The Slow Path is the Best Way

One of my favorite mantras, or quotes that I live by is, “The slow path is the best way.” For me, this speaks to the value of doing things consistently over time for lasting, optimal results. I see the slow path as a lifestyle; a commitment to staying on course rather than expecting immediate results. 

The slow path (evolution) takes time. 

It took me a while to appreciate the slow path. When I started on this journey over twenty years ago, I was attracted to physically demanding dance, yoga, and martial arts practices.

I didn’t have much patience and the thought of meditating made me nervous. I could only manage to meditate for a few minutes after I’d exhausted myself in a power yoga class. Occasionally, I injured myself due to a lack of awareness of my body and improper form.

In 2004 I moved from New York to Boulder, Colorado. Even though I didn’t know anyone there, I felt that this move was important for my evolution. I began studying Tai Chi which became my formal introduction to the slow path. 

In the movie The Matrix there are different scenes where time slows down. Learning Tai Chi was a similar experience, as it felt like everything slowed down. I became aware of every single pedestrian movement and layers of body armor started to melt away. 

I had no idea how much stress I was holding until I slowed down.

Studying Tai Chi helped me discover new ways of tuning into my body. While I still enjoyed pushing myself physically, my internal awareness increased significantly. For the first time I was able to settle into meditation. 

A few years later I was awarded a modeling scholarship by the Rolf Institute of Structural Integration. Rolfing is a form of intensive bodywork that involves manipulating the body’s deep connective tissues for enhanced structural alignment. It’s a form of non-invasive reconstructive surgery.

Since I was actively involved in yoga community, the Rolfing school was interested to see how I would respond to the Ten Series. The Ten Series consists of ten, 2-hour long sessions that focus on freeing restrictions or holding patterns in particular regions of the body.

Rolfing is incredibly intense work, and I would leave each session feeling so exhausted that I would have to lie down for an hour afterwards. The work was targeting various imbalances in my body due to a mild scoliosis, many of which I had never been aware of.  

Much like the effect of Tai Chi, everything slowed down. 

Experiencing the Ten Series showed me how the scoliosis had affected various parts of my body. As I walked through the grocery store after having my feet worked on, I realized that my right foot had been always been partially supinated (when your foot rolls out). 

It felt like I was learning how to walk all over again.

By the end of the series my posture had improved and I even grew a little taller. My yoga practice slowed down and I was able to tune in on what was happening in each pose with greater clarity. Forward bends like Downward Dog became increasingly therapeutic.

This experience opened the door for me to establish my Qigong practice. In 2014 I moved back to New York where I began learning this form of internal martial arts. Standing qigong involves holding postures for 30-60 minutes at a time.

Through consistent practice, I’m able to use this technique for maintaining my spinal imbalances. It took a lot of patience to get to this point. It also helped me navigate the challenges I faced when I moved back to Colorado.

I am very excited to share the next evolution of my journey on the slow path. The best way to stay up-to-date about these new developments is to join my newsletter.

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Mind Your Feet

Boxing with Jordan at Snap Fitness PW

For the past three months I’ve been taking the Monday night Boxing class at Snap Fitness in Pueblo West, CO. Before studying with Jordan I had no formal training and didn’t really know what to expect. I was training myself for the 22 Push Ups Challenge and looking for ways to increase my upper body strength.

Jordan has developed a method that is based on his own training. For the first few weeks I was the only attendee and was very fortunate to receive 1:1 coaching. That level of personalized attention gave me a solid foundation, and I got a taste of how intense that cardiovascular workout can be.

Once I got past the initial learning curve, my body started to acclimate to the sequencing of the drills. And it was very good for my brain to go outside of my movement comfort zone.

I’ve learned that boxing is like ballet, golf, and target practice.

In ballet you learn how to perform various sequences, or what I call “movement puzzles.” Once you put all of the pieces of a boxing drill together, the feeling of connection is much like the zen quality of archery or hitting a long drive.

