Adults undoubtedly have busy lives these days, but our kids also do! School all day, after-school activities and homework, friend and family time, and weekend plans! Practicing yoga is good for adults with stressful lives, and it can also benefit kids for all the same reasons. We all know that yoga can help to relieve stress and anxiety, improve your sleep, and mood, as well as keep you fit.
Yoga can also teach your kids to be mindful, which is important to teach at a young age. It’s important to teach our kids ways to handle stress in their lives - which will help them as they grow into adulthood.
Here are a few ways that yoga can help your kids.
Yoga can improve memory
Yoga can help to boost memory and cognitive skills by turning our focus to within ourselves. When we practice yoga, we have to concentrate on both the mind and our body, as well as our breath. We pay close attention to the way our body is moving and how our breath coordinates with what it is doing.
This is an important skill for kids to learn. When they practice yoga, they are training their ability to focus on one thing at a time. This can translate into their day to day lives, improving their memory and cognitive function, especially at school.
Yoga can improve social skills
Yoga can be seen as a personal experience and activity, but there are some social aspects to the practice. Classes with others and a strong community help us to share the experience with others. This is especially true for kids. For the most part, the practice of yoga for kids is more social. It usually consists of fun activities to get kids moving and learning while having fun with one another. This type of positive environment allows kids to have fun and talk to one another.
Yoga can also help to boost self-confidence and empathy in kids, which will help them to develop strong and positive relationships with others, deepening and establishing friendships.
Yoga improves sleep
We all know that exercising can help to improve sleep quality. Bad sleep can be affected by stress and anxiety, making our bodies tense and our minds race when we should be winding down to fall asleep - this is true for kids too! Kids can be stressed by schoolwork, friendships, and other things going on in their day to day lives.
Practicing yoga can alleviate this stress by teaching kids to use their breath to calm their minds, and their nervous system. Physically, the practice can also help to relieve tension in the body, as well as release negative emotions and thoughts that are held in the body - this will help them fall asleep faster.
Yoga improves strength
Yoga poses take strength, and when we practice regularly we notice physical changes and notice our strength improves. This can include increased flexibility and upper body strength. This has a lot to do with the way we breathe in yoga. Breathing too fast can increase tension in our muscles, which has bad effects on our bodies. Proper breathing techniques as taught in yoga can build strength even from a young age.
Yoga increases perseverance
Yoga is a fun thing for kids to do, as it is non-competitive and allows them to learn new things, poses, and techniques. If you have fun doing something, you’ll always want to improve and do more.
Instilling a sense of achievement when kids can master something they find difficult is a great way to get them to persevere with activities. Remember the excitement when you mastered a pose you previously found impossible? Kids will feel it too, and it will teach them that sticking with something will pay off, and improve their perseverance.
Yoga teaches you to manage emotions
Regulating our emotions can be hard, but it's important to learn to recognize and change behaviors and emotions based on different situations. This skill will help kids to problem solve and tackle new challenges, as well as help them achieve their goals. Yoga can help in this by turning our attention inwards to our thoughts and feelings while we move our bodies. Yoga can help kids understand their emotions, and in turn, improve their ability to regulate their emotions.
Yoga improves independence
Yoga can help kids to gain a sense of independence and know that they will be okay doing an individual activity. When adults are making a lot of decisions for them, it can be hard for kids to learn how to do things by themselves. Yoga is a great way to boost their feelings of independence, as their practice is theirs to do.
These feelings of independence can translate into coping skills, which will help as kids grow into adults, when they will have to be more independent.
Yoga boosts mood
Exercise releases endorphins, which help to release negative emotions, and improve mood - and yoga is no different. Yoga releases feelings of calm and happiness. It can be a fun activity for kids where they can be social and be silly while learning something new.
All of these amazing things that yoga can do for kids make it clear it's something that we should be encouraging our children to take part in. It’s an important tool for many adults to maintain their physical and mental well-being, so why wouldn't we want that for our kids?
By Amy Cavill
Practice this yoga for kid class at home!
Parent & Toddler Yoga with Casey Feicht
Use the code YogaDownload20 for 20% of Buddha Bear's Englightenment Coloring Book or anything else from Backpack Buddha!
How old were you when you started practicing yoga?
If you began as an adult, you know how transformational yoga can be in all aspects of your life. Maybe you stepped onto the mat when you were a child, and if you did––lucky you! Yoga offers a myriad of benefits for your mind, body, and spirit, and for many of us is what helps keep us balanced in our lives. During 2020, many children are home instead of in school and need all the gifts yoga has to offer more than ever.
Just as yoga helps develop strength, flexibility, balance, and equanimity for adults, it also offers vital tools for children to live healthier happier lives. One of the primary ways yoga helps children is by encouraging self-love and self-acceptance. Yoga teaches kids more about their own bodies and minds.
One of yoga’s messages is to remind us we are all different, yet perfect as we are. If children understand that whatever shape or size they are is acceptable, they may avoid body image pressures that inundate us. If children can learn to love themselves from a young age, they are better equipped to handle all the negative messages society can present to them.
Yoga helps promote calmness, mindfulness, and focus. These days, children have packed schedules with activities and less time to simply relax and do nothing. With the busy world we live in, it is vital to have tools to learn to be present. When children learn to focus on mindful breathing and physical alignment in a yoga posture, they are quieting their mind and soothing their nervous systems. If a kid is accustomed to crying or acting out when events don’t progress their way, yoga offers them a way to react differently. Breathing and relaxation techniques can offer alternative ways to react and tools to focus on the present moment. Yoga teaches us to create space in our reaction time and you’re never too young to learn that coping mechanism.
Many kid’s yoga programs emphasize nature and animals. Frog pose and Tree pose are fun ways for children to embody elements of nature and learn to respect the power of both. Yoga is creative and fun and playful. The physical exercise is a definite benefit, but the mental health aspect can truly transform a child’s ability to cope with the stresses of the world. By providing an outlet for emotions and thoughts that aren’t easy to express (even for adults), kids can develop a more positive, resilient attitude for the rest of their lives.
Check out this week’s varied offerings!
1. Christen Bakken - 5 Mindful Breaths: Yoga for Kids
2. Christen Bakken - Yoga for Kids: Jungle Animals
3. Qi Fitness - Qi Kids Yoga
4. Casey Feicht - Parent & Toddler Yoga
Sometimes it happens that you have been planning to cook a particular recipe for days, but once you get to cooking it, you find out that one of the main ingredients is missing! This is what happened with my plan to make sushi today.
The missing ingredient was nori sheets, and as I realized I am all out of those only when the rice was already cooking, I got creative and made sushi bowls instead!
No nori needed here, and even if I say so myself, the result was even better than the sushi would have been. I never add edamame or wakame to my sushi, but they worked amazingly as the toppings for this bowl.
I only gave you the recipe for cooking the rice. The amounts are given for one person, but it is effortless to multiply the numbers and cook it for as many people as you need. This list of toppings are just some of my favorites. You definitely don’t need to add all of them, but I always like to make sure that I have something fresh, something creamy, and a protein type on top of the pile of rice. Feel free to add whatever you have at home – just try to imagine if something would taste nice in sushi – if the answer is yes, then go for it (I have even seen sushi with fried chicken on a menu, so pretty much everything goes).
Quick & Creative Sushi Bowl
Cooking time: 25 minutes
Ingredients: *Amounts given are for 1 person
For the rice:
½ cup sushi rice
1 tbsp rice vinegar
1 tsp sugar
½ tsp salt
For toppings – everything you like! For example:
Capsicum
Cucumber
Avocado
Carrots
Edamame beans
Wakame
Mushrooms
Omelet
Crabmeat
Prawns
Fresh salmon
Tofu
Marinated ginger
Sesame seeds
To serve:
Soy sauce
Wasabi
Directions:
Wash the rice under running water until the water runs clear.
For ½ cup of rice, you need 1 cup of boiling water – cook the rice in salted water on low heat until it is done. Don’t stir it too much; just let it cook on low heat. Depending on rice, it takes around 10-15 minutes. Just check the cooking time on the package and test the grains 2 minutes before the indicated cooking time as you don’t want the rice to get mushy.
Dissolve the sugar in rice vinegar. As soon as the rice is done, remove it from the heat and mix in the vinegar-sugar solution. Have a taste and season more if necessary.
To serve, let the rice cool just a tiny bit, then scoop in in the bowls and cover with all the toppings you like (or have at home J)
Serve with soy sauce and wasabi.
By Kadri Raig
Kadri is a food blogger and yoga teacher from Estonia. She does love 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.
Want to add yoga to your routine but feel pressed for time? Try the 14-Day Yoga Challenge for Busy people, from the comfort of home!
Have doubts about the effectiveness of yoga on your overall health? Here are 10 amazing benefits of yoga that are supported by scientific studies.
The practice of yoga has existed on this planet for a long time. It was developed by the Indus-Saraswati civilization in India nearly 5,000 years ago.
Yoga was acknowledged by the UN, and the world celebrates International Yoga Day on June 21 every year. It is now practiced nearly all over the world for its positive effects on the individual’s well-being.
But does science support the effectiveness of this millennia-old practice?
Well, for years, a lot of people have questioned the effectiveness of yoga practices, and their suspicion was justifiable. If someone tells you that certain lifestyle changes can fix a chronic illness that medication cannot, you are supposed to be surprised!
However, researchers have found significant pieces of evidence that support several powerful benefits that yoga has to offer.
Here are 10 evidence-based benefits of yoga, proven by science.
1. Helps Relieve Anxiety
Anxiety can be a symptom of various conditions. One can experience anxiety from time to time due to post-traumatic stress disorder (PTSD), social anxiety disorder, or some phobias. No matter what causes it, proper yoga practices can help in relieving anxiety to a great extent.
According to a 2016 meta-analysis published on NCBI website, the practice of Hatha yoga has a good effect on anxiety. An older study from 2010 described that yoga improves mood and anxiety levels more effectively than walking.
Researchers have found that yoga induces higher levels of activity of the brain chemical GABA (gamma-aminobutyric acid). GABA activity tends to be lower among people with anxiety and mood problems.
2. Strengthens the Spine
Our spine supports the central nervous system (CNS) in our bodies. Moreover, the backbone protects the spinal cord, provides structural support, and maintains the correct posture of the body. There are several yoga asanas that help strengthen the spine.
Asanas, such as Tadasana, Chair pose, Bharadvajasana, Savasana, Supta Pavanamuktasana, and Ardha Uttarasana, have a positive impact on spinal health. A systematic review reveals that the practice of yoga improves the functional ability in people who experience spinal pain, and reduces the pain.
Lower back pain is one of the most common problems that 80% of the adults experience at some point in their lives. A 2017 analysis highlighted that yoga practice could relieve lower back pain and improve back-related function.
3. Improves Brain Function
Studies have also supported the fact that yoga has the potential to stimulate brain function and improve energy levels. In a 2017 study, it was revealed that Hatha yoga improved the executive functions of the brain as well as the moods of the individuals. Executive functions refer to brain activities that are linked with goal-oriented behavior and emotional responses.
