Blog/Videos

Corvallis is lucky to have an incredible mind/body pilates and fitness teacher like Antigone Cook!  She loves her students, and she loves horses.  So it’s no surprise that she’s put together an incredible core and upper body workout designed to be used as strengthening for horse riding.

But you don’t have to ride horses to appreciate this incredible workout! Specially designed to give you a full body power workout – challenging your balance, core and legs. Props will be provided and include use of fitness ball, dyna-band and Pilates Magic Circle. The course will include a take-home sheet of all the exercises so you can continue your conditioning at home. You will also have the opportunity to order props for home use.

The 5 classes meet over a 6 week period:  3/6, 3/13, 3/20, 4/3, 4/10. The cost is $85.

Here are some sneak peak videos! If you click the links they will take you to our You Tube site.

1. http://youtu.be/eyilW2bt6y8
2. http://youtu.be/4yrdntpb6pk
3. http://youtu.be/T_brlTVaKfw

By Lisa Wells

It’s Saturday morning. I wake up early so that I can make it to Angie’s Continuing Yoga class.  As much as I teach these days, it is a pleasure to be a student at least once a week.

Angie knows my weaknesses, or what we lovingly refer to as ‘bathroom poses.’  For years, when teachers said ‘Pinca Mayurasana’ I took a bathroom break.  My shoulders were non-compliant with the pose.  Thus the nickname, ‘bathroom pose’.

I was a little jealous of the other students who so easily seemed to float up into Pinca. To be honest, I was jealous of anyone who floated into any pose.  I love yoga, but it isn’t easy for me. I’ve had to work persistently for many years to gain a functional variation of Pinca Mayurasana, let alone a beautiful one.

Jealousy was interfering with my practice. It was driving me into the bathroom in the middle of yoga class.  And ego was preventing me from working on the pose in class. I didn’t want to be seen failing again or, worse yet, falling out of the pose.  So I worked on my own. While I was eventually able to achieve the pose, I wasn’t achieving my greater purpose by fearfully clinging to jealousy and ego.

Staying in class, struggling, and even failing has great benefits. I offer my vulnerable self to others. And I get to witness many beautiful versions of Pinca Mayurasana.  Through witnessing I’m learning a more important yoga practice: mudita, empathetic joy.  Mudita is the counterpose to jealousy and envy.  Practicing mudita is much more empowering than practicing Pinca Mayurasana.  Pinca is momentary rush, mudita is sustainance for the long haul.

 Mudita, empathic joy: taking pleasure in the accomplishments of others.  It’s a novel concept: I can experience the joy of the pose by witnessing others practicing the pose.  Overcoming my jealousy and getting my ego out of the way, I am on my way to experiencing Samadhi, non-separateness.

Psychologists tell us we are born without a sense of separateness.  At the beginning of our lives we do not experience a separation between ourselves, our mothers or the world.  Ego and a sense of self develop with maturity. Ego helps us establish our place in the world and gives us a way to work with both our strengths and our limitations. However, if the ego becomes entrenched our sense of ‘I-ness’ can become a straight jacket of limitations. ‘I’ cannot become enlightened while ‘I’ am clinging to my concept of self through ‘my’ achievements.

Practicing the other 7 limbs of yoga along with Asana in yoga class, we can begin to experience moksha, freedom, from the straightjacket of the self.  As mudita awakens in us we discover we don’t have to be good at everything.  We are responsible for holding our place, for practicing all the limbs of yoga to the best of our ability, and then resting in joy of others as they do the same. It is the relaxing into this bigger awareness that is the pathway to Samadhi.

Just a little journey, about a week ago (before the snow).  Stopped along the trail to do some yoga on a fallen oak tree.  Enjoy!

Yoga in the Forest!

“Lisa, it’s Mom.  Are you still teaching yoga?  I just read in the New York Times that yoga can kill you. Call me back.”  Okay, I’m exaggerating this phone message a little bit, but W.J. Broad’s recent article titled ‘Yoga Can Wreck Your Body’ did document a number of ‘deaths by yoga’ and did generate a number of parental concern phone calls.  The article begs the question, are we endangering ourselves with our yoga practice?

The article has some truth and wisdom in it, and the article doesn’t present the whole picture. Many of the examples are out-of-date and no data is given to compare yoga with other forms of exercise, or even the risks of normal daily activities.  I feel the need to respond to my students and to my Mom.

