How to tune out the brewery sounds

Our studio is made up of unique brewery spaces that we love. Sometimes those places are noisy because we’re in the taphouse or even right where the beer is being made. Either way, it can help us grow a more grounded and focused yoga practice. So what do you do when you’re on your mat and the sounds start distracting your thoughts?

Breathe!

As soon you start paying attention to the breath, a lot of things get quieter and you stop unintentionally seeking distractions from other senses. Here are some options:

1. Start counting!

yoga beer silverton oregon

An average breath is very short and shallow. When you extend your inhale/exhale to 3 seconds each, it gets a little deeper. As you repeatedly count out the breath cycle, not only will the brewery sounds drift away but you will also get more oxygen into the body which has all kinds of health benefits! (Your brain and your muscles LOVE oxygen.)

2. Engage Ujjayi breath.

Ujjayi is a little noisier than what you normally do and a great place to focus because of the sound it makes and the attention it requires to keep it engaged. 

Ujjayi is simple to do once you hear someone do it. The best way to describe it is that you make a constriction in the back of your throat to make your breath sound like the ocean. It’s very similar to the strong exhale you use to fog up the bathroom mirror mixed with a long heavy sigh out the nose. (Ask one of our Yoga + Beer teachers if you want to make sure you’re doing it right!)

Focus on your feet

Sometimes counting the breath isn’t enough or perhaps it’s too distracting in itself. That’s when your feet come in handy! We’re on them for the majority of the flow portion of our practice. Are they cold? Are the warm? Are your toes gripping the mat? You have three arches in your feet, try to keep them active. This can happen by just lifting all your toes. Feel free to give it a try whenever your mind wanders to the beeping sound of the forklift backing up at Gilgamesh!

Drink a beer

We all have evenings where our brains want to do anything but focus. Those are the days when you hear the brewery sounds the most. Don’t get frustrated! In that situation, try stimulating another one of your senses. Take a sip of that nice dark porter sitting at the top of your yoga mat. (Water works great too!) And whatever you choose to drink, fully enjoy it in that moment and pay attention to the flavors. Then take a deep breath and come back to your mat.

Cheers!

(I originally wrote this article for www.cheersandnamaste.com)

5 Yoga Poses to Help DeStress the Holidays!

Lets face it, we like to run ourselves ragged by giving, giving and giving during Christmas season. We love doing it ourselves too! But when it starts to feel like you don’t even have time to breath, taking a few moments for yourself probably isn’t a bad idea. That’s why all our Yoga + Beer classes are free for December, we want you to take a little time for yourself!  

However, if you can’t make it to class this month, we made a short and simple sequence that is built to help you lighten the load. That way you can keep adding to the holiday cheer(s)!

Child's Pose

High Lunge w/backbend

High Lunge w/backbend

Grab a couple decorative Christmas couch pillows and sit on the floor with your knees apart. Place pillows between your knees and far enough forward so that you can rest your head the on pillows too. Be generous with the pillows and prop yourself up nicely. Fold over the pillows and find a comfortable supported Childs Pose. Stay here for as long as you’d like and simply focus on taking deep, steady breaths.

High Lunge w/backbend 

Stand at the top of your mat. Take a big step back with your right foot. Make sure your left knee doesn’t go past the ankle. Keep your back leg strong by pressing the heel back while keeping the right hip parallel with the left. Both arms reach up. Take a deep breath in and bend your elbows and reach your chest up towards the sky. (Again, keep your abdomen strong and supporting the spine.)

Pyramid Pose 

Pyramid Pose

Pyramid Pose

From High Lunge, straighten your front leg (being careful not to over extend). Then hinge forward at the hip till you reach halfway. If your hands touch the ground, great! If they don’t touch, that is equally as wonderful. Grab some books to prop your hands up on so your chest can remain lifted.

Forward Fold

Step to the top of your mat. Bend you knees and fold forward. Relax here and let your ribs rest against your thighs. Take several deeps breaths and hang onto each elbow.

Chair Pose w/twist

Chair Pose w/twist

Chair Pose w/twist

Rise to stand with your feet together or apart. Hands come together at your heart. Drop your seat down and make sure you can see the toes of your feet. Twist your torso to the right and place left elbow on your right thigh. Work at lengthening the spine and taking big breaths here. 

(Repeat High Lunge and Chair Pose so that you get both sides)

Hoppy Holidays!

All Things Exciting and New!

Adding more and more yoga classes to my schedule. Workshops too. It's exciting and very nerve wracking. What if enough people don't show up?! What if everyone thinks its terrible?! Thank goodness for wonderful friends and mentors who encourage you to be brave, to believe and to grow. I am supported, I am enough. :)

yoga and climbing

Tadasana Yoga at The Rock Boxx

Classes start on Oct 17th! I will be teaching Tuesdays and Thursdays at 8am :) Powerful Hatha Flow and all yoga classes are only $5. Cheaper than a Starbucks coffee!

Workshops

Saturday, October 1st...my very FIRST workshop ever. Backbends! Details are here.

Saturday, October 22nd my second worskhop and its in Portland :) Details are here.