Hanson, R. p 36).    

Additionally human beings have neurochemicals inside your brain that affect neural activity.  Hanson refers to these on page 36 and some are: 

• GABA: inhibits receiving neurons

• Serotonin: regulates mood, sleep and digestion

• Dopamine: involved with rewards and attention; promotes approach behaviors

• Norepinephrine: alerts and arouses

• Acetylcholine: promotes wakefulness and learning

• Cortisol: released by the adrenal glands during the stress response; stimulates the amygdala and inhibits the hippocampus

  Human beings often use the brain for avoiding and safety vs. approaching, but it may also be for goals, such as rewards and actions.  Therefore human nature tends to focus more on negative impacts to avoid suffering.  This may be why mindfulness helps mental development past the concept of the felt sense. For example with the early stages of an ED the person may start out controlling to avoid suffering; it may be a parent making fun of the person eating.  The development of the brain was set into motion, to reward the action, then reinforced by receiving praise and avoid feeling shamed.   Over time though this reveals much more harmful suffering and life threatening situations based over long term behavior; the decision to override natural responses manifests and shows up in the body.  “You feel it in your body, and it proceeds through bodily mechanisms. Suffering cascades through your body vis the sympathetic nervous system (SNS) and the hypothalamic-pituitary-adrenal axis (HPAA) of the endocrine (hormonal) system.” (Hanson, R p 51). 

By understanding the functions of the brain a yoga therapist can better understand ways to help a client with this disorder.   Each part of the brain does many things and the plan of care can take this into consideration as I will describe later.  According to Hanson on page 53 some of the major brain areas are:

• Prefrontal cortex (PFC): sets goals, makes plans, directs acton; shapes emotions and sometimes guiding the limbic system.  

• Anterior (frontal) cingulate cortex (ACC): steadies attention and monitors plans; integrate thinking and feeling

• Insula: senses the internal state of the body; including gut feelings

• Thalamus: major relay station for sensory information

• Brain Stem: sends neuromodulators such as serotonin and dopamine to the rest of the brain

• Hippocampus: forms new memories and detects threats

• Amygdala: a response to emotionally charged or negative stimuli

• Hypothalamus: regulates primal drives such as hunger and sex; activates the pituitary gland

• Pituitary gland: makes endorphins; triggers stress hormones and releases 

Therefore learned behaviors draw on the anterior cortex (ACC), insula and we can take steps to activate the prefrontal cortex (PFC) in yoga therapy to help us to process situations, build empathy, self-care and loving-kindness. Psychotherapy works this way as well, as the treatment believes that thoughts and feelings are directly related to behavior.  This is why psychotherapy is often used in treatment for ED as it concentrates on patterns of abnormal thinking and distorted beliefs.   There are stages the therapist will work on with the client; starting with identifying problematic beliefs.  Then they will work with them to develop new skills and how to practice and apply them, and then toward implementing.  According to West, M. (p132) “It has been suggested that mindfulness training can enhance therapists qualities related to common factors of effective treatment, such as affect tolerance, acceptance, empathy, equanimity, paying attention and accepting.”  As a yoga therapist we want to enhance what other medical professionals are doing with clients and develop a plan of care with similar stages in mind.  

The treatment for ED can vary and obviously the hospital is for severe life threatening cases.  Some decide on living at a rehab or residential treatment center (RTC) that offers 24 hour care along with programs that help them with cognitive behavior, psychotherapy, nutrition education, yoga therapy (YT), relapse prevention skills and programs that can be up to six hours a day.  The length of stay is often a month but may be longer; again the choice is from the client, insurance and the doctor, but they don’t always agree.  My personal experience has been at the ‘Center For Discovery’ that has sites all over the US and been around over 20 years.   The groups are small and there are many treatments and services. Many have to learn to measure their food, work with a nutritionist, be given instruction on how much movement they are allowed to take, and can’t go to the bathroom alone.  They are encouraged to do artistic things and take time away from their life so they don’t have a computer or phone.  They often have to learn how to take care of themselves as well; to clean, make the bed, shower and be with others in group activities.  The clients also receive levels for their treatment; they refer to it as ‘stepping down’ as their level of progress changes; the lower the number the more the client is moving to next stages and eventually leaving the program.  Vitals are taken regularly, prescriptions may be issued by the doctor on-site or at hospital.   Family is often involved to come and visit, but many also chose the site to get further away from their home.   When clients step down from the residential treatment they may go for intensive outpatient programs (IOP) or decide to return to their home and see a private therapist. Some clients attend the IOP part of the time and go to a hospital for other programs; called a partial hospitalization.   These off site programs still provide structure for the client but also allow many to return to work or school.   At all the sites the clients prepare meals and eat together, attend group and single therapy sessions, write, draw, attend yoga, play games and vitals are taken regularly by staff.  

