Reflexo-Yogic into the 2020s

One Mile Walk- one way

The feet like all areas of the body benefit from attention and exercise, but may be overlooked.  The things I did to my feet before yoga and reflexology, although shoes became somewhat of an issue after a metatarsal stress fracture in 1986.  From then I needed to be more mindful about what I wore.  I remember my pair of black platforms.
The feet represent the entire body, the feet are a microcosm of the body according to reflexology.
The feet are the foundation of shapes/forms (* as we call it in trauma-sensitive yoga), according to yoga.
Anatomically, the feet are the foundation of our physical structure with 26 bones and 4 layers of muscles. 

This New Year’s Day I expanded on the idea of a Coney Island Polar Bear tradition makeover, making it a “reflexo-yogic” practice due  to a lingering cold and lacking motivation.  It just seemed too much work to plunge.

Walking barefoot the mile from Stilwell Avenue to Brighton Beach it was.  I started with standing in the cold waters of the Atlantic Ocean, walked next to the water on the very firm and cold surface, continued along the drier wobbly part and ended with a few minutes of walking on the boardwalk.  Walking on wood resonates with me; I find it heavenly.  Splinters did cross my mind, so I kept it short and I walked slowly and mindfully.

Water, wet, drier sand, wood (careful)
= foot work out/body tune up

The 200 thousand or so nerve endings on my feet, the reflexes got busy, as yogini I connected to feeling the temperature in the body and the way my feet made contact with the ground (interoception) through the full motion of walking as well as cold entering through the back, my neck getting achy as a result of carrying a bag across my body.  It was very windy at times.  It was not an easy walk. 

  

The first metatarsal mentioned above and marked in the collage on the left, the long bone behind the big toe on the right foot was beginning to hurt as it so often does, but as my feet warmed up it disappeared after a while, as most of the time.  When I sat down on a bench on the boardwalk, my toes were red and a bit numb and the arch starting itching, but the warmth of my hands removing the sand and wiggling the toes and moving the ankles was enough to alleviate the discomfort.  By the time I was wearing my shoes, my feet were back to normal, and the pain in my neck had subsided.

When I started with the polar bear plunge around 1993, it was a very small event, but it has become a very big and crowded event since 2000 I believe with having to stand in line to get registered, then waiting for your “color” to hit the Atlantic in waves.  While nothing beats the exhilaration of taking a full body plunge with a crowd of like-minded folks from all walks, an often greater part of me craves solitude and private quality time.  That part of me was satisfied on New Year’s Day during the walk.
I walked the mile back to Stillwell Avenue via the boardwalk wearing my boots (which also  allow for full range of motion) and did some dancing on the boardwalk before stopping at a friend’s house to have some yum soup and to watch the first sunset of the year.  It always feels so strengthening to brace the elements despite possible discomfort.

Wishing you the best for the new decade, may we all be surrounded by balance within so we can deal with external imbalances.

Thank you for your visit as always,
B.

* Poses (the term used for “asana” which actually means seat) is not a term we consider trauma-sensitive.

Coney Skies Never Fail, neither does the Polar Bear Crowd.

Bye Coney Island; see you soon (Q Train).   

Counter Balancing Toxicity - Tips for Every Day

I heard this one recent morning on NPR.

Toxic is the word of the Year 2018; I am not sure about the context (was it related to the environment or politics?), however as far as wellness is concerned, STRESS if it becomes chronic leads to toxicity. 

 - Here are some ideas for the remainder of the holidays (I put this together a few years ago and shared it on my FB channel) to keep stress and thus toxicity down the road at bay- self care for stress. 

- Of course, these ideas can also be used as New Year's Resolution(s).  Baby steps work better for many than big leaps.  It is easier to incorporate baby steps into our often so very busy lives to introduce more balance, better quality of life (QoL).  

