Sometimes in life we can feel a little lost and misguided, and it can seem like nothing good is ever happening. It can be easy to feel very overwhelmed and powerless when times like these come around, and we can get stuck in bad moods and bad habits.
This is why it's so important to take on healthy habits to nourish your mind and body, to help you get out of bad situations and overall make your life a lot easier in the day-to-day.
Here are some of the best ways to nourish your mind and body:
Clear out the clutter
Sometimes, we need a good old purge to let go of things or people that no we no longer hold value. It might be time to let go of things, not just physically but emotionally too. You’ll be left with the people and things that make you feel happiest and loved. Try to clear out clothes that you don’t wear or that don’t fit you; friends or people in your life that aren’t supportive or kind towards you; anything that might be getting in the way of you living a healthy life.
Breathing exercises
We all breathe all day every day whether we think about it or not. But take some time to consciously breathe and reap some great physical and mental benefits. Conscious breathing can release toxins, improve muscle strength and boost your immune system, as well as help you focus and feel less stressed. Inhale through your nose deeply and out through your mouth, expanding your belly. Try to hold each breath for a few seconds before exhaling.
Go out in nature
The outdoor world can help you to relax, de-stressed and nourish your soul. Go for a walk amongst trees, grass, flowers and wildlife and take in all the nature - the sights, sounds and smells. Sunshine is also a great way to boost your vitamin levels and make you feel relaxed. If you live in a city, maybe get a few houseplants to reap some of the benefits of nature at home. Nurturing and growing a small piece of nature can help you to feel less stressed and feel nourished.
Eat well
Eating clean can help you to boost energy and stay healthy. Processed foods can contain a multitude of bad ingredients, but eating some real food can help to nourish your body. Fruits and vegetables can help you to feel and look good, inside and out. Try to avoid sugar and also drink more water - it can flush out your toxins, and keep you hydrated.
Work out regularly
Nourishing yourself includes doing activities that engage your mind and body. Working out is a great way to do both at the same time. And there is always a type of exercise to meet your fitness levels.
Exercise regularly
Nourishing your soul is about including activities that engage the mind and body. Exercise is a great way of enjoying all these at the same time. The great part about exercise is that there is an activity available for someone at literally every level of fitness and capability. The important thing is staying consistent, so don’t go overboard to start. Starting small and building up is a great way to build good habits, as well as choosing something that you really enjoy doing.
Spending time with people who support you
Surrounding yourself with positive people who make you happy is essential for living a nourished life. A lot of the time in life, we want to feel heard and loved, no matter what. Hanging on to those people in your life who make you feel that way will help you feel safe and supported.
Meditation
Living in the moment is a great way to feel grounded and secure, so taking a few moments to meditate and experience the present will make you feel happier and nourished. Try and let go of any thoughts, and let your mind and body become still. The more often you meditate, the more relaxed and present in your day-to-day life you will feel
Read more
Getting out of your own head a little and reading a book can be a great way to feel relaxed. Turning off devices and reading something can help you to escape a little and have time to yourself. Books with a positive and motivational message can also help you to feel inspired to make positive changes - try to avoid anything with violence or negative messaging as this can make you feel more stressed.
Journaling
Writing down your thoughts and feelings is a great way to get them out of your head and feel clearer. It can be a form of therapy, and you can dedicate as much or as little time to it as you want. Pouring out your feelings and thoughts on paper can help them feel more real, and can help you to problem solve anything that's going wrong with your life. Try to write every day and see what just comes out.
Giving back to others
Giving back to other people is a great way to feel nourished in your soul. There are so many ways you can do this, with your time, energy or money! There are so many charities to choose from, and you can always set up your own if there’s a specific cause you want to give to! Find something that works with your schedule so you can keep up the commitment, and try to utilize skills you already have.
By Amy Cavill
As you already know I absolutely adore seasonal food, but the season in Estonia is extremely short. Luckily we still have super nice autumn and I can even still pick fresh tomatoes from my balcony garden, but I know that the niceness is going to be over soon. The recipe I share with you today utilizes the best Estonian beetroots, but the even better news is that you can make the pasta with the same beetroot powder that I used as it is available on Amazon. I rarely advertise anything even in Estonia, but this beetroot flour is the next level, so if you get a chance – check it out. Enough with the promo and back to the recipe.
Homemade pasta. Sounds like something super complicated, but it really is not. Especially in case, you happen to own a pasta machine. But even if you don’t it is not a deal breaker as you can use a rolling pin to work the dough. It might not be as smooth and thin as with the pasta machine but who cares – you just made pasta from scratch so it will taste amazing either way! And look at this nice deep purple color! I always find that with fresh pasta it is best to keep things simple, so I just served it with beetroot cubes (I used the leftover roasted beetroot) lightly fried in butter, crispy sage, and toasted sunflower seeds, and didn’t feel it would need anything extra.
Pro tip – if you can get your hands on other powdered vegetables – carrots or spinach, for example, you can also create pasta in other colors using the same base recipe.
Beetroot Pasta
Cooking time: 1 hour, most of this is waiting time
Serves: amounts are given for 1 person, but super easy to double or triple the recipe
Pasta:
½ cup durum flour + more for rolling
1 tbsp beetroot powder
1 medium egg (always free range, please!)
½ tsp extra virgin olive oil
A dash of salt
To serve:
1 tbsp of butter (or substitute with olive oil)
10 fresh sage leaves
½ cup boiled or roasted beetroot
½ tsp lemon juice
1 tbsp toasted sunflower seeds
Instructions:
Mix the durum flour, beetroot powder, and salt in a food processor. Add in lightly beaten egg + olive oil, and pulse until a ball of dough starts to form. If the dough feels super dry you might need to add up to 1 tsp of water.
Once the dough starts to come together transfer it to the work surface and knead until you have a strong but smooth ball of dough. Wrap it in cling film and leave it to rest for at least 30 minutes.
In the meantime, toast the sunflower seeds on a dry pan and cut the beetroot into small cubes.
If you have the pasta machine, start rolling the dough through the widest level 3-4 times to make it smooth. Then decrease the width and put the dough through the machine 2 times with each thickness. Go as thin as you wish (my machine has 6 levels and I stop at 2).
If you don’t have a pasta machine, just do your best with the rolling pin (or wine bottle) and go as thin as you can.
Cut the pasta into strips. You can also do this with the pasta machine or just hand-cut the ribbons.
Once you are about 10 minutes away from serving, heat the pan with butter or oil and fry the sage leaves until they are nice and crispy. Remove the leaves from the pan and add the beetroot cubes and lemon juice.
Bring a pot of water to boil and salt it heavily. Cook the pasta for 2-3 minutes until al dente.
Transfer the freshly cooked pasta to the pan with the beetroot and mix gently.
Transfer to a serving bowl and sprinkle the seeds and fried sage on top.
By Kadri Raig
Kadri is a food blogger and yoga teacher from Estonia. She loves to spend time in the kitchen, but most of her recipes are simple and don’t take more than 20 minutes of active cooking time. She thinks that everybody can find time to cook healthy food at home, it is just a question of planning. "I work in an office full time, teach yoga 7-8 hours a week and write a blog. So if I manage to cook most of my meals, then so do you!" Connect with Kadri and enjoy many more of her delicious healthy recipes on her website here: www.kahvliga.ee.
There sometimes can be a stigma to doing things alone. Going out for dinner or catching a movie, you can sometimes feel like people are watching you or judging you for being anti-social or lonely. But that is totally wrong! Spending time by yourself is really important - after all, the relationship you have with yourself is the most important and long lasting one you’ll have in your life. Having more me time has benefits like increased productivity, happiness, empathy and gratitude. It doesn't matter how you do it, but here’s some of the benefits of me-time.
It Helps Clear Your Mind
In today’s modern world it's really easy to suffer from information overload and feel overwhelmed. A great way to reset your head, and get organized with your thoughts and feelings is to have a little time out from the outside world. Spending time alone gives you a great opportunity to reflect and prioritize the things in your life. Time alone with your thoughts can give you a clear perspective of things going on, and you’ll ultimately be able to focus better.
You’ll Know Yourself Better
Having some "me time" will help you to know yourself and learn more about yourself. Spending time with yourself helps you to get a different perspective on your thoughts and feelings, and you can think about how and why you react in certain ways to different situations in your life. Without the distractions of anyone else, you can spend time getting a sense of who you are - you might be surprised by what you find out!
You’ll Become More Independent
While spending time with yourself can help you appreciate your own company more. It also helps to teach you that you don’t need others as much as you thought you did. This doesn’t mean that you need to cut everyone out of your life! Rather, you might realize that you don’t rely on others' company as often as you might have done in the past, and your happiness doesn’t depend on other people. So enjoy your own company from time to time!
