Using Injury as a Learning Experience

By Tara Kilgallen

Believe it or not, even Yoga Teachers get injured! We teach classes, do our own practice, run, hike, bike, do stupid stuff even. Once in a while, try as we may to take good care of ourselves, it catches up to us. When I first began practicing, I found that the practice went a more restorative route during periods of injury. But I am in a different phase of my practice now. Injury does not mean that I don't do my practice, or change my style to suite the injury. I have discovered that by bringing the practice back to the basics, I am able to move through my usual sequence of poses. I can tailor it to my needs that day, and through that shifting out of my expectations, I open up into the infinite possibilities of learning more about the poses at hand, and myself. For me, it is an opportunity to approach the poses and philosophy with a beginner's mind.

My most recent injury involves a hamstring. A few months ago, holding a forward bend, face to shin bones, was so comfortable that holding the pose for minutes at a time was no big deal. But this week, I am finding that even the slightest forward fold creates a twinge of pain from the sit bone down the length of the muscle. But I don't give in and quit. Instead, I bend my knees, ease into the fold over the course of many breaths. I use this moment to cultivate patience and kindness to myself. I look for the sensations along the back of the body, feel both feet stamping down into the earth, and utilize my exhale to let go of any tightness. After a few breaths, despite my injury, I feel my hamstring let go, and the body cue me to begin working the knees towards a straight leg. I pause, and take my time in that transition, and wait for the new sensation to chime in. If I experience pain, I question if it is time to move out of the pose, or is the body working the pain out. I play on the edge fidgeting and being present for whatever sensation the practice offers: good, bad, or indifferent. I question every thought my ego wants me to obsess over.

Then, I slowly move out of my forward bend into a lunge, again easing into it, noticing the sensation in the hip crease and the hamstring. Is there opportunity to heal and strengthen the injury? Is there something here, in the most basic of poses, that I can take forward with me today? What are the sensations I am experiencing going to reveal about myself this time? The answers are never what they were yesterday, and I can be sure they wont be the same tomorrow, either. But if I stay consistent in my beginner's mindset, and know in my heart that I will always be a beginner, I open myself up again to the infinite possibility and probability that the practice will show me what is next, bring me that much closer to Union with the Universe, and with myself. 

There are no advanced moves and level III classes that can bring anyone closer to the ultimate goal of yoga. In the end, it is a yogi's goal to attain enlightenment. So honor the basics, honor the roots of the practice, and if nothing else, Breathe.

Tara Kilgallen began studying yoga at the age of 16 when introduced to the practice by her dance instructor. She immersed herself not only into the physical practice, but also began studying the philosophy and theological roots that helped her form a strong mind- body connection. After years of self study, asana and meditation practice, Tara was certified as an instructor through the Yoga Institute of Houston, Texas in 2001. At just 20 years old, she began teaching group Vinyasa classes in the Wellesley and Natick area, while continuing her education, receiving certifications in Prenatal Yoga, and as a Rieki Master. In 2004, she ventured to California to begin a business of her own, a private yoga studio in close connection with the family business Tushita Heaven. After much success on the west coast, Tara and her husband returned to the greater- Boston area to focus on their family and other pursuits in 2008. Since, Tara has taught group and private classes at Lumina Mind Body Studios, and most recently has been given the honor of Co-Director of the yoga program for Lumina. Tara's classes reflect her spirit and passion for yoga. She lives in Framingham with her treasured husband and three sons.

Why Savasana (Corpse Pose) is the Most Important Pose in the Yoga Asana Practice

By Janine L. Agoglia

Savasana, or Corpse Pose, is the final pose in every yoga asana practice, no matter the style. I believe it to be the most important pose in the entire yoga practice and many times we don't give it the attention it deserves. Maybe you don't understand the value of Savasana, maybe you are just in yoga class for the workout. Sometimes life gets in the way of your yoga class and you might need to duck out early, leaving before Savasana happens. Here is why I recommend taking Savasana to complete every yoga practice, even if you need to leave before the rest of the class has finished:

Integration. Savasana is when the body integrates the practice you have just been through on a cellular level. You absorb the wisdom of your practice physically, mentally and spiritually whether you are conscious of it or not. It is not something you need to actively work on. Simply by resting and lying still it happens on its own; you just need to be open to it.

