Hello my Yoga loves I guess, like everyone else, I have sort of been hiding under a rock for a few weeks… Ok 2 months, but I just didn’t seem to be anything to write about that hasn’t been said by someone else and probably said better. But as restrictions due to COVID-19 begin to ease I have had many questions as to when I will reopen the Center.

But first let me ask how are you doing? Its been a Helleva ride since the beginning of February hasn’t? First the COVID virus, then everything gets locked down and then as if that wasn’t enough the horrible storms and the tornado roared in forever changing the landscape of our beautiful county and changing the inner landscape for so many individuals. But here we are slowly moving into our new normal. I am certain that your ‘new normal’ is different from mine, and mine is different from someone else’s. I have not been on social media as much lately, I get on to post a few things about work or puppies or kittens or something, mostly to see how all of you are doing, but for the most part I don’t read or scroll the newsfeed much, its sad, depressing and damned infuriating if I’m being honest. The division between us humans is getting scary, what is it about humans that makes us think ‘our way’ is the only right way? Why?

Why when faced with something they don’t believe in or that they don’t totally support, do humans have to be so visceral, so antagonistic?

Why?

Why do we seem to think that a FB meme is the truth just because it supports our particular narrative? And why do we fail to do the right thing, and before we post something so very inflammatory, why do we fail to do the research. Look at many different sources and verify that its correct and reasonably truthful, before posting.

Why?

Why is it necessary to beat up someone or tear them down to get your point across? Is it because you really don’t have a valid argument? Why call names, why create even more hate by spewing garbage.

Why?

Why not instead seek out the truth, read and research and find things that uphold your position that do NOT include hate speech or blatant falsehoods. Why not learn the noble art of debate, why not participate in friendly discourse?

Why not learn how to think for ourselves?

Why not?

Carl Sagan wrote, at length, about critical thinking and while he was mostly writing at the time about superstitious belief, I think we need to look closely at what he called “The Fine Art of Baloney Detection” and learn how to fine-tune our bullshit detectors. We seem to have forgotten how to think for ourselves and we most definitely have forgotten how to be kind.

Here are Carl Sagans rules for Baloney detection.

  1. Wherever possible there must be independent confirmation of the “facts.”
  2. Encourage substantive debate on the evidence by knowledgeable proponents of all points of view.
  3. Arguments from authority carry little weight — “authorities” have made mistakes in the past. They will do so again in the future. Perhaps a better way to say it is that in science there are no authorities; at most, there are experts. ****I would add here that ‘Authorities’ are also Social Media ‘Influencers’, just because you see it on the internet does not make it true. ..again for the folks in the back Just because you see it on the internet does not make it true…CPM
  4. Spin more than one hypothesis. If there’s something to be explained, think of all the different ways in which it could be explained. Then think of tests by which you might systematically disprove each of the alternatives. What survives, the hypothesis that resists disproof in this Darwinian selection among “multiple working hypotheses,” has a much better chance of being the right answer than if you had simply run with the first idea that caught your fancy.
  5. Try not to get overly attached to a hypothesis just because it’s yours. It’s only a way station in the pursuit of knowledge. Ask yourself why you like the idea. Compare it fairly with the alternatives. See if you can find reasons for rejecting it. If you don’t, others will. *** I underlined that part… the pursuit of knowledge, I’m sad to think it’s a dying art CPM
  6. Quantify. If whatever it is you’re explaining has some measure, some numerical quantity attached to it, you’ll be much better able to discriminate among competing hypotheses. What is vague and qualitative is open to many explanations. Of course, there are truths to be sought in the many qualitative issues we are obliged to confront, but finding them is more challenging.
  7. If there’s a chain of argument, every link in the chain must work (including the premise) — not just most of them.
  8. Occam’s Razor. This convenient rule-of-thumb urges us when faced with two hypotheses that explain the data equally well to choose the simpler.  ***Choosing the simpler does not mean choosing the most simplistic, just because it explains or supports your narrative. CPM
  9. Always ask whether the hypothesis can be, at least in principle, falsified. Propositions that are untestable, unfalsifiable are not worth much. Consider the grand idea that our Universe and everything in it is just an elementary particle — an electron, say — in a much bigger Cosmos. But if we can never acquire information from outside our Universe, is not the idea incapable of disproof? You must be able to check assertions out. Inveterate skeptics must be given the chance to follow your reasoning, to duplicate your experiments and see if they get the same result. 

Stand by your truths, but there is no need to stand on another human’s throat to prove that your truth should be theirs. I believe there is room in this world for lots of truth, many different beliefs, and certainly many varied opinions. But let’s remember to leave room for kindness.

Om Shanti

Cheryl

 

Motivate me baby

This second, we can sit down and do our work.”
― Steven Pressfield, 

Ok so now that I have a shit ton of time on my hands, apparently all the stuff I told my self I NEVER had enough time to do … well, guess what it was all a lie. I do have time and it still isn’t getting done…. It took me 4 days to sit my butt down to write this. So, what was I doing for 4 days, well the pantry looks amazing and I have managed to re-watch The Agents of Shield, again, all 6 seasons. Yea…. Oh and I am CRUSHING Candy Crush.