Unfortunately clients often repeat care and may be shifted up or down to different treatments.  Also someone may start out in the outpatient but decisions are made to move to a residential site.  Watching first hand the conditions and treatments, I feel we have a long way in  helping clients with the disorder.  Something like eating food is challenging for someone with an ED and can’t be cured with logic.   I have witnessed many breakdowns, fear and panic attacks from clients being asked to finish food or drink more water.  Some build up barriers and learn to get by in programs but unfortunately they haven’t changed the mental illness behavior and are still battling with the disorder.    

Additionally the community has a lot to learn about mental illness and especially ED; it is often stereotyped.  I watch young men who were encouraged to meet demands of their sport and that the event mattered more than the needs of their body; in-fact this behavior is often rewarded and accepted regardless of the harm.  Some shared with me stories about their coaches, instructors and family members; being made to feel ashamed for who they were.  I once heard a client describe that a weight-in was taken regularly before her dance class and then compared to the rest of the group; the one that was deemed the highest weight was judged and ridiculed.  We still have a way to go in understanding that ED is not about being thin; it stems from a mental illness that developed and is causing harm to the person. If you examine the definitions on page one you may be able to see that someones body type may be large but still anorexic. Furthermore I wish family was more involved in treatment and in many cases encouraged to seek therapy as well.  Taking these views into account, the estimated numbers of ED sufferers in the US (from the ANAD) might be higher. 

I also feel the community still has a lot to learn about Yoga Therapy (YT).  Even mental health centers don’t fully understand how Yoga is not the same as YT.  Prior to working at the ED Center, I worked at an addiction center for three years and as a yoga contractor I provide notes into their software so they have information for insurance documents.   Still though I am not provided detail on the clients treatments, triggers or feedback (unless it is urgent).  

At the ED center I have learned to modify much of my yoga language as well.  I use anatomic words to describe the physical area; words like abdomen vs belly.   Each time I arrive there it can be different,  for example I won’t be aware of their sleep issues till class starts. The clients may walk in full of energy or they are all balled up in a blanket and unresponsive.   Often I have a group of those new to the center and those who have been there.   Sometimes I am offering gentle movement, yin practices but most times it is restorative.   For the adolescent group I do movement and instruction that needs to change a bit faster so I do something I call the TikTok movement (since they love the application).   I decide on the first movement and then we have another client pick the next.  Then we repeat the first movement and add on the second and keep building that way around the entire group.  I do this as it builds mental resilience and shifts the mood (dopamine).    Often we only do this for about ten minutes and then they are ready to restore and rest (serotonin levels are more balanced).

There are many ways to develop a plan of care but I like to follow the pancamaya or Kosha Model especially for clients that have experienced trauma.  This model has us focus on ‘layers’ or sheaths of the self; from the outside-in.  For example, if I just started working with a client I will keep the focus on the outside layer primarily at the Annamaya Kosha (physical sheath).  I may add a small focus to the Pranamaya Kosha (breath sheath).  Later, as I work with them more, I will develop the care to include the Manomaya Kosha (intellect sheath) and then Vijnanamaya kosha (perception sheath) and have ways to guide them safely to experience anandamaya (emotion sheath). 

Additionally there is a book called “8 Keys to Recovery from an Eating Disorder” and it was written by a therapists and former ED’s Costin, C. and Grabb, G.. The book lists effective strategies from a therapeutic practice and has many first hand experiences with ED.  The Center likes to have the staff, clients and family read it.  The book discusses the ‘self’ and that many won’t know how or want to be themselves; that they only know themselves as the person with ED.  In fact clients  are disconnected, so the book discusses that first they have to understand there are steps to healing, they won’t be easy, and that they have to also believe that someday they will be healed.  For treatment they often start off having clients identify the ‘ED Self’ and the ‘healthy self’. I have heard many use the phrase “I will not be defined by my eating disorder” as their way of learning about themselves.   Therefore I can see the correlation to the pancamaya model as we often feel defined from the outside (Annamaya Kosah) but we can learn to develop awareness of ourselves that is deeper and more profound.    

