What to Wear for Hot Yoga

Posted on May 10, 2012 by admin

You have decided you’re going to practice hot yoga. Good for you! (Psst…we have a confession. Sunstone Yoga is actually body temperate yoga, not “hot,” with our warmest class at 98.6 degrees Fahrenheit, with 60% humidity.)

Your body and mind will thank you as you enjoy cardiovascular benefits, build strength and flexibility, and naturally manage your weight and stress levels. The studio will feel warm and humid, and you are going to sweat. What you choose to wear can have a major impact on how your body handles the heat and on your ability to get into certain poses, so don comfortable clothes that will breathe and not hinder your movements.

Fabric types. Avoid 100% cotton tops because they will soak up your sweat and become heavy and uncomfortable. Instead, look for lightweight materials with some Spandex in them. Many activewear companies now utilize sweat-wicking fabrics that draw sweat away from the body and push it through the clothing’s surface, where it evaporates, helping keep you cooler. Avoid your favorite fleece sweats. They will hold moisture and “drag you down.”

Fit. Opt for clothes that are not too tight, nor too loose. They will move easily with you in poses. Super-loose t-shirts and pants are more likely to get in your way or gap or reveal too much in certain poses. Also, well-fitted clothing allows your instructor to better assess your alignment and offer appropriate adjustments.

Transparency. Whether you’re trying on clothes at the store or going through your closet at home, make sure that you are selecting pants that fit. Spandex is a wonderful thing, but stretch it too tight, and clothing can become more like a window than we realize, especially in certain poses. If your pants stretch a lot when you’re just putting them on and then stretch again in a forward bend, you may be opening up more than your chakras to the rest of the class. So try on your potential duds and do a wide-legged forward bend in front of a mirror. This way, you can ensure you won’t be the focal point of a peep show.

Coverage. It is up to you how much (or little) skin you want to show in the yoga room. From pants to short shorts, bra tops to fitted shirts, our students wardrobes run the gamut. As long as all of your personal bits and pieces are covered, your fellow students and teachers won’t mind what you are wearing, so wear what is most comfortable for you.

Men who choose to wear looser fitting shorts should wear a compression garment underneath to ensure full coverage. Ideally, men’s shorts should fit closer to the body. Many of our male students wear wear lined bathing trunks, biking shorts or athletic shorts. Men have the option to go shirtless (and many do).

For ladies, while you might think that the shortest shorts are the best due to the heat, some of our students prefer pants and capris because their legs are less slippery for certain poses (like Crow).

Jewelry, Hair and Makeup. Leave any big jewelry or watches at home or stored safely outside of the hot room. They will only become hindrances in the studio and if you take them off in the hot room, you may accidentally leave them behind. If you have long hair, pull it back into a ponytail, bun, or braid so it won’t get in your face. Headbands and bandanas are also helpful to keep wispies and flyaways out of your eyes. Think twice about your makeup choice – anything that can smear, drip or move will in our environment. We want you to be able to focus on your efforts in class.

You don’t have to worry about footwear as bare feet are best. We’ll provide a spot for you to store your shoes at the beginning of class. Finally, consider whether you want to bring an extra change of clothes with you to change into after your yoga class.

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Taking Care of Your Hair and Skin

Posted on May 3, 2012 by admin

So you are regularly attending classes at Sunstone, working hard, sweating like crazy, all the while loving the change that your yoga practice has created in your life.  BUT, as you spend more time with your practice, you are noticing changes in your skin and hair.
We have been there!  Here are a few tips on how to care for your external body during your practice…  Fellas–this isn’t just for the ladies :)

Skin: Although we think of skin as external, it must be cared for from the inside out.  Be mindful of what you’re putting into your body–it will be reflected by your skin’s hydration and clarity.  Hydrating throughout the day and eating lots of fruits and vegetables (which contain lots of water naturally, as well as antioxidants and nutrients) will help you feel good during class, and your skin will benefit looking fresh, even dewy.

Embrace sweat!  Through sweat, your body is flushing out toxins and opening up the pores.  Resist the urge to constantly wipe away sweat during class.  During class we are grabbing our feet, touching the floor and the mat — no matter how recently you pedicured your paws, you don’t want to be touching your face after Forward Bending, or Hands to Feet.  Just let the sweat flow.  (Consider trying a YogiToes hBand or other type of headband to keep your hair out of your eyes and face.)