So, what is it about motivation? Or what causes a lack of motivation? And is it motivation we are all lacking? Yea you know I’m not the only one.

Actually, I am motivated I really am, I want to write, part of me has always been a writer, my earliest memories are of having a pencil and paper in my hands and words, like butterflies, flying through my mind looking for somewhere to land. My mother was a gifted artist, a painter and a deeply creative person and memories of my childhood are of being given art lessons from a young age. Well, I wasn’t given the lessons; it was more like I was drug kicking and screaming to the art studio on Brainerd rd. and to the Hunter Art Gallery.  To be clear I have a deep appreciation and love of the visual arts, I just can’t draw a straight line. So, every time mom would give us paper and crayons or pencils on a rainy day I doodled and wrote stories. Mostly I wrote because even my doodles stank.

But these days I can’t seem to find my voice, and I sure as hell can’t get it down on paper. But I’m working on it. I’m looking for the push, that internal drive to get up and do….anything, something.
I know I’m not the only person that feels this way. We all have plans, to-do lists, great ideas that never see the light of day, unfinished projects and still we have periods where nothing gets done.

It is possible that Motivation isn’t the problem that it could be a deeper issue, instead could it be… Dun Dun Dun Duuuun… Procrastination!

Procrastination is a complex psychological problem and it has been studied extensively and it can’t be rendered down to a simple solution. It’s not laziness!

And it’s been my experience that motivation is a manifestation of procrastination. We have a tendency as humans to look outside ourselves for answers. Throughout history, we have looked to religion and science to answer complicated questions. And “looking for motivation” is one way to think we are solving the problem of getting shit done.

This might be one person’s thoughts about losing weight….” If only I was motivated, I want to lose weight, but what is my motivation, well Summer is coming, and I want to look good in that bathing suit.” But then summer arrives, and nothing has changed and we think it is because we lacked motivation, or had the wrong motivation. Really what we did was kept putting off making the necessary changes to achieve our goals.

Procrastination!

Why do we do that? Again, it is complicated, and it is different for everyone, Psychologists have terms for different behaviors that lead to procrastination. The biggest for me are Task Eversion, Fear and arousal procrastination (which sounds better than it is) for me arousal procrastination means I work well under pressure, give me task, give me a deadline and 5 mins before its due I’ll throw down and boom, done. Here’s the problem with that it might get done, and it might get done “ok” but trust me it could have been better. Also, self-imposed deadlines don’t work.

And know that there are many other reasons people procrastinate: indecisiveness, overwhelm, stress, depression, goals that are too abstract, anxiety and perfectionism just to name a few.

And now that we are all faced with this new normal, of social distancing and being isolated at home, at least for a while, how can we deal with not getting shit done, especially now that we have the time. How can we deal with our procrastination? Here we are stuck at home and we can’t get the laundry done or clean out the garage, forget the big project for work. What can we do?

Try to figure out what your procrastination issue is. A licensed counselor, especially one who is an experienced life coach can help you.

Establish your goals.

*make sure to define your goals as clearly as possible

*make a to-do list

*Prioritize tasks based on how important they are to the finished goal

*Break large and overwhelming tasks into small and actionable pieces

* Set short term deadlines for yourself on your way to your final goals

*Identify when you’re most and least productive and schedule your tasks accordingly

*Reward yourself when you reach a goal

*Focus on your goals instead of on the tasks that you must do to get there

*Imagine how great it will feel to experience the outcomes of your work

*Avoid a perfectionist mindset, nothing and no one is perfect. And remember we learn from mistakes

What works for me is to pick one thing, one task and do it till its done, finished. If I get distracted it’s all over.

Also, If I know that one big ‘thing’ will take a long time, days or weeks even, I break it up into timed segments. That way I am still working on it, I have a deadline, and I can still break away to go fold laundry.

And Breathe…. you knew I was going to say that didn’t you? 🙂 But it does help.

Breathing on purpose, taking slow deep breaths when faced with any problem can help you to focus. Taking Breathing Breaks can give you time to clear your mind and release any stress that might have come crept into your shoulders and neck. Breathwork, Pranayama in Yoga, can bring clarity to your thoughts and help to relieve anxiety.

So, what are somethings you want to do during this time of isolation? Learn to make pasta? Improve you putting game? Finish the puzzle you started over Christmas?

The greatest thief this world has ever produced is procrastination, and he is still at large.

Josh Billings

Om Shanti

Cheryl

Here is one of my favorite paintings from my mother20200326_164701

 

 

 

A Brief History of Us

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Lately, I have been reflecting on how many years I have been teaching and as March approaches I have been thinking about my sweet yoga space, so hop in and let’s take a trip in the way back machine…. In March of 2013, I began the process of leaving the corporate world behind and taking my yoga practice full time. After many years of teaching part-time and working “a real job” I found that I was ready to take the plunge and face the risks that come with business ownership and of being a solo-preneur. So, in March of 2013 I formed my LLC and began seeing private clients at Fit One Gym. I love that place! I spent 4 + years there as the gym manager and stayed as a senior instructor even after I found a part-time job at a local bank. The bank position allowed me plenty of time to see clients and teach classes but still make just enough money to pay my bills. It was awesome. It was also verrrrry comfortable, it would have been easy to stay there, to continue to do just enough, just barely enough. But I had a calling, I really wanted to take my Yoga Therapy practice to more people and for that, I needed more time and space. And that’s when the universe stepped in and with a big dose of Shakabuku (a shift spiritual kick to the head) what I like to call ‘Gods 2×4’, we found out that our bank branch was closing and at the same time a lovely space came open at the Gym. And the rest they say is history.

