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Getting Back to Your Mat: Anytime, Anywhere

5/8/2014

Change is constant - it is the one thing consistent in all of science. Energy, matter… it’s always changing, merging, morphing, growing, dying. It is the way we try to NOT change, or believing that people don’t change that’s unnatural. Knowing this, it is O.K. to experience and enjoy the constant changes that IS life - in others and in ourselves - whether it be coming back to your yoga practice or starting from scratch.

The way we experience change is up to us. It can feel like death as you cling to the past (past events, people, past perceptions, etc), or it can feel like pure adrenaline knowing that at any moment we can have another chance at life. At any moment we can be born all over again. You have the power to embrace change and let go of fear, because letting go opens the doors to new possibilities. Having let go of your practice either entirely or temporarily is O.K, just as coming back to it is wonderful.

Bob Marley’s song says it all, “emancipate yourself from mental slavery. No one but ourselves can free our minds.” The things in our lives we perceive to be obstacles have been placed there by us, and only we have the power to remove or overcome them. I strongly believe yoga helps to “declutter” our minds as it is SO easy to stay wrapped up in every day dramas. Getting out of your head and into your body, FEELING versus thinking, just once a day works wonders for all parts of your being- physical, mental, spiritual and emotional. Maybe this is something you can think about when contemplating whether you should practice yoga again, or invite more of it into your life. Emancipate yourself from the “I can’t”, “it’s too late”, or “I’m not used to it”… because on the other side of courage is your freedom knowing you can, you’re adaptable, and brilliantly able to do more than you think. As Charles Darwin said “it is not the strongest of the species that survives, nor the most intelligent. It is the one that is the most adaptable to change”.

The best part of it all, is that you don’t need a pricey membership or fancy equipment. All you need is your undivided attention and your time. Your breath and your body. Don’t have the patience? Just refer back to Bob Marley’s quote!! Haha.

You are more free than you think you are. If you don’t like something, change it. If you can’t change it, change the way you perceive it. If you can’t change the way you perceive it, practice yoga. Just be sure to do so safely ;)

Namaste!!

Natalia xo

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Valentine's Day Special: Yoga and Sexual Health

2/3/2014

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This time of year we hear a lot about gifts, chocolates, and flowers… but what about something new?? Just like chocolates and flowers on Valentine’s Day (you would hope) may woo your lover into bed, yoga too is an enabler of sexy time, and contributes towards the sexual health of you and your honey when both parties practice. According to Maslow’s Hierarchy of Needs, sex is considered a basic human physiological necessity, along with shelter, eating and sleeping. Although I don’t believe you’ll necessarily die without it, I do believe it is quite important on many levels. With that being said, let’s talk about our sexual health, yoga, and how the two are interconnected. Lovey Dovey month just got a little sexier…

There are many areas I want to brush up on in this blog, but I’ll start by saying yoga dates are always a good idea!! A yoga date is a healthy way to enjoy quality time together – whether you’re friends or lovers, have been in a long term relationship, or just getting to know each other and want to see him/her in yoga pants J. It’s a time and space to challenge one another, laugh a little, and you guessed it – send nutrient and oxygen rich blood to all your favorite places haha.

Apart from the social aspect, there are many physical benefits yoga provides for men and women in regards to sexual health (which I will discuss in a moment). In addition, yoga teaches things that benefit us beyond physical. Things like mutual acceptance, openness, respect, positive energy, and more, are all acquired through yoga leading to a deepened connection and consequently, a much more satisfying sexual experience. And if you’re new and you’re worried your partner will frown upon you for not being “good” enough, he or she is not the one for you! Love and compassion go hand in hand, in every relationship, no matter how minute, and the fact that you’re taking the steps to improve yourself is a beautiful thing that should be commended!

Physically, yoga enhances the flexibility and strength of all muscles used during sex, primarily the pelvic floor muscles for both genders. This pelvic floor activation or “lock” is what us yogis refer to as “Mula Bandha” and it’s one of the 3 Bandhas we use for stabilization and to get deeper and further into yoga postures. The other two Banda’s are the abdominal lock (Uddiyana Bandha) and throat lock (Jalandhara Bandha). For example, you will find crow pose is MUCH easier when Mula and Uddiyanda Bandha’s are activated. The same goes for most poses.

