A few years ago, I heard another student say “blocks are cheating”. He couldn’t have been more wrong! I always practice with blocks, and you should too! Even if you don’t use them for every pose, they’re great to have on hand. Check out this video about three of my favorite ways to use blocks.
If you’re like me, you might struggle to “step to the top of your yoga mat”. The struggle is real, and we’re not alone! Check out this video from my YouTube channel to see how I do it!
Y’all! I am so excited to announce my new project, Fat Kid Yoga Club! As you may know, I offer weekly, size-inclusive Radical Acceptance Yoga classes in New Orleans. Many of my followers have asked for an online option, so, I’m using my summer vacation to step up to the challenge!
Beginning July 1, 2019, I’ll offer weekly yoga practice videos for Fat Kid Yoga Club members. You’ll also get access to my exclusive Fat Kid Yoga Club Facebook group – a place where we can build community together.
Of course, you don’t have to identify as “fat” to join – ALL bodies are welcome! Check out my Patreon for more info and to sign up! https://www.patreon.com/marcsettembrino
June is LGBTQ+ Pride month. It’s a time of celebration for many LGBTQ+ people, marked by parties and parades. But pride wasn’t always a party. LGBTQ+ Pride emerged out of the gay liberation movement of the 1970s, which sought to end violence and discrimination against LGBTQ+ people. Since the 1970s LGBTQ+ folks in the US won the right to marry, and protections against discrimination in housing, employment, and medical care.
We must not forget, pride is political. It is an unapologetic statement by LGBTQ+ people that we are here and that we will not be silenced. Pride is also a political moment for allies. Clearly, you don’t have to be LGBTQ+ to support our community. Straight folks are welcome and encouraged to participate in pride festivities, but I would also invite you to do more. Our current political climate has created many challenges for LGBTQ+ people. Nationally, hate crimes against LGBTQ+ people are increasing, and our current administration actively targets the rights of transgender people.
What Can Yoga Studios/Teachers Do to Support LGBTQ+ People?
There are lots of things that you can do to support LGBTQ+ folks, here are the 4 things that I think can make the biggest impact.
1. Celebrate and Acknowledge LGBTQ+ Pride Month and other LGBTQ+ Awareness Days
First and foremost, acknowledge pride! It’s as easy as making a social media post or including a paragraph in your newsletter. These simple steps will help your LGBTQ+ clients feel welcome and supported. You can also fly a rainbow flag or post some other signage that indicates your support for the community. But there are many other important LGBTQ+ days including Transgender Day of Remembrance (November 20) and National Day of Silence (April). Check out this list for more.
2. Create Safe and Inclusive Spaces for LGBTQ+ People
It’s one thing to fly a rainbow flag but it’s another to create a safe and welcoming space for LGBTQ+ people. There are MANY great resources available for learning how to create safe/inclusive spaces. I’ve offered LGBTQ+ inclusion training at my university for six years; here are some basic tips:
- Don’t Assume – you cannot tell someone’s gender identity or sexual orientation from looking at them.
- Use inclusive language – avoid talking about “male” or “female” “energy” or “natures”; remember not all men have penises and not all women have periods. In general, try to avoid gendering bodies.
- Offer gender-neutral restrooms/changing areas
- Shut down homophobic/transphobic language – period.
3. Donate to LGBTQ+ Organizations
Put your money where your mouth is. Consider offering a special donation-based yoga practice(s) to raise money for LGBTQ+ organizations, especially local organizations or organizations support LGBTQ+ racial and ethnic minorities. Similarly, reach out to local LGBTQ+ organizations and OFFER to help them raise funds.
4. Offer FREE Classes
Yoga shouldn’t be a luxury. Unfortunately, many folks simply cannot afford a $15 drop-in class or a $120 monthly membership. LGBTQ+ people, especially people of color, face significant financial hardships due to housing and employment discrimination. Consider offering a few free or low-cost classes each month to low-income folks in your community.
What do you do?
This is by no means a complete list! Leave a comment below and let me know what kinds of things you do to support LGBTQ+ folks in your studio. Or, if you’re LGBTQ+, tell me what you’d like teachers and studios to do.
Laugh. Stretch. Breathe. And love your body!
Radical acceptance yoga provides a place where practitioners of all levels and body types can experience the benefits of yoga.
Here you’ll celebrate your body through movement and accept what’s possible one practice at a time. This class combines breath with movement and alignment-based instruction. Perfect for all bodies and levels of experience.
Classes are held Sundays at 5:30 PM at Balance Yoga and Wellness located at 120 S. Cortez St., in New Orleans, Louisiana. Sign up HERE.