  There will be sensitivities, precautions, and contraindications to consider when working with the mental health population.   As a yoga therapist I want to know about the conditions, brain and body connections to develop a plan of care around the practice.  Also I want to be able to identify the triggers and communicate to the client as well as the professional medical field.   As previously discussed we may be dealing with high sensitivity, anxiety, depression, and delusion.  Also the client may be experiencing higher dopamine levels and needs help regulating the serotonin and cortisol levels as well.  They will be working with a medical doctor and possibly taking prescriptions but I can also build the practice around function of the brain and body as well.  

I like to design the yoga practice various ways; starting with an assessment as well as identifying the energy or “Gunas” state I observe the client in.  The Guna’s, according to traditional ancient text, are present in all things.  The three Guna’s are Sattva (goodness, harmonious), Rajas (active, confused) and Tamas (darkness, destructive and chaotic).   Also I may be looking to develop more cognitive awareness and assessing what they are aware of during the practice and asking them what else they can notice.  I may also have them experience mindfulness; in movement or stillness.  “Our attempts to avoid anxiety can actually trap us in it.  Trying to avoid difficult emotions can also contribute to depression.” (Siegel, R. p159).  He continues to point out that, “most of us learn to hide negative moods from a very young age.”  So I will be aware that for the client much of what I am instructing may not feel normal, but help them develop safe skills so they can ease into feeling which may also shift or change their belief or understanding.  Finally they may be experiencing sleeping disorders and I want to know the best ways to cause a shift in the neurons to stimulate rest.   

In developing a yoga therapy plan it will always vary on the person but I will offer a brief example based on much of the information gathered above.  Lets assume the client has just started in-house treatment, has been instructed not to stand but can sit up for a brief period, is having sleep issues, is feeling depressed and in a new place so geting used to the other clients, house and rules.  To me this is a time to help the client feel safe, grounded and centered.  I’m thinking about the psychotherapy steps discussed above; I am looking to help them develop an awareness to acknowledge their beliefs.  I could start them in constructive rest but at the same time if someone is depressed I often find it better to start them off sitting up; even if this is sitting up at an angle or leaning back.

The gentle somatic yoga practice is really good as the positions are kept simple and allow for mindful movement without it being a trigger or comparison to past yoga practices.   The interoception of this movement also helps develop a deeper sense of awareness and mental behavior.  To start, I will have the client seated and either looking down at the ground or closing the eyes.   I will offer some guided observation of their breath; just natural breath.  Then seeing if they feel comfortable with this and maybe adding soft pranayama awareness in one part of the body; taking deeper breath out to activate the parasympathetic nervous system.  Then with hands in the lap I will have them discover a neutral position and then round the back, drop the head and return to neutral; repeating several times.  Then switch to arching the spine, lift the head and then return back to neutral; repeating several times.  Finally we do all three motions together; round, neutral to arch.   If they are ready for more, I will add eye direction to the movement; eyes move in the opposite direction of the head.   Then we will shift to seated twists very slow.  Placing hands at chest and then slowly turning to one side and back to neutral; repeat in the same direction a few times and I can add eye movement to this as well.  Each time we pause, listen and notice.   Still seated I will also have them move from the side waist; lowering the hand beside the seat as if you were reaching down for something; then back to neutral.  Asking them to notice and inquire more.   At first it takes time for clients to stop looking for the right answer but I like to reassure them that there is no right or wrong, good or bad.   Instead the practice is there to learn more about ourselves.   This doesn’t mean the client is  guaranteed to see what I see but it is important to allow them to share their experience without a feeling of shame.  

I will then have the client lay down and could continue with Somatic movement on the side or back. However I can also have them move into a supportive bridge pose with a blanket on the back and let them feel their body in a position that feels safe and supported. 