Image result for the universe is calling

By Sept 2013 Cheryl Murman Yoga and Wellness was open for business and I began to change the name to The Chattanooga Yoga Center in 2015. Over the years I have been asked why I didn’t open a more traditional type of Yoga studio, why didn’t I hire more teachers, why didn’t I have many different types of yoga offerings and the simple answer is that’s not what I wanted.

I wanted a different kind of yoga center, a different business model. I wanted a place for people to explore movement and to allow that exploration to seeped deeply into their bodies and their soul. I wanted a space that felt safe, that felt intimate whether there were 20 students in a class or just one client at a time. I wanted a healing space, space where healing could unfold as you needed it to.

And for myself I wanted to be able to explore with my students and clients, I couldn’t do that if I was managing a studio with 30+ classes and a boutique. Many people have come and gone over the years and it seems like many more have stayed than gone. I have always been happy to watch a student grow in their practice and then move on to other styles of yoga taught by other teachers, even at other studios and have been thrilled by how many of my students have gone on to become teachers! That’s humbling for sure. You are all near and dear to me, and I know that I will never make a lot of money doing business this way, but I know that I am far richer than I could ever have imagined.Its-a-wonderful-life-2

So, with the 7th anniversary fast approaching I wanted to take time to thank all of you who have trusted me with your bodies, your spirits and with your healing process. You are all nearer and dearer to me than this humble heart can express. It’s always been a challenge for me to accept compliments but to all of you who have been coming for years, some of you have been on this journey with me for far more than 7 years, Thank you! Thank you for your trust and support.

Om Shanti!

Cheryl

What is Asana?

What is “asana”?

asana

Asana is just one part of the deep, rich practice that is yoga… but in our western culture, it is, more often than not, the only part people practice. They might occasionally use a few breathing techniques but rarely are the other limbs of yoga taught.

eight limbs of yoga

Somewhere on FB someone posted a question about what movements and poses are ‘actually’ yoga, and then that same week someone new to my classes said to me that they loved I was putting ‘pilates’ and ‘regular’ exercise in the yoga class.

The thing is for me, and this is my interpretation, and I am certain I will get a lot of push back on this, BUT I think all movement has the potential to be an asana practice…..All movement.

Jogging, pilates, hiking, trail running, weightlifting, Zumba and step aerobics. All of it can be asana. Well sort of.

Let’s look briefly at these limb of yoga and try to take into consideration the 7 other limbs (besides Asana) of yoga and see if weaving them into whatever movement you’re doing makes it yoga.

Runners have always used the term “hitting the wall” to imply the place where they can no longer run, extreme fatigue sets in and they cant finish. But most experienced runners know when they may be hitting a wall. When they feel that coming on, they actively turn their awareness back inward, to an internal focus, a concentration on their breathing, on simply putting one foot in front of the other. That internal focus is Dharana, the 6th limb of yoga, meaning concentration, a meditative focus. That’s just one of the ways that running marathons can be yoga. Let’s look at more.

Here are the 8 limbs of Yoga:

1) Yama (The ethical standards and how we live off the mat)

          Ahimsa Non-violence

          Satya Truthfulness

         Asteya Non-stealing

         Brahmacharya Right use of energy

         Aparigraha Non-attachment

2)Niyama (The inner observances)

         Saucha Cleanliness

        Santosha Contentment

       Tapas Self-discipline

       Svadhayaya Self-study

       Isvara Pranidhana Surrender to the Divine

3) Asana (posture, the poses you do on the mat or the movement)

4) Pranayama (breathing techniques/breathwork)

5) Pratyahara (The withdrawal of senses)

               “the checking and curbing of the outgoing tendencies of the mind so that awareness can be directed inwards.” ‘Swami Satyananda’

6) Dharana (Concentration / meditative focus)

7) Dhyana (Uninterrupted flow of concentration / complete stillness of mind)

8) Samadhi (Bliss/transcendence of the Self)

 

So, let’s look at our marathon runner again. To achieve that level of physical and mental fitness required to run 20 + miles, they have probably lived a yoga life and maybe didn’t even know it.

We already looked at using concentration Dharana the 6th limb, but what else?

How about the Yamas and Niyamas, Ahimsa, which means do no harm, so maybe for our runner, that means don’t over-train, and don’t neglect stretching.

Saucha, meaning Cleanliness, could be eating healthy foods that will fuel the body, and avoiding recreational drugs and alcohol.

These are just 2 of the Yoga Ethics, look back at the list and see if you can see where our runner might have use Tapas or Brahmacharya or any of the other Yamas and Niyamas.