Stillness. When in your day are you completely still? Probably never unless you are sleeping, and even then, maybe not so much. That break from movement, your physical stillness, helps calm the mind and create relative stillness there as well. The mind doesn't go completely still, but if the body is still, there is a better chance for the mind to stop racing around like a monkey in a cage (monkey mind). It can then settle down into a calmer, less reactive state. When we let go of reaction, you can cultivate choice and power over your decisions.

Internal Wisdom. When we are still and quiet, the Wisdom that already exists within us can reveal itself. It might be the answer to a question you've been struggling with, the solution to a problem in your life or even an answer to a question you didn't know you were asking. We all possess great wisdom, but often there is so much noise in our head that we can't hear it. Savasana is a great time to listen and let your Wisdom bubble up to the surface.

Presence. Bringing your mind into the Present creates internal peace. When your mind is in the Past, mulling over events that have already happened, that is where you find depression, shame and regret. When your mind is in the Future, thinking about things that have yet to happen, that is where fear and anxiety live. We have no control over the Past or the Future: the Past has already happened and the Future may or may not ever happen, no matter how much we worry about it. We only have control in the Present and it is in the Present where we find Peace and Contentment.

Savasana is simultaneously simple and challenging: simple physically (you just lie there) but challenging mentally. Quieting the mind is something that is achieved over time, that ability to drop into a peaceful state is like a muscle that needs to be built up. Savasana teaches us to be in a place where we are not constantly criticizing ourselves, getting caught up in the drama of our thoughts, trying to fix or change that which really doesn't need to be fixed or changed. Savasana is about finding acceptance in the moment, of ourselves and of others, finding that place of kindness, compassion and joy. Do yourself the favor of taking Savasana at the end of every yoga practice, whether you take a class or practice on your own. You're worth it.

Janine L. Agoglia has been teaching Vinyasa yoga since 1998. Her yoga journey started in 1995 with Iyengar Yoga and she discovered Vinyasa yoga in 1997. The combination of breath with proper body alignment is what fuels Janine's practice and the classes that she teaches. She believes that yoga should be safe as well as challenging, creative and fun. She always emphasizes proper alignment within the flow, as well as focus, breath and humor to help students find the balance between strength and ease. Deepening one’s physical awareness helps one strengthen his/her spiritual awareness and mind-body connection. Janine loves being able to help people deepen their own practices, finding yoga in everyday life on and off the mat. Her DVD, “Vinyasa Yoga for Regular People” is available for purchase at the front desk at Lumina Mind Body Studios in Wayland, MA.

In addition to being the Co-Director of Yoga and teaching yoga classes at Lumina Mind Body Studios, Janine is also a Licensed Acupuncturist and Chinese Herbalist who practices at Integrative Therapeutics in Natick, MA.

To contact Janine, please email acuyogamama@hotmail.com or visit her website, www.acuyogamama.com.

The Nia Way-- Focus and Intent, the Joy of Movement

By Holly Kania 

When people ask me about Nia technique, the movement practice I teach at a handful of Boston area fitness or yoga facilities, they are usually looking to place it in a pre-existing frame of exercise classes.

“Oh, so it’s like yoga,” they say when I tell them that Nia is a “movement practice” that cultivates “body-mind-spirit integration and healing.”  True:  You could say that.   

“Oh, so it’s like martial arts,” I often hear, when I explain that Nia classes include such movements as kicks and blocks, or that teachers are certified in a “Belt” system of increasing mastery much like those in karate or judo.  And you might also say that.

But when I mention the words “choreography” and “music,” people’s eyes light up with epiphanal delight:  “Oh, you mean like Zumba!”

