Our shop is open!

CHECK IT OUT

Tag Archives: self-care

What Self Care Means to Me — and Why It Matters

Andrea Ferretti

Self care is a buzz word these days. And there’s a reason for it – in times of cultural and political strife, people’s interest in self care increases.

Buzz words tend to make me cringe, or at the very least, they make me suspicious. But last year, as I was prepping for an interview with Jill Miller, I read her words, “self care is healthcare,” and they stopped me in my tracks with a big, resounding, inner YES.

Yes, because I went through clinical depression and panic disorder in my twenties, and a big part of my healing was learning self care (the other big part was and still is anti-depressants). When I became a mother 6 years ago and ended up with an unplanned, super-medicated C-section and my baby couldn’t latch properly for close to a month, I was forced to slow down and practice self care. And when I went through cancer treatment four years ago, I was reminded yet again that ongoing self care was part of my post-treatment plan to help prevent recurrence.

So, a big YES to the idea self care is part of what keeps me healthy – and when I lose touch with that, I am less healthy, resilient, and strong. I’m also less able to cope well with the primary people in my life – I’m less patient, more brittle, and less of a teacher to my daughter, more of a drill sergeant. The reason for this is so obvious to me now –it really is true that the way you treat others begins with the way you treat yourself. If you’re gracious and spacious with yourself, you’re more able to extend that goodwill to the people around you.

For me, self care is a constant process of self-reflection and then making choices that contribute to my overall well being from moment to moment.

The actual doing of self care is different for everyone. And until I read Jill’s quote, I put it in the category of – go get a mani with my bff or treat myself to something. I like to treat my self – just ask my husband. And, occasionally, a pedi feels like self care. But overall, I think of it differently now. For me, self care is a constant process of self-reflection and then making choices that contribute to my overall well being from moment to moment. Sometimes it takes the form of using some essential oils to reset my mood. Other times it’s scheduling in coffee time with friends who I truly love connecting with. Many, many times it’s allowing myself more silence, less screen time.

Whatever the self care choice is, there are three underpinnings to this approach to self care:

– First, I acknowledge that self care has value. It’s not a treat; it’s a necessity for me to function at my very best in a consistent way.
– Second, it requires the ability to tune in to what I need, which requires self-awareness.
– Third (and I learned this one from Caitlin Hildebrand on my recent podcast, Yoga as a Form of Radical Self Care) – when it’s tied to your overall sense of purpose, it’s more meaningful and easier to stick to.

And that’s why yoga and meditation are at the very root of all my self care practices. These two foundational practices that accomplish two things at once – they hone your self-awareness so that you can better identify and respond to your own needs while being amazing forms of self care in their own right. Simply stepping on the mat or sitting in silence on a regular basis will help you understand your energy levels, your physical pains, your responses to stress. These practices will help you hear the voice in your head that is planning the future or is stuck ruminating on the past. They can illuminate the mean girl on your shoulder who tells you you’re not working hard enough, and it also open you up to a compassionate voice who knows the truth of how inherently worthy you are.

Self care is not always easy – it’s not all running through daisy fields taking selfies. It also doesn’t have to be expensive. But it does require committing to its value and carving out practices that you can regularly incorporate into your life.

I have so much more to say about this topic and I’d love to share it with you. If you’d like to learn more about self care and create a meditation habit that sticks, join me in January for my three-week program, Start Your Year with Self Care. Each week, you’ll receive four meditations, a video podcast, and a journal with self-inquiry questions to help you scope out your year and how you will maintain a healthy relationship with yourself. Click here to learn more about the program — and if you jump on the email list, I’ll send you an early bird discount before registration is open.

1 comment Add Your Own

Episode 131: Yoga as a Form of Radical Self Care

Historically, during times of political and cultural strife, people become more interested in self care. That means that right now, self-care is an incredibly important and popular topic (to the tune of 9 million hashtags on Instagram!). Self care means different things to different people. It’s not all bubble baths and mani/pedis (although, there’s certainly nothing wrong with those!)

