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The Healing Practice of Pratipaksha Bhavanam
Our thoughts have the power to transform our reality.
The Healing Practice of Pratipaksha Bhavanam
Vitarka badhane pratipaksha bhavanam – Respond to negative thoughts and patterns by thinking and doing the opposite.
If you’ve followed Tasty Yummies for sometime, you are aware that my yoga practice has played a very integral role in my healing and my health, along with my journey toward self-love and self-confidence. I jokingly say that yoga is the gateway drug that came into my life, rocked me and changed me forever – the “drug” that got me on the path to healing. But in full honesty it truly was the stepping stone that brought me to a place where I could finally prioritize my health and from a totally non-ego centered approach, it allowed me to place ME and my happiness above all else. Yoga was the first introduction I had to learning to love and celebrate my body, to trusting myself and most importantly, to knowing that I was actually worthy of being happy, vibrant and well.
It was sometime in 2006 that I first stepped onto my yoga mat, and while I didn’t know this at that time, it was that first unrolling of my mat that fully changed the trajectory of my life moving forward. It was the first time that I made a choice to prioritize my self-care above all else, to give myself permission to fully love myself and to trust that what lied ahead, while intensely challenging, would make for a better version of me.
My yoga practice has evolved greatly over the years. From a daily, rigid, before dawn, self-led mysore practice, to group ashtanga practice, to sweaty vinyasa classes anywhere and everywhere I could take them in, from coast to coast. A few years ago my personal practice eventually reached a place that I was yearning for more and it was then that I received my 200-hour and then 500-hour certification to teach, which I used to host retreats and teach regular classes, publicly and privately. These days, my personal yoga practice is much more private and intimate, with a far less stringent, regimented approach.
While I don’t have a scheduled 90 minute practice daily anymore, yoga still seeps into every single one of my days, even if just by way of the philosophies and methodologies inspiring my approach to daily living. Often it’s the practice of conscious breath work in a stressful moment, or quite literally physical stretches prior to or just after lifting heavy weights or having a rigorous workout of some kind. Some days I make my way to the beach to flow. Often I don’t. I find myself, most days, without consciousness, creating a symphony of breath and movement when I need it most or finding that beautiful balance between effort and steadiness in all aspects of my living. There may not be any greater constant in my life than the practices I have cultivated through yoga.
Throughout my yoga teacher training in 2014, I had a great many lightbulb moments. Literally open mouth “Aha!” moments. Realizations not just in what my body and mind were capable of, but rather in recognizing the control that I had unknowingly harnessed through my practice over the years up to that point. The control of creating my own happiness on the mat and in my life. There were beautiful practices that I had cultivated, unconsciously, which greatly contributed to changing me and much of it finally had explanation with these teachings. I could finally put words and thoughts to them and almost tangibly hold them in my hands so that I could study, cultivate, practice and share them with others.
Studying the yoga sutras and more specifically, Pratipaksha Bhavanam, were probably the most eye-opening aspects of my teacher training and to this day, despite my practice and my teaching career having changed drastically than what I ever could have imagined, they continue to provide daily practices and inspiration for a better life.
Yoga at 8,839 feet?
It was at the very top of Half Dome mountain on a trip to Yosemite last week, at the end of the most intense and rigorous hike (and experience) of my life, after facing my biggest fears and heading head on into place of great discomfort – that I had a great moment of true revelation! It was on top of that mountain, while sobbing in pure pride for what I had just accomplished, that I had the great realization that it was my yoga and the practice of Pratipaksha Bhavanam that got me through and to the top of that mountain that day! Both literally in the actual hike to the peak, but also the years of healing and transformation that led me to even being able to take that journey to be there, in the first place.
