The In Case You Missed It Edition! Volume 3

I’ve recently discovered the wonderful world of blogs, Twitter and the idea of creating community online. I am aware I am late to the party, however it’s better to be late than never arrive.

Who knew the Internet was full of such wonderful, caring, compassionate people?

Occasionally, I’ll post my favorite posts from other people here.

The In Case You Missed It Edition!

The Book of You – on The Fluent Self. I think everyone should start writing theirs.

Jennifer Louden, author of  The Women’s Comfort Book and others, also writes a blog. Here’s a can’t miss post – Choose Your Life Mondays – the It Isn’t A Big Ding Dang Do Edition where she talks about minimum requirements for self-care (MRSC).

“MRSC’s are the basic things you need to stay in touch with yourself, to have a strong foundation to meet the rather constant challenges of life, and to ease the noise in your head.”

Michelle asks, “What One Thing?” – as in what is YOUR special talent?

Homemaking – Amanda explores what it means to be a SAHM. Really hit a chord with me.

If you have a favorite blog that you’d want everyone to read if you were in charge of the universe, please let me know about it here. Leave me a comment about your favorites and maybe I’ll start reading them too.


Yoga+Music(notquite)365 (day104)

Today’s yoga brought to you by the kitchen home practice.

Today’s music is Elephant by The White Stripes.


Yoga Teaching Update:

Free class for School Teachers in honor of Teacher Appreciation Week – May 1st. Yoga Nap+Milk and Cookies.

FREE Fridays at 4:30 with the new It’s All Yoga teachers (21st and X in Sacramento) – you’ve got to sign up online

I’m teaching with Donna – May 14th!


BTSA – Yoga Sequence #2

Welcome New Teachers and anyone else looking for a relaxing easy-to-do-at-work yoga sequence!

Inspired by: Office Yoga: Simple Stretches for Busy People 

Constructive rest – laying on your back, feet hip width, knees bent, feet flat on the floor, knees leaning toward each other.


{From now on, know that I’m only reminding you to EXHALE. That’s the part we all seem to have trouble with!}

Knees to chest.

Roll to one side, use your arm as a pillow and pause before you use the strength of your arms to come to a seat.


Foot massage!

Leg massage!

Supta P (Supta Padangusthasana) with strap – both legs.

Come to stand in Mountain. Close your eyes and breathe.

Downward dog with hands on the desk.

Come back to stand in Mountain pose. Close your eyes and breathe.

Come down to the floor by the wall for Legs Up the Wall Pose.

Stay put for a few breath cycles.

Release  by bending the knees, rolling to one side and pausing on your side using your arm as a pillow.



Come to lie flat on your back, soles of feet together – Reclining Bound Angle Pose tucking rolled towels under the knees for support.


Bring the hands to the outside of the legs and help them together. Pausing for a moment with your feet on the floor.

Final relaxation!


Yoga+Music365 (day61) – R&B Transmogrification by Quasi – The Recipe Edition – Cough Care Parts 1+2!

Each Tuesday I’ll share an easy, nutritious recipe so you can join me in the home-cooked self-care.

Cough Care Part 1

1 tsp turmeric

1 tsp honey (local + organic = best)

Sacramento Beekeeping Supplies = best kept secret in Sacto!

Sacramento Beekeeping Supplies = best kept secret in Sacto!

Mix to paste.

Gag down.

Follow with warm water.



Cough Care Part 2

Heat (but not boil water) in saucepan, remove from heat.

Carefully place bottle of organic sesame oil in pan or float a small bowl of oil in water.

When heated to body temperature, remove oil from water and rub warmed oil on chest and throat.

Cover with warm shirt and hop in bed.

Sleep without coughing.

Wake up rested and feeling so much better.

Last time I did this two-part couch remedy my cough was gone in 2 days.

I’ll keep you posted on the progress.

Please let me know if you made the recipe and what you think.

Please share your favorite recipes or cold/flu remedies!


Today’s yoga brought to you by me! I am teaching my BTSA (Beginning Teacher Support & Assessment) classes to new teachers today and I’ve got to get myself ready.

Today’s music is R&B Transmogrification by Quasi. Have I ever mentioned how much I love Quasi? They were the musical obsession prior to the current. LOVE! Better than coffee any day!


Don’t forget FREE Fridays at 4:30 with the new It’s All Yoga teachers (21st and X in Sacramento) – you’ve got to sign up online

I’m teaching 3/5/10 – so mark your calendar. That’s THIS Friday! I heard rumors of a RESTORATIVE section – hello heavy use of props! I’m sharing the class with Amanda, so come on by.


Thank you to all of you who came to my February Recess 5:45 classes. Such an honor to practice with you! Namaste.

Yoga+Music365 (day24) – Self-Titled by Killed By Bears

Self-care Tested

My self-care challenge was truly put to the test this week.  Bad adoption news kicked my butt.