I think of yoga as a radical form of self care because yoga builds self-awareness — of your unique constitution, your needs, your strengths, and the parts of you that require extra attention and shoring up. That’s why I decided to focus on self care for this episode. It’s a live episode recorded at the prAna store in San Francisco, with yoga teacher and astrologer Susannah Freedman and nurse practitioner Caitlin Hildebrand.

We talk about:

* How remembering one’s purpose can be a motivation for self care

* Teaching yoga as a form of self care

* What yoga philosophy says about self care and how we can apply that to modern life

* The line between self-care and self-obsession/narcissism

RECOMMENDED AND RELATED LINKS

Self-Care: A Working Definition from The New York Times

Episode 125: Yoga and Astrology – When the Stars (and Your Chakras) Align

WRITE A YOGA PODCAST REVIEW

If you like the podcast, please leave a review or rating on iTunes! It makes it easier for others to find the podcast. If you don’t know how to leave a review, here are some step by step instructions. Woohoo! So easy!

SHOUT-OUT TO OUR SPONSORS

1. It’s been about a year since Sunbasket has been a sponsor of Yogaland. Each week, I get a Sunbasket box delivered to my door and I still get excited! The recipes are creative and delicious with organic produce and clean ingredients. I do the Paleo plan but there are many to choose from — Vegetarian, Vegan, Lean & Clean, Quick & Easy, & Mediterranean, to name just a few. Go to sunbasket.com/yogaland to get $35 off your first order.

2. I’m so delighted to have Fabletics as a sponsor! Their clothes fit so well — no, I do not feel like I am stuffing myself into a sausage casing. And the styles are seriously SO. CUTE. Plus, you literally cannot be their price point anywhere. As a special offer to Yogaland listeners, get TWO PAIRS OF LEGGINGS FOR $24. Yep, you read that correctly. Go to fabletics.com/yogaland and enter promo code YOGALAND at checkout.

3. Follain is a clean beauty retailer that believes that no one should have to compromise their health for beauty. They are uncompromising — some might say relentless — in the quest to find the best products. I have their Clean Essentials Kit and I love it — I’ve been using it while we travel and my very sensitive skin is happy and hydrated. You can try the Clean Essentials Kit today for $22 (that’s over 50% off!). Go to follain.com/yogaland to get four everyday, non-toxic skin essentials!

4. Instead of buying things new, Poshmark allows you to shop from millions of closets across America. When you download the Poshmark app, you’ll find clothes for women, men, and children. I found kids brands like Circo & Gap, and my own favorite brands like Anthropologie & Mother. Yogaland listeners get $5 off your first purchase! Just enter the invite code: YOGALAND when you sign up. That’s invite code: YOGALAND

No comments yet Add Your Own

Episode 74: Jill Miller Talks Honestly About Hip Replacement Surgery & How Yoga is in Need of a Tune Up

Jill Miller is the creator of Yoga Tune Up® and The Roll Model Method® — a self care method that utilizes specific poses, sequences, and self massage tools to help you tune into your body’s “blind spots.” Jill’s method can help ease aches and pains, it can soothe your nervous system, and increase proprioception — that important ability to feel where your body is in space.

Just before this interview, Jill made the announcement that years of wear and tear on her body (including yoga practice) have led to the need for a hip replacement. Understandably, the response in the yoga community was one of shock, curiosity, and even some judgment. Jill was kind enough to share her story — what she thinks led her to this point, what she would do differently, and why she’s not throwing yoga under the bus.


Subscribe via: iTunes | Acast | RSS

RECOMMENDED & RELATED LINKS
The Roll Model Method (PS: I highly recommend this book if you’re interested in her method. It’s so detailed and filled with helpful rolling sequences.)
Surprise, Surprise! You Need a Total Hip Replacement
More About Yoga Tune Up®: www.tuneupfitness.com/yogatuneup

WRITE A REVIEW
If you like the podcast, please leave a review or rating on iTunes! It makes it easier for others to find the podcast. If you don’t know how to leave a review, here are some step by step instructions. Woohoo! So easy!

SHOUTOUT TO OUR SPONSORS
1. To my women listeners out there – have you tried Lola yet? LOLA is a female-founded company offering organic cotton tampons, pads, and liners. For 60% off your first order, visit mylola.com and enter the code YOGALAND when you subscribe.

