Simplify.Connect.Enjoy

When Scott built the first website in 2011 for my studio, Simply Yoga MD, our theme was Simplify Connect Enjoy. It represented what we wanted to get back to, because somewhere along the way we had picked up a lot of “baggage” in thinking what we needed to be happy. By 2008 we thought a certain dollar amount in the bank, new garage doors & redecorating the family room was what we needed (and I’m sure once these were checked off the list redoing bathrooms, pool deck and more would have been added).

In the past 10 years Simply Connect Enjoy has continued as the theme running quietly in the background like an intention or prayer. I would label 2011 – 2020 as our chapter on Simplify. At times in simplifying there needs to be a little chaos in the process. We’ve moved 3 times and are now settled and truly feel at home. Scott’s settled at a new insurance brokerage firm Maury, Donnelly & Parr which took a year of moving his book of business. And then there’s covid. It initially felt like a wrench in the works and now feels like it was another opportunity to Simplify. This past year we have had many conversations about “wiping the slate clean” and no longer doing something because “it’s the way we always do it”. Scary at first and then exciting as many new ideas and possibilities surface.

Returning to Costa Rica for the sixth time this February seems to be the beginning of the Connect chapter for us. We met locals, Lily & Dani, who are now our “boots on the ground” in Nosara and also a couple from Houston, Jennifer & Eddie, who have been living between Houston & Nosara for 10 years. They had all of the “insider” scoop on the town, its history and growth. Jennifer had a way of speaking that just made you want to connect with her – a bit of charm, spice and an infectious excitement over little things like banana pancakes. She shared with us that they were on a journey to “simplify”.

On our daily walks to the beach or in restaurants we met people from Switzerland, France, Argentina, Nashville & LA. Scott heard two women speaking Swiss German and began a conversation asking where they were from. The next day when we’d meet again it felt like old friends passing. Or at my new favorite Argentinian restaurant, La Brasa, hearing French we leaned over to the table next to us to learn they were from southern France and “escaping” for a month or so.

One evening watching the sunset we were drawn to a toddler yelling to his father, “Can’t catch me!” as he fell into the sand at his feet. This little guy was our introduction to meeting their crew of singer songwriters from LA & Nashville. Check out the music of Britney Spencer (Baltimore gal making it big in Nashville!) and Emily Brimlow. Both are on Instagram, Spotify, Itunes etc. Music is always a great connector and I hope you enjoy them as much as we have.

Of course a highlight is returning to Bodhi Tree Yoga Resort. Melanie who works behind the scenes welcomed us back with not just her charming smile, but with hugs. We’ve all needed to recreate ourselves this past year and she shared how Bodhi was doing the same. It was also exciting to share experiences with other teachers who we had met in years prior and as we connected there was joyfulness. Not just joy in the moment, but also a feeling of joyful expectation as we talked about plans for 2021 & 2022.

Costa Rica is the land of Pura Vida – it’s more than the translation “pure life” it’s a way of being – living simply and knowing the best things in life are when we do just that - Simplify.Connect.Enjoy.

Our Town

I was once told that a “yogi” always questions. That’s the beginning to “wake up” and to question our world rather than accepting someone else’s word or opinion, but what is left out is the next step. What is the purpose of a question, but to seek or allow the answer?

Many of us (at a certain age!) are drawn to the yoga asana practice (physical poses) because we have something physical for which we seek relief. Low back pain, restriction in movement due to stiff joints or for me neck pain from a ruptured C 5-6 disc. Practicing the poses with focused alignment and building strength in weak or under used muscles is the best way to support movement and freedom in the body. At 58 years with 26 years of practice I’m sold that yoga works!

When we are practicing yoga we are “waking up”, becoming mindful and learning to ask questions about our experience. What I mean is simple – is our right hamstring more flexible then the left? Does one hip have greater range than the other? What about the low back in a forward fold in relation to the rotation of the pelvis? You get the message. (On a side note this is what I absolutely love! I could spend hours looking at the body & its movement or lack thereof. This is how with first awareness and practice we can make changes to feel good again!)