I fully agree with the three primary points of the article:

1. Life is dangerous.  Exercise can cause injury.  Asana (yoga poses) can cause injury.  Most yogis I know have injured themselves at one time or another.  I have hurt myself in yoga. I have also hurt myself running, walking the dog, riding a bicycle, dancing, walking down the stairs, cooking dinner…  I have a body and it occasionally gets injured.   Yoga has helped me heal from more injuries than it has caused.
2. Life is fatal.  Yoga cannot prevent that. There are allusions to the possibility of immortality in some texts, even by modern authors, but I haven’t seen any proof to support this claim. The only cases of ‘death-by-yoga’ that I have heard of are ones mentioned in the article. I have seen plenty of evidence to suggest that yoga can increase overall health, radiance and longevity.  Yoga can make life in this body more pleasant and aging more graceful.
3. Our egos can cause us to do stupid things.  If I spend my time in yoga class comparing myself to other yogis, I’m liable to hurt myself.  If my mind is trying to impose the pose on my body, I’m in danger.  If I push myself beyond my body’s limits, something is going to fail.  If I jump into poses that are beyond my capability, experience and wisdom, I will get hurt.

The article ignores the fact that more fundamental to yoga than Asana (the poses and exercise) are Yama and Niyama: the Yogic precepts, the ‘don’ts and dos’ if you will.  Focusing on just four of these precepts will help keep our Asana practice safe.

1. The first Yama is ahimsa, nonviolence.  It is said that Gandhi spent his entire life practicing the first step of yoga nonviolence.
2. The last Yama is aparigraha, nongrasping.  Non-grasping is living within the means of your body, your life, and the planet.
3. The second Niyama is santosa, contentment. Contentment is seeking joy in what is.
4. The third Niyama is tapas, impassioned discipline. Impassioned discipline is following the call of our hearts, bodies and minds.

If we can learn to practice nonviolence (peace) and non grasping (satisfaction) while practicing asana (exercise) we are unlikely to injure ourselves. We seek to manifest within the self what we also seek for the world.  On the journey we look for a balance between tapas (disciplined action) and santosa (contentment).  We push ourselves forward while being happy where we are. We do need to push ourselves to get stronger and extend our range of motion, to actualize in the world.  Increased strength and range of motion will also decrease the injuries we might suffer in yoga or the rest of our lives.  Achieving new poses is a benefit, but not the goal. We each have to explore this territory like Goldilocks did, personally discovering what is too little or too much, and what is just right.

In my experience the most common physical injuries (both in yoga and in life) come from strong peripheral muscles relative to weak core muscles.  We need a firm foundation, strong deep abdominal muscles, a steady pelvic floor and good back muscles, to support the strength of our limbs. We need clarity and conviction to support our actions in the world.  We need to balance strength with flexibility, too little or too much of either leaves us vulnerable. Building a strong flexible core requires patience. It requires the willingness to study and to work subtly and slowly. This is difficult for those of us who clamor for the prize, be it a nicer bum, a sleeker physique, straight As or spiritual awakening.

If we can learn to practice nonviolence, nongrasping, contentment and passion in the yoga studio, we can learn to practice nonviolence, nongrasping, contentment and passion in the rest of our lives; if we can learn to slow down and value the subtleness of the body, we can learn to slow down and value the subtleness of the moment; if we can place more value on a strong supple foundation than on a flashy exterior, then we can make better choices as individuals and as a nation.  Practicing asana in the yoga studio prepares us to practice yoga in our lives. There is no ‘pot-of-gold-yogic-enlightenment’ waiting for us when we master a difficult pose.   The ‘pot-of-gold-yogic-enlightenment’ is discovering contentment and passion, peace and satisfaction, in this moment and actualizing this in the day-to-day affairs of our lives.

By Lisa Wells

Year after year my New Year’s Resolution was “Lose weight.”  It did not matter what my weight actually was.  I always wanted it to be less.  My resolution was solidified by the inevitable increase in weight that started at Halloween and continued through the Thanksgiving, Christmas and New Year’s Eve Celebrations.  I was never happy with what the scale foretold on the morning of January 1^st.   I would begin another crazy diet with ‘guaranteed success.’ I’ve tried everything from counting calories to The Grapefruit Diet to Atkins to Raw Food to training for a marathon. Regardless of what I might have said about choosing a particular diet for health reasons, somewhere deep in my mind, I just wanted to lose weight.