2. Burrow is a new online company that creates modern, CHEMICAL-FREE sofas that ship to you within a week! For $50 off your purchase, go to burrow.com and use the promo code YOGALAND.

3. We all go through busy times where it can feel like a challenge to eat well. One thing that’s helped me is Sunbasket meal delivery service. Go to sunbasket.com/yogaland to get $35 off your first order.

9 comments Add Your Own

The Yoga Hustle: An Insider’s Guide to Survival

Mira Valeria | Business Tips for Yoga Teachers | Jason Crandell Vinyasa Yoga Method

The Yoga Hustle (n.): A phase at the beginning of one’s teaching career or upon arrival in a new city; a period in which a yoga teacher takes on every possible class that his/her schedule will accommodate.

Thanks to Instagram, we have a clear image of the ‘leisurely yogi lifestyle’ that becoming a successful yoga teacher can yield. Never mind that the scantily clad beach asana photos in no way reflect the reality of daily life. Nevertheless, social media is actively shaping our collective vision of what being a yoga teacher looks like and giving us a false sense of the work involved.

Don’t fall for it, and certainly don’t quit your well-paying job and jump into teaching yoga with the hopes that it will lead you to life on the beach, free of responsibilities. If you are going to quit your job to become a yoga teacher, do so because you love to teach and want to share the practice, period. Because, you will most certainly go through a period of The Yoga Hustle and it looks something like this:

— Wake up at 6:30am to sit on your meditation cushion for a handful of minutes and get in a brief home practice before you rush out the door to teach the first of several classes that day.

— Between classes, zigzag across town to coffee-shop-nearest-next-class and buy an almond milk latte in hopes that it will help you drop into writing some social media posts. But with only 30 minutes until the next class, you get sucked into perusing not posting on Facebook/Instagram/Twitter, which only feeds your anxiety.

— Get home between 9:00 and 10:00pm with just enough energy to dig something out of the fridge and shower before you fall into bed comatose.

Why Do It?

Let me be clear: The Hustle is a very real phenomenon. It’s also a necessary part of becoming a full-time yoga teacher. This period demands your time, your energy, and your focus in order to sharpen your teaching blade and make your mark in the face of talented and plentiful competition. It is a right of passage that centralizes around one theme: Do Your Work.

If you make the – ahem – “economically sound” decision to become a full time yoga teacher, The Hustle is your chance to get your name out there and build a following. Making a living teaching yoga is a numbers game, and the one true key to success is a strong and consistent student base. Teaching as much as possible not only gives you exposure, it also provides an opportunity to try on different studios and different times of day to get a better sense of when and where feels like a good fit. In other words, it gives you a chance to find your people.

In order to survive, however, it is important to remain grounded in the purpose this period serves, to get clarity around your expectations and boundaries, and to become unrelenting in your commitment to self-care. Like we do with the mind through our yoga practice, we must learn to yoke The Hustle, for if left unrestrained, it can quickly become an all-consuming force that sends us headfirst into burnout.

The Burnout Phase

Burnout isn’t just an adjective. It is a real condition with real psycho-emotional and physiological effects. Those of us prone to “I can do everything” thinking (read: “Sure, I can teach more!”) are most susceptible, and we often don’t see it coming. For those of us in The Hustle, it often happens because we prioritize teaching and let self-care become a matter of “if there is extra time.” (There never is.) We wake up one day, haggard and foggy brained and coffee-dependent, and realize that we haven’t actually done our own practice in weeks – or even months. We start to teach go-to sequences because we don’t have the time or mental capacity to think about content, which quickly becomes boring. And then we start to resent our work.

If we let The Hustle take over our lives, burnout becomes inevitable. Just as simply, however, we can pull on the reigns and steer The Hustle to make it a manageable and even enjoyable experience.

