Growing up...

The other day as I watched my kids play, I noticed something that gave me pause. I observed how particular and specific Anaïs is about everything right now. The words she chooses, the way she articulates them, the colours she likes, the clothes she puts on... everything is done with purpose and determination, and must be 'just so'!! I thought for a moment that Isabel was very much the same at that stage in her life, just a couple short years ago. And while she still has her preferences, the strength of each particular desire has faded just a little. Her intentions are not as forceful or dramatic as they were when she was two and three. It made me wonder whether this is the time that we develop this aspect of our personality, where we try to figure out what we like or do not like. Where we hold on to specific ideas about how something should be as we learn our preferences. And, then, if we are lucky, we outgrow this 'stickiness' and can enjoy life for what it brings, not for what we expect it to be.
As I moved through these thoughts, I reflected on my own nature... and how very, very particular I am about how things are in certain aspects of my life. And then I wondered... am i just stuck being two and three in these moments? 
i guess i still have some growing up to do.

Yoga Pose of the Week: Dancer

As we move into a new month, I thought I would introduce a new pose... something that is both light and challenging, and inspires grace, balance, as well as our own ability to take ourselves less seriously.

Natarajasana (Lord of the Dance Pose, often referred to as Dancer's Pose)

In Sanskrit, Nata means dancer or actor, and Raja means king. Because this is a slightly more complicated pose to describe, I asked Isabel to pose for me to give you an idea of the form (though she was more interested in looking out the window than doing the full expression of the pose, so instead she offers you the form for the modified version... not fully extended with your hand against the wall). 

Isabel in modified dancer pose... after a long day at school she was not so keen to pose for the camera!!

Natarajasana develops concentration and balance. It tones and lengthens the leg and hip muscles. It stimulates a full range of motion in the shoulders (so important in this day and age of slouching over to meet with our computers or pick up the loads of the day). The dancer also encourages us to fully expand our chest and breathe more deeply.

Taking position...

To begin, stand in Tadasana (mountain pose), with both feet firmly on the earth, your legs strong, your tailbone tucked in, your heart open. Take a few moments to establish your centre.

When you feel steady, inhale and shift your weight to your right foot. Lift your heel toward your buttock as you bend your knee. Take hold of the ankle or foot with your right hand.

Lift your left hand up toward the ceiling. Push your right foot into your right hand as you straighten your knee, which causes you to lift your leg towards the ceiling. Be sure to keep the ankle of the raised foot flexed by drawing the top of the foot toward the shin. Intend  your thigh to be parallel to the floor.

As you lift your leg, hinge at your hips without bending your back. Lower your arm and torso towards the earth as you keep your right hip down to make it parallel to the floor.

Breathe deeply and deliberately as you maintain your balance for a few moments. Try to remain in this position for several breaths.

As you remain in the pose your are extending your right leg pushing into your right hand, and reaching out with the left hand keeping your gaze forward.

Slowly release from the position as you exhale.

Repeat on the other side, raising your left heel towards your buttock.

Modifications...

If coming forward is challenging, do not bend so deeply. Alternatively, place your forward hand against a wall to help keep you stable, and simply extend your back leg into your hand.

Returning to the Benefits...

Dancer pose developed a sense of balance and focus. Through this pose you open the shoulders, chest and lungs, and release tension in the ankles and feet. You are also stretching the thighs, groins and abdomen. Allow yourself to sway with the movement of the pose... like a dancer, you do not need to hold in one place. Be gentle with yourself and know that movement, like stability, is a part of yoga. So if you stumble and can't keep your balance that's okay... pause and return to the pose once you have found your centre again. Then let go, and smile.

My daughters love this pose... though they most often do it against a wall, or as they wobble transform their wobbles into a dance move. either way they are not taking themselves too seriously, and they are having fun!!

Enjoy finding the dancer in you!! 

This is a dancers interpretation of the pose which I am adding for additional inspiration... and because i LOVE this image (taken from What's that Pose?) with the ocean waves in the background.

The Montessori Way...

Today Isabel had her school concert... and as always it was magical. The kids all had so much fun singing, dancing and showing off their talents. Every single time I participate in something at the Montessori, I am struck by what an amazing school it is. The kids are all encouraged to express their own unique talents, to be themselves... and amongst an array of well structured rules, they are given the freedom to walk independently and with total confidence.

Isabel performing her first song

Everyone getting ready for the wheels on the bus

Anaïs singing along to 'open, shut them'

Taking a bow

Clapping and singing along

Homemade laundry detergent!

