Mon, 30 Mar 2026 21:37:41 -0500WeeblyMon, 30 Mar 2026 17:14:16 GMThttps://www.yogaspirittulsa.com/blog/percussion-breathing​In the last post we offered lots of ideas for supporting the immune system with Yoga and Ayurveda. In this post we add a fun breath practice that can be helpful this time of year. 

Sit in a chair so that your feet are on the floor and you can sit tall on your sitting bones. Rest your hands on your thighs, close your eyes and feel your feet making contact with the earth, your seat making contact with the chair. Breathe in and out through the nose for about a minute of centering. 

Make fists with your hands and begin to make gentle percussion beats on your chest, then around the front and sides of your ribcage. Breathe in through the nose and breathe out through the nose or mouth. Do this for two minutes. If you have a friend nearby, they can gently percuss your upper back as well. 

When you’re done, sit quietly in the chair as you did at the beginning. What feels new or different in your breath, body or mind?
]]>Mon, 23 Mar 2026 21:17:10 GMThttps://www.yogaspirittulsa.com/blog/immunity-strong​We are continuing our series called “Your Body on Yoga” looking at how yoga affects all the systems of the body. We started this journey on June 2, 2025 and we’ve covered a lot of systems since then. Just a few more to go.

This post is about the lymphatic system which is part of the immune system and is responsible for removing wastes and toxins from the body. The lymphatic system kind of looks like the nervous system or the circulatory system because it is made up of many vessels traveling throughout the body. The vessels carry toxins to lymph nodes for removal. These nodes are located in the head and neck, the armpits, the chest, the abdomen and pelvis, and the groin. 

The lymphatic system is quite different from the nervous and circulatory systems, however. Information moves through the nervous system due to electrical impulses and the blood that travels through the circulatory system due to the pumping of the heart. The lymphatic system does not have an internal mechanism for moving fluid through its vessels and must rely on gravity or mechanical movement to make this happen. In other words, the lymphatic system works best when the body is moving, only minimally when at rest. 

Yoga postures are an excellent way to activate the immune-supporting properties of the lymphatic system. For example,

√ Moving through flowing sequences like Cat/Cow, Sun Salutations and standing lunges to squeeze the vessels and enhance immune function.

√ Inverting the body encourages the lymph fluid to flow in the direction of the lymph glands, most of which are concentrated in the upper part of the body. Excellent choices are standing forward bends, legs up the wall (especially with hips elevated), bridge pose (with a block under the hips) and headstand.

Ayurveda, Yoga’s science of diet and lifestyle, adds two practices for the lymphatic system: self-massage with oil and dry brushing. 

√ Self-massage can be done with special oils for the doshas, or simply use sesame oil or jojoba oil because they are tridoshic. Massage from the hands up the arms toward the heart. Massage from the feet up the legs toward the heart. Massage clockwise circles on the abdomen and back. 

√ Dry brushing can be done with a medium bristle brush (not too hard or soft). Massage in the same way, toward the heart from the hands and feet, and circles on the abdomen and back.

These two practices encourage the movement of stagnant lymph fluid toward the lymph glands, thereby encouraging a quicker release of metabolic wastes. 

All of these lymphatic practices are vital during the spring season when we are shedding winter weight and coping with seasonal allergies. Give them a try and see if you feel better this season.
]]>Mon, 16 Mar 2026 19:27:41 GMThttps://www.yogaspirittulsa.com/blog/spring-breathing5590831​Spring blooms and spring winds can kick up spring allergies. This affects our breathing this time of year. It’s a good idea to use a neti pot in the morning or evening to irrigate the nasal passages. This practice will wash away allergens so they don’t sit in the nose and irritate you for hours. This is also a good time of year to establish a regular breathing routine that can help the body tackle seasonal allergies.

There are many types of pranayama (yogic breathing practices) taught in yoga classes, but there are two specific types that are most helpful in the spring. 