A study done back in 2012 also discovered that a single session of yoga could improve the speed and accuracy of working memory than an aerobic session. Other research indicates that yoga can boost mental flexibility, information recall, and task switching among adults.
4. Boosts Cardiac Health
Most are aware of the fact that heart-related ailments cause millions of deaths all over the world every year. A study confirms that yoga reduces the risk factors of heart disease, including cholesterol, blood pressure, and body mass index (BMI). It is also believed that yoga decreases changes in the blood vessels which often contribute to heart disease.
In a 2018 study, researchers found that combining yoga practices and aerobics reduces cholesterol levels, blood pressure, and BMI twice more effectively than taking part in just one of those two exercises.
5. Reduces Inflammation
Regular yoga practices also boost mental health and reduce chronic inflammation. Inflammation is related our body’s immune response. However, severe inflammation can lead to some serious problems such as diabetes, heart diseases and even cancer. Studies have shown that practicing yoga for at least 3 months, can reduce pro-inflammatory cytokines that cause inflammation.
In a 2015 study, 218 participants were divided into two groups, and only one group practices yoga regularly. Both groups were also asked to perform moderate and strenuous exercises to induce stress. The study revealed that individuals who practiced yoga had lower levels of inflammatory markers than the people from the other group.
6. Improves Bone Strength
Bone health depends on the mineral content with calcium, and vitamin D. Regular yoga practices have the potential to stimulate the capacity of the bones to retain those elements. Yoga poses, especially the ones designed for weight-bearing, such as arm balance, standing poses, inversions, etc. can cause a reversal of bone loss.
In a study, which continued from 2005 to 2015, 741 volunteers took part to assess the effectiveness of selected yoga postures in improving bone mineral density (BMD). The study revealed improved bone quality among the volunteers. In fact, they also experienced a reversal of bone loss in the spine and femur.
7. Increases Pain Tolerance
Pain is considered a subjective perception that is influenced by any noxious stimuli. Yoga can help increase the tolerance to resist the pain by generating neuroanatomical changes in the brain. This activity changes structural grey matter and better intra-insular connectivity. The practice of Yoga Nidra reduces pain by stimulating the pituitary gland.
Yoga boosts cognitive strategies like the detached observation of the present situation, increasing acceptance, mindfulness, relaxation, and control over immediate reactions. In other words, yoga helps alter pain perception and increases the threshold for pain.
8. Boosts Metabolism
Metabolism is a natural function of our body which involves chemical reactions that keep us alive. People who have fast metabolism burn more calories than people with slow or regular metabolism rate. On the other end of the spectrum, people with slow metabolism need to eat less to avoid weight gain as they burn fewer calories. Yoga can help balance metabolism.
Yoga induces fat burning, allowing to improve metabolism directly. Also, different asanas can help lose weight, influence the stimulation of endocrine glands, and increase the metabolism of individuals. A study has also shown that yoga practices with various asanas, pranayama, and meditation can reduce BMR.
9. Improves Oxygen Intake
Breathing is one of the essential activities we need to do to stay alive. Improper breathing can lead to less amount of oxygen intake in the lungs. With yogic breathing, also known as pranayama, one can improve oxygen intake and reduce its consumption. This exercise increases the flow of oxygen.
It is also proven that various bending postures of yoga can help improve pulmonary functions. A study reveals that pranayama improves lung ventilation and the strength of the respiratory muscles.
10. Prevents Premature Aging
Aging is a natural process that every person goes through. As you age, you are supposed to experience signs of aging, such as a decrease in physical and mental capacity, wrinkled skin, greying of hair, and growing risk of diseases. However, yoga can help slow down the signs of aging.
Yoga not only strengthens the body but also improves blood circulation and removes toxins from the body, helping maintain the youthfulness of your skin. Also, yoga and meditation-based lifestyle intervention (YMLI) has a positive impact on cellular aging. Yoga increases cardinal and metabotropic biomarkers of cellular aging.
Apart from the benefits mentioned above, yoga practices have tons of other advantages to offer. So, if you want to make some positive changes in your life, you can start practicing yoga to improve your overall health quality. Good luck!
By Henry Howkins
Henry Howkins is an academic expert who currently teaches at a high school in Adelaide, Australia. He is a part of MyAssignmenthelp.com, where he serves as an expert to provide students with assignment help on request. He is also a fitness enthusiast.
Ready to enjoy some of these benefits yourself? Practice one of these FREE 30-minute yoga classes from home, right now!
Yoga for Weight Loss: Your Body is a Temple with Kristin Gibowicz
You are Resilient AF with Kylie Larson
In order to build a strong core, you need to work a variety of muscles, all the way from your hips to shoulders. The core does not just refer to your abs. It refers to the complex set of different muscles that run the length of your torso.
There are excellent and effective yoga techniques that can be done in order to build your core muscles.
Not only do they help to make you more fit, but they also increase your willpower, stamina, and overall quality of life. A healthy core supports your overall well-being in real ways that benefit your day to day life.
Here are 7 Essential Yoga Poses for a Strong Core:
Dolphin Plank
This dolphin plank will work the front muscles of the body. It will strengthen shoulders, arms, upper back, and legs. It will assist with headache relief, insomnia, fatigue, and stabilize emotions.
This pose is a plank on your forearms instead of your hands. With your knees bent, move your feet back until your shoulders move over the elbows and your torso is parallel to the floor.
With your inner forearms and elbows held against the floor, firm your shoulder blades against your back and spread them away from the spine.
Chair pose
Chair pose is excellent for helping to build strength in your legs and core. Stand straight, inhale, and raise your arms perpendicular to the ground.
After, bend your knees and aim to take your thighs as parallel to the floor as you can. With your shoulder blades against the back, stay still for 30 seconds to a minute. Breathe deeply.
Holding this pose strengthens the hip flexors, ankles, calves, and back. It also reduces symptoms of flat feet and stimulates the heart, diaphragm, and abdominal organs.
Four-Limbed Staff Pose
Chaturanga Dandasana is a different but effective pose that strengthens the wrists, arms, abdominal muscles, and your lower back. It will strengthen the muscles which are situated near the spine and will assist you in maintaining a better posture.
Whilst you are in a standing forward fold position, you should jump 4-5 feet back and into a push-up position. Thereafter with your fingers wide apart, press into the palms with your arms straight.
Your tailbone should be tucked under the legs with the hips and torso in a straight line. Then the head must be positioned forward with your toes tucked in and heels pressed back.
Knee-To-Arm Plank
This is good for developing strength and strengthening the abs and back. You begin in the push-up position with your hands underneath your shoulders.
You then become more firm in your abs while bringing one knee to the outside. After you take a break for a moment, straighten the back leg. Maintain the elevation in your one leg and repeat the movement.
Squeeze your abs while you bring your knee to your chest. The working leg should not be lowered to the ground whilst you perform the repetitions as that will decrease the effectiveness of the exercise.
Cosmic Egg Pose
Yes, that is the name! This is a good exercise for warming up. It is simple and can be done by both beginners and more advanced practitioners.
While in the seated position, bring your knees together, whilst wrapping your arms around your legs. With your legs lifted off the ground, lean backward.
After you have found your balance, you should straighten your back and keep your muscles engaged. Lastly, you should roll back your shoulders and keep your head facing forward.
Try and hold the position for up to ten breaths. While it will be difficult, especially in the beginning, you will reap the reward if you persist.
Boat Pose
In the yoga community and when it comes to promoting the use of core muscles, Boat pose position is regarded as a classic.
It is a strengthening pose which works the abdominal muscles and hip flexors. It stretches the hamstrings, aids in stress relief, and can help to increase confidence. It also improves balance, digestion, and your spine's health.
To perform the pose, start in a seated position and slowly draw your knees up to your chest. After that, pull your legs into your belly and upwards. This will activate your core muscles and you will start to feel it.
You should then straighten your legs and keep your back lengthened with your arms parallel to the floor.
Fallen Triangle
If properly done regularly, this will not only help to improve your fitness, it will also improve your life. It opens the hips which releases fear and anxiety.
It also opens the heart and throat for more effective communication and can tone the thigh, leading to a better overall physicality.
You will need to start in a downward dog position and then bend your knee closer to your wrists. You should then move your right foot under your body to the left of your torso.
Lastly, your left hand should be lifted towards the sky with your chest and shoulders opened up.
Conclusion:
Training your core muscles will help to ensure that the muscles in your pelvis, lower back, hips, and abdomen will all work in harmony.
If you play sports, training your core muscles is of vital importance and will improve your overall output significantly. Even if you are not a sporty type, there are plenty of advantages that will come with training our core muscles. It will improve your stability and overall confidence, leading to a better quality of life.
Ensuring that you regularly work your core muscles is important. Also, one must ensure that they take a break day after regular workouts every few days to avoid overexertion and to relax the muscles!
By Benjamin Rose
Ben is the co-founder of TrainerAcademy.org. He is a certified personal trainer with 10+ years of experience in the fitness industry. Among other disciplines, he is an expert in sports conditioning and strength training. If you are considering showing the techniques to others, consider pursuing one of the top cpt certifications to add to your credibility as a coach/instructor.
Ready to strengthen your core? Check out this FREE Core class with Claire, now!
Nothing But Core 4 with Claire Petretti Marti
Just one small positive thought in the morning can change your whole day. -Dalai Lama
Any time is a great time for yoga, as long as you can fit your practice into your busy life. Sometimes, despite the best intentions, your day can run away from you. Work and personal matters can take precedence and suddenly, it is bedtime and you didn’t step onto your yoga mat. Here are 5 reasons why practicing yoga first thing in the morning can set you up for your best day.
1. No Distractions: When you wake up, do not check your phone, do not brew your coffee or tea, and do not open your laptop. Practice yoga right away. Just roll out of bed and onto your mat before any external event can pull you from your intention. Put yoga first so you feel stronger and calmer all day long and in turn, can show up for what’s important in a less reactive way.
2. Creates a Positive Attitude: Practicing yoga in the morning has the power to set your mood for the rest of your day. You’ll feel confident and empowered because you chose to release any lingering emotions from yesterday and create space for living in the present moment. How you start your day can have an enormous impact on how external events impact you. When you settle your thoughts and emotions before handling work or family or the world, you bolster your ability to control your reactions to whatever transpires.
3. Increased Energy: Yoga gets your blood flowing and your prana moving throughout your system. Morning practice helps you loosen up the stiffness in your joints and muscles and enables you to shake off lethargy. No matter the style of yoga you choose to practice, the simple attention to breathing and warming your body will boost your entire being.
4. Clarity and Mental Focus: Yoga is excellent for helping you clear the cobwebs and get clear about whatever it is you need to focus upon. In class, we’re constantly working to step away from distractions and repetitive thoughts that bog us down and move toward sustained attention on what we choose to focus upon. The entire definition of yoga, Citta Vritti Nirodhaha, is about training ourselves to direct our attention where we want it to go.
5. Stoke Your Metabolism: By starting your day with yoga, you wake up your internal organs and digestion and elimination systems. When you are using your metabolic system efficiently, you avoid feeling heavy or getting lethargic in the middle of the day. You set yourself up to burn calories consistently and in turn, feel lighter and have more energy to make the most out of every moment.
