by Lara Land | Nov 21, 2022 | BOOKS, COACHING, COMMUNITY, LAND BLOG, LARA LAND, Self Improvement, SELF-IMPROVEMENT
Much has been written about morning rituals and morning routines and for good reason. How we start the day informs the rest of the day. It is so deeply important. So much so, that even if I’m exhausted I will try my absolute best to get up before my daughter and husband to have even a few minutes to collect myself, give thanks, and get clear about my day.
Do not sleep on these moments!
I used to do a full Ashtanga Yoga practice as my morning ritual, a routine that lasted almost two hours with set up and break down. A combination of motherhood, covid, and revelations about the Ashtanga yoga founder changed that. Covid specifically caused me and many yoga practitioners and teachers I know to question and reconfigure our practices. What is the right morning practice and when is the time to change it? These are not easy questions by any means. They require thought as does anything we put our time and focus to.
Discipline is important as is sticking to a practice.
Yoga can teach us about discipline. Discipline is an important part of our evolution and can teach us about false perceptions of our limits and the heights we can reach. It can also be destructive when it pushes us too far and causes us to distrust important messages from our bodies. When is the time to give up on a practice that’s been beneficial? That’s a question only you can answer, but I’ll give you some hints to look for.
It may be time to switch up your practice if:
- Your life has had a dramatic shift.
- You’ve tried adapting it and you still don’t feel you are growing.
- You are clear that it isn’t for lack of discipline or an inner block around something in your practice you don’t want to face.
If you have changed some small things but even that won’t do it. Maybe you need a bigger change in your morning routine or yoga practice.
The essential question to ask yourself is what you are hoping to gain from your practice.
There are many different reasons folks practice yoga or other centering morning rituals. Ideas of why you may be practicing include: comfort, stress relief, connection to something bigger, the doctor said so, stretching, peace, creativity, evolution, inner knowledge, prayer, awakening, excellence, better at the job, nicer human, healthier, stronger, focused, etc
Different rituals provide different results so first decide what you are practicing for. From there you can figure out if you need meditation, yoga asana, pranayama, journaling, silence and stillness, stretching, prayer, nature, cold shower, morning pages, or other practices. You may need ten minutes or two hours to get the results you wish. It all depends. Just keep in touch with something.
On the last episode of the Beyond Trauma podcast, Michelle Casandra Johnson and I talk about morning rituals and how these changing times are calling us towards new practices.
Take a listen HERE.
by Lara Land | Nov 14, 2022 | COACHING, COMMUNITY, LAND BLOG, LARA LAND, Self Improvement
As I’ve been interviewing folks for the Beyond Trauma Podcast, certain topics have come up again and again, reminding me that we are being called at this time to work with them. They leave something to be explored. Grief is one of those very present topics today. Many of my guests have referenced the grieving process and each time it has struck me as an important and timely topic.
Have you been grieving lately?
Many people experienced a lot of loss in the last years, not just in terms of people, but of the life they were leading and the future they imagined. And yet, no time, support, or roadmap was given to hold that grief. Most were forced back to work, many clocking way more hours than pre-pandemic with no breaks between meetings or mindless commutes.
What happens when you lose a life you never got to live?
Folks in war zones and regions struck by climate disasters face this trauma daily. We’ve experience this trauma also as whole industries have been destroyed and neighborhoods uprooted. We need time to grieve what was lost, our old restaurants, neighbors. So much has changed.
How much time and resources are given to folks to be in the grieving process is not the same for everyone. We favor minimizing the impact of our losses in favor of maximizing production, especially when losses occur in marganalized communities. If a person lost is not a family member why can’t the grief be just as bad? It can, but we don’t make room for it.
Many of us are afraid to feel. We worry that opening the space for sadness would leave us overcome and nonfunctional. Instead we armor up and become cold and cruel. We don’t know ourselves and each other because what we won’t look at in our own bodies we will not allow another.
There’s another way. Being together in our sadness is powerful and necessary. It’s not easy, but it’s the most healing and transformative work we can do. Now is the time to check into your grief and see what it wants to be telling you. Here’s one way to do it:
Find a quiet place and some stillness. Place both hands on your heart and let the muscles of your chest soften. Allow any realizations to come. Notice if you want to clench up, move away or distract yourself and instead return to the feelings. Stay for ten minutes in quiet and then journal anything you discovered.
This week on the Beyond Trauma Podcast, Michelle Casandra Johnson and I discuss grief as well as a number of other timely topics related to traumatic stress. Take a listen HERE
by jimmycrow | Nov 7, 2022 | AUDIO PAGES, COACHING, LAND BLOG, LARA LAND
Going off to college is considered by most to be one of the most exciting and liberating times in their lives. It is infused with possibility and potential. What many don’t realize is that it is also a place where there is a large occurrence of sexual trauma. The stats are as high as 26% of women, 23% of transgender or nonbinary folks, and nearly 7% of men.
Even with rates that high, most colleges do not have the services and resources to support survivors, many of whom are not comfortable in talk therapy.
Zahabiyah Nagasaki has made it her mission to change that. Her eight-week program, Transcending Sexual Trauma Through Yoga spans colleges and universities nationwide and is often the first place survivors go to for support on their college campuses. It’s trauma-informed yoga at its best. In her classes emotions are welcome and the space is safe (as possible), empowering, and communal.
Her knowledge and experience are especially important for trauma-informed yoga teachers. She gives great tips for how to hold space, use fantastically heartfelt and original trauma-informed invitational language, and how to invite students into yoga practice which balances energy.
Her ability to break through college campus culture and bureaucracy to get these programs implemented is truly inspiring which you will note especially as you listen to and experience her soft, joyful voice and demeaner. It’s a testament to a trauma-informed way of being.
I hope you will take a listen to her story on the Beyond Trauma Podcast on iTunes or Spotify or wherever you get your podcasts and you will surely benefit from her wisdom.
by Lara Land | Oct 24, 2022 | COACHING, LAND BLOG, LARA LAND, Self Improvement
In 2011 I opened Land Yoga, a yoga studio in Harlem a historically black community which I was living in. Then a few years later I formed nonprofit Three and a half acres Yoga to help me bring the practice of yoga to folks in the Harlem community who wouldn’t necessarily feel comfortable coming to my yoga studio. We’ve been training yoga teachers in trauma sensitivity and placing them in partnerships all over Harlem, Upper Manhattan, and the Washington D.C. area since 2015. Recently I was invited to Louisville, Kentucky to train yoga teachers there in trauma sensitive yoga and share my experience bringing yoga to trauma survivors. Here’s some of what I had to say at that training:
Very well-meaning white yoga teachers often want to bring yoga to folks they perceive as “under-resourced” and suffering from trauma, aka low-income black-bodied people. They come to me asking how to do so and/or why they don’t get folks turning out for their trauma-sensitive yoga classes when they are offered.
Here are some reasons why and some things you can do about it.
- You are not safe. White women have a long history of and still are causing harm to black bodied people. Trauma sensitive yoga is about reminding people of their agency but there is no experience of agency when one doesn’t first experience safety. You can’t bring a feeling of safety in a white body, maybe ever and definitely without a ton of work.
If black neighborhoods are really where you really want to bring yoga, start first by living in, working in, and serving in those neighborhoods in other ways. Build relationships, prove your consistency and dedication and listen and learn about what’s really needed and how you might be most helpful.
Don’t become a yoga missionary!
- It’s hard to hear as yoga lovers and teachers, but yoga may not be someone’s first or second or third priority. Yes, we know the practice can change lives, but so can job opportunities, access to healthy food, and resources schools. You are not necessarily what’s needed first or at this time, but you may be able to partner with community organizations offering those kind of resources to see how yoga, breath work, meditation and mindfulness practices might help them to achieve their goals and perhaps even keep their team from burn out.
Back the people already doing great work!
If I could go back in time, I’d take this lesson with me because it’s so true and valuable. There are probably folks already offering yoga in the communities you wish to reach. How can you support them? Back them? Throw resources behind them, and learn from them about what is needed. That’s true helping.
- Deal with white trauma. White bodies carry trauma from surviving traumatic events and from participating in the oppression of black and brown bodied people. Consider where in your own white neighborhoods yoga could be a helpful tool for waking people up to the ways they are causing harm. Could you get access to political spaces and decision makers and help them make better decisions? Could you do what we did with Three and a Half Acres yoga and get yoga to the police?
This avenue of using trauma-sensitive yoga to make systematic change, open eyes, and build white folks’ capacity for being in conversation about race, is where yoga is needed. White people need to be bringing the conversation and experience of yoga to a place that helps us release our need for power over, teaches us about security and enoughness, and guides us to share resources so we can all have a more equitable future.
If you are a yoga interested in learning more about how you can do this, check out the next trauma-sensitive yoga teachers training at Three and a Half Acres Yoga where applications are now open. Non teachers can help support our work with any level of donation!
by Lara Land | Oct 17, 2022 | LAND BLOG, LARA LAND, Self Improvement
How a new kind of affirmation made a difference for D’Angela.
*Trigger Warning
D’Angela Albery was born into the cycle of trauma. As a child she witnessed and was the victim of physical, emotional, and sexual abuse that began while she was in the womb. Never experiencing anything else, abuse was normal to her and she didn’t know that there could be another way. Yet, despite a campaign to make her feel worthless and trapped something inside of her told her to escape.
The story of D’Angela’s flee from her childhood home and subsequent detachment from her abusive partner is detailed in the latest episode of The Beyond Trauma Podcast. She shares the people and techniques which allowed her to understand her worth and break the cycle of trauma for her three small children.
One of those is using “What If” affirmations. When as a trauma survivor, speaking an affirmation was too much for D’Angela to believe in, she added the words “what if” to the beginning and she could start to imagine a different life.
Try it now:
What if I am smart?
What if I am worthy?
What if I am enough?
D’Angela is not just a trauma survivor. She is now a speaker, a coach, a trauma-sensitive yoga teacher and the program director at Three and a Half Acres Yoga. She is a true inspiration to all trauma survivors. Listen to her full story on iTunes or Spotify and get trained like her to be a trauma-sensitive yoga teacher this December at Three and a Half Acres trauma-sensitive yoga teacher training!
Highlight- trauma, trauma survivor, trauma-sensitive yoga, trauma-sensitive yoga teacher training, affirmations
by Lara Land | Oct 10, 2022 | LAND BLOG, LARA LAND, Self Improvement
Three and a Half Acres Yoga is a nonprofit I founded in 2015. We broaden access to yoga, breathing and mindfulness techniques, focusing on communities who have experienced trauma. Our classes and training support individuals and teachers alike in recognizing their power for positive change. We believe every yoga teacher needs training in trauma sensitivity and that everyone deserves access to a yoga experience, free of harm, regardless of age, race, gender, sexual orientation, ability or class.
Our 20-hour virtual Trauma-informed Yoga Teacher Training (TIYTT), designed for 200+ hours certified yoga teachers, is back this December featuring Lara Land, Nikki Walker, and Jaime Brown, along with two NEW instructors who are experts in their fields, Ali Seidenstein and Tristan Katz.
We cover:
- How to define and look for trauma
- What happens to the mind/body system during and after a traumatic event
- The ways in which yoga can regulate the nervous system
- Specific practices for grounding, awakening awareness, and centering
- Common trauma triggers and how to avoid them
- Ways to reframe your teaching to increase accessibility
- How to teach yoga from a chair
- Room set up and teaching in unconventional yoga spaces
- Mindfulness and self care for the trauma informed yoga teacher and why that is important
- Self knowledge and awareness and privilege in the yoga room
We are so proud of this amazing lineup of instructors which is why we’re offering a full overview on each instructor as well as what you can expect from their sessions below:
Our 20-hour virtual Trauma-informed Yoga Teacher Training (TIYTT), designed for 200+ hours certified yoga teachers, is back this December featuring Lara Land, Nikki Walker, and Jaime Brown, along with two NEW instructors who are experts in their fields, Ali Seidenstein and Tristan Katz.
We are so proud of this amazing lineup of instructors which is why we’re offering a full overview on each instructor as well as what you can expect from their sessions below:
Lara Land
Lara Land is the Founder and Executive Director at Three and a Half Acres Yoga (THAY) and a Level 2 authorized Ashtanga Yoga teacher with 2 decades of yoga experience. She has worked all over the world teaching yoga and mindful living and developing programs to heal and empower.
In 2008-2009, Lara spent three months in post-genocide Rwanda bringing yoga as healing to survivors and from there went to India where she worked with HIV positive children bringing yoga and meditation to their treatment room. In June 2011, Lara opened Land Yoga, a ground floor Yoga, Arts, & Wellness Center in the heart of Harlem. Through Land, she developed programs such as Harlem Earth Day, SOULFest NYC, and Women Who Wow, landing her recognition in The Wall Street Journal, The Daily News, and on Fox5.
About Lara’s Session
Lara is the Lead Instructor of THAY’s TIYTT Program. In this training she delves into the causes of trauma and its impact on our bodies, the brain science around physiological regulation, and how we can soften the influence of trauma through embodied practices. Lara helps yoga teachers consider their definition of yoga and how they can share it with others in a safer way starting with room set up and continuing through savasana and everything in between. Lara will also talk about self care for yoga teachers, mindfulness and how to avoid burn out.