That powerful feeling is pretty amazing, and when a drill becomes second nature it’s a lot like dancing. It’s also a form of mind-body exercise.

From the yogic perspective, high-energy exercise is an excellent way to engage with the manipura chakra.

In a nutshell, the manipura (a.k.a. solar plexus) chakra is the will-power center of the subtle body. When performed mindfully, exercises like push-ups, kickboxing, and core-work provide a physical way of engaging with this center.

Anodea Judith’s book, Eastern Body, Western Mind is a great resource for learning more about chakra psychology.

There have been days where I’ve had to tap into my will-power center in order to make it to class. Jordan is always very understanding when I tell him I’m tired and he adjusts his format accordingly.

But there are also days when I surprise myself by having more energy than I anticipated. It’s like I always tell people – it’s all about showing up.

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Get Your Evolution On

Master’s Thesis – Kaleidoscopic Katas

Short form of the Wudang Five Animals Qigong

Master’s Thesis – Kaleidoscopic Katas: An Intercultural Somatic Curriculum for Holistic Health

I am overjoyed to announce that my thesis has been approved by the University of Northern Colorado. I have been working towards my Master’s in Dance Education for the past two and a half years. Here is the link to the online publication:

Kaleidoscopic Katas: An Intercultural Somatic Curriculum for Holistic Health

I don’t expect that many people will read all ninety-nine pages of my thesis, but you may find parts of it interesting. Attempting to complete this rigorous program during COVID has been one of the most challenging things that I’ve ever done. I could not have accomplished this goal without the help of the people who I’ve listed on the Acknowledgements page.

The YouTube video is from the final class of the Zoom teaching research workshop.

Abstract

The intent of this research study was to combine three African and Eastern somatic movement practices into a modern dance curriculum. Few studies have investigated the therapeutic value of subtle body awareness in a dance class context. This integrative study combined psychological, physiological, and contemplative pedagogical approaches, which led to the development of a comprehensive five-part workshop with five adult participants. This ten-hour online class series involved learning a traditional Afro-Haitian serpent dance called the Yanvalou, the Tantric practice of Chakra Yoga, and the Five Animals qigong. The original curricular goal was to combine these three modalities into five sequential katas. Due to numerous COVID-related setbacks, the researcher modified the curriculum and examined the relationships within this trinity of movement forms. The following qualitative instruments were used in this multimethod research study: reflective journal entries, participant commentary, a post-study rubric, video documentation, and the researcher’s observations. Pre- and post-surveys were used for quantitative data collection and were cross-referenced for the purpose of identifying emergent themes. The combined result of this data provided evidence of holistic health enhancement, personal empowerment, and altered states of consciousness. This study advanced the somatic application of the Yanvalou by exploring its relationship to the chakras and qigong meditation techniques. It also informed the continued development of a contemplative curriculum that could be utilized by post-secondary institutions.

Kaleidoscopic Katas – 2021

Dance your way to wellness in this experimental research study. Kaleidoscopic Katas is an innovative fusion form that combines somatic elements of Afro-Modern, Yoga, and Qigong. In this 5-part workshop you will learn five sequences (katas) for holistic health enhancement. This study is inspired by twenty years of the teacher/researcher’s lived experience, interest in the sacred geometry of the body, and curiosity about cultivating longevity through spinal health.

Dates: July 27 – Aug 13

Time: Tuesdays and Fridays 5-7pm MST (no class on Aug 6th)

Place: Zoom

Total Cost: $30

What to Bring: Athletic wear, water bottle, journal, and pen or pencil.

Level: This workshop is for adults (ages 18-64) who feel comfortable participating in 90-minute low-impact classes for strength, flexibility and balance.