Looking down the list at the other limbs we know our runner couldn’t be successful without having some control over his breathingthis is Pranayama.

And Pratyahara, this is the withdrawal of senses, in the case of our runner, this might be the ability to not let the rain or the heat or the bugs or the occasional dog chasing you, to interrupt your concentration.  The ability to curb the tendencies of the mind towards negative thoughts.

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So, this for me is how all movement can be yoga… because it’s really about intention. It’s about being intentional with your movements, about being mindful and kind to your body. It’s about understanding the tendencies of your mind that limit you and how to overcome them.

It’s about an understanding that your practice of movement is about so much more than just exercise. So much more than just core strength and great glutes. So, the next time you’re in a Zumba class and think you can’t finish think about these 7 other limbs of yoga and see if you can apply them to help you live your best yoga life off the mat. And in your next yoga class notice how those movements that are NOT sun salutations are in fact Yoga.

Om Shanti

Cheryl

Movement the energy of life

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When you think of exercise what comes to mind? Well merriam-webster.com has this to say about exercise

  • physical activity that is done in order to become stronger and healthier
  • a particular movement or series of movements done to become stronger and healthier
  • something that is done or practiced to develop a particular skill

but here’s the thing it isn’t “exercise” that we should be promoting, it’s movement.

Friends and I were talking the other day and someone mentioned a trainer she knows and this trainer has a lot of injuries, old and new from ‘working out’, from pushing her body to its limits. And while we can do that (esp when we are young) it will most likely come back to haunt us, in the form of damaged connective tissue, extremely tight muscles, and arthritis. But exercise is good for us you say and we have been told we should do it, need to do it, but now they tell us it could be bad for us….. sheeeshee, its hard to know what’s what anymore.

But here’s the things….. pay close attention please…

Ahem:
It isn’t really exercise we need, it’s movement. But isn’t that the same thing? Nope not really. Exercise is a specific physical activity, based in movement but movement isn’t always exercise.

Think of it this way…An object in motion stays in motion. Right?, thats just physics.

Its movement we need to stay healthy, to age well and to become stronger. And from a yoga standpoint it also about balance. The balance between too much, too little and just enough, we all need to go Goldie Locks on this idea of exercise.

We think of movment as something that happens to us, even if we are doing the exercise, we think of it as being an outside endeavor. Instead think of Movement as starting from the inside, movement in the body, movement in the breath and then moving them together, the synchronicity of movement. First, we move the body, then we move the body with the breath and when they move together then the energy within the body moves. It flows, its an ebb and tide it contracts and expands. It’s movement. From our cells flowing with prana to the earth revolving around the Sun its movement we need.

So what can you do to increase movement in your life? To make movement your lifestyle, not just some exercise you do for an hr 3 times a week.

**Walk your dog, every day.

**Play outside, with the kids, without the kids, with the dog. Make “Play” part of your life too. Climb trees, play kickball, hit some golf balls.

**If you have a job that requires sitting for long periods of time, set a reminder and get up for at least 5 mins every hour and for at least 15 min every 4 hours. Or better still if you can, get a standing desk.

**Dance while cleaning…. Crank up your favorite tunes and Dance like to one is watching. And if you find they are watching, smile and invite them to join you in the dance.

** Wash your own car instead of going through the drive-through car wash

**Limit how much TV you watch. There is so much to choose from any more cable, Netflix, Amazon, Hulu ect ect ect… that we probably spend more time surfing and “looking” for something to watch than actually watching something… If your guilty of that raise your hand

  Image result for raise your hand Yea me too!

**Keep a pair of sneakers & a change of clothes in your car in case the opportunity to walk arises… Plan for that opportunity.

**Park a few blocks away from your destination and walk the rest of the way

**Do toe raises and calf raises while standing in line at the store or bank

** Instead of meeting a friend for coffee meet at the park and walk while you catch up

There are endless possibilities for getting more movement in your life……Oh there’s one more

**Take some exercise classes several times a week, Dance aerobics, Zumba, Pilates, and of course Yoga… they are fun and you can make new friends, just be sure they are a part of the movement in your life, not the only movement.

See you at the park, I’ll be the one climbing a tree 😊

Om Shanti

Cheryl

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The Magic of Slowing Down

FITONE

So this Article talks about something called ‘conscious movement’ …. Like it’s a new thing…..

Yea, well its not a new thing, but it is a great article highlighting the magic of slowing down.

Anyone doing yoga, pilates, TaiChi, and many other types of movement that require an attention to detail, has known about this for a long time. Back in the day, it was referred to as ‘Functional movement’ and ‘Everyday Exercise’ and of course a slower more precise movement based exercise like ones I have already mentioned were thought of as something you do once in a while to stretch or as exercise for older adults who had physical limitations preventing them from doing ‘real exercise’.

Let me be clear that when I say precise or talk about details, I am not referring to any thing akin to perfection or to the idea of a perfect alignment. I am talking about the precision or attention to detail that comes from simply slowing down enough to feel the pose or the movement.