The first type is made up of stimulating, warming and energizing breath practices used to counteract the heavy, stuck, dull qualities of kapha dosha (check out the last post for more on the qualities of the season). Three good choices are right nostril breathing (breathing in and out only through the right nostril), bellows breathing and skull shining breath. The last two are best learned from a qualified yoga teacher. Here’s a modified bellows breath:

Sit on the edge of a chair or cross-legged on the floor. Sit up tall with a long spine. Place your hands on your knees. First, establish a calm and regular breathing pattern for about a minute. To breathe like a bellows, breathe in as you open your chest and roll your shoulders back. Breathe out as you round your back, tuck your chin and draw your shoulders forward. Make the breaths long and full. Practice for a minute. Rest for a minute. Practice for another minute. At the end your body will feel warmer and your mind will be more alert.

The second type of pranayama for the spring reduces congestion in the head—ears, nose, sinuses, throat—and relieves seasonal allergies. The most accessible options are humming and chanting OM. And it’s so easy to do: Take a deep breath in, then heartily hum or chant OM on the exhale. Practice in the car, in the shower, or outside while you’re enjoying the seasonal blooms. 

Healthy breathing = Happy spring!
]]>Mon, 09 Mar 2026 20:55:34 GMThttps://www.yogaspirittulsa.com/blog/healthy-spring8311267​Early Spring means early Spring colds and allergies. Here’s what you need to do now to stay well!

Why is everyone having such a tough time? Ayurveda teaches that Spring is the season of melting—just as snow melts in the mountains to fill the rivers, fat melts in the human body to help us shed the winter weight and “wake up” from the winter slumber. The melting occurs in two ways—the shedding of winter weight and the loosening of mucus in the body. And if our digestive system is not working at its optimal, that mucus will turn into colds and allergies.

Use a neti pot: This little genie’s bottle really does work some magic on congestion. Fill the pot with warm distilled water and add some nasal salt. Lean over the sink and pour the salt water in one nostril and out the other. If you lift your head too much and the water goes into your throat, simply spit it in the sink. Gently blow the nose and you’ll have easy breathing all day.

Exercise: This is the best time of year to break a sweat. Sweating assists the body’s melting of the fat layer we put on in the winter. And it also helps counteract the coolness of Spring days when it’s easy to get a chill and feel out of sorts. Try a brisk walk by the pond to see the birds pairing up for mating season or do some vigorous Sun Salutations.

Eat seasonal foods: Mother Nature provides us with greens, dandelions and other early Spring plants to help detox the liver and assist this melting process. Also eat beets, ginger, spinach, berries, garbanzo beans and lentils. Use lots of spices and herbs in your food. Avoid dairy and sugar in the Spring.

If you’d like to learn more about how to make these recommendations more specific to your constitution and lifestyle, consider doing an Ayurvedic consultation with Janet this Spring.
]]>Mon, 02 Mar 2026 21:13:28 GMThttps://www.yogaspirittulsa.com/blog/quotes-to-spark-creativityTo follow up on our exploration of trust and creativity, I am sharing two quotes and two inquiries to spark creativity in your life this week. It’s a good week for this inquiry because of the total lunar eclipse on March 3. The moon will be full and shining a spotlight on our lives, asking you “What’s working and what is not?” The eclipse will turn the moon red, however, blurring the picture and making it harder for us to see what’s really happening. If we’re seeking solutions to a situation, we have the promise that the solution is on its way, even though we can’t see it right now. The message is to “trust.”

To practice, set aside some time when you will not be disturbed. Turn off distractions like notifications on phone and computer. Close the door to your room. Open your journal or have paper and pen nearby. Light a candle if that makes the space feel more sacred to you. Read one quote out loud and silently to yourself. Contemplate its meaning for your life. Repeat with the second quote. Spend the rest of the time writing in response to the inquiries. If it helps, set a timer for 5 minutes and write continuously, letting lots of words spill out of your mind and heart. The best advice I ever heard was “write as if you were being paid by the word.” When you’re done, place these writings somewhere you can find them again in the months ahead. The energy of the eclipse is active for six months!

