Yoga for Fatigue as the Season Changes

Summer has said it’s last goodbye for the year.  The crispness and color of fall is upon us. With the season change comes the very real problem of fatigue for many who live in northern climes.  It’s one of the more overwhelming symptoms of seasonal affective disorder and a troubling symptom for many as the hours of daylight fade.

Fatigue can have different qualities.  It may feel physical (more muscular) or physiological (shortness of breath, no “mo-jo”, lethary) or cognitive (presenting as difficulty concentrating and processing information).  It can be mild at one end of the spectrum or bone-numbing and paralyzing at the other extreme.   A dandelion scattering its seeds is symbolic for the scattering of energy that comes with fatigue.

The ancient yogis devised models for understanding human energy and how to transform it.  We can use these ancient models for the fatigue that comes with the season, health conditions, treatments, grief, or other factors that cause fatigue.

Breath-centered postures, breathing practices and relaxation/meditative practices have the greatest potential to help us transform fatigue.  We can choose postures that build energy, adapt the breath in postures to awaken and nourish, or use breathing practices that feel awakening when we are tired or calm us when stress is depleting our energy reserves.  We can also use yoga to become more sensitive to when we need more energy-conserving practice like relaxation or meditation.

Here are 5 ways to get started with yoga practice tools to transform fatigue:

  1. Awareness – track your fatigue level, stress level, work hours, leisure activities and lifestyle habits such as exercise and diet for 1 week to see if you notice any trends
  2. Asana – do a short practice of 1 – 3 postures to get going in the morning.  Lengthen your breath over 4 – 6 repetitions of the posture.  Standing postures are the most energizing but if your energy is really low, you may need to do something on your back or in a kneeling position.
  3. Breathe – when energy is low but you need to be present or productive, do 12 full deep breaths with Inhale = Exhale and a short 3 sec pause after Inhale.  An example is:  Inhale 6 sec, Pause for 3 sec after Inhale, Exhale 6 sec.
  4. Meditate – spend about 5 minutes visualizing light moving to every part of your body, especially the heart space, center of the head and hands and feet.
  5. Breath-infused Relaxation or Nap – systematically work through the body, sending a deep breath to each major part of the body (R arm, R leg, L leg, L arm, center of the head, center of the chest, belly, abdomen).  Do 1st round with 1 breath, 2nd round with 2 breaths, 3rd round with 3 breaths.  Continue until your body feels suspended in a deep state of relaxation and rejuvenation.  Spend 5 – 10 minutes in this rejuvenation.

Fatigue is often transformed more by a variety of short practice tools that are “do-able” and not too energy-consuming than a monster practice. As your reserve of energy improves, you may be able to exercise more or add stronger yoga practices or begin to work with breathing practices that build your energy reserves.  A yoga teacher or Yoga Therapist trained in the Vedic models of human energy can help you out.

It’s important to work with your health care provider if symptoms of fatigue feel overwhelming or are new without any discernible reason.  If you have trouble functioning at work, home or in your volunteer work, your personal relationships suffer, and you have significant feelings of depression as a result of the fatigue, it’s time to talk with your doctor.

As you move toward the winter solstice, use your yoga practice to support and nourish steady energy and to transform fatigue when it presents itself.

Transition and Transformation

Change in our life comes in many different ways.  Sometimes we plan for the change.  A retirement, career change or getting married are examples of things that we often consciously choose.  And then some changes blow in like a strong wind taking with it any sense of order and stability.

There are many teachings in the ancient tradition of yoga for transforming through life’s inevitable changes.   Some of the most profound and useful teachings on change come from the Yoga Sutras of Patanjali.  The teachings most helpful center on our relationship to attachment and aversion, understanding what causes suffering, how to free ourselves from suffering and staying centered in regular practice that is suitable for us as individuals.