I haven’t given what I teach a fancy name or label, I just call it yoga or movement. But even when I was still teaching STEP and other forms of aerobic exercise I taught a slower version, a more mindful way to move. And although the Mindfulness movement is fairly new (in the main stream anyway) that’s what we are talking about, Moving Mindfully.

One of my wonderful teachers calls it Subtle Yoga and I like that. It speaks of a softer, gentler way to move. A subtler approach to movement. But in our fast-paced culture where everything must be faster, harder, bigger and more complicated for you to get any real results this style of movement is overlooked or worse its degraded as something not worth doing. I remember when STEP first became a ‘thing’, it was everywhere in the late 80’s and early 90’s and it was taught (and I was trained this way) as a slower way to do aerobics that had you stepping up and off of a platform to around 125 BPM, but by the mid to late 90’s the normal BPM had jumped up to 135+… setting people up for all kinds of injuries. I had a few loud conversations with gym managers and other instructors about my classes. I kept the BPM’s well under 130 and I still do today, when I get a chance to teach. I have also taught Pilates and in classical Pilates, and in a style of Pilates known as The Method, precise movements require you to move slowly, Mindfully, but again the fast-paced folks weren’t sweating enough, so it morphed into something else looking more like boot camp classes. And guess what, people got hurt.

“Extreme soreness has become a celebrated experience in our culture, but pain is often an indication that you’ve gone too far, too fast.”
― Katy Bowman, Move Your DNA: Restore Your Health Through Natural Movement

And the same thing has happened in yoga. Yoga 50 years ago wasn’t taught in hot rooms with jumps and hops and crazy positions. Oh there were some crazy poses, well my hips think their crazy, but they were held for longer and they were taught over years, to students who practiced daily, that’s every day guys, yep people can do yoga every day… Just sayin’….. What has happened over the last 20 years or so is that our culture has once again taken the deliberateness and precision out of yoga and now everything is vinyasa. Fast paced movements designed to keep the heart rate up and burn calories. 

So what’s my point? Well there are good reasons why we need to move with more attention to detail. Moving more slowly actually allows you to recruit more muscle fibers. Moving deliberately takes a lot of momentum out the movement giving you a chance to feel how you move, to live for a moment in the foundation of the movement. In a slower paced practice, you can take time to notice the breath, to move with the breath. In a subtler practice you allow the body to move in a more natural way, increasing strength and pliability more slowly, therefore more effectively.

And the practice of moving more deliberately increases the flow of Prana through the body. Due to stress, lack of movement, poor diet and even aging, the body can become stiff. It becomes heavy and dense. And when that happens the movement of Prana, vital life force, is inhibited.

One of the reasons we do a yoga asana practice is to free up the physical body. To release tension and allow more freedom of movement, and when the body is free from tension then Prana flows more freely.

Moving slowly and holding poses for longer periods of time encourage a deeper level of relaxation. Holding a pose or a stretch for 15 to 30 seconds may feel like a stretch or that you are relaxing muscles but in reality, while the muscles may relax a little often times the connective tissue can actually begin to resist the stretch. If the posture is held for 2 minutes or longer, the belly of the muscle will begin to release and lengthen, and the connective tissue can then release old stuck energies and the result is more permanent elasticity and flexibility.

And along with that increased flexibility the Prana can begin to move and to release the mental, physical and energetic blocks in the body.

And I have nothing against a hot sweaty practice, or a practice that is intense and hard, but if that’s all you do you are missing out on creating greater balance in your body as well as your mind and spirit.

So know and understand that a slower style of yoga along with restorative yoga, practices that seem simple are not at all “beginner’s yoga, they can be quite challenging.  These practices offer significant returns on the investment of your time and more importantly your attention.

These practices may seem simplistic, but they are incredibly profound.

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Try slowing down and let me know what you think

Om Shanti

Cheryl

Tennessee is taxing Wellness? What?

Tennessee Sales Tax for “Fitness” Classes starts Sept 1st

2018-tax-laws

The Tennessee Dept of Revenue recently ruled that all fitness classes are subject to sales tax under the Tennessee Amusement Tax 67-6-212. Amusement tax  …. yep its called the amusement tax….. I am not amused. 

This does NOT include Yoga Therapy sessions or Private Yoga lessons, I had a lovely conversation with my accountant who assured me that Yoga Therapy, Private or Personal Yoga falls under the exemption for Personal Trainers, Yep Personal Trainers and PT studios are exempt, its an arbitrary rule…. Although to be clear what I do is as different from personal training as my classes are from pilates fitness classes.

This ruling specifically references “fitness” centers and classes and goes on to clarify that “fitness” includes “yoga.” I am not a fitness center and I do not offer any kind of fitness classes.

What I do offer is wellness and lifestyle classes based on movement and breathing. But the state of Tennessee has taken it upon itself to declare yoga to be fitness. 

Yoga is wellness and so much more than fitness, or even movement but in our western culture it appears to be much like a pilates class and since it is often taught in gyms, that seems to have been the source of confusion.

All my classes are based on a therapeutic approach to movement and alignment, and include breathing techniques and meditation that are proven to have positive health benefits, and this means that Yoga is very different from a fitness class, even if that Yoga class is taught in a gym, a church basement or a private home.