I don't think of myself as a particularly creative person and so 'making things' in my world rarely involves the talents of those who knit, sew, or create works of art. In our family, 'making things' is much more utilitarian... baking (cuz we all love our scones, cookies and muffins), cooking (cuz we all love our food), and every once in a while making those things we need to use to keep house and home clean.
I will admit that one of the great gifts of living abroad is that it has made me much more resourceful in terms of creating 'home made' natural home. In Canada, organic products for cleaning (and eating) are readily available at every store. Here, these kind of prepackaged products are much more challenging (read: often impossible) to locate. At the beginning, I was trying to get people to send/bring items that seemed indispensable to me. Over time, I have tried to change my ways and make things at home. Funny how necessity (or at least our perception of it) truly does breed creativity. While many of my creations are likely part of daily practice for most, to me they have been a fun adventure into new territory.

My latest project (one I am so excited about, i had to share): making my own laundry detergent. 
The process: a journey.
The final result: amazing!

A few weeks ago I realized that we were almost completely out of our stash shipped from Canada (45 lbs carried over by Joshua)!! We are completely out of shipping weight and I panicked. Aside from the fact that I prefer to use natural detergents, using cloth diapers means that I need to use simpler products to keep the diapers effective. Initially I tried to think of ways that I could smuggle some more detergent into Colombia at warp speed. And then my husband made a simple comment: Perhaps you can make your own. People all over the world use cloth diapers, surely they do not need to order this 'special' detergent that seems to only exist in Canada/US!! Brilliant. I was off to task.

First, a thorough consultation with Encyclopedia Google (my resource for all things health and body... cross-referenced, of course). And I was thrilled to find some good leads. After reading through various options, I narrowed down the key ingredients: Sodium Carbonate (not to be confused with Sodium Bicarbonate, aka Baking Soda), Borax and Natural Soap. How hard could these be to find here in Bogotá?!?

Well, while they seem to exist on the shelves of most grocery stores in Canada, I was not so lucky here. So, I had to spread my net a little wider. Turns out that there are 'chemical stores' in the downtown core that sell all sorts of amazing things. Now, how do I get to these stores as they are in areas that I am not allowed to drive to (not sure that I am daring enough to even try). I got a few numbers and started calling, but to no avail. Finally, on a whim, I spoke to one of our building guards. Turns our his wife works next door to one of these chemical stores: Quimicos Campota, Calle 13, No. 13-27, Tel. 283.4315. Within a few days I had a kilogram of Carbonato de Sodio, and a kilogram of Bórax Polvo.

So, now to test out a recipe:
2 cups finely grated soap (i used an all-natural soap with a mild chamomile extract)
1 cup Washing Soda (Sodium Carbonate)
1 cup Borax

Shake it all together and store in an airtight container. Use one to two tablespoons per load of laundry.
I have been using this recipe with great success. It works well in both warm and cold water, for colours and whites. The clothes feel softer (even without using vinegar). And they are stain free!!
I have modified this recipe by replacing the two cups of soap with 2 cups of coconut oil. Place the coconut oil in the fridge (in a little cloth so you can easily remove). Once cool and hard, grate the coconut oil and mix well (shake vigorously) with the washing soda and borax.
For the soap, it appears that you can use any variety depending on what you have available, and what soaps react well with your skin type.

If you have particularly tough stains, you can 'pre-treat' your clothes by sprinkling some of this powder detergent directly on the stain (spray a little water to let it sink in), and let sit for a while before placing in a regular wash cycle.

You can also find interesting recipes to make liquid laundry soap, but they are far too complicated for me!! And the recipes for powder soap vary. For more references, check out: Tipnut. And, if you are inspired to find additional uses for all the washing soda, check out Care2 for a great all purpose cleaner recipe.

Good for the planet! Good for the skin! Easy on the pocket book too! Now there's a few reasons to smile... 

Pose of the Week: Utthita Trikonasana (Triangle Pose)

Good things come in threes...

Utthita means extended, and trikona means three angle or triangle. If you look at the image you are making a triangle in between your legs, and between your torso, lower arm and leg... as you extend your upper arm towards the sky.

Taking position...
Begin standing tall in mountain (tadasana). Extend your feet 3-4 feet apart. Rotate your right foot out 90 degrees, keep your left foot facing forward. Keep your heels aligned.
Inhale your arms up to shoulder height, keeping your upper body upright, shoulder blades engaged, palms down. On an exhale bend from the hips toward your right leg. Windmill your arms so that the left hand reaches toward the ceiling as you release your right hand to rest on your leg, on the floor palm down outside your right ankle, or on a block. Turn your head to look up to the ceiling. If you feel tension in your neck, look forward or down.
Breathe into the pose. Keep your back lengthened and your legs engaged.
When you are ready, on an inhale straighten your back (relax your arms if you wish). Repeat on the other side, rotating your left foot out and hinging towards it.


