9/29/13 9/29/13

Love Letters

Dearest students and beloved clients of Shelter Island,I am writing you from my apartment in Mallorca, Spain. Second story, overlooking the pool and garden below, the calm waters of the Mediterranean in the distance. The sounds of the crickets are carried through my windows on the last breath of summer. Summer. I suppose I never really knew the importance of this season until I spent a summer on Shelter Island. As a Californian, I realize now that my appreciation for the season pales in comparison to the New Yorker.Never before in my yoga career have I met a group of people more in need of a fun, relaxing, yoga filled summer. A break from the city, the grind, the pressure, the hustle. What I observed though, is that just because the sun is shining and there is wind in the sails, doesn't mean that it's that easy to switch gears and soften into the season. Once a shell is hardened by the cold it becomes difficult to penetrate.Over the course of the summer, I had the opportunity to really get to know some of you. I want to, first of all, thank you for opening your hearts to me and allowing me to see your sweet and sensetive souls. I can imagine that in such a stressful, competitive, and high pressure environment, that it might be difficult to trust, accept and open up to a new person. I am touched deeply that you did trust and accept me and I thank you from the fathoms of my heart. You reminded me, in my moments of insecurity and doubt, that I had made the right choice to come to New York. You reminded me that we are all human and that we are are bound together by this experience. You reminded me in my moments of fear and anger the importance of compassion. You reminded me that even the hardest of shells hold the sweetest of contents. I saw myself in your reflection, and in that reflection, I saw the capability that we all have to open our hearts just a little bit wider.You are the reason I am where I am at this exact moment. I literally wouldn't have made it here with out you. As the days get shorter, the air a bit chillier, as the kids start school and perhaps as you try to squeeze in one last sail, may your heart still be filled with the sunshine of the summer. And remember that I am here reflecting from afar all the love you have given me, in the hopes that it might warm your heart when the weather gets cold.Love, Cheri

9/26/13 9/26/13

Inversions Workshop

This workshop is designed for the beginning and intermediate practitioner to learn (or review) how to move safely in and out of inverted poses. Focus with be on building the strength and awareness necessary for inversions. Themes will include overcoming fears, restoring balance, and ultimately changing our perspective. Featured poses will be (but not limited to) Shoulderstand, Headstand, Forearm Balance and Handstand.Please join me on Saturday September 28th from 12:30 to 3pm at Earth Yoga, Santa Catalina, Palma de Mallorca, Spain.

9/21/13 9/21/13

Seated Figure Four

Seated Figure Four or Eka Pada Utkatasana is a wonderful standing balance pose as well as a deep hip opener.Start in Tadasana (mountain pose) and begin to soften both knees. Bring palms to connect at the heart center. Slowly shift your weight into your left leg as you bend even more deeply into the left knee. Draw in at the low belly and lift the right foot a few inches from the floor. Once you have established your balance, bring the right ankle across the left thigh, right above the knee. Allow the right knee to draw back slightly, fusing the ankle to the thigh for more stability. Deepen the bend of the standing leg to the point of healthy resistance in the outer right hip and take a few breaths here. As your body indicates readiness, raise both arms above the head, upper arms right along side the ears. Smile!

9/9/13 9/9/13

Surya Namaskar

A quick little vid filmed at Manhanset Chapel in Shelter Island, NY. Repeat this sun salutation a few times to warm up the body before moving into your standing poses. (Turn your volume down- apologies for the sound quality!)

8/29/13 8/29/13

Travel Light: What to pack in your Medicine Bag

Some tips from the Savvy Traveler on what to pack in your toiletries kit or medicine bag. Happy Travels!(This is only advice. Take advice at your own risk! Not intended to treat or cure any illness or disease. Be responsible for your own health and be smart about illness, infections and disease!)