Before class make sure your face is clean.  You do not want to wear dirt, grime, or makeup into a heated room–all of these things can clog pores and lead to breakouts.  Lots of companies now make pre-moistened facial cleansing cloths that make it easy to wipe off makeup or environmental buildup before your workout.

Do not load up on lotion or scented body products before entering the hot room.  Your neighbors will not appreciate your Drakkar Noir in hot, sweaty proximity, and recently moisturized skin turns into a slippery mess when you’re sweating hard, making it tough to keep your grip in Standing Bow.

After class, your pores are open and clean.  Rinse off using gentle, non-comedogenic cleansers, followed by light moisturizers, if necessary.  If you struggle with breakouts on your back, be sure you’re getting everything thoroughly rinsed and cleaned back there; some of our students have successfully treated their back breakouts with Neem and Tea Tree Oil.

Over time, you may find that your skin reaches its natural balance and you don’t have to use heavy creams or stringent cleansers.  Finally, make sure you are changing your sheets and pillowcases regularly.

Hair: If you’re noticing your hair is a little drier after consistently practicing in the heat, consider putting a little hair oil or leave-in conditioner on your ends before class.  It will soak into your hair throughout class and protect it from the heat.  Just be sure you aren’t using a super-pungent product–it will be even more powerful in the hot room and distracting to you and everyone else.  (Some people use coconut oil instead of buying expensive hair products.)

Many of our students and teachers have found that they use shampoo much less frequently–if at all–as their hair and scalps adjust to the heat and humidity.  Experiment with what works for you and your hair type.  Some people just rinse and condition their hair after class.  Others shampoo every other day or just a couple of times a week.  Consider trying a sulfate-free shampoo that will not strip the hair of its natural oils and moisture.

Remember that your exercise routine has changed, and so your skin and hair-care regimens will, too.

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Be Observant

Posted on April 25, 2012 by admin

We’re talking about our values from the student perspective one by one. Previously, we talked about being Engaged.  Next up: how to be Observant.

The most obvious (and probably easiest) thing to observe is what happens in your body, physically.  How do your muscles feel today?  How does your range of motion compare to yesterday’s? Notice these physical sensations and let them guide your decisions throughout your class. 

Maybe you rocked it yesterday and are feeling a little tired today. Or maybe you want to focus on even breathing because you caught yourself holding your breath in both sets of triangle. Carry this physical awareness with you out of the studio.  Pay attention to what your body wants before and after a class – water, food, sleep.

Evaluate how you feel, mentally and emotionally.  Why should we consider this? Because even when you’re not making leaps and bounds in your physical practice, yoga IS creating change. We just don’t always acknowledge it. Yes, it’s hard physical work, but  it’s usually hard mental focus too. (It’s called a work-out for a reason. What is it allowing you to work out?)

Observe how your regular practice affects your interactions with others. This is one aspect of the ‘life’ part of our practice.  You may find that you’re less likely to scream at the driver cutting you off on 75 because you’re still in your post-yoga “glow” state.  What we practice in the yoga room we take into the world with us.  Learning to find your focus and regulate your breath during class can help you remain calm with colleagues and bosses under deadlines and other similarly stressful situations.

By being observant and becoming sensitive to our own needs as we progress, we can begin to make small adjustments over time. Continually taking baby steps is how we create long-term change, whether to our physical postures or to our daily habits.

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Me, Myself, and the Mirror

Posted on April 13, 2012 by admin

You walk into the dark, quiet yoga room hoping to relax–to check your worries at the door and not have to deal with things for a period of time.  The lights gradually turn on; you hear your teacher’s voice.  You stand up and BAM! there you are–reflected in the mirror, staring at yourself.

The question is: Are you re-thinking what you had for lunch, or are you calmly meeting your own eye gaze, preparing for the class to come?

From time to time we get questions about the mirrors in our studios from folks who are slightly suspicious of them. We believe mirrors are integral to building awareness in your own body (which is why they are on three walls of every Sunstone Yoga studio).

We have mirrors not to make you self-conscious or criticizing but because we want you to actually see what your body is doing.  Mirrors encourage us to study our bodies and to build a relationship with it, which can be uncomfortable if you have spent your day avoiding yourself.

