Confessions of a Yoga Instructor: The Winter Blues

By Erica Harris

In a few months we will once agin be looking out our windows to notice a clean white blanket of snow neatly laid on the earth.  The first snowfall seems like an exciting novelty: my husband and I run around the house seeing if we can guess how many inches of snow there is.  A few weeks pass, the novelty may have worn off, and some find themselves feeling blue.  Some people describe this as seasonal depression, since the winter months keeps more people indoors and away from their regular activities.  Reason number #101 to do yoga is to fight depression.  Depression is an unusual state: starting gradual, then sudden.  Some people experience mild forms such as with seasonal depression, and others live with depression for months, or years at a time.  Depression is stereotypically pronounced more in women, since women usually seek help for depression or vocalize their physiological state more with others.  However, this does not mean men are immune.  Some doctors believe depression can be inherited or be cause by imbalance in the brain due to outside variables such as stress.  There are signs of depression, that if lasting more than a month, or that seem to just not go away, it may be time to let your doctor know.  Some of these signs are:

Sleeping too much or difficulty sleeping.

Difficulty concentrating, especially on activities that used to be easy.

 Feeling hopeless or helpless

Negative thoughts consume your thought process, no matter how much you try to rid them.

You have lost your appetite or you can’t stop eating.

You become much more irritable and short-tempered (perhaps friends and family have noticed this).

You have thoughts that life is not worth living, or even contemplating ending it yourself (seek help immediately if this is the case).* If you feel like you need someone to talk to or just to listen, contact your local crisis line.  For Tompkins County you can call 607-272-1616 day or night.

Yoga for the Body

Here are some practical yoga poses you can do to feel more energy and feel happier.  Please note that there are some contradictions for these poses.  If you have any neck, shoulder, or back injuries, modify as needed.  Before starting any excerise plan consult your doctor.  You can learn how to do these poses by searching for them by name or by visiting a local yoga instructor.

Downward-Facing Dog: the benefits of this pose is promoting blood flow, arm strengthening, and hamstring stretch.

Legs-Up-The-Wall: the benefits of this pose is promoting blood flow, increase energy, quiets the mind, stimulates the thyroid, and releases the back.

Bow Pose-the benefits of this pose is strengthening the back, reducing lower back pain, strengthening the shoulders, promoting digestion, and elevated mind.

Fish Pose-the benefits of this pose is elevated mind, stimulated the thyroid, straightens the shoulders, breaks up congestion, relief for allergies, and openness through the chest and nasal passageways.

Child’s Pose-the benefits for this pose is promoting calmness, peacefulness, stretching the lower back and arms.

Warrior I & II-the benefits of this pose is the sense of powerfulness, grounding, gaining balance and equilibrium both mentally and physically.

Yoga for the Mind

Yoga helps some of these symptoms of the winter time blues, depression, or just general stress. Excerise releases feel-good endorphins or can even promote balance in serotonin levels.  When serotonin levels are out of balance a person can experience fatigue, irritability, and just overall ‘blah’ feeling.  Another aspect in yoga that is reconditioned is in the mind.  Our mind is so powerful and influential.  Many times we feed our mind negativity, “I’ll never be good enough to get that promotion”, “I’m too fat and I should just give up”, and many more negative (and even untrue) thoughts we give yourselves.  Yoga encourages positive thinking and mantras (also known as affirmations).  A mantra is something positive we tell ourselves.  In the previous examples its simple, just make our statements positive: “I am an excellent employee and I will get the next upcoming promotion”, “I’m motivated to loose weight so that I can be healthy and feel great”.  

For more information of this subject and for some practical yoga poses you can try: www.yogajournal.com/lifestyle/2562

Erica Harris has been practicing yoga for 5 years.  If you have a question for me I can be reached at mrs.ericaharris@gmail.com.  For past “Confessions of a Yoga Instructor” check out my blog:  http://EricaHarrisYoga.blogspot.com

Yoga 101

Confessions of a Yoga Instructor: Yoga Etiquette

By Erica Harris

Imagine you are sitting in a tranquil sitting posture in your local studio.  Your mind starts to drift form the days errands, deadlines, and chores back at home.  For a few moments you experience a tiny glimpse of bliss: thinking only of your smooth, calming, breath.  Suddenly, your awareness comes back to where you are as you are jolted out of your zen state: someone talking loudly on their cell phone enters the room, voice echoing through the small studio.  “She said what? What? Really.... And what did he say? Well that is just unacceptable.  Hey I better get going I’m at my yoga class. Oh yeah, I come here about twice per week now.  Its right off of main street.  Remember that old pizza shop where we saw Jim last week?.....” 

Have you ever been in this situation? So what is yoga etiquette? Keep these 3 Yoga Etiquette tips in mind:

Be on time, be present

Usually you want to show up to class about 10 minutes before the start of class.  This allows time to get settled, use the bathroom, or ask questions.  Turn off all cellphones during class to silent.  Sometimes it can be just as distracting to hear a vibrating phone on a wooden floor in a silent room.  Try to take care of all cell phone conversations before you enter class.  Be respectful of those yogis that come to class early to unwind.  Sometimes students may need to leave early.  Although, “Savasana”, or final relaxation is an important component to any yoga practice, it is understandable if you have to leave early.  It might be a good idea to let your instructor know that you need to leave early.

 Talking during class

Many times I am asked if its okay to ask questions during class.  Since many yoga class rely on a flow format questions should be reserved till the end of class. Many instructors are more than happy to clarify poses or find a good modification pose.

What do you do if you think you are doing a pose wrong during class?  Many instructors follow a similar technique on how to correct students.  First, instructors will correct a student(s) verbally.  The best thing you can do is listen.  Listen to suggestions the instructor is giving on how to do a pose.  Next, if spoken communication is unsuccessful, an instructor may demonstrate a pose.  This provides further clarity to the students.  Lastly, if even further clarity is needed, an instructor may ask a student if its okay to touch them.  This allows the instructor to slightly touch the student and how them exactly where their arms should be in Warrior II for example.  Many times I find that even without touch many students follow the lead with my hands.

 Personal Hygiene 

It is respectful to not wear any perfume or cologne when practicing yoga with others.  Also, being respectful in good personal hygiene habits and clothing.  for example, concealing body order is appreciated by others around you especially since there is opportunity for sweating during class.  Clothing should be respectful and not too revealing.  Many people enjoy wearing workout pants that are easy to move in and a shirt.  Its also a good idea to bring a towel to class to help with any sweat cleanup.

Beautiful on the inside, Beautiful on the Outside

Fall is in the air.  Trees span out beyond the town’s rolling hills resembling a paint-by-number painting.  Carefully selected hues of orange and red on every twist and turn of the maple tree.  As we take the journey to the next season, how can we feel beautiful, inside and out?  Join me in my top pick’s for fall:

Beautiful on the inside:

Yoga

Practicing yoga can be good for your mental health!  During the winter months may people report feelings of ‘winter-blues’ or cabin fever.  One of the best ways to feel energized (and even warm) is by practicing yoga.  It will detoxify from the inside through twisting postures and increase core temperature while leaving skin with a healthy glow.  Check out Cortland Yoga Center classes (37 Main St Cortland; Inside the Beach House Mall. www.CortlandYoga.com)  My favorite pose for winter-time blues? Legs up the wall.

Antioxidants

If you haven’t read last week’s entry, you need to check out Mona-Vie.  It is a fruit drink full of the same amount of antioxidants as eating 13 fruits and vegetables!  You can find this drink and other healthy choices at “Origins” by Coffee Mania (95 Clinton St Homer. The corner of 281 and 41).  I love the drinks at this cafe because all drinks are made with cane sugar rather than synthesized sugars like corn syrup.  My favorite drink? Chai latte with skim milk.

Beautiful on the outside:

 Mary Kay

During the winter months I always notice my hands becoming increasingly dry.  I love Mary Kay’s Satin Hands® Pampering set.  Step 1 is an extra emollient night cream.  Step 2 hand scrub to exfoliate dead skin.  Step three is a velvety conditioner that keeps hands soft for hours!  It was even awarded the 2007 SELF Healthy Beauty award for “Best Hand Scrub."  Contact your local Mary Kay beauty consultant to order or for a free demonstration: www.MaryKay.com  My favorite picks?  Satin Hands® and Satin Lips®.

2.  Bangles Bags & Bling

For a fabulous place to go so that you can look your best check out this Cortland’s hidden secret boutique: Bangles Bags & Bling (839 Route 13 # 1 Cortland. www.banglesbagsandbling.com) This place has unique jewelry, bags, sunglasses, clothing, gift ideas, and so much more!  This season, why not try a fashionable mini scarf tied at the neck or a 1940’s dangle earrings or chunky bracelet.  This season is vintage inspired so look for lace, dark antique jewelry, and big colorful bags.  Be sure to find out how you can have your own Girlfriends Party where you can earn FREE products!  My favorite picks? Black beaded bracelet, pearl necklace, soft white scarf, big red leather bag.