sunsheen_yoga

Don't Just Do Something, Sit There!

sunsheen@outlook.com (Sheena Loschiavo) — Sun, 31 May 2020 12:25:44 GMT

Transformative Teachings From a Wise Woman.

The world of peace and joy is at our fingertips. We only need to touch it. ~Thich Nhat Hanh

What is the purpose of meditation and why is it important to "be in the present moment?"

Perhaps when you hear the word 'meditate' you visualize someone with a lot of time on their hands, sitting comfortably and carefree in a quiet space, at ease with themselves and their life, with a clear and settled mind. This may be the case for some well seasoned meditators once in a while, but if we have the preconceived notion that meditation is supposed to always feel easy and good and peaceful, then most likely we will feel like we are failing every time we go to sit.

As a yoga teacher, I can't tell you how many times I've heard people say "I suck at meditating, I can't clear my mind" or "I can't meditate, it's hard for me to sit still for very long." This is like saying "I'm too dirty to take a bath." While spending my days at home in quarantine I dug out some books and magazines that I hadn't looked at for a while and came upon a powerful and well articulated article, written by Pema Chodron, an 83 year old American Tibetan Buddhist, who's written dozens of books on mindfulness and meditation and is well respected around the world in this field of study and practice. In the article Pema sheds light on what a real meditation practice might look and feel like and why we would consider doing it in the first place. She goes on to explain the five qualities that are fostered over time as we meditate. We strive to move and breathe on our yoga mats in a purposeful and mindful way and we often spend a bit of time in meditation and deep self awareness. Whether you consider those moments your meditation practice or have an actual time that you set aside to sit and meditate, or would like to begin a meditation practice, this article has something to offer you.

So grab a cup of coffee or tea, sit back, click the link to the article below and soak up some wisdom from this amazing teacher and human being. The second link is a short guided meditation practice to try that Pema offers in one of her books. Enjoy the article and the practice. I hope to see you on the mat soon!

Yoga Props 101: A Buyer's Guide to Yoga Blocks, Bolsters, and More

sunsheen@outlook.com (Sheena Loschiavo) — Sat, 09 May 2020 23:23:54 GMT

Your Go-To Guide for Purchasing Yoga Props.

So, you're looking to buy some yoga props, but not sure where to start. Here's a few suggestions and things to consider before spending. I've also included a few links to brands that I've used for years and have come to love!

First Prop Up: BLOCKS

Whether you're practicing Vinyasa, Yin, Restorative Yoga, or doing some other kind of workout at home, yoga blocks are pretty handy to have around. They are the most versatile yoga prop and one that I highly recommend to have at home if you and yoga plan to be mates for a while. They can be used to stabilize, support balance, enhance muscle engagement, and improve alignment. The two biggest things to consider when purchasing yoga blocks are size and material.

Size : The most common size yoga block and size that I prefer is 4"x 6"x 9 ." The 3" blocks tend to be less stable. Unless you have something very specific you want a narrower block for, opt for the bigger size. And get two!

Material: Blocks come in a variety of materials including foam, cork, and, wood. They each have pros and cons:

Foam Pros - lightweight/easy to move around, least expense, comfortable when laying/sitting on

Foam Cons - synthetic material, less stable in some postures

Cork & Wood Pros - very stable, natural material

Cork & Wood Cons - heavy, may not be as comfortable when laying/sitting on in certain postures, more expensive

What do you plan to use your blocks the most for? Do you want more stability for balance or comfort? This will help you determine which size & material are right for you and your practice style. My favorite are foam blocks (no specific brand, there are tons, and they are pretty much all the same and as low as $9/block, google "foam yoga blocks" and take your pick). I also love my heavier, recycled foam blocks made by Manduka that have bevelled edges. I use these when I need more stability and am not concerned about comfort.

The use of yoga blocks can transform your postures to be better aligned and more comfortable. The list of ways you can use them goes on and on, and can help keep your regular yoga practice alive and interesting. This is my #1 yoga prop to have at home due to it's range of uses and affordability. Plus...have you ever seen a yoga block wear out? I haven't!