As you watch yourself, you will understand what your body is capable of, and less concerned with other students’ abilities. You’ll come to know what “normal” is for you in each posture. Then the mirror allows you to visually acknowledge the changes you’ve created in your body over time.

If you’re skeptical, you’re not alone. Take baby steps. Try to simply look into our own eyes throughout class. Then build confidence in your body’s ability by listening to the posture cues and watching yourself adjust your alignment. As you continue to practice, your body awareness will develop and the mirrors will become a means through which you can find focus and guidance rather than judgment.

Let the mirrors empower you and your practice!

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Be Engaged Throughout Your Class

Posted on April 9, 2012 by admin

Last week, we introduced Sunstone’s vision as well as the Five Teaching Principles that guide our teachers in helping our students cultivate their very best selves. These principles  are our core values, the foundation on which we’ve built our studios.

They are equally valuable for you, our students. They create the landscape for what your experience with us can be like. Whether you’re in your second class, or well on your way to building a body, mind, and life practice, these words describe behaviors that can turn what seems to be the simple action of taking a yoga class into something truly life-changing.

This week, we focus on Being Engaged  –mentally and physically–#1 in importance for students.

  1. Being engaged means, first and foremost, being present in your practice.  This frequently is our most challenging task in the yoga room. It easy to assume that a particular posture is your Kryptonite, but more often than not, it’s thoughts of the outside world (i.e. office, kids, finances) that can throw you off.  Watch yourself wobble in Eagle the moment your mind drifts to that phone call from earlier today…To be fully present is to commit to what is happening right now within your body, within the space of the yoga room, to quiet the outside noise and focus just on you. This is how you will become receptive to learn the lessons yoga teaches you about yourself.  

How do you create this space within yourself? Set an intention at the beginning of class to stay present in your practice.  Focus on your own eyes in the front mirror and resist the urge to watch others.  If your mind suddenly starts trying to problem-solve, bring attention to your breathing.  This will help bring you back to the present moment.

  1. Actively listen to what your teachers say during class. It’s another way of staying engaged.  Yes, you are hearing the teacher’s words and instructions, but are you listening? What do the words really mean?

Trying to process and follow their instructions, even if it takes you out of your comfort zone, will keep you engaged and present in your practice.  There’s a good chance you’ll “hear” something for the first time and that something might turn on a light bulb for you.

Also, take care that you are staying with your teacher’s instructions.  Especially as we become familiar and comfortable with the sequence of postures, we may go on auto-pilot and enter or exit postures before the teacher has prompted to do so.  Check in with yourself and make sure you are focusing on the instructions and staying with the group.

  1. Now that you are mentally engaged, ask yourself whether you are truly physically engaged.  We want to avoid just hanging out in postures and going through the motions. Consistently checking in from your heels to your head. Start with your strong foundation (even the toes are active!), contract your quads, abs and glutes, lift your rib cage up. *whew* Not only will it keep you focused on the present (at a bare minimum that list in and of itself will get you half way through your hold time) but you’ll feel stronger in postures with that set up.

Each posture and class is an opportunity for you learning and growth in and out of the yoga room.  Make your postures dynamic, entering them with purpose without comparison to other. Find a deeper awareness by connecting your breath to the movement, allowing it to enhance your focus throughout the entire hold time.  For example, in Half Moon, don’t just press the hips over to where you usually go and stay there the entire time.  Explore whether you can lengthen and stretch deeper with each breath.

  1. Engage your practice outside of the yoga room.  Ask questions before or after class. Maybe you want help with a particular posture, you’re wondering about an article you read or want to know more about a particular Series.  This is a great opportunity to engage with your instructor and continue building your practice.

Start to notice how what you do outside of the yoga room affects what happens inside. Everything from how much sleep you got, the water (or other beverages) you chose to drink, what you ate yesterday, to that annoying email you haven’t responded to yet can change your experience for better or worse.

Become part of our community – learn your teacher’s name or *gasp* even another student’s, participate on our Facebook page by tagging us @sunstoneyoga or posting a pic to our wall, respond to a forum thread after you register on our website. Maybe you can take time beyond your usual routine to attend a weekend workshop.