In every moment of self-doubt on the journey that day, in every intense thought of great fear, in every question of “But, what if I fall?” I had the unconscious ability to tap into this important practice and change both the dialogue and the outcome. I wouldn’t allow it to continue, I honored it in the moment, I expressed gratitude for it’s teachings and it’s purpose, then I shut that shit down and then literally heard the words – “Oh, my darling, but what if you fly?” (Erin Hanson)
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American Yoga School Launches Yoga Teacher Training Online
Many of you know that in January of this year I completed my 200-hour yoga teacher training certification here in the Los Angeles area, through American Yoga School.
When the time came for me to start looking into my teacher training options, there were many factors that personally played into my selection of a school and a teacher. I was so fortunate that world renowned yoga teacher trainer, James Brown, was offering an upcoming training in Venice Beach/Santa Monica, which is quite close to my home in Long Beach. The training was/is built on the fundamentals that I was searching for and after one conversation with James about the training, I knew I had made the right decision.
I was also very fortunate that I have the type of schedule that allowed me to take an entire month off from my life to make the long rush-hour drive to and from LA, every day. This allowed me to fully submerge myself in the learning, the content and readying myself for teaching. I realize that this isn’t exactly the case for everyone. For many people, with the decision to pursue furthering their yoga practice through teacher training, comes the concerns of how to make this fit into their existing life.
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Yoga Teacher Training – Week 4 Follow Up
I did it, guys!!! I am officially a Registered Yoga Teacher!
Friday was my final day in the 200-hour teacher training program at American Yoga School. I passed, got my diploma and I am officially a yoga teacher!! The 4th and final week is a bit of a blur to me, not only did we wrap up any remaining content that we needed to cover, but we also taught two public classes and reviewed a majority of content in preparation for the exams (philosophy and anatomy – both of which I aced, in case you were wondering. YAY!). There was lots of studying for the tests and prepping to teach our classes. We also worked together on creating a custom sequence, really breaking down the component parts of our peak pose and truly understanding what is needed to create a well-rounded class to physically prepare our students for whatever we are working them towards and to give them the best possible well-rounded experience. On top of these things, we also went over our personal Plan of Action, discussing at length what our next steps are as yoga teachers, towards our long term goals. It was a crazy but amazing final week!
Teaching Real Classes
Teaching two public classes in our final week at Naam Yoga Studio in Santa Monica, was an absolute dream come true for me and it truly made the entire experience feel that much more real. No words, no books and no lectures could ever prepare you for that feeling that you will get as a teacher, the first time you get in front of real students to teach! It is priceless! Though the classes were on the small side, I felt like it was an incredible gift to be able to stand in front of students that weren’t my fellow teacher trainees. This was one of the main things I was looking forward to experiencing in this program and was surprised to hear isn’t part of most yoga teacher training programs. On top of already feeling so fortunate to have the unique experience of teaching real students, I was so blessed to have two of my wonderful friends, Debbie and Nicola there for the first class, supporting me and my first time teaching publicly. What a gift to see familiar faces smiling back at me in support, during such an important day in my life! Debbie even made it out again, to the second class. What a friend!
With each class my nervousness lessened, I felt increasingly more at ease and I felt that I was exactly where I was supposed to be. I love those moments of clarity in life, where everything falls into place in a way that makes you know you have chosen the correct path for yourself. For the first class we taught, I was so honored and excited to teach the final segment of the hour long sequence, which meant I led the students through the peak pose of the sequence toward calming counterposes and into savasana. For my first time teaching, it was an incredibly moving, meaningful and powerful experience. One that moved me to tears while I the words “namaste” passed through my lips as I bowed towards my students. It was a moment in my life I will never forget!
Since the training has ended, I am currently doing a ton of work on my own, prepping towards teaching at a studio or publicly any way I can, as soon as I can. I am eager to get back in front of students, whether it be one, two or twenty – to once again be able to teach this amazing practice.
