In yoga, we often focus on forward bends, backbends, and twists, but there’s a powerful, often overlooked area that can bring incredible benefits to our practice—our side body. This week at YogaDownload, we’re diving into the theme of Side Body Opening, where we explore the transformative effects of side-stretching poses. These movements aren’t just about flexibility; they’re about creating space in the body, building strength, and unlocking a new level of mobility and ease.
If you’ve ever felt tightness along your waist, hips, or lower back, side stretches might just be the missing piece in your yoga routine. Let’s take a closer look at why these poses are so essential for a well-rounded practice and how they can help you feel better both physically and mentally.
Building Strength and Stability: Side-stretching poses aren’t just about flexibility—they also build strength in the muscles that support your torso and spine. When you engage in poses like Extended Side Angle or Triangle, you activate your obliques, intercostal muscles, and the quadratus lumborum (QL). Strengthening these muscles is key to creating a stable core, improving posture, and reducing the risk of injury.
Increasing Mobility: One of the main benefits of side body opening is increased mobility in the spine and hips. As you lengthen the muscles along the sides of your body, you create more space in the ribcage and lower back, allowing for greater range of motion. This mobility isn’t just useful for yoga; it also enhances your movement in everyday activities, from reaching up to grab something off a high shelf to twisting comfortably in your seat.
Improving Flexibility and Alignment: Side stretches help to elongate the muscles that often become tight due to repetitive movements or prolonged sitting, like the intercostals (the muscles between the ribs) and the QL. This improved flexibility in the side body can lead to better overall alignment in your yoga practice, helping you move with more grace and fluidity both on and off the mat.
Enhancing Breath and Energy Flow: Stretching the side body creates more space for the lungs to expand, leading to deeper, more fulfilling breaths. This increase in breath capacity not only energizes the body but also helps calm the mind, reduce stress, and promote a sense of well-being. The flow of prana (life energy) is also enhanced, which can leave you feeling more vibrant and uplifted.
One of the key muscles that benefits from side body opening is the quadratus lumborum, or QL, which sits deep in the lower back on either side of the spine. The QL plays a crucial role in stabilizing the pelvis and supporting the lower back during movement. It’s also one of the muscles that commonly becomes tight and overworked due to sitting for long periods or poor posture.
When the QL is tight, it can lead to discomfort in the lower back and limit your range of motion. By incorporating side-stretching poses into your practice, you help release tension in this area, reduce pain, and restore balance to your lower back and hips. Regularly stretching the QL not only increases flexibility but also helps prevent future strain and promotes a more balanced, pain-free movement pattern.
To help you experience the benefits of side body stretching, we’ve introduced two new yoga classes this week that focus on creating space, mobility, and strength in your side body:
Lateral Mobility with Lila Whiting In this class, Lila guides you through a series of movements designed to enhance lateral mobility and unlock the potential of your side body. With a focus on gentle stretches and mindful breathing, this class aims to increase flexibility in your ribs, waist, and hips, leaving you feeling more spacious and light. It’s the perfect practice to improve your overall mobility and bring balance to your body.
Side Body Opening with Denelle Numis Denelle’s class is all about releasing tension and creating openness in your side body. Through a combination of slow, mindful stretches and calming breathwork, this practice will help you target the often-neglected muscles along your sides. This gentle approach makes it accessible to all levels, providing a nurturing space to unwind and reconnect with your breath.
Side-stretching poses are a simple yet profound way to create space in your body. They help you build strength, improve flexibility, and enhance your breath, all while cultivating a sense of ease and fluidity. Whether you’re looking to increase your range of motion or simply want to release the day’s tension, these movements are a powerful addition to your yoga practice.
So, take a deep breath, roll out your mat, and join us for these side body opening classes. You’ll be amazed at how these gentle stretches can transform not only your posture and movement but also your overall sense of well-being. Experience the benefits for yourself, and discover how creating space in your side body can lead to more space in your life.