Activation of Mula Bandha can be done by lifting and contracting the pelvic floor, which lays horizontally at the base of the pelvis between the pubic bone and coccyx and between the sits/sitting bones (AKA Ischial tuberosity). For both genders, such activation is done when you resist a strong urge to urinate; when the area between the anus and genitals is engaged.

In addition to its stabilizing properties during yoga, the pelvic floor is capable of a wide range of sensations when activated as it is endowed with much connective tissue, nerves, and blood vessels. Control, strength, and tone of the pelvic floor muscles are important in aiding sexual function and pleasure, and is also important in preventing or improving pelvic relaxation and urinary incontinence (so sorry, nursing side coming out).

For women, the combination of yoga breathing exercises (AKA Pranayama Breathing) and pelvic muscle control allows for a longer and stronger orgasm when practiced during sex. Meditation, which involves awareness of a steady elongated breath flow is therapeutic for calming the mind and heating the body. Training yourself to automatically enter this “centered” zone is a great tool in all aspects of life, if you know what I mean. Perfect!!

For men, yoga therapy involving physical practice, meditation, and breathing exercises helps treat problems such as premature ejaculation and erectile dysfunction. Yogic exercises also provides insight to interesting positions both partners can enjoy. Furthermore, strengthening of the pelvic floor means more blood flow control to and from the penis, but it is important to note that most problems are more mental than they are physical.

A healthy mind is crucial to make the act truly pleasurable for both parties. Luckily, yoga helps with this tremendously as it helps to ward off psychological problems often experienced during sex such as tension, fear, nervousness, stress, lack of confidence, anxiety, paranoia, etc.

Yoga helps to a treat these issues by opening up the practitioners’ physical body and mind, giving them a place to quietly reflect inwards and practice downtime, vulnerability, and precise breathing techniques useful for relaxation and awareness, in a safe judge-free environment. By freeing the mind of stress, you allow space for more a more positive attitude.

With practice, the lessons you learn in yoga – breath awareness, mental clarity, the act of being fully present – will become a part of you in “real life” and can certainly carry over into your love life. You may begin to shift your outlook on life and love altogether.

In addition, when both parties practice together, you cultivate a rapport with each other that creates a more positive state of being with one another. When walls are broken down together, the barriers of tension lessen, allowing space for laughter, acceptance, and growth. Accomplishing things together, laughing together… are all beautiful building blocks to connect at a deeper level. It’s all about connection. That is yoga. Yoga is the union (literal definition) of the mind, body, and spirit through the breath and by being fully present. Savoring the present moment is where we find bliss. By learning to be fully present on the mat, you can easily train yourself to be fully present in other or all aspects of life, and that is a gift you can keep with you forever.

Why not practice with your babe to get a little closer, feel a little more, and share a memory. I know that’s deep haha, but why not? It’s next level, it’s healthy, and it’s fun.

As always, would love to hear your feedback, questions or comments. Thanks so much for reading. Wishing you lots of love this (and every) month!!! xoxoxo

- Natalia

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Gender Balance: Men and Yoga

12/4/2013

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“If it’s wrong for my man to practice yoga, I don’t want him to be right”J

As I continue my practice, I notice men are taking more of a liking to yoga - but is it close to being the gender-neutral activity it needs to be?

Although yoga was primarily taught and practiced by men when it all began in India a few hundred years ago, getting men to identify with the practice in our country today is a challenge. The perception of yoga being a woman’s activity is becoming a thing of the past as our society comes to grips with its benefits regardless of sex, but I still find myself contemplating how to get more men away from yoga’s sidelines and into the classroom. I believe it is not only important for themselves and others, but for future generations - I believe it is important for boys to see strong, healthy men practicing yoga, to show them that yoga will help them become strong healthy adults.

Common reasons why some men don’t practice: Not flexible enough. Not enough time. Not challenging enough/doesn’t build muscle quickly. These are all viable concerns. Fortunately, flexibility is acquired through yoga; it is not a pre-requisite! The practice itself is the solution to that problem.

Not having enough time, or just enough time for a “real workout” is another concern I just mentioned, but just like everything else in life, we make the time for the things we find truly important to us. And by truly important I am suggesting yoga - a key component for those determined to live a more viable, strong, healthy, injury/pain-free life (& sex life) as they age. It’s all about balance; accentuating your runs, spin classes, TRX, weight training, and sports practices with yoga to enhance your performance.