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Yoga Teacher Training – Week 3 Follow Up
This past week can be summed up as an emotional roller coaster, of sorts. We started out week 3 by teaching our first-ever yoga sequence. A 20-minute section as part of an hour-long class, that we each taught to our fellow class-mates. I spent a good amount of time over the weekend prior, prepping, reading, fake teaching it to myself out loud. I felt nervous, but pretty well prepared. Then, I got in front of the room and I quickly realized that what makes sense in your head and to you as someone that has practicing yoga for over 7 years, may not always necessarily make sense when it comes out of your mouth! When you can look at a student and see that your instructions maybe aren’t as clear as what they could be and that they may not know exactly what you mean, it is certainly an eye-opening moment. One that I was glad to have in the safety of my fellow students and not in front of strangers. I was quickly forced to realize that order of instructions – stuff James always talks about, really IS important, and prioritizing the stability and pre-alignment BEFORE movement, etc. etc. – those tools are there for us as teachers, for a reason. All that stuff we had been learning, it all clicked, in that moment, while I was actually teaching for the first time. On one hand, as soon as I was done teaching, I felt really good and confident that it wasn’t too bad, that I learned from my mistakes and I didn’t mess up too badly. On the other, I felt beat up, humbled, overwhelmed, under-prepared, insecure and scared to have to watch it later and talk about it. It was a very interesting and eye-opening challenge for me.
The afternoon of our first time teaching, just when we were getting ready to watch the videos of ourselves, James gave us some really great advice about not picking ourselves apart, not stressing over the little things, our clothes, our body, our voice, our nervousness – but to really take this as an opportunity to learn from our mistakes, to look at ourselves objectively as teachers, and to take from it the things that we CAN change and need to change to be great teachers. Such powerful advice that I needed to hear and was so very happy I did, before he hit play. I took notes on what I needed to work on, where I still needed help in understanding the poses and the transitions and I told myself the next time would be even better.
Another wonderful bit of advice that James has given us at multiple times in this training, that has really stuck with me in these first days of teaching and obviously will continue to as I carry on the road, is to look at each pose and the entire sequence, as a story. So, with each pose I am teaching, I now prepare by really breaking it down, asking myself what is the point of that story, what am I telling, what is it leading to? Knowing what is ahead in the sequence means that I can really focus on the fundamentals of that particular posture and what it has to do with the story, as a whole. That has made the clear understanding of the poses much more important, but in turn made it far easier for me to teach them. In the second round of teaching, after learning from my mistakes, I wasn’t hung up on memorizing the right words, instead I was able to find whatever words necessary to communicate the important fundamentals and pre-alignment of the current posture I was teaching, in a clear and concise way, to let the students know what they needed to know. It may sound more complicated than memorizing a script, but to me and my brain, far easier to relax and just give into the knowledge that is there already, just letting it come out in whatever words necessary – as long as the important parts are there and it is said in a correct order for the students to get into the pose, properly and safely.
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Yoga Teacher Training – Week 2 Follow Up
Hey friends!! I cannot believe I am already into week 2 of yoga teacher training. (Here is the follow-up of Week 1, in case you missed it.) These past two weeks have just flown by. I am officially at the halfway point! I cannot even believe it! On one hand, I totally don’t want this training to end, I am learning so much and I cannot wait to learn even more. I could honestly stay in this state forever, learning as much as I can about something I hold so dear to me. Of course, on the other hand, I cannot wait to for it to be over so I can get out into the world and start sharing all of this wonderful yoga knowledge with whoever wants to learn it.
This week, we had more lectures on anatomy, last week we talked in depth about muscles and connective tissue, we learned all about anatomical language, and we talked at great length about the spine and the core. This week we discussed the pelvis, the shoulders, wrists and hands, elbows, knees, feet and the other systems of the body – the nervous system, respiratory, circulatory and lymphatic.
Having had a mostly regular yoga practice for the last 7 years, really and truly understanding precisely how our bodies move in and benefit from asana – has been fascinating for me. Besides the movement and the obvious physical benefits, learning about the many ways the other systems of our bodies can also benefit from a regular yoga practice, it is both captivating and exciting for me, as I have truly made yoga part of my daily life and I want to be a very vocal advocate in sharing this with the rest of the world.