But I am also not please with this ruling for ANY fitness, wellness or movement based class. Tennessee ranks 45 in overall health… 45th! Just a few of the stats 

  • 45th in cardiovascular deaths.
  • 44th in high blood pressure.
  • 44th in diabetes

These are preventable diseases and disorders…. and fitness, including movement based  classes, are are big part of that prevention. Movement based classes are important for older adults. These classes help them stay mobile and help them combat depression and loneliness. Fitness classes encourage other healthy habits in all age groups like smoking less or quitting altogether, with eating less meat and making healthier food choices. And by taxing only the small businesses that have these classes they will have to raise the rates for these classes perhaps prohibiting some people from taking these classes….. and many fitness facilities have ‘community’ classes that are low cost or no cost these classes may go away.

But the thing that really pisses me off is the arbitrariness ( yes thats a real word I looked it up) of the ruling. 

Sales tax for the following

Aerobic classes (e.g., step or water aerobics,
jazz, Latin, world or other dance-based classes 
Ballet barre workout classes
Yoga classes
Fitness boot camps
Spin/indoor cycling classes
Indoor rowing classes
Boxing and kickboxing fitness classes
High intensity interval training (HIIT)
Cross training

Examples of exempt activities 

***It should be noted, under Sales Tax Rule 122, that fees or charges for instruction in sports or recreational activities are not subject to sales tax.
For example, fees or charges for playing tennis are subject to sales tax; however, fees or charges for tennis lessons alone are not subject to sales tax.*** yea, read that again and then someone tell me how that makes sense! 

These are exempt from taxation 

 Martial arts (e.g., Karate, Ju-Jitsu, Tae Kwon Do)
 Dance lessons
 Gymnastics classes
 Fencing lessons
 Skiing lessons
 Yoga teacher training

So tax everyone or tax no one. Right now its unfair!

I am working on clarifying the language I use to describe the group yoga ‘lessons’ I teach so that, with any luck, in the future I will be able to apply for exemption to this unreasonable tax.

I have managed in the past to keep my rates for classes (and Yoga Therapy & Private Yoga) as low as possible, certainly lower than other studios and gym where yoga is taught, because I want everyone to have a chance to enjoy the benefits of yoga, movement & breathwork  and to move with less pain and more freedom. I hope you agree and will contact your State Rep to see about repealing this ruling.

Here is a link to a petition that is being circulated please sign it and pass it on through Facebook and other social media sites.

https://www.change.org/p/please-help-stop-tennessee-s-sales-tax-on-your-health?recruiter=false&utm_source=share_petition&utm_medium=facebook&utm_campaign=sign_checkbox.lightning_share_checkbox_quote.fake_control

State Representative John Ray Clemmons  https://www.facebook.com/johnrayfortn/    is introducing legislation in 2019 to exempt health and wellness classes from sales taxes. If you agree, please encourage your Tennessee state legislators to support this bill. 

Here is the States website with info about the ruling

https://www.tn.gov/content/dam/tn/revenue/documents/notices/sales/sales18-09.pdf

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Om Shanti!

Cheryl

Viparita Karani

Hello loves can you believe its august 2!…. Just yesterday someone said to me “can you believe summer is almost over” My first thought was ‘well we live in the South so summer doesn’t end until Oct’ but my second thought was where did Spring go, let alone Summer! Times is flying by and the seasons change so quickly it’s hard to keep up.

Changes come and go but we will always have yoga, right? No matter the season, the month or the year. We have yoga.

It doesn’t matter if we are sick or feeling fit as a fiddle (how fit is a fiddle reallllly?). We have yoga.

Whatever life changes we are dealing with we have our yoga practice to help us navigate those sometimes-turbulent waters. Maybe you don’t have a regular, everyday practice, maybe you try to squeeze a few (or one ) class a week in but we never seem to develop a home practice. We think that yoga at home should look like, feel like and be like that 75 min practice you take at my center or a studio or gym. But you don’t know how to do that full practice at home..… You try.

You roll your mat out, you put the pets in the other room, you wait for the kids to fall asleep and the spouse to be watching their favorite show. And then you stand there, on the mat….. And think now what? You do a few down dogs, even though you hate them in class, but for some reason it’s the one pose you can remember… Oh there is plank, you know that one too, you also hate it too but you do a few of them. Then you remember the dishes in the sink or the laundry in the washer and you roll up the mat and think I’ll try again late.

Look you have enough stress in your life, instead of making yoga a big production or stressing over poses you can’t remember, just do one pose…. Yea, ONE POSE.

That’s all. And that one pose is Viparita Karani, Legs up the Wall pose.

We posted a little article on my Face book page about legs up the wall and it generated more buzz than most posts do so I thought I’d add some tips for you here. I had questions like ‘how long I should stay in the pose and how often can I do it’… And ‘I have tried it but my back doesn’t like it, how do I make it more comfortable.’

But first the basics.

Sit on the floor with your left side next to the wall and your feet on the floor. Using your hands for support, shift your weight and lower your right shoulder to the ground so that you can pivot your pelvis and sweep your legs up the wall as you lay down.

