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Intro to Pranayama Training Course

“When the breath wanders the mind is also unsteady. But when the breath is calmed the mind too will be still and the yogi achieves long life.” – Hatha Yoga Pradipika

Excerpt from the Intro to Pranayama training course:

My Story

I started practicing pranayama ten years ago. I spent two years studying the techniques and theories. Before then, I’d received a very brief introduction to pranayama through drop-in yoga classes. The intricate breathing practices were interesting, but I was much more attracted to the physical practice of yoga.

When I decided to become a yoga teacher I started learning basic pranayama techniques. Honestly, I didn’t want to do it! I didn’t have much patience and foolishly thought it was too easy for me.

The truth was that the idea of meditation was a little terrifying. I had been working with an anxiety disorder and the suggestion to sit quietly with my own mind seemed impossible.

There’s a saying in yoga: That which you resist is the thing you need the most.

Hindsight being 20-20, pranayama was exactly what I needed. As a kid I was diagnosed with asthma, so my lungs were already weak. A solid pranayama practice would have helped immensely. But my ego was getting in the way of my ability to take care of myself…

My yoga teacher could see that I wasn’t breathing properly. He insisted that I learn the basic techniques. I went on learn the more advanced techniques and over time the theories began to take root. Eventually, I began to experience the more profound, subtle effects of pranayama.

What did I learn?

Pranayama training gave me a great appreciation for internal yoga practices. I also respect the many health benefits of asana practice. Americans have explored this facet of the yoga diamond extensively, due to our appreciation of the athleticism of the human body.

But I will say this…

If you never go beyond the physical practice of yoga you are shortchanging yourself.

The best analogy I can offer is:

If you take a bunch of vegetables, cut them up and put them into a pot, pour water over them but never turn on the stove… and somehow, you’re expecting that it will transform into soup.

Obviously, that’s never going to happen.

The way to light the fire of yoga practice is through comprehensive application and cultivation of the internal practices. It’s absolutely essential to have a well-rounded understanding of all of the branches of yoga in order to make real progress.

There’s a popular misconception that yoga can be anything to anyone, which is simply not true. Not in the traditional sense of what yoga is – a path to Self-realization and union with the divine.

So let’s begin…

For more information please visit: Personal Yoga: Intro to Pranayama Training Course

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Self Teacher Study – Find Your Yoga

When Life Gets Busy Your Practice is the First Thing to Go

One could say that moving falls in the top five life challenges. I’d say that’s a safe bet, just based on the volume of time and energy that moving requires. When life gets busy taking care of ourselves loses priority. Fast.

It’s been a week since I moved into my new home. It still feels like I have a thousand things to do and I’m juggling so many balls in the air. I’ll be so happy when I’m settled in and can get back on track with my practice.

As I’m unpacking I keep pausing in front of the window of my new training space. We just had a late spring blizzard and the beautiful pine tree outside is covered in snow.

I watch as the sunlight begins to shine through the clouds. I’m daydreaming about practicing in my new home.

I had to sacrifice my own training quite a bit this month. It happens. Especially when your home is under construction.

When life gets busy your practice is the first thing to go. – Garrell Herndon, Bodyworker and Yoga Instructor

At times like these I remember some wise words from an Iyengar yoga teacher that I studied with. They always serve as a good reminder to be gentle with myself during times of high output.

I know the work is worthwhile. I’m just so incredibly grateful to have a home training space. It’s a long term dream that requires very particular dimensions of space. I am not a fan of the tiny house movement. Or low hanging ceiling fans. Or big pieces of furniture. I like to move!

I’m getting close to achieving my dream lifestyle: to have a job that I love, to be able to focus on my practice, and create Personal Yoga retreats. I can’t even begin to describe how happy this makes me…

Living my Dharma, one day at a time.

Self Teacher Study – Personal Yoga Training Chart

A Personal Yoga practice gives you the freedom to practice anytime, anywhere. Practicing at home sounds easy enough but it can take years to cultivate your own intuitive, organic practice.

Needless to say, it can be challenging to self-direct your own practice. Having too many choices can feel overwhelming. Without a clear road map you might start avoiding your mat altogether.

When I feel overwhelmed I get organized. I keep a wire-bound notebook on my desk at all times.

I love making lists. All kinds. Grocery lists, “To Do” lists, long-term goal lists, project lists, etc. I love the satisfaction of crossing things off and throwing lists away. I keep the best lists.

Six months ago I started developing my first Personal Yoga training chart (feel free to expand upon it). This organizational tool played an essential role in my recovery from a herniated disk.

Create your own Personal Yoga Training Chart

Step 1: Free Writing

Start by free writing a page of notes. Write continuously until you fill the page. Don’t worry about spelling, punctuation, grammar, etc. Write about your goals. Write about any challenges you might be having with your home practice. It’s okay to go off topic, just keep writing.

Step 2: Movement Vocabulary

On a fresh sheet of paper make a list (!) of exercises. Think about your movement vocabulary. Which exercises will help you reach your goals? What do you enjoy doing?

[The key word here is: Enjoy. One pitfall to avoid is too much structure. Too many have-to’s. Not enough want-to’s.]

How do you want to move?

The level of challenge is up to you. You could include one or two exercises that you don’t necessarily enjoy but would be good for you. For the most part include exercises that you genuinely enjoy.

Step 3: Training Chart

On a third sheet of paper make a chart. On the left side of the page list all of the dates for the next month. Across the top of the page create columns for each exercise that you listed in Step 2.

The number of exercises is up to you. I recommend anywhere from 3-12. Your personal practice can be as simple or as challenging as you want to be. The idea is to pick exercises that you can see yourself doing on a day-to-day basis.

Tracking your daily progress is very satisfying. And a training chart provides you with a record of your efforts over time.

Off Days

Gaps in your training schedule are okay! It’s bound to happen at some point. Life gets busy or takes an unexpected turn. Be kind to yourself on your off days. Trust that you’ll get back on track as soon as possible.

Could you use a little help with with your budding home practice? I’d love to hear about your goals. Book a free no-obligation consultation today.

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Personal Yoga Benefits

Practice, Practice, Practice Alone

I just completed a month-long Personal Yoga retreat so I thought I’d share a few insights while they’re fresh in my mind. I still had my day-to-day responsibilities to attend to but I managed to raise the bar of my practice. I also did a social media fast (well, except for Pinterest – does that count as social media?)

Taking a month to withdraw gave me a much needed break. And it helped to raise my awareness of the challenges of being a modern day sadhaka. A sadhaka is a Sanskrit term for someone who follows a particular sadhana (a spiritual practice or way of life).

According to B.K.S. Iyengar, one of the most famous yoga teachers of all time, a sadhaka uses yoga to gain knowledge, light and liberation. It also helps to purify the body and soul. – Yogapedia

Challenge #1: Practicing at Home

Some of the obstacles of maintaining a home practice are a result of, well… being at home. Home isn’t the gym, or the studio, or any other designated place for exercise. So we have to consciously make it into one, which takes work. I can’t tell you how many times I’ve started my practice only to have a “to-do” flash through my mind.

“Oh I forgot to change the laundry over, put the leftovers away, etc.”

“Darn it, I meant to turn off my cell phone.”

“Oh man, I really need to shave my legs.”

It can be tricky to navigate the transition from housework or home office work to doing our home practice. My best advice is to stay on your mat. You’ll be able to take care of all of these things afterwards.

Challenge #2: Shared living spaces.

If you have housemates or family members around you may have to work at communicating your boundaries.

“I’m going to be practicing from now until such-and-such a time. Do you need anything before I get started?”

“I’d like to practice for the next hour. Could you please use headphones if you want to watch TV or listen to the radio?”

Challenge #3: This path can be lonely at times.

We may or may not have a community (sangha) of practitioners to support us in our journeys. It’s okay though – you’ll feel far more connected, centered and whole after you practice.

Challenge #4: Interruptions

It’s very important to choose a practice time when you won’t be interrupted. The people you live with may or may not realize what you’re doing. I’ve had people walk in and start talking to me when I was in a extraordinarily expansive meditation. It’s incredibly jarring to the nervous system to be disrupted when you’re in that state.

According to the Hatha Yoga Pradipika, “Useless Talk” is one of the 6 Destroyers of Yoga Practice.

Hopefully you’ll remember to turn your cell phone off. You can also minimize unexpected guests or workmen by telling people you work from home and can’t be disturbed.

If you’re thinking about doing a personal retreat or just want to start a home practice, my very best advice is (to echo the words of the master himself) – practice, practice, practice alone. Try to practice when you won’t be disturbed. You can avoid many of these obstacles simply by making good use of your alone time.

As someone who used to dread the idea of being alone, I can tell you that practicing alone is one of the greatest things you can do for yourself. And when you do your sadhana (translation – good for you) you’ll have more than enough energy to extend to others.

Personal Yoga Retreats

Last night I trained in a temple of clouds. The gentle currents of air mingled with the sounds of water. I watched two young mule deer peek their heads above the long grasses in the nearby field. In the distance a billowing cumulus tower ignited with flashes of lightning. The blazing sunset warmed my back as I moved and stretched my body.

Summer training season is here.

I love training outdoors. As much as I appreciate the privacy of an indoor space, as soon as the weather allows I like to go to the park, trail or playground whenever possible. In public spaces there’s usually an audience, but most people are nice. Like the elderly lady last night who said, “Thank you for the entertainment.”

Summer training season is a wonderful time for Personal Yoga retreats. These experiences replenish and refuel my whole being. It’s not just exercising – it’s the whole lifestyle. Eating alchemical food, feeling GREAT and laughing a lot.

Have I mentioned that I love my life?

This is not the kind of thing that you can teach in drop-in classes. It’s means taking a whole day to focus on eating, meditating and training. That’s my life – I create my own personal yoga retreats. I’ve been doing this for over five years now. I just enjoy feeling awesome and is this is how I do it.

It’s definitely possible to do this for yourself. You just have to carve out some space in your schedule and do some basic preparations, such as:

Clean the house
Clean and groom your body
Get your “to-do” list in order
Stock the fridge with delicious and healthy food

All of this will help to minimize distractions. Once you’ve cleared your slate start your Personal Yoga retreat nice and slow. Turn your phone off (or just don’t answer it). Cook with superfoods. Take some supplements. Drink lots of fluids. Move in ways that your body and mind enjoy. Rest when you’re tired.

If you’d like some help with designing your own Personal Yoga retreat I’d be happy to speak with you. I offer free no-obligation consultations in person, by phone, Skype or Facetime.

Self Teacher Study – Freedom Yoga Immersion Part II

This is the second half of my review of Erich Schiffmann’s Freedom Yoga Immersion. As inspiring as this online course was I did see a few red flags along the way. To be honest, I almost stopped watching at Day 4. But I pushed through and remembered to use what works and leave the rest. Here’s what I left behind and what I’ll take into the future…

#1: Watching Television. At one point a student asked if it was possible to practice “being online” while watching television. Schiffmann said yes, but I do not recommend watching television.

#2: The All One/One Love lectures had a heavy New Age-propaganda spin to them. I detected elements of “idiot compassion” (a phrase coined by Chogyam Trungpa) and the psychological warfare tactics described by KGB defector Yuri Bezmenov.

#3: The Milarepa Necklace. Schiffmann was seemingly unaware of the implications of wearing an image of this Tibetan yogi and sorcerer. This is not to be taken lightly. Not from anyone, not even an eccentric long-haired hippy.

#4: Food/Vegetarianism. I do not recommend attempting to replace food with love. Love is an emotion. You have to eat to survive. What you choose to eat has a direct impact on your physical and mental health.

#5: Free Will. Schiffmann believes that the best use of free will is to not use it. When it comes to spiritual practices it’s very easy to get lost in the “follow the leader” mentality. Handing over your free will to whatever you believe might be your intuitive connection to the Divine… well, that requires a high level of discernment, training and self-cultivation.

The Slow Path is Best

Learning how to engage with your intuition takes time. Traditionally, a guru and an aspirant would test one another over ten years before entering into a formal student-teacher relationship. I would suggest taking this same approach with your intuition. We’re talking about unraveling a lifetime of habituated thought patterns in order to understand who you are. And that’s just the beginning!

By all means, connect with your intuition through your body. Practice letting go in savasana (a preparation for dying). Get comfortable with feeling open, expansive and unguarded. Practice listening to your inner guidance in this relaxed state. Ask for guidance that is in alignment with your highest good. Connect with your desire to know.