I have to say, I am honestly surprised just how much I am enjoying the anatomy part of the program. I was a bit afraid, as someone who never really excelled at science when I was in school, that I would have a very hard time learning and retaining this very linear, factual and information-based content. I think being able to learn it in the context of a yoga practice has truly made it so much easier for me to grasp. I am really proud of that.
Outside of the anatomy lessons and our daily morning practice, the philosophy and teaching methodology lectures and lessons have really been both educational and eye-opening, as well. As someone that admittedly used to doze off in many leacture-based classes in college – looking at the slowly ticking clock the whole time, I don’t even notice the minutes and hours melt away while I listen to someone I truly respect, teach me as much as he can about the entire experience of being a yoga teacher.
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Looking to Incorporate Yoga Into Your Life? Tips and Inspiration from Some of My Favorite Teachers.
In this month-long total immersion in my yoga practice, as I get my certification to teach yoga – there really isn’t much else on my brain besides just that. Yoga! I find whenever I mention yoga, either here or on my Facebook page, I tend to get a lot of the same questions from people about yoga, the practice, where to start and all that comes along with it. I know this is a nice long post, likely intimidating as a reader – but, I can promise you if you have been wanting to incorporate a regular yoga practice into your life and you just don’t know where to start, maybe you are a tad nervous to just jump right in, there are some amazing thoughts and tips here for you. If you have lost touch with your practice and you need some lovely inspiring reminders of what your yoga practice can do for you, read this. If you just want to know what some people see in it or why so many people are drawn to yoga, take this all in. Regardless of why you read this post, I can assure you, it will inspire you to get onto your mat, whether for the first time or after some time away.
I asked seven of my favorite yoga teachers, some from my past, some from my present, the following two questions:
– What advice can you give someone looking to start a regular yoga practice?
– How has a regular yoga practice changed your life?
James Brown – American Yoga School, Venice Beach, CA
What advice can you give someone looking to start a regular yoga practice?
First, I would say, “Congratulations!”
Start with a beginner class. You might stay at that level for two weeks or ten months or a few years or forever. But you will know, if you start there, if, when and why to move on. I’d also recommend that you look for a class that does not bill itself as “flow” for your first few classes. Start with classes that teach you the basics before flowing. Flow classes tend to be light on instruction.
Try different teachers and classes until you find one that works for you. If you don’t feel good about yourself at the end of the class, move on to another teacher or class. Know that there are many formats and styles of physical practice, and within any style, every teacher will be a bit different from every other one. No matter your physical ability, the teacher should be able to instruct you in a way that you feel that you are already successful. While fancy poses may take a long time to master, a good teacher makes it clear from the start that the level of the pose has nothing to do with the quality of the practice. I have met many beginners who were more advanced, because of their attitudes, than more seasoned practitioners who could do more impressive things with their bodies. Find a teacher who teaches the poses without making the poses themselves the focus.
Set achievable goals. You don’t have to start by going every day. I started with a once-a-week course and that was easy to manage, so I stuck to it and 20 years later I am still at it. And if you fall off the wagon, just get back on. The yoga will always wait for you. Give yourself plenty of time for it to really stick and to become part of your life.
How has a regular yoga practice changed your life?
I can’t really think of any ways that it has not improved my life. The most profound difference is that I am happy. I feel more connected to others and I am content with the imperfections in my life.
Less profoundly, I am aging differently from the generation that I watched age before me. I am almost 50 and my body is still getting more functional each year than it was the year before. I know that things have to turn around at some point, but the age when that happens still seems to be quite distant.
An interesting affect of yoga practice is that it gets me to make better decisions in the rest of my life, particularly with issues of health and diet. The physical practice I do has made it more clear to me how those things affect my body, so I make better choices.
Ramona Tamulinas – Yoga World Studio, Long Beach, CA
What advice can you give someone looking to start a regular yoga practice?
Beginning a yoga practice is a unique, personal experience. Some people decide to practice because of health reasons, physical reasons, emotional reasons, wanting to look like a hot yoga girl, it’s a good way to meet girls (yes, I have been told more than once that is why someone started), improving flexibility, your boyfriend/girlfriend says it’s a must if you want to keep dating… the list goes on and on.
I would recommmend exploring the studios in your area and try different teachers until a place and a teacher resonates with what you are seeking. Once you find that teacher, study with them in a class setting and if your bank account allows – book some private sessions. Private sessions allow you to feel secure and comfortable and they help your teacher know you better. It is most important that you found a place, a teacher who allows you to feel comfortable and at ease. I believe deeply in a practice that builds from the foundation of comfort and ease. Yoga, if you jive with it – leads you down a magnificent path of self transformation. Loving where you begin is therefore vital.
How has having a regular yoga practice changed your life?
To me yoga is more than asana. It is service and compassion to my community. Therefore my yoga practice has taught me to embrace my strengths which are being of service and compassionate.
Before yoga, and sometimes even since finding it, I felt I didn’t have a place. I felt out of place in so many social settings, in so many realms of popular culture I searced for a place to belong and I couldn’t find it. I have always been an introverted person and one who lead internally with my heart. In this crazy world that encourages the worldly and external – I often felt lost. When I found yoga, I was full of self-doubt and wanted to be anyone else but me. I remember telling my friend who took me, “I am already flexible and calm. I need to become tough and strong.” Well yoga did that. I can say practicing has allowed me to stay sweet, calm, and flexible but allowed me to embrace the strength and toughness inside me. In a way, yoga helped me find my inner rebel.
At times I stray from practice and I notice myself questioning this inner strength, but my inner strength would realize how important this wild practice supports me and encourage me back to wards it path, back to my mat, back to teaching, back to learning. It is vital toward my life as anything inside my physical being.
It is as important as my heart, my brain, my blood, everything within me is supported by yoga. For me yoga lead me to the path of embracing my true self, my connection with the universe and my purpose. When I was a young girl the father of my church told me, “I want you to remember five words. I am beautiful, thank God.” He said “every time I see you I am going to wave with five finger to remind you”. He is gone now, but yoga has reminded me of that lesson everyday.
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Yoga Teacher Training – Week 1 Follow Up
the beautiful light-filled space where our training is taking place, in Venice BeachThis post is quite hard for me to write. I meant to do it yesterday, but when I sat down to write it, my thoughts were absolutely spinning around in my head. The best word I can use to describe this past week, the first week of my 4 week long teacher training program, is overwhelmed. Not in a bad way at all, in a totally amazing, incredible way. I am overwhelmed with excitement – for all that I am learning and for the idea of being able to share something I love so much with others. Overwhelmed with gratitude – for being able to take part in this incredible program and for our amazing teacher, James, who is so knowledgable and excited about the practice, himself. And yes, if I am being totally honest, I am even overwhelmed by all of the stuff I am learning. There is just so much to learn and know.
One of the many reasons I chose the yoga teacher training program at American Yoga School, over the countless other programs offered here in Southern California, was the fact that the program was a month-long intensive. Monday through Friday for 4 weeks straight. Many yoga teacher training programs are offered on weekends, every other, once a month, etc – usually over a 6 month period. I think this type of program is obviously especially beneficial to hopeful yoga teachers who work full time jobs during the week, have kids or have other types of limitations that keep them from being able to do it Monday through Friday. I decided for me that I wanted to be completely immersed into a program. I hoped to be totally submerged in the content and to really dig deep into it all, being the only major thing I had to be focused on in that time. I wanted it to be all at once, I wanted to be able to give it my full and undivided attention so that I could get the most out of it. That said, it is a lot of information in a small amount of time. It is 8 to 9 hours of learning, every day. Plus, I have also been relistening to many of the lectures on my hour + drive to and from Venice Beach each day. Just before my day ends I go over my notes from the day and I journal before bed. I literally lay my head down on my pillow each night with body parts, muscle groups and Indian sanskrit words swimming around in my brain. It is intense!