In order to best care for myself, I took some time off work and tried really hard not to feel guilty about it. I know it was the best thing for me and I got a lot of support from everyone to do it, but I still felt a bit weird about it.

I wasn’t sick, but I definitely felt incapable of functioning. Fuzzy brain, spontaneous crying, and overall body fatigue and aches/pains.


No bueno.

I turned to a trusted source for self-care: The Woman’s Comfort Book – A Self-Nurturing Guide for Restoring Balance in Your Life by Jennifer Louden.

Chapters are written like self-care recipes.  You find out what the assignment is, what it isn’t, what you need and when to do it leaving you no excuse not to take care of yourself.

Some of my favorites:

A Day Off – It sounds a lot like Pajama Day with excellent ideas like: making a picnic, a bliss list, being a tourist for the day, reconnecting with someone special, just being day, and silent day. I highly recommend this.

Hiding Under the Covers – Doesn’t really need any further explanation, does it? This is exactly what Mary Paffard advocated for us to do – REST.

When I Think of Comfort I Think of Food – permission to eat what you want without feeling guilty about it. I’d argue most American women could stand to read this chapter.


It wasn’t until Saturday morning during my half-marathon training that I really felt the physical effects of our bad news. During my warmup I felt like I was trudging through oatmeal. My legs were heavy and slow and my brain was foggy.

Although about halfway through my walk/run the cobwebs finally lifted and I felt my mood lift and I felt like I’ll eventually feel good again.

I’m so glad for this new found awareness of how a little self-care goes a long way.


Today’s yoga brought to you by Deborah at It’s All Yoga in Sacramento.

Today’s music is Killed by Bears – Self Titled.

Don’t forget FREE Fridays at 4:30 with the new It’s All Yoga teachers (21st and X in Sacramento) – you’ve got to sign up online

NEW!!!! Mondays at 5:45 in February I’ll be teaching a Level 1/2 at It’s All Yoga – come join me.

Massage – self-care or self-punishment?

 I have the best friends in the world. 

Ever since our adoption debacle on Wednesday, we’ve received much of what we asked for and more

Dear friends – old and new – THANK YOU for your generosity and kindness. We are touched.

 Today my dear friend, Paloma – real estate agent extraordinaire – took me to get a $20 foot massage.

Yep, you read that right.


Let me be the first to tell you, this is so much more than a foot massage.

For me, it felt like a trip back to Thailand.

To further explain what I mean, read the following excerpt from our travel journal from our month-long trip in 2005.  


Last week before we got to the overnight train to Chiang Mai, we stopped at Wat Pho in Bangkok to see the HUGE reclining Buddha and have a Thai massage at the school of all practitioners.

First things first, the other Thai massages I’d had up til that point were, apparently, fake.

Second, the women doing my massage should have to register her thumbs, knees and feet as concealed weapons because my girl was packing heat.

Third, I honestly wondered what I had done wrong in this or a past life for a “massage” to hurt so much.

Needless to say, I had an hour to ponder all this and more while I tried to distract myself from the pain.

I did feel very refreshed or just relieved when it was over?


A little known fact about me?

I tend to laugh when things are really uncomfortable. It’s unfortunate, but it’s also kinda funny.

Needless to say, I giggled like a crazy person during my massage today. Especially when she slapped my feet and pulled my toes. 

Paloma and I grinned all the way out the door. She if I liked it. 

I said yes!

But I have a hard time recommending this kind of massage to people.

We laughed all the way home.

Self-care or self punishment?

I guess it depends who you ask.

Yoga+Music365 (day15) – Townes by Steve Earle

Every Friday I am going to take a day off from blogging.

Let’s be honest, the real self-care comes from knowing your limits, boundaries and taking the time you need to renew.

But what about the yoga and the music?

 Today’s yoga brought to you by the new teachers at It’s All Yoga in Sacramento.

Today’s music is Townes by Steve Earle.

What practices do you regularly do to take care of yourself? Please leave a comment and if your self-care thing interests me, maybe I’ll start doing your thing too.

PS- Think of Fridays as blog-reading catch-up day. If you’ve been a little behind on all the good stuff, here’s my gift to you.

 PPS- Don’t forget FREE Fridays at 4:30 with the new It’s All Yoga teachers (21st and X in Sacramento) – you’ve got to sign up online

Yoga+Music365 (day8) – New Seasons by The Sadies

Starting today, every Friday I am going to take a day off from blogging.

But what about the yoga and the music? I’ll post the practice and the title (probably on Saturday).

Let’s be honest, the real self-care comes from knowing your limits, boundaries and taking the time you need to renew.

What will I be doing instead of yoga, music and writing about yoga and music?

In honor of listening to my need for self-care, I’m having my twice monthly massage today.  Yep, I get a 90 minute massage every other Friday from Tess Bradley at the Body Mind Center in Midtown Sacramento.

<Drop everything and immediately make an appointment with her – she’s AMAZING! Tell her you read about her here>

Twice a month massage?!?!?