  1. Finally, be open to receiving and giving feedback. Feedback gives us a new perspective outside of ourselves. It is how we can grow and become our very best self. An easy, anonymous way to give us feedback is to take a few seconds after each class to complete our new 30-second survey.  Your teachers want you to have the best experience possible in class, and you as our students are the only ones who can give us that consistent feedback.  Let us hear from you!
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Our Five Teaching Principles

Posted on April 2, 2012 by admin

At Sunstone Yoga, our vision is to become one of the world’s most influential fitness associations who transforms the very idea of fitness from isolated physical activity into an integrated body, mind and life practice.

In order to work towards this we need

  1. Students. :)
  2. A solid team of teachers who believe in our vision and embody our values.

We want our students to know how committed we as instructors are to their experience, to creating change, to helping them cultivate their very best self. This is our mantra. This is what sets us apart.

Be Consistent - Our first principle is consistency. Fostering this within ourselves and demonstrating it during class helps our students avoid self-doubt as they develop their own consistent yoga practice. Consistency is also part of the respect and encouragement we extend to each other as a team.

Be Observant - Without sacrificing consistency, we must respond to what we observe. Being a good teacher is not about saying more but about seeing more –this helps us refine the subtleties of our teaching skills. Careful observation enables us to consistently deliver dynamic instruction to our students.

Be Kind and Grateful - Our first acts of kindness are to be consistent and observant. Our students have busy lives, and they make a special effort to prioritize attending our classes. They have earned our kindness during our time with them, and we are grateful for their loyalty.

Be Engaged - To be mindfully engaged with our students is the culmination of all of our principles, and the key to endless possibility. A teacher without students is not a teacher. When we realize this, there is no room for conflict–it is replaced with a shared energy and passion. Engagement ultimately empowers us to lead classes that are the highlights of our students’ lives during our shared quest for excellence.

 

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How to Be a Good Student

Posted on March 26, 2012 by admin

Dear Student,

It is an honor and privilege to guide you through your practice each day you’re in my class. Teachers do not exist without students. It is through you that I am able to refine my craft.  My hope is that every time you leave the studio you feel fulfilled, in a different mindset than you entered and empowered with more knowledge about yourself and your practice.

I’m writing this letter as a guide to help you be the best student you can be so that you will get the most out of your time in the hot room.  I know that, when I began practicing hot yoga, I wanted to be the “best” student (I’m competitive–I admit it) and, in my view, the “best” students were the ones who could do the entire class, full expression of every posture, without even drinking water, and (it seemed to me then) more.  I now realize that none of those attributes got them better results or more benefits and that, by trying to emulate them, I wasn’t listening to my teacher or growing my practice.  So how can you be a good student?

Be open.  A good student is open to learning, to trying things differently, to seeing a new perspective and to every teacher they encounter.  You chose to walk into the studio and take class with a group, from a teacher, so I assume that you want to be part of a community, learning from a live teacher instead of at home, following a DVD, running your own program.  My hope is that you are arrive like an empty vessel, ready to receive whatever this class today offers you.

Being truly open means that you are also willing to un-learn what you think you know about yoga (how Tree pose looks, for example) and try it the way it is being taught to you here and now.  Try not to get attached to a certain teacher or dismiss a new teacher because you’ve been practicing longer than they have been teaching.  We want you to be committed to your practice, not an individual. Every teacher has something to teach you, if you let them.  (This is one of the reasons Sunstone Yoga doesn’t publish its teaching roster.)

Being open also means that you have released your preconceptions of what you can and cannot do physically and are ready to explore what your body can do today.  I promise that I never want you to feel pain in a posture, so if I ask you to do something, please listen carefully to my words and then execute to the best of your ability. I will understand if you don’t look like your 20-year old neighbor. If you want to discuss my cues or your decisions, we can chat after class.

Be courteous.  A good student realizes they are part of a learning community and wants their fellow students to enjoy their experience as well.  In any class, large or small, the group’s attitude can have a major impact on your experience.  To that end, be aware that your actions (and frustrations) affect everyone.  Arrive before the posted class time and stay in the hot room for the entire class. Entering class late or leaving before class is over is disruptive and disrespectful to others who like you, have taken time out of their busy day to attend.