For two years, I suffered. I twisted, squeezed, and contorted myself trying to fit on a mat that was too narrow for my body. Don’t make the same mistake I did! Follow my 5 Tips to Pick the Right Yoga Mat for Your Practice and Your Body!
I know you’re busy but take some time and watch the video below. Not only do I give you my tips, but I also review the mats in my collection.
1. Pick the Right Yoga Mat for Where Your Practice
If you’re practicing at home, you may not need a mat right away. This is especially, true if you have carpet floors. In fact, putting a yoga mat on top of carpet can be challenging – so you might want to skip the mat altogether. If you have wood, laminate, or tile floors, you might want a mat to cushion your knees and give you traction.
If you’re practicing in a yoga studio you will need a yoga mat. The good news is, most studios have mats you can use for free or for a small fee. This could be a great way for you to try out different mats before you purchase your own.
I’m not sure whether or not most gyms supply yoga mats. So, if you’re planning to take a yoga class in a gym and you don’t have your own mat, call ahead of time to see if you can borrow one.
2. Pick the Right Yoga Mat for Your Style of Yoga
If you’re doing relaxation or restorative yoga at home, you probably won’t need a mat. These styles are all about finding ease and most poses will be done seated or lying down.
Get ready to sweat if the words vinyasa, flow, power, hot or warm, are in the class title or description. If you’re sweating, you’re going to want a non-slip mat, and probably a towel, too.
3. Pick the Right Yoga Mat for Your Body
A standard yoga mat is 24 inches wide and 64 inches long. They work for many but not all yogis. If you have a bigger body, you will likely need a bigger mat. Do your head and feet hang off your mat? Go for extra tall/long. If you’re like me, and your shoulders/arms don’t fit within a standard mat: go extra wide. Some folks might even want an extra tall and extra wide mat! Finally, if you have tender knees or other joints, consider getting an extra thick yoga mat for extra comfort.
4. Pick the Right Yoga Mat for Your Budget
You can spend $10 on a yoga mat, or you can spend hundreds. Like many things, you pay a premium price for elite brands. But I’ve found that you get what you pay for. My $10 Target mat was the worst mat for my sweaty practice. It was basically an orange slip n’ slide!
You can find deals on premium brands like Jade, Manduka, Hugger Mugger, and Lulu Lemon – you just have to look for them. Check your local TJ Maxx, I’ve noticed they carry Manduka yoga mats for nearly half the price! Check second-hand stores and e-bay. You never know where you might find a deal! Some folks buy a high-end yoga mat without doing their homework, and soon find out it was the wrong mat for them! So, they might sell it to you for a steep discount!
That brings me to my final tip:
5. Ask Around!
You should do your homework before buying a yoga mat. Ask other yogis how they like their mats. They’ll be surprisingly honest. Although we all LOVE our yoga mat, there are things about them we might change. Who knows, maybe someone will even let you try their mat to see if you like it. Finally, read reviews online. I’ve found that 3 and 4-star reviews are the most helpful commentary on the benefits/challenges of a particular yoga mat.
Do you have any additional questions? Contact me using the form below and I’ll be happy to answer!
Note: This post was originally published on July 12, 2017 but was lost when my website was hacked in August 2018. I’ve republished it here with minimal edits from a backup file.
Everyone told me that yoga teacher training is transformative. Now that I am almost half way through the 200-hour, SmartFLOW Yoga teacher training program, I know what they mean. For weeks, I’ve wanted to share my experience. But, I have struggled to find the words. You can learn more about Annie Carpenter and the SmartFLOW Yoga system on her website. In today’s blog, I share my experience in SmartFLOW Yoga teacher training and reflect on my path to radical acceptance.
I am Strong and Flexible
Everyone also told me that the asana practices are intense. They were right. The two-hours long practices are mentally and physically challenging (they’re even harder at 6:30 in the morning). However, these in-depth practices have transformed my understanding of my body and how it works.
To be honest, I was terrified of the asana practices. I was afraid that I wouldn’t be strong enough or flexible enough. I regularly rest in Child’s Pose during regular practices in the studio. So, I just knew I couldn’t endure two hours of intense asana practice. I’m happy to report, I was wrong. I am strong enough and I am flexible enough, because I am enough.
Two months ago, I couldn’t tell you what sets SmartFLOW Yoga apart from other systems. Although, I’m far from being an expert, today, I have a much better appreciation for this practice. The Movement Principles and cuing system in SmartFLOW yoga allows everyone, regardless of their shape, strength, or flexibility to find their own expression of each pose.
Any yoga teacher will tell you that you don’t have to be strong or flexible to practice yoga asanas. In fact, most will encourage you to do yoga because it will help you become strong and flexible (among other things). But, SmartFLOW has taught me that I am strong enough and flexible enough, right now and that what comes tomorrow or next year doesn’t matter. What matters is what’s happening on my mat. SmartFLOW accomplishes this by teaching that yoga is an inquiry and that the goal (if you need to have one) is acceptance.
SmartFLOW Yoga is Inquiry
Elsewhere, I’ve written that yoga is an epistemology, or a way of knowing. Prior to my training, I knew that yoga is a way to learn about yourself, your body, and the universe we all share. Studying SmartFLOW, I now understand yoga is in an inquiry rather than an epistemology. The distinction may be semantic, but my academic side can’t help but indulge.
To me, epistemology represents a system of knowledge. For example, there are infinite explanations for why the sun rises and sets each day. However, in our modern Western society, we teach our children that the sun rises and sets because the Earth rotates on its axis. Sometimes we face the sun, other times we don’t. This explanation comes from science. An epistemology based on systematic observation of the universe. But, at other times in our human history we’ve employed different knowledge systems, such as religion. For example, maybe the Sun God wakes up to protect us each morning, grows tired and falls asleep each night. While this explanation describes sunrise and sunset, the explanation is based on belief and/or faith rather than observation.
Ultimately, I’ve come to see yoga as the process of observing, rather than a means of knowing. In SmartFLOW terms, we say that yoga is paying attention. SmartFLOW yoga teachers invite their students to pay attention to their breath and their body, from largest limbs to the smallest muscle fibers. They do this through inquiry-based cuing.
If you watched my Mountain Pose tutorial, you probably noticed that I asked a lot of questions. In SmartFLOW Yoga, these cues invite students to inquiry rather than command them into a position. Here, SmarFLOW Yoga teaches people (about their body and how it moves), not poses. Compassionate SmartFLOW teachers will encourage you to notice what is happening in your body and guide along a path of radical acceptance.
SmartFLOW Yoga is Radical Acceptance
SmartFLOW Yoga celebrates the uniqueness of every body. We accept that no two practitioners are alike. My strength, range of motion, endurance, and ability to pay attention is likely very different from yours. In fact, my strength and range of motion today is different from what it was yesterday or what it will be two months from now.
Acknowledging our uniqueness, SmartFLOW Yoga encourages every student to experience her full potential. Presenting yoga as an inquiry, or series of questions to the Self without expectation for an outcome, establishes each practice as an opportunity for radical acceptance. This process of inquiry and observation taught me to let go and to accept myself as I am.
It doesn’t matter if my arms aren’t aligned with my head/neck/ears in Utthita Hasta in Tadasana. They might never be. What matters is that I am on my mat, doing my work, observing my body, and accepting what is. And that is the beauty of SmartFLOW Yoga.
Before I started this teacher training program, I didn’t know what made SmartFLOW different from other styles. I’d practiced Forrest yoga, yin yoga, and other forms of vinyasa yoga; I knew that I felt different in SmartFLOW classes, but I didn’t know why. Today, I know that I feel different in SmartFLOW classes because they start and end in a different place than any other yoga class.
Yes, we start our practice with an OM, and end in Savasana. But, SmartFLOW practices begin with a question and end with acceptance.
I am infinitely grateful to Annie Carpenter for developing this system of yoga. If you don’t know who she is, please, look her up. Take a class with Annie in California or find her on YogaGlo. I have yet to meet her in person, but she has already transformed my life.
I’m equally grateful to my trainers and mentors, Britni Serou and Janet Katz. These women live and breathe SmartFLOW and am honored to have the privilege of learning from them. I can’t wait to finish my training! If you have a chance, you should take a class with Britni at Downtown Yoga in Hammond, LA or with Janet at Second Story Yoga in Memphis, TN.
Once, a friend of mine asked me: What is yoga, to you? I don’t remember how I answered him, but I wrote this in my journal:
Yoga is…A coping skill; Exercise; A means to connect and socialize; Embodiment; An epistemology; Moving meditation; Political; An Escape.
Since then, I like to check in with myself and see how my thoughts have changed. I should note that I’m not reinterpreting Patanjali or any other legendary yogis. Rather, I’m expressing what yoga represents in my life.