Something’s going on here, … ,

Little Dharma Sessions

Coming back to what worked. I’m so grateful to have been able to take this training for free. The two parts that were most helpful were Schiffmann’s encouragement to:

Write more. I so appreciated the recommendation to jot down my on-the-mat inspirations, and to continue writing articles. He called these practices “good little dharma sessions.”
Do my yoga with people. This idea challenges and inspires me so much that I’m thinking about offering a class that includes a free-form practice component. To explore my own take on Freedom Yoga.

I highly recommend this course to anyone who is interested in developing their own yoga practice.

Body as Clay

Imagine holding a ball of clay. It’s damp to the touch, cool, heavy for its size. Press your fingers into the surface. They leave a slight indentation. Press again and again. The outer layer begins to soften from the warmth of your palms. The surface glides with the motion of your fingers. Your hands grow tired but you keep working. The middle layer softens but the inner core remains solid. You dig in to reach the center, pulling the ball into new shapes. The clay is pliable, ready to be molded.

It’s the same with warming up our bodies in yoga, where we start with gentle poses before diving into more dynamic ones. With class sequencing the basic rule is to warm up for five minutes in an hour-long class. A personal practice allows for much more flexibility and the freedom to decide how long you want to warm up on any given day. Which is, in my humble opinion, absolutely essential.

A proper warm up is a very personal process.

Most adults have developed some level of compression in their bodies, either from an active or an inactive lifestyle, or simply from the continuous gravitational pull of the planet. Yoga helps to realign our bodies into a state of balanced, expanded strength.

Think about your normal routine: which “postures” do you spend most of your time in? Sitting, standing, sleeping, and any number of repetitive movements all create imprints on your body-memory. Stress patterns (physical and emotional) are another factor, as well the effects of diet and lifestyle. Sam the carpenter would do well to warm up in a way that is very different than Susie the weekend-warrior-waterskiier. While Sam might need to warm up for forty five minutes, Susie’s ready to dive in at the ten minute mark. No matter what our level of experience may be we all have our own unique learning curve.

One other thing about the importance of warming up – consistency is KEY. Even five minutes a day is going to make a huge difference. What doesn’t amount to much is dabbling here and there. It’s like the clay ball analogy; if you stop working the ball loses its malleability. Starting over is okay, but when you decide to gain some traction you’ll be amazed at the progress you can make.

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Personal Yoga Benefits

Are you thinking about starting a Personal Yoga training program? If so, this is a great article to read before we meet for your FREE initial consultation. It’s based on real-life accounts from former students who have experienced the many benefits of a Personal Yoga training program.

How will my life improve from training with Emily?

You may experience any or all of the following benefits:

Feel more comfortable in your body
Stronger, more flexible, more at ease
Less pain, increased mobility
Increased self-esteem
Improved posture, healthier

Some senior students have even reported growing taller!

You may also feel:

Calmer, happier, kinder
Relieved, grateful
Empowered
Sexier
Less anxious
Less angry or frustrated
Confident, knowledgeable

One student remarked how my approach is like a teacher training. It’s true, as I do provide teacher training-level information at a fraction of the cost!

I believe that everyone who wants a solid yoga training should have access to this information, so they can learn how to do their own life-long, sustainable practice.

Studios will sometimes offer “unlimited” yoga specials. What I’m offering is the ultimate form of unlimited Yoga – the ability to practice anytime, anywhere!

If you’re interested in learning more about the many benefits of Personal Yoga I’d be happy to schedule a phone call or meet for a cup of tea. I look forward to speaking with you!

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Personal Yoga Retreats

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Yoga WOW

Long-term consistency trumps short term intensity. – Bruce Lee

Have you ever wanted to try a yoga class but wasn’t sure if you’d like it? Or maybe you held back in a challenging vinyasa class because you didn’t want to burn out? Ever wish you could take a yoga class that gave you a road map to follow?

Enter the WOW. I’m pleased to announce that I’m rolling out a brand new class series this summer. The Yoga WOW (Workout of the Week) is a customized class that I’ve designed for Integrate CrossFit in Salida, Colorado. Inspired by the CrossFit WOD model, this class is great for yogis and CrossFitters alike.