You'll Be Less Lonely
Realizing that you’re content with your own company will give you the advantage of being able to be alone without feeling too lonely. It's okay to feel lonely sometimes, but too much of it can lead to you feeling sad and down. Embracing being alone can help you to enjoy it, without feeling negative.
You’ll Get a Boost of Creativity
Creative types often spend time alone to finish and dedicate themselves to their work, often leading to amazing results! Time alone gets you away from the distraction of life and other people, and gives your mind a chance to think. Your creative side will come and flourish, even if it is just getting your day to day job done.
You’ll Become More Authentic
When you take time to yourself to get to know yourself better, you might realize that you're more comfortable in your own skin, and you’re being yourself rather than who you think you should be. By listening to yourself and thinking about who you are and who you want to be, you’ll become more honest with yourself and in turn, develop your personality.
Life Will Be Easier
Some simple pleasures in life align with being alone. Sitting and reading a good book or watching a movie, eating your favorite meal, you can spend hours by yourself and have a great time, without constantly having to be surrounded by people and engaging with them. Me time will make your life easier as you don’t need to worry about scheduling plans to keep yourself occupied and busy.
Reduce Stress
If you never have time to yourself, you’ll begin to feel tired, run down and burnt out. Being busy and under pressure all the time can increase your stress levels and lead to burnout. Taking time alone to unwind, and recharge can reduce your stress levels.
Increase Productivity
A constant to-do list in your brain and working from rise to rest can be very unhealthy for you. Your brain wasn’t built to focus 100% of the time. You need to take breaks to help you stay productive. Taking time out to do something you enjoy by yourself can refresh your mind and actually make you more productive.
Help Problem Solving
If you force yourself to focus on completing a task or solving a problem and you’re not getting anywhere - taking some me time can help. Having a time out and being by yourself can help you relax and reduce the pressure you put on your brain. You might find that you get to a solution without even thinking about it!
If you want to take some time out for yourself - this week's classes give you some time to get into the flow and let go. Whether you need to just move your body, wind down from a run, or sweat, you'll get what you need with this week's variety of classes!
Who is in the mood to mix things up? If you feel like you’ve fallen into the same-old, same-old mindset, it’s time to shake off your usual routine before you fall into a yoga rut.
Our bodies and minds and hearts thrive on stimulation. Challenging yourself to do something different is the best way to maintain a fresh perspective on life. Physically, we can injure ourselves if we are repeating the same activities day after day. By trying different classes, you can avoid injuries caused by repetitive stress. Your mind can shift into auto-pilot with the same practices too and that’s a recipe for becoming stagnant.
Change is good for you so this week, we’re offering four varied classes designed to give you a fresh experience and encourage you to find your flow. "Flow, also known as the zone, is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity." In other words, you are simply enjoying “being” instead of “doing.”
When we enter that flow state, we are living in the present moment, and we can filter out external distractions. No more dwelling on the past and no more worrying about the future––we are simply existing as one with the world around us. And when we live in the now, we are free to experience our feelings and thoughts fully. When we focus on connecting our breath to our movement, we can expand our prana or life force energy and get energized or relaxed, depending upon the technique.
Our yoga “high” is a quality beyond the tangible physical benefits of flexibility, balance, and strength. It’s a feeling we can’t necessarily pinpoint, but we know we love feeling happier and more peaceful.
This week's classes give you some time to get into the flow and let go. Try all these classes and feel more alert, alive, and vibrant!
Ali Duncan - Switch Flow
Dave Farmar - Power Yoga 3 with Dave Farmar
Alex Cordoba - Becoming Unbound
One of our most talked about recipes of all time is our Curried Carrot Soup. It’s a big hit especially during Purification weekends when we recommend consuming only veggies and fruits with a small amount of oil for added flavor and healthy fat.
Purification is all about allowing your digestive system to rest so that the other organs and systems in your body can also heal and be rejuvenated. It’s also a way to fill your body with living enzymes, which we like to call the spark plugs of the body. Enzymes are the catalysts for just about every action the body does. Needless to say, they’re pretty important to our health!
The good news is you don’t need to be on a cleanse or a purifying weekend in order to get these benefits – you can start right now by trying our new Chilled Cantaloupe Soup!
It’s the perfect mix between the sweet and juicy fruits and the savory depth of onions and herbs.
Plus there are a million ways to enjoy it. It would make a delightful breakfast, lunch, or dinner, just be sure to enjoy it alone on an empty stomach so as to stay with food combining principles.
Like all our recipes, this soup is delicious and good for you! The antioxidants found in fresh melon and stone fruit (that’s a fancy name for fruits containing pits) are, like most perfectly ripe fruit, among the highest we can find.
Cantaloupe is 30 times higher than oranges in beta-carotene and its vitamin C levels top the charts too.
Shallots and coconut oil are both blood sugar stabilizing and also antibacterial. Even the herbs sprinkled on top support immunity!
Although summer might not be the typical time to catch a cold, eating this soup can help ward off any out-of-season sniffles and help strengthen your immune system for the coming months ahead.
Enjoy the soup!
Chilled Cantaloupe Soup
Yield: 3 cups
Ingredients:
1 TB. coconut oil ¼ cup shallots (about 1 shallot), minced 1 medium cantaloupe, peeled, seeded, and chopped 2 nectarines or peaches, peeled, pitted, and chopped 1 TB. rice or white wine vinegar 1 TB. lemon juice 1 tsp. fresh ginger, minced ¼ tsp. sea salt Fresh dill, chopped (optional) Fresh mint, chopped (optional) Fresh basil, chopped (optional)
Directions:
In a small saucepan over medium heat, warm coconut oil. Add shallot, and sauté for about 2 minutes or until tender. Remove from heat and let cool for a few minutes.
Meanwhile, in a high-speed blender or a food processor fitted with an S-blade, blend the cantaloupe and nectarines or peaches until creamy. Add vinegar, lemon juice, ginger, and sea salt. Blend until well mixed. Using a spatula, scrape the coconut oil and shallots into the blender, use the spatula to push the contents down, and blend for another 30 seconds.
Refrigerate for at least 30 minutes and serve chilled with a fresh herb garnish.
Store soup in the refrigerator for up to 3 days or in freezer for 2 months. Thaw in refrigerator and re-blend before serving.
Jo Schaalman and Jules Peláez are co-authors of two books The Conscious Cleanse: Lose Weight, Heal Your Body and Transform Your Life in 14 Days, a best-selling, step-by-step guide to help you live your most vibrant life and their brand new The Conscious Cleanse Cookbook! Together they’ve led thousands of people through their online supported cleanse through their accessible and light-hearted approach. They’ve been dubbed “the real deal” by founder and chief creative director Bobbi Brown, of Bobbi Brown Cosmetics, beauty editor of the TODAY show.
Your throat chakra is the center of communication, where you express yourself and truth. It is associated with ether. Physically, it is connected with your throat region. It is related to being honest and expressing yourself.
When your throat chakra is out of balance, it can physically result in any issues with the throat or thyroid, and motionally with dishonesty, an inability to speak up - or to stop talking.
Someone who cannot stop talking, gossips, lies, and brings harm with their words has an overactive and out-of-balance throat chakra. Someone who cannot speak up for themselves has trouble initiating difficult conversations, or almost whispers as their normal speaking voice, and has an underactive and out-of-balance throat chakra.
A healthy throat chakra in an individual can lead to a healthy sense of self-expression, the ability to articulate and also listen, and ideal posture in the neck region. Someone who is confident in how they speak, honest and straightforward, can be honest, even when it's not easy, and show signs of a healthy throat chakra. One who brings more joy through their words is another example of someone with a powerful throat chakra.
Yoga is a fantastic way to connect with this energy center and bring it into balance. Here are some postures and classes that will help you enhance this powerful center of your body.
Poses for a Healthy Visshuda Chakra
Shoulderstand
Shoulderstand is a fantastic pose for Visshuda chakra. All of the energy in the body flows towards the throat chakra and excess stagnation flows out the back of the throat chakra.
Cobra
Cobra pose opens your heart and throat. You'll create spaciousness here, by holding this pose for several breaths and creating length between the bottom of your neck/throat and the base of your skull, which is a region where many of us carry tension.
Seated Spinal Twist
Twists rotate is the region of the head and neck. Your throat and neck get a nice rinse in this posture, physically and energetically. This posture in particular is connected to the Visshuda chakra and can help you let go of all of those unsaid things you might be carrying around energetically.
Wheel
Wheel pose opens several chakras in the body, and creates a deep opening in the throat chakra. Time spent in this pose lengthens the back of your neck and is a perfect counter-balance to too much time spent texting, driving, or on the computer.