Second Prop Up: BLANKETS

Blankets are another staple in a yoga practitioners prop set up. They provide padding, a lift for your hips in seated postures, and are also nice to cozy up with in Savasana, providing an extra layer of warmth and comfort. Having at least one blanket is very useful, if you need more height under your seat or if you like to practice restorative yoga, having 2 or more is best. You've probably seen the traditional, striped, Mexican style blankets before. These are soft, lightly woven, provide a thick cushion that lasts a long time, and are super easy to wash. They look pretty and fold neatly too! These are definitely my blanket of choice to practice with. I've purchased some of my blankets here . A variety of stores sell these types of blankets as well, so be on the look out. If you are looking for a more natural fiber blanket wool may be a good long lasting option. Wool blankets are thick and study, however I find them heavy, slightly itchy, and more difficult to wash. In general you'll want a blanket that is large enough to cover you from head to toe. A common size is 73"x48."

Third Prop Up: STRAPS

A strap designed specifically for yoga postures needs to be long enough to accommodate the length of your arms and legs and study enough to give you the proper feedback and resistance you need. Straps can be used to assist you deeper into a pose by adding an extension to your limbs and they are also a great tool for facilitating flexibility, especially in the shoulders and hamstrings. The buckle on a strap is also key in making a loop for specific postures. In a pinch you can use a belt, scarf, or tie, but they won't have a buckle, most likely won't be the right length, and if they are stretchy, sometimes this can be annoying or useless. When buying a strap, the top things to consider are length, buckle style, width, fabric/material. They also come in a ton of fun color options.

Length/Width: An 8ft strap will be long enough for most yoga needs. If you are over 6ft tall, you may want to go with a 10ft strap. The one I use the most often is an 8ft ProSource Strap , which has a nice cotton fabric that isn't too flimsy, is 1.5in wide, and is only $6. The only downfall is the plastic buckle can be a little tricky to use until you get the hang of it.

Buckle: A metal D ring buckle is probably the easiest to use, but personally I hate the sound of a metal buckle hitting or dragging on a wood/tile floor, eeeek!

Fabric: This is all personal preference. I have a Manduka strap that I rarely use, it's very stiff and sometimes digs into me while doing certain postures. Currently, I have my eyes on the Tumaz Strap because it's super soft, has D rings, is affordable and comes in a bunch of fun stripped colors. And who doesn't want to gaze at aqua and watermelon while they are stretching tight hamstrings? Seems like a win win!

Fourth Prop Up: BOLSTERS

Bolsters may seem like a luxury item to have, but once you own one, you'll never want to be with out it. They not only provide comfort and cushion, but also serve to help you find better alignment. Lay back into a spacious, reclined, heart opener pose after a long day, support your forearms and upper body in a yin style forward fold, or give yourself a boost if your hips are feeling restricted while seated in meditation or pranayama practice.The bottom line is, bolsters are amazing! There are MANY sizes and shapes from square, to round, to rectangular, large, itty bitty, and ginormous. Find one that's just right for you depending on your size, shape, and yoga desires. You may also decide you want more than one to use for different aspects of your practice. Below I've listed the sizes and shapes of the ones that I personally use and love, but again there are a lot to choose from.

Small Rectangular Cotton Bolster - 22"long x 5"high x 8"wide. For those of you who practice with me in Bradford, this is the purple bolster.

Supportive Rectangular Cotton Bolster - 24"long x 6"high x "wide. For those of you who practice with me in Bradford, this is the dark blue bolster.

Find one that has a soft, washable cover, and overall feels pretty firm when you squish it.

Happy Shopping. Props to you! Enjoy your practice.