The connection between our bodies and the universe around us has long been acknowledged in ancient wisdom traditions. Both yoga and astrology are tools that help us tune into the cycles of life, explore the depths of our inner selves, and align with the natural rhythms of the cosmos. When combined, these two practices offer a powerful path to greater wellness, self-awareness, and fulfillment. This week’s theme at YogaDownload is Align with Your Sign, inviting you to explore how syncing your yoga practice with astrology can deepen your connection to the universe—and yourself.
Both yoga and astrology are about connection: yoga connects body, mind, and spirit, while astrology connects us to the celestial cycles that influence our lives. Each zodiac sign and planetary movement reflects certain energies, qualities, and tendencies, and when we align our yoga practice with these cosmic rhythms, we can experience a greater sense of harmony and flow.
For instance, during a full moon, emotions often run high, and our energy levels fluctuate. Practicing moon salutations or gentle yoga can help balance that intense lunar energy. Similarly, when the sun moves into a fiery sign like Aries, you might feel inspired to take on a more dynamic, empowering practice that mirrors that bold energy. By becoming more attuned to these astrological patterns, we can use yoga as a tool to harness those energies, align with the cosmos, and move through life with greater intention.
Heightened Self-Awareness: Understanding the influence of your astrological sign and current cosmic events helps you become more in tune with your own emotional and physical cycles. This awareness encourages mindful living and helps you recognize patterns in your behavior, mood, and energy. Your yoga practice becomes a mirror, reflecting the ebb and flow of these influences and helping you connect more deeply with yourself.
Emotional and Energetic Balance: Each phase of the moon or zodiac season carries its own energy. By adjusting your yoga practice to reflect these shifts, you can cultivate balance—whether that means grounding yourself during an intense full moon or harnessing the creativity of a new moon phase. Yoga and astrology work together to create space for release, growth, and transformation.
Connection to the Universe: Astrology reminds us that we are all connected to something bigger. When you practice yoga with an astrological intention, you align not only with your own body and mind but with the larger cosmic forces at play. This can be incredibly empowering and comforting, helping you feel more connected to the rhythms of the universe.
Intentional Living: Aligning your yoga practice with astrological cycles encourages a more intentional approach to both your physical and spiritual wellness. By setting intentions that reflect the energies of the zodiac or moon phases, you bring more purpose into your practice, which extends into daily life.
Deeper Meditation and Mindfulness: Astrological insights can serve as a guide during meditation, helping you explore different facets of yourself depending on the planetary or lunar influences. For example, during a Pisces moon, you might focus on deepening your intuition and exploring your spiritual side, while an Aquarius moon can inspire innovation and forward-thinking in your meditations.
Each zodiac sign and lunar phase influences us in unique ways, and we can tailor our yoga practice to reflect these energies. For instance, grounding poses like Mountain or Tree might feel especially nourishing during an earthy Taurus season, while flowing sequences can complement the fluid, intuitive energy of a water sign like Pisces. By consciously aligning your practice with the cosmos, you’ll deepen your connection to both the universe and your own inner rhythm.
Ready to align your yoga practice with the stars? We’re thrilled to introduce three new classes this week that will help you explore the cosmic connection between astrology and yoga:
Moon in Aquarius with Gemma Celento Gemma’s class is designed to help you align with the progressive, innovative energy of Aquarius. This air sign is known for its forward-thinking ideas and a sense of community. In this class, you’ll be encouraged to open your mind and embrace the unconventional. It’s perfect for those days when you want to think outside the box and tap into your creative energy.
Full Moon Chanting Meditation with Jessie Ophelia Fuller Jessie’s chanting meditation class is perfect for harnessing the powerful energy of the full moon. Full moons are a time for release and reflection, and this practice will help you let go of what no longer serves you while chanting sacred sounds to raise your vibration. It’s a beautiful way to connect with the lunar energy, calm the mind, and deepen your meditation practice.
Moon in Pisces with Gemma Celento In this class, Gemma guides you through a gentle, intuitive practice inspired by the watery, emotional energy of Pisces. Pisces is all about sensitivity, intuition, and spiritual connection. This class invites you to slow down, go inward, and connect with your creative and intuitive side through mindful movements and breathwork. It’s the perfect class for when you’re seeking emotional release or a deeper connection with your inner self.