Radical and deeply shocking changes may require the simplest yoga tools possible.  It may be a very basic but comforting posture infused with a long exhale.  It may be simply trying to extend your exhale to try to fall asleep.  It may be extending the breath in the morning as you first wake up to try to get more clear-headed to face the day.

Whether changes is radical or planned, yoga can be profoundly useful in helping us build our prana shakti or vitality so that we are strong and stable in body, physiology (especially our immune system) and mind.  We build prana shakti through postures and breath practice (pranayama).  We can then use our vitality to work with the more difficult aspects of change including thoughts, feelings, attitudes and behaviors that create suffering around the inevitable changes that life brings our way.

When unexpected visitors come to your door, welcome all knowing that you have the tools to be present, open and grounded.

Profiles in Resilience: This is What Resilience Looks Like

by Julie Bonasso Krolczyk

“What will you do today to keep loving, to keep moving, to keep growing?”

I was deeply moved by my amazing sister-in-law who perfected her first paddle board headstand last weekend at our home.

But what REALLY inspires me about Katie is how her physical strength is representative of her inner strength. Not so long ago she lost her husband to pancreatic cancer and suddenly found herself a single mom to 4 children.

How did Katie choose to handle this massive curve-ball? By leading with her heart in the following ways:

She takes her children on remarkable camping vacations to beautiful places and spaces.
She creates incredible memories in the mundane and in the special.
She writes daily.
She hikes the Appalachian trail.
She cries.
She gets angry.
She embraces life.
She asks for and accepts help.
She honors imperfection.
She loves.
She builds bonfires for friends and family.
She does headstands.

Katie is an incredible example of how we can be resilient in a time of tragedy; how we can find joy in the face of sadness; and how to keep moving even when the weight of grief weighs us down.

The cool thing about resilience is that it isn’t a one-size fits all concept. Headstands may not be your jam, but perhaps swinging on a hammock enjoying the breeze is? Or reading a book? Or preparing a meal? Or snuggling with kids? Or serving at a soup kitchen? Or picking fresh herbs? Or calling your mom?

Or ….? Or ….? Or ….?

We can CHOOSE to create our own mini miracles every day to deal with life’s curve-balls.

What will you do today to keep loving, to keep moving, to keep growing?

 

Julie Bonasso Krolczyk is a health and wellness coach with 15+ years of experience coaching professionals in lifestyle behavior change: Stress Management, Nutrition, Exercise, Relationships and Career.  She sees clients at 5 Koshas Yoga & Wellness in Wausau, WI. If you would like to share your story about resilience and inspire others, contact Julie at julie@revealyourpower.com to be featured on the 5 Koshas Yoga & Wellness blog.

Novice Yoga Anxiety

by Janie Martin

“If you wish you were more flexible or more relaxed, give yoga a try. If you are nervous about going to a class, go with a friend. If people with serious diseases can participate and enjoy it, so can you.”

Joining a Yoga Class

One of the things on my long list of desired post-retirement activities was to join a yoga class. Several people had recommended this to me; and I heard and read good things about yoga for both building flexibility and improving balance. Those abilities deteriorate as we age, so the potential benefits were obvious. All the same it took a bit of guts to go to the first class.

Joining an activity where most people have been participating as a group for a while is a little intimidating. There is the factor of feeling out of place, fear of not being able to learn or keep up, or becoming a laughingstock.

But all it took was one class for me to feel at home and know that I was going to both benefit from and enjoy participating. The group was welcoming and warm, and the instructor immediately put me at ease. I went from hiding in the furthest corner of the room to being comfortable in the first row within two weeks.

Find A Type of Yoga You Enjoy and a Teacher Who Can Adapt for Your Needs

There are several different types of yoga, so you might need to experiment a little to find what is best for you. There are even “chair yoga” classes for those who have balance problems or difficulty with kneeling postures.

When I moved to Wisconsin I hated to leave my old class and instructor, but luckily I immediately found a class with an equally good instructor. And the diverse people in my new class have become friends like my old classmates were.