The many benefits...
As with all standing postures you are improving balance and inner stability, strengthening your legs. The subtle twist in trikonasana releases your lower back and stretches the hips,groins and hamstrings. This is an excellent posture for relieving stress, (as a result of the forward bend) and improving digestion (on account of stimulating the internal organs).
This is also a great pose to help with sciatica and flat feet.
This is an excellent pose for releasing lower back pain in pregnancy, especially in the second and third trimester.

Concerns...
If you have neck injuries keep your gaze forward and your neck evenly long on both sides. If you suffer from heart problems do the pose against a wall and keep the upper arm on your hip.

Tip... 
If you feel unsteady in the pose, Brace your back heel or the back of your torso against a wall.


Most of all, have fun and keep breathing.

Image taken from Dr. Frank Lipman.
In this variation a block is used to help support the lower hand reaching towards the earth
while maintaining a long spine that folds from the hips.

Anapoima: Take Two

Another magnificent weekend (follow this link for photos from our first getaway to mesa de yeguas) enjoying the sun and soaking up some Vitamin D. Life is good, oh so good.

Standing by the poolside

Walking by the poolside

Swimming solo in the pool

A little wave

Having fun with good friends

playing together

Happy.

Happy.

happy.

little hands

little feet

the flowers

the lake, the rolling hills...

a bird.

Yoga Pose: Virabhadrasana II (Warrior II)

Vira means warrior, and finds its roots in Indian Mythology

This posture is inspired by the mythological warrior. The body and mind are open, activated, focused and prepared for action.

Painting of a warrior by Bruno García, Galería Altamira

To find your position...
Begin standing in Tadasana (mountain pose), engaging your entire body. Step out (lengthwise on your mat), placing your feet about three to four feet apart. Turn your right foot out 90 degrees, and your left foot in 15 degrees. Align the heel of your right foot with the inner arch of your left foot. As you inhale, extend your arms out to shoulder height (right arm in the direction of your right foot, left arm in the direction of your left heel) and lengthen out from your waste. Exhale and bend your right knee to a right angle, opening your right hip. Keep your left leg straight, with the outside of your foot touching the ground, and your buttocks activated. Lean your torso back slightly toward your left leg so that your spine rises straight out from your centre. Keep your arms stretching away from each other at shoulder height. Turn your head to face your right hand and relax your neck and shoulders. (Note not to turn your entire body towards your forward hand, your belly button remains in line with your pelvis and chest, thus keeping your upper body aligned with the length of your mat as your arms stretch out in either direction).

Finding your stance...
Keep your breath steady and slow, inhaling and exhaling through your nose.
Keep your gaze beyond the right hand. Imagine your left hand stretching into your past, all that you have lived, informing all that you are right now. Your right hand reaching towards the future with joy and anticipation. Focus on opening your chest and your hips as you engage your body centred in the present moment. Keep the pose for at least five breaths if you can. Inhale expanding and lifting, exhale sinking into the earth opening your hips.
On an inhale rise up to release from the pose. Shift your feet so that your left foot is turns out 90 degrees, your right foot turned in 15 degrees; adjust your stance and repeat your warrior on the other side. Stay for an equal number of breaths on each side.

For a variation (and to check the alignment of your posture), perform this pose against a wall. Press your legs, buttocks, back and shoulders into the wall.
Note: This is a strenuous posture, so take it easy. If your knee joints are week, be particularly careful and stop if you feel sore. If you have neck problems don't turn your head to look over your forward hand; instead keep your head neutral with both sides of the neck lengthened evenly.

A few benefits...

This posture tones the spinal muscles and nervous system, and increases stamina. Warrior strengthens and stretches the legs and ankles, and the muscles around the knee joint. It stretches the groin, chest and lungs and shoulders. This posture is great at relieving backaches, in particular through the second trimester of pregnancy. It is therapeutic for carpal tunnel, flat feet, osteoporosis, and sciatica.

On a personal note...
I love doing this pose with the girls, whether they are doing it with me or not. Sometimes I will move into a flowing warrior as I push them on the swings, leaning forward and back as the swing sways me into motion. My positioning is not always perfect, but I find simply bringing myself consciously into the pose makes me more aware... of my breath, of my body, of my (often wandering) mind. When I have the time to engage more fully in the pose, I find I like to keep it for a length of time, allowing my body to begin to quiver as I push myself to my personal edge and move beyond the limitations I may have created in my mind... challenging my nervous system to let go and be free. I also find that as a mama, this pose gives me the courage to shift the worrier that sometimes arises in motherhood, into a warrior who is fearless and patient and kind.

Enjoy the strength and vitality of a warrior!!! Have a fantastic week.