Cat/Cow
Cat/Cow posture helps open your throat and the region of your neck. While this posture is usually done quickly, holding each part of this posture will help with a greater opening in the throat and neck.
Yoga is a path of self-improvement and self-discovery, where through practice and discipline, we can transform ourselves. Renowned ParaYoga founder and Tantra Yoga scholar Rod Stryker teaches, “We’re not transforming into something we aspire to,” he says. “We’re transforming into the very thing that we are innately: our best Self.”
We are all in different stages in our lives and our personal development is an individual process. Yoga gives us tools to shed the habits and patterns which may be holding us back from being our best selves. This week’s Yoga Alchemy Program with Mark Morford is a deep dive into your own personal physical, mental, and emotional metamorphosis.
What is alchemy and how does it relate to your yoga practice? Alchemy is an ancient tradition which attempted to transform lead to gold or silver and on a broader level, studied man’s relationship to the universe and how to harness the energy of the cosmos to live longer. Part of the scientific philosophy of alchemy sought to link the stars and the earth to give man tools for metamorphosis. Alchemy has often been viewed as part science and part magic––if ordinary metal could be transmuted into precious metal, what could alchemy do for humans?
Many renowned yoga philosophers compared hatha yoga to alchemy. “The siddha is a spiritual alchemist who works on and transmutes impure matter, the human body-mind, into pure gold, the immortal spiritual essence.” – Georg Feurstein, “The Yoga Tradition, Chapter 18: Yoga as Spiritual Alchemy: The Philosophy and Practice of Hatha Yoga.”
Yoga as alchemy is a process where through yoga asana, pranayama, meditation, and commitment to growth you can yield benefits and become your healthiest self. The physical practice is the entry point to deeper change in your mind and your heart. Yoga positively impacts your nervous system, your circulatory system, your digestive system, and strengthens your bones and muscles. If you’re ready to create profound improvements in your physical, mental, and emotional bodies, yoga can be your alchemic pathway to transformation.
Just like changing lead into gold is not an endeavor for one who isn’t determined, metamorphosizing into your brightest self takes significant effort. Mark Morford’s 8-class program requires dedication, discipline, and sweat. If you’re ready to put in the work to shed whatever is holding you back and boost your energy on every level, this program is for you.
Let me introduce the most common way I am cooking. I have an idea or too much of something at home waiting to be used up. So, I browse the web for a perfect recipe. I find several and then decide on one. Almost every time I decide that “this time I will be following the recipe to a t”. And almost every time I end up replacing half the ingredients, and changing the cooking time and ratios. This is what happened this time too. The base recipe is here, and I am sure it is delicious, but I have no way of telling for sure.
My version is definitely delicious and without knowing that the big part of the recipe is zucchini I don’t think anybody would understand. It is also a rather simple recipe that anybody could follow and does not require any cooking skills. And who doesn’t like chocolaty brownie-like muffins that are also relatively healthy?
Vegan Chocolate Zucchini Muffins
Cooking time: 40 minutes
Makes 24 tiny muffins
2 cups of grated zucchini (no need to squeeze out the excess water for this recipe)
½ cup peanut butter
1 tsp vanilla paste
1 cup oat flour
½ cup almond flour
2 tsp baking powder
½ cup unsweetened cocoa
½ cup brown sugar
½ cup tiny dark chocolate chips
A sprinkle of salt
Preheat the oven to 360F and line the mini muffin pan with liners.
In one bowl mix zucchini, peanut butter, and vanilla paste.
In another bowl mix all the dry ingredients except for chocolate chips.
Then mix the content of the two bowls.
Fill the muffin cups halfway, then add half of the chocolate chips and cover it with the rest of the batter. Sprinkle the rest of the chocolate chips on top.
Bake for 25 minutes. Enjoy and share with friends.
“Our life is shaped by our mind, for we become what we think.” - Buddha
The way that you start your day can determine how the rest of it unfolds. Getting up in the morning can be challenging, and finding ways to get motivated and excited for the hours ahead isn’t always easy. If this resonates with you, know that it’s completely normal and you're not alone. But there are ways to change the way you feel for the better. One of the most effective ways to bring the right energy into your morning routine for a calm, happy, and flowing day is through mindfulness.
What Is Mindfulness?
Mindfulness is a quality of awareness that recognizes the present moment, including thoughts, feelings, sensations, and perceptions. It brings us back to the present moment, as opposed to being stuck in thought loops about the past or the future. This calming awareness is a way to stay engaged in the here and now, as the grand observer, watching your thoughts and actions through neutral observation and releasing all anxiety, judgment, or criticism.
Bringing mindfulness into your morning routine can change your life. It can gently shift and lovingly adjust the way you think, feel, behave, view the world, and what you attract into your life. Mindfulness can assist in boosting your energy levels, minimize anxiety and depression, and help you feel centered and strong. It can also assist you in attracting more of what you truly want and need, enhance your positivity and creativity, increase your productivity, and bring your emotional reactivity down. All of this helps you to function from a place of wisdom rather than fear. It changes the way you make decisions and can actively shift the way your brain functions. This, in turn, can have a hugely positive effect on your memory, focus, and concentration.
There are so many different ways of introducing mindfulness into your morning routine, it is important to follow the routine that feels right for your needs. But for now, here are some suggestions on how to get started:
Get Enough Quality Sleep
First and foremost, it’s vital to allow yourself to get good quality sleep. The ability to allow mindfulness and conscious intention into our morning routines starts before you even get out of bed, by valuing your sleep. If you don’t have a strong foundation of healthy sleep, then it becomes very challenging to cultivate a mindful morning ritual.
Wake Up Early
Waking up earlier to incorporate a more mindful morning routine is a great way to move slowly through your morning ritual. Rushing is the opposite of being mindful. So, even though sometimes we feel like we could use those extra 30 minutes of shut-eye, sticking to your mindfulness ritual instead may bring you more energy and happiness throughout your day. Taking it slow as you prepare for the day puts you in a healthy and healing mindset for the day ahead. If you don't wake up early enough it's easy to get into a frantic, rushed state. You’ll take this frenetic feeling into the rest of your day, affecting everything you do.
Journaling is a healthy way for us to bring awareness to how we’re feeling and what emotional state we’re in. It’s a great way to start the day because it allows us to check in with ourselves, and write about anything we’re going through. If you’re experiencing emotional turmoil or going through a difficult time, getting it out on paper is hugely healing. Journaling is also a wonderful way to set intentions or goals for the day or to create a gratitude list.
Exercise
Practicing mindfulness through movement is a hugely powerful practice. This brings awareness to our bodies, breath, muscles, joints, posture, and any tension we might be holding on to. Everyone has a type of exercise that they love, whether it's yoga, running, walking, or anything else. Ensure that you exercise every morning and bring body awareness into your exercise routine. Doing any form of exercise, especially combined with conscious breath work, will have a hugely positive effect on your mood by releasing feel-good hormones. Start Stretching If exercise isn’t an option due to time, location, or physical restraints, then consider adding 10 minutes of stretching to your morning routine. It will help to wake up your muscles and get you in tune with how your body is feeling. Combine calming stretching with deep breathing and tuning into your body while you stretch. This awareness can carry you through the rest of your day.
If you are not used to meditating, don’t be afraid to try it. It may seem a bit daunting, but starting small and slow is the best way to introduce yourself to this incredibly healing practice. It’s such a fantastic way to bring awareness to your body, mind, heart, and emotional state. It’s super helpful in dealing with anxiety disorders, stress, and calming the nervous system. You don't have to jump into meditation for an hour a day if you aren't ready. Just taking 5 minutes in the morning to close your eyes, connect inwards, bring in some conscious breathing, and find a place of peace within yourself is all it takes to change your day.
Prepare a Healthy Breakfast
Starting the day with a nutritional breakfast full of vitamins and minerals that help you to be the most productive version of yourself is crucial. Your body needs fuel to function, and putting the right food into your body first thing in the morning is a great way to bring mindfulness into your morning. Practice mindful eating by closing your eyes and enjoying each bite. Bring your awareness to the different flavors, textures, and tastes.
Make Every Morning Mindful
Mindfulness is such a simple way of empowering yourself to create the day and life you want to lead. You can start by making small changes and work your way up to bigger ones as you go. Bringing a simple shift in your awareness, not rushing, and prioritizing your physical, mental, and emotional health are all wonderful ways to begin incorporating mindfulness into your morning ritual. Once you start doing this, the possibilities are endless.
By Donna Jefferson
Donna Jefferson is a writer, editor, and health and wellness enthusiast. Donna leads a fairly active lifestyle, and enjoys sweating it out at the gym or going on hikes with friends during her free time.
Never forget that rest is just as important as work!