Emily Seymour Yanvalou
Teacher/Researcher: Emily Seymour is from Camden, Maine. She has been teaching dance, yoga, and martial arts for seventeen years. She has a BA in Traditional Eastern Arts and a 1000-hour Yoga Teacher certification. She is currently working on her Masters degree in Dance Education through the University of Northern Colorado.
Kaleidoscopic Katas: Kundalini
Kaleidoscopic Katas: Yoga
Kaleidoscopic Katas: Five Animal Frolic
Kaleidoscopic Katas: Qigong

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Teaching Philosophy: Emily Seymour

I am a firm believer in the value of alternative education. My parents were public school teachers and I grew up observing their methods. My father was a middle school music teacher and my mother taught elementary school. I witnessed their enjoyment of creative education, their commitment to professionalism, and their bureaucratic struggles.

Growing up, I was recognized as a gifted and talented student, particularly in the Arts and Humanities. I attended young writers conferences, Girls State, and participated in the Odyssey of the Mind program. I was a competitive musician, an active thespian, and studied with world-famous dancers. I feel very fortunate to have had these outlets, as I did not enjoy standardized education.

In high school I wanted to attend private school but that wouldn’t have reflected well on my parents. So I chose the most alternative private college I could find. No grades, no tests – just an opportunity to enjoy my favorite subjects. I took a leave of absence to apprentice with a master teacher and choreographer. Sharing dance and yoga with thousands of children ignited my love of teaching.

I became a dance major at a state university but my interest in Traditional Eastern Arts led me to another alternative college. At Naropa University I experienced a synchronistic connection to my education. Whether I was engaged in a Socratic approach to Survival Skills, practicing yoga infused with philosophy, or learning the nuances of Tai Chi, it all interwove to form a rich tapestry of immersive, creative learning.

My teaching philosophy is rooted in these experiences. I especially enjoy working one-on-one and with groups of students over extended time frames. My yoga training has strengthened my ability to support students and colleagues in a balanced way. I believe in the importance of being thoughtful, disciplined and attentive to details. I welcome opportunities to further develop my skill set while leveraging my background.

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Artistic Statement: Dance – Emily Seymour

I view dance as a medium for life force energy cultivation; it is a matrix for various movement technologies. This feeling of heightened awareness is like an electrical current moving through my body. I have experienced this sensation through movement, music, meditation, and while observing dance.

I’ve been aware of this phenomenon since my early childhood. My father is a musician, and so I asked him why I had goose bumps when I listened to music. He explained that it was an effect of the aesthetic sense, but that felt like only part of the answer. I went searching for more answers, which I discovered through dance, yoga, and martial arts.

The common denominator that wove these modalities together has many names: àse, chi, prana, mana, and pneuma are all used to describe this concept of vital energy.

I was blessed to connect with teachers who furthered my understanding of the conductive nature of dance. One of my primary teachers was dancer, choreographer and anthropologist Arthur Hall. I also completed immersive studies with Yogi Nataraja Kallio and Dr. Avi Ginsberg.  

I dance because it recharges my human battery. For me, the effects of dancing extend beyond the benefits of exercise, lifestyle and diet. This nourishment has sustained me through some of the greatest challenges in my life. It is alchemical, meditative and therapeutic; it is a taste of freedom that I aspire to share in my service as a teacher.

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Self Teacher Study – Plant Nanny

I found this really cute app called Plant Nanny. It helps you drink enough water. It was rated as the best App of the Year in 2013 and has been downloaded over 1,000,000 times. It’s free and slightly addicting, in a good way…

I’ve been playing with this app for a couple of months and I can tell you that it works. So much so that I’ve shared it with 60 people. From the App Store description:

Plant Nanny combines health with fun to remind you to drink water regularly. The cute plant keeps you company every day by living in your phone. In order to keep it alive and help it grow, you must give it water at certain periods of time.

One of the first things I talk with new clients about is the importance of being well-hydrated. One of the reasons people try yoga is because they want to increase their flexibility. Being well-hydrated is an essential first step towards reaching this goal.

Inflexibility (muscle tightness, cramping, etc.) is just one side effect of dehydration. Being well-hydrated has many positive effects on the body and mind. According to the CDC, drinking enough water can help with:

  • Managing body weight
  • Clear thinking
  • Mood stability
  • Regular digestion
  • Prevention of kidney stones

Paying attention to your hydration levels involves paying attention to your body. That’s not always an easy thing to do. Many people find that it’s easier to focus on another person’s well-being, as a way of beginning the process of taking care of themselves.