Astrology and yoga are two ancient practices that, when combined, create a powerful synergy for deepening self-awareness, balancing emotions, and aligning with the natural rhythms of the universe. By tuning into the cosmic cycles and syncing your yoga practice with the energies of the zodiac, you’ll cultivate a greater sense of harmony, both within and around you.
So, whether you’re seeking emotional release during a full moon or looking to channel your creativity during an Aquarius phase, these classes are the perfect way to align with your sign and find balance. Step onto your mat, look to the stars, and open yourself to the wisdom of the cosmos.
The world has changed a lot over the last several years, and it seems like there's more to fear than ever before. From crime to global pandemics to the rhetoric of politicians, it’s easy to become concerned and feel panicked. However, you have a choice to give in or take a stand for yourself. By practicing mindfulness techniques and preparing for the unexpected, you can give yourself a better chance to conquer fear and anxiety in an ever-changing world.
Here are some facts and techniques to consider to stay centered during the chaos.
Watch the news enough, and you’ll find that there always seems to be something new to fear. It can be a lot to take, and if you’re glued to your television, you’ll likely get anxious. That’s why one way to stay centered when dealing with a pandemic or news-related anxiety is to monitor your news consumption and limit how much you watch every day. With that said, it’s also vital that you don’t leave yourself in the dark because sometimes you can find ways to stay safe and make a difference.
For instance, while we just went through the COVID-19 pandemic, scientists believe that there’s still a risk of large-scale pandemics. The researchers cite many different factors, including environmental changes and deforestation, that bring animals that have diseases closer to humans. Also, increased international travel makes it easier for people to spread a disease across the seas.
By knowing that these risks exist, you can take steps to keep yourself and others safe, like researching places before you travel and encouraging others to recycle so fewer resources and trees are wasted. By doing your part, you can feel better about yourself and feel more at ease.
Since there will likely always be something new to fear in the world, it’s also vital that you know how to regulate your anxiety daily. One idea is to notate your feelings in a journal every day or speak to a friend to keep things from bottling up. You can also redirect your nervous energy by taking walks or cleaning something around the house.
When you’re feeling extra stressed, taking time for yourself is critical, and many stress-reducing activities can help you to re-center and feel better.
If you can find a quiet place, consider meditation because you have many options. There’s zen meditation, where you focus on yourself and your breathing rather than life’s complexities. You can also practice mantra meditation, where you focus on a mantra, which could be a single syllable or several words. Your words could be about something you like about yourself or something that makes you happy. The idea is that, by practicing this mantra, you’ll feel the subtle vibrations that can help you feel at ease.
Exercise is another way to stay centered, especially at the start of the day. Whether you go running or lift weights, you can better your body while focusing on your own thoughts and not what’s going on in the world that’s likely out of your control.
Yoga is a great exercise routine to try to settle your nerves during turbulent times. If you’ve never practiced yoga before, look online for exercises you may like or go to a class. Yoga can do wonders for your mental health because it helps to focus your thinking and provide clarity. Engage in yoga regularly, and you can increase many of the hormones that contribute to your happiness.
Supplement your yoga or meditation with preparedness. While much of what is discussed on the news can be considered fear-mongering, there is some truth to the threats. So, plan for the unexpected, and you won’t be as anxious if it comes true.
Right now, the best thing you can do is create an emergency preparedness plan, so you and your family are ready for anything. Start by writing emergency numbers near the phone so you can feel good knowing that you can call for help at a moment’s notice. Then, research what to do if there is an emergency at home, especially weather-related emergencies. Know your escape path in the case of a fire, learn where to go or a tornado, and plan for whatever else applies to where you live.
With conflicts worldwide and different political ideologies floating around, we live in a time of uncertainty. If you're concerned that you may one day be without food or the other necessities you require, consider creating your own organizing and maintaining a food storage shed. You can make the food in your shed last longer by storing it properly. Place pasta and cereal in sealed bins so they stay fresh and rodents can’t chew their way in. Nuts, including almonds and pistachios, can last a long time, and they have a good sense of protein, so keep them sealed in a dry area.