Seasons are changing and the shifting hours of sunset and sunrise impact the quality of our sleep. And if like many of us, you’re busy juggling career and a personal life, sometimes it is tough to wind down from your adrenaline filled days. If you’re having a tougher time getting an excellent night’s sleep, you aren’t alone. By making some simple changes to your bedtime routine, you’ll be catching all your zzz’s in no time!
Sleep is essential for our well-being. We’ve all had those nights where we toss and turn, and we’re ruined the next day. Our brains are foggy, our appetites may be out of control, our mood can be cranky or depressed, and our bodies feel lethargic. Over time, sleep deprivation can cause more serious health issues so it’s important to have tools at your disposal when you find yourself staring at the ceiling at 3 a.m.
Certain yoga asanas and pranayama techniques can transform your restless, overactive mind and tense muscles. Passive gentle poses are the most effective ones to lower your blood pressure, soothe your nervous system, and relax your muscles. Balasana or child’s pose, stretches out tight muscles in your back while shifting your focus inward and away from external stimulation. Vipariti Karani, or Legs up the Wall pose is a supported inversion and taps into your parasympathetic nervous system, soothing your entire being. This week’s classes feature variations on these asanas and others to help you prepare for bed.
The way we breathe changes the way we feel. In addition to a gentle evening yoga routine, some simple pranayama or breathing techniques will make the difference between tossing and turning and restful sleep. Shallow, rapid breathing is a sign you’re in “fight or flight” mode and it’s important to slow down. If you need to relax, try Vishama Vritti or uneven breath fluctuations, specifically by extending your exhales twice as long as your inhales. So, inhale for a count of 4 and exhale for a count of 8, or whatever rhythm feels natural for you. To intensify the effect, retain the breath for a few counts in between, which will further relax you.
This week’s yoga classes are designed to help you relax and prepare you to sleep deeply. Sweet dreams!
Jackie Casal Mahrou - 20-Minute Bedtime Yoga
Shy Sayar - Therapeutic Yoga for Stress, Anxiety, & Insomnia
Rowdy Mermaid is a Colorado kombucha brand that’s sustainably sourced, herb-infused, and palatable for everyone (including toddlers!). Their beverages are all delicious, caffeine-free, and low-sugar, with added nutritional benefits from herbs and adaptogens.
We’ve been huge fans of Rowdy Mermaid for years! In fact, Jo used to teach Jamba in her first yoga classes over a decade ago. If you’ve been a part of the Conscious Cleanse community for a couple of years, you’ll probably recognize them from our Rowdy Mermaid Kombucha Sangria (which also pairs well with summer vibes).
We find that their Strawberry Tonic Kombucha pairs well with the blueberries in this recipe, but feel free to experiment with their other flavors.
If you try this recipe, let us know what you think! We love hearing from you.
With love and blueberry bliss,
The Conscious Cleanse Team
Blueberry Kombucha Pops
Yield: 6 popsicles
2 cups frozen blueberries 1 lime, squeezed ⅓ cup raw cashews 1 cup Rowdy Mermaid Strawberry Tonic Kombucha
In a high-speed blender place kombucha, frozen blueberries, lime juice, and cashews and blend until smooth. Pour mixture into popsicle molds placing a wooden stick into each (or follow the directions of your popsicle mold). Freeze until frozen, at least 8 hours.
Sanskrit is an ancient Indian language. It is similar to Latin in the sense that many modern languages have roots in Sanskrit, but it is not really spoken as a first language in modern times.
While many people are intimidated by yoga in general, they are more so because of words in a language with which they are not familiar. Sanskrit is an ancient language of India that today is spoken mostly by Hindu priests in religious ceremonies. Yoga studios are the other place where Sanskrit is most commonly used around the world in modern times.
You do not have to be fluent or know any Sanskrit to practice yoga or experience its benefits. However, if this aspect of yoga's history and lineage interests you, picking up on some common Sanskrit in yoga classes is a great bonus. It can be easier than you think to grow your Sanskrit vocabulary over time.
It is important to remember that yoga has a long history and lineage and acknowledging this through the use of Sanskrit is a fantastic way to do so. Yoga means ‘to yoke’ in Sanskrit.
Sanskrit is said to be a vibrational language, in which each word doesn’t just have a meaning, but also holds a unique vibration. Each Sanskrit word is believed to have its own consciousness, and hearing or pronouncing that word can connect you to that consciousness.
You’ll start to notice patterns in the language (like learning any other language) that will help you figure out pose names.
Here are some common Sanskrit prefixes in yoga, and how they show up in different poses: These are just a few to give you an idea of patterns of how similar words appear in multiple poses.
Example postures:
Ardha Uttanasana (Halfway Lift)
Ardha Matsyendrasana (Half Lord of the Fishes pose)
Urdhva Mukha Svanasana (Upward Facing Dog)
Urdhva Hastasana (Upward Salute pose)
Example poses:
Parivrtta Trikonasana (Revolved Triangle)
Parivrtta Ardha Chandrasana (Revolved Half Moon)
Utthita Hasta Padangustasana (Extended Big Toe pose)
Utthita Parsvakonasana (Extended Side Angle)
Supta Virasana (Reclined Hero's pose)
Supta Baddha Konasana (Reclined Bound Angle Pose)
Someday, everything will make perfect sense. So for now, laugh at the confusion, smile through the tears, be strong, and keep reminding yourself that everything happens for a reason. - John Mayer
Whether you’re in a phase of life where everything feels joyous or traumatic or somewhere in between, remind yourself that everything is temporary. The only universal constant is change. If we can learn to release attachments to feeling or being a certain way, we can find more peace when navigating times of loss and grief. We can also accept that “good times” don’t last forever.
Yoga teaches us that everything is temporary. Everything. Yoga also provides tools for us to tap into our own well of resiliency and inner power. Resilience means being able to bend and not break. Resilience means we do our best even in times of seemingly insurmountable challenges because we know we will move forward and enter brighter days.
Pain is inevitable but suffering is our attachment to that pain. We’re not saying life is easy breezy or making light of dark days, we’re simply reminding you that you’ve got a well of inner strength to tap into to cope. Learning not to identify and hold onto that pain forever is vital to recovery.
Resilience is defined as the capacity to recover quickly from difficulties. It’s also defined as the ability to bounce back into shape, to have elasticity, like a rubber band. With a regular yoga practice, we can become more physically resilient and resistant to injury and illness, and more emotionally and mentally resilient to manage grief and loss. Yoga can help you tap into your individual inner spirit, capable of handling even the unimaginable.
Asana, pranayama, and meditation are powerful practices that empower us to fortify our physical, emotional, and mental resilience. Mindfulness helps us recognize we can survive tough challenges and grow stronger from the experience. Of course, it’s not easy or simple but comfort exists in having a toolbox of practices which can help us cope.
This week's classes focus on using yoga to build resiliency. Whether you're processing grief, dealing with physical pain, or just want to feel brighter, you'll tap back into your center and your power to bounce back.
Shannon Paige - Meditation for Grief
Christen Bakken - Vinyasa Yoga: Rain and Rainbow
Michelle Marchildon - Relieve Your Back Pain
Kristen Boyle - Staying Power: Flow into Eka Pada Koundinyasana II
As with most of my recipes during summertime, even my cocktail is inspired by fresh local produce. Not grapefruit or tequila, obviously, but the super fresh honey that I got from my aunt. I don’t usually drink tequila, but I recently went to a restaurant where the bartender mixed a cocktail that matched all my desires perfectly and it was tequila-based, so figured I try my hand mixing a cocktail at home myself. And oh boy it was a success!
I’m not sure how I had never had Paloma before, somehow I never even thought about having a tequila-based cocktail instead of my usual favorite, gin. As I understand, Paloma is usually made with grapefruit soda, but this seems way too sweet for me, so a switch from soda to fresh juice, sparkling water, and runny honey seemed like a good idea. I think it is my favorite cocktail from now on for sure – so refreshing, not too sweet and just a delight.
In case you don’t have super fresh runny honey at hand, or wish to make the cocktail plant-based, feel free to replace it with agave syrup.
Honey Paloma
Serve: 1
Cooking time: 2 min
¾ oz tequila (or a non-alcoholic option like Lyre’s)
½ oz fresh liquid honey
The juice of 1 pink grapefruit
The juice of ½ lime
½ cup sparking water
Ice
Salt for the rim
Before you squeeze the juice out of the grapefruit, run a wedge along the rim of the serving glass, then dip the rim of the glass in salt. Set the serving glass aside.
Leave a wedge of grapefruit to garnish and juice the rest of the grapefruit and lime.
Mix all the ingredients except for the sparkling water well with ice until the drink is super cool (you can also shake if you have a shaker) and pour it into the serving glass.
Top with sparkling water and enjoy.