Lay back & let the arms relax at your side…..

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Legs up the wall

For more comfort, place a blanket in a single fold (about 1 in thick) next to the wall. When you lay back it should be under your hips and low back but allow the shoulders to drape back.

For more height under the hips, (this makes it more like a full inversion)…. To begin, fold a thick blanket lengthwise and lay it next to the wall. It should be around six inches thick, about 10 inches wide, and long enough to prop up your hips in their entirety. (A yoga bolster works well too.) Place the blanket near a wall with the long edge running parallel to the baseboard, leaving a gap of just a few inches between the support and the wall. And then sit on the blanket, with the hip next to the wall and carefully roll back onto your shoulders as your legs go up. You have to decide how much is too much height. If it is uncomfortable for your back remove the extra height.

leg up 2

If your hamstrings are tight, scoot back from the wall a few inches and roll another blanket up and put it between the knees and the wall. Be careful not to be too far from the wall as you run the risk of hyper-extending the knees.

A few other tips to make this more comfortable, is to wear warm comfy socks, your feet will get cold. And drape a blanket across your body so you don’t get chilled. An eye pillow is a nice touch, but if you don’t have one take a hand towel and cover your eyes.

Stay in Legs up the Wall for as long as you are comfortable.
Start with about 5 mins and work up from there. I have been know to stay for up to 30 minutes.

The benefits of this pose are almost endless. I read some where many years ago that, Krishnamacharya the father of modern yoga, said that this pose was the most important for good health. All inversions are good for us, but not all of us should do the more strenuous versions such as head stand or shoulder stand. Viparita Karani is a wonderful pose for triggering the Relaxation response in the body. It is a deeply relaxing pose.  Just a few of the other benefits are:

  • Facilitates venous drainage and increases circulation
  • Eases menstrual cramps
  • Relieves swollen ankles and varicose veins
  • Restores tired feet or legs
  • Stretches the back of the neck and back of the legs
  • Provides migraine and headache relief,
  • Calms anxiety

So stop making ‘yoga at home’ so difficult, just do this one pose. Try it for a few minutes a day and let me know how you feel.

Om Shanti

Cheryl

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Lets rant a bit about scales

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It’s a number thats all… just a number…just one indicator of your health.

It’s not how you judge your worth or value. It’s not representative of who you are or what you are. It’s not a measure of your success as a human being.

It’s a number. Nothing more.

We (woman especially) approach the scale with fear and dread, hoping it will tell us how we measure up. We step on that scale as if it’s number can tell us if we are lovable, or desirable. But what you need to know is that the scale is a liar. It can’t tell you what portion of that weight is healthy fat or unhealthy fat. It can’t tell you how much muscle you have, it can’t tell you if you have light bony structure or dense heavy bones.

It can’t tell you if you’re a good parent or if your partner thinks your sexy.

It only measures body weight. That’s all. And if you are judging yourself on that one number only let me tell you from experience that no matter how low that number is it can’t, it shouldn’t define you.

I am a healthy, and pretty damn, fit Grandma and full disclosure here I weigh 175 lbs. I went to the Doctor recently for my annual and it’s the only time I step on a scale, I don’t own one. I am 5’ 9.5” tall, and according to the charts I am over weight. But what that chart doesn’t know that I can do a 2 min plank or run trails (slow but I do it) or throw kettle-bells around like a boss. It doesn’t know that my BP is 100/60 and my total cholesterol is 160.

That lying scale measures only one thing, the tug of gravity on your body. And it doesn’t consider certain variables like water retention, changes in hormones, or how much muscle you have.

Would I like to be a little bit thinner… yes…. Because I have been programmed to think that if I am thin then I will be happy… In Oh so many ways…. Well guys I have been thin, very thin, too thin and I was not happy. Not even close.

There was a time in my adult life, even after having had 3 kids, that I was about 45 pounds lighter than I am now. Wow! I can’t even imagine what I would look like at 135lbs! Gaunt? Emaciated? At my age (nope not telling you that, I gave you my weight, that’s enough) there is no way that would be a healthy weight. I would have to lose all the muscle I have put on in the last few years. Am willing to do that… No. But what then is a healthy weight? And who decides what number we should be targeting?

My doctor? The insurance companies? Self or Shape magazine? And if my BP is with in a healthy range, my cholesterol is on the low side of the normal range and I get copious amounts of exercise, then what does it matter what number comes up on the scale?

If you take my class often enough you hear me say that nothing in the body happens in isolation and that wellness is a layering process. What that means is no one thing makes you healthy and well. No single exercise will make you fit. And that one number on the scale is not the only indicator of health and well-being. Step back and look at the myriad of ways you can improve your overall life and start to layer them, see what works for you and what doesn’t. But don’t rely on only one thing to dictate your life. Remember that your happiness and self-worth are not dependent on reaching one single criteria.

So ditch the scale, or at least use it only as one, just one, of many tools that help you live your best life right now!

