Take Time for You

ultimate savasana

Practicing restorative yoga, such as ultimate savasana, we can help heal the effects of chronic stress.

As we get ready to enter what I call the Crazy Time Season we have to remember to take care of ourselves.

Self-care is so important but we tend to neglect taking care of No. 1.

I truly believe you can’t take care of anyone else unless you take care of yourself.

Self-care comes in many forms. For me it can be a yoga class (where I am a student), my monthly massage, an occasional mani/pedi, vegging on the couch binge watching my favorite shows, knitting, restorative yoga, enjoying good cup of coffee or tea while just sipping and enjoying …

Maybe for you it’s any of the things I listed above or it could be a bubble bath, a hike, a bike ride … or something else.

Stress is a big part of our everyday lives.

When restorative yoga is practiced regularly and even as little as five minutes a day, it can help to heal the effects of chronic stress. Adrenal fatigue is a common and growing problem in modern life. Restorative yoga kicks in the parasympathetic nervous system, rest and digest.

On Sunday, Dec. 4 from 10:30 a.m.-12:30 p.m. I am teaching a restorative yoga workshop.

In my two-hour workshop I will offer some tips and ideas on how to start or enhance a home restorative practice. We will practice lovely and yummy restorative yoga poses.

Stress and anxiety can wreak havoc on digestion. Some of the restorative poses we will practice will help to aid in digestion. You will be supported with bolsters, blankets and blocks to relax into poses while soothing, quieting and calming the nervous system, the body and the mind.

We will practice “not doing” and just being with a more still, quiet and passive practice. In this workshop we will prepare our bodies and minds with quiet and stillness, which will help us to balance our energy during this busy time.

You sign up for the workshop here. The Early Bird discount for the workshop is $35 if purchased by Thanksgiving. After Thanksgiving the price goes up to $45.

This can be a birthday, Christmas, Hanukkah or just because present for yourself or maybe you can hint to someone else to foot the bill.

I would love for my students and new and longtime friends to attend this workshop with me. But whether or not you take the workshop with me, please remember to take care of yourself and take time for you.

Celebrate Being Grateful

celebrate-being-grateful-social-mediaI am teaching a special yoga class called Celebrate Being Grateful on Thanksgiving morning at Turtles Yoga & Wellness in Beaverton.

Join me from 9:30-11 a.m. for a morning of yoga with a focus on gratitude and self care.

We will practice gratitude while recognizing how blessed we are in this life.

Extend your deepest gratitude for this moment and for all of the many blessings that bring you joy in your life.

We will come together for a Hatha alignment-based practice as we move mindfully while breathing deeply.

We will explore yoga poses that aid in digestion, detoxing naturally and cleansing.

We will also open our hearts with some supportive Restorative Yoga poses to end our class.

All levels are supported and welcome.

Suggested donation of $5. If you can afford $5, you pay $5. If you can’t, you don’t, which allows yoga to be accessible to all.

Sign up ahead of time to ensure you secure a spot in this special class. You can also call: 503-574-4711. Facebook invite can be found here.

Other special things coming up with me at Turtles Yoga & Wellness this year:

  • Give yourself a gift with Time for You Restorative yoga workshop on Sunday, Dec. 4 from 10:30 a.m. to 12:30 p.m. at Turtles Yoga & Wellness. Early bird discount: $35. After Thanksgiving the price goes up to $45.
  • Christmas Day morning yoga class at Turtles Yoga & Wellness. More details coming soon.

Lokah Samastah Sukhino Bhavantu: “May all beings everywhere be happy and free, and may the thoughts, words and actions of my own life contribute in some way to that happiness and to that freedom for all.”

We can be strong and support each other

Things falling apart is a kind of testing and also a kind of healing. We think that the point is to pass the test or to overcome the problem, but the truth is that things don’t really get solved. The come together and they fall apart. They they come together again and fall apart again. It’s just like that. The healing comes from letting there be room for all of this to happen: room for grief, for relief, for misery, for joy.

~Excerpt from Pema Chödrön’s “When Things Fall Apart”

 

We are stronger together. I truly believe that.

I have been taking the past few days to reflect and think about the election, the results and what it all means and how I feel about it. I’ve been collecting and gathering my thoughts and feelings.

WTFA

In my yoga classes this week I’m sharing love, kindness, compassion, comfort, acceptance and hugs.

