What NOT to do in Yoga Class

I've taught hundreds of yoga classes since I first began teaching back in 2001 and have seen all forms of human behavior played out in class. Coming from a place of compassion and non judgement I know that not everyone is tuned into the silent rules of etiquette in class. So whether you're new to yoga or a seasoned student, here are some simple guidelines to follow next time you step onto the mat,

1. Remove your shoes and socks. We practice barefoot in yoga so we don't slip and so we can feel how our feet connect with the ground beneath us.

2. Give yourself space. Many yoga poses require your arms outstretched or a leg lifted to the side, so make sure you place your mat far enough away from your neighbor.

3. Keep your mumbles, grumbles and frustrations to yourself. When a pose is especially challenging, people will unconsciously begin a stream of rants against themselves followed by audible sighs and sometimes even a curse word or two. But instead of calling attention to yourself try making your frustration part of your practice. What happens if you change your response to the difficult pose and make it something playful and fun instead of difficult and unattainable?

4. For the sake of everyone's olfactory sense, please don't wear perfumes, body sprays or scented lotions. We breath deeply and often in yoga class and nobody wants a lungful of manufactured smell.

5. Don't disrupt the final pose. I use the last ten minutes of class for Shavasana, or Corpse Pose where you lie down on your back. Doing this pose at the end of class puts the body into a total state of relaxation and allows the brain to switch over into the slower Alpha brain wave mode. Lying in Shavasana also makes people feel vulnerable, so if you make any noise it's startling and adrenaline-producing for everyone in class. If you need to leave early, please go before we begin the final pose.

6. Leave the Blackberry in the car. Give yourself the gift of no ringing, beeping, chiming or chirping for one hour. Make yoga class a time where you are unplugging and getting in tune with your body and mind. The smartphones we all use today can create a mind that's constantly scattered, a nervous system that's jumpy and a body that's bound up and tight in the weirdest places (i.e. carpel tunnel from texting too much).

7. Save the chit-chat for after class. I'm all for catching up with a girlfriend or bonding with my spouse. But when you talk your way through class, even if you're in the back it's highly distracting for everyone in class.

How To Live-Dali Lami Advice

Eat More Kale

My friend Stephanie saw this on a bumper sticker and we had a good laugh about it. We thought it took a lot of huevos to order people to eat a leafy green vegetable. But then we starting asking ourselves "why don't people eat more kale?" It's one of the nutrition packed superfoods you're always hearing about. And while all leafy green foods are good for you, Kale is King. Yes, it's bitter and tastes pretty nasty raw. BUT all that aside, what if more people DID eat kale? Here's what they'd get in return....

-lowered cholesterol
-the best source of beta carotene (healthy skin, boosted immune system, good vision)
-heart disease kept at bay
-prevention of five types of cancer (breast, colon, bladder, ovary and prostate)
-comprehensive "all hands on deck" support for the body's detox system
-antioxidant and anti-inflammatory benefits for the entire body
-a natural source of: vitamin C, folic acid, B6, potassium, and vitamin A
-bone protection from the large amounts of calcium

Kale is usually too bitter for me when it's raw. So I remove the stems, chop it into ribbons and throw into soups. I also will make a salad out of it after I've let it macerate in some lemon juice (the acids help break down the bitterness and soften the leaves). I also use kale when I use my juicer. When juiced with some carrots and apples you'll barely taste it but still be able to reap the myriad of benefits from this incomparable edible.

Portobello & Basil Lentil Stew

It's starting to get chilly outside now that Fall is in full swing. And my large soup pot is calling to me. I've been making this Lentil Stew for years and everyone that tries it always asks for the recipe. The mushrooms give the stew a meatiness that's satisfying, while the basil makes it fresh and bright.

Lentils are packed with fiber and protein while the portobello mushrooms offer an excellent source of selenium (an important mineral for optimal antioxidant activity) and they are loaded with potassium and B vitamins.




Serve this stew with a crusty, whole grain loaf of bread on the side and enjoy!

