December 2021, Issue #01

Why start a blog now?

It might seem odd to start a blog in December, why not just wait till January and start the first issue on the first month of a new year?

Well, I have been meaning to start this for some time now and have hoped to do so in 2021. The year has been quite busy, and I haven’t been able to find the time until now. Because now, as some of you know, I am at home, recovering from knee surgery, and have more time and mind space to work on this long-overdue project.
My intention in writing this blog is to keep us connected, share updates, practices, ideas, playlists, and other things I am working on.
I invite you to check it out and if you have tips, suggestions, or wishes on how I could make it better, let me know. (Comment below!)

So without any further ado, dive right in!

This month:

A Yogi’s Guide to Giving Gifts
Holiday Survival Practice - Chair Yoga
Recommendations (books, films, music)
New Playlists
Wrap-up

A Yogi’s Guide to Giving Gifts

If you happen to have attended my last class of the year, on December 1st at Kreuzbergyoga, you know that I touched on the subject of giving and receiving, and have invited us to consider “giving” in other ways than to buy material presents. Of course, if you have kids, I think it’s more than fine to get some things on your kid’s wish list, but perhaps, it’s healthy to not get ALL the things and maybe try to buy toys, clothes, or whatever things they asked for, that are produced sustainably and locally, or second-hand.

Perhaps many of you have already adjusted your holiday spending and have thought of alternatives to the tradition of giving and receiving during the holidays? If so, let me know what you do, I would love to hear from you!

If you haven’t, here are some gift ideas that you might be able to ease your special people into:

Give the gift of time – spend time with someone who might be lonely or having a hard time this time of the year.
While plenty of people love the holidays and look forward to spending time with loved ones and family, many folks find this time of the year particularly lonely and difficult, as they may be far away from home and/or unable to travel, they may have lost someone (or lost contact with someone dear to them), they might have lost a job, a home, or they may be sick… There are many reasons why the holiday season can suck… So if you know someone who might be struggling, they may not need material possessions, but instead, they might be really happy if you invite them over for dinner or visit them. Giving someone your time and lending an ear can be priceless.
Give the gift of experience – do something or go somewhere with your special people.
These are my favorite kinds of presents – experiencing something with someone you love spending time with – be it a home-cooked meal, or going out to a restaurant, grabbing a drink, going to a concert, festival, art exhibit (Corona-permitting, of course), a weekend trip out of town, fill in your favorite experience here. Sure, this could range from very inexpensive to pricey, but you can determine what you want to give based on your budget. And, yes, even taking someone to your favorite yoga class can be a wonderful shared experience!
Give something to eat or drink.
You can bake or cook something, you can buy some locally-grown or locally-made products for your loved ones. This is a very clutter-free way of giving and a way to support a local business or exercise your talents!
Make something yourself – so many options here, just think of your superpowers and channel them into a handmade gift.
This one is very much related to the previous suggestion. Think of what you love to make – do you sew? knit? do ceramics? make amazing playlists (better yet, actual tapes)? take great photos? have a green thumb? make soaps? candles? etc. etc. etc. Use your special talent and make something you enjoy making that would put a smile on someone’s face. We don’t have to spend a lot of money and you might actually enjoy the process of making something more than going to the store or ordering online.
Help someone with something (taxes/finances/paperwork, building something, moving, translating, groceries, etc).
This suggestion is a bit like a mix of the first and the previous one. Perhaps there is something that you are fantastic at, but you know someone who struggles in that particular area, like finances or building furniture, or interior decorating? There are so many possibilities here, again, think about something you are ace at, but you know someone who would be thankful for you sharing your special interest or talent with them.

And why do I want to encourage you to look for other ways of giving than the material way?

Well, for one, because it’s a more “yogic” approach, observing “Aparigraha” or non-possessiveness/non-greed/non-attachment. As well as “Santosha” or contentment.
Aparigraha is a Yama and Santosha is Niyama. The Yama and Niyama are part of the 8-limbs of Yoga, as described by Patanjali. The Yamas and Niyamas are kind of a “moral code” or “ethical rules” and they are the foundation of the yoga practice. The Yamas relate more to our relationship with our surroundings, whereas the Niyamas relate to our relationship with ourselves. Another way to put it more simply, the Yamas are things we shouldn’t do, whereas the Niyamas are the things we should do. So in this context, Aparigraha is your rule against materialism and attachment to material things and Santosha is your observance to be content with what you have.
You can read more about the Yamas and Niyamas here.
And here is a quick overview of the 8-limb path.