I cried a lot on Wednesday. I am still so very sad, heartbroken, in shock and disbelief, angry …

As a woman I feel as I do; as a Mexican American I feel as I do; as a feminist I feel as I do; as a human being I feel as I do; as someone who was raised to love everyone I feel as I do …

As I’ve been teaching my yoga classes this week, while wearing my pearls as a sign of support and silent and peaceful protest and since Friday wearing a safety pin, I am giving love, compassion, kindness, acceptance, love and hugs. I am allowing my students to feel what they feel and, as always, honoring their bodies.

I believe that one of the greatest things about America is our melting pot. Our melting pot of colors, cultures, beliefs, religions, differences and ideas.

This isn’t about politics. This is about human decency.

So many people are afraid about differences. Someone being strong doesn’t make someone else weak.

We can all be strong and support each other.

I do believe we should mourn Hillary Rodham Clinton’s loss as she stood for so many. And we all mourn in different ways.

But whenever we are ready we need to take the opportunity to show our strength and use our energy in positive ways. Because we are stronger together!

Those of us who believe in equality we are not backing down. I plan to be more involved and active.

I have very strong feelings toward Donald Trump. This isn’t about Trump bashing. What I will state is the truth. Donald Trump is not a true Republican or conservative. He made hate speech mainstream and acceptable. He incited violence. He said ugly things about women, Muslims, people with disabilities, people who questioned him, Mexicans, the press, immigrants, LGBTQIA, etc.

Hate speech is not OK. It’s never OK. Violence is not OK, especially in the passion of hate. But this is most especially not OK if you are the president of the United States.

I will continue to be the person I am by showing love, compassion, understanding, acceptance, safety and comfort to all. As long as you show respect to me I’ll show respect to you.

For every woman who has been passed over for a promotion because she is a woman, not taken seriously because she is a woman, been groped or talked to inappropriately because she is a woman, made less money because she is a woman, been mansplained to because she is a women, been interrupted because she is a woman …

I truly believe that Hillary Rodham Clinton was the most qualified candidate to ever run for president. And let’s face it, Trump was the least qualified ever. That is a major reason this hurts so much for me.

Women have been fighting for so long. Doing our best, working our hardest, giving our all and not being taken seriously … it’s real and painful and happens regularly, which is a real shame.

I truly thought HRC was going to win and be the next president of the United States.

This just means we have more fighting to do, more work to do, the battle isn’t over … yet.

I end my yoga classes by saying: Keep peace in the mind … Strength in the body … And love in the heart. Namaste.

Preparing for Fall Back 2016

On Sunday at 2 a.m. most of us in the U.S. Fall Back.

On Sunday at 2 a.m. most of us in the U.S. will Fall Back.

Twice a year I write about time change. And we are upon that time once again.

For most of us in the U.S. we will Fall Back on Sunday at 2 a.m.

Many of my readers are from Arizona, so this post doesn’t apply to you as much. (And note to my family, starting Sunday I will be an hour behind for about four months.) But I think the suggestions I am going to make are great whenever you cross time zones or as we move into the cooler and darker (and in Oregon, wetter) season.

I am not a great sleeper. And time change for me is pretty difficult.

When you Spring Forward, you lose an hour. The light is different. It is more difficult to get to bed on time for your workweek.

When you Fall Back, you “gain” an hour. But that gain can still really mess you up.  If you normally get up at 5 a.m. then you are likely gonna start rousing at 4 a.m. Ugh! And the evenings get darker earlier, which has already been happening lately.

That “gained” hour can throw your day (or even the following week) off.

There are ways to help your body adapt to time change, whether it is an hour (or several hours when traveling over time zones).

I write about the time change when we Spring Forward and when we Fall Back.

My advice to all who need some extra help Monday morning or all next week:

  • Don’t go to bed too late Saturday or Sunday night.
  • Make sure you have breakfast Sunday and Monday morning (and every morning).
  • Try not to eat a lot of crap. Stick to fruits and veggies as snacks instead of sugary or salty foods.
  • Drink lots of water Sunday (but also today and tomorrow and always).
  • Exercise. (I will going to two yoga classes on Sunday–one active and one Restorative. If I have time I will also sneak in my own home practice.) Even going for a walk will be helpful.
  • Keep up the exercise throughout the week, especially on Monday. Find that motivation. It will be tough, but well worth it.
  • If you do nap Saturday or Sunday (I love my weekend naps), don’t nap too late. Maybe instead of a nap, you practice 30 minutes of Restorative Yoga.
  • If caffeine really affects you maybe cut back Sunday and definitely don’t have it too late in the day.
  • Don’t drink too much alcohol, especially too late in the day/evening.
  • Melatonin is a natural hormone found in our bodies. You can buy it over the counter to help with sleep. My doctor advised me at one point to try melatonin to help with my sleep issues. It helps me sleep. But I wouldn’t advise trying it for the first time Sunday night, especially the day before you have to go to work. Talk to your doctor about it. Try it a night before you don’t have to go to work.
  • Try to start winding your day down an hour before you go to bed. If you normally go to bed around 10, then at 9 make sure you are done for the day and ready for Monday’s workday. I know it is hard for all of us, myself included, but no screen time an hour before bed. Do something relaxing for that hour: read a book, knit, lounge, take a bath. Even practice a Restorative Yoga pose or two. A few poses I like are: Legs Up the WallInstant Maui; and Savasana are just a few you can do. Hold these poses for at least 10 minutes each or longer. You can also try Supported Child’s PoseSupported Twist. These poses can be held for 5-7 minutes. This video shows some poses.

    legs up the wall

    Practicing Viparita Kirani (Legs Up the Wall) is a great pose to practice when you need calm, to help with jet leg and insomnia, can help ease anxiety and slight depression.

When we Sprang Forward in March I really listened to my own advice and followed it. And I really think it helped. Time change can be difficult for many of us whether we “gain” or “lose” an hour. Since following my own advice worked so well, I wrote about it. You can read about that here.

I wrote up a sequence sometime ago to curb sadness. It would also be great for time change or when you want a slower practice. I feel refreshed and amazing after practicing this sequence.

The sequence I am teaching my students and am practicing in my home practice this week is slower, more mindful and calming.

Some of the poses we are practicing are inversions, which are poses where your head is below your heart, such as Adho Mukha Svanasana (Downward Facing Dog), Uttanasana (Forward Fold), Prasarita Uttanasana (Wide-Legged Forward Fold), Setu Bandha (Bridge Pose).

We are also practicing Viparita Karani (Legs Up the Wall Pose–pictured above), which is great for insomnia, jet lag, anxiety, mild depression, etc. To find out more, read here.

Happy sleep and awake this week, next week and always!

Bittersweet

ombase-class-coming-soonToday was my last Thursday teaching two classes. Two super fun classes. Two classes with amazing students.

About a month or so ago I gave notice for my Sunday classes. I realized I needed another day off. One day off a week (where I was still quite busy and sometimes subbing) was just not enough.

My students were so understanding and supportive. I wrote about it in a post.

And again, I feel (and know) that I have the best students in the world.

Today was bittersweet as I bid farewell to two of my classes. One a morning cycle class and a noon yoga class.

Starting next Thursday, Nov. 3, I will be teaching Thursdays at OmBase in Hillsdale. I feel so lucky to have found this space owned by two amazing people.

At the end of August I started subbing at OmBase. After just my second class the owners got some great feedback on me, my class and teaching. So much so that they offered me a class.

This is a great opportunity for me as a teacher. Something I can’t pass up.

I am so excited to be part of the OmBase family.

The space is cozy, welcoming, warm and beautiful.

Again my students were supportive and understanding. Many of my yoga students let me know they were thankful to have me as a teacher for the time they did.

I will miss them terribly. But our yogic paths may cross again at some point.

To keep up with me, my classes, special classes and workshops, check out Go Fit Girl! For listing of my classes, both yoga and cycling and when I sub check out My Classes tab.

Sundays off

yoga in the park

I love teaching. I seriously have the best students. Events like Yoga in the Park are innovative ways for me to share my love of teaching and yoga.

Today was my last day regularly teaching on Sundays.

I made a decision for me. I needed another day off. I needed to be able to spend more time with The Husband. I needed to be able to sleep in on Sundays. I needed to be able to make a brunch on Sundays with out-of-town friends.

I am exhausted and tired and can’t be the best teacher I can teaching so much and not having more time off for me.

When I told my students I was giving up my classes it was so hard to do. I got teary. But I told them this is not about them, it’s about me.

It has to be about me.

I am considered a full-time teacher with five weekly cycle classes and 10 (some private) weekly yoga classes. (Even with the adjustment in my schedule I am considered full time.)

I only had Tuesdays off. And even though I don’t normally teach Tuesdays (I try to reserve that date for me) I still have a lot to do in order to teach: writing up/finalizing and practicing a yoga sequence for the coming week (after likely doing hours of research/reading/planning over the weekend); practicing yoga sequence for the week; writing up and posting weekly theme for social media; working on playlist(s) for indoor cycling classes; working on blog posts and newsletters; and sometimes subbing or teaching Yoga in the Park (one more on Tuesday 6-7 p.m. at Evelyn M. Schiffler Memorial Park. More information here.)