Yoga WOW is not a typical gym-yoga class. If you’ve ever seen a CrossFit facility you know that it isn’t an average gym. While gym-yoga classes tend to be promoted as a supplement to other exercise routines, Yoga WOW is designed to support you with creating your own yoga practice!

What happens in a Yoga WOW? Each class is one hour long. Students arrive a little before the class starts and begin warming themselves up. We’ll chat for a few minutes about the WOW list of exercises. The list is posted in the gym and on my Facebook and Twitter accounts for students who want to do their own Home WOW. Each month has its own theme that focuses on a primary category of poses. There’s no one-size-fits-all method when it comes to yoga, so this class includes plenty of variations to choose from. The general class structure includes:

5 mins Warm ups/Introductions
5 mins breathing
15 mins sun salutations
15 mins WOW poses
- Peak Pose of the Week
5 mins cool down
5 mins corpse pose
5 mins meditation

The goal of Yoga WOW is to give students a basic outline of a personal practice. Once they get familiar with the format they can start playing with variations and designing their own sequences. Over time a personal practice becomes a choose your own adventure experience!

Want to learn more about designing your own Yoga WOW? Book a FREE no-obligation consultation today.

Personal Yoga FAQ’s

Thinking about starting a Personal Yoga training program? I’d love to help you and would be happy to answer any questions that you might have.

Who are Personal Yoga sessions for?

All levels of practitioners can benefit from Personal Yoga. Whether you are brand new to Yoga, have some experience, or are a certified instructor, Personal Yoga sessions will help you take your practice to the next level.

How long is a session?

A session usually lasts one hour. If you would prefer a longer or shorter session I can adjust my rates accordingly.

When do sessions happen?

Mid-mornings, afternoons or early evenings. I’ll work with you to find a time that is a good fit for your schedule.

Where do sessions take place?

I can travel to your home or I can reserve a private studio space.

What happens in a session?

We’ll check in about your progress and discuss what we’ll be working on that day. We’ll start with a brief meditation and then go through your sequence for that day. Each session builds upon the previous one, so we might review some content before moving ahead. I’ll offer modifications and adjustments, and will answer any questions that you might have. We’ll conclude with the final resting pose and then chat for a bit afterwards.

What are some of the advantages of Personal Yoga sessions?

Personal Yoga sessions have far fewer variables than drop-in classes, where the teacher has no way of knowing who will be there. So classes are constructed with these variables in mind and you might receive a few adjustments and corrections. Personal Yoga sessions are planned with YOU in mind as well as your ability to practice each pose or technique accurately. You’ll be amazed at the progress you can make in this kind of focused learning environment! For more information visit: Personal Yoga Benefits

Is there anything I should know about training with you?

Consistency is key for your success, so I recommend taking one or two sessions a week for maximum benefit. I do require that students practice on their own between sessions (same as if you were learning a musical instrument). My advice to anyone who is considering my services is to decide if they are ready to make that level of commitment to themselves.

Do you offer Personal Yoga sessions for two or more people?

Yes, I also offer semi-private sessions for groups of 2, 3 or 4 people.

I’m an intermediate student and I’m interested in the Level Two training. Do I have to take the Foundations course?

I encourage everyone to start with the Foundations program. This is part of my commitment to your safety and wellbeing. With so many styles of yoga nowadays I want to make sure that we are on the same page. Depending on your ability level you might complete the program in less than ten sessions, or else you might benefit from additional sessions. We can discuss these options in your initial consultation so as to find the best course of action for you.

What should I do to prepare for a session?

Before your first session I’ll send you some information about how to prepare for yoga. I also encourage you to warm up on your own before each session.

How much should I practice between sessions?

As much as possible! Every day would be ideal – even just for 10 or 15 minutes. If you can’t practice every day then aim for every other day. The more you practice the more you will progress.

Something has come up and I need to reschedule our session – is that ok?

Certainly, and as much advanced notice as possible is always appreciated. Please note that I have a 24 hour cancellation policy.

What are your rates?

Please visit the Pricing page for more information.

Have more questions? Book a FREE no-obligation consultation today.