The other reason for encouraging a less material way of giving is because of the environment. The less we consume, the more we protect the planet. Our purchases have to be produced using various materials, packaged, and transported to the stores or e-commerce warehouses. If you’re ordering online, then the order has to be packaged and transported to your house. If you want to reduce your gifts’ carbon footprint, consider some of the ideas above, buy locally and support your local businesses or find some second-hand treasures and wrap them up super nicely (in recyclable paper or packaging you received or found).

Don’t get me wrong, I don’t want to preach or tell you what to do, but I hope to inspire you to take a different approach to gift-giving, which in turn might leave you more fulfilled with creative gift ideas and hopefully less stressed out by omitting the shopping insanity.
I realize that by the time this blog is published, you might be mostly done with your purchases, however, these ideas don’t apply only to the end of the year holidays – they can be practiced for any occasion that traditionally calls for presents!

Holiday Survival Practice - Chair Yoga

In the past years, I have always taught a “holiday survival” sequence in December, focusing on poses that might help with indigestion, hangover, and general overwhelm that these joyous days might leave us with. This year, I would love to share with you a practice intended to offset the same indispositions, however, practiced using a chair, so that you can actually do your yoga wherever you are seated – technically doable even at the dinner table!
Ok, your relatives might ask what it is that you are actually doing, so you can invite them to join you and spread the joys and benefits of yoga, too!
INDICATION: This practice is beneficial for anyone working long hours in front of the computer/sitting down, anyone feeling a bit under the weather, it is gentle enough for the pregnant and the elderly.
BENEFITS: Helps relieve back pain, helps with digestion/stimulates belly organs, relieves stress and anxiety, balances emotions, improves posture, stimulates circulation, lengthens and strengthens the neck, front and back of the torso, opens up the hips, tones and lengthens the leg muscles, helps with balance and feeling grounded.

NOTE: in the photos below, the bulge on my left leg is the knee brace I have to wear during recovery, it allows me to bend my knee 60°, therefore in most of my photos you will notice that my left leg and foot are not in line with the right one. So, if it is available to you, bend both your knees 90° when sitting in your chair. Make all the adjustments you need in order to make the practice available and comfortable for you.

Here is the PLAYLIST to accompany your practice

Big THANKS to my partner for the photos!

Arrive and Settle In

Place your chair on a surface that won’t slide around, wear comfortable clothing, and sit in the middle or on the edge of your chair with your spine long, allowing the natural curve of your spine to be present.
Place your feet firmly on the ground and feel the connection to the ground below you, feel the support of the chair.
Roll your shoulder blades towards each other and then down towards the sacrum to open up the heart.
Reach with the crown of the head to the sky and feel the whole length of your body from feet to head, supported by the chair.
Feel free to close your eyes and arrive in your chair and in your body.
Notice your breath and the way your clavicles, chest and belly rise and fall with each in-and-exhale.
Notice how you are feeling right now physically.
Notice how you are feeling emotionally.
Set an intention for your practice.
Feel free to stay here and observe your breath until you are ready to begin moving.
This will be our starting position for all following poses.

Seated Cat/Cow

From the above position, sit on the edge of the chair.
On the inhale, tilt your pelvis forward, arching your lower back and reaching the chest forward and upwards.
Lift your hands away from the knees, bend the elbows to 90-degrees creating “cactus arms”, fingers pointing to the sky.
Squeeze the elbows and shoulder blades toward each other.
You can also gently tilt your head back and lengthen your neck.
As you begin to exhale, tilt your pelvis back, curling your tailbone underneath you.
Continue rounding the spine.
Separate your shoulder blades and create a pronounced concave curve with your spine, reaching your shoulders slightly towards the ears.
Nod your chin toward your chest, lengthening the back of the neck.
Completely empty your lungs.
On the inhalation, begin moving back towards seated cow pose, on the exhalation, back to seated cat pose.
Repeat this for 5-10 breaths, then come back to the starting position.

Seated Sun-Salutations

Inhaling, bring your arms out to the sides and continue raising them until the palms of your hands join over your head. Press the palms gently together.
Lift your gaze towards your joined hands and relax your shoulders.
Exhaling, bring the joined palms down towards your heart.
Gently bow your chin toward the chest, to bring your gaze to the tips of your fingers.
Release the hands with the inhale and begin to raise your arms back overhead for the inhale.
Exhale, bring the hands back in front of your chest.
Continue this movement for 5-10 breaths.