Here are the quotes: 

“Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame.” -B.K.S. Iyengar

“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.” -Rumi

Here are the inquiries: 

1. What areas of your life are in need of more “light” and how can you bring more brightness to them?

2. How can you use your skills and organize your daily life to assist you in being more productive in meaningful ways?
]]>Mon, 23 Feb 2026 16:55:34 GMThttps://www.yogaspirittulsa.com/blog/trust-and-creativityWe are continuing our series “Your Body on Yoga” as we journey through all the systems of the body to consider how yoga is good for every single one. This post and the last post are about the reproductive system, truly an underappreciated system of the body. You see, many of us think that the reproductive system has a very limited role in our lives, that it is only useful if we are sexually active and seeking to reproduce. But in yoga we don’t just look at these things from the physical viewpoint, but we widen our understanding to include emotional, mental, spiritual and especially the energetic viewpoint.

Our reproductive system is a powerful energy center of the body. In the ancient chakra system of Yoga it is connected to both the root (muladhara) and pelvic (svadisthana) chakras. In other words, the reproductive system carries the energies of trust and creativity.

Trust is an energy signature of the root chakra, located at the base of the spine and descending through the legs. Every couple trying to get pregnant knows that trust and relaxation are needed for nature to take its course. And certainly anyone who has been a victim or perpetrator of sexual abuse must confront the issue of trust.

Creativity is an energy signature of the pelvic chakra. Giving physical birth to a baby is one way, but not the only way, to be creative. Many other “babies” are birthed through starting a business, beginning a new project, writing a book or a song, etc.

Trust and Creativity are nurtured when we care for our reproductive system. Here are some practices that explore these relationships:

√ Meditation on the first two chakras using color: The colors associated with the first two chakras are red and orange. Sit or lie down in a comfortable position so that your spine is in neutral position. Take a few deep breaths in through the nose and out through the mouth to settle your nervous system and bring in you into the present moment. Bring your awareness to the base of your spine and imagine the color red beginning at the spine and moving down the legs into the feet, and perhaps even into the earth. Associate this color and any sensations you feel with the energy of Trust. Next see the color orange filling the whole pelvic bowl. Associate this color and any sensations you feel with the energy of Creativity. Stay with this meditation for as long as you like. When it is complete, take a deeper breath, rub your hands together and place them over the lower pelvis as a way to connect with your reproductive system. Slowly move your limbs and transition into the rest of the day.

Excellent yoga postures include:
√ Goddess pose
√ Tree pose
√ High crescent lunge
√ Warrior 1, 2 and 3
√ Bound angle, seated or with legs on the wall – If this position feels too sensitive or vulnerable, place a folded or weighted blanket over the pelvis.
√ Legs up the wall – If you like, place a small bolster or folded blanket under the pelvis to lift it up, because whenever we lift a body part in yoga we give it more emphasis and support.

As you connect with the unique energy signature of the reproductive system, you will surely realize a more healthy relationship to trust and creativity in your life. 
]]>Mon, 09 Feb 2026 20:58:34 GMThttps://www.yogaspirittulsa.com/blog/base-of-supportWe’re continuing our series on the systems of the human body called “Your Body on Yoga,” playing off the old commercial which simply showed two eggs frying in a pain while the announcer said, “This is your brain on drugs.” Thankfully, “your body on yoga” is so much healthier.

We’ve covered a lot of body systems so far so scroll back through the blog to check them out. The present conversation is about the reproductive system, considered by Yoga and Ayurveda to be one of the most precious of the systems. The main role of this system is reproduction, so it is significant for us to acknowledge that we carry within us the egg and seed which have the potential to become human beings. And to take birth as a human is a precious thing indeed!

In Ayurveda there is differentiation between male and female reproductive organs as well as additional channels for menstruation and lactation that are specific to the female body. We’ll look at these differences in upcoming blogs, but for today let’s discuss a body part that is found in all humans and is especially important for supporting the reproductive system—the pelvic floor. 

Yoga is one of the best ways to maintain a healthy pelvic floor.

Yes, both women and men have a pelvic floor. It’s shaped like a sling of three layers of muscles that attach to the bones at the base of the pelvis. There are openings for solid and liquid wastes to leave the body, and in women an opening for giving birth to a baby. When pelvic floor muscles are too toned or not toned enough, it can be difficult to hold the wastes in long enough to get to the bathroom.