Check out these great classes, specifically designed to start your morning right. Remember, no matter what happens throughout your day, you did something positive for your well-being! Enjoy.
1. Jackie Casal Mahrou - Sunrise Flow 2: Fill Your Cup
2. Keith Allen - Wake Up Slow
3. Elise Fabricant - Morning Yoga Ritual
4. Robert Sidoti - Start Your Day Right
Carrot season is almost here in Colorado, so we knew we just had to share this recipe with you! We’ve been loving the “fancy” rainbow carrots from the farmer’s market, but any whole carrots will do for today’s recipe.
Carrots are high in eye-healthy Vitamin A, as well as energy-boosting B vitamins, and healthy antioxidants.
If you are a fan of roasting carrots like we are, you’re going to love our Roasted Carrot and Chickpea Arugula Salad! Roasting carrots brings out the flavor and sweetness even more, and makes a simple dish feel just a little bit fancy. This salad features simple roasted carrots and chickpeas, a creamy tahini drizzle, tangy arugula, and fresh dill – all combined to create a dish sure to delight your tastebuds.
This cleanse-friendly recipe has been a go-to for Jules this summer because she always has carrots on hand and has been growing arugula and dill. It’s always special when you make a meal featuring ingredients you’ve grown yourself, and this recipe is the perfect dish to feature your garden’s late summer bounty.
Do you have a favorite garden veggie you’d like us to feature in an upcoming recipe? Let us know in the comments below!
With love,
Roasted Carrot and Chickpea Arugula Salad
Yield: 4 salads
Ingredients for Roasted Carrots:
10-12 whole carrots, peeled or unpeeled (your choice) 2 TB olive oil ⅓ tsp Himalayan pink salt
Ingredients for Roasted Chickpeas:
A few cracks of freshly ground black pepper 1 can chickpeas, drained and rinsed 1 TB olive oil ¼ tsp Himalayan pink salt
Ingredients for Tahini Drizzle:
2 TB raw tahini 2 TB apple cider vinegar (or freshly squeezed lemon juice) 3 TB olive oil 2 small cloves garlic, minced 1 TB water (or more if needed to thin) ½ tsp Himalayan pink salt
Ingredients for Salad:
6 cups arugula ¼ cup fresh dill, chopped Roasted Carrots Roasted Chickpeas Tahini Drizzle
Instructions:
Line two sheet pans with parchment paper and preheat the oven to 400 degrees.
To roast the carrots, toss in olive oil and salt, and spread out on a sheet pan in one layer. Roast for 20-25 minutes, tossing them at the halfway point, until they are caramelized and lightly golden. Set aside.
To roast the chickpeas, toss in olive oil and salt, and spread out on a sheet pan in one layer. Roast for 30-35 minutes, tossing them at the halfway point, until crisp. Set aside.
To make the dressing, combine all ingredients in a bowl and whisk with a fork until smooth and creamy.
To assemble the salad, place arugula on each plate, top with warm roasted carrots and chickpeas, tahini drizzle, and a generous amount of fresh dill.
If you liked this recipe and would like to learn more about the Conscious Cleanse, we invite you to join our online community! As a welcome-gift, we’ll send you our Taste of the Conscious Cleanse Free eCookbook, a collection of more of our favorite recipes!
Jo Schaalman and Jules Peláez are co-authors of the book 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. 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.
Surround yourself you people who top you up with joy instead of depleting you in any way. Fill your friendship bag with the people who are there in an instant when you need them. The people who you laugh the loudest with and those that you laugh along with even when they are laughing at you! These are the friends who make you realize and feel just how special you are.
And then simply cut ties with the ones who don’t. Erase the “drainers” from your life.
After an encounter or conversation with someone, simply ask yourself do I feel “topped up” or do I feel “drained” and there is your answer. Scoop them up with two hands if they are a topper upper. Vere off, if they are a “drainer”.
The ones you want, are the ones who lift you up and leave you with a sense of lightness.
Effortlessly they put a bounce back in your stride, easing the things that weigh you down.
You feel like doing cartwheels around them, completely comfortable to get your silly on; not afraid of judgment or ridicule.
It can feel like you can switch your brain off and connect on a deeper level. The ones who you feel like you have known much longer than you have been alive.
If you feel conflicted, burdened, raw, sharp, insecure, scared, or exhausted from an encounter with someone, clear this space and energy from your life. You don't owe anything to anyone. You never know what might appear in its place.
The hardest ones to make a call on are those that make you feel nothing, neither topped up or drained. Flat, bland, bored. You are worthy of so much more.
Is bland and bored all that you are after in life? Is that as high as you want to reach? So respect yourself and them and part ways.
Life was not gifted to us to merely exist. It is to be enjoyed and savored and for your senses to be stimulated. Surround yourself with those that top you up and bring you real joy and it’s like having your own personal cheerleading squad walking every step of life with you.
Life will blossom. Enjoy the bliss.
By Amy Booth
Amy is a yoga and pilates teacher and personal trainer in Brisbane, Australia, where she runs a cute riverside studio and a personal training business. In addition each year she runs yoga and hiking retreats.
To find out more: Website: www.ambertreeyoga.com.au Instagram: @ambertreeyogaandretreats Facebook: Amber Tree Yoga and Retreats
Want to connect online with others who love yoga from around the world? Sign up for YogaDownload's 2-Week Yoga Challenge: A Fresh Start!
Peace can become a lens through which you see the world. Be it. Live it. Radiate it out. Peace is an inside job. —Wayne Dyer
September 21st is International Day of Peace and an excellent reminder that to find peace, it is imperative to create it from the inside out. One of the greatest lessons yoga teaches us is how tuning into our minds, hearts, and bodies helps us polish the lens through which we view the world. Our perspective is key and even if we aren’t in control of external events, we can gain control of our thoughts and emotions.
This week, we have four powerful, tranquil Yin yoga classes to assist you in restoring your emotional and physical balance. Yin yoga is especially powerful because it soothes the “fight or flight” response many of us are experiencing every time we check on the state of the world. Yin focuses on quieting your nervous system and relaxing connective tissue––ligaments, tendons, and fascia. By targeting the deeper layers in the body, this style of yoga brings more blood flow to the joints and also better circulations to the internal organs.
In Yin, most postures are seated or supine on your mat. Although the longer holds are passive, they are challenging. There are three tattvas of Yin Yoga.
First is to enter the pose to an appropriate depth or edge for you. Second, find a sense of stillness and work to remain as static as possible. Third, hold the posture for time, usually one to five minutes. For many of us who are accustomed to more active flowing styles of yoga, holding an asana for five minutes can seem insurmountable. Trust in the process––with practice, you’ll find your thoughts start to settle more easily.
You’ve probably heard how we hold our emotions in different areas of our bodies and how yoga is an excellent tool to release past trauma and stress. Many Yin postures focus on opening the hips to release where emotional blockage can settle––they call them saddlebags for a reason! Several minutes holding Sleeping Swan or Pigeon pose will definitely cause sensations to arise, but breathing through the discomfort will help you release negative emotions that could be stressing you out. Accessing a sense of surrender in each pose is one of the main intentions of Yin yoga.
Yin yoga can provide the respite you need to reset, recover, and cultivate your inner peace. Self-care is vital, so slow down, allow your nervous system to quiet, and strengthen yourself from the inside out. Try one or all of these wonderful classes this week.
1. Kylie Larson - You are Resilient AF (FREE class)
2. Caitlin Rose Kenney - Yin Yoga for Longevity
3. Ali Duncan - Wall Yin
4. Eric Paskel - Yin on the Rocks Live!
A nutritious diet and plenty of exercise can undoubtedly promote good health, but what about the daily habits you practice at home?
From your everyday routine to getting the proper sleep, there are several things you can do to promote and enjoy a healthy lifestyle. It's said that good habits begin at home, and this is absolutely true whether it relates to your career, your relationships, or your physical health. Read on to discover some things you can do to start practicing smarter, healthier habits while at home.
Why Healthy Habits are Important
Whether it's stress from the workplace, current events, or family life, can be made worse if you don't establish a healthy routine. Practicing good habits will make it easier to stay on track, even when things feel overwhelming.
A clean, organized home can do wonders for your state of mind, and it can also help you feel good about coming home after a long day. Healthy eating, practicing self-love, and spending quality family time can help you stay grounded and remind you about what's important in life. Once you develop new, positive habits, they'll quickly become part of your daily rituals. Over time, these healthy habits will improve your mental and physical well-being and give you the tools you need to cope with stress in a more effective, thoughtful way.
Starting Your Day Right
To start your day on the right foot, you should try to stick to a morning schedule. Once you establish this morning routine, it will become second nature. Stay organized by creating a morning schedule you can follow every day. Draft a morning routine that best fits your specific needs, and consider these tips to help you get started:
• Wake up early. When you get up early, you'll get a jump start on your day. Waking up early also allows you to have a little extra "me time" before the rest of the family arises.
• Make your bed. The simple act of making your bed can help you feel a sense of accomplishment. Making your bed sets the tone for the day and will give you the motivation to continue with other daily tasks.
• Eat a healthy breakfast. A healthy life starts with a healthy breakfast. Skip the sugary cereals and eat a breakfast packed with proteins or fiber to help you feel full, give you energy, and keep your cholesterol levels low.
• Get natural light. Natural light plays a significant role in regulating the body's circadian rhythm. If your bedroom doesn't have windows, use a device that slowly increases the amount of light it emits to mimic the rising sun.
• Morning exercise. Get active and get moving, and you'll notice higher energy levels and a healthy body. Whether it's yoga, a brisk walk, or jogging, just be sure you get your body moving before you start your day.
• Take a shower. Don't put off taking a shower, even if you work from home. A lovely shower will help you feel better, so make sure you take one, get dressed, and avoid staying in your PJ's all day.
• Start your daily activities. Procrastinating can only make things worse, so get started on your daily tasks as soon as possible. The sooner you finish, the sooner you'll be able to relax.
• Don't work where you sleep. If you work from home, it's never a good idea to work in the same place you sleep. You need to separate your workspace from the rest of your home to achieve a healthy work-life balance.
Planning Your Next Day and a Bedtime Routine
Gearing up for the day ahead is just as important as your new morning habits. Here are some tips to establish a healthy, positive bedtime routine:
• Plan your day in advance. Write a list of the things you need to do the following day to help you stay on track. This can help you avoid forgetting important tasks, and you'll go to bed with a clear head.
• Write down a to-do list. Make a simple to-do list of the things you need to get done before bedtime. It's an easy way to ensure that you're accomplishing everything that's most important.
• Enjoy some evening showering or pampering time. Relax before you head to bed with a nice bubble bath or a warm shower. Take some time to pamper yourself so you can decompress and feel a sense of calm and relaxation before bed.
• No electronics 30 minutes before bed. Turn off your cell phone, laptop, or TV at least 30 minutes before bedtime. Too much stimulation can cause anxiety, or it may make it more difficult for you to fall asleep.
• Go to bed early. Try to get to bed as early as possible, so you get ample sleep. Practice nightly meditation to help you fall asleep and aim for at least 6-8 hours of sleep per night whenever you can.