OK so that is a solution for the physical, but what about the mental; the day to day stresses that cause “pain” when life doesn’t go quite our way. How does yoga help with this?!? Initially the physical practice helps for many reasons. Body pain is reduced or diminished. And just the act of breathing deeply and moving the muscles of respiration relaxes the mind. There are a number of chemical reactions such as the release of endorphins, but I’ll leave that for another discussion.

But how do we take it to the next level? How do we find a little more peace in our days? This is where the concept of mindfulness comes into the equation. The mind is always pulling us back into past events, upsets & dramas or hurling us into the future where we create predicted outcomes. Or we are merely busy, busy, busy and don’t pause to see the world around us and the people we share it with. This is where the play “Our Town” has inspired me and answered some questions.

Did you read “Our Town” in high school or see the 1977 adaptation with Hal Holbrook in the role of Stage Manager? I was reminded of the play reading the January 10 passage in Simple Abundance by Sarah Ban Breathnach. In her passage was the reminder to enjoy the simple moments of the day and “how much the living take for granted”. I’m rereading the passage now and getting goose bumps, for we can “no longer afford to throw away even one ‘unimportant’ day.”

The 2 hour play is in three acts, and if time limits you watch the last 30 minutes (act 3) and I guarantee you will feel a little more awake to this wonderful world in which we live. I’ve watched it 3 times in the past month and each time there is another take away or lesson learned.

Click here to watch it free on YouTube link

I look forward to hearing your experience! Perhaps you can share something that I have missed. Comment below or email me Beth@BethGrahamWellness.com

$10 off NEW Course expires 6/20

When we "do" yoga it's called a Yoga Practice. BUT how do you learn what to practice? I created these courses so that students (both experienced & beginners) can learn how to practice. The most basic pose can feel advanced when practiced properly.

This week I released the Forward Folding Yoga Poses course. For $10 off use code FORWARD10 (expires 6/20, Saturday). Forward folds are the most calming of postures & soothe the nervous system. They lengthen the back body (from heels to hamstrings to the low back & are great for back pain issues IF practiced properly). Plus you will build strength in the muscles surrounding the knees, quadriceps, front core and upper back. All of these functions support a more agile spine! And help us to stand a little taller during the challenges that life serves up.

For more head to my website www.BethGrahamWellness.com

Take Much Care,

Beth

Get Started | FREE Course

Students have asked for this for years and I’m thrilled to announce, “It’s HERE!”

Students I have taught in group classes or have worked with privately have said, “I need something so that I can practice and learn more about what you teach on my own.”

One of the blessings of the Covid-19 Experience for me is that I’ve had the time to film and create this course. Beth Graham Wellness Align & Connect is my online yoga school through Teachable.com. The courses are based on my unique teaching style. If you haven’t studied with me the foundational movement I teach is in relationship of the pelvis and thigh bones. From these alignment principals the spine can return to its natural state.

What are the benefits you will receive from my approach?

1. Habitual pain patterns from injury or lifestyle will be reduced

2. Increased strength

3. Increased mobility

4. Stand Taller

5. Look like you’ve lost 10 lbs (direct quote from a student!)

6. Feel more calm & relaxed both physically & emotionally

7. Learn to respond rather than react to life’s challenges

8. AND MORE!

To get started Enroll TODAY in the Free Course.

The Standing Yoga Poses Course will teach you the alignment in these fundamental poses. You will build strength, mobility and a understanding of your body’s individual movement patterns.

The Back Bending Yoga Poses Course will build more strength in the posterior chain muscles to protect the low back (sacrum & lumbar) and engage the upper back (thoracic) as a means of supporting the opening of the chest. These poses are a lot of work and after practicing you will feel both energized and calm!

$10 off for first 10 with coupon 10UPDOG

Forward Folding Yoga Poses (Like Down Dog & Pyramid) is coming soon and on the horizon are Twisting Yoga Poses & Balancing Yoga Poses. Stay tuned!

How do you get started? Head to my website www.BethGrahamWellness.com and Online Courses. You will be directed to my Teachables School to enroll.

Questions? Email me! Let’s get started together.

What I did to Feel Good Again

Have you ever known something before you’ve actually learned it?