We all have two things in common; we were able to summon the courage to try class for the first time; and we all find the activity beneficial. Other than that we are all different – some in great shape, some a bit rust-bound and some who have not done any physical activity their entire lives. Some wear old sweat pants and loose t-shirts; some have slick exercise clothing. We all fit in, and we all encourage each other.

Some class members have some physical limitations, but the instructor is good at modifying the activities so they can fully participate. Some have what the instructor cheerfully calls “cranky” knees or a shoulder that doesn’t want to cooperate – but she continually urges us to stay in the zone of halfway between easy and hard effort – a perfect way to avoid injury but still benefit from movement. I always leave feeling better than when I walked in.

Classes with Camaraderie, Not Competition

Now that my husband is retired, he too goes to a class – one targeted for men with a male instructor. Using our bodies in class, the focus is on celebrating what we CAN do, not on what our bodies won’t let us do. There is no scorekeeping, no competition, and no comparisons. Chatter before class is about gardening, families, and hobbies. There is a lot of laughing, and those who miss class are warmly welcomed back after vacation or surgeries.

You Can Do It

So here are my thoughts for you if you have ever considered yoga. If you wish you were more flexible or more relaxed, give yoga a try. If you are nervous about going to a class, go with a friend. If people with serious diseases can participate and enjoy it, so can you.  If a class member who told me she is seriously in a battle for her life can give it a try for the first time, so can you.

Namaste!

Janie Martin is retired and a student at 5 Koshas Yoga & Wellness.  She tends her horses and cats and writes in western Marathon County.  

Staying Connected to Your True Self Through Practice & Detachment

By Karey Krampota, RYT-200, Certified Viniyoga Wellness Instructor

“In Yoga Sutra I.12, Patanjali explains that to achieve a state of yoga, or focused concentration, one must utilize both practice (Abhyasa) and detachment (Vairagyam). Practice and detachment are two of the very first tools Patanjali offers to help in this process of refining the mind toward clearer perception and a deeper connection with your true self.”

For a while now, my thinking pattern was directed by and committed to attachment and with-holding from regular practice. I was attached to my thoughts, feelings, body, mind, relationships, experiences, and surroundings. If you can relate to this pattern, then you may also experience what I did. My thinking pattern was interfering with my practice, my mood, and my ability to be fully aware. Holding on to my thought pattern of attachment and inconsistent practice caused me to be distracted, disconnected, unfulfilled, and untrue to my self.

Practice and detachment work together. Without one, the other does not progress. To break my thinking pattern, I recommitted to practice and to my goal of a more focused, present, and peaceful state of being. My practice is a combination of asanas, breath practice, and chanting.

By combining these, I’m able to quiet my mind and focus my attention, taking me closer to my goals. I also have started to implement the discipline of letting go of the thought patterns and habits that are standing in my way.

How can you begin to learn and experience the benefits of practice and detachment? Here are a few tips I’ve found helpful.

1. Identify attachments. Can you identify attachments that are affecting your mood or ability to be fully aware? This is a good starting point for knowing where to focus when you commit or recommit to your practice.

2. Shift your thinking patterns. This takes time but being aware of your patterns is a good step. Shifting my thinking pattern to practice and detachment has taught me to do things to the best of my ability and to not be attached to the end results of my actions.

3. Move on from holding on. Whenever I have negative thoughts or feelings, I move on instead of holding on to them and allowing them to take hold of my current state of being.

4. Focus on the bigger goal. If something doesn’t go as I anticipate, I continue to move toward my goal without the results altering my true self.