YogaActivist(s) and Feature

- Sending cheers and gratitude to DC-based Yoga Activist for their support of yoga teachers, by providing a platform to share about our outreach, and so much more: 

- Thank your for the support, grant, and inspiration.  Many thanks for the feature.  Many thanks to Kate Rice for editing, see link to article at the bottom. 

- There are so many yogi/yoginis taking yoga beyond more traditional studio settings and to communities that may not easily have access to yoga.

Who are these fellow practitioners? 

Why do they do the work they do?  
How do they do it?  
What are challenges, etc., etc.  
Which community do they serve?  

- I am inviting you to take a look at their page (see link  at the bottom). 

Examining Life in Central Park

This lady is examining life...

Amanda was in a way one of my favorite quotes coming to life, even more so because she looked like she stepped out of Ancient Greece.  While she calls her project Examining Life, the quote I am talking about is  The unexamined life is not worth living by Socrates.

We encountered her at the end of a long walk on a Saturday morning in spring; it was sunny and hot.  It was fun to go on camera so spontaneously.  In case you end up watching the video,  I had to keep an eye on Mowgli who was frolicking in the grass with Gus whom you can not see here while Anastasia and Regal were speaking, and I did not even know I was in the frame, while the two were speaking.

India Part Eleven: Interview with Director of Yoga Programs/Shri Jasnath Asan

This was one of the two videos I watched before I left for India.  I did not need to see more, I was going there; I wanted to meet Shreejan Sita.   

An interview with the director of Yoga Programs, Shreejan Sita (45 minutes "My interview with Sherry about Yoga proved to be enlightening. She exceeded my expectations in knowledge and helped me gain a higher perspective of Yoga and its importance in our everyday lives.)". I agree one hundred percent, yoga is for everyday in 24/7 interconnected 21st century. 
http://www.shrijasnathasan.org/

Om Namaste, 
Birgit  

This may help you to shift you to more ease:

- Inhale through the nose and exhale through the mouth slowly and completely on a ha sound, another two times, then return to natural breathing and observe...

Birgit Nagele, ARCB, LVCY, TSY

- Reflexology(feet/hands/face/DIY/Dogs)

Yoga (Gentle Mat, LV Chair Yoga, TSY)

- Private Clients, Corporate, Events 

- EuNYCe (Educating about Reflexology locally, internationally)

- NYC-based 

Tel: (917) 664-5792

info@ban-chi.net

http://www.ban-chi.net/ 

India: Prelude to a Series of Posts on my Trip to India last November

I am inviting you to travel with me to India:   

Traveling takes us out of our routine and

Keeping Cool during Record Heat of 2015/1: Paddle Board Yoga with Mowgli

A few weeks ago I used a paddle board for the first time.  The board was relatively wide.  I really just wanted to paddle around a bit on a very hot day and then do some swimming, but I did not get off for the next three hours, keeping myself busy with yoga poses; I even did the shoulder stand, crow and knees to ears.  And look at Mowgli!  He joined me without hesitation!  He is used to being in canoes and he also loves to swim.  Next time, I'll try my chi-gong routine.  If you ever have a chance, try it.  It's very addictive.   

Sincerely Yours,
BIRGIT NAGELE, ARCB, LVCYT
www.ban-chi.net

IN MEMORIAM EVA - YCT Client, YCT Volunteer and Artist

The collage; Mowgli in the background

Eva (fictional name) was a YCT volunteer, YCT client, and artist .

We became friendly the first time we met.  I went to one of her openings and was in one of her workshops.  She was a visual artist and writer.  All of us had such a good time working on our collages.  Eva liked my piece and said I had to frame it.  She said it more than once.  I still have not done it, but I will.  She set the date for a second work shop, then there was an email from her.  She had to cancel but did not offer an explanation which I thought was unusual.  I asked why she canceled.  She had received another cancer diagnosis and was to start treatments shortly.

A Pictorial: Visiting Chinatown and MoMA during Lunar Year of the Horse Celebrations

Visiting MoMA the day of the New Lunar Year celebrations..the atrium felt like an art lounge with couch-like furniture to sit on and take in the monumental video installations (

A Crescent Moon greeted me coming out of the subway station over Canal Street the next day- life is perfect so often, isn't
it?  I felt it was perfect that moment.  If I had planned to see the moon over Chinatown, I probably would not have seen it.

Alpine Desire Satisfied! Snow! New Insight!

Almost full...

Finally some snow!  It just took a 5-hour drive to Killington, VT since we have barely had any in New York.  We were so lucky and had amazing snow as well as sun shine.  As per the reports of the inn owner it had been a very bad season until about two weeks before we were there (the first week of March) as well as during our first night there.  The skiing was bliss although, don't get me wrong - skiing does make me a little nervous these days because I do it only once a year.  The thought of ice for example and practically vertical slopes I nevertheless let myself talk myself into going down on; of course, there is something of a baby daredevil in me.

Appalachian Trail(Mt Pico)

I brought some fresh juices and a bottle of fresh almond milk along since I was invited to join a Wellness Support Group at YCT Foundation.  The dried mangoes I also brought Mowgli feasted on while we went to get some tea at my favorite diner at the Taconic Parkway.  He left a piece on my seat and was literally sitting on one.  My guess is that we either surprised him or it was getting too sweet for him; so no mangoes to munch.  
With members of the support group I have been doing a cleanse this spring and have been eliminating items such as coffee, wheat, dairy, red meats, sugars, etc. and replace them with more veggies, juices,  whole grains, seeds ...  sugar is not an issue, neither are red meats, alcohol, nicotine (although it's time to confess that I smoke a cigarette then and again).  For me it's mostly about adding more vegetables and dropping wheat (I am very curious about possible changes); I may revisit this subject and may share some of my recipes shared with the group.  
My 2-day VT routine was: Dien Cham Basic Session in bed, morning hike on the Appalachian Trail with Mowgli who was ecstatic, Chi Gong, some yoga stretches before or after breakfast (oatmeal with fresh almond milk and fruit), then a few hours of skiing interrupted by lunch, tea/bathroom breaks, back to the trail with Mowgli, hot tub, dinner, a bit more of Chi Gong/yoga/breathwork/listening to mantras, bed - no nonsense. 

Goofing off after a fall...

My self care routine gave me confidence.  As there was virgin snow and there was no ice I got to work on my technique and I realized that I collapsed my chest ever so slightly especially going down moguls; it all started with my decision to work on NOT dragging my poles which I had been aware of for a long time... ah (light bulb), not keeping the upper arms close enough was supporting this dragging which of course resulted in some tension; so standing atop a mogul slope that I could not say no to but did not feel that comfortable about either, made me pay attention to my breath; I was having a little conversation with myself, "yoga off the mat, calming down, you want to do it gracefully and most of all you want to be safe."  From then on I applied my newly gained insight and mastered the moguls so much better, wow what a difference!  I felt I made a big leap.
What led me to this eye opening moment was my basic routine that supported me "off the mat", beginner's mind, checking in with the body, my emotions, taking a few deep breaths to ground, observation, revelation!
 
At one point I had to make a sharp turn to avoid a jump which resulted in a pull in my left knee, no!  So I took it very easy getting to the base; once on the chairlift I did slow knee extensions/flexions.  My knees' tracking is not very well supported - they have never caused me much problems, as I fortunately have been aware of it for a very long time (one of the benefits of yoga is that you become aware of your problem areas).  In some yoga poses I feel some strange tension so I am very proactive in dealing with every bit of funk going on there - have been for a long time.  I also cupped my knee and worked the knee reflexes on the face, which are just outside the corners of the mouth, I think the hiking strengthened my knees as well; both mornings I sniffled which made me add that sniffle protocol!

What a lovely two days in the country, fresh air, sun shine, hiking. It all started with an incredible sunset over the Taconic Mountains; it's still all with me and the new insight keeps on nurturing me.  

youcanthrive.org

 

Anemia - Week 16: focus: neck

My right shoulder started feeling heavy once or twice last week while I was sitting at the computer; I stopped immediately knowing what might be next: neck pain.  I rubbed the respective reflex according to the frog on the face projection; the heaviness subsided within a few minutes.  In the past until a few weeks ago, I used to practice headstand, in Sanskrit Sirsasana http://www.yogajournal.com/poses/481.  It had been part of my yoga practice for a long time and I did not attribute it to neck issue.  I had given it a lot of thought and had observed very closely.  I took time setting up the pose, going up and being in the pose, coming down in a very controlled fashion and paid attention to how it felt afterwards.  I always did counter poses.  It never hurt.  My acupuncturist at one point, however, suggested to let go of the pose for a while anyway, so I compromised by cutting down at least.  However, within the last few weeks I decided to drop it completely (I think it was when my inner teacher told me to focus on hip openers).  At this point I am confident that my neck could actually heal completely which is unlike how I felt about it previously.  My neck has been pain free, I think it was a good idea to eliminate the pose for the time being and perhaps reintroduce it slowly down the road.  In addition, I think my alignment generally has improved much and before I got sick, a neck-related protocol was part of my Dien Cham session.  Being mindful about the neck has become of utmost importance to me.  I have come a long way.  To me the neck was somewhat separate from the rest of the spine and I know I am not alone.  Now it is part of the spine and much more integrated in the way I move.  It was probably a combination of factors that resulted in being without any pain for such a long time.    

Anemia - Week 14

On Monday, I was back at my acupuncturist's office and I had an extremely relaxing session which I spent mostly in the zone.  Anytime, I am the recipient of energy work/bodywork I try to enhance the results with meditation by following along the breath.    
As for Dien Cham, I continued to use the same sequences as in week 13 as planned, many points are around the mouth area and many of them are still tender and I like working them.  Now I have to stray from Dien Cham a bit and write about my diet, chocolate and yoga a bit more in detail.     
Hot whole grain porridge in the morning with fruit and nuts (almost no dairy), and vegetable soups during have been staples and so are fruity and herbal teas. Oh, actually, I had some chocolate and it did not taste as usual; my taste buds almost objected and I thought that was interesting - does that mean I could live without chocolate?  Well, of course with all this amazing dark, dark artisanal chocolate available at the moment, this is the wrong time to quit chocolate completely, but I was both amused and amazed.
My home yoga routine of 20-45 minutes has been wonderful and entails staying in each pose for at least 5 breaths or longer in those that affect areas that are rather stiff, e.g. my hips.  

This takes me to lotus pose/Padmasana.  Being able to sit in lotus has never been of importance.  While I can easily put one foot up on my thigh and be comfortable, I noticed that the flexibility is coming from my ankles not my hips, so I opted out for the most part and never really focused on it.  I also sometimes just fall for no apparent reason which I think is caused by the looseness in my ankles.  
However, within the last few days, my inner teacher has been suggesting to focus on hip openers.  

Anemia - Week 13

During week 13 I had one of my routine appointments with my acupuncturist who confirmed what I knew already, namely to keep taking it easy and rest if necessary to allow for complete recovery from the virus.  I knew exactly what she meant.  Often, as soon as we are able to function again, we go ahead full-speed and thus drag on symptoms which can lead to more problems down the road.  She also gave me Chinese herbs in pill form which seemed to work very well for me.  I decided to take her reminder seriously: At my urging R. and I interrupted our usual habits and spent more time at home whenever we could; I made sure to remind him what I was reminded of.  I also stocked up on herbal teas and honey.      


There was a need to modify my Dien Cham protocol and I did the following sequences: basic (relaxation, toning up) and EGM (energy giving massage) as usual.