Yoga helps me cope with stress
I began my practice after my father was diagnosed with terminal cancer in 2015. This was an extremely difficult time for my family but, I had to contend with the added challenges of living more than 700 miles away and balancing a demanding job. My grief manifested as anxiety. Consequently, I was in a constant state of fight or flight. Sleeping was nearly impossible. In addition, I was irritable and short with my friends and co-workers. I heard that yoga was good at relieving stress and I knew that things couldn’t get worse, so I started a night time yin practice before bed. Within days, I was falling asleep faster and sleeping through the night. Since then, my practice has blossomed in ways I never imagined it would. I have a regular home practice and I completed my 200-hour teacher training last year. Altogether, yoga has helped me move through the grief of losing my father and grandfather and be less reactive person. I like to say that yoga has taught me to celebrate each breath, even when it hurts! But yoga is much more than just a coping mechanism.
Yoga taught me to celebrate my body
Yoga is often described as the union of mind, body, and spirit. I can confirm that yoga has forced me to reconcile these three. In our digital society, so many of us live disembodied lives. We are reduced to selfies, usernames, and hashtags. Additionally, our post-industrial economy means much of us engage in service, emotion, care, and intellectual work. For example, my day job emphasizes intellectual labor and neglects my physical existence. I spend hours behind a desk reading, writing, and answering e-mails with only a few short breaks where I stand in front of other being to “teach” them sociology. Because yoga rejoins body and mind it has led me to confront behaviors and emotions I used to ignore. At first, this led to a great deal of frustration in my practice. I became angry with myself for not being able to achieve the “ideal” form in many poses. I scolded myself for neglecting my body for so many years and engaged in a lot of negative self-talk. Soon, the self-shamming faded and now I relish in time I spend exploring my body and learning how it moves in the physical world.
I cannot deny the physical benefits of yoga. My regular asana practice has improved my physical health. I have increased my strength and flexibility and I’ve lowered my blood pressure. But overall, I just feel better. I don’t get as many headaches and my low-back pain has virtually disappeared.
As a fat person, I used to believe that exercise was punishment. That I needed to push myself to exhaustion as penance for over indulging. Yoga has taught me that exercise should be a celebration of the body and an opportunity to explore the edges.
Yoga helped me find community
In 2013, I moved to Hammond, Louisiana, to start a new job. I was a native Floridian and had lived in Orlando and Tampa for a decade before moving to Hammond. The transition to small town life was difficult. As a queer person with radical political beliefs, I felt isolated and trapped – surrounded by people who didn’t think, or talk like me. Practicing yoga has helped change some of my perceptions. In the studio, I have met people with similar beliefs and values. Practicing (and teaching) in the studio motivates me to get out of my house, to see my friends and relish in their company. Additionally, I’ve found an rich yoga community on Instagram, through #fatyoga.
Yoga is Political
We rarely acknowledge it, but yoga is political and tt always has been. However, the yoga industry doesn’t want us to understand the influence of colonialism on the development of yoga or to critically examine our consumption or cultural appropriation. Indeed, these are heavy topics that can make us all feel uncomfortable. None the less, they are important to discuss, and I’ll get to all of that, eventually. At a personal level however, we have become separated from ourselves and others through work that degrades our bodies, minds, and relationships. In this sense, yoga is political because it rejects the external conditions that creates suffering and provides a means for repairing harm.
Yoga practice, whether it’s asana, pranayama, or meditation, allows us to escape the physical world of suffering. As a fat person, yoga has taught me to value my body just the way it is. More importantly, my yoga practice has taught me that I am worth of love, respect, and dignity regardless of my body size or what I ate today.
Yoga is an ancient Sanskrit word with many uses. Today, most people in the United States associate the word yoga with a system of physical postures knowns as asanas. Yoga however, is much more than poses. Viewed holistically, yoga is an eight-limbed system that includes ethics, postures, breathwork, and meditation techniques that are intended to lead the practitioner to samadhi, which can be understood as “enlightenment” or “bliss”.
The ashtanga (eight-limbed) system of yoga was initially described in the Yoga Sutras of Patanjali. According to Patanjali, the yoga system includes an ethical code including moral observances (yamas) and personal observances (niyamas), postures (asana), breathwork (pranayama), sense withdrawal (pratyahara), focused concentration (dharana), meditative absorption (dhyana), and samadhi. Before moving forward, I think it’s important to briefly explore these limbs.
There are five yamas and five niyamas. The yamas provide guidelines for our relationship to other beings (both human and non-human). The niyamas are personal observances often considered to be “good habits”.
Ahimsa – non-harming or non-violence in thoughts, words, or action
Satya – truthfulness
Asteya – non-stealing
Brahmacharya – celibacy or “right use of energy”
Aparigraha – non-greed or non-hoarding
Saucha – cleanliness
Santosha – contentment
Tapas – discipline, austerity, “purifying fire”
Svadhyaya – study of self and texts Isvara Pranidhana – contemplating the divine
More to come!
Check back soon for more on the eight limbs of yoga!