During class, focus on yourself in the mirror, be as still as possible between postures, concentrate on your breathing. Stay home if you are sick or if allergies affect you to the point that you would disturb other students (scattering tissues next to your mat is sharing germs, not sharing your love of yoga).  Child’s Pose and Savasana are always appropriate. If you’re feeling dizzy, over-worked or a little emotional, just go into one of them.

Be yourself.  Being a good student has nothing to do with how you look while practicing or to what extent you can do every posture.  It has to do with your attitude: how open you are to learning each time you enter class and how kind and grateful you are to those around you and ultimately yourself.  As your practice develops, over time you will also become your own teacher, increasing your awareness and self-love, and learning to surrender to things outside of your control.  It is our hope that the classes we offer at Sunstone Yoga provide an environment where you can connect with and cultivate your very best self.

Happy Learning!

Namaste,

Your Teacher

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Preventing Injury: Accept Your Body

Posted on March 19, 2012 by admin

“Set your intention before you begin, and accept where your body is in your practice today.”  If you regularly attend Sunstone Yoga, you know we consistently tell you to listen to your body and honor it.  Do you truly hear those words . . . and do you listen? Accepting where your body is each day–whether you are attending a Fire class, walking up stairs, or just bringing in the groceries –is key to preventing injury.

Start by becoming aware of how you are feeling at any given time.  Maybe you’re tired from a late night, or sore from the Wood class you took yesterday … maybe you’re recuperating from an injury or coming back to your practice after some time off… or maybe you’re feeling strong, hydrated, and ready to go! Become mindful of how these feelings change even throughout the same class.

Now listen carefully to your teacher’s words. They are precisely chosen.  Instructors at Sunstone Yoga are trained to help you find your alignment in each posture and to get you into and out of postures safely.  We focus on strength before flexibility, keeping our muscles engaged throughout a posture. A great example is learning to create a strong standing leg – crucial to preventing injury.

Enter your practice mindfully. Whether you are feeling 100% or recovering from a surgery, notice what happens with each movement and make adjustments accordingly. This may entail standing quietly in Mountain pose, lying in Savasana, or kneeling in Child’s Pose during postures you are not ready to do yet.  Give yourself permission to not go “all the way” into postures as you build strength in order to maintain alignment.

Allow yourself to develop your practice over time. Your teachers want to challenge you, but you choose how to act on their encouragement. Become more aware and do only what your body is able to do in this moment. Even if you could kick out in Standing Forehead to Knee yesterday, your hamstrings may be tight today. Be okay with this. Judgement and negative self-talk can often lead us to make decisions we later regret.

When we are attuned to our bodies’ limits and accepting of them, we create healthy, self-imposed boundaries and expectations that later allow us to grow. We are less likely to over extend ourselves just because we feel we “should” or because the person next to us has a different range of motion and more likely to correctly assess the right moment to advance our practice and embrace our potential.

1. Accept where your body is in your practice today.
2. Stay engaged. Listen to the words and follow the cues.
3. Check in with yourself throughout class to assess how you’re feeling.

——————————————————————————————-
Feeling lost in your postures?  Maybe it’s time for you to try a workshop.  Throughout the year, you have the opportunity to practice with Sunstone teachers as they re-certify to teach Fire, Wood, Earth, and Metal — and as a participant you’ll get tons of hands-on adjustments and guidance from not just our teachers but our Series Masters (the instructors charged with teaching your own teachers)!

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Workshops and Yoga

Posted on March 12, 2012 by admin

What is it about workshops and yoga? Every yoga-centric magazine you open contains pages upon pages of ads for yoga workshops and retreats enticing you to practice with X guru in Y exotic location, attend a quick weekend “detox,” expand your horizons at a R & R retreat, and so on.  Each one sounds better than the last, so how do you choose among them … or are you even ready?

Whether you’re a regular workshop attendee or just wondering whether attending one is right for you, there are several key questions to ask yourself:

Why do you think you want to attend a workshop? Is it just to be able to say you went (“I went to California and practiced Standing Bow on the Pacific Coast”)?  If so, maybe you should just take a trip. Do you want to deepen your yoga practice?  To better understand the alignment and goals of the postures you practice regularly?  To meet like-minded yogis and do some intense practicing?   Perhaps you’re looking for ways to take your practice off the mat — going beyond the physical asana practice and expanding your definition of “yoga” by building your life/mind practice as well.  These are all excellent reasons to attend a workshop, be it for 3 days or 3 hours.