Because of its proximity to the sex organs, pelvic floor muscles that are too tight or too loose also affect sexual health. It can be the cause of painful intercourse and inability to orgasm.

Yoga to the rescue!

Here are some things we do in yoga class each week to keep the pelvic floor healthy. You might like to try them at home too.

Goddess pose: This is a standing squat with legs wide and turned out. The best way to practice is to bend and straighten the knees, making sure the knees are tracking over the second toe so you don’t give yourself knee pain. Hold your arms overhead and bring your attention to your pelvic floor; you will notice it stretching open when you squat down and releasing to its natural position as you stand up. Do 10-20 squats several times a day.

Tree pose: Place one hand on the wall for balance. Shift weight into one leg. Lift the opposite knee, turn the leg out to the side, and place the foot on the inside of the standing leg. Pay attention to your pelvic floor as you do this. You are stretching that one side of the pelvic floor as the other side remains strong and still. Practice on both sides so you can compare.

As you move through your day, notice your pelvic floor muscles. How do they respond to standing, walking, sitting and lying down? Can you observe the two sides working differently at times? When do they feel weak and when do they feel strong? 

Root chakra awareness: Yoga teaches that the root chakra is located at the tip of the tailbone or just above the pelvic floor. Sit on the floor or on a hard chair with feet on the floor. Sit on the front edge of your sitting bones with a long spine. Become aware of your pelvic floor. Imagine you could breathe in and out through your pelvic floor. After a few minutes, notice how your muscles feel more at ease and working more harmoniously with your whole body. ]]>Mon, 26 Jan 2026 22:02:49 GMThttps://www.yogaspirittulsa.com/blog/self-acceptanceWe had a snow weekend! Fortunately, we didn’t get as much snow as was predicted, and it’s not nearly as bitterly cold as was predicted either. Because of the snow and the cold, we held yoga classes online. It was so much fun to see who showed up for class, and I think some were encouraged by my “Zoom is not scary” email. 

Today I want to share with you a meditation I offered in restorative yoga class. Several people told me they found it to be meaningful and helpful, and I wish the same for you. 

As we begin a new year we are usually encouraged—even expected—to make resolutions or set intentions for the year ahead. These are always meant to be active projections for making our lives better, being more successful in our business, or working on relationships. And on the surface this doesn’t seem like a bad thing. Who wouldn’t want to experience better things in the coming months? 

But if you look below the surface of these resolutions you will see something concerning—they are built on the assumption that something is lacking in our life, or that there is some flaw in our character that we have to fix. A resolution or intention is really only needed if all is not right with our world.

As you look at the resolutions you’ve made in the past you might ask yourself two questions: “Am I better off for having made these resolutions in the past?” and “How quickly did I abandon my resolutions?” 

This year I recommend trying a different kind of resolution, one that is rooted in loving your life and accepting yourself. Here is how it showed up for me this week: The past two weeks have been challenging for me because we lost heat at the studio. We haven’t been able to meet there so I have had to cancel classes and appointments or move them online. And we had a major winter storm move into the area this week with all of the preparations that required. As a result, I felt anxiety amid the uncertainty. 

If I was doing a traditional resolution I could isolate anxiety as a character flaw I needed to work on. If I just work on the anxiety I’ll feel better, right? But is that realistic? I can pretty much guarantee that I will feel this anxiety again in another situation because no one escapes it! Instead, I accepted that anxiety was arising for me and tried to lean into it, get on the edge of it, peer into the other side. And when I did that I discovered it is not as scary as I thought it was. I set this resolution:

“I will allow anxiety to just be. I lean into it and accept myself as I am.”

Let’s meditate on this: Sit or lie down in a quiet place where you will not be disturbed. Think back over the past week or month and look for ways in which you felt overwhelmed or otherwise struggled with your life. Pick one thing that arises for you, something that you might normally want to “fix” because it embarrasses you or because you think of it as a character flaw. Rather than push it away or try to fix it, lean into it. Get right on the edge and peer into the other side. Set your resolution:

“I will allow _______ to just be. I lean into it and accept myself as I am.”