Practice Healthy Nutrition Habits
Eating a healthy diet can do wonders for your body and mind. Follow these easy tips to help you stay on track and adopt healthy eating habits at home:
• Start by cleaning and decluttering your fridge and pantry. Get rid of junk food and anything that's expired. Your kitchen will be more organized, and you'll have a clean slate to start from. Finish by filling your fridge, pantry, and cabinets with healthy foods that you enjoy.
• Learn some new, healthy recipes and try making them at home. Cook your meals for the entire week on one day (Saturday or Sunday tends to be a good choice), and freeze everything so it's easier to prepare lunch and dinner during the rest of the week.
• Make sure you drink enough water throughout the day. It's important to stay hydrated to help you stay on task, avoid dehydration headaches, and to help you feel fuller, longer.
• Practice conscious eating. This means creating meal plans in advance and focusing your diet on mostly veggies and fruits rather than processed meals and snacks.
Enjoy Some "Me" Time
One of the most important things you can do for yourself is to dedicate some time each day that's just for you. If you have a spare room, add some comfy furniture, and make it your special place to read some of your favorite books, enjoy a cup of hot tea, or just listen to your favorite music. These simple habits may seem small, but they can actually go a long way toward keeping you happy and healthy. Use this time to relax, unwind, and focus on yourself for at least a few minutes every day.
Learn Something New
Another great way to practice self-care is to try something different and new. Take up a new hobby like painting, arts and crafts, or enroll in a cooking or baking class. If you're feeling up to it, plan a DIY project, or do some house remodeling. When you step out of your comfort zone, you'll discover new things, meet new people, and maybe even find out some new skills you didn't know you had.
If you enjoy arts or doing crafts, remodel one of the rooms in your home and make it a private studio. Take up activities like painting or embroidery so you can express your creative side. Ultimately, the goal is to discover something new and enjoyable that will make you happy and give you a sense of fulfillment and accomplishment. It's essential to try and avoid social media and negative news to restore your sense of well-being, too. Once you find a new hobby, it will become your favorite thing to do, and staying away from negativity will be much easier.
Involve the Whole Family
Developing and adopting new healthy habits at home should include the entire family. Encourage your kids to eat healthier and to get exercise every day instead of just sitting in front of their smartphone or computer. Plan some family time at least once a week where you can play games together or watch a movie. This will help you establish a strong relationship with your family and keep the lines of communication open. Over time, the whole family will develop new habits that will promote the physical and mental well-being of everyone. It's also a great way to help boost your children's self-esteem.
Practicing a few simple healthy habits at home will improve your life by leaps and bounds. Start by organizing your home and create a daily morning and evening routine. Don't forget to make time for yourself whether it's through meditation or learning a new hobby. Encourage the whole family to learn some new healthy habits of your own, and you'll discover just how much better life can be.
By Lorena Romo
Originally posted on Porch.com
Ready to start implementing some of these healthy habits at home? Sign up for a 14-Day Rise & Shine Morning Yoga Program, now!
This simple pasta dish takes a maximum of 20 minutes from start to finish – basically, just the time you need to boil the whole wheat pasta once you need to bring the water to boil. I usually always prepare pasta from scratch. Yes, it does take a little time, but for me, rolling out pasta is therapeutic, and I don't mind taking the extra time.
However, I also always have a packet of dried whole-wheat pasta in the cupboard. We are enjoying beautiful weather right now in Estonia, where I live. It makes sense to spend all these beautiful days outside, so what better time to save time on cooking!
I took an easier route with pasta today, but the zucchini took a few months of preparation as I grew it myself from the little seed to a beauty that it was today. I have been eating tons of zucchini lately as I have a few plants that all decided to give me fruits at the same time. I especially love young and crunchy zucchini babies, but I do have to admit that some of my zucchinis are overgrown too. Oh well – this only means that I will make some zucchini soup and pies and cake and bread…
I picked the chanterelles myself over the weekend, and the onions are grown in my grandmother's garden. I wish Estonian summer would last longer than it does – nothing beats the fresh produce that is picked only minutes before cooking and eating it.
Quick Chanterelle & Zucchini Pasta
Cooking time: 20 minutes
Serves: 2 people
Ingredients:
7 oz whole-wheat pasta
1 onion
1 medium zucchini
7 oz fresh chanterelles
3 ½ oz (vegan) cream cheese
Loads of fresh herbs (I used dill, coriander, basil, and oregano this time because they were fresh in my garden)
Salt and pepper, to taste
Oil, for frying
Bring the water to boil, salt it heavily and cook the pasta according to packet instructions. Just in case, I always like to check on my pasta 2 minutes before the time given on the packet to make sure it stays al dente.
Chop the onion and throw it on the pan with a tiny bit of oil and salt – leave to cook on medium heat.
Chop the zucchini and add it to the pan.
Make sure the mushrooms are clean (sand in the mouth is not a nice addition), tear the larger ones to halves or quarters, add to the same pan, increase the heat and fry until everything is cooked through. The whole process takes about 10 minutes from the moment that onion touches the pan.
Now steal about ½ cup of pasta water and add it to the pan with the cream cheese. Mix everything and season with salt and lots of pepper. Add the fresh herbs.
If you are happy with your pasta, drain it and add it to the pan. Mix once more and enjoy.
The Inspiration Download interview series features different people who are bringing ideas to life and sharing something with the world that they are passionate about, whether it's through teaching yoga, creating a business, doing work in their community, creating art, hosting events, bringing to life new wellness products, or more.
These interviews highlight real people who have brought ideas to life and give real-life insight and inspiration on their processes and journey.
This session is with the founders of Moon Bath, Sierra Brashear & Dakota Hills.
How did Moon Bath come to be?
We weren’t always such believers in the power of ritual bathing. We were first inspired by a friend whose ornate baths seemed to transport her to other realms, from which she came back glowing.
We needed to know everything—we wondered, "Can bathing actually connect us to the cosmos?" Then we tried it. And who knew?!
Turns out that tuning in to the guiding force of the moon, setting an aligned intention, and immersing ourselves in warm, herbaceous waters was the medicine we never knew we needed. Dakota was on her yoga mat during the height of a Scorpio Full Moon when it struck her—for her next mission, she would inspire others to create space for these epic bathing rituals, and the name Moon Bath was beamed in from the stars. Meanwhile, Sierra was on a weekend getaway at her childhood home in the Rocky Mountains, having a bath, and blissing out. She recalled an Ayurvedic teaching that hailed the benefits of immersing yourself in water, salt, and intention, and she thought, The modern world needs to know about this ancient magic!
Our company, Moon Bath, was created out of a desire to connect more deeply with ourselves and the planet, and we set out on a shared mission to help ignite the modern bathing renaissance. With our desire to absorb the vast healing benefits of plants in through our skin, we loved the idea of turning our bathtub into a warm tea, adding a little milk and honey, and then steeping ourselves to drink in the earthly goodness. Combining the ancient wisdom of Ayurveda with modern intuitive alchemy, we created earth-integrated bathing rituals that inspire us to tune inward and reconnect.
Dakota Hills
Title: Coyote
Dakota Hills is an artist and renegade entrepreneur with a flair for bringing ideas to life and storytelling through visual art and messaging. Eternal seeker of wisdom and self-care enthusiast, Dakota enjoys discovering socially and environmentally sustainable solutions for supporting the growth of conscious brands. As Moon Bath co-creator, with a deeply ingrained commitment to the triple bottom line approach to business (people, planet, profit), Dakota seeks to partner with and empower others who share in these values. Dakota is lit up by moving her body, adventuring in vintage vehicles, and spending time with her fur babies.
What is the key to feeling balanced for you?
I feel most balanced when I have not overloaded my schedule. Creating space in my day and week offers opportunities to be more present with what I’m doing and to embrace the spaciousness where the subtle energies and breakthroughs can occur. I can relate to the temptation to fill my schedule and run around from one thing to the next, but I’ve realized that value in slowing down, be open to the void, and maintaining curiosity around what will come through.
How do you think where you are from has shaped you?
I grew up on our family farm in seacoast New Hampshire with my four siblings. Growing up on a farm, with barns and back woods and fields of berries and a dock on the river planted a seed for adventure in me from a small age. Walking out our front door was a playground of activities and ways to get into trouble and problem solve. We would create forts in the lower barn out of hay, walk across the high rafters, explore the backwoods and get lost long into the night.
My parents were both entrepreneurs, restoring our eleventh generation family farm into a working farm and stand and hustling berries, pumpkins and Christmas trees year-round. Being a part of this family biz and watching my parents make it all happen, sparked a flame of confidence inside me to pursue my own ideas and make them my reality.
How has starting a business taught you to grow?
Being a business owner, and thus my own boss has taught me so many things about myself and how to run a business. I have realized the most important component to success is your determination to problem solve. Not having anyone else to give you the answers, or tell you what to do, naturally creates a sense of responsibility that motivates you to figure things out for yourself instead of relying on anyone else.
One of the most eye-opening things I’ve learned about running a business is that everyone is just faking it until they make it. You see a business facade from the outside, maybe you cruise their website and social media, and you make certain assumptions about their level of professionalism or competence. Once you start really working behind the scenes you realize we’re all just bullshiting our way through things, doing the best we can with the information we have. When I had a previous business that was a new trend, I realized how much you can just make up the industry standard and others will follow! Having these experiences and realizations built confidence in me that propelled me to take the leap with other business ventures. The first step is just making the commitment and taking the plunge, the rest is just problem-solving day by day to get to the next level.
Sierra Brashear
Title: Lioness
Sierra Brashear, MA, is a Certified Ayurvedic Practitioner who believes that our reconnection to the rhythms and elements of nature is a wild reclamation of our ability to heal ourselves and transform the world around us. As a graduate of the Alandi Ayurveda Gurukula, Sierra infuses her knowledge into Moon Bath’s rituals, as well as provides personal consultations and online wellness courses that support people to show up as their best through her joint Ayurveda practice, Cultivate Balance. She is also founder of Vibrant Souls, through which she provides women’s wellness resources, and is a doula, gardener and lover of bass music.
What are you passionate about sharing with the world? Why does this motivate you?
I am passionate about inspiring people to better understand their unique bodies and minds, so that they can in turn take better care of themselves. The lens I work with for this is the Ayurvedic concept of prakruti, or the unique mind-body constitution. When we know our prakruti, we can more easily discern what is beneficial for us versus what is harmful, we can show up as our best in relationships, and we can better call upon our strengths in the workplace. Understanding our prakruti also invites us to know which rituals and self care practices will call us closer into balance — using the rhythms and elements of nature as tools and as guides. The bathing rituals we share through Moon Bath align with the lunar cycle because the moon’s phases are such a powerful representation of these natural forces, and a very tangible opportunity for us to tune in.
For me, the key to feeling balanced is having a daily and weekly routine. As an Ayurvedic practitioner, this is something that I am consistently recommending to my clients and students, because I have truly seen the difference it makes in my life. I find that all of my systems operate better when I do things at regular times of the day — ideally when the aligned energies are at play. For example, I love to rise early and get my body moving right away, eat a hearty lunch when the sun is highest in the sky, have meetings in the afternoons when my independent focus begins to wane, and focus on self care rituals like oil massage and bathing as the sun begins to set. When I am in this regular flow, I experience the best, most balanced version of myself.