It must be nice. <snide comment I’ve been hearing for years about this practice>

Why yes, it is.

I look at massage as a financial commitment to my health and well-being. Massage, like yoga, helps me be a nicer person. It feels good and it helps keep me healthy. It also helps me be a better teacher, wife and friend. I started having massage regularly so I could deal with the grief of my stepdad dying and felt all the benefits of regular body work.

What practices do you regularly do to take care of yourself? Please leave a comment and if your self-care thing interests me, maybe I’ll start doing your thing too.

PS- Think of Fridays as blog-reading catch-up day. If you’ve been a little behind on all the good stuff, here’s my gift to you.

PPS- I’m thinking of Saturdays being music round ups.

 PPPS- Don’t forget FREE Fridays at 4:30 with the new It’s All Yoga teachers (21st and X in Sacramento) – you’ve got to sign up online

Yoga+Music365 (day6) – Flower of Avalon by Tracy Grammer

I slept horribly last night. It was hard to turn off my head and fall asleep. I woke up several times and had a hard time turning my head off to go back to sleep. The alarm went off way too early today. Needless to say, the adrenaline of returning to school has gone.



All this self-care mindfulness is working!  Rather than sitting on the couch waiting for bedtime to arrive, I went to a yoga class and a walk with a friend. So thank you readers for getting my butt off the couch.

Yoga = Kim at It’s All Yoga – (check out the “Word of the Year”). Check out the comments and leave your word of the year.

Kim reminded us that our practice is a good way to witness our thoughts and patterns. We were working on balance poses today. She kindly reminded us to not get too attached one way or the other to the outcome.  So nice to have someone telling you again and again what you need to hear.

She also gave some incredibly clear and concise instruction for Vasisthasana. I got into the pose feeling very balanced and strong – what a huge difference!  

Today’s Music: Flowers of Avalon Tracy Grammer

Stayed tuned for the weekly music roundup and my love letter to the yoga props I love.

Please let me know what you like and want to hear more about.

Yoga+Music365 (day4) – My Maudlin Career by Camera Obscura

Today I returned to work after more than two weeks off. The real self-care challenge begins now that I’ve been pushed out of the comfy nest of my house back into the real world.

I’m happy to report that the self-care plan continued!

Setting limits on pre-work screen time helped me start the day without being late, nutritious food kept me fueled and recognizing that my students work at a way slower pace the first day from vacation helped me ease back into work more smoothly than in the past.

Today’s music link: Camera Obscura.

Today’s yoga brought to you by It’s All Yoga in Sacramento.

In the coming weeks I’ll be adding some regular posts on yoga and self-care. Topics I’m thinking about are:

  •  A weekly music round-up
  • Yoga props and how I use them
  • My favorite yoga and/or poetry books
  • Nourishing, yet tasty and easy recipes
  • Self-massage tips (keep it clean, people!)
  • General self-care ideas
  • Anything else you are interested in. Just let me know what you are interested in reading.

One of my supportive commenters, Mamasattva, asked for music links. You ask and you shall receive!

Yoga+Music365 (day1) – 500 Days of Summer Soundtrack

Yesterday I made my big proclamation that I would do some yoga and listen to new music every day in 2010.  I’m calling it the Yoga+Music365.

Today during class at It’s All Yoga (where else?), Michelle spoke about all things “new year” – resolutions, intentions, to-do’s, shoulds, cultural expectations and this got me thinking about my reasoning for taking on this self-imposed yoga+music challenge.

To be honest, I got caught up in the Best of 2009 Challenge fever of writing about my previously unkept resolutions and decided to try last year’s again. Of course with the added twist of the additional 11 months.

How hard could this be anyway? I made it a whole 19 days last year before I got sick and gave up.

Then it sunk in that I had just announced to the universe that I was going to do something every day for a year.

What if something came up and I couldn’t do one or both?

Did I just commit myself to another thing?

Aren’t I already overcommitted?

What if I don’t feel like it?

What if I failed?


So after class today I talked to Michelle. It became clear to me why I was swimming in fear on day one because on the surface it just doesn’t make sense.

I love yoga. It feels great. I’ve never felt worse after a class or even rolling out on my mat at home. In fact, I can say yoga has never failed to actually make me feel better. So that’s not it.

My little music experiment last year expanded my horizons so much that I’m still listening to some mix CDs friends made me and loving them.  If I hadn’t gone on my Old97’s fast last year,  I wouldn’t have ever been introduced to Ryan Adams or Andrew Bird or Neko Case, so that’s not it.

In talking to Michelle, I realized that yoga and music are really good self-care for me. When all planets are aligned i.e. — I go to bed early, sleep well, eat healthy food, listen to music, write, read, exercise, do yoga, play with my friends, and laugh — I am a very happy girl.

When I don’t, I’m not.

Ultimately, I think I am taking on this challenge so that I will be reminded to put my self-care as a top priority in my life.

So here is to a year of doing less of what doesn’t serve me and doing more of what does.