Over the years I tired of the roller coaster ride. I got tired of picking up old journals and reading the same resolution over and over again.  I didn’t want my gravestone to say “she never lost those last 5 pounds.”  Honestly, I was bored with myself.  So at some point, I gave up. Mind you, the tape has not fully erased itself.  I can still hear its echo playing deep in my mind.  But it has become much easier to ignore as I practice mindfulness and embodiment.

Mindful eating and embodiment are challenging resolutions.  They require slowing down, being patient, and listening.  They require letting go of the judgmental and predatory mind that wants to force my body into compliance.  They require learning to tell the difference between what my body wants and what my mind wants.  For those of us who have spent a life time alternatively battling and numbing our bodies with food, hearing and understanding what the body needs and wants is a challenging resolution in itself.

The first step is surrender, to stop battling, to give up.  Once we’ve surrendered we can use meditation techniques to witness what we choose to eat and how we choose to care for our bodies. We can begin a scientific exploration of eating, exercising and observing how the body responds.  We disengage from the scale as the measure of success.   Instead we choose a sense of wellbeing as our measure of success.  Here are my simple suggestions toward finding wellbeing:

1. How to eat: Eat with love for yourself and integrity for the higher good. To quote Geneen Roth: “Eat what your body wants, when your body is hungry, stop when you have had enough.”
2. What to eat:  Eat with love for yourself and integrity for the higher good. To quote Michael Polan: “Don’t eat anything your great grandmother would not recognize as food.”
3. How to exercise: Move your body, in a way you enjoy, every day.  To quote myself:  “Dancing (walking, running, yogaing…) is your birthright.”
4. How to think: Make a daily gratitude list. To quote my friend Happy Jack: “My happiness is directly proportional to my gratitude”
5. More on how to think: Meditate and pray. It doesn’t really matter who or what you pray to.  Meditation and prayer are the opposite of worry. Use them to guide your mind in the direction you want to go.  If eating is your meditation, you have at least 3 opportunities to meditate each day.
6. How to survive and thrive: Join a support group (like the Well-Being Group at Live Well Studio), talk to friends, the journey is more difficult in isolation.

Our Well-Being Classes include support and fellowship along with personally researched instructions for the path to mindful eating and embodiment.

Registration is now open for:

Wednesdays, 7-9pm, January 11 through February 29

Fridays, 10:30-11:45am, January 13 through March 2 

By Lisa Wells

As the holidays approached this year, I decided to take a winter solstice retreat.  I’m looking forward to two days of silence and darkness.  I’ll have my home to myself and dip deeply into meditation and yoga.   And I’m curious to spend a few days in deep winter without artificial light.  I think my eyes will appreciate a respite from the compact florescent and halogen lights in my home and from the glare of my computer screen.

My husband and sons will be visiting relatives.   They will be returning late on the 25^th,which left me spending most of Christmas Day alone.  And while I was looking forward to my retreat, I knew that spending Christmas day by myself might leave me feeling sad and lonely.  I know a fundamental piece of my internal struggle is constant craving for solitude competing with the desire for community.  From this pondering was born the idea for the Live Well Studio ‘Yuletide Yoga Retreat.’  I wanted to bring the intention of my personal solstice retreat to my Yoga community.

In our current world with its pervasive lighting and computer screens our minds have lost touch with the natural rhythms our bodies need. We don’t indulge our need for darkness or rest. And we feel poorly when we don’t meet an external standard of cheer or party enthusiasm.  The combination of high expectations, the push-push-push to consume more and the lack of rest are part of the cause of winter blues and seasonal affective disorder.   For those of us who find ourselves alone on the holiday, the possibility of self-pity and depression is just too high.

During this retreat we will drop deep inside ourselves while enjoying the company of other yogis and yoginis. This will be a day to relish the space between, the liminal space, that opens at the solstice.  We will savor solitude and community, strength and surrender, darkness and the returning of light.

The Yuletide Yoga Retreat will be an antidote to the holiday blues. We will spend time resting in community. We’ll be fed delicious healthy foods. We’ll be quiet and we will be social. We’ll stretch our bodies, our minds and our spirits.  We’ll laugh together.  I hope you will join us.