We’ve all experienced stress in our lives, when the unexpected happens and we can’t control it! That’s when our brains decide to send out stress hormones - the hormones which trigger our ‘fight or flight’ response. This can cause heart racing, quicker breathing and tense muscles. Our stress responses are designed to protect you in an emergency by getting your body ready to react quickly. But, when our stress responses are triggered too often, it can cause some serious health problems.
Stress is natural and is the body and minds way to react to life experiences - it happens to everyone! Work, family issues, everyday responsibilities, and life events can all trigger stress. In small, short-term situations, stress can actually help you. It can help you cope with serious situations. However, if your stress response does not stop and your stress levels stay elevated, it can take a toll on your body. Chronic stress is serious and can cause things like anxiety, depression, insomnia, and headaches. But it can also affect other areas of the body.
Your central nervous system is in charge of this flight or fight response. In your brain, the hypothalamus starts the stress response, signalling to your adrenal glands to release stress hormones - adrenaline and cortisol. These hormones can increase your heartbeat and send blood to the areas of your body that need it the most in an emergency - muscles, heart and other important organs. When the stress inducing thing has passed, your hypothalamus should signal systems to go back to normal. But with Chronic stress, these levels don’t go back to normal.
Stress can also affect your respiratory and cardiovascular systems. When you're feeling stressed, you usually breathe a lot faster - breathing distributes oxygen to your body. If this happens for too long, it can make it harder to breathe, especially if you suffer from things like asthma. Also, when you are under stress, your heart does pump blood faster. Stress hormones can cause blood vessels to constrict, moving oxygen to your muscles so you can take action - but this can raise blood pressure, increasing the risk of stroke or a heart attack.
Your digestive system is also affected by stress. When you experience stress, your liver produces more glucose to give you energy to respond. Chronic stress might mean your body can’t deal with the increase in glucose - increasing the risk of type 2 diabetes. This combined with a rush of hormones, increased breathing and increased heart rate can also cause things like heartburn and acid reflux - as well as increasing your risk of stomach ulcers. This can lead to nausea, vomiting and stomach ache.
Your muscles can tense up when the stress response is activated, and if you are constantly under stress, your muscles won’t get much of a chance to relax. Muscle tension can lead to symptoms like body aching, headaches, and neck pain, which can be hard to navigate your daily life around.
It’s needless to say that stress is exhausting for both the body and the mind. It’s normal to lose sexual desire when you're under stress. Actually, short-term stress can increase testosterone. However, if stress continues, your testosterone levels begin to drop. For men, this means issues with sperm production and impotence. It can also increase the risk of infection to the prostate. For women, stress hormones can mess with their menstrual cycle. You can experience issues with heavier, or irregular periods - and if you’re going through menopause it can increase the negative symptoms.
Finally, stress can stimulate your immune system. In the short term, stimulation can help you to avoid things like infections, and also help to heal any wounds. But, over a long period of time, stress can weaken your immune system and hinder your body's response to infections. If you suffer from chronic stress, you can be more susceptible to illnesses like colds, and increase the time it takes you to recover!
So, how do we reduce stress and avoid these health complications?
There are a few things that can help to reduce stress and recover quickly.
Deep breathing can help to calm the stress response. And the great thing about deep breathing is that you can do it anywhere - at work, on your commute, at home. Try to relax a specific muscle group while you breathe out. It's good to start from the top down, so focus on your jaw to start, then your shoulders, and so on until you feel calm.
Mindfulness can also help with stress. When you feel stressed, you're probably thinking about things in the past, or things in the future. Stress relief can be as easy as thinking about what you’re doing right now. Think about the sensations in your body, or what you can see, smell or feel.
Another great stress relief is to reframe things. Getting worked up usually doesn't help you at all - it can be helpful to think about a different perspective, as well as thinking about all the things that are going well in your life.
Finally - regular exercise can help to reduce your stress response. Endorphins are boosted when we work out, which can help to reduce overall stress and make you feel happier and calmer overall.
"Always remember you are braver than you believe, stronger than you seem, and smarter than you think." -Christopher Robin
Every time we step onto our yoga mat is an opportunity to create our own mindset. Whether we want to enhance a sense of positivity or shift from negative feelings weighing us down, yoga provides the tools to take charge of our personal well-being. Mindful breath and movement offer a powerful path to not just grow stronger and more flexible physically but to become calmer and more confident. Yoga helps remind us of just how wonderful we are!
When we create a stable physical practice, we are also creating a stable and calm mind. Yoga Sutra 2.46 Sthira Sukham Asanam is defined as the posture should be steady and comfortable. Steadiness is a quality of strength and grounded energy we can grow through our yoga practice. On the physical level, flexibility is important, but it needs to be partnered with building strength in our bones, muscles, and connective tissue. The same principle applies to embodying mental and emotional stability.
The first step in encouraging a calm, focused mind is stepping onto your mat and setting the intention to release distractions and cultivate quiet. Choose to slow down and hit the pause button on the rest of your day, just for a short time. Certain postures will help you tap into your own sense of inner peace. Balasana (Child’s Pose) is one of the best ways to shut out the rest of the world and savor your connection to the earth. Vrksasana (Tree Pose) requires a concentrated gaze and slow-controlled breathing to maintain balance. Change the way you move to change the way you feel.
This week's classes give us the tools to slow down, find our center, increase our strength, and connect to our power. Classes with a slower pace or an emphasis on strength and endurance over faster flows help you soothe your nervous system and tune into your inner strength. Take care of your mind and heart to become your most powerful self. Take a moment to decide how you want to feel and choose which class resonates most today!
Keith Allen - Strong & Slow Yoga 2
Jill Pedroza - Flow & Flight
Pradeep Teotia - Practice with Grace
Summer is in full swing here, and we hope you’re enjoying the warmer weather. You may be planning your menu for get-togethers with family or friends still. If so, we’re sharing this recipe with you in mind!
If you’re looking for a healthy but show-stopping centerpiece, we’ve got you covered. Our Herb Crusted Lamb Roast is perfect for your big dinner. Lamb is a cleanse-friendly alternative to beef or ham, plus the fresh herbs make it packed with rich flavor. Lamb is also a nutrient-dense meat; it’s a great source of protein, healthy fats, and iron. It’s also rich in essential B vitamins like B12 and B6, which promote a healthy nervous system, and zinc, which supports a healthy immune response.
We hope you enjoy this yummy lamb recipe!
With love and springtime joy,
Jo & Jules
Herb Crusted Lamb Roast
Yield: 8-10 servings
1 (4-5) pound boneless lamb roast, tied up with string 8 cloves garlic, peeled ¼ cup fresh mint 1 small bunch flat leaf parsley 4 TB. fresh rosemary 2 TB. lemon zest 1 tsp. sea salt 1 tsp. freshly ground pepper ¼ cup olive oil
Preheat the oven to 450 degrees F. Place the oven rack in the lower third of the oven so the lamb will sit in the middle of the oven.
In a food processor fitted with the S-blade add garlic, mint, parsley, rosemary, lemon zest, sea salt, pepper, and oil. Process until finely chopped. Season the lamb roast with a small amount of sea salt and pepper on all sides. Thoroughly coat the top and sides of the lamb with the herb mixture. Allow to sit at room temperature for 30 minutes to 1 hour.
Place the lamb in the bottom of a large roasting pan. Roast in the middle of the oven for 1 ¼ to 1 ½ hours, or until the internal temperature of the lamb is 135 degrees F (rare) or 145 degrees F (medium). Remove from the oven and put the lamb on a platter; cover tightly with aluminum foil. Allow the lamb to rest for about 20 minutes before slicing. Garnish with rosemary sprigs and lemon wedges if desired.
When you think of yoga, you might not necessarily think of it as a masculine activity. Calming music, oils, soft speaking - yoga has traditionally been seen as a more feminine activity, while men’s sports were seen as more extreme types of exercise.
But actually, there are very many powerful benefits of yoga for modern men that you can get from spending some time on the mat. We’ve listed the top ten here, to try and show you how a yoga practice can bring some positive change to your body and mind.
Increased Mobility
It’s fairly obvious, but the movements and stretching that you do during a yoga class can help your body become more flexible and mobile, which is a great way to counteract and balance other high-intensity workouts you may be doing.
In fact, many sports people, including professional footballers, rugby players, and even many Olympic athletes are including yoga in their training plans, to help balance out their exercise regimes and increase their mobility to improve overall performance.
Body Strength and Conditioning
A major myth buster here - yoga isn’t always so gentle or easy. Much like other types of exercise, you can adapt the duration and intensity to suit you from day to day. After you gain more and more experience, you might want to up the ante with your practice, or on rest days you might want something more low impact.
But to boost your strength and conditioning, flow styles like Vinyasa can have you feeling the effects for days - keep practicing and you’ll soon see results in the tone and length of your muscles.