5. Breath. My breath is my connection to my internal quiet space and my external being. It is my source to the stillness and peace within my mind. While breathing with this Sutra 1.12 in mind, I focus on what supports me and let go of what doesn’t. As I inhale, I bring my awareness to anything within that serves my goal, such as patience, strength, courage, clarity, and wisdom. As I exhale, I let go of what no longer serves me or my goal, such as doubt, anxiety, distraction or negative thinking. I try to concentrate on the process and journey of my goal, releasing obstacles or anything else that is no longer serving my soul or goal. After I have completed a good amount of breaths, I begin to return my awareness to my body and my surroundings. Reminding myself that through regular conscious breath practice, my true self is always there, unaltered and unchanged.

Incorporating Sutra 1.12 into my life has reconnected me to my deepest layer, where I can be present, focused and intuitive with my true being. This has been my goal for a long time, slowly keeping this Sutra to heart in order to make steady progress. To remain unaltered and unchanged by my current experience and remain true to who I am.

Source for Opening Quote: https://www.yogajournal.com/yoga-101/decoding-yoga-sutra-1-12-embrace-the-value-of-practice-and-non-attachment 

Karey Krampota, RYT-200, is a recent graduate of the River Flow Yoga Teacher Training School at 5 Koshas Yoga & Wellness.  She teaches Toddler Yoga, a chair yoga class and subs for various classes at 5 Koshas Yoga & Wellness.  She also works on customer relations, marketing and promotion.  

Tips For When Life Slows You Down

By: Julie Bonasso Krolczyk

“The Power of the Pause” – Shannon Sommerling

Are you dealing with physical or emotional pain and have had to slow down? Are you tired of being frustrated? Not sure how to move forward?

I recently was sidelined from physical activity for 3 months due to a back injury.

Here’s what I learned – just as in a yoga pose, there is strength in stillness, resilience through releasing (what doesn’t serve) and wisdom 
from wonderment.

TIPS FOR WHEN LIFE SLOWS YOU DOWN:

1) Change the Narrative – Our thoughts create our actions create our life. When we have self-limiting beliefs, we engage in self-limiting behaviors. When we change our inner critic to self-love, and change our limiting beliefs to the power of possibility, we start to act differently and feel better. Catch your inner-critic and ask: Would you say those same words to a child? If not, change the story you are telling yourself.

2) Practice Gratitude – When we are grateful, we are not resentful about the things we have lost nor are we worried about the future. Every day, write down 10 (TEN!) things you are grateful for during the day.

3) Look Within – What needs to be released in your life? Is your pain associated with something you are holding on to that is no longer serving you? What is God/Universe saying to you? “Slow down and listen.” Be honest with yourself. What is the downtime trying to teach you?

4) Find New Ways of Coping – All of my normal strategies (yoga, spinning and hiking) were not available to me. I thought – what do I do now? Find new ways to de-stress: Meditation, Prayer, Deep Breathing [INSERT YOURS HERE!]

5) Seek Support – Isolating yourself can give you a short burst of temporary respite, but in the long run, you need the encouragement of others to keep moving forward. Reach our to your tribe – your partner, your friend, your community. They love you and want to see you thriving.

Julie Bonasso Krolczyk, is a Certified Health and Wellness coach with 15 years of experience coaching individuals on lifestyle behavior change:
Stress Management, Nutrition, Exercise, Relationships and Career.  

You can see her for individual health and wellness coaching at 5 Koshas Yoga & Wellness.

Learn more about Julie and her services at: http://www.5koshasyoga.com/wellness/health-wellness-coaching/.

Yoga for Cancer Treatment and Recovery

The ancient tools of yoga can help you feel your best through cancer treatment and assist in helping you reclaim your life after cancer.  Yoga can help with side effects from medically essential and life-giving treatments.  Yoga can be adapted to provide relief for nausea, fatigue, constipation, sleeplessness, anxiety, depression, “chemo brain”, and neuropathy.  Feeling more like yourself after treatments is often a side benefit of developing a personal yoga practice.

Yoga for YOU

Yoga therapy uses therapeutic application of the tools of yoga to help you address issues that are especially problematic during treatment and post-treatment.  Based on your interest and need, simple practices are developed to help you address specific issues.  Yoga practice might include yoga postures, breathing practices, guided relaxation, sound, meditation or other practices.  There is no “one-size-fits-all” yoga approach when it comes to the type of cancer, the treatment side effects or the recovery.  Let’s address a few common concerns.

Nausea

Nausea is a common side effect of chemotherapy treatment.  A therapeutic yoga practice might be very simple in the days following a treatment.  Prop your head and chest up with pillows or cushions in bed or on the couch.  Breathe in and out through the mouth, focusing on a long exhale.  On the inhale, direct your attention into the navel area.  On exhale, focus on directing your attention down through the pelvis, legs, feet and toes.  You might even try a quiet sound on the exhale such as “haaa”.  Some patients benefit from a curled tongue inhale and a long sighing exhale.

Anxiety Tool: The Calming Breath

Breathing techniques are especially helpful for many treatment symptoms.  Anxiety around the diagnosis or treatments is very common.  Here is a simple breathing technique to try to create some calm when thoughts and emotions are taking away your calm.

Sit upright in a chair or rest back on the couch or in bed.  Inhale with ease, pause for 2 – 3 seconds and exhale smoothly. Do this for 6 breaths.  Continue the same pattern and make your exhale 2 – 3 seconds longer than your inhale.  Do this for 12 breaths.  Then gradually allow your breath to settle back to normal.

Care and Tending of the Immune System

One of the most important self-care strategies for cancer treatment and recovery is caring for your immune system.  A tailored yoga practice does this by reducing stress, improving sleep and promoting better digestion.  Yoga, along with nutritious food, adequate sleep, regular exercise, social support and other therapies, promotes the optimal functioning of your immune system during and after treatment.

A Yoga Therapist or yoga teacher who specializes in cancer care can help you through different phases of treatment and recovery that may present different symptoms that keep you from feeling your best.  Seek out specialized help to feel your best and integrate all that’s happened to you.

Ahimsa (Non-Violence) and Communication

Feeling connected to other people is a fundamental human need. Research for decades has shown that babies will fail to thrive if emotional connection is missing, despite having all physical needs met. Susan Pinker has a TED talk titled The Secret to Living Longer Might be Your Social Life, which describes how social ties extend life spans in blue zones, areas in the world where a notable percentage of people live past the age of 100.

How can we cultivate more and deeper human connections? The yoga sutras have something to say. Chapter 2 of the Yoga Sutras takes us to the deeper practice: control of thought forms and study of the mind, Raja Yoga. In this chapter, the eight limbs of yoga are introduced.

2.29  yama-niyama-āsana-prāṇāyāma-pratyāhāra-dhāraṇā-dhyāna-samādhayaḥ-aṅgāni

The eight limbs of Yoga are social ethics, personal observances, physical discipline, expansion of prāṇa through mastery of the breath, focusing attention away from external objects, choosing what to focus on, maintaining the focus, and assimilation of the object of focus. 

Physical practice is noted (asana); it is only one of the eight limbs of yoga, though it gets the most attention in our culture. The first limb, yama, provides guidelines for dealings with others and the second (niyama) in the list instructs us on developing ourselves. I’d like to focus on the first limb, yama, the teachings for social ethics:

2.30  ahiṁsā-satya-asteya-brahmacarya-aparigrahāḥ-yamāḥ

The social ethics are non-violence, truthfulness, non-stealing, moderation to serve the pursuit of the Absolute, and absence of greed. 

In my life I’ve noticed, if I’m focused on non-violence (ahimsa), the other social ethics are more accessible to me.

But what does that look like, ahimsa, non-violence? Is there a way I can actively cultivate something that is non-action?  Frustration!  We are creatures built for action! At the surface level, non-violence is abstaining from action. I won’t hit, bruise or kill another being. This is at the level of the physical where I can easily recognize this sort of violence. It leaves a mark.