1 tablespoon olive oil
1 small red onion, chopped
3 garlic cloves, minced
2 cups diced portabella mushrooms
1 small green pepper, chopped
1 teaspoon salt
1/2 teaspoon white pepper
6 cups stock
6 ounces tomato paste
1 1/2 cups red lentils
1 bunch basil
1/3 cup dry sherry

Directions:

1. Heat olive oil in large soup pot and saute onion, garlic, mushrooms, green pepper,salt and white pepper together until mushrooms are tender (about 5 min).

2. Add stock and tomato paste. Mix until tomato paste is completely blended into stock. Stir in lentils and bring to a boil. Lower heat, cover and cook over medium-low heat for 15 minutes, stirring occasionally.

3. Add basil and simmer, with pot covered, 15 minutes longer. Add extra salt and pepper to taste. Serve in individual bowls and float one tablespoon of dry sherry on top of each bowl. Garnish with remaining basil leaves.

What Type of Yoga Is Right For Me?

Anusara--A relatively new approach to yoga founded in 1997, Anusara litteraly means "to open to your heart or flow with nature and grace." Precise aliment underlies this practice, which is also filled with a large dose of Hindu spiritual concepts that are absent from most other forms of yoga.

Ashtanga--This invigorating workout is best for athletic types who want to build strength, stamina and flexibility. The classes follow the same prescribed order of poses, so each class will be the same. You'll do everything from back bends, headstands, balances and twists. Some people find even the beginner classes very difficult.

Bikram--Also reffered to as "hot yoga", Birkram is a sweat-fest, with the room heated to around 105-degrees. The benefit of Bikram is that your muscles and joints will loosen up, but you can easily become dehydrated so bring a big water bottle. There are 26 poses in the series and you'll do it twice.

Hatha--Good for people who are starting out and new the world of yoga. Usually a slower paced class that includes basic poses, breathing techniques and ways to transition. If you're looking for a more relaxing style yoga, this would be a good fit. If it's too mellow for you, look for another style.

Iyengar--You won't be working up a sweat in an Iyengar class. But you will be holding the poses for up to two minutes. You'll also be using the various yoga props: belts, straps, blocks, blankets and bolsters. This type of yoga focuses on precise alignment.

Vinyasa--Often called "flow" yoga, these classes will move from one pose to the next fluidly. The teachers will help you focus on breathing with each movement. These classes can also be a good place to start if you're new to yoga. The teachers will often play hip music and the poses will have colliqual names (i.e. Mountain, Down Dog) instead of Sanskrit ones (like Tadasana, Bodikonasana).

Don't Take Your Thoughts So Seriously

It's not just for mountaintop monks anymore. More and more people are discovering the plethora of benefits that come with a regular meditation practice.In my yoga classes, I have my students spend the first five minutes of class in meditation. It helps settle the brain, quiet the body and allows them to set their intention for class. It's amazing how the energy in class shifts from that go-go-go frenzy to a relaxed, slowed down pace that softens the start of our yoga practice.

Meditation has been studied by the scientific community over the last few years and according to Psychology Today:

"Neuroscientists have found that meditators shift their brain activity to different areas of the cortex - brain waves in the stress-prone right frontal cortex move to the calmer left frontal cortex. This mental shift decreases the negative effects of stress, mild depression and anxiety. There is also less activity in the amygdala, where the brain processes fear."

If you would like to feel more peace, less stress,and put a stop to your constant flurry of thoughts buzzing in your head, then try beginning a regular meditaiton practice. Even just 5-minutes a day and you'll begin to see benefits.

1. Find a quiet place for your meditation and then sit down cross-legged or on a chair. Sit up straight.

2. Check in with your body to see if you can release any areas of tension before you begin (jaw, shoulders, hips).

3. Take two big breaths in and out through your nose. Allow your breathing to return back to normal.

4. Allow your eyes to become soft, and focus gently on one spot.

5. Thoughts will start to flood your mind. Dismiss each thought as it arises. View your mind like a river and each thought is a leaf that falls into the swiftly moving river. Send each leaf downstream and let it go.

After practicing meditation regularly, you learn to let go of your thoughts easily. And eventually you won't take your thoughts so seriously. Over time, you will see that you can detach yourself from your emotions, feelings and the snowball effect of your out of control thoughts and find peace within your head.