Urdhva Hastasana (Chair Extended Arms Pose)

Seated Twist

From the neutral starting position, begin to turn your torso to the right, starting from the belly button and spiraling upwards through the crown of the head.
Keep your pelvis in a neutral position, hip points facing forward.
Place your left hand on the outside of the right knee to help you deepen your twist.
With your right hand, hold on to the backrest of your chair, opening up the chest and drawing the right shoulder to the right and away from the ear, draw the elbow downwards.
Both shoulders stay relaxed and away from the ears.
With each inhale lengthen your spine, with each exhale, find a touch more dept in your twist.
Hold for 5 deep breaths on one side.
Return to the starting position and repeat by twisting to the left.

NOTE: if you are pregnant, skip the twist altogether or twist very lightly, resting your hand in the front on the same side knee as your hand, not on the opposite knee and you might want to open up your hip and knee slightly in the direction of your twist.

Supported High Lunge

From the neutral position, step your feet wide into a straddle position.
Turn to your right, leaving your buttock and upper back thigh on the chair.
Your right knee is bent at 60-90°, your ankle and foot are either directly under your knee or a bit in front of the knee.
The back knee can be slightly bent or completely extended, depending on what is accessible to you in this position.
Square your hips so that the hip points are more or less parallel.
Extend both your arms in front of you, palms facing one another, and continue to raise the arms until your fingertips point to the ceiling.
If you wish, you can press the palms of your hands together in prayer position.
Relax your shoulders down, away from the ears.
You may look forward or, if it feels okay for your neck, gaze up towards your thumbs.
Try to keep your pelvis in a neutral position without tilting too deeply forward.
Hold for 5 breaths.
Return to your starting position and repeat facing to your left, with the left bent knee in front of you.

Supported Warrior II

As you complete your high lunge on the left side, stay facing to the left, keep your left foot exactly in the same position, directly under or slightly forward of the knee.
Spin your right foot 90° externally, so that your right toes are pointing away or perpendicular of the direction of your left foot, knee and thigh.
Rotate your right hip outward, tucking your right buttock towards the chair.
Your left buttock and part of the back upper left thigh are your main support on the chair.
Turn your torso to face in the same direction as your right foot, shoulders over the hips.
Then spread your arms away from one another in a T-position, reaching the fingertips energetically opposite of one another.
Turn your head to the left and gaze over the tip of your middle fingernail.
Try to keep the shoulders active, but easing away from the ears.
Press into the ball and heel of your left foot.
Press into the outer edge of your right foot.
Hold for 5 breaths and then repeat on the opposite side.

Seated Goddess Pose with Alternating Shoulder Dips

Seated Goddess Pose with Alternate Shoulder Dips

After Warrior II come again to the edge of your chair, keep your hips open as wide as it feels comforable, feet pointing in the same direction as your knees. This position should more or less look as though you were straddling a horse.
Bring your hands to your knees or on the lower part of your upper thighs, elbows out about 90°.
Keeping your spine long, lean forward, so that your torso is more or less parallel with the floor. You may stay here for a few breaths if this feels nice for your lower back.
From here, press your right hand gently against your right inner knee/thigh and dip your right shoulder toward the floor, while simultaneously lifting the left shoulder up and lightening the press of the hand to the left knee/thigh. Exhale as you dip.
Keep your head in line with your spine and as you dip the right shoulder in, gently turn your head to gaze at your left foot.
Inhale and come back to the starting position of this pose and as you exhale, dip your left shoulder in, turning your gaze to the right.
Repeat 5 times on each shoulder, exhaling every time you dip and inhaling as you come up to the neutral position.

Seated Wide-Legged Forward Fold

After the shoulder dips, come back to the center, with your torso parallel over the floor.
Place your hands below your shoulders on the floor. You may stay in this position, extending the spine and keeping your neck neutral, gazing at the floor.
If you would like a deeper fold that also works as an inversion, walk your hands toward your feet and fold the torso down from the hips. Allow your spine to round, allow the shoulders to relax and let the head hang over the floor. Feel free to shake your head as if to motion “yes” and “no” a few times.
Note: Avoid the deep fold with your head hanging down if you have high blood pressure, have a sensitive neck, or have suffered a neck or head injury.
If you are finding it difficult to breathe in this position, back out a bit to the variation with your hands supporting you under the shoulders.
If your breath is not constricted here, empty your lungs completely with each exhale and allow the exhales to be longer than the inhales (the exhales can be twice as long as the inhales).
Stay here for 5-10 breaths.