And I have all that other domestic and not fun stuff to do: errands, cleaning house, laundry, paying bills, etc.

I realized recently that I was doing too much. I feel tired a lot of the time. Teaching on Sundays started to feel like a chore and no longer fun.

In order to take care of myself and be a good teacher I had to give myself another regular day off.

I have amazing students and I am sad to say goodbye to some of them.

Even though they are bummed about me no longer teaching Sundays they understand and congratulated me on knowing I needed to take care of me.

And this is about me. It’s about taking care of me as a person and a teacher so I can be the best teacher I can be.

It’s hard to explain … but when you teach yoga and other exercise classes it’s takes so much energy. Full time is not 40 hours. Especially when I teach yoga, I am on 100% of the time. While teaching and making sure my language is clear and sometimes modeling pose(s) I remember modifications, injuries, who needs this and that, watching students as they come into a pose seeing what they are capable of and where adjustments might need to be made.

Last Sunday, Sept. 11 was my last day teaching my Sunday 9:15 a.m. cycle class. Today was my last day teaching my Sunday 12:15 p.m. yoga class.

I am now at four cycle classes and nine yoga classes a week. (I will be adding a No. 10 yoga class next month on Friday evenings.)

Changes are inevitable. And sometimes I have a hard time with that.

My schedule will continue to change and modify. Some changes I know of and/or are planning. Others I don’t.

I’ve given a lot of thought to my Sundays. And I realized it was best for me to give up my classes for now.

I can sleep in (probably not), go out to brunch, be lazy all day, stay out/up late on Saturday nights (probably not), sub a yoga or cycle class on that rare occasion, go to a cycle or yoga class as a student, actually head to the coast for part of a weekend or jump in the car and go day trippin’.

One of my students told me last Sunday that my newsletters need to be filled with my regular Sunday cycle class chatter.

While teaching cycle I tend to talk about random things. It may be about what I ate for dinner last night or about something fun/funny that happened in another class or traffic on the 217 or my family … Apparently they like my chatter.

Check out my schedule on my website, Go Fit Girl! Click My Classes tab to see my current schedule, when my classes are canceled (for holidays and such), when I have a special event such as Yoga in the Park, when I have subs for my classes or when I am subbing for both yoga and/or cycle classes.

You can also follow me on Yoga Trial, Facebook, Instagram and Twitter. You can also sign up to receive my newsletter, which comes out about once a month.

Before … after … and now

before-after-now

BEFORE: In June 2006 (bottom left) I was standing in front of the Pope Mobile at almost my highest weight. (I started Weight Watchers in October 2006.) AFTER: In July 2007 (bottom right) I had hit my goal weight and displaying the same outfit as June 2006. NOW: I was striking a yoga pose (Virabhdrasana II–Warrior 2) in July 2016 for my photo shoot for Yoga in the Park.

For about the past year to year and a half I have been the healthiest I have ever been. Not the smallest or thinnest, but the healthiest.

I turn 42 in one month and I feel amazing. And I think I look pretty good, too. I know that’s not what it is all about. It’s about being and feeling healthy. But I’ll be honest, it feels good to look good.

I work hard at being healthy. At times it is easy. And other times it’s so so difficult.

But I haven’t always looked the way I look now.

When I was younger I was considered skinny. (I seriously hate that word and all that it implies.)

I could basically eat and drink anything I wanted and not gain weight.

Then I turned 25. I had a sedentary job. I worked second shift and ate a lot of my meals at my desk, which weren’t actually healthy and usually came in some sort of wrapper (as in fast food).

Over a seven year period I gained 30 pounds.

I hated shopping for clothes. I lacked confidence. It was difficult to go on hikes with friends.

One day a friend and co-worker asked me if I wanted to join Weight Watchers with her at work.

Seven months later I had lost the 30 pounds.

I didn’t take official before (losing weight) pictures. But I went through old pictures and found a few that would work. After I lost the weight I took photos in the same outfits as the before. Check out the photos here.

Besides losing the weight and gaining confidence I learned how to eat better and make better choices. I started to exercise regularly. I had to buy pretty much a whole new wardrobe.

Since July 2009 I have pretty much kept the weight off. (It can fluctuate a little.)

I still need to pay attention to what I eat and how much I exercise.