Perhaps surprisingly, the answer here is no:  not so much like Zumba as one might think.  Both classes are choreographed to music, and the class experiences are dance-y, energizing, and fun.  But I’d say that’s where the similarities end, for several reasons:

First of all, every Nia class begins when the teacher sets the focus and intent for that day’s class.  It could be something straightforward, like a focus on our feet, with the intent to sense stability and grounding.  Or it might be something more philosophical, for example a focus on “Yin-Yang” energy, with the intent to play with the sensations of dynamic power movements (Yang) and flowing, easeful ones (Yin).  This approach to class invites Nia students to experience profoundly different sensations in their bodies even when repeating the same routine over a period of weeks.  It stimulates movement creativity so that students don’t get caught in a rut of habitual movements (a primary source of pain and injury). I hear from Nia students (and I feel it myself when I take
classes) that they are never bored or experience exercise burnout, because each class feels so different.  Very quickly, students build up a vocabulary of Nia movements, so that when the teacher cues “fast clock,” “squish walk” or “upward block,” their bodies recognize the movement.  And every class, they receive the full benefits of a whole-body “workout” that builds cardio strength, tones muscles while increasing flexibility and mobility, and relieves stress.  Yet it almost never feels like “work.”  

Here’s the secret:  while daily the “focus” and “intent” of classes may vary widely, the foundational focus and intent of Nia technique is always this:  to experience the joy of movement – to move with pleasure and a sensation of deep connection to your own body – every single class.  

The practice of working regularly with focus and intent can deeply enrich our experiences outside the studio.  Developing our capacity to focus our attention and behave with clear intention is just one of many lifestyle benefits of Nia. My own Nia practice has honed my focus on choosing joy on a daily (hopefully even moment by moment) basis, with the intent to shine a positive light in my own life and those of others.

I hope you’ll come try one of the four weekly Nia classes offered at Lumina this fall.   You don’t need any particular equipment or experience, and beginners are always welcome.  We look forward to sharing the joy of movement with you.

A certified Brown Belt instructor in Nia Technique, Holly has taught Nia classes in Metrowest Boston for four years, and has been teaching at Lumina since January 2013.  Holly did her Nia certification trainings in Concord, MA with Maria Skinner & Al Wright (White Belt), Sun Valley, ID with Britta von Tagen & Casey Bernstein (Blue Belt) and Houston, TX with Helen Terry (Brown Belt).  She plans to pursue her Black Belt certification (the highest level in Nia teacher certification) in 2016.  She is thrilled to share this movement practice with the clients at Lumina.

Consistency is Key

By Tara Kilgallen

“The practice of yoga will be firmly rooted when it is maintained consistently and with dedication over a long period.”
~From Yoga Sutras by Patanjali (1:14)

Every now and then I take a moment to read a few excerpts from Patanjali's Yoga Sutras, one the first written documents about the practice. The above quote has really struck a chord for me this week because one the top three questions I am asked by my students on a weekly basis is “when?”  When will I be able to touch my toes? When will this stop being such a challenge? When will I be able to do X,Y, and Z? Of course most of us are programmed to want results, to have our goals met, win the competition with ourselves or an external competitor. But in a way, that's often the point of these postures and this practice: to push our buttons, generate these questions and create the opportunity for us to grow.
 
It is easy to be led by the Ego, driven by wants, desires and goals. For most people, that is what we know. We are programmed for success because it is that drive that creates good grades in school, the promotion at work, the success at losing weight.
 
Yoga is the complete antithesis of our programming. There are some immediate results, but the idea of expansion and growth, of ultimately obtaining Oneness and Samadi (Enlightenment), takes more than a short stint. It is through our willingness to commit and our patience toward our most challenging pose that roots us deeply into ourselves. The practice was never meant to be acrobatics, to compete with those who put feet behind their heads. The yoga postures are the preparatory action for the inaction of meditation, and they are designed to physically open the body so that a comfortable, seated posture can be held for as long as the meditation takes.
 