Which workshop is right for you? There is a workshop for anything you could imagine: physical practice, mental concentration, nutrition, music, and even dancing. But what will give you the most value? Do you want to attend a workshop that touches on many topics, or is a more focused weekend for you?

Reflect on your goals for your own practice.  Put aside what the Joneses are doing and ask yourself what you want to learn or better understand – what could your next level look like?  Do you feel comfortable with the physical Fire postures but want to learn more about mindful breathing?  Or maybe you’re feeling distracted in class and always finding yourself jumping ahead — not being present in your practice?  Signing up for a still mind practices workshop will benefit not only your asanas but the rest of your life.

How will you get the most out of your workshop? Before the workshop, clear your calendar for the duration of the workshop. You have chosen to dedicate this time to furthering and deepening your practice. Perhaps you ask your spouse to shuttle the kids to their soccer games and piano lessons.  Give yourself room to truly embrace the experience.  Journal about what you want to learn, then open yourself to the workshop. Coming in “Learner” mindset will allow you to embrace new feelings and experiences you hadn’t expected.

While you’re at your workshop, focus on yourself and what you’re learning.  For some of us, this may mean taking steps to remove distractions like no cell phones (!) during breaks or no checking in on Facebook.  You have paid both money and time to deepen your practice.  Be present.  Take time at the end of each day or throughout the day to journal about what you are feeling.

What happens after the workshop? Depending on how long you were at your workshop, you may feel a little jolted coming back to reality.  (The longer and more intense the workshop, the harder the reentry into the day-to-day grind may be.)  Take time to reflect on what you learned and what you’re wanting to learn next.  Reflecting on the notes and journaling you did while in the workshop will help re-ground you.  Also, if you collected contact information from your fellow workshop students and teachers, stay in touch with them.  Perhaps you even met someone who could be your accountability partner for daily still mind practices or food journaling.  Continue your growth and self-education.  You learned lots at your workshop — don’t just drop it and return to the same old same old.

Expensive excursions to Costa Rica do not guarantee great results – it’s the content combined with your own efforts that matter. Start by checking out experiences at your own studio, or something local, that will complement your existing practice. (For the past few weeks, Sunstone Yoga has been offering special classes for its Signature members.  These classes are a great preview of the kind of experience you would get at some of our  Continuing Education workshops.)

And if you’re not quite ready to do the “workshop thing” yet, consider taking the time to simply talk to your teachers after class. Ask them to recommend some next steps for your practice – be that a workshop or just a tweak in the yogaroom.  They can provide guidance attuned to your goals and practice.

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Be an Accountability Partner

Posted on March 5, 2012 by admin

Ac·count·abil·i·ty Part·ner \ə-ˌkau̇n-tə-ˈbi-lə-tē  ˈpärt-nər\

One who as an obligation or willingness to accept responsibility for the actions of another with whom they are associated.

Yes, Accountability Partners are different from your run-of-the-mill yoga “buddy.” We’ve talked about why you should have one and where you can find one, but what if you want to BE one?

There’s really one critical detail – that you are accepting responsibility for not only your actions, but your partner’s as well. However, if you want to be a successful accountability partner, the following tips should help:

Set some guidelines early.

    • Understand what your partner is working towards. (You don’t both need to have the same specific goals to be accountable to one another.)
    • Will you attend class together?
    • How frequently will you check in?

Baby steps: Don’t let yourselves get in over your head(s).

    • Remember the tortoise and the hare? Set small, achievable goals and work towards them. They’ll keep you both motivated.

Encouragement

    • Acknowledge your accomplishments! We make progress not just in our physical advancement, but in our attitude, our stress levels and mental focus.
    • Give your partner the extra nudge when they need it
    • Keep your collective momentum high

Empathize with them.

    • Sometimes, it’s tough to stay committed to the original plan.
    • Acknowledge your own struggles and frustrations.

Ask the hard questions.

          • Yup, this is part of your job too. Sometimes you just have to do it. “So why didn’t you make it to class at all this week?”
So, in summary:

1) See your destination ahead of you.

2) Set your path.

3) Find a travelling companion.

4) Focus on the journey.

 

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