Now that I am a cycling instructor and yoga teacher I keep the weight at a healthy level and I have become stronger, leaner, more toned with definition. I have more muscle mass and I am healthier and happier.

Even though I burn a lot of calories on a regular basis I still have to be mindful of what I eat and drink.

I love to eat (which was probably my initial problem when I started to gain weight). But I try to take everything in moderation with food, alcohol and activity.

Here’s to turning 42 as the best me I can be.

Yoga, a park and cats

Yoga in the Park Aug. 23

Yoga in the Park students practicing Virabhadrasana 3 (Warrior 3) on the evening of Tuesday, Aug. 23.

I taught two yoga classes in the park this month.

Practicing yoga under the sky with the cool grass below our feet and a view of trees and children playing was a great and fun experience.

I had students from my various public yoga classes join me for both Yoga in the Park with Ann classes.

Connecting with the earth, the ground, nature, each other under a blue or gray sky (one day was a little cloudy) with a green cool floor and green walls with the sounds of the outside world coming into our yoga class must be done one more time before the skies become gray and cold and wet in Portland.

Which means I’m going to teach one more Yoga in the Park with Ann next month.

little yoginis

Little yoginis practicing Virabhadrasana 3 (Warrior 3) on Tuesday, Aug. 23.

The details are below:

THE WHAT: Yoga in the Park with Ann
THE WHERE: Evelyn M. Schiffler Memorial Park, SW Erickson Ave., Beaverton, Ore.
THE TIME: 6-7 p.m.
THE DAY: Tuesday, Sept. 20
THE PRICE: Suggested donation of $5 (but no one will be turned away)
THE WHAT ELSE: Bring your yoga mat. Be dressed for a yoga class. Clothing should be comfortable.

Bring friends, kids, neighbors. Children are welcome as long as they are accompanied by an adult.

Feel free to bring a picnic to enjoy after class and hang out.

If you have any questions, feel free to e-mail me at ann@gofitgirl.com.

Purr Yoga

In Portland there is a cat cafe called Purringtons.

purr yoga

Me hanging out with one of the cats after Purr Yoga.

Purringtons is a different way for shelter cats to interact with humans and allow prospective adopters to see a cat in a home like environment. … Visits help with socialization of the cats, which lead to adoptions, according to the website.

You can visit the cats while munching on some light fare and sipping a meowmosa, wine, beer, coffee or tea.

Purringtons also has Purr Yoga.

My friend Karen and I visited Purringtons last year to visit with the cats while sipping meowmosas.

Last Sunday, Aug. 21, we attended our first Purr Yoga class.

We took an hour-long yoga class with the adorable, furry cats as they walked around, meowed, hissed, cuddled and just hung out.

After the yoga class we had a chance to hang out with the cats for a bit.

The cost of the class helps to support the cats and a local yoga teacher. It’s a win-win.

My Triangle continues to transform

My continuing Triangle Transformation. Top left photo May/June 2013; top middle, December 2013; top right, May 2014; bottom left, December 2015; bottom right, May 2016.

My continuing Triangle Transformation. Top left photo May/June 2013; top middle, December 2013; top right, May 2014; bottom left, December 2015; bottom right, May 2016.

Over the past three years I have been observing Utthita Trikonasana (Extended Triangle Pose) in my body.

To the left you can see the variations and changes over the past three years.

When I applied for Piedmont’s Yoga Teacher Training in May/June 2013 an optional part of the application was to include a picture of myself in Triangle Pose.

Once in the teacher training our long-term anatomy project was to pick three yoga

poses that we were able to do but found challenging.

My three poses were Utthita Trikonasa (pictured); Dolphin; and Ananda Balasana (Happy Baby).

The top middle photo is the first photo I submitted for my long-term anatomy project.

We took the first set of photos of our three poses and did a write-up on the poses.

Over several months we explored our three poses and learned about our bodies in the poses in terms of alignment and feeling, whether emotional and/or physical.

There is a vast improvement between the first and second pose. I learned to eliminate hyperextension in the front leg without losing strength in the pose. I found a better spot for my head and neck. And I found more extension in my side body.

(If you want to learn more about eliminating hyperextension in the knees in poses liked Extended Triangle, read a blog post I wrote.)

In the top right photo, which was the second photo I submitted for my anatomy project, I worked toward having my hand closer to the floor with the block going down one height. My lengthening in the side body continued to get longer. I wasn’t super jazzed with the placement of my top arm.

My first Triangle Transformation post was written in August 2014 exploring the first three pictures.