See also 7 Vital Things to Look for in a 200-Hour Yoga Teacher Training

Keys to Surviving – Business Tips for Yoga Teachers

1. Make a road map. If you enter The Hustle without a clear goal (read: exit strategy), you have no hope of escape; rather, you will run from studio to studio endlessly and grow weary in the process. Get clear on what you want to be doing one month, six months, one year from now, and make a plan of action to start you moving in that direction. Figure out how much on average you need to make per week to live comfortably. (Yes, yoga teacher, you need to behave like the sole proprietor you are and have a real notion of the financials of your small business.) Using that number as a baseline, write out your ideal schedule. Which of your current classes do you love? Which yield consistent turnout (i.e. revenue)? Which classes do you find draining? Figure out how far you are from both your target number and your ideal schedule. Over time, start to make shifts in this direction. Be sure to block out dedicated admin time in your week and don’t waiver when the tempting subbing opportunity shows up.

2. Be authentic in your teaching. Trying to do what others do the way they do it is draining and unsustainable in the long run. Get clear on your purpose and let that be what guides your teaching, in terms of content as well as context. In his trainings, Jason always asks students, “If you could teach one thing, what would this be?” The answer to this question is rarely “Handstand.” How do you want students to feel when they walk away from your classes? What take-away do you most want to share about the practice? The more you can stay connected to this, the more meaningful your teaching will feel. And don’t get distracted by the paths that your peers are taking; you are you and you have your own gifts to share.

3. Consistency will save your sanity. Another Jason-ism: Don’t be afraid to teach the same sequence all week – or all month! Teaching the same sequence saves you some brain space and it gives you the chance to refine the sequence over time. It also allows the students the opportunity to drill, to repeat, to learn. How novel.

4. Make time for self care. Time can’t be found. But you can choose to prioritize your health and well-being to avoid burnout. Create and commit to some easy non-negotiables that will help nourish and replenish you. Hike on Saturdays. Schedule a massage (and keep the appointment). Have a bedtime and stick to it. Do the things that feed your body, mind and soul — things that you enjoy doing – so that you have an easier time setting boundaries and saying no to things that aren’t serving you.

See also Survivor’s Guide to Teaching Yoga When Life Throws You a Curveball

5. Be a student. Stay inspired. You are a yoga teacher now. Make your practice part of your job. Many of us become yoga teachers because we love to practice yoga – but like Jason always says, just because you like to eat food doesn’t mean you should open a restaurant. In other words, practicing yoga and teaching yoga are two very different experiences. It is this realization that sends most of us crashing into the burnout wall. Don’t let your practice fall by the wayside. You need to feed the fire that set you on this journey in the first place.

Mira Valeria is a San Francisco-based Yoga instructor and the founder of Santa Fe Thrive, an indoor cycling and yoga studio in Santa Fe, NM. She is a writer, translator and wanderlust polyglot. She is available for private lessons, workshops, teacher trainings and interpreting gigs around the globe.

5 comments Add Your Own

Episode 44: Tiffany Cruikshank — Self Care Ideas for Spring’s Transition

Although most of us welcome the transition from winter to spring with open arms, it can actually be taxing on the body. This week Tiffany Cruikshank comes on to talk about ideas for making the transition a smooth one. Tiffany is a renowned yoga teacher and the founder of Yoga Medicine. She’s also a doctor of Traditional Chinese Medicine and ran an acupuncture clinic at Nike headquarters for years. Tiffany offers her unique perspective on how to modify our diet, asana, breathwork, and meditation for spring. She also (very patiently) answers my questions about the ways that Ayurveda and Traditional Chinese Medicine overlap.

Subscribe via: iTunes | Acast | RSS

RECOMMENDED & RELATED LINKS
Tiffany’s web site, Yoga Medicine, has a schedule of many different ways to study with her. (And registration is now open for this upcoming Shoulder: Anatomy, Dysfunction, and Treatment module!
Tiffany’s book: Optimal Health for a Vibrant Life

MUSIC
Ryan Cullinane — Smooth Space with Drums
Breakmaster Cylinder — Key Cards
Ryan Cullinane — Beach Vibes with Drums

WRITE A REVIEW
If you like the podcast, please leave a review or rating on iTunes! I’m learning that it really does help others find it and it helps me to know which episodes resonate with you! You can also follow me on Twitter @yogalandpodcast.

No comments yet Add Your Own

Privacy Preference Center

Necessary

Advertising

Analytics

Other