Week Eleven : The Power of YES!

Monday : Setting Intention

Very often, we judge opportunities that arise. Whether it’s a job, a potential relationship or a restaurant recommendation, we all say no to things without any thought. I’m essentially an introvert, so if you ever ask me if I “feel like” doing something, the answer is almost always no.

But every now and then I remember my own advice: when something sounds a little scary or dangerous or out of my comfort zone, I say yes anyway. And nine-times-out-of-ten, it pays off.

What can you say “yes” to this week? Let me know how it goes!

Tuesday : Slow Flow

In the spirit of trying new things and welcoming in new adventures, this week we’re going to tinker with standing on our heads. I think when most yoga “muggles” think of yoga, they picture someone on their heads. It can be scary, but it’s not actually all that difficult. In this slower flow, we’ll take some time to prepare by practicing Rabbit Pose (Sasangasana) as an opportunity to get used to having some weight on our heads. From there, floating into a headstand (on Friday!) is not the big deal it may seem like.

Wednesday : Meditation

In today’s meditation prompt, we’ll reflect on something we find intimidating. From the safety of your cushion / chair / floor, call to mind a setting or task that is daunting to you. It doesn’t have to be anything major — like jumping out of an airplane or climbing Mount Everest. I find this meditation most useful for social situations that might overwhelm me or auditions. By allowing ourselves to experience the anxiety in a controlled environment, we can also practice calming the breath and coming back into “control.” Then the next time you’re in this situation, you’ll have your tools sharp and at the ready!

Thursday : Mindful Hack

Box breathing is a known way to calm that “fight or flight” response. I’ve had teachers introduce a few versions of this exercise before, but this one is a little different and — for me at least — much more effective. It’s as simple as breathing in and out on even counts (e.g. inhale for a count of 4 / exhale for a count of 4), then holding at the bottom for twice as long (in this case … a count of 8). As you get more experienced, you can extend the counts, but in my opinion, just counting the breath at all is enough. It is, at the very least, a great reminder that we can return to calm any time we want to!

Friday : Athletic Flow

It’s headstand time!! Two quick disclaimers: First, it’s okay if you never ever stand on your head. The world will go on turning, and you’ll lead a very rich and full life. Second, you can always stop anywhere along the way. Inversions — usually incorporated near the end of a class — are an important part of yoga asana practice because they reverse the blood flow after what has usually been a long series of standing poses.

Saturday : Meditation

As we wind down our week on “The Power of Yes,” let’s take a moment of reflection for regret. I don’t like regret. It is usually not very constructive. However, if we find ourselves hesitating around things we want to do (like going to that party, attending a conference or asking for a raise), it’s handy to imagine our future selves looking back on the opportunity we’re reluctant to pursue. By placing yourself in a future where you said “no,” you can consider whether you have regret around missing out on something. This can be tricky because the old ego can get in the way, so I suggest simply grounding in the image of you on the other side of the event/opportunity and then returning attention to the breath. The answer will come clear.

Sunday : Reflection

When I think “Say Yes” I think of the Liza with a Z song “Yes,” performed (of course) by the legendary Liza Minnelli and written for her by John Kander & Fred Ebb. The whole song is worth a listen (it’s on YouTube here) — it’s Ms. Minnelli at her peak — but this quote really hits me.

When opportunity comes your way
You can’t start wonderin’ what to say
You’ll never win if you never play
Say, “Yes.”