8/9/13 8/9/13

JFK to MAD

I just bought a one-way ticket to Spain. It’s not the first one-way ticket I’ve ever bought, but it’s the biggest. When I explain to people what I am doing, this little bit of information is the bit that gets the point across. The point being that I am really going, by myself, to foreign lands, with no return date. More often than not, the explanation of my plan (which is a term used VERY loosely) is met with joy and curiosity.In the light of my impending departure, I have been reflecting on my life and what it is that has brought me to this pivotal point in my life. At an age where most of my peers are married with children, I seemed to have dodged most typical responsibilities, other than the responsibility to my own self, my own happiness and my own freedom. This isn’t something that just happened to me, I have spent the last 5 years of my life fiercely cultivating my independence, my self-reliance and my personal sense of freedom. I have made a commitment to move through fears, and break the boundaries of societal expectations that had, in the past, been holding me back from truly living my dream.Personal freedom is a topic that very much interests me. As a practitioner of yoga and meditation, I know that the word ‘freedom’ is a conception with room for interpretation, rather than a concrete notion. To view personal freedom as a state of mind might implicate that we have the choice to view our lives as a prison, and actively participate as a prisoner, and conversely, have the choice to view our lives as a world of infinite possibilities, and actively pursue this freedom.Although, I do not believe that personal freedom and conventional American life are mutually exclusive, I do realize that I am in a very unique position to be able to do what I am doing. Most often, people tell me that I am taking “ the trip of a lifetime.” I do not take this for granted. I have come to realize, that because I have chosen to share my journey with others (via this blog), my responsibility to live life to the fullest and to savor every moment is that much greater. I would like to think that I am not traveling on some whimsical, frivolous self-indulgence, but rather traveling for the ones who may not have the practical freedoms I have been blessed with. I am now traveling for those of you who are deeply imbedded in family life, those of you who may be stuck in the grind right now, and those of you that might be ill or infirmed.It is my wish that my journey might ignite a sense of freedom in your own heart, and that you may find a little inspiration to make a leap in your own life. To find a reason to break the chains, or to release the fears of the mind that may be holding you back from taking your own “trip of a lifetime”, even if that is simply a journey deeper into your truth, to define your own sense of personal freedom.“When the body is released from the shackles of disease, and when the mind is free from the shackles of fears, then the intellect is ever alert, ever active. In this activity alone, there is creativity. In this creativity alone there is freedom. In this freedom alone, there is precision. In this precision alone, there is God. All that is truth.”-BKS Iyengar

7/14/13 7/14/13

Love Letters

Dearest Students of In Motion Fitness,I miss you. I miss your presence, your dedication to your practice, your openness. I miss your lovely smiles and glowing energy. I miss at 10:45 and I miss you at noon. I miss you at 8am for meditation and I miss you at 6:45 to get tropical. But I digress. To miss something is to be apart from something and that separateness from you that I sometimes feel is just an illusion. You are all still in my heart now and always. The imprint that you have left on my life continues to amaze me.Here in New York, I am the outsider, the new girl. Eyes full of scrutiny, hearts full of doubt and minds full of discontent fill my classes. It reminds me of the true meaning of the word “Yoga”. Yoga is not just Asana. It is a practice in finding peace. It is a way to confront the discontent in our hearts. It is a way to still the body in order to observe the mind. It is a daily practice- not just on the mat but ALWAYS. Always practice mindfulness, always practice observance, always practice compassion, contentment, loving kindness, patience and awareness.Discontent, restlessness, and judgement reflect in our bodies. It is easy to spot! On the same token, peacefulness, openness and contentment also shine through in our faces and bodies. These things become our Mudra, the physical manifestations of the heart and mind. It is my job to look at not only your bodies, postures and the nuances of alignment, but also to observe the energetic body and how your posture or Mudra reflects either the flowing or blocking of that energy. We literally ARE what we think about! Our thoughts and feelings have the power to heal us or to lead us into disease.Having said this, I want to thank you all from the depths of my heart. Thank you for putting your trust in me. Thank you for your open spirit. Thank you for allowing me to lead you for so many years. Thank you for your presence. Thank you for all of your hard work. Thank you for showing me your patience and compassion when I needed it, for showing your fellow students the same. This is YOGA!Please continue to practice yoga. Not just Asana. And remember to greet all of your teachers with the same receptivity and willingness you showed me, because they just might be the “New Girl”. Besides, malcontent doesn’t look good on anyone. ☺Love,Cheri

7/6/13 7/6/13

Yoga as a means of healing: Body, Mind and Spirit

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As a yoga instructor and practitioner, it’s hard not to notice the trends in the yoga world. As westerners, we may have a limited scope of Yoga, meaning that what is a vast and ancient means to bringing the mind and body into balance has been compartmentalized to suit our busy lives. It seems that we have isolated the Asana practice as an approach to physical fitness, and in that we have lost sight of the other aspects of Yoga, and as a result, are missing out on the benefits of a whole practice.

Asana was developed by the great sages who would sit for long periods of time in absorptive concentration, meditation, and contemplation. It was a means of keeping the body free of pain during these periods of stillness. Ultimately, the goal was to gain control over the senses, the emotions, and the mind. It was the mind, the Ego, which was truly the cause of their suffering.

Our senses are so powerful. When one first begins down the path of yoga, they may quickly see and feel their body becoming stronger, more balanced, more flexible. The practitioner may feel a sense of calm or a deeper breath, they may be able to sleep better at night. All of these things are positive results of a yoga practice. But the mind is also very powerful. Once the mind identifies with a “positive” outcome to our actions, we may easily become addicted to that action and then have the propensity to repeat it and repeat it, with diminishing returns. It is important to temper this tendency with a balanced approach.

My approach to teaching in the west is to remember the ultimate goal of Yoga, which, put simply, is self-awareness. And with self-awareness comes the awareness of our impact on the people and the world around us. When we as teachers forget this, and begin to cater to physical trends and superficial desires of our students (which can be extreme in some cases), we run the risk of alienating or even injuring our students to the detriment of the whole.

Having a yoga practice is beneficial for EVERYONE, even if it is purely Asana. I believe that the other facets of Yoga will eventually seep into the practitioner with time, possibly unknowingly, or unintentionally. But when we invite these other aspects into our yoga practice and into our lives, knowingly and with zeal, undeniable shifts in our approach to life take place. This is more satisfying than any physical practice alone.

It is my mission to make Yoga accessible to everyone so that we all might reap the rewards of living in a world filled with mindful and compassionate people.

6/21/13 6/21/13

Airport Yoga

I know that long flights can be a pain, but here's some tips for the savvy traveler to keep your body and mind feeling good!

When you arrive to your gate, look for a space by the outlet at the wall and plug in your phone, laptop or charge your camera battery. While you are charging up, you will have an opportunity to do a few yoga postures to calm your nerves and to prepare your body for your trip. I usually travel with a yoga mat, but rarely want to unroll in in the airport, unless the layover is really long! I always have a sarong or pareo in my backpack that I lay out and use as my personal layover space. I also try and wear slip on shoes (for less hassle in the security line), which makes it easy to kick my shoes off and have a seat.

Sitting in an airplane seat can really wreak havoc on your hips, hamstrings and back. I like to do a low-key routine to address these areas specifically. You might be surprised at how many people AREN'T looking at you while you get your guru on, but if you do feel the eyes of an onlooker, just remember that they are probably admiring what you are doing for yourself. Remember as you do your sequence to breathe deeply, keep your eyes open and luggage nearby.Here's a short routine for your layover:Paschimottanasana: Seated forward bend. Sit with legs outstretched, straighten through the knees without hyper-extending. Flex your feet back towards your body then try to straighten your toes up toward the sky. Sit up straight, lengthening up through your spine and neck, then fold at the hips and reach your hands toward your feet without straining to touch them. Let your objective in this pose to lengthen the back of the legs, while extending through the crown and heels simultaneously. Take 1-3 deep breaths.Janusirsasana: Head to knee forward bend. From Paschimotanasana, bend one knee and bring your heel towards the mid-line of your body, placing the sole of your foot against the inner thigh of the opposite leg. Extend fully through the straight leg and also the spine and neck. Maintaining the length in your body, turn your torso towards your straight leg and begin to bend at the hip. Aim your sternum towards your kneecap and bend forward until you feel resistance in the hamstrings. Take 1-3 deep breaths. Change legs and repeat on the other side.Eka Pada Rajakapotanasana: One-legged king pigeon pose. Begin on hands and knees. Slide one knee as far forward in between your hands as you can, placing the knee near the outer edge of your sarong or mat and your heel in front of you. Level your hips, using a prop, if necessary (a wadded up sweatshirt or travel book will do), underneath the thigh of the bent leg. Lengthen through your back leg bringing the front of the thigh and kneecap squarely to the ground. To stretch the hip flexors and the front of the thigh (which naturally shorten and tighten when we sit for long periods of time), sit up straight and support yourself with your hands or fingertips. Try to bring your shoulders over your hips without overarching your low back.Take 1-3 deep breaths then start to walk your hands forward, folding over your bent knee. Use stacked fists to support your head. Take 1-3 breaths in the resting phase of this pose. Switch legs and repeat on other side. *Note: If you'd like to add a Downward Facing Dog at this point, go ahead! Though, you may not find your sarong to have enough grip for this.Gomukhasana: Cow Face Pose. From a seated position, bend both knees straight up and lace one leg under the other. Allow the thigh of the bottom leg to touch the floor and bring that knee toward the midline of your body. Stack the top knee on top of bottom knee and allow the soles of your feet to face up towards the ceiling. While you are settling into your hips, take the palms of your hands to the soles of your feet. Here I like to do a bit of reflexology, pressing my thumbs into various pressure points in the sole and along the arch of the foot. Stay for 1-3 breaths then switch sides and repeat. *Note, if you are familiar with the full pose you can go ahead and add the arms too.Gentle Spinal Twist: Sit cross-legged and begin to lengthen your spine. Maintaining the length, begin to twist to the right, placing the right hand lightly to the floor behind you and your left hand on the opposite knee. Continue to find space between the vertebra of your spine as you twist. Stay for 1-3 breaths then return to center and switch sides.Baddha Konasana: From your seated position, bring soles of the feet together and allow your knees to fall outward and towards the floor. Slide your heels away from your body just enough to create a wide diamond with the legs. Lengthen up through the spine and begin to hinge at the hips to come into a forward fold. Aim the forehead towards the feet without straining or over-stretching. Take 1-3 deep breaths.When you hear your group called to start boarding, take your time. Stand up slowly, place your feet about hip with apart, and interlace your fingers behind your back.Take a deep breath in and as you exhale, bend forward at the hip crease and allow your arms to fall forward over your head. Take a few breaths, let go of any unnecessary tension and any toxic thoughts. Begin to stand up slowly, let your blood pressure regulate and release your hands.Now you're ready to put on that backpack and enjoy your flight. Remember to grab your phone and charger and don't forget to stay hydrated.Happy travels!