My Continuing Triangle Transformation was written in January exploring the first four pictures.

In the bottom left photo, from December 2015, the block went down another height, the lengthening in my side body continues to get longer and more parallel to the mat, my top arm is a nice extension of the bottom arm. My head and neck could be a little more relaxed. (I suspect me taking my own picture this time around didn’t allow for me to get that head where I wanted it as I got into the pose in time for the timer to click away on the camera.)

In the most recent photo the block is gone. The extension in both arms is even and long. The lengthening in my side body is long, but could extend a little more and my chest and upper belly are open, but have room to open a little more. My neck could be less strained.

My hand has made it to the mat. But I can still get it lower, with the palm down. As my hand gets lower I still need to continue the side extension in my body and keeping the chest and upper belly open.

If your hand can get to the floor but you round into the pose or bend the knee or lose lengthening or opening your body is not gaining anything. It’s about length and extension and strength and maybe or maybe not the hand gets to the floor.

Getting my hand all the way to the mat won’t be my end goal of this pose.

My transformation has been phenomenal. But it also takes time. I have been observing this pose in my body for three years. I have made a lot of progress and change. I practice yoga almost every day.

That’s the great thing about yoga. It’s a practice and it continues and changes and evolves over time.

I’m a yoga teacher, not a doctor

yoga certificates

My teacher training certificates proudly displayed on a wall in my home.

In my teacher training, we were reminded that students would ask us all kinds of questions, including us being asked to diagnose something in a student’s body.

I love talking with my students before, during and after class.

Most classes I teach a student tells me it was exactly what they needed. Usually someone tells me they feel so much better after class.

Since I go with themes someone will tell me they are in the service industry and the feet sequence was helpful or they hurt their back earlier in the week and the low back practice made them feel better or the neck sequence felt so good for their strained neck.

Sometimes I have people telling me about an issue in their body that may or may not have anything to do with the sequence I just taught and they want advice.

I can give them advice on poses they can try to help with the issue(s) in the body or poses they might want to avoid. But that’s all I can do. I am a yoga teacher, not a doctor.

But if I don’t know I am honest about that. If it’s something I think I can do research on I will and will have information for the student the next time I see them.

Sometimes questions from students can be daunting or overwhelming or out of my league. I try to always remember to ask, what does your doctor say?

And if it is something out of my league I will tell the student that that is something they need to talk to their doctor about as I can’t answer.

I had a woman tell me about an issue in her body and a pose that bothered it. I told her to stop doing that pose and I suggested a modified version of the pose that would be better for her body.

In my teacher training we were told that sometimes a student feels that their yoga teacher is the first person to really listen to them about their issue. This is no slight against doctors, but doctors are busy and pretty much always behind so they need to get you in and out and get to their next patient.

I feel a connection with my students. So surely students feel a connection to their teachers. When a yoga teacher (or any exercise instructor) takes time to talk and listen to their student it could be the first time someone really listened to them and their problems/issues.

In my two years of teaching I have had students divulge all kinds of stuff to me, personal, physical, medical, emotional …

I’m a good listener and myself am not a private person so I appreciate them trusting me.

But again I am a yoga teacher, not a doctor.

I’ve been teaching two years now. But I continue to learn and grow and will always as a teacher (and student of yoga).

It is best to tell your yoga teacher ahead of time about any issues in the body, especially something serious. I can give you tips to modify or poses to avoid or poses that are good for the issue.

And if I don’t know I will tell you. I may suggest a more appropriate class/teacher. I may do research and have more information for you the next time I see you.

One of my yoga teachers used to say when a woman becomes pregnant the first person who should know is your doctor, then your partner and third, your yoga teacher.

Even if you are eight months pregnant I can never assume, so please let me know. If you are early in your pregnancy and aren’t ready for the world to know I can be discreet and give you tips/modifications before class.

The more I know about you the more I can help and support you through your practice.

But again I am a yoga teacher, not a doctor.

It’s also your responsibility to talk to your doctor and know as much as you can about your body. We all know our own bodies better than anyone else.

From an article on the Yoga International website: Your teacher’s job is to keep you safe and teach a class that’s appropriate for each individual’s skill level. But as a student, you bear a share of the responsibility, too.

The more information I have, the more questions my students ask, they more answers I get from students the better teacher I can be.

Sometimes a student will ask me a question about a pose. I may or may not have an answer. I may propose that question(s) to my students and ask students for their answers.

Help me help you. I want you to be safe and enjoy your yoga practice.