What advice do you have for people starting a new project?
My advice for people starting a new project is to never let “I don’t know how” get in your way. I imagine that most entrepreneurs or creators would agree that not knowing how has never stopped us from doing something. You can always Google it, ask someone, or put your nose to the grind to figure something out — and when you do, it’s actually super satisfying. Starting a new business or project may seem like a daunting series of things you don’t know how to do... but if you just take it one challenge at a time, and enjoy the process of figuring things out, after a while you will probably look back and be surprised by everything you have successfully built!
Inspired? Take a bath ritual with one of Moon Bath's products, before or after this FREE yoga class!
Head Up, Heart Strong with Christen Bakken
The start of a new season is the perfect opportunity to try something new and challenge yourself. Why not get out of your comfort zone and try a yoga challenge? It might sound intimidating, but challenging yourself to practice yoga every day, and even trying a few new things can be the best way to get out of a rut, and start a fresh season.
Still need convincing? Here are just a few reasons to join a yoga challenge today.
Learn New Things
If you’re a beginner with your yoga practice, you might not know that many poses or techniques. A yoga challenge is a great way to learn new poses quickly and get up to speed with the fundamentals of a yoga practice. They’re also great for those who are used to the practice, but who might want to try something a little different to their usual style of yoga. By doing a class every day, you’re opening your mind up to try new things, and finding out what styles of yoga you like.
If you’re not a beginner, a yoga challenge is a great way to learn all the different variations of poses that you might not have the time to try out in your day to day practice. You can also take some time to try out your own variations and changes to the poses. This can be a chance to really hone in on your preferred yoga style.
Connect With Other Yogis
One of the great things about trying something new is that you get to meet like-minded people. By signing up for a yoga challenge, you’ll meet other people who also have a passion for yoga, and you can make some new friends along the way!
The yoga community can be full of kind and supportive people, and a yoga challenge is a perfect way to connect with someone new!
Once you’ve signed up for a challenge, it can also help by having a like-minded community around you that can help keep you accountable. It could be so easy to give up, or make excuses, but the support from other yogis could be the thing that keeps you going! Everyone's strengths and weaknesses are different, and it can be easy to give up. But making new friends along the way can help motivate you to keep on your challenge!
Get Stronger
We all know that yoga is a great form of exercise to keep your body strong. Doing a yoga challenge can challenge your body and make you stronger than if you just practice every now and again. Moving your body through a class a day will help in weight loss, toning, flexibility, and detoxification. A yoga challenge can push your body and make you overall more fitter, and you’ll reap the benefits in your daily life too.
Stress Less
Yoga can help to reduce stress and anxiety, as well as make our bodies fitter. By signing up to a yoga challenge, and challenging yourself to get on the mat every day, you’ll notice significant improvements in your stress and anxiety levels. You can learn how to use your breath to clear stressful thoughts, and by doing this everyday, you’ll eventually start to take these techniques off the mat - reducing anxiety in your everyday life.
Establish a Regular Yoga Practice
At the end of your challenge, you would have practiced yoga every day - probably much more than you were before. If you think you don't have time for a regular practice, or find reasons not to get on the mat, a challenge will change your perspective, and help you to find the time every day to practice.
Convinced? Start your Fall or Spring season off on a good note, with our 2-week yoga challenge starting on the equinox. This challenge is suitable for all levels of yoga practitioners. It is here to support you in overall well-being, physically and mentally. Participants will receive their class choices every day in their inbox and connect with other participants from all over the world throughout the challenge.
Ready to join? Sign up for the 2-Week Yoga Challenge: A Fresh Start!
As we approach the equinox on September 22, 2020, it’s time to align with nature. On this day where the night and the day are equal length, it’s the perfect opportunity to focus on establishing your equilibrium. It’s always an ideal time to set intentions when seasons change, and we’re here to encourage you with a Fresh Start Challenge beginning on September 21st.
No matter where you live, 2020 has been a year of dramatic and shocking events. We’ve all been required to adapt in our professional and personal lives, often without much choice in the matter. If you’ve been consistent with your yoga practice this year, hopefully, you’ve had an outlet to help you ride the tidal wave of change. The world is transforming and all we can do is work on keeping our minds, hearts, and bodies in balance from the inside out. Join your global yoga community for a two-week effort to make a shift toward balance together.
By honoring the changes occurring on Mother Earth, with the equinox being the time of evenness, balance, and equal light and dark, we utilize the guidance of nature’s forces to become more balanced. We connect with ourselves and connect with nature and connect with the cycles of life. Harnessing the energy of the earth and planets movement aids us in becoming stronger with less struggle.
If you are approaching Autumn in the Northern hemisphere, accept the shift toward shedding layers. When the leaves fall from the trees, there’s a waiting period through winter until they bloom again. When we accept that we can slow down and rest, we’re being like the trees and flowers: preparing for new growth.
If you are in the first beautiful bloom of Spring in the Southern hemisphere, savor the promise of new life. If it’s Spring where you live, it’s an excellent time to plant seeds for growth and change in any areas of your life you would love to see come to fruition. Take the time to consider how you can best align yourself with the upcoming equinox.
If you’d like to join with thousands of yogis all over the globe and seek equilibrium together, sign up for our Fresh Start Challenge. It’s a well-balanced mix of classes from mellow to vigorous. Participants will receive their class choices every day in their inbox and share in the experience with all the challengers. We all need connection and this is a great way to connect with like-minded people. Enjoy!
I love cooking, I really do, I love doing pastry too, but honestly, it makes sense to buy some things ready-made. One of these things is puff pastry, and I proudly use it in this recipe.
Summer is the best time to use the fresh ingredients – tomatoes in this recipe are from my grandmother's garden, and I have been indulging in them for the past few weeks. Summer tomatoes are something else and love them in every shape and form.
Of course, you can use other fillings for these squares too – I like to use sliced mushrooms, zucchini, and even beetroot, but if using beets they need to be parboiled first as they take longer to cook.
Just a warning ahead of time that tomatoes from the oven are one of the hottest things on earth, so be careful not to burn yourself!
The squares are a nice treat for breakfast and work beautifully as a snack with a glass of wine.
Simple Tomato Bites
Yields: 12
Cooking time: 30 min
1 pound store-bought puff pastry
5 oz grated (vegan) cheddar
3 huge ripe tomatoes
Salt and pepper
Basil
Take the pastry out of the freezer in advance so it would thaw slightly and become soft enough to roll out.
Preheat the oven to 480 F.
Roll out the pastry to about 1/3 inch and cut to 12 equal squares
With a sharp knife, cut the incision in about ½ inch from the edge of the squares – this helps the edges rise better.
Sprinkle the cheese in the middle of the squares.
Cut the tomatoes to thick slices, and arrange them inside the squares on top of the cheese. Season with salt and pepper.
Bake for 15 minutes until the pastry is crispy and golden.
Serve with loads of fresh basil.
Get into top mental and physical shape from the comfort of your own home, with the Yoga for All: 2-Week Challenge.
We, humans, live in an age where many experience regular physical and mental stress. Body inactivity, past ailment, and genetic traits make our bodies lose flexibility and strength. Mild to chronic health problems are a possible consequence.
Yoga is one of the best ways to de-stress and rejuvenate the body to wellness and immunity. This physical practice is world-famous and has developed for centuries.
Some with many yoga offerings are slowly starting to get back to the new normal, and the fitness rainbow is brightening up for health and strength seekers. Let us look at the world's most popular places to take your yoga practice to new heights.
1. Rishikesh, India
India has clinched the top spot in the list of 2020 for yoga destinations in the world. Rishikesh, the yoga capital in Uttarakhand state, is the birthplace of yoga. The spiritual atmosphere here is the best learning ground for yoga. The holiest river Ganga flows through Rishikesh. It is a pilgrimage destination for the Hindus.
The city plays host to Hindu ashrams and International Yoga Festival every March. Renowned yoga instructors and gurus teach Pranayama, Meditation, and other yoga forms for physical and spiritual healing. Vegetarian sattvic food, spiritual songs fill the tourists' soul with divine blessings.
2. Sedona, Arizona
In the United States, Arizona is famous for the Colorado River, Grand Canyon, Arizona desert, pine-tree forests, and four energy vortexes. It is an excellent destination for camping, hiking, and biking trails.
But the yoga retreats in Sedona have an edge as they inspire the spiritual seeker with serene vibes and red rock formations. The retreats empower yoga lovers to continue their journey of seeking inner growth. The 3-day Sedona Yoga Festival held in March promotes yoga and consciousness, helps fight anxiety, PTSD, and much more.
3. Kalindi Lanzarote, Spain
Spain was among the first European countries to welcome yoga in the 20th century. Yoga, detox, and wellness get full regard in Spain. Kalindi guest house in the Spanish country attracts the yogis for its stress-release and yoga retreat program. Ayurvedic massage techniques, Kundalini, Hatha Yoga, and Iyengar yoga, are fantastic Lanzarote islands' fantastic attractions. Visit the location for mood uplifting.
4. Hariharalaya, Cambodia
Named after a Hindu deity, Hariharalaya Yoga & Meditation Retreat in Cambodia offers an experiential learning program to lead a holistic life. Highlights include yoga asana, breathing, meditation, and vegan meals.
Every year, Hariharalaya hosts 40 retreats that focus on the goodness of conscious living. New habits are shared with yoga learners; digital detox is one of them.
A visit to Angkor Wat, the world's largest archaeological temple site and the modern Buddhist Bakong temple, helps one appreciate Cambodian culture.
5. Kripalu Center for Yoga & Health, Massachusetts
Deepen your knowledge of yoga and Ayurveda by visiting Kripalu Center for Yoga & Health. This 150-acre sanctuary in Massachusetts hosts popular retreats and workshops celebrating the wisdom of yoga. The online video subscription helps the yoga freaks get access to programs and workshops led by Kripalu faculty.
6. Sacred Valley, Peru
Peru is a yoga destination popular for its ruins, Amazon rainforests, canyon, and architectural marvel Machu Picchu. Spend a few nights here to recharge in the solitude of the Sacred Valley. Many of the yoga centers in the Valley are family-owned. Participate in a communal sweat lodge or explore ancient San Pedro medicine that connects the yogis to Pachamama (Mother Earth). Drinking tea brewed with coca leaves is a traditional healing therapy. The Andes Mountains can be your eternal morning dream.
7. Koh Phangan, Thailand
Setting foot in beautiful Thailand gives an indescribable feeling. It is a Buddhist country with a young and vibrant culture, unending festivals, white-sand beaches, exotic food. This Jewel in Southeast Asia can also be your yoga stopover. The Sanctuary Thailand in the idyllic island of Koh Phangan offers an inspiring mix of yoga retreat and detox holiday. One of the first-ever resorts established in the county, The Sanctuary, encourages its guests to learn, appreciate and practice yoga through yoga holiday packages, daily yoga classes, and yoga teacher training.