Let me step back. In 1968 my father took me to see the movie “Camelot”. Back then going to the movies was a special event and as a 6 year old I fell in love with the story of Arthur, Guinevere, Lancelot and Merlin.

Camelot became one of my Top 10 Favorite Movies. I’ve seen it more times than I can count and always loved the scene with Arthur & Merlin when Arthur is sad and asks the wise man’s advice, “the key is to learn something”. The full quote is below and well worth the read.

I’ve known this lesson for 50 years from seeing the movie. And yet just a few weeks ago in the midst of Covid-19 Stay Home I actually learned the lesson for the first time.

I was frustrated and anxious beginning our 6th week of quarantine. I missed the connection of being with students and seeing the benefits of our work together (increased mobility, relief from pain & stress).Then I began to LEARN as Merlin said to Arthur. And as l learned my spark returned. I got excited to produce an online yoga course knowing it will benefit students in many of the same ways as our work face to face.

I was sad like Arthur and in learning how to produce an online course I could once again teach what I know to age gracefully & get out of pain (physical & mental!). And remember Merlin lived BACKWARDS! He “youthened” rather than aged. Looking back to 1968 I’d say he was probably my first yoga teacher.

Align & Connect Online Yoga Program for both the current & new student

Here is my method for Feeling Good Again

- Increase comfort & relaxation

- Relieve physical discomfort

- Better overall health & wellness

- Tone & build strength

- Save time learning how to “do it right”

https://www.bethgrahamwellness.com/online-courses

Standing Poses Available NOW

Coming Soon - Back Bends, Forward Fold, Twists, Balancing and more!

Enjoy your practice and listen to Merlin, “Learn”.

“Merlin
“The best thing for being sad,” replied Merlin, beginning to puff and blow, “is to learn something. That’s the only thing that never fails. You may grow old and trembling in your anatomies, you may lie awake at night listening to the disorder of your veins, you may miss your only love, you may see the world about you devastated by evil lunatics, or know your honour trampled in the sewers of baser minds. There is only one thing for it then — to learn. Learn why the world wags and what wags it. That is the only thing which the mind can never exhaust, never alienate, never be tortured by, never fear or distrust, and never dream of regretting. Learning is the only thing for you. Look what a lot of things there are to learn.
”

New YouTube Video for your Home Practice

Yoga is a process of figuring out what your body needs at a specific time. The practice can teach the student how to be “in the NOW”. A group class offers alignment techniques and an understanding of the yoga asanas or poses. But do you stay in a pose longer then the teacher is cueing because your body needs it? Probably not. This is the benefit of a home practice!

To aid your home study this sequence will give you structure to get started. Get creative and change it up! This morning I changed Half Moon to Warrior 2 in the first sequence. Next I flowed from Half Moon to Warrior 2, Revolved Warrior 2 to Low Crescent to Half Split to Down Dog and back to Table Top to begin the sequence again on the second side.

See? Not as scary as you perhaps thought to practice solo. The benefit is you do not need to rush through poses. If your side body needs to stay longer to open in Revolved Warrior go for it! If you need more of an external rotation to open the hip in that direction because you’ve been outside walking or running add Lizard.

If you need more support in creating a sequence specific to your needs email me. I also have many more YouTube videos available on my channel and weekly group Zoom Classes.

Enjoy Your Practice,

Beth

Zoom Meditation & Yoga classes

Thank you to everyone who joined last week. I appreciated your lovely messages after class. I will record the classes again this week and if you’re not able to join at the specific time I will send the recorded class out to all. As I said, it is also beneficial to practice the same class several times.

This week I’m teaching yoga on Saturday because of those who observe Easter on Sunday. Let me know if you’re “in” to receive the “meeting invitation”.

ZOOM GROUP MEDITATION – Wednesday, April 8 at 6:00pm - 6:40pm

This will be a guided meditation practice ending with a specific breathing lesson to create a sense of balance.

$10 (Venmo, PayPal or check via snail mail)

ZOOM YOGA – Saturday, April 11 at 10:00am - 11:15am

We will build on last week’s class with the Anterior/Posterior movement of the pelvis. (I hope you’ve been able to practice last week’s class a few times & read my 4/3 blog on the pelvis.)