Om Shanti

Cheryl

bost cropped   (p.s. I will turn 58 this year)

Breathing Breaks

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Breathe easy……Take a breather……Take a breath ……Catching your breath

These are just a few of the different ways we express using breath to ‘take a break’. It’s in our lingo, part of our culture, and yet it’s something we rarely seem to do. Instead we ‘take a break’ by getting a cup of coffee or surfing facebook or Netflix on our pc…you know you do and your boss knows it too. We all need to take breaks from our work, even if we love what we do taking a break has many benefits ….

Better Circulation, increased muscle tone and flexibility

Sitting all day long can have a negative impact on the body, which is why it’s essential to get up and move at least once every hour. This increases blood flow improves muscle function, joint mobility and genuinely keeps you from feeling sluggish.

Boosts your Creativity

Get those creative juices flowing! Taking a break from the action allows you to recharge your mental batteries, improving the chances of coming up with that new genius idea.

Increased Productivity

Productive and engaged employees aren’t necessarily ones who work 80-hour weeks, it is usually someone who is engaged in the task at hand and productivity should be measured by the quality of the work.

Reduced Eye Strain

Taking just five minutes away from a computer screen is typically all you need to keep eye strain at bay, and it’s crucial to sustaining work for a long period of time.

Lower Stress Levels

Stress is one of the main things that causes burnout. To preserve your sanity, de-stress and improve the quality of whatever you are doing, you need to step back from the action. And remember it’s not goofing off,

it’s really about taking time to Refuel and recharge.

At the Cleveland Clinic they use yoga and modified traditional yoga breathing exercises as a way to help patients manage their pain and disease. Deep breathing is not only relaxing, it’s been scientifically proven to affect the heart, the brain, digestion, the immune system — and maybe even the expression of genes.

Dr. Mladen Golubic, a physician in the Cleveland Clinic’s Center for Integrative Medicine, says that breathing can have a profound impact on our physiology and our health. “You can influence asthma; you can influence chronic obstructive pulmonary disease; you can influence heart failure,” Golubic says. “There are studies that show that people who practice breathing exercises and have those conditions — they benefit.”  He’s talking about modern science, but these techniques are not new. In yoga, breath work is called pranayama and Yoga practitioners have used pranayama as a tool for affecting both the mind and body for thousands of years.

According to Psychology Today, breaks at work improve employee performances. Below is a list of breaks that may be effective during the work day (Fritz et al., 2011):

  • Meditation helps you detach from work thoughts by clearing your mind and focusing on relaxation.
  • Physical activity helps you increase blood flow to areas in the brain that are necessary for focus and attention.
  • Learning something new or playing a game will help you feel confident and boost motivation.
  • Setting a new goal and thinking about the future will help you see the bigger picture and re-evaluate life in a positive way.

Meditation, physical activity, learning something new, and setting a new goal can sound like a lot of different things you need to do to take that break, but the reality is you can do all these things by simply taking a ‘Breath Break’.

Instead of reaching for coffee to give you a boost, allow your breath to soothe your body, mind and spirit.

If you don’t have time to leave your desk here is a 2 min ‘Breathing break’ you can take to de-stress, invigorate the spine and enliven your brain…

Push your chair away from your desk, place your feet on the floor under your knees, sit near the front of the chair and lengthen your spine.

Now close your eyes and place your hands on your belly and begin to take long slow deep breaths. On each inhale lengthen a little more through the side and back body, while doing your best to keep the chest and shoulders relaxed. After about 5 or 6 breaths open your eyes and let the breath return to normal.

Then begin the deep, calm breaths again, this time taking your arms overhead on the inhale and bringing them down on the exhale, again about 5 or 6 times.

Then place the hands on your knees, inhale to lengthen the body and on the exhale ‘roll forward over your knees’ keeping the hands on your knees for support. Go as low as you are comfortable. Inhale as you bring your body up and exhale you roll forward. About 5 or 6 times.

You can do another round changing the dynamics if you like and if your back is strong enough….

On the Inhale raise your arms up and on the Exhale as you roll forward you release your arms out to the side (swan dive fashion) and towards the floor. If you need to support of your hands on your knees, please keep them there.

If you have more room and time, try the above sequence standing up…. Just adjust from sitting to standing in mountain pose for the first round of breathing, on the second round arms go overhead slowly as you inhale and slowly come down on the exhale. You can add a little bit of fun here, as you go up on your toes slowly raise your heels off the floor.

For the next round (keep the heels down) raise your arms up on the inhale and on the exhale, bend the knees and roll down towards the floor. And on the inhale bring your body back to standing.

Again 5 or 6 breaths for each round. And remember to smile and have fun.

Breathing is the original mantra and just a few minutes of deep breathing is easy, it is an act of self-care and it accelerates the benefits of the work break. And connecting movement with the breath enhances brain function and amplifies the benefits of your ‘Breath Break’.

I could be talked into a wee little video of the above mentioned breath breaks….Hummmm? Interested?

So try substituting the ‘coffee break’ for a ‘Breath Break’ do it every day for a week and let me know how you feel!

Namaste my lovelies 

Oh Shanti

Cheryl

For information regarding events, Classes, Reiki and workshops, please check out the FaceBook page for The Chattanooga Yoga Centre.