Nurturing someone else helps them do the very thing they need to do for themselves.

How the App Works:

  1. Start a plant. Select any of the free varieties, pick a pot and a background for it. You can even give it a name.
  2. Enter your body weight and activity level to determine how much water your plant needs every day.
  3. Select your favorite drinking container and pick a water measurement.

Say you pick a glass that holds 8 oz of water. When you water your plant you press the glass icon button. Above the icon is a number. If you need to drink 64 oz of water every day, you’d need to water your plant 8 times a day.

The idea is to drink water at the same time as when you water your plant. Each plant bobs and chirps when you water it. However, if you forget your plant it gets sad and eventually dies. [Hint: Don’t start a plant at night.]

The first time I forgot to water my plant I tried reviving it with my “Drops of Life.” You start with ten drops that be used to help your plant grow faster or can revive a dead plant. None of my plants died but I did waste a lot of Drops trying to resuscitate my sad little plant.

After your plant grows up (takes 1-2 weeks) you move it to your garden where it produces seeds every day. You can use these seeds to buy exotic plants, fancier pots and unique backgrounds.

Plant Nanny teaches you how to take care of yourself through a personalized approach to health and wellness. It also teaches kindness, empathy and self-care.

Interested in learning some additional strategies for staying well-hydrated? Contact me to schedule a free initial consultation.

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Aparigraha: Yoga’s Answer to Streamlining the New Year

Aparigraha Yoga New YearWith the holidays behind us and a new year ahead, this seemed like a perfect time to discuss the yogic practice of Aparigraha.

For me, New Year’s is less about making resolutions and more about getting organized. As a minimalist (who loves to shop) Aparigraha comes in very handy with decision-making. I use it when deciding what to keep and what to let go of. It also helps me determine what I want to bring in to my life.

The yamas and niyamas (morals and observances) are the first two branches of Patanjali’s Ashtanga Yoga. These primary steps offer a self-disciplinary code of conduct that aids in balanced spiritual development.

Aparigraha is the fifth yama. It’s translated as non-possessiveness, or the absence of greed. The objective is to free your mind from covetous thoughts. One way to accomplish this is through the minimalist lifestyle.

According to the Yoga Sutras, when the mind is purified of greed you obtain the siddhi (paranormal power) of remembering all of your past lives. That is, if you believe in reincarnation.

Aparigraha teaches us to take only what we need. It’s kind of like doing an inventory of our lives. It raises the questions of what do we cling to and what is weighing us down? And not just material things (although that’s certainly part of it). We may hold on to:

  • Our identity, or who we think we are
  • People (partners, friends, enemies, children, etc.)
  • Dogmas/Beliefs

Aparigraha is an invitation to release that which does not serve you. Those boxes of papers that you haven’t touched in five years. Clothes that you haven’t worn in over a year. Unbalanced relationships. Former teachings that are no longer relevant.

One word of advice – take your time with this process. It can be difficult to begin and easy to get carried away. Start by asking what can I change? Baby steps are huge with this kind of work. Notice where the sticky spots are. You could also try any of these exercises:

  1. Eliminate Food Waste: In my home we have a weekly menu, where we keep track of what food is in the fridge, which meals are on deck, and when the expiration dates are.
  2. Create a Capsule Wardrobe: Reduce clutter by donating or selling any clothes that you don’t wear. The clothes that you wear regularly form the basis of your capsule wardrobe. [Read: 7 Tips to Help You Create Your Capsule Wardrobe]
  3. Reset to Zero: This is a lovely way to describe what happens to our minds when our home environment is put into order. It’s like hitting a reset button on your mental state – especially helpful before beginning any new projects. [Read: Reset to Zero]

These are just a few ways that you can streamline the start of your New Year. If you enjoyed this article, you might also like:

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A Yoga Joes Holiday Salute

Just for fun, a client gave me a set of Yoga Joes for Christmas.