Register here

By Lisa Wells

Travel takes it’s toll on the body.  We scrunch ourselves into small spaces for hours. We eat poorly. It is difficult to stay hydrated.  We’re stressed by the environment and by the pressure of holiday expectations.  There are many simple yoga exercises you can do in the confines of a plane, train or automobile that will relieve your body and your stress.    But please don’t practice yoga while your in the driver seat of the car.  As Thich Nhat Hanh wisely said: “when driving, just drive.”

Simple breathing can go along way toward making you feel better and at ease.  Begin by turning your attention to your breath.  Experience the simple act of breathing. Then extend your exhalations.  Work toward exhalations that are twice as long as your inhalations.  On your exhale think of detoxing your body, on your inhale think of replenishing your body.  You can practice this for as long as you like.

Ankle and wrist circles will begin the process of moving lymph and blood from the extremities back toward the lung and heart.  Make about 10 big circles in each direction with each wrist and ankle. Point and flex your ankles, roll through the ball of the foot, turn your foot over and press the top of the toes into the floor.  Do ‘spider pushups’ with your hands, make fists and then extend your fingers, flick your finger tips, do the Star Trek Vulcan salute and then switch to a ‘W’ salute (pointer and pinky extended, middle and ring fingers together). Switch back and forth between those two.  Flick your fingers again a few times when you are through.

Neck circles ease the strain from your shoulders and  your neck. Drop your right ear toward your right shoulder, then drop your head forward and chin toward your chest and then left year toward left shoulder.  Circle back and forth about 6 times. Then, keeping right ear toward right shoulder use your right hand to gently enhance the stretch.   You can turn the face downward to take the stretch more into the back of the neck. Repeat on the left side.

Seated Cat/Cow can release low back strain.  Sit a little forward in your seat so you are not leaning onto the seat back. Rest your hands on your thighs and sit up very tall.  On your exhalation engage your abdominal muscles, drop your head forward and round your back.  On your inhalation keep your belly strong as you lift your heart and your gaze and come into a gentle back bend.  Alternate back and forth from the stretch of the front of your spine to the stretch of the back of your spine. Continue for as long as it feels pleasant.

Seated Chandrasana stretches the sides of the body.  Stay forward in your chair as you arch your spine left and right.  You can bring the right arm overhead as you arch left and the left arm overhead as you arch right.  Do as many as feels good.

Seated Twisting will complete the range of motion exercise sequence through your spine. Bring your left hand behind you and your right hand to your left knee.  Use the strength of your arms help you into a spinal twist.   Keep yourself very upright as you do this.  Stay in the twist for up to 6 breaths before changing sides.

Seated Pigeon will help your release your low back.  Sit up nice and tall.  Bring your right ankle to your left knee.  Allow your right knee to drop down toward the floor.  Gently forward fold over your right shin.  Hold for up to 6 breaths and then change sides.

Seated Apanasana is good closing pose for your mini-yoga practice.  Sit up nice and tall again and draw your right knee into your belly.  Interlace your fingers and use your clasped hands to pull the knee in tight to the belly. Drop your forehead towards your knee. Hold this pose for up to 6 breaths and then change sides.

You can complete this whole sequence in under 10 minutes or stretch it out for 15 or 20.   If you have a long trip, repeat the sequence once every hour and you should feel much better at the end of your trip.  If you are in the driver seat, take regular breaks and do yoga at the rest stops.

Make sure you drink lots of water. Take along food that you know will nourish you. If you’re on a plane or train get up and walk the aisles from time-to-time.  And have a great trip!

By Lisa Wells

At the beginning of yoga class, I often ask how people are feeling and what they need.  Someone will mention their low back, another their knees, another their neck or shoulders.  Inevitably someone will say “the space between my ears.”   We’ll all laugh because ‘the space between the ears’ is a universal complaint.  And yoga can help.  Contrary to what is presented on the covers of magazines, the goal of yoga is not fancy poses; the goal of yoga is to calm and quiet the space between your ears so that you can be realized.  As Pantajali said  “Yoga chitta vritti Nirodha.  Tada drashtuh svarupe avasthanam.  Yoga calms the storms of the mind.  Then one rests in their true nature”

Notice that Pantajali used the words ‘their true nature.’  A basic precept of yoga psychology is that you are already realized, the problem is that you have forgotten.  Being born into this life we forget our true nature. We become charmed by the glamour of the world. We get distracted by baubles and trinkets, by glory and majesty, as well as by pain, suffering, tragedy, work, and struggle. We confuse the ephemeral with the eternal.  We forget who we are.  Our minds, doing what minds do, spin into the future or the past, worry, fret, get angry, plan, play, and imagine.  These are the ‘chitta vritti, turnings of the mind,’ that Pantajali spoke of.

