Just breathe

What comes to mind when you hear the word “breath?” Do you have a memory of getting the wind knocked out of you when you did a belly flop in the pool? Or holding your breath when you were scared? Do you hear the words “I can’t breathe” that have become a mantra of the Black Lives Matter movement?

The conversation

Last night Shakti Yoga students gathered at Gateway Market for a conversation about breath. There were 11 of us around the table. I started off by asking everyone to write down what they think of when they hear the word “breath.” The answers were diverse, but most common was “life.”

Sandy Gustafson reported on what she’s learned during the months since we decided on the topic. Here are links to some of the resources she shared with us last night.

Some resources

Dr. Sundar Balasubramanian’s website melds ancient breathing practices with modern science, and offers breathwork for improving your life.

Andrew Huberman, a Stanford professor, offers a number of resources on how to breathe better, including this YouTube episode.

Keep your mouth shut

When Joseph Schneider told me I breathe through my mouth a lot, I was horrified! And in denial. But then I paid closer attention to my breathing while I practiced yoga. I had to admit that yes, I was breathing through my mouth. A lot. Then he loaned me this book, with a sticky note marking the chapter on mouth breathing.

I swear reading this chapter kept me awake for two nights, and sent me in search of medical tape to keep my mouth closed when I sleep. Keeping your mouth closed can help with snoring and sleep apnea! Who knew?

Something we take for granted, do from the moment we’re born to the moment we die, is way more complicated than I ever knew.

There’s always more

I tend to think of things like breath in broad strokes. Brette Scott offers a monthly “Energy Tuneup” at Shakti that focuses mostly on the breath. It’s really quite interesting and the sessions I’ve attended definitely shifted my energy.

This photo reminds me of the yoga pose Tadasana, or Mountain Pose. It can be rigid and stiff, or there can be a lot going on inside, including deep, controlled breathing.

Lisa Acheson shared a lightbulb moment when she learned she needed to soften her very focused breath. Working on it too hard had become detrimental to her body. Just like anything, finding the middle is a lifelong project. Breathing deep, softening, moderating, relaxing–all practices for life.

I came to a deeper understanding that the subject of breath is broad, but also particular, and integral to everyone’s life. Well, duh.

These conversations always remind me that there’s still so much to learn, and I can still improve my life and health even as I age. It’s not just good for our bodies but also our brains to learn and think about stuff in different ways.

Using my breath to come back to my body and link it up to my mind is an important part of my mindfulness practice.

Farm to School Science Lessons

We are often asked, “How do we bring Farm to School teaching into our classrooms?” There are barriers. Time is short. Teachers are stretched. There is no “free time” in the day to add something extra.

Fortunately, Farm to School is not an extra. There are countless ways to integrate it into the existing framework. We know student learning increases when activities are hands-on, engaging, and meaningful. Farm to School activities do this.

Working with Waukee Community School District, we developed science lessons that meet the curriculum goals of the Iowa Academic Standards through Farm to School activities. Each grade level folder contains lessons and supplemental materials including:

  • Hands-on science lessons
  • Instructions for growing food in the classroom
  • Lessons for academic learning in the garden
  • Book lists
  • Cross-curricular connections
  • Taste-testing guidelines

All lessons are aligned to Next Generation Science Standards, as well as the Waukee School District’s progress report statements. Material lists, learning goals, actions steps, reflection questions, hand-outs, and seasonal recommendations are included.

We invite you to access the materials, try them out in your classroom, and let us know what you think. What worked well for you? What suggestions do you have?

We are proud of our work and thankful to partner with Waukee Schools, a Farm to School leader.

Nature Study

I heard grumbling on the short walk to the restored prairie.

“Why do we have to do this?”

“I don’t like to draw.”

“Plants are boring.”

I did not respond but wondered if the prairie and I could win them over.

The setting was the lovely Twin Ponds Nature Center near Ionia, Iowa. Twenty Girl Scouts 9-12 years old were camping for the weekend. I had been asked to lead an aftrenoon nature study of prairie plants and their changes through the seasons.

It was the after-lunch slump, 90 degrees, and humid. My hopes were not high. Yet I find tallgrass prairie fascinating, so I kept walking.

I encouraged the girls to sit in the shade on grass next to the towering plants. For the next 10 minutes, we talked prairie plants. They formed cups with their hands to mimic cup plant leaves. They used their hands to estimate the depth of big bluestem roots. (All guesses were all too short; big blue roots can be 10 feet deep!) They gathered around cup flowers and examined the pollen. They noticed a few cone flowers that had already lost their petals. Even though it was hot and after lunch, the prairie captivated the girls’ attention.

The conversation shifted to seasonal changes over time. The girls spread out to sketch various flowers and predictions of their winter changes. It was not breaktime for me, though.

“Miss Sara, look at this flower!”

“I found a cool bug!”

“Until I started drawing, I didn’t notice that the petals have two shades of yellow.”

“What do you think these berries are?”

“Noooo, I don’t want to be done!”

These girls were filled with wonder as they observed restored prairies. Despite the heat, they asked engaging questions as they made observations. To my surprise, the biggest grumblers at the start became the biggest defenders of the prairie.

Fresh Peaches

Today a friend showed me her peach tree and told me to help myself. She plans to harvest all of the peaches this weekend and will have more than enough. Immediately, I started planning juicy peach slices for lunch followed by an afternoon of making pie. The peaches are currently ripening in a paper bag.

My own garden is bursting with delicious food. I so enjoy watching and waiting for the tiny seeds to turn into sprawling plants, full of tasty, nutrient-dense food for my family.

As a kid, I wasn’t a fan of tomatoes. I converted to a tomato connoisseur a few years ago after tasting garden-ripe tomatoes. It’s hard to believe I lived most of my life without realizing such tasty tomatoes existed. I continue to avoid bland grocery store tomatoes all winter and wait for my garden in the summer.

Home gardens are not the only way to access delicious fresh produce. A few weeks ago I attended the Iowa Food System Conference. Iowa has incredible soil, farmers, and communities, yet the vast majority of our food is imported. A better way is possible.

It has been a pleasure do this work with the Iowa Farm to School Coalition and local districts like Waukee Schools and Des Moines Schools. School gardens, food education, and institutional buying of local foods are all moving us in the right direction.

This is hopeful work. Get involved.

Storytelling with Drake Students

Martha and I bundled up on a very snowy morning in early January, and drove to the Hotel Pattee in Perry Iowa. Lopso, the resident dog greeted us warmly at the back door. His name complements the fact that he had three legs, making him lopsided. He became a caring presence to us and the students. Lopso wandered in and out of our session, and paused only for his hotdog lunch.

Carol Spaulding-Kruse had asked us to facilitate three hours of yoga with Drake students during a J-Term class, focusing on the intersection of yoga and writing. We focused our session on Hanuman, the monkey-faced god of the Hindu myths. Even though Hanuman’s story is centuries old, its lessons are still relevant today. The Ramayana is one of India’s most popular myths. In it Ram asks Hanuman to complete several difficult and challenging tasks, that he believes are impossible. Each and every time, Hanuman tells himself that he cannot accomplish such enormous tasks, and yet, he always does. He’s been telling himself a story that simply wasn’t true.

Lopso the three-legged dog at Hotel Pattee
Sweet Lopso approved our message, however he stood firm that he could not skip his hotdog lunch.

As we told Hanuman’s story, we asked the students to consider the stories they tell themselves. Martha and I urged them to note which stories are true, and which are not. Sometimes in our minds, we tell ourselves stories like, “I’m not funny” or, “I’m too shy.” Because the stories aren’t always true, necessary, or helpful, they limit our capacity to experience our full humanity. We told the Drake students some stories we’ve told ourselves, and how they’ve not always been helpful, true, or necessary.

Yoga asks us to occupy space, to relish in the full capacity of our humanity. Hanuman reminds us we can do hard–even impossible–things, even when we’ve been telling ourselves we can’t.

Whatcha Reading?

So for November, Native American Heritage Month, I’m reading books by indigenous authors. I’m nearly finished with “Indian Horse” by Richard Wagamese. It’s my favorite of the books I’ve read recently…

7 things to know about Public Measure 1

This amendment would make it harder for law enforcement to do their job. Public health, gun violence prevention, domestic violence intervention and religious groups are encouraging Iowans to vote NO.

Retreat Dreaming

We’re less than six months out from the 11th annual Central Iowa Yoga Retreat. Check out the early bird pricing now through November 26th, 2022! We can’t wait to see you all there!