(It made my day)

By sheer coincidence, I discovered them a week ago. I saw an ad and my immediate thought was:

I want those!

I didn’t know anything about Yoga Joes, I just thought they were great. Turns out they were a Kickstarter project.

Dan Abramson created Yoga Joes to help promote yoga practice, especially among people who might not be likely to try yoga. He hopes to inspire beginners, men and veterans. In one interview he explained:

Because yoga is for everyone, it reaches far beyond the cliche of a skinny, pumpkin spice latte white girl. All kinds of people can benefit from the strength and focus that comes from a good stretch, and I hope people who look at this toy, will consider giving it a try.

It’s the sort of thing I’ll never buy for myself, so it was a perfect gift. I received the original Yoga Joe set, with Headstand, Meditation (a.k.a. Easy) Pose, Cobra Pose, Warrior One, Warrior Two, Child’s Pose, Tree Pose, Crow Pose, and Downward-facing dog.

I really like the attention to detail. And I appreciate the accuracy of the poses, such as how the foot is placed above the knee in Tree Pose. The body type of the models is true to form (observe the shoulders in Child’s Pose:)

It was one of many gestures of kindness from all of the amazing people that I’m blessed to work with. To express my gratitude, I put together a little Yoga Joes salute in their honor.

I had so much fun playing with my new toy. They’ll most likely travel, but these are their starting points.

From our home to yours, wishing you a Merry Christmas and Happy New Year.

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Create Your Own Sleep Retreat in 6 Easy Steps

I just completed a ten day sleep retreat. I didn’t plan it, it just happened. I didn’t realize how sleep deprived I was until I started sleeping 10-11 hours at a stretch.

Last month I struggled with insomnia. I’d wake up at 2, 3 or 4 in the morning and my busy mind would not let me fall back asleep. It was a rough couple of weeks, but it gave me a firsthand experience of what many people struggle with on a daily basis.

To share some stats about sleep disorders… according to the American Sleep Association:

  • 50-70 million Americans have a sleep disorder.
  • Insomnia is the most common sleep disorder.
  • 30% of adults suffer from short term insomnia.
  • 10% of adults struggle with chronic insomnia.

The average adult requires 7-9 hours of sleep. Approximately one third of Americans report that they get less than 7 hours of sleep during a typical 24 hour period. Sleep disorders have been linked to drowsy driving, obesity, and death (due to medical errors).

People are taking steps to address sleeping disorders. Many luxury hotels and resorts have started offering Sleep Vacation packages. In an effort to combat stress, many couples are choosing to sleep alone.

[Recommended Reading: British couples too stressed to sleep in same bed.]

The practice of Sleep Yoga also encourages practitioners to sleep separately. Sleeping alone increases relaxation and allows for a more individualized dreaming experience.

Sleeping alone is one of 6 recommended steps for creating your own Personal Yoga Sleep Retreat. If spending a couple thousand dollars on a weekend getaway doesn’t fit your budget, a DIY home sleep retreat is an affordable and effective alternative.

Step 1: Take a Stay-cation. Give yourself the gift of some quiet time at home. Clear your schedule, and resist the impulse to fill it back up again.

Step 2: Clean your bedroom. Wipe down surfaces, vacuum, wash your sheets. Sort through clutter and donate items you aren’t using anymore.

Step 3: Avoid caffeine. People have different sensitivity levels to caffeine. As a general rule, if your goal is to fall asleep by 10pm reduce your caffeine intake after 5pm.

Step 4: Minimize exposure to artificial lights (this includes screen time). Candlelight or low lights will help you wind down.

Step 5: Bathe before bed. Take a shower or (even better) a bath. Adding a cup of Epsom salts to your bath will relax your muscles and increase your ability to sleep. Put on clean sleeping clothes and relax in bed with the lights off.

Step 6: Sleep alone (if you have the option to do so). It makes a huge difference in the quality of your sleep.

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