From here the client is often ready to rest so I will have them set up in constructive rest position in a way they like to sleep.  Many prefer to lay on their side but they roll up and pull on their neck.  So I will suggest ways to consider laying on their side but supporting their body more using blankets and pillows; like restorative yoga poses. Then I will ask the client if what we just did made this better or worse and let then decide; their ability to be asked this and make their own choice also helps them.  Then I will guide them into the Yoga Nidra practice, that I am certified in, and sometimes offer with sound bowl.  Yoga Nidra is instructing following the pattern of the Koshas.  With a new client I will simply start with a lot of focus on the physical and breath sheath for the first few lessons.   At the close of the practice I will ask the client to describe any experiences they were aware of and anything else they wanted to share.  Simply let them talk and see if they can expand on that thought.  They will be uncertain and looking for me to tell them what to feel, but I want them to be encouraged to search for those answers within.

To finish their practice I will listen to their experience and then offer them practices they may do until next time; however the house may have restrictions on this because the client may be doing movement as part of their disorder.  Therefore I try to keep the focus on things they can do to sleep or rest better.  Over time I hope to see more resilience and strength but again that isn’t my overall goal for someone with ED.   Someone at this stage is going to have many ups and downs and thinking that yoga therapy or treatment had to be on an upward moving scale is wrong. I believe we are conditioned into ‘fixing’ ourselves with yoga poses and really missing that yoga was about being present; not to find fault with ourselves which is our conditioned behavior.   

In conclusion ‘belief’ and ‘self’ seem to be important words to notice with an ED.   What makes an eating disorder difficult to treat is that one believes one thing but the ‘self’ is distorted. Even if the client is shown facts or images, they still ‘believe’ they aren’t that way.  A client with ED has a goal that isn’t satisfied; never thin or good enough.   Also they feel safe within their disorder and although rehabs may offer structure and temporary change, the client often returns back to old patterns and habits and this could have a fatal consequence.  The difficulty in treatment of ED is that the person often returns back to their life, family, friends and patterns.  Unfortunately most of the harm comes from the family; passing down their beliefs, blame and judgement.  As a society we need to observe our communication that may seem harmless, but is sending messages that we aren’t good enough; ie commercials or marketing.   I want to keep studying this mental illness, especially with other kinds of addictions, to see how the medical field and yoga therapy can learn more and be useful to brain development and recovery.

References

Association of Anorexia Nervosa and Associated Disorders Website: https://anad.org/education-and-awareness/about-eating-disorders/eating-disorder-types-and-symptoms/

Costin, C. and Grabb, G. (2012). 8 Keys to Recovery from an Eating Disorder, W.W. Norton & Company.

Hanson, R., (2009). Buddha’s Brain Happiness, love and wisdom, New Harbinger Publications, Inc.

Siegal, R. (2010). The MIndfulness Solution, Everyday Practices for Everyday Problems,  The Guilford Press.

West, M (2016).  The Psychology of Meditation, Oxford University Press.

Covid-19 in 2020

I wanted to record my experience during this pandemic because I often find living through historical events much isn’t remembered.

Back in January we started hearing about lockdowns in China. Watching it slowly expand. Yet being reassured that was so far away. By February though I felt a need to feel more prepared. I don’t know why exactly because as I went to the store and checked out with over $400 of food that was frozen or pantry items I said “This is for Corona virus preparation” and everyone looked at me like I was crazy. I just felt better knowing could be prepared.

Now I’m not the one who does this though. So many other times people run to the store and I don’t go. Because the fact is I live around so many stores. Getting to them and being fead is not an issue. But this was different. What if supplies run low, what if I am not allowed to leave. That changes everything. My only regret was I didn’t stock up on paper. But that has been fine.

During these crazy times we learn to live differently. I think many treated it like a snow day but that feeling of doing nothing and laying around lots its bliss about a week later. I was home trying to heal so for weeks I couldn’t do much and was often on pain medication. I started receiving messages of places i worked at that had finally decided to shut down. Many yoga studios didn’t do this. They are a small business and financially this hurt them. But now they had too because of laws but also because it was best for the clients and teachers.

But the studios still needed to have income. Many who never had an emergency back up plan suddenly had to figure out how to do this remotely. Which is challenging because for Yoga studios they have two major costs; real estate and teachers. They still have to pay for those costs even if they aren’t using it. Furthermore in times of economic crisis it is hard to expect revenue come in when many are loosing their jobs, worried about income, food and having a home. So many offered free classes but that doesn’t help the studio or teacher.