8. Bali, Indonesia
In Southeast Asia, Bali is a staunch follower of yoga and yoga teacher training. The island promotes different yoga styles that are more affordable than like-minded programs in the U.S. and Europe. Bali has a plethora of holistic spas, Ayurvedic centers, and healing alternatives to follow a conscious lifestyle. The diverse scenery is another plus point. Book a yoga slot in breath-taking Bali and enjoy the mountains, beaches, and rice paddies.
9. Amalfi Coast, Italy
The cliffs of the Amalfi Coast Yoga Retreat in Southern Italy are a perfect background for your Downward Dog pose or Vinyasa. The retreat lawns and sea view terraces add a private touch to your learning. The locals act as your guides, helping you enjoy the Amalfi Coast culture. Guided boat tour of Capri, farm to fork dinner, make your yoga vacation an unforgettable experience.
10. Silver Island, Greece
The privately-owned Silver Island yoga retreat teaches the benefit of tranquillity and rejuvenation to de-stress modern life. It is a place to unwind and merge with nature and self. The exclusive retreat accommodates up to 10 guests in inviting rooms. Sunset yoga classes and solar power complete the eco-retreat experience.
Conclusion
Moments of stillness or the union of body and mind, yoga has something for everybody. Immerse yourself in yoga at any of these ten best places to achieve fitness and flexibility.
Rebecca Siggers is a passionate writer & guest blogger. Writing helps her to improve her knowledge, skills & understanding about the specific industry. She loves writing & sharing her knowledge mostly in the Travelling Industry. She believes traveling is the key to a peaceful life & wants to spread her belief across the world. Apart from writing, She loves traveling and reading.
Want to travel and do yoga? Check out some photos of epic YogaDownload Eat, Wine, & Yoga Retreats from around the world here #ydltravels.
Can't get away? Create your own yoga retreat from the comfort of your own home!
While a lot of people could definitely improve their posture, you might think that it’s going to be a hard and arduous journey to a straighter spine. However, it can be the small things that you might not notice that are actually causing your bad posture. Luckily, once you notice these behaviors, it becomes very easy to change and adapt, and improve your posture.
Here are some of the ways you could be hurting your posture, without even realizing it.
Slouching
The first is an obvious one - if you slouch often, you will hurt your posture. You may think you don’t slouch often, but try to keep your posture straight whenever you’re sat down. You may have this cracked during the workday, when you’re alert and on the ball - but have you noticed if you slouch sat on the couch at home, or when you’re driving in the car, or commuting on a bus or a train? When you’re feeling relaxed, this can have a sedation effect on your muscles, leading to increased slouching - and bad posture!
Phone Calls
No, not just speaking on the phone, but the way you hold your phone could be the cause of posture problems. If you’re prone to holding your phone between your shoulder and your ear, especially if you’re going ‘hands-free’, this can actually have an adverse effect on your posture. This is because you’re twisting your head and neck down towards your shoulders for a long time. If you can, use headphones or a loudspeaker so you don’t hurt your posture while you talk on the phone.
Shouldering the Burden
We all have a preferred side to carry bags and other items on. Unfortunately, that shoulder preference can pave the way for bad posture, as well as back pain and headaches - especially if you carry a heavy bag. You might carry everything on one shoulder as a habit, and you don’t even realize it. To fix the issues this might be causing on your posture, try to switch sides, and spread the load.
Wearing High Heels
Many people love wearing high heels, for the added height, or even for an extra confidence boost! However, wearing high heels can affect the way that you stand, as well as the way that you walk. This is because wearing high heels can cause your spine to sway in a way that isn’t natural for our bodies. If you can’t put away the high heels just yet, try to stretch your calves to counteract the damage done by wearing them.
Crossing Your Legs
It might be second nature to cross your legs when you sit down, at work, at home, on the train - but actually, the placement of your legs when you sit can have a really big impact on your posture. It’s super common to cross your legs when you sit down, but this should be avoided to keep good posture. By crossing your legs when you sit down, you can actually tilt your pelvis, which can cause bad posture, as well as causing a sore lower back.
Sleeping on Your Front
While sleeping on your front may be comfy - it is actually hurting your posture. Sleeping on your stomach can put undue stress on your spine, which makes your posture worse. This is because when you sleep on your front, and not your back or side, your spine can’t be in a neutral position. This puts all your weight at your center and hurts your spine.
Looking at Your Phone
This is a common reason in the 21st century for bad posture. Everyone stares at their phone from time to time, our mobiles have become the way we stay connected to the outside world. But they also might be a cause of bad posture. There’s even a word for it ‘text neck’. When you bend your neck forwards to look at your phone, the excessive bending of your neck, especially when you do it for a long time, can put a huge strain on the ligaments in your neck. And if your neck is out of alignment, it adds extra weight to your spine - making your posture even worse!
Tightness in Your Muscles
This one is for all the gym bunnies out there. All that moving, bending and exercising can cause tightness in your muscles, and if you aren’t taking the time to properly stretch out, they can become even tighter. Tight muscles can even be caused by normal day to day activities, like sitting down! If you don’t stretch properly, you can cause back pain and bad posture as your other muscles work overtime to compensate for the tight areas.
Poor Alignment
You may pay close attention to your alignment in yoga class, or while you work out, but do you notice what your body is doing in your day to day activities? While you’re walking around your house, or picking something up, are you in proper alignment? If you’re not aware of your alignment, you may be slipping into poor alignment, which can cause stress on the spine and cause bad posture. Luckily, this one is an easy fix. Try to notice what your body is doing, and remember the correct alignments as you do your day to day tasks.
Getting Comfy
You may just be comfortable when you have bad posture, and not want to move. You’re actually comfy because your body has already adapted to this bad posture. Try to correct your posture, even when it’s uncomfortable, and your body will soon get used to the correct posture!
Improve your posture with yoga, right now!
Tech Neck with Shannon Paige
Standing Tall: Improve Your Posture with Iyengar Yoga
Excellent posture not only keeps your physical body healthy, but also provides the foundation and support you need to maintain emotional and mental balance. Yoga will help you find proper spinal alignment to stand tall and feel your best inside and out.
Over the last thirty years, we’ve grown more sedentary as a culture. Many of us spend hours each day sitting, which is the number one contributor to back pain, poor posture, sluggish digestion, and mental fog. To counteract hunched shoulders, tight neck muscles, and lower back pain, take the time to step onto your yoga mat and perfect your posture.
Because we are all anatomically different, everybody’s posture looks different. The intention isn’t to make everyone have the same posture, but to honor the natural curvature of the spine. Ideally, the bones of your skeleton should align vertically. A simple starting point is to stand in Tadasana (Mountain Pose). If someone held a string from your ears to your ankles, ideally your shoulders, pelvis, and knees would all fall into that straight line.
Many of us have excess flattening or curvature, depending on how we spend our days. When your habitual alignment is out of sync, spinal problems like bulging disks, muscular pain, and headaches result. To avoid ending up on a physical therapist’s table, practicing yoga and reminding yourself to straighten up can keep you healthy for years to come.
Postural benefits aren’t just visible to the naked eye! We all have a subtle or astral body, that is a blueprint or sheath for the physical body. Lifeforce energy or prana moves through the Nadis or passageways. The central Nadi or Sushumna Nadi runs from the base of the spine through the crown of the head, mirroring your spinal column.
Seven primary chakras or energy vortexes are located along the Sushumna Nadi. Proper posture ensures your internal energy flows freely, which in turn keeps your emotions and thoughts aligned.
Use a combination of forward bending poses, like Prasarita (wide-legged forward fold) and Paschimotanasana (seated forward fold) with heart openers like Ustrasana (camel pose) and Bhujangasana (Cobra Pose), and twists like Ardha Matsyendrasana (half lord-of-the-fishes) to keep your spine healthy. Add in a few minutes of Phalakasana (plank pose) to build core strength for strong abdominals and to protect your lower back.
Your posture is how you carry yourself in the world. Practicing yoga helps you stand tall and proud.
Enjoy this week's classes!
1. Dana Hanizeski - Standing Tall: Improve Your Posture with Iyengar Yoga
2. Shannon Paige - Tech Neck
3. Elise Fabricant - Strong Back, Soft Front
4. Shy Sayar - Therapeutic Yoga for Hips and Back
Mindfulness is a stress-buster that’s becoming more popular, and for good reason. Practicing mindfulness in your day to day life can help you be more relaxed, happy, and kind.
For many, their work-life can be a source of stress. It doesn't need to be and for those fortunate enough, work is something that brings joy.
Whether it's work or other things in your life that cause you stress, it's important you do your best to reduce the effects of stress. Stress can kill. That’s no overstatement — it’s true. Mounting stress increases your blood pressure and releases cortisol into your bloodstream. You can become more prone to heart attacks and strokes. But you don’t have to let chronic stress defeat you.
Here are tips for being mindful during your workday, whether you're currently working from home or in the office, and have some decorative authority over your workspace.
Be in the Moment
Easier said than done. Mindfulness is defined as "maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens." It sounds simple, but it’s more than just pushing all distractions away and focusing on the project or task in front of you. You might consider getting expert advice on the therapeutic technique and how to do it right.
A regular meditation practice can increase your ability to practice mindfulness during your work life. If you practice mindfulness correctly, it reduces work-life conflict, increases focus and concentration, and increases job satisfaction.
Go Green
Plants and greenery in your workspace if you're able to add them, are more than decoration. Research shows green space is good for mental health. In fact, just being in a green space can put you in a more mindful place. Of course, some plants fare better indoors than others.
Looking after wilting, brown indoor plants might become another frustrating distraction. Others are more resilient even if you haven't had a green thumb in the past, and flourish most spaces. Some of the more popular plants for indoor spaces include money trees, philodendrons, peace lilies, and succulents. Potted plants freshen the air and lower stress and anxiety in the workplace — and that’s good for your blood pressure and your peace of mind.
Exercise Body and Soul
Any kind of exercise that gets your heart rate up, even walking, helps you stay focused. But some forms of exercise incorporate mindfulness and connection with breath.
Yoga is a perfect example, and has endless benefits for the body and mind. A good yoga teacher reminds you to be aware of your breath and how you feel in any given moment. It's easier to get centered during yoga class, and you can take the mental benefits into the office with you.
Also, take a closer look at the group exercise offerings. Meditation and mindfulness are also becoming more popular, and so are classes that bring HIIT or barre together with mindfulness techniques.
Healing Energy
Objects with healing energies can help you stay calm and in the moment. That includes green living things, but also items such as healing crystals, Himalayan salt lamps, or feng shui elements like a fish tank. Throughout time, and across cultures, humans have used items like worry beads or totems to stay focused and decrease stress.
If you're feeling chronic stress at the office or during your workday, or emotional exhaustion, display cynicism or even reduced efficiency, add some meaningful and beneficial decoration. Anything that reminds you to lowers stress and gets you back on track.
Research shows that mindfulness could actually help prevent burnout. Your mental and physical health are too important to ignore. It’s well worth the time and energy to find things that help you reduce stress in your workspace. Your body will thank you!
By Jayce Lambert
Jayce Lambert, a former professional dancer, is now a physical therapist and yoga instructor who advocates for wellness for people of all abilities.
There are two types of people - those who like peppers and those who hate them. I am definitely a pepper lover and enjoy them in every shape, color and form - raw as a snack, stuffed and baked (my favorite filling is lentils with seasonal veggies), and in salads and wok dishes. In today's recipe, red peppers are used as one of the sauce components, and the result is simply fascinating.
The sauce is reminiscent of romesco, but since my version is whipped up to taste, using the ingredients I had at home (which means that half of the ingredients used for authentic romesco sauce are replaced) I don't dare call it fancy names. I believe calling it roasted pepper and almond sauce paints a good picture of this sauce.
There is nothing complicated about making the sauce to start with. Still, if you want to simplify the process further, you can use store-bought roasted peppers - in this case, choose a jar with as few additives as possible and preferably in an oil-based marinade. However, if you are planning to grill anyway, or have a gas stove, then freshly roasted peppers are the best option. I don't have a grill or a gas stove, so I baked the peppers in the oven and still got a lovely result. So in other words, the lack of inventory should not be an obstacle
Roasted Red Pepper and Almond Sauce
Cooking time: 15 min
5 large roasted and cleaned red peppers
2 ripe tomatoes
4 oz toasted almonds
3 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
The juice of ½ lemon
A tiny bit of maple syrup
Chop up the capsicum, tomatoes, and almonds roughly, throw them in a blender or food processor.
Whizz up to a sauce. It doesn’t need to be ultra-smooth, some chunky bits are okay.
Mix in half of the balsamic vinegar and lemon juice, mix well, and have a taste. Add more lemon or vinegar, if needed, season with salt and pepper, and if you feel that the sauce needs a little extra sweetness, add a tiny bit of maple syrup too.
Keep in a sealed jar in the fridge. It will be good for up to a week.
For roasting the peppers, you can use one of these options or just use store-bought ones:
Place the whole peppers on the grill or over an open flame on the gas stove. Roast on all sides until the skin is slightly charred and the flesh slightly softened. Place the peppers in a bowl, cover and let them sit for 10 minutes. Then remove the skin and seeds from the peppers, but be careful – they are still hot.
If you don’t have a grill or gas stove, roast the peppers in the oven using the grill mode if you have it. Place the peppers on a baking sheet and roast for 15-20 minutes on 480F. Proceed the same way as in the previous method.
Try this free meditation class before your delicious sauce!
Meditation: Release Reactivity with Geenie Celento
If you're feeling like you're stuck in a rut do not worry. We all have our moments, you're never stuck, and there are things you can do, on any given day, to turn the momentum around.
This is not a post to disregard or invalidate whatever you may be feeling, but rather to encourage you not to get stuck there and keep doing your best to stay bright and optimistic.
Ready to turn things around?
Try any one of the 10 things below to feel a little lighter and brighter and get yourself out of a funk:
1. Walk it Out
Sometimes you just need to move your body, to get stagnant energy that can be clouding your body and mind to move. Walking is a simple yet profound way to bring some vitality back to your being. Go walk somewhere new for an added bonus and to avoid falling into autopilot. Even 10 - 30 minutes can be enough.
2. Talk to Someone You Love Honestly
It's often easier to hide away and pretend like everything is jolly when you're feeling low. While there is no use in wallowing away in pity, there is power and bravery in vulnerability and telling someone that you've been having a harder than usual time without feeling ashamed about it. Open, honest sharing can be a really useful reminder that we're all human and have challenges, and that you're not alone. It's common to feel more connected and supported after opening up.
3. Music is Medicine
Indulge in sound. If you're feeling low, play your music loud. Give yourself whichever kind of genre you need. Sad music has a time and place. Rap can give you a confidence boost. Meditation and ambient music can help everything settle. And dance music can get your blood pumping and make you want to dance around. Enjoy!
4. Go for a Drive
Drive for the sake of driving. You can of course combine this with tip #3 for a feel-good experience to clear your head. Sometimes when we feel stuck, it can be a matter of feeling stuck geographically also. Drive somewhere, open the windows, put on music or a podcast you love, and enjoy the scenery.
5. Go into Nature
Sometimes the answers lie in nature. Go somewhere you can immerse yourself in the beauty of the natural world to slow and quiet down for a moment.
Take a moment to pause, and ask for the solutions and breakthroughs that you're wanting, while you're somewhere beautiful. Nature and moments of reflection can bring solace and a sense of connection and support.
6. Meditate
Often it's easier to look outwards to solve problems that are causing us trouble. Go within through meditation, and you might find some useful answers. The idea behind meditation is that if we get our thoughts into a better place, the benefits will ripple outwards into our lives.
7. Journal
Writing things down can bring needed clarity. Journaling doesn't have to be structured but it can be if preferred. Write about what you've been feeling, how you want to feel, or anything that feels unresolved. You can also write letters to people you love also.
8. Run
Similar to #1, movement is healing and sometimes cardio is especially powerful. It's hard to be caught up in negative thoughts or emotions when your heart is beating and your body is charging full steam ahead. Making yourself exercise until you sweat, in various forms, is one of the easiest ways to boost endorphins and boost your mood in the process.
9. Get Artistic & Make Something
Paint, collage, take photos, do something you love to do or want to learn how to do. Using your hands and getting creative is one of the easiest ways to get out of your head and can be uplifting to your entire well-being. Children are happy to play and create endlessly, with no bigger goal in mind than to enjoy the process. As adults, it can be easy not to go there as frequently, but the creative flow is one of the best places to be. Let yourself there more often, simply for the sake of creating, without taking yourself too seriously or putting pressure on yourself to create masterpieces. Explore until you find artistic mediums that make you feel good and you can always browse the internet for endless instructional videos and ideas.
10. Yoga
"You're only one yoga class away from a good mood."-unknown. This is usually true. Almost all yoga classes have you feeling better at the end than you did at the beginning. If you've been feeling low it can sometimes be harder to show up on your mat but the rewards are worth it.
Showing up is sometimes the hardest thing you'll do in the class, but being able to practice gentle styles of yoga online from your home to make it easier than ever.
Poses in particular that are uplifting, are all inversions (including partial inversions like Forward Fold or Downward Facing Dog). and backbends, which are are beneficial if you're feeling low on energy or sad. They're uplifting and energizing.
11. Clean or Re-Decorate Your Space
Beautify your space, and clear your clutter. Feng Shui is about how your external living space is a reflection of your inner state of well-being and vice versa. It's all connected. If you're feeling scattered, your space will look and feel scattered (and walking into a scattered place can make you feel that way also).
Simplify and beautify your space, to feel better internally. Throw out things you don't need, or never use, and you might feel lighter. Feng Shui Your Life and The Life Changing Magic of Tidying Up are two books on this subject that I highly recommend.
12. Buy Yourself a Present
Don't retail therapy your way out of uncomfortable feelings, but once in a while, getting yourself something you don't need, but that brings joy, is worth it and can give you a boost. Treat yourself! You're worth it.
13. Stop Complaining
If you've felt stuck in a rut, it can be easy for some to hide, but for others, it can be easier to dwell on it and speak constantly about why you're dissatisfied with everyone you encounter. Challenge yourself, to not complain for one week, and see how your life changes, even subtly.
14. Read a Good Book
Endless social media browsing is actually being proven to increase anxiety while reading has been shown to calm humans down. Go find a good book to read and give your mind a breather that comes from getting lost in a good book.
If you're been out of reading regularly for a while, look around for a book that you're excited to dive into. Sometimes, getting into one book you cannot put down, is all that it takes to get back into reading regularly.
15. Eat Cleaner
If you're eating nothing but garbage, you're going to feel like garbage. It's pretty simple when we think about it, but depending on where you live, eating processed food all of the time is sadly the norm and easier to do than eat healthy, in many places. You don't have to transform your diet altogether or overnight, but adding some simple foods that grow from the earth into your diet, like fruits and vegetables, can go a long way, into giving your body the nutrients you need to feel good.
Make one simple smoothie a day. There are many excellent, and easy smoothie recipes here from the brilliant ladies from the Conscious Cleanse.
Remember, you're never stuck. There are actions you can take each and every day to give yourself a boost. Look forwards, not back, and experiment with this list until you find the things that work best for you.
By Keith Allen
Practice meditation for free right now, to turn things around and stay bright!
Are you ready to mix up your week with some new workouts that will enrich your yoga practice? We’re excited to share a 6-part bootcamp from Erin Wimert, YogaDownload.com’s top barre teacher, that will have you shaking, sweating, and smiling. If you’re not familiar with this total-body fitness class, barre is a challenging workout that combines elements of classical ballet barre, Pilates, and body-weight exercises. But don’t worry: no dance experience needed.
5 reasons to integrate barre into your routine:
Strength: Barre focuses on the entire body, with a heavy emphasis on core and lower body. Instead of classic calisthenics, barre class emphasizes isometric contractions, focusing on the smaller accessory muscles that act as a girdle to the larger muscles of the glutes, hamstrings, and quadriceps. Working the lower body in this way aids in creating a stable pelvis and helps support the joints and spine.
Posture: Depending upon the style of yoga you customarily practice, you may or may not be used to a precise focus on alignment. Barre, with its origins from dance and work standing at a ballet barre, emphasizes elongating the spine, strengthening and opening the chest and shoulders, and will leave you standing taller after just one class. Each movement is controlled and precise and helps you improve your posture, which in turn aids you in proper alignment in your yoga practice.
Mind-body connection: Barre and yoga both share an emphasis on the mind-body connection. You cannot coast through a barre class, just like you can’t coast through a yoga class. Breath is really important in barre work to manage the high repetitions. Working the smaller accessory muscles to failure requires determination and mental focus. When your muscles are shaking like jello, you need to dig deep and use your steady breath to finish strong.
Core Strength: A major portion of barre class emphasizes using your abdominals and back to maintain proper alignment. In addition to a dedicated floor abs section, the standing barre work requires stabilization through your center to maintain balance and posture. A strong core is essential in yoga to protect the back and aid in balancing on your hands or on one leg.
Flexibility: Barre class focuses on working the muscles to failure, followed by stretching to prevent injury and give the muscles an elongated look, like those of a dancer. By working your body in a different way than you do in yoga, you create a cross-training effect, which improves your practice.
It’s always important to mix-up the way you move to prevent injury and improve physical performance. Give one or all of these excellent short classes a try this week––you’ll be glad you did.
Ready to give it a try?
This warm salad is a nice nutritious main meal that, in my opinion, does not need anything else, but for meat lovers, it can also be served as a side next to meat or fish. I occasionally do eat fish and meat, but I never add it to this salad myself. The carrots, avocado, and seeds are filling as they are. The dish is approved by omnivores, and even my boyfriend who never likes vegetables (and weirdly enough is a vegetarian) is always happy to eat two portions of this one.
The creaminess of the avocado, crunchiness of toasted seeds, and earthiness of carrots combined is a perfect plateful for a little chillier summer night. Like many of my recipes, this salad uses a ton of coriander. If you are one of those who don’t like it, feel free to substitute for arugula. But if you have only tasted coriander for a few times, I recommend to give it another go as it is one of those flavors that needs a little getting used to. I remember when it wasn’t my favorite, and today I add it to almost every recipe!
