One Week of One-Pose Wonders

Fall has arrived. It often feels more like a new beginning than New Year’s: that lovely chill in the air, back-to-school time, settling down from summer. It also usually means a big shift in daily schedules, which always takes some getting used to. As you acclimate to the changing of the seasons and all the changes that it brings, you might feel time-crunched and unable to fit in a longer yoga practice in between back to work/back to school. Take heart – when you’re craving connection with your yoga mat, a little yoga is much better than no yoga at all. Even if it’s only one pose. Check out my latest yoga tutorial One Week of One-Pose Wonders on the Athleta Chi Blog and start posing!

One-pose wonders are just like they sound — one pose that works wonders. (OK, maybe a teeny bit more than just one, but each pose or sequence takes less than 5 minutes!) None require a warm-up, so each can be done on its own, anytime of day — whenever you need to tap into that uplifting, healing power of yoga but can’t do a longer practice. Each addresses a different part of the body where stress is likely to show up and accumulate, so over the course of a week you’ll hit all the hot spots. And if you have a little more time, you can put them all together for a simple, effective sequence. It may not be 90 minutes of power vinyasa…but it just might do the trick.

Got other one-pose wonders you'd like to share, or have me explore here? Please post in the comments! Namaste.

Pictured: one of my latest one-pose wonder faves, locust pose - works wonders for the low back. Photo by Larry Stanley.

Small yogis, larger-than-life gifts

Yesterday I did what that Eleanor Roosevelt quote instructs: do one thing every day that scares you. Teaching yoga to adults? No problem. I haven't been nervous about that for some time. Teaching yoga to kids? Scary! I mean, that's a tough crowd. No one wants to be told what to do. Attention spans are short, and they aren't going to be polite and fake it either. When I was asked a few weeks ago to come speak to Kindergarteners and 1st graders about yoga, I said sure. When the day arrived, I found myself a little bit scared.

But I put on my game face and trooped into the school with my yoga mat slung over my shoulder, hoping I looked somewhat cool. As I stood in front of my first class with 20+ eyes all on me, I gulped, smiled, and felt a small trickle of sweat run down my back. I knew the moment I had their attention would be fleeting if I didn't get it going on. And then - I unrolled my yoga mat and invited them all to come feel it ("soft and squishy!" "like butter!"). I asked them to close their eyes and focus on the sound of their breath, and to remember that they could do that anytime they felt upset. We did lion's breath, and once I got them roaring they were hooked. We balanced on one foot and became strong, silent trees for a few moments. We went down on all fours and arched our backs like Halloween cats, in honor of the approaching holiday. Basically, I had a hard time stopping once I got the yoga party started.

I was reminded of one of yoga's lessons that I keep coming back to: it's about harnessing our energy. I think that's what I was worried about, since as the mother of an energetic 6-year old, I know how hard that can be with children. But yet again, yoga taught me a lesson in how it works for everyone. As my time was up with one of the classrooms, and I stood there grinning and not wanting to leave, 2 girls came up and stood in front of me for a moment. Then they each hugged me, and I thought my heart might burst. Every day, I receive unexpected, larger-than-life gifts from this practice. Namaste.

Pictured: me and my favorite small yogini, my daughter, practicing partner tree. Photo by Larry Stanley.

Yoga, Hiking, & a Horse Handstand

Soooo much to share! But I have to be quick, because I am off to our last retreat of the 2011 season today - Eat Pray Love Yoga & Hiking in Big Sky. Yesterday I warmed up on one of my fave Bozeman hikes, Hyalite Lake, which is 11 miles, 11 waterfalls, and 2,000 feet elevation gain...so dancer pose was much needed after the ascent! (It's an amazing quad stretch.)

Last weekend's season finale of Cowgirl Yoga - the LUXE version - was high energy in every sense of the word. This horse handstand with my Dude Boy gives you a feeling for that...check out more fantastic photos here. Thanks Cowgirl Yogini Susan (a former gymnast) for the great idea, it may be my new favorite!

I'm looking forward to hunkering down for fall starting next week. I'll be reflecting and reading more, spending time in my kitchen and finally putting to use what I learned from my cooking lessons in Morocco, diving in deep to my own yoga practice, and last but not least...lots more blogging. Yeehaw & Namaste.

Season Finale: LUXE Cowgirl Yoga

Ooooh. Aaaahhh. Our last Cowgirl Yoga of the season, the LUXE version, is this weekend. And I confess that it might be my fave retreat (although it's certainly a tough choice), especially because the Double T River Ranch is, well, so very luxe. We'll get to celebrate with another cancer kickin' cowgirl, our 4th Cowgirls vs. Cancer scholarship recipient this year, we'll get our yoga on in the restored barn, there's a crispness in the air that calls for some complex red wine, Chef Kate is planning her usual off-the-charts menus, Kris from Hill Botanical is joining us with her healthy herbs and tea blends (she's working on a custom Big Sky Yoga Retreats blend for 2012!), and we've got some very interesting things going on behind the scenes...can't disclose now, but one of the items on my to-do list today was to pick up 15 sets of false eyelashes. You know if there are going to be false eyelashes involved, it's going to be fun with a capital F. (No, we won't be putting them on the horses...although come to think of it, that would be Fun!!)

We've also just recently added a new winter retreat in January 2012 at the Double T River Ranch: a Winter Wonderland & Wellness weekend. Because winter is not for hibernating - it's a wonderful time to focus on your well-being. We'll be doing some amazing workouts in Montana's winter wonderland: Nordic (cross-country) skiing is a cardio kick-in-the-pants, as is snowshoeing. We'll be warming up our muscles with yoga, of course. There's a cooking lesson emphasizing healthy eating ideas for when it's cold outside, and we'll learn how to make a warming winter tea brew. And did I mention massage...? So come play in the snow with us, and afterwards get warm and cozy inside, healthy-style! Say you saw it on the Cowgirl Yoga blog and you'll get 10% off if you book before October 31.

Hiking Highlights

It's September but it's still feeling like summer in Montana...I'm looking forward shifting into fall, savoring the hint of coolness in the air, and anticipating a season of pumpkins and cozy sweaters ahead. It's coming: snow! I can't wait. But meanwhile, there are trail rides and hikes to be done, and two more retreats to enjoy this month. We had our annual Eat Pray Love Yoga & Hiking retreat over Labor Day with a fabulous group of athletic and enthusiastic women, who as one of them put it, enjoyed getting their "rears kicked" with all the yoga and hiking. In between we savored EPL themed dinners (Italy the first night, Indian the second, and Asian the third) and sipped wine from Namaste Vineyards. I'm sharing some of the hiking highlights in pictures - as you can see, Montana weather decided to go easy on us. Happy September, wishing you much health and happiness this fall.