Seated Savasana

From the previous position, walk your hands back under the shoulders, if they are not there already and heal-toe-heal-toe your feel closer to each other, closing up the hips.
Use your hands to walk yourself back to a seated position, resting the hands on the shins then the thighs to bring the torso back up upright.
Bring your feet together or hip-width apart.
Slide a bit deeper into your chair, so that you are fully resting without too much effort to hold yourself up.
Place your hands again on your knees or thighs, or you may release the hands and let them rest next to your seat, with palms facing more or less forward.
Stack your head over your shoulders, shoulders over the hips, slightly tuck the chin toward the chest. You can lean your back on the backrest of your chair.
Let your breath be natural.
Close your eyes and allow yourself to stay in the resting position for at least 3 minutes or longer. You may also continue onto a meditation practice in this position.
Once finished, take note of your body again, notice your breath, notice your emotional state, remember the intention you set for your practice.
Remember to be kind and gentle to yourself.
Thank you for your practice, namaste.

Recommendations: Here is what I am watching/listening to/reading right now:

Netflix:
Good Girls
I’m a bit hooked on this show! Might not be everyone’s cuppa tea, however I find the cast to be great and the story, although a bit stretched, keeps me coming back for more.

The Mind: Explained.
So far of all the “Explained” series, I found this one to be most interesting.

Audible:
“Becoming” by Michelle Obama.
I love that this is read by the author. Michelle Obama has a lovely voice and is a great storyteller. I’m only about 6 out of the 19 hours in right now, but I love to listen to it whenever possible. Talk about an impressive First Lady!

“Think Like a Monk” by Jay Shetty.
I actually listened to this at the beginning of 2020 but wanted to share it with you and recommend it anyway. Jay used to be a Buddhist Monk, and he shares some of his personal wisdom as well as what he has learned in his time as a Monk in India. It’s inspiring, accessible, and nice to listen to.

Kindle:
“How Not to Die” by Dr. Michael Greger.
A very detailed yet easy to read and understand and research-backed book on nutrition, making a case for the benefits of a plant-based diet. I read it each night before going to bed and can say that it actually doesn’t make me sleepy, I often find myself turning the pages longer than I intend to, resulting in my staying up later than I intend to.

Print:
“Eat Feel Fresh: A Contemporary, Plant-Based Ayurvedic Cookbook “by Sahara Rose.
Do you see a pattern here? I am a bit obsessed with nutrition and food. What I like about this book is that it gives you the basics of Ayurveda with quizzes so you can determine your Dosha and where you might need balance in your eating before diving into the recipes.

Podcasts:
Normally I listen to tons of podcasts while biking from point A to point B, and working, etc. However, for this month I don’t have a recommendation for you, since I have been neither biking nor working, instead I am spending more time listening to the Obama book and in front of Netflix while recovering. I hope to have some great podcast reco’s for you in January. However my usual go-to’s include The Daily from the NYT, Ten Percent Happier with Dan Harris (excellent for curious, new and long-time meditators), Yoga Land with Andrea Ferretti (yoga nerdiness to various degrees), This American Life with Ira Glass, The Hidden Brain with Shankar Vedantam, and The Daily Show with Treveor Noah.

Playlists:

2021 Koko Yoga Dec #01

Here is the playlist I made for my last class on December 1st.

2021 Koko Yoga Dec #02 Holiday Survival Chair Yoga

Made this playlist for this issue’ chair yoga practice.

Alternative Christmas Playlist

And this here is a Spotify-made playlist with some less commercial Xmas music. I find it refreshing if in the mood for some holiday cheer but not in the mood to hear the same ole crap that you hear on the radio.

Wrap-Up

If you made it this far in this FIRST blog, congratulations!
I admit, this issue is much longer than I have initially intended it to be, however, I hope that you will find some of it fun and informative. I mostly hope that you will like the practice and will find a moment to try out some chair yoga! I very much miss teaching in the studio right now, so by sharing this, I hope to share a bit of my personal practice with you that you can also apply for yourself or recommend to someone that might appreciate it.

I would LOOOOVE to hear from you, get some feedback, your suggestions, and recommendations for the coming issues, so don’t be shy, leave me a comment below!

So, thank you for reading, for your feedback, and for your support while I recover <3.
I wish you a peaceful holiday season full of joy and reflection, as well as inspiration and hope for the coming year.
May you be happy, healthy, and safe from harm, and may you live with ease.