There is also a great opportunity and great probability that you will gain even more than open hips and a long spine. Every time you are on the mat, listen to the sensations and notice the direction or your thoughts. Make the commitment to yourself, and to find dedication to the practice with the trust and hope that you are already when and where you are supposed to be. The further inward you venture, the greater your practice.  

Tara Kilgallen began studying yoga at the age of 16 when introduced to the practice by her dance instructor. She immersed herself not only into the physical practice, but also began studying the philosophy and theological roots that helped her form a strong mind- body connection. After years of self study, asana and meditation practice, Tara was certified as an instructor through the Yoga Institute of Houston, Texas in 2001. At just 20 years old, she began teaching group Vinyasa classes in the Wellesley and Natick area, while continuing her education, receiving certifications in Prenatal Yoga, and as a Rieki Master. In 2004, she ventured to California to begin a business of her own, a private yoga studio in close connection with the family business Tushita Heaven. After much success on the west coast, Tara and her husband returned to the greater- Boston area to focus on their family and other pursuits in 2008. Since, Tara has taught group and private classes at Lumina Mind Body Studios, and most recently has been given the honor of Co-Director of the yoga program for Lumina. Tara's classes reflect her spirit and passion for yoga. She lives in Framingham with her treasured husband and three sons.

How to Know Your Limits In a Yoga Class

By Janine L. Agoglia

One aspect of practicing yoga is listening to your body. The Ego is usually the louder voice in your head, telling you “it is too hard,” or “I can do that too,” even if your body isn’t ready. The Ego is from where both judgements and injuries come. When you listen to your Ego, sometimes you are missing out on an opportunity for growth, and sometimes you are going beyond your limitations and end up hurt.

When you listen to your Body, injuries almost never happen. Listening to your Body means tuning out the thoughts in your head and instead paying attention to what you are feeling physically. Each type of sensation is give different information; understanding that information is key to knowing your limits.

Sharp pain means back off of what you are doing, you will most likely cause injury or exacerbate an existing condition if you keep pushing through.

Vague, diffuse pain is okay. This is that stretching sensation that you get when you are elongating your muscles. This pain should be somewhere between a 3-7 on a scale of 1-10; to benefit from the stretch it should be higher than a 3, but to avoid injury it should be no higher than a 7. Pushing through a 7 is where many injuries happen.

When you feel shaking, what you are doing will determine how you should respond. If you are shaking because your muscles are working really hard, like in Warrior II, that is less problematic, but you can back off and ease back in after a momentary rest and that might ease the shaking. Shaking while stretching can also occur and can mean that you need to readjust your alignment or try a little less if you are forcing yourself into a stretch. That type of shaking is usually your body resisting in some way, so if you back off and relax into the stretch you may find it more comfortable.

Another way to gauge your limits is how your mind and breath are reacting to what you are doing. When you are in a pose, is your mind racing and your breathing shallow and fast, or can you breathe deeply and relax your mind? The former situation means “back off” and the latter means “ all is good, continue on.”

Yoga is about mindfulness. The more you can tune into the sensations in your body while you practice, the more likely you will be to have a safe, fun yoga practice.

Janine L. Agoglia has been teaching Vinyasa yoga since 1998. Her yoga journey started in 1995 with Iyengar Yoga and she discovered Vinyasa yoga in 1997. The combination of breath with proper body alignment is what fuels her practice and the classes that she teaches. Janine believes that yoga should be safe as well as challenging, creative and fun. She always emphasizes proper alignment within the flow, as well as focus, breath and humor to help students find the balance between strength and ease. Deepening one’s physical awareness helps one strengthen his/her spiritual awareness and mind-body connection. Janine loves being able to help people deepen their own practices, finding yoga in everyday life on and off the mat. Her DVD, “Vinyasa Yoga for Regular People” is available for purchase at the front desk at Lumina Mind Body Studios in Wayland, MA.

In addition to being the Co-Director of Yoga and teaching yoga at Lumina Mind Body Studios, Janine is also a Licensed Acupuncturist and Chinese Herbalist who practices Integrative Therapeutics in Natick, MA.

To contact Janine, please email acuyogamama@hotmail.com.