Awareness of Your Body
While intense exercise can help to distract from discomfort or pain in other areas of your body, yoga actually encourages you to put your full attention on every movement and part of your body - to give you a bigger appreciation of every muscle, joint, and part of your body. You’ll gain knowledge on how your body works as a whole, and realize how to look after more overlooked muscles, such as those in your neck or feet - this can reduce imbalance and joint trouble.
Preventing Injury
If you've spent a lot of your time in your youth playing football, rugby, running or even weight training, then there is a high chance that you’ve developed and stretched certain muscles more than others, which might make you more inflexible in other areas - which can lead to injury. Yoga is the perfect way to address these imbalances and will help you avoid injury in the future.
Stress Reduction
Yoga can help to release a lot of physical tension - but also mental, which can be especially beneficial to men who may have a tendency to internalize stress and anxiety. Yoga can also reduce cortisol - the stress hormone in the body, which can reduce blood pressure, increase immunity and decrease inflammatory responses.
Aids Digestion
Yoga can help to improve your digestive health, and the more you practice, the more you’ll see the benefits. Twists and postures like this can help to massage your organs and help your digestive tract move.
Improved Brain Function
The triple whammy of focus, creative insight and productivity can be improved with time on the yoga mat. Just 20 minutes of yoga can help to stimulate brain function more than any kind of cardio exercise for the same time.
Moving the body through yoga can help to provide physical space and stir up energy. And then when we sit in meditation, we can settle that energy and feel quietness and stillness even deeper. This extra headspace can help us to make better decisions and increase productivity.
Improve Sleep
People who practice yoga can find that they experience better sleep, and find it easier to fall asleep in the first place. This can be attributed to the focus on breathing, which helps to improve your respiratory muscles, and to help fight against snoring and sleep apnea.
Improved Sex Life
A major benefit? A better sex life! Being stronger and more flexible can undoubtedly help in this area, as well as reducing anxiety and increasing body awareness and confidence. Additionally, it will increase the release of hormones around the body that boost arousal, and increase blood flow to the genitals.
In fact, men who practiced yoga for 12 weeks were found to have improved sexual function, measured by desire, sexual satisfaction, and orgasm.
Endorphins
We all know that working out produces endorphins, from running, to HIIT workouts, to weight training. Yoga also promotes it’s own natural high, you’ll be happy to hear. Practising yoga releases the hormone oxytocin, which can also be known as the love hormone - it floods your body with lots of feelings of happiness and well being. Oxytocin also help to release anxiety, increase sexual intimace, and lower your blood pressure.
Thinking about trying yoga out for the first time? We have a five-class program live this week, which is specially designed for men to learn foundational yoga 101.
“In the beginner’s mind there are many possibilities, but in the expert’s, there are few.” ― Shunryu Suzuki
Did you know that up until the early twentieth century, yoga was only taught by and to men? T. Krishnamacharya is considered the “father of modern yoga” with such illustrious students as Pattabhi Jois and B.K.S. Iyengar, who both helped bring yoga to the West in the twentieth century. It wasn’t until 1937, that Krishnamacharya agreed to teach Indra Devi, a Western woman who became a renowned teacher.
These days, at least in the West, the predominance of students and teachers filling studios are women. We’re not sure why or how this happened, but we’re here with an awesome program designed to invite men back onto the mat. So, whether you’re a guy who is a yoga virgin or you’ve tried a few classes and then threw in the towel, Robert Sidoti is here to ease you into the practice with a program designed for the male body and perspective.
Why start a yoga program?
If you are an athlete looking to cross-train, yoga fits the bill. A well-rounded yoga practice includes dynamic flexibility training, core stabilization and strengthening, and balance work. You’ll recover faster after workouts, open up the tight areas that hinder performance, improve range of motion, and develop mental focus and concentration.
For instance, runners often suffer from overuse injuries because of the repetitive nature of the movement in one plane of motion. Running tightens and shortens the muscles and joints without a corresponding lengthening and flexibility. Yoga can help you prevent those injuries by working on mobility and balance. Whatever sports you play, yoga will give you the winning edge both physically and mentally.
If you live a more sedentary life, yoga can help you tune into your body and mind, build strength and flexibility, and boost your energy. Yoga’s will ensure your spine stays healthy, even if your days are spent sitting at a desk. Plus, yoga is a powerful tool to keep your mind clear and focused, which enhances your performance at work.
The physical benefits are only one element of yoga’s three-pronged approach to wellness. Life is hard and we’re living in a world full of constant external stressors. Yoga’s focus on mindful movement and controlled breathing helps quiet your mind and soothes your emotions. The practice helps you filter out distractions and hone in on what really matters to you. Yoga is one of the best natural ways to relieve stress and tension.
Don’t worry if you feel you’re too busy to start yoga. This program consists of classes that are all less than 40 minutes long, so you can squeeze them in no matter how packed your schedule is. Check it out!
Here is a super light summertime dessert for you to enjoy. In fact, it is light enough to enjoy as a breakfast, but for breakfast, I would substitute the coconut shavings with granola and add more fresh berries.
Did you know that parfait means two different things – it is a classical French dessert meaning a frozen treat that is super similar to ice cream. And it also means a layered dessert like this one here. I like both of them, but as my freezer is usually fully stocked with all kinds of things there is usually not enough space to place a whole loaf tin there to set the frozen parfait.
But I always have space for layered desserts that feature coconut and rhubarb! I love all kinds of food served in tiny jars so much that last summer during my travels in France when I discovered they sell yogurt in cute glass jars I knew I needed those jars at home so I brought back 6 of the little jars. You can bet that airport security had a few questions to ask about them, but here they are at my home and being used almost every week.
Coconut Rhubarb Parfait
Cooking time: 20 minutes to roast rhubarb, 10 minutes to put everything together
Serves: 6
For the rhubarb:
2 smaller or 1 large stalk of rhubarb
1 tbsp sugar
1 cup Greek-style coconut yogurt
½ oat-based whipping cream
1 tsp – 1 tbsp maple syrup (really depends on how sweet you like and what brand of yogurt/whipping cream you use as the sweetness varies)
½ cups coconut shavings
A few strawberries, to serve
Preheat the oven to 400F.
Cut the rhubarb into logs, maybe 2-3 inches long, and place them in a baking tray with the sugar and vanilla. Roast until soft, about 20 minutes, then cool completely and if not using everything immediately, keep refrigerated in an airtight container for up to 2 weeks.
Toast the coconut shavings on a dry pan until nice and golden. Make sure to stir or shake often, so they don’t burn. It takes around 4-5 minutes. Then let it cool.
Whip the oat-based cream, then add yogurt and stir lightly. Have a taste and season with maple syrup. I don’t like a lot of sweetness, so I usually only add a teaspoon but feel free to adjust.
To serve, layer the yogurt cream with baked and cooled rhubarb and toasted coconut in nice jars or glasses, and serve immediately topped with a few strawberries.
While modern media and advertising may have us think that yoga is all about physical poses, the entirety of yoga includes a wide range of contemplative and self-disciplinary practices, such as meditation, chanting, mantra, prayer, breath work, ritual, and even selfless action. The word “yoga” comes from the root word “yuj,” which means “to yoke” or “to bind.” The word itself has numerous meanings, with the underlying theme being connection. Yoga asana is the physical practice and postures.
1. Yoga improves flexibility
In 2016, two of yoga’s leading organizations, Yoga Journal and Yoga Alliance, conducted a worldwide survey looking at a variety of statistics about yoga in an attempt to quantify its value amid ever-increasing popularity. The most cited reason people selected for doing yoga was to “increase flexibility”. Flexibility is an important component of physical health. Yoga offers many styles to choose from, varying in intensity from high to moderate to mild. Even the lowest intensity styles have been found to increase flexibility
2. Yoga helps with stress relief
The American Psychological Association recently shared that 84% of American adults are feeling the impact of prolonged stress. So, it makes sense that the second most cited reason people selected why they do yoga was to relieve stress. Thankfully, the science supports that yoga, and especially asana, is excellent at reducing stress
3. Yoga improves mental health
Major depressive disorder (MDD) is thought to be one of the most common mental health disorders in the world. A 2017 meta-analysis of 23 interventions looking at the effects of yoga-based treatments on depressive symptoms overwhelmingly concluded that yoga can now be considered an effective alternative treatment for MDD. Both movement-based yoga therapies and breathing-based practices have been shown to significantly improve depressive symptoms.
4. Yoga may reduce inflammation
Often, the precursor to illness is chronic inflammation. Heart disease, diabetes, arthritis, Crohn’s disease, and many other conditions are linked to prolonged inflammation (10Trusted Source). One review examined 15 research studies and found a common result: yoga — of various styles, intensities, and durations — reduced the biochemical markers of inflammation across several chronic conditions.
5. Yoga will likely increase your strength
While most people associate yoga with stretching and flexibility, some types of yoga classes can also be considered strength-building. It just depends on the class level, approach, and teacher. This makes yoga asana a multimodal form of exercise. Yoga’s effectiveness at building strength has been studied in several specific contexts — for instance, as it pertains to people with breast cancer, older adults, and children. Another study conducted on air force personnel found yoga to be an effective strength-building practice across many age groups of healthy participants.
6. Yoga reduces anxiety
The Anxiety and Depression Association of America recently stated that anxiety disorders may be the most common mental health disorders in the United States. There are a number of different anxiety disorders, such as generalized anxiety disorder, social anxiety, and specific phobias. Even chronic stress can sometimes be categorized as an anxiety disorder. Numerous studies suggest that yoga asana may be effective as an alternative treatment for anxiety disorders, though several of the researchers request additional replicated studies before conclusively stating as much. Yoga Nidra, which is a body scan and guided meditation, has been shown to conclusively reduce symptoms of anxiety.
7. Yoga may improve quality of life
The World Health Organization defines quality of life (QOL) as “an individual’s perception of their position in life in the context of the culture and value systems in which they live and in relation to their goals, expectations, standards and concerns”. Some factors that affect QOL are relationships, creativity, learning opportunities, health, and material comforts. For decades, researchers have viewed QOL as an important predictor of people’s longevity and patients’ likelihood of improvement when treated for a chronic illness or injury. A 2019 meta-analysis shows promising potential for yoga to improve quality of life in people with chronic pain.
8. Yoga may boost immunity
Chronic stress negatively affects your immune system. When your immunity is compromised, you’re more susceptible to illness. However, as discussed earlier, yoga is considered a scientifically backed alternative treatment for stress. The research is still evolving, but some studies have found a distinct link between practicing yoga (especially consistently over the long term) and better immune system functioning. This is due in part to yoga’s ability to fight inflammation and in part to the enhancement of cell-mediated immunity.
9. Yoga can improve balance
Balance is not just important when you’re trying to stand on one leg in Tree Pose in yoga class. It’s also essential for simple everyday movements such as picking something up off the floor, reaching up to a shelf, and descending stairs. Yoga has been shown to improve balance and overall performance in athletes. Likewise, a review of the research conducted on healthy populations suggests balance may improve for most people after consistently practicing yoga. Still, falling can have serious effects on certain populations. According to the Agency for Healthcare Research and Quality, falls are incredibly common among older adults in nursing facilities, and even the simplest ones can lead to an increased risk of death. Newer research suggests yoga can improve balance in older populations. However, more studies with large sample sizes are needed before a general conclusion can be drawn. Yoga asana can also be helpful at improving balance in people with brain injuries. Adaptive yoga or chair yoga can be especially helpful for older adults or people with injuries who are less mobile or for whom balance is a concern.
10. Yoga may improve cardiovascular functioning
Pranayama, often referred to as “yogic breathing,” is an important and beneficial aspect of yoga. The Journal of Ayurveda and Integrative Medicine published a review of 1,400 studies looking at the overall effects of pranayama. One key takeaway was that yogic breathing can improve the functioning of several systems in the body. Specifically, the research summarized in the review found that the cardiovascular system benefited mightily from controlling the pace of breathing, as evidenced by favorable changes in heart rate, stroke capacity, arterial pressure, and contractility of the heart. This research indicates that yogic breathing may actually influence the brain’s cardiorespiratory center to improve functioning.
11. Yoga helps improve sleep
When measuring sleep, researchers look at a person’s ability to both fall asleep and stay asleep. Insomnia can affect one or both of these aspects. Yoga has been shown to improve both how quickly people fall asleep and how deeply they stay asleep. This is partly due to the aftereffects of exercise and the mental calming and stress relief provided by yoga specifically (29Trusted Source, 30Trusted Source). In addition to improving anxiety (or perhaps because of it), numerous studies show yoga nidra to be particularly helpful at improving sleep (31Trusted Source, 32).
12. Yoga may improve self-esteem
Body image and self-esteem are often particularly challenging for adolescents and young adults. The good news is that several recent studies show positive results when using yoga for improving self-esteem and perceived body image in these populations. There have also been promising evidence that yoga could help with the accompanying symptoms of obsession, anxiety, and depression in patients with anorexia nervosa.
13. Yoga may improve bone health
Many postures in yoga are isometric contractions, meaning the length of the muscles holding the pose doesn’t change, though they are fully engaged. For example, in Plank Pose, which is an upper pushup position, the arms, trunk, and legs are all engaged, without shortening or lengthening as they would if you were moving through a pushup. In Warrior II, you hold a position with the lead leg bent at both the hip and knee. Isometric exercises — especially when performed with the joints in flexion — have been found to increase bone density. Yoga asana may also reverse the bone loss associated with osteopenia and osteoporosis. One study showed that just 12 minutes of yoga per day can significantly improve bone health. That said, it’s important to note that the findings related to yoga’s impact on bone density have been mixed, and therefore inconclusive, so far.
14. Yoga can promote better posture and body awareness
As a modern society reliant on technology, we seem to be spending more and more time sitting or hunched over devices. But one recent review of 34 research studies found an emerging pattern: Yoga improved brain functioning in the centers responsible for interoception (recognizing the sensations within your body) and posture. Additionally, yoga’s focus on mobility and flexibility can contribute to better alignment by releasing muscles that are often tight, such as the hamstrings, and improving the mobility of the spine. Doing yoga poses during breaks in your workouts can also promote better posture.
15. Yoga can improve brain function
Yoga truly is a mind-body exercise, studies suggest. The review mentioned above found that practicing yoga activated areas of the brain responsible for motivation, executive functioning, attention, and neuroplasticity.
16. Yoga can help with burnout
It seems like burnout — excessive exhaustion that effects one’s health — is at an all-time high. A recent study looking at burnout among hospice workers during the COVID-19 pandemic concluded that yoga-based meditation interventions helped significantly reduce the effects of burnout by improving interoceptive awareness. This is the ability to notice internal signals and respond appropriately — meaning yoga may help people become more in tune with, and even more likely to listen to, their body’s signals.
While the research is still young (especially in comparison with how long people have been practicing yoga), the results are promising and confirm what yoga practitioners have been touting for thousands of years: Yoga is beneficial for our overall health. Numerous practices fall into the category of yoga, and many do not involve physical activity, instead focusing on meditation techniques. Even karmic or philanthropic action can qualify as yoga!
By Tom Cook
Experience these numerous benefits of yoga in this 14-day yoga challenge!
What if we told you that there’s a day dedicated to slowing down and chilling out, with zero guilt and zero regret? National Relaxation Day on August 15th is all about hitting the pause button on your busy schedule and putting your feet up. See if choosing to focus on doing less actually helps you create space for more joy and peace!
Many of us complain that there isn’t enough time in the day. We’re constantly too busy and too committed to checking off item after item on our never-ending to-do lists. We forget that rest is just as important as work. We lose appreciation for experiencing the here and now. When we fall into a pattern of constantly “doing” instead of being, we can burn out and lose that sense of santosha or contentment in our lives.
Santosha is one of the Niyamas, which are a set of moral observances and the second step of the eight-limbed yoga path. Santosha is the state of mind where you are content with your life exactly as it is in the moment. You’re not striving for something to happen in the future, nor dwelling on something that occurred in the past. To cultivate a true sense of happiness, focus on gratitude and joy for yourself and your life right now. National Relaxation Day is the perfect opportunity to slow down and enjoy life.
If you usually take vigorous, sweaty yoga classes, consider taking one created to help you relax instead of invigorate. We experience our “yoga state” through mindful breathing and movement. This week’s classes celebrate working less and chilling out more. When you slow down, you can experience and be grateful for each and every breath, which in turn helps you be as relaxed as possible.
Take some time this week to celebrate and delight in relaxation! These classes are all perfect to celebrate National Relaxation Day––heck, even make it National Relaxation Week!
Jackie Casal Mahrou - Everyday Gentle Hatha
Channing Grivas - Super Lazy Restorative
Caitlin Rose Kenney - Yin Yoga & Breathwork for Relaxation
If there was a competition for a healthy, yet delicious cookie, these here would definitely be in a running. They are not too sweet, they are gluten-free and completely vegan, and they contain a good amount of protein thanks to using chickpea flour. I sometimes call these hummus cookies as chickpeas and sesame (in a form of tahini for hummus) are the main components for both snacks, but in reality, they don’t taste anything like hummus. Luckily. I know that sweet hummus exists, but it is really not my thing. Now, of course, I started wondering if savory hummus cookies could also be a thing. I think they could, but this needs some extra exploring from my side first. I will keep you posted if my trials turn out to be a success!
But back to the recipe that I am sharing with you today! As said, they are healthy and delicious. They are not super crispy but rather quite soft all the way through. In Estonian, we have a specific word for crispy cookies – “küpsis”, and another word for softer and usually slightly glazed cookies, which we call – “präänik”. These cookies rather remind me of präänik. If I think back now, I haven’t had one for at least 20 years…. But maybe präänik-cookies are making a comeback to my baking in other forms too, time will tell!
Chickpea Sesame Cookies
Makes: 12
Cooking time: 10 minutes to prep, 20 minutes in the oven
½ cup warm water
¼ cup coconut oil
¼ cup coconut sugar
¼ dark chocolate chips
1 ½ cups chickpea flour
1 tsp baking powder
¼ cups sesame seeds
Preheat the oven to 360F and line a baking sheet with parchment.
Mix water, coconut oil, vanilla paste, coconut sugar, and a dash of salt. As oil and water are not best friends, they might not end up completely homogenous, this is okay.
To the same bowl, add the chocolate chips, then chickpea flour, and finally the baking powder. Before mixing the whole lot, try to incorporate the baking powder slightly into the flour (If you like doing dishes you can mix them first in a separate bowl. I don’t 😊), then mix everything so you get a firm but sticky dough.
Place the sesame seeds on a plate.
With wet hands, divide the dough into 12 balls and roll them out between your hands. The dough is very sticky, but it will not stick to wet hands, so make sure to wet them if the dough starts sticking again.
Roll the balls in the sesame seeds and then with dry hands (as seeds stick to wet hands) gently press the balls into round cookies between your palms.
Bake for about 20 minutes until slightly browned. They taste great when warm, but if you are not planning to eat all of them in one go, place them on a cooling rack and then store them in an airtight container.
The Bhagavad Gita says that “Yoga is the journey of the self, through the self, to the self”. But what do you do when that self is struggling to get itself on the mat? We’ve all been there. Even the most ardent yogis sometimes struggle with a lack of motivation or a feeling of just not getting what they need from a practice. The truth is, staying active on your own is hard, and from time to time you need a little push in the right direction.
Luckily, there are many ways you can spice up your practice and keep enjoying the emotional, mental, physical, and spiritual benefits yoga provides. And you don’t need to attend a class or find the perfect instructor to ensure your Surya Namaskar sets the tone for a scintillating workout! Here’s how to make sure your workout works for you.
Challenge Yourself
Are you feeling bored with your practice? This is unavoidable if you’re doing the same sequence day in and day out. It’s also going to limit your level of ability. Why not take yourself out of your comfort zone by tackling a specific goal? Maybe it’s your alignment, breathing, balance, strength, or flexibility. Creating a routine around a focus like this will help your goal setting and your self-discipline. When you go even just a little bit beyond what you can do, your focus will deepen as your challenge demands your attention.
Curate Your Space
Are you finding it difficult to get motivated because you have to clear whatever room you’re going to use for your practice every time you want to roll out your mat? If this is why you’re struggling, then you need to create a home workout area. Put your blocks, bolsters, mat, straps, and towel together so you don’t have to hunt for what you need when you’re ready to work on your asanas. Add a few pot plants, candles, or any other accessories that make your space inviting and encourage you to spend time in it.
Keep Your Inner Eye on Your Goals
Be as specific as possible about your yoga goals. For example, instead of aiming to get more flexible, set a concrete goal like getting on your mat at least four times a week. There are many ways to keep track of your progress. You can choose a fitness tracker, a smartphone app, or even just mark the days you practice off on your home calendar. It really helps to keep yourself accountable, and the sense of accomplishment you’ll gain will motivate you to keep on going.
Prioritize Time on Your Mat
If finding the time to do your yoga routine is an issue, consider putting your sessions on your calendar the same way you would any other appointment. You wouldn’t skip seeing the dentist because something came up at work. Treat your yoga practice in the same way.
Review Your Intention
It’s become very popular to start a yoga session by setting an intention. This can be an idea, phrase, or even a person who you want to dedicate the practice to. If you need a little help keeping focused, try being more mindful of this. Maybe you want to dedicate the effort you’re expending on the mat to a member of your family, or a friend who’s having a tough time. You could focus on letting go or surrendering and whatever that means to you. You can also set an intention in the form of stretching tight hamstrings, for example. Being more present in this way may give your workout the sense of direction and purpose it needs. This kind of focus can also help keep intrusive thoughts like your looming to-do list at bay. And putting good energy out into the world never hurts!
Take It Outside
You may find renewed interest in your yoga workout if you try doing it in a different space. Whether you just spend some time on your mat in your garden or you know of a semi-private area in a local park, the sunshine and fresh air will do you and your practice good.
Broaden Your Horizons
With over 10 different types of yoga to choose from, there’s no reason to keep on hacking away at Hatha if your heart’s not in it! Reduce stress and fight negativity with Kundalini. Calm the mind and soothe your nervous system with Vinyasa. If you’re longing for routine, Ashtanga might be the style that suits you best. For better blood circulation in your joints and for overall flexibility, Yin Yoga is a great choice. And if you’re a fan of the classics, Iyengar Yoga may be what you’re looking for. You don’t have to stick to just yoga either. There are so many different exercise programs that you can choose from that will help to strengthen and stretch your body in different ways. A split workout routine is an excellent option, as you can work it into your schedule and still practice yoga too. Finding what works for you is part of the fun, and it should keep you engaged, interested, and excited about what you’re doing.
Timing Is Everything
In Light on Yoga, the so-called Father of Modern Yoga, B.K.S. Iyengar, advises followers to practice either early in the morning or late in the evening. He says that each of these times has its own advantages. Getting your workout done first thing will improve your working day. And checking it off last thing at night will leave you calm enough to get a great night’s sleep. It’s up to you when you practice, however. If these two time slots don’t suit you, put your prana to practice whenever it does. The most important point is to keep things regular so your workouts become part of your everyday habits.
Reward Sweetens Labor
If you’ve fallen off the Forward Bend wagon, don’t be too hard on yourself. Use these tips and tricks to find something you truly enjoy doing and you’ll find it that much easier to meet your goals. You’ll also start enjoying the journey rather than focussing exclusively on the destination. Giving yourself a little treat for reaching whatever milestones you’ve set yourself works a charm too. Set your goals and come up with rewards for meeting them at the same time. Maybe it’s a decadent evening of chocolate and champagne, that new book you’ve been eyeing, or some chic exercise gear. As long as it’s something you’d enjoy, stick it on your list and give yourself the credit you deserve. Life is about change. If your workout wasn't working, you have the power to change that. New habits and a new practice will make you feel a sense of accomplishment. And it’s one you’ll deserve!
Whenever we step onto the yoga mat, we’re beginning the process of healing our bodies, our hearts, and our minds. These intertwined benefits serve to not just make us stronger and more flexible in tangible ways but also intangible ones. This week’s classes will invigorate and replenish your mind and leave you feeling more clear, calm, and happy.
Through well-sequenced and planned classes focused on Pranayama (mindful breath work) and Asana (Physical postures), you’ll experience adjustments to your state of mind and create shifts in your perspective. We live in a world where many external events are out of our control and if we don’t work to keep our mental state balanced, we can internalize those events, causing stress and unhappiness.
Yoga helps us to soothe our nervous system and move from a reactionary state toward a receptive state of being. When we practice yoga, we’re existing in the present moment, where we can learn to filter out all the things we cannot control. Each time you practice yoga, you’re a step closer to freeing yourself from external distractions.
In the Yoga Sutras, learning to control the mind is the foundation of the entire practice. Yoga Sutra 1.2 Citta Vritti Nirodhah is often translated as: Yoga is the ability to direct the mind without distraction or interruption. When your mind is clearer and more focused, you’re operating at your strongest, most optimum level. The more you practice, the more powerful your control over your own thoughts becomes.
If you’re dealing with insomnia, general anxiety, or depressive thoughts, yoga can help. Think about how you feel during savasana after a satisfying practice where you were truly present. That intangible joy and calm has the power to expand into the remaining hours in your day. When you learn to quiet your mind and focus the direction of your thoughts, you’ll discover a sense of balance and be able to handle whatever the world throws at you.
This week’s classes emphasize developing your healthiest mindset. In addition to classes created to awaken your spirit and alter your perception, we’ve excited for you to check out a Kemetic yoga class with African roots that will connect you to your higher intelligence. Here’s to feeling your best––inside and out!
Kristin Gibowicz - Wisdom of Your Body: Slow Flow
Elise Fabricant - Awaken Your Generous Spirit
Kylie Larson - The Power of Perception