We are also familiar with the violence of some words, when we hurl insults like rocks with the intention to hurt at the level of feeling. So much more clever than the primitive use of sticks and bullets. Certainly I am practicing ahimsa if I keep it to myself when I’d like to take a verbal jab.

It can be harder to recognize the violence in the thinking that precedes the judgment, and the harm that does to the relationship and to me, as these thoughts live in my head.

Judgment is so acceptable in our language. Sometimes we disguise this as the language of improvement. If I don’t tell him (or myself) what is wrong with him (or me), how will anyone be motivated to change?

Much judgment is built right into our language. The verb “to be” is rarely used alone and quite frequently followed by a judgment. “She is so insensitive” is used as commonly and casually as “she is tall,” as if we could see inside another person. And when I tell myself the story that I know how you are, it justifies my retaliatory reaction.  Dr. Brene’ Brown writes, “Dehumanizing always starts with language.”

I’m interested in communicating more mindfully, at the least, questioning my first reaction. How can I move from my judgment to a space where I have the chance to connect more deeply with another human being? Slowing down, I can check what I have perceived, watch my thoughts and choose my response. Each step provides an opportunity to practice ahimsa.  These active choices allow me to abstain from violence, and possibly, cultivate deeper human connection instead.

Mary Kluz, RYT-200, has been actively teaching yoga since 2015 and is part of the faculty for the 240 hour River Flow Yoga Teacher Training. She is an Associate Professor Emerita, University of Wisconsin-Extension. Mary is offering workshops on Mindful Communication, September 15, 2018 – 8:30 AM to 12:30 PM and September 27, 2018 – 12:30 to 4:30 PM. Her yoga classes on Thursdays (5:30 pm) and Fridays (5:00 pm) are focused on stress relief and centering.

Sweet Dreams: Yoga for Better Sleep & Daytime Energy

“When sleep escapes you and drowsiness and fuzzy thinking are your daytime companions, it’s time to evaluate what action you can take to improve sleep.  Mind-body practices, including yoga, can improve sleep and daytime energy.”  

The roots of sleeplessness may be related to age, stress, hormonal changes, pain, digestive distress, anxiety, depression, sleep disorders, other health issues, treatments, medications, exercise (lack of or timing), diet, or lifestyle.  Yoga is especially helpful for reducing symptoms of stress, anxiety, depression, digestive distress and menopause that often make it difficult to fall asleep or interrupt sleep. In addition, yoga can be used to reduce daytime fatigue caused by poor sleep.

The tools of Yoga Therapy are skillfully applied based on the characteristics of sleeplessness and resulting fatigue.  Some people have trouble falling asleep.  Others wake in the middle of the night.  A common pattern that arises with age is early waking.  And some individuals sleep for 8 hours yet never feel rested and refreshed.

Yoga Therapy tools that may be used for sleeplessness include yoga postures, breath adaptation in the postures, breathing practices, guided relaxation, meditation, or sound.  The tools of yoga can be applied for your particular pattern of sleeplessness and might include:

  • Setting the stage for better sleep with exercise, nutrition and yoga techniques
  • Yoga techniques for falling asleep
  • What to do when you wake during the night
  • What to do if you experience waking early
  • Quick and easy techniques for dealing with daytime fatigue
  • Changing your relationship with your sleeplessness.

An important aspect of Yoga Therapy is to better understand what helps and what aggravates a particular condition.  Through newfound awareness, we can apply the highest value yoga tools in efficient and effective ways to improve your life.  Being able to fall asleep or having better daytime energy can drastically transform productivity and overall enjoyment of life.

One of the most common experiences of sleeplessness is not being able to fall asleep because of stress and repetitive negative or worrisome thoughts.  Some movement with adapted breathing may be helpful right before bed.

Try Apanasana (Gas-Relieving Pose) right before bed to relax, relieve any digestive distress and stretch your low back.  You can do it on your bed or on the floor.  Repeat the posture 6 times, lengthening your exhale every 2 repetitions.

Try Yogic Sheep Counting Method right before bed or if you wake during the night. Do the technique either in a seated position or relaxing on your back in bed:

Inhale 1 second, Exhale 1 second X1
Inhale 2 seconds, Exhale 2 seconds X1
Inhale 3 seconds, Exhale 3 seconds X1
Inhale 4 seconds, Exhale 4 seconds X1
Inhale 4 seconds, Exhale 5 seconds X1
Inhale 4 seconds, Exhale 6 seconds X1
Inhale 4 seconds, Exhale 7 seconds X1
Inhale 4 seconds, Exhale 8 seconds X1

Repeat this exercise for several rounds until you feel sleepy.

Whether you need better sleep, more sleep, or better energy during the day, your yoga toolbox has options for skillful action. You can learn how to use the tools for sweet dreams at night and vitality and clear thinking during the day.

Stick figures by Sequence Wiz

Still the Mind, Find Your True Self

By Pauline Zweck, RYT-200, Certified Viniyoga Wellness Instructor, 5 Koshas Yoga & Wellness

 “There is something in every one of you that waits and listens for the sound of the genuine in yourself. It is the only true guide you will ever have. And if you cannot hear it, you will all of your life spend your days on the end of strings that somebody else pulls.”     –      Howard Thurman

1.3 Tadā draṣṭuḥ svarūpe ‘vasthānam

Then the Seer (Self) abides in His own true nature.

1.4 Vṛtti sārūpyam-itaratra

At other times {the Self appears to} assume the forms of the mental modifications.

We humans are constantly letting our thoughts define our world and ourselves. We cannot get in touch with our true Self until we learn to clear our mind. Patanjali reminds us that we are all divine expressions of the universe. Behind the different forms of energy is one unchanging Self.  A still mind understands this and sees their neighbors as themselves.

When I was young, I felt connected to Self. Growing up on a farm afforded me many opportunities to just be one with nature; a creek, tall grasses, a woods with wildflowers and raspberries, a 360 degree expanse of the horizon, witnessing skies before they had to compete with manmade light.  Utter and complete freedom. There was a oneness in my small world of nature and family.  My mind had yet to start carrying on conversations with me, or if it was, I was too pure and innocent to know I should be listening.

Then the layers came. I’ve often contemplated on when this first occurred. A time comes in one’s life when you realize other people have expectations of you. This repeats and repeats many times over.  I dutifully lined up to accept the layers and identities. Even when these are positive, the separation begins. I am this, you are that. Many of us relish and foster our uniqueness, voraciously adding to our collection. Until we experience a burden.

All the things we identify with sometimes gang up and clutch at our true Self like heavy armor that is a few sizes too small and it becomes necessary to step back, breathe and let the armor fall away lest it smother us. Once we remove the years of labeling, we can discover that we all exist from the same source of energy.

Pauses are necessary. I connect with my true Self by meditating, or resting in my hammock. Taking time to watch a leaf, the sky, a bird, brings the oneness back. I give over. The armor drops away. With the Self there is no effort. It just simply is.

Pauline Zweck, RYT-200, trained at the 200 level in 2007, studying a blend of yoga disciplines with a focus on modifications and moderation to make the practice available to all. In 2015, Pauline became certified to teach Viniyoga, a style of yoga that is adapted to support your physical and emotional needs throughout the various stages of life.  Pauline teaches at 5 Koshas Yoga & Wellness on Tues at 5:30 pm (Yoga for Beginners & Beyond), Wed at 12 noon (Mental & Physical Balance) and as a long-term sub from Nov – April for Mon 8:30 (Senior Yoga Therapeutics-Mat) and 10:00 am (Senior Yoga Therapeutics-Chair).  She is also faculty with the 240 hr. River Flow Yoga Teacher Training.