Why, specifically, is yoga excellent to incorporate into your strength training regimen? For one, yoga increases access to and strengthens the body’s smaller stabilizing muscle fibers post-stretch session due to a widened range of motion. Activation of these previously ignored smaller muscle fibers facilitates space for growth (muscle hypertrophy), definition, and stabilization in the larger muscle groups, adding to their shape and size. For example, the smaller muscles of the rotator cuff in the shoulders are activated through yoga, which helps stabilize, develop, and define the larger muscles in the shoulders (trapezius, deltoids, pecs, etc.). Not to mention, you are doing yourself a HUGE favor in preventing shoulder injury. Same goes for the muscle groups in your core, hips, and knees. Working these smaller muscle fibers also helps you avoid weight training plateaus, which is vital for improving strength.

Secondly, yoga teaches you to BREATHE deeply (diaphragmatic breathing) through challenging poses, which not only allows fresh oxygen rich blood to circulate the body, but it activates the parasympathetic nervous system and strengthens the cardiovascular system, resulting in a lower resting heart rate and lower levels of the stress hormone cortisol (a hormone linked to stubborn abdominal fat). Over time your breathing volume and control will increase, providing your body with more oxygen so that it works as efficiently as possible in your daily life.

Another reason, is body awareness. Developing ongoing awareness to what is really happening in your body forces you to face and acknowledge any physical imbalances you may have. It is once you are faced with what you perceive as your weaknesses that you can begin to understand yourself, your body, who you are, and develop a sense of acceptance so that you can work towards a better you. Such imbalances may not be limited to those muscular- you may also find you need help learning to breathe better, how to relax, how to focus, and how to gain flexibility. Yoga may also teach a guy who's overwhelmed by his many responsibilities that he can accomplish his goals by breathing, being present, focused, and determined.

As my friend would say yoga is not just “sexy stretching in tights” (you know who you are), although I’m sure you will find plenty of that in any given class.

With all these benefits it’s no wonder major athletes and respected teams incorporate yoga into their routines: Kevin Garnett, LeBron James, Vernon Davis, Victor Cruz, Ray Lewis, Shaquille O-Neal, the entire New York Giants and the entire Philadelphia Eagles!

When I discovered yoga, it changed my life. It is the greatest gift I’ve ever received because I carry it with me all the time- it’s truly priceless. So when you find yourself surrounded by your male loved ones, or anyone for that matter (gender neutrality, right?), introduce he/she to the gift that is yoga. Take a class together. Get them a gift card. Book a duet class with me! Go on a yoga retreat. Read them this blog post. Whatever! The point is, yoga’s gifts are many, and it’s meant to be shared.

Thanks for reading! Namaste!!!

Natalia Maldonado

* I will be leading couples yoga retreats in Amagansett, N.Y starting late summer of 2014. Details on that to follow.

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Strength & Courage

11/16/2013

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Our bravest moments are often the times we do something despite feeling terrified, weak, vulnerable, and unsure of the unknown. It’s when you have these feelings that you need the courage to expose yourself, risk rejection, failure, and criticism (from ourselves or others).

Although I cannot say enough amazing things about yoga, the practice itself is challenging, and without a doubt requires this type of bravery. Why go through that? Because these acts of bravery gives us the power and strength we need to withstand this and other trials and tribulations life WILL throw at us- time and time again.

Sure, you may feel shaky and awkward in triangle pose, but guess what, next time you will shake less because you’ve been there, done that. Next time, you will breathe through it, and over time you will adapt to it and enjoy its fruition. And over time when life hits you with something that can turn your world upside down, you will breathe through that too, because you’ve practiced courage.

I believe that the tools you learn to use “on your mat” through yoga help you in ALL aspects of life. Tools such as acknowledging how you are truly feeling, breathing through your bodily tensions, taking risks, and surrendering- are all acquired through yoga. It humbles you, it nurtures you, it opens you, and it teaches you about yourself. It teaches you to stay where you are, and to draw strength from your depths. And it teaches you that you will be rewarded.

To receive these gifts, you need the courage to see and go past the fear, the uncertainty, and the discomfort. There is nothing particularly brave about doing something within your comfort zone. Just like many amazing, truly beautiful gifts in life, you must earn them; you WILL thank yourself.

Natalia xoxo

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Getting Back to Your Mat: Anytime, Anywhere

Valentine's Day Special: Yoga and Sexual Health

Gender Balance: Men and Yoga

Strength & Courage

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