$17 (Venmo, PayPal or check via snail mail)

Enjoy your day,

Beth

End the Confusion – Anterior & Posterior Tilt of the Pelvis

Last December when my son, Duncan, and his girlfriend, Michelle, were home for the holidays we were reviewing alignment in a number of poses like Crescent Lunge & Downward Dog. It lead to their question, “which poses do I anteriorly tilt the pelvis & which do I posteriorly tuck? And will you please do a blog post on it for reference.”

Let’s first take a giant step back and understand what these concepts mean or even better yet feel like. The pelvis moves on the thigh bone and this union creates the hip joint. Some have more mobility in this joint and others less. It becomes more complicated because there is front/back and side to side movement. We won’t even get into the internal & external rotation of the thigh bone in the pelvis! Take a moment and lay down on your back with knees bent and feet on the floor. Hold your hands on your outer hips. Press your low back into the floor then arch your low back off the floor. Can you feel when you flatten your back how the pelvis tilts in a posterior tuck and the front of the hips lift towards the ribs? And when you arch your back there is a drawing up of the sitting bones as the front of the pelvis spills forward towards the thigh bones. If you do not feel much movement practice this daily in slow rotations feeling the movement of the pelvis and articulation of the spine 15 to 30 times. You will increase mobility and it will enhance your understanding of how to move in your yoga postures.

The most common posture with an anterior tilting forward of the pelvis is Downward Facing Dog. If you look at the pose it is simply Mountain Pose folded in half. To enable the spine to lengthen down towards the floor the student must lift the sitting bones high. If the hamstrings or low back is restricted then the pelvis tucks and the back is hunched. It is then necessary to adapt a variation and bend the knees so the pelvis can lift with greater ease.

Other forward folding postures like Down Dog with the anterior tilt of the pelvis are Uttanasana (standing forward fold), seated forward folds and standing folds like Pyramid. I also believe that twists from Chair or High Crescent need to begin with the pelvis spilling forward and then the front core contracting.

Perhaps in a yoga class you’ve heard the cue, “tuck your tailbone”. This is the Posterior tuck of the pelvis. It is often done in conjunction with the lifting of the chest or pressing of the heart forward. The end result is an extension of the spine while maintaining its structure (natural curve of the cervical or neck with the lumbar or low back).

Remember when you were on your back and flattened the spine to the floor and the front of the pelvis lifted? Do this action when in poses like Chair, Crescent or Warriors 1 & 2. In Chair Pose this helps to lengthen the sides of the waist, low back and it opens the front of the hip of the back leg in postures like Warrior 1, Warrior 2 and Crescent Lunge. Most standing postures (except when the spine is folding forward or twisting) are Posterior tucks as are backbends like Cobra, Upward Facing Dog and Bridge Pose. In a backbend the primary movement or opening is meant through the upper back or thoracic spine. The thoracic & lumbar juncture is perhaps the weakest part of the back and needs to be stabilized by tucking the pelvis and engaging both front core and back (buttocks). Also most of us have more movement in our low back and are upper back is tight from lifestyle habits. This can potentially result in excessive movement of the lumbar spine compensating for the thoracic and that can trigger back pain. Yikes! So you can see this is serious stuff!

What I recommend is practicing these movements and poses at home as an experiment or investigation. There can be some degree of understanding in a group class, but yoga is intimate. Practicing yoga asanas is an active form of meditation so that you can better understand how your body moves (or perhaps doesn’t). When I teach large group classes opposed to smaller private classes the most I can do is use words to direct the action with an occasional demonstration. Yoga is about change and as a teacher it is not always easy to support this in a large group setting. So it is up to you to get on your mat at home. You will be your best teacher! And as I often say after class, “please ask me specific questions about your pose”. I am here to help.

Namaste

Storyworth & Simple Pleasures

Last Mother’s Day my son gave me one of the best gifts (www.Storyworth.com). I am in a sense writing my autobiography through a weekly directed journal question. The collection will be printed in a bound book with each of my three kids receiving a copy. Through my writings I have gotten closer with my children because they have gotten to know me as a person with faults and dreams rather than just “Mom”. Maria said, “Mom, I didn’t know you were such a good writer!” which was encouraging because I didn’t know it either and that compliment from an English major I’ll take! Duncan has texted, “best story yet!” and “whoa, I really cried. So good”. Rachel says she is awaiting the hardbound book to read in the mornings over coffee (definitely more her style)

Today we are in the Covid-19 crisis and only leaving the house for a trip to Trader Joe’s and walks around the neighborhood. It’s hard to believe just a little over a month ago I wrote this answer to the question below.

I hope you and yours are well and perhaps you can reflect on what simple pleasures you are enjoying today.

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WHAT SIMPLE PLEASURES OF LIFE DO YOU TRULY ENJOY?

(February 14, 2020)

I love this and it’s the perfect question to consider the day before our 2nd Annual simplify•connect•enjoy yoga retreat at Bodhi Tree Yoga Resort in Nosara, Costa Rica. I am even going to give it as a question to consider at the beginning of our first afternoon meditation & restorative class!

For me there are many simple pleasures and they vary in “importance” on the scale even though I enjoy them all.

That first sip of morning coffee is so simple and something to be enjoyed each time, but it doesn’t come close to the simple pleasure of watching my three kids when they are reunited, laughing & seeing their own simple joy because they’re together.

Then there’s the magic of walking along the beach in the morning with my feet kicking through the waves. And this year I discovered a rock barrier that created the perfect pool to swim at low tide. It was such a gift to be able to enjoy a morning ocean swim without waves to jostle my neck.

The first downward facing dog of the day and feeling my body wake up & adjust (no matter how long the mind has been awake) is something I continue to enjoy. Then there’s licking an ice cream cone! I never understand why someone would choose a spoon over a cone. The taste is magnified by the shear act of licking the scoop from bottom to top. And I feel the same about straws! Enjoy drinking from them as well.

When I start a new book and I have that thought, “This is going to be good!”. What a thrill!

Lastly today is February 14, 2020 and I cannot leave out the simple pleasure of when Scott walks into the room & smiles. When his eyes crinkle I love that moment when I think to myself, “he is all mine!”.

Allenberry Mini-Retreat 2020

I’ve been looking for a 4 day Mini-Yoga Retreat vacation spot that meets the same expectations as my week long retreats and is a quick drive from Baltimore. I found it in Allenberry Resort.

Please email me (beth@bethgrahamwellness.com) to let me know if you'd like to come after looking for yourself! 

When –   May 31 to June 3, 2020

Where –  Allenberry Resort -  a recently renovated and historic destination in a beautiful natural setting in Pennsylvania. It is a place “defined by a spirit of inclusion, wellness, and enrichment”.
                 
How –     Easy. 1 hour 45 minute drive north on I-83 to Boiling Springs Pennsylvania from Baltimore Maryland

 

What is included –   

• Newly renovated rooms with either 1 king or 2 queen beds

• Morning Athletic Alignment Yoga Class (4 days - Sunday, Monday, Tuesday, Wednesday)

• Early Evening Restorative Yoga Class with Meditation (2 days - Monday and Tuesday)

• Daily Breakfast in the Breeches Cafe (Monday, Tuesday, Wednesday)

• Daily Dinner - Farm to Table and seasonally sourced (Sunday, Monday, Tuesday)

• Pool overlooking lawn and creek

• Firepits and creek-side Adirondack chairs

• Hiking on Appalachian Trail (no guide)

• Lawn games

• Additional activities - kayaking, guided hikes, skeet shooting, fly fishing, bike rentals (additional fees apply)

• Taxes and food Gratuities included

Extras not included –

• Transportation

• Libations at the bar – seasonal cocktails, wine, and beer

• Lunch at the Barn Restaurant or Breeches Cafe

• Extra Fee based activities

Accommodation Choices and Prices

• King Room
  1 King Bed
  Private bath
  $1,150 single occupancy
  $ 910 double occupancy

• Double Room
  2 Queen Beds
  Private Bath
  $ 925 per person double occupancy

$250 deposit required (Check or Venmo)

Balance Due April 15 2020

Simplify.Connect.Enjoy