I was observing this and was glad that I have much in place to operate on my own if needed. I have had my own brand and webpage and started to look into processing payments on it. I have always been able to change with the times so I quickly started examining ways I could help others but also keep some minor income from teaching coming in. The Federal Government spent a week trying to pass a bill that would help many including small business and contractors. Yoga teachers for the most part are contractors. So they don’t get unemployment. You may think all contractors are paid more than an employee but for yoga teachers that isn’t the case. They are paid this way really because the studio is small and looking for the most cost efficient way to operate so not having additional employee costs helps them.

For yoga teachers who are doing this full time means that all income stopped. I was told by some corporate offices I teach at that their HR said it would be a liability issue and they couldn’t offer live streamed yoga classes. I asked why because this was with someone they hired already and not playing a video - but me live with them. I never got an answer but I find HR doesn’t always know why and they find out later they were wrong. But there were a couple I kept teaching at online.

I set up my zoom, figured out how I could do more open public classes and went to work figuring out when I wanted to teach when ready. I started out just teaching the corporate classes at first. Then adding the others and I decided to ask for donations. Some have problems with offering free or donations because they feel it hurts their business but I disagree. Any business has this issue. It is wrong to think everyone goes for services simply for the less expensive or free. Those that do are not there for your service anyway.

Those attending my classes are there for a style and class I offer - they can’t get that from others. Everything else that can be found is out there and they can get that anywhere - so when I designed my virtual classes I started with “What will be different than others”. Since I have a BS in Business and accounting it is just part of my background to think this way.

So by week three in April I was getting ready to teach again. I had a feeling and turned out I was right; many by week 3 to 4 were really changing. Many were irritable, restless, angry, scared and upset. More than usual. Some would call me or email - ready to quit their job, had enough, ready to just go back to their life as they knew it. I knew that I have a message to offer in my virtual classes so I would do this.

I get on about 15 min before and check in to just talk. Some got on and simply started to cry. This was their first interaction outside of work and home in weeks. Of course they want to apologize but there isn’t a need is what I told them. “Is the sound of your spouse chewing getting on your nerves yet?” “When you go outside and see someone cough are you scared?” “Did you get as excited as I did when the store had toilet paper?”

All just trying to connect and see we aren’t alone. Yoga and meditation teaches us this so I can’t help but think this is the best time to help others. Of course we want the past life in our thoughts. But we won’t get the past again. That is the past. We can move forward. Accept the change and way it is now. There is much we are reprioritizing right now that makes us evaluate and maybe not go back to things we did.

The air quality has changed all over the world because we are not driving as much. There is much nature is showing us right now. I do worry for those trapped in unsafe situations though and hope that they will make changes to help themselves.

I have never been one to watch tv and the news is just flooded with much. Human nature wants to know “why” so much that we forget to ask other questions. Somehow this has turned political on-top of it all. Instead of uniting we blame. Because that is easier than admitting we just don’t know.

Right now we just don’t. We don’t know if your body is immune to this virus after having it. We don’t have a vaccine and not sure if that vaccine would work on other types. We think we know how it travels but again we don’t know 100% for sure.

All we can do is our best to listen and trust ourselves. Simple things like washing our hands, sleeping enough, resting and eating right are things that help our immune system. Period! Always has and always will.

So that is what I do by teaching. Helping others sleep, eat and improve their health. Each day I get a new message from someone who came on-line and they share that even in one class, how that helped. It extends past just doing physical exercise though. If that was the case everyone exercising would sleep well and not experience stress.

Right now we are all practicing being at least 6 feet apart from each other. At stores in the DC area many lines are this far apart. Wearing a mask is now required to go out; in Virginia. However each state is different. Many southern states I have heard have done nothing more than close schools.

There is a silver lining though in everything. I think we are lucky to have so much virtual and online. It helps us to connect. Only be aware of what that is. Some have created some positive news on social media so we have a prospective. Healthcare workers are using TikTok to do videos of them dancing with each other; in the midst of this awful time. Families stuck together are using it to have live talks and dinners with each other. Some are attending Church and other services online. Older generations who never would have used social media are connecting.

We remain hopeful and patient. We want to go back to our life but that shouldn’t outweigh the need to stay in. I can see this as many are starting to anticipate the end and getting back to business. But just imagine if we stayed in all this time but then returned and it started all over again. We would have wasted our time and money; lets be patient and listen to those who have our interest of health in mind vs business and money.