4 Tips for Taking an Online Yoga Class at Home

Fri, 01 May 2020 21:45:15 GMT

Maximize Your Online Yoga Experience at Home

Although I'm sure most of us wish we were in a tropical paradise like the photo above while we practice yoga, the reality is you're probably in your living room at home with pets or kids climbing over you, alarms beeping, your spouse asking you for a "quick favor," or the plumber showing up 20 minutes early to fix a leaky pipe. Wherever you happen to find yourself these days, when you finally decide to take out your yoga mat, set up your computer, and join an online class, interruptions could make your experience less than optimal. Furthermore, some of these perceived obstacles may even be getting in your way of hopping on your mat to begin with. Don't let it! Here are 4 tips for taking an online yoga class at home and enjoying every minute of it! (well except the minute spent in Chair pose!)

Who Would Have Thought a Pandemic Would be the Catalyst For Me to Start a Blog

Sun, 26 Apr 2020 18:06:58 GMT

Welcome to MY BLOG.

Did you know blog is short for Weblog (Web-log)

I've never considered myself particularly creative, artsy, and at the very least, a writer of any kind. Although I do enjoy journaling occasionally or dabbling with silly poems here and there, it takes quite a bit to move me to sit down in front of a screen and type. When my web developer mentioned the word "blog" to me, I literally growled back at him and experienced an influx of overwhelm. There's a small chance I may have even rolled my eyes...one of my body's seemingly uncontrollable go-to's when I'm annoyed or somewhat pissed off (just ask my husband, he's seen it a time or two!). This is often my reaction to something that is so far out of my comfort zone I don't want to touch it with a ten foot pole.

What would I have to say? Who am I to say it? Who would listen? And why?

These are some of the obstacles that entered my mind when the forbidden word "blog" was used in the same sentence as my name. Not only did I feel like I didn't have the expressive capacity to create a blog, but I had no idea technologically speaking how to do it. Enter, another eye roll. As a rule, technical projects that take more than say 5-10 minutes, I hand off to someone else. I avoid it like the coronavirus (maybe it's too soon to go there, but I did) and reassign the task, washing my hands of it (literally!) Ha!

So....I set the evil blog suggestion on the back burner for several days to simmer. And simmer it did. Over the next week, I found myself thinking "I'd love to share this with my yoga students" more than a few times. An article on meditation, a short video knee pain during a lunge, or even a quick, new smoothie recipe that pepped me up for my morning commute (which is currently just down the hall and into our guest bedroom where I Livestream). I found myself wanting to share these things not because they were interesting to me, but because I felt they could genuinely help people succeed on their paths and positively affect their well being and day to day life. I needed an outlet to share these informational nuggets, other than just a quick overview before or during a yoga class or in a long winded email.

Pandemic strikes. I find myself doing things I never thought I would. Teaching yoga through a screen where I can't see or hear any of my students while we practice, wondering if I'll even practice dentistry again this year, wiping down $300 worth of groceries with Clorox wipes, and celebrating my brothers birthday without actually being able to hug or go near him. While being home by myself for hours on end I've had moments of comfort and personal growth and I've had moments of utter confusion, discouragement, and sadness. It's been interesting and boring, it's been positive and negative, it's given me time to ramp up and be active and time to slow down and chill. There's always a delicate balance at play. This blog idea snuck up on me and I think it will provide me with a little Yin to my Yang.

I've decided to put my mental obstacles aside, tackle the technology and start this blog for the simple purpose of sharing. To give you a few options and tools to feel great and make navigating this human life perhaps a bit smoother. To share some ideas and practices that have be insightful or helpful to me. That's it. Nothing fancy or scholarly. You won't see A+ grammar or perfectly flowing sentences. The technology aspect will hopefully evolve, but in the mean time please bear with me. What you can expect are blog posts relating to yoga, health, life, food, fun, and quite possibly a cat picture or two. As I'm sure your inbox and perhaps your brain is crowded like mine, I will only share what I feel is helpful, relevant, and inspiring. Take it or leave it, pass or share it. What matters to me is that you know I'm thinking of you and your happiness often and would like to drop you a line once in a while. I wish you all the best on your path. Thanks for sharing your yoga journey with me!

Xo, Sheena

I am pieces of all the places I have been, and the people I have loved. I've been stitched together by song lyrics, book quotes, adventure, late night conversations, moonlight, and the smell of coffee ~ Brooke Hampton