Remain here for 5-10 minutes, then take three deep breaths, slowly get up and move back into your day with confidence, acceptance and peace.
]]>Mon, 19 Jan 2026 15:47:06 GMThttps://www.yogaspirittulsa.com/blog/january-19th-2026​Ahimsa means “non-harming” and is considered one of the fundamental values of Yoga. Even more, in Yoga philosophy ahimsa is the first yama (or observance), which means that it colors every part of Yoga. Wow, consider what it would mean to bring non-harming to your yoga postures, your spiritual practices, how you think about and care for yourself, and all of your interactions with others? It would truly change the world, I think.
 
Ahimsa is also defined as “nonviolence,” a fitting topic on this day when we celebrate the birth, life and legacy of The Rev. Dr. Martin Luther King, Jr. His teachings and life example are also worth reviewing in light of world events at home and abroad. Every day there are bombings and war, threats and abusive behavior from leaders and law enforcement, disagreements and misunderstandings that tear apart nations, communities and families.
 
This news can bring forth so many difficult emotions—fear, sadness, anger, despair. How should we think about these things? Dr. King said many inspirational things to encourage us:
 
“Injustice anywhere is a threat to justice everywhere.”
 
“The time is always right to do what is right.”
 
“Our lives begin to end the day we become silent about things that matter.”
 
“Law and order exist for the purpose of establishing justice, and when they fail in this purpose they become the dangerously structured dams that block the flow of social progress.”
 
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”
 
“We must learn to live together as brothers or perish together as fools.”
 
“People fail to get along because they fear each other; they fear each other because they don’t know each other; they don’t know each other because they have not communicated with each other.” 
 
“Returning hate for hate multiplies hate, adding deeper darkness to a night already devoid of stars. Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
 
“Forgiveness is a catalyst creating the atmosphere necessary for a fresh start and a new beginning.”
 
Dr. King was clear that thinking is not enough—there also needs to be ACTION. His choice was nonviolent direct action, where protestors willingly receive the physical abuse of the opposition, willingly accept being arrested for standing up to unlawful actions, never returning violence for violence, always responding to hate with LOVE.
 
How many of us today would be able to do the same?
 
Today, in honor of an inspirational teacher and moral guide, consider how you could put ahimsa into practice in your life, at home, at work, and in your community. The world needs this message and these actions more now than ever.]]>Mon, 12 Jan 2026 21:48:39 GMThttps://www.yogaspirittulsa.com/blog/release-and-re-fillAs a new year begins, we often think about letting go of the past year and embracing a new year. It’s a process as old as time and one that is deeply engrained in our physiology too:

When we breathe out, we release; when we breathe in, we fill up again. 

Here is an effective yogic breathing sequence you can do to activate both the physical and psychological benefits of this releasing/re-filling cycle.

Pranayama is best practiced in a seated position, on the floor or in a chair. Let the pelvis tilt slightly forward so you’re sitting at the front of your sitting bones. This brings the spine into a long position and creates space for breath to move.

Bellows, or bhastrika, is a warming breath, perfect for cooler winter days. Place your hands on your thighs with elbows open to the sides. Remember to relax your shoulders and neck. As you exhale, begin to round your spine, bow your head, and let your elbows swing slightly forward. As you inhale, slowly straighten your spine, lift your head, and bring your elbows back to the starting point. Practice for a minute at a pace that is comfortable for your body and breath. Rest at the end. If you have the time and inclination, practice for another minute.

Downward-releasing, or apana, breath is grounding and settling, perfect for the fast-moving energies that want us to go, go, go at the beginning of a new year. Rest the backs of your hands on your thighs with elbows slightly bent. Remember to relax your arms, shoulders and neck. Begin by breathing naturally and feeling your body connect to the earth through your feet or your seat. Inhale, feel the breath enter through the nose and flow into the lungs; exhale, imagine the breath could continue down through the feet or seat and into the earth. Continue to breathe like this for a minute or two, gradually increasing to 5, 10 even 20 minutes. 

As you rise from your seat, experience balance and ease, feeling confident and settled. Take this into the rest of your day, and the rest of the year!

Check out the previous two posts about letting go. It’s just as essential for our mind as it is for our body.
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