If you have ever tried formless meditation, you’ve no doubt witnessed the ‘chitta vritti’ of your mind.  When followed in sequence yogic meditation give us tools to calm our mental storm and find our way to meditation. We begin with breathing exercises (Pranayama), followed by quieting the senses (Pratyahara), proceeding to concentration (Dharana), continuing with meditation (Dhyana) and finally, experiencing Samhadhi, the realization of our true divine nature.

Notice that nowhere does this say ‘silence the mind.’  Somehow we have acquired the idea that we are seeking a silent mind.  That is not right. The process of meditation allows us to detach from the mind’s chatter. We realize that the chatter is not who we are.  By detaching, we learn to direct, concentrate and focus our minds.  We learn to guide our minds where we want to go.  As we set our sights on Samadhi, we discover we are already there.

More practically, the yogic breathing exercise will also improve your respiratory and mental health.  You’ll increase lung capacity and ease of breath.  Yogic breathing exercises can relieve asthma, allergies and sinus infections.  These exercises have been shown to ease anxiety, depression, addictions, eating disorders and PTSD.  Overall, yoga makes you a happier and healthier person, and if in the process you happen to Realize, Bingo!

Learn more at the Happy Breath & Mind Laboratory !  Led by Lisa Wells on Dec 11, 2011.

References:

http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/April/Yoga-for-anxiety-and-depression

http://www.psychologytoday.com/articles/200011/yoga-not-just-exercise

http://www.sciencedaily.com/releases/2010/08/100819112124.htm

http://www.news-medical.net/news/2006/04/06/17144.aspx

http://www.yogajournal.com/health/127

http://news.health.com/2009/06/01/yoga-helps-those-asthma/

By Lisa Wells

“My happiness is directly proportional to my gratitude.”  ~ Happy Jack.

Gratitude is a practice that makes a direct difference in the quality of our lives.  It changes the way we think and the way we view our lives.  Gratitude is a prayer that keeps us in a positive frame of mind. Worry is prayer that keeps us in a negative frame of mind. You choose.

Your mind is malleable. This is one purpose of meditation: to discover that you choose what occupies your mind. Meditation is a little like learning to ride a bike.  You have the ability to steer your mind.  “Think where you want to go.”

I begin each day with gratitude, gratitude for very simple things. Before I get out of bed in the morning I say simple prayers.  “I am grateful for my warm bed.  I am grateful for a roof that does not leak. I am grateful for my family.  I am grateful for the beauty outside my window. I am grateful for work that satisfies me. I am grateful for my friends and my colleagues.  I am grateful for my practice and my teachers.”

When I start the day with prayers of gratitude, the rest of the day is reflected in that light. It is easier to deal with the bumps in the road when the bigger picture is clear.  I can shake off the small distractions of worry and doubt and dwell in turning my mind where I want it to go.

Each of us has much to be grateful for.  Remind yourself daily of the gifts in your life. Practicing gratitude you will feel grateful. And you will begin to show some of that mental sparkle that I attribute to my friend Happy Jack.  You too will discover that “your happiness is directly proportional to your gratitude.”

Guest post by Miranda Knox

Yoga and Pilates form an ideal union. I’ve always heard that Pilates could strengthen my core muscles (i.e. abdomen), and that sounded like a compliment to my yoga practice. Yet, I wasn’t quite sure I wanted to devote my precious 60 minutes of blissful yoga practice to an unfamiliar practice.

The new experiences I’ve had with the Pilates reformer machines and the incredible teachers at Live Well have been nothing short of life enhancing. To my surprise, the class includes a mind body connection, stress reducing breathing, laughter, and what seemed like a lesson in anatomy. I am learning about muscles, joints, and bones that are part of integrated body movements.

Pilates is allowing me to teach my yoga classes with more precise directions and effective imagery. I’ve learned so much after taking only 5 classes, and they are so fun! My posture is better, and my body is different. I feel stronger, happier, and more complete. It’s been super rewarding to try something new, and then incorporate it to my routine yoga practice. Now, I can hardly wait for the next Pilates class.

Miranda has created a class Centering Flow melding her passion for Yoga with her new found appreciation of Pilates. Join her Wednesdays at 5:30pm.