Since you don’t know if an emergency will happen, if it happens at all, you need to keep your shed organized. Place sealed items on the shelf with the nearest expiration dates first so you can easily spot when they’re about to go bad. Keep the food within reach, so it’s accessible by anyone who uses the shed in times of need.
Yes, it can be a scary world, and the threats can seem to escalate with every newscast. It can be a lot to take, but you don’t have to let it control your life. Practice preparedness and mindfulness, and take things one step at a time, and you can stay centered regardless of what comes your way.
Life has a way of making us close off—physically, emotionally, and mentally. Hours spent sitting at a desk, staring at screens, or carrying the weight of stress can cause us to hunch forward, not only affecting our posture but also creating tension in our upper body. More than that, we may begin to carry emotional weight in the chest, as if shielding ourselves from the pressures of the world.
But there’s a simple, powerful way to release this tension and open yourself up to a greater sense of ease: heart-opening yoga. This week’s theme at YogaDownload is Open Your Heart, and it’s all about gentle, heart-opening yoga poses that help release tightness in the chest, shoulders, and upper back, while also fostering emotional openness and well-being.
Heart-opening yoga poses, or backbends, are not just about physical flexibility. They also have the ability to shift how we feel emotionally, helping us connect with feelings of openness, vulnerability, and compassion. Whether you’re practicing deep backbends or gentle chest-opening poses, the benefits are far-reaching:
Releasing Physical Tension: Many of us hold tension in our upper bodies, especially in the shoulders and chest. This can come from stress, poor posture, or even the protective way we subconsciously hunch over when we’re feeling anxious or overwhelmed. Heart-opening poses work to counteract this tension, stretching the chest and upper back and allowing for greater mobility.
Improving Posture: If you spend a lot of time sitting or working at a computer, you’re probably no stranger to the forward-hunched posture that comes with it. Heart-opening poses help to reverse this rounding by strengthening the muscles of the upper back and shoulders. Over time, this leads to improved posture and alignment, helping you stand tall and breathe more easily.
Emotional Release: Yoga is as much about the heart as it is about the body. Gentle heart-openers allow us to release emotional tension, which we often carry in our chest. These poses create space, encouraging us to soften, breathe deeply, and let go of the emotional weight we’ve been holding on to. It’s not uncommon to experience a sense of emotional relief during or after a heart-opening practice.
Boosting Energy and Mood: Heart-opening poses are energizing and uplifting. When we stretch and open the chest, we’re not only increasing circulation to this area but also improving the flow of prana (life energy) throughout the body. This surge of energy can leave you feeling refreshed, more positive, and ready to face the day with an open mind and heart.
Promoting Compassion and Vulnerability: On a deeper level, heart-opening poses ask us to embrace vulnerability. They encourage us to soften and be more open, both physically and emotionally. In a world that often demands strength and resilience, it’s a powerful reminder that there is strength in vulnerability and compassion.
Heart-opening poses can range from deep backbends to more subtle stretches. Whether you’re lying over a bolster in Supported Fish Pose or practicing a gentle Baby Cobra, the intention is the same: to create space in the chest, release tightness in the shoulders, and allow for deeper breathing.
When practicing heart-openers, the key is to approach them mindfully. Start small, and allow your body to guide you into each pose with care. Remember, it’s not about forcing your body into a deep backbend—it’s about finding that sweet spot where you feel a gentle stretch, your breath flows freely, and your heart begins to open, both physically and emotionally.
Ready to open your heart and invite more space, energy, and compassion into your life? We have two new classes this week that are perfect for exploring gentle heart-openers:
Sweet & Simple: Open Heart with Elise Fabricant In this class, Elise guides you through a sweet and simple sequence designed to open your heart and release tension in the upper body. With gentle stretches that focus on the chest and shoulders, this practice helps you soften, breathe deeply, and find more space in both your body and mind. It’s perfect for those days when you need a soft, nurturing flow to restore balance and ease.