If you can find them, this recipe benefits from using multicolored carrots – purple, white, orange… Unfortunately, I only have regular orange carrots in my garden this year, so my salad does not look as exciting as it could look, but it still tastes fantastic!
I have used a little feta cheese because the tanginess is beautiful here, but if you prefer the vegan option, just omit it.
Warm Avocado and Carrot Salad
Cooking time: 45 minutes
Serves: 4
2 pounds carrots (in different colors, if possible)
1 tsp cumin seeds
1 tsp salt
1 tbsp white wine vinegar
2 + 2 tbsp olive oil
Dried chili flakes, to taste
1 tsp coconut sugar
½ orange
½ lemon
Mixed seeds (I used poppy seeds and sunflower seeds this time)
2 ripe avocados
A handful of coriander (or substitute for arugula)
Some feta to sprinkle on top
Preheat the oven to 390 F and bring a large pot with water to boil.
Scrub the carrots and peel, if you feel like it (I usually do not peel fresh carrots). Cut the larger ones lengthways to halves or quarters, leave the smaller ones whole.
Cook the carrots in boiling water for 10 minutes, then drain and let them steam dry.
At the same time, crush the spices with mortar and pestle, then add the vinegar and 2 tbsp of olive oil and mix to a homogenous paste.
Mix hot carrots with the paste and cook them for 25 minutes in the oven until they are softened and crisped up a little. Add the halved citrus fruit to the pan too.
As long as your carrots and citrus are baking, toast the seeds on a dry pan. Peel and cut the avocado.
Once the carrots are done, carefully squeeze the juice out of the orange and lemon to a big bowl, add the rest of the olive oil, season with salt and pepper.
Place the carrots to the same big bowl, add avocado, seeds, and a handful of coriander – carefully mix again.
Serve warm, and if you want to, crumble some feta cheese on top.
In more ways than one, the COVID-19 pandemic has completely changed our sense of normal. These days, more people find themselves working remotely as the virus continues sweeping across the globe, forcing many establishments to shut down their offices.
Most children are staying at home as well and logging on for their classes rather than catching the school bus. There are also fewer opportunities to get out and socialize with friends and family. This means that many of us are stuck at home all day long. Unfortunately, all this time spent inside can lead to increased issues with your health.
Our work environments changed so drastically and quickly it’s no wonder that people are beginning to feel both the mental and physical effects of long-term isolation. Luckily, yoga is here to help. Yoga, paired with other health-positive changes, can help soften the strain that COVID-19 has put on all of us.
If you require a reset, here are some useful tips to help get you started as you adjust to working remotely.
Yoga to the Rescue
In a time where COVID-19 has made it unsafe to live as we once did, yoga is a perfect outlet. Beyond work-related stress, there is also tension stemming from the fear that you or a loved one might get sick. This, on top of all the other stressors such as closed schools and financial uncertainty, is mentally and physically draining.
To get through this unique time, it’s worth making an effort to utilize yoga, mindful meditation, and deep-breathing exercises more often. Practicing yoga has also been shown to reduce cortisol, the hormone that causes stress, and increases GABA, which is a brain chemical that can produce a calming effect. Meditation can also help take your mind off of the never-ending stream of bad news and focus more inwardly. Whether you’re a beginner or yoga veteran, there’s a pose out there that can help you get through these new stressors of life.
Invest in Your Workspace
At the beginning of this pandemic, you could argue that your hastily put together home office was perfectly fine and functional. You may have not felt the need to invest in your home office because this was only supposed to be a short, temporary situation. As we have all witnessed, the COVID-19 situation only grew more acute. This means that for the last four months you’ve likely been working in an office completely inadequate for your work and health needs.
This can negatively impact your health in several ways. If your chair is old and unsupportive, your back and posture are likely to suffer. If your desk is too small or seriously lacking storage, you often end up unorganized and stressed out trying to track down important documents. To start making the most out of your home office, and cut down on those negative side effects, you’ve got to create a better workstation and routine.
Creating a more ergonomic workstation doesn’t have to be expensive or time-consuming. Start by addressing your top-priority needs and work your way down. A few great ideas to begin with are:
Computer Chair: Switch to a chair that is easy to adjust and provides support in the right places. A proper backrest can better support the lumbar curve on your lower back which helps relieve pressure on your vertebrae.
Monitors: Our eyes can take a beating when staring at computer screens all day long, which can lead to headaches and blurry vision. Adjust the lighting on your computer’s monitor or switch to night mode. And make sure it’s around 20 inches away from your face so your eyes aren’t working as hard to focus. Avoid strains in your neck by keeping your monitor at or below eye level as well.
Distractions: To keep your productivity up, set up a routine, and stick with it. This is where yoga can play a key role in your workday. Each day or whenever you’re feeling anxious and distracted, take ten minutes to do some low-impact yoga stretches that improve focus and productivity. Not only will this help with concentration but excessive sitting is harmful to your health so it’s a great excuse to get up and moving.
Get Some Fresh Air
By now, you might be feeling as though going outside, meeting up with loved ones, and heading out on some wild adventure is a thing of the past. Despite most cities removing their shelter in place orders, many of us still stay inside most of the day. However, there are many scientifically-proven benefits of spending time outside such as decreased stress, higher-quality sleep, lowered blood pressure, and enhanced creativity.
The next time you’re finished with work for the day, try grabbing your yoga mat and heading outside. Find a spot that you can safely distance from other people on and enjoy the sounds and sights of the outdoors while you stretch. Start with some stress-relieving poses such as Standing Forward Bend or Rabbit Pose. Then try targeting specific areas such as your back, which even in the best of office chairs can still ache after a long day at work. Downward-Facing Dog and Extended Triangle are classic poses that feel amazing and help with back pain.
If you want a break from yoga, going for a simple walk around the neighborhood is also a great way to get you moving and enjoying what Mother Nature has to offer. Bring a journal with you and take a small break to jog down some of the thoughts you had while walking around. It can be very therapeutic to write down your fears, worries, hopes, and dreams, especially while the sun is setting and the sky is full of those magnificent colors. Whatever you like to do, just get outside and enjoy the healing properties of the great outdoors.
Working remotely more is just one side effect that COVID-19 has had on our way of life. The year 2020 has certainly been a rollercoaster and we’ve still got a few months to go. This year, perhaps more than ever before, it’s important that you find more ways to keep your body, mind, and soul healthy. Yoga is one solution but there are others you can also utilize that can help make this trying time a bit easier to manage.
By Frankie Wallace
Frankie Wallace is a freelance writer from the Pacific Northwest of the United States. She writes about a variety of topics, but manages to spend her free time tending to her garden and cuddling with her cat, Casper.
External sources: https://www.cnbc.com/2020/04/06/coronavirus-is-taking-a-toll-on-workers-mental-health-across-america.html https://eberlestock.com/a/blog/10-scientifically-proven-benefits-of-being-outside-for-your-mental-physical-health https://valleyoaks.org/health-hub/the-relationship-between-covid-19-anxiety-and-yoga/ https://online.maryville.edu/blog/a-guide-to-creating-an-ergonomic-workstation-for-studying/ https://www.webmd.com/a-to-z-guides/what-is-cortisol#1
Iyengar yoga is a type of yoga that was developed by B.K.S Iyengar - and also named after him. He was one of the people who was partly responsible for bringing the modern practice of yoga to the Western world.
B.K.S. Iyengar was born in 1918 in Bellur, India. B.K.S. Iyengar practiced yoga for over 85 years, but began his study under his guru, T. Krishnamacharya - also sometimes known as the Father of modern yoga. B.K.S Iyengar brought the practice of yoga to the western world in the 197’0’s and wrote the book Light on Yoga, which has been a book many yoga students across the world have studied for generations.
Iyengar yoga is identified by being similar to the classic Hatha yoga traditions, but with lots of attention on the technical alignment and proper posing. This helps keep the mind drawn inward, but also connected to reality.
Iyengar yoga focuses on three different aspects - timing, alignment, and sequencing. In particular; timing, the poses are held for long periods of time. You are encouraged in Iyengar yoga to find stability in a pose, and only then, intensify the depth of your posture. This will help your strength and flexibility. Alignment typically means to stay in the yoga pose while still maintaining your body's boundaries, and not pushing it past that.
In Iyengar yoga, you may often use props to assist with your asanas while reducing the risk of injury. Alignment can help to bring balance to your body and mind. Finally, sequencing means the order of poses are practiced. This allows a structured progression and helps your body to open up to some of the deeper poses.
You’ll be in good hands in your first Iyengar class - teachers have to undergo a very in-depth three-year training before they are allowed to lead a class. This is due to the very strong emphasis Iyengar has on the body's proper alignment.
Iyengar was developed after B.K.S Iyengar started practicing yoga as a child due to poor health. He found that with a daily practice, the health benefits in his body were evident. This started his knowledge of anatomy and gave him a therapeutic approach to yoga practice.
Iyengar advocates the use of props such as blocks and straps to help you gain the correct alignment for your individual body. Some of the unique benefits to Iyengar include better physical health, better posture, tension release, and boosted energy, which is why it is suitable for everybody.
Iyengar yoga typically gives an in-depth demonstration of poses, and helps to teach users both the doing and how to do the asanas. Teachers will demonstrate poses, to help show pupils the correct alignment and shapes. This helps you to be safe in your practice and gives a better understanding of the pose from the start. Be prepared to learn and listen to instructions!
As mentioned before, Iyengar is an alignment-based practice. You may be asked to align your body in new or different ways. This is so you can examine how your body's alignment is, and gives a holistic edge to your practice. Your teacher may provide verbal or hands-on adjustments to guide you into the correct alignment for each pose.
Progression is important in Iyengar yoga, and when you start out there can be a lot to learn. To excel at Iyengar, it expects a knowledge of sequencing, physiology, asana and pranayama techniques as well as an understanding of the philosophical aspects of yoga. If you have never tried Iyengar before, make sure you practice a beginners class, and only move up a class if you are ready.
Iyengar classes typically include inversions, such as shoulder stands and headstands. It’s important to listen to your instructor and attempt these poses safely, keeping your body aligned. You’ll work up to these poses by strengthening your arms and shoulders in easier classes first.
If you’re struggling to get into the poses, use props! Iyengar yoga advocates the use of props - in fact, B.K.S Iyengar was the originator of many of the props we still use in yoga classes today. Straps, bolsters, and bricks are just a few of the props you might find in an Iyengar yoga class. You can use props to deepen your poses, and help your understanding of the pose and alignment, or to help you get into a certain pose. Props help you to explore poses in new and different ways.
Iyengar yoga is one of the most popular types of yoga out there. The popularity has spread through the teachings of B.K.S Iyengar and his family. There are teachers across the world who specialize in Iyengar.
Enjoy these Iyengar yoga classes, right now, at home, or on the go with the YogaDownload app!
Introduction to Iyengar Yoga with Dana Hanizeski
Iyengar Yoga: Deep Release for the Hips & Legs with Dana Hanizeski