Follow Lara on Instagram
@laralandyoga.
Nikki Walker
Nikki Walker has been a THAY Trauma-informed Yoga Teacher since June 2018 and is also certified in Kundalini Yoga. Nikki, spiritual name Charan Kavita Kaur teaches at The Bridge, TOP Goddard Riverside, New Beginnings, and Thrive for Life. Teaching trauma sensitive yoga always inspires and deepens her love for yoga.
About Nikki’s Session
Description of Healing with Naad & Laughter: Healing with Naad and Laughter introduces yogis to some healing teachings of Naad (sound current from everyone’s divine body) and the healing power of laughter. Nikki believes that bringing the power of the mind, body, and the breath can truly change the world, especially if you’re ready for the journey.
Follow Nikki on Instagram
@nikkiwalker8277.
Jaime Brown
Jaime Brown (she/her/hers) is a lifelong learner, Diversity, Equity, Accessibility, and Inclusion (DEAI) practitioner, and wellness advocate. Choosing to focus on her physical wellness, Jaime became a Registered Yoga Teacher in August 2019. Jaime has 300+ hours of yoga training, ranging from yoga sculpt to trauma-informed practices. Jaime completed the THAY training virtually in May 2020. Outside of yoga, Jaime works as a DEI Lead in NC local government and is an Adjunct Instructor at Georgetown University. She is also a new mother of a baby boy born in January 2022 and an MBA student.
About Jaime’s Session
Participants should expect to learn Diversity, Equity, and Inclusion (DEI) fundamentals and how to incorporate inclusive practices as well as balance, energy, and vibes.
Follow Jaime on Instagram
@withjaime_.
Ali Seidenstein
Ali Seidenstein is a yoga teacher with almost 20 years of experience. She brings with her an abundance of knowledge through both her MD and PhD studies as well as her time living and studying in India for 3 years.
Previously, Ali was a faculty at NYU in the Biomolecular Engineering program where she remains a premedical advisor. Ali’s PhD thesis with Dr. Brad Aouizerat at the Bluestone Clinic at NYU focuses on epigenetics, particular gene expression changes in response to trauma and PTSD. She is currently applying for residency in Orthopaedic Surgery. Ali holds a BS in neuroscience, an MS in molecular biology, and is the founder of the nonprofit organization, Kids Who Care, Inc., wielding over 20 years experience in advocacy and leadership.
About Ali’s Session
Ali’s lecture focuses on epigenetics and how our experiences can change our physiology. The session discusses the role that trauma and PTSD can have on a cellular and neurological level. Additionally, how through understanding these changes we can start to take action to positively influence these aspects. Utilizing these resources we will explore practices that when done even five minutes at a time can facilitate our ability to return to our body.
Follow Ali on Instagram
@ahseidenstein
Tristan Katz
Tristan Katz (they/them) is a writer, digital strategist, and equity-inclusion facilitator who specializes in education and consulting centered around queer identity and trans awareness with an anti-oppression and intersectional lens, along with justice-focused marketing programs for yoga and wellness professionals.
Tristan was named one of Yoga Journal’s 2021 Game Changers and they were awarded the Reclamation Ventures grant in Spring 2021 to expand their offerings and dedicate time to writing their first book, title forthcoming. Through their podcast, articles, digital resources, and workshops, Tristan supports those who seek to grow their work while staying aligned with the practices of equity, justice, and inclusivity.
About Tristan’s Session
In this workshop, we’ll explore awareness around 2SLGBTQIA (and especially trans) identity and language as a vital component for creating safer spaces, why our individual and collective healing is tied to breaking down cis-hetero norms, and how yoga teachers and space-holders can practice inclusivity and allyship with the 2SLGBTQIA+ community. This session will include an exploration of terminology, pronoun considerations, what to do when you mess up, and more.
Follow Tristan on Instagram
@tristankatzcreative
Join us on Saturday, December 3, 2022 and Sunday, December 4, 2022.
Yoga teachers who graduate from our program gain access to our network of over 140 trauma-informed trained yoga instructors, volunteerships and potential for paid yoga teacher positions at THAY’s notable partner organizations and nonprofits, and educational and professional development opportunities including subscription to THAY’s graduate membership program.
We are also offering a limited amount of scholarships to teachers who need financial assistance. Eligible yoga teachers would gain full access to this training at no cost.
*Scholarship applications are due on Friday, November 4, 2022.
Our scholarship opportunities are made possible thanks to our generous funders including the West Harlem Development Corporation and lululemon Here to Be. you can expect from their sessions below:
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