Yin Yoga for the Heart & Lungs with Caitlin Rose Kenney Caitlin’s Yin Yoga class is designed to support both your heart and lungs through deep, passive stretches. By holding poses for longer periods, you’ll gently release tension and create space in the chest, upper back, and shoulders. This class is a perfect way to relax, open your heart, and improve your capacity for deep, nourishing breaths—ideal for unwinding after a long day.
If you’ve been feeling physically or emotionally closed off, heart-opening yoga can be a beautiful way to soften and release. These gentle poses not only improve your flexibility and posture but also invite you to connect with your emotions, opening yourself up to a sense of peace, compassion, and emotional freedom.
So, why not give it a try? Whether you’re in need of a physical release or simply want to practice opening yourself to new possibilities, these classes will guide you on your journey. Step onto your mat, breathe deeply, and let the heart-opening magic unfold.
In a world that never seems to stop, finding moments of peace and quiet can feel like a luxury—one many of us forget to prioritize. The demands of modern life often pull us in countless directions, leaving little space for rest, reflection, and true emotional well-being. This is where gentle yoga comes in as a sanctuary, a way to press pause and reconnect with ourselves.
This week at YogaDownload, we’re embracing the theme of Serenity Now, a reminder that calm is not only possible but essential. Through gentle yoga practices like Hatha, you can quiet your mind, reduce anxiety, and nourish your emotional well-being. Whether you’re in the midst of a stressful period or just need a moment to catch your breath, gentle yoga is the perfect self-care practice.
One of the most beautiful things about gentle yoga is its ability to create space—both physically and mentally. Unlike more vigorous forms of yoga, Hatha and other gentle styles allow you to slow down, settle in, and focus on your breath. The simplicity of the movements gives you time to connect with yourself on a deeper level.
Anxiety can creep in when we least expect it, often catching us off guard during moments when we most need to feel grounded. Gentle yoga practices, like the ones offered in Hatha, are incredibly effective in managing anxiety because they emphasize breathwork and mindfulness. When you’re holding a pose, focusing on your breath, and releasing tension from your body, your nervous system begins to shift from “fight or flight” to “rest and digest.”
For many people, gentle yoga becomes a safe space to explore their emotions and let go of the mental chatter that fuels anxiety. We’ve heard from many students who have found comfort in the simple act of moving slowly, intentionally, and with compassion for their bodies. One student indicated that after a few weeks of gentle yoga, she felt like she was “finally able to breathe again” and noticed a significant decrease in her anxiety levels.
What makes gentle yoga so powerful is that it isn’t about pushing or striving. It’s about being kind to yourself, recognizing your limits, and honoring where you are on any given day. This practice is truly about self-care, and that can be especially important during tough times.
We’ve all had those days—or weeks—where stress seems to dominate every thought and action. It’s easy to fall into a cycle of busyness, convincing ourselves that we don’t have time for self-care. But gentle yoga reminds us that even in the midst of chaos, we can create pockets of peace for ourselves.
Think of gentle yoga as a reset button. It doesn’t require you to be at your physical peak, and it’s accessible to all levels. Whether you have five minutes or an hour, the practice allows you to step out of your day, reconnect with your breath, and calm your mind. It’s a way to remind yourself that your well-being matters, even when everything around you feels overwhelming.
If you’re ready to experience the calming benefits of gentle yoga, we’ve got three new classes this week that will guide you toward serenity and emotional well-being:
Serenity Now: Super Gentle Yoga with Jackie Casal Mahrou In this class, Jackie leads you through a super gentle sequence designed to help you release stress and tension. The focus is on slow, supportive movements that nurture your body and quiet your mind. It’s perfect for those days when you need a soft, calming practice to restore balance.
Evening Transition to Self with Mary Baker Mary’s class is ideal for unwinding at the end of the day. It’s designed to help you transition from the busyness of life to a peaceful, reflective state. Through gentle poses and mindful breathwork, this class will leave you feeling centered and ready for a restful evening.
Gentle Yoga Stretch and Mindfulness with Marie Castello Marie’s class combines gentle stretches with mindfulness techniques, helping you release physical tension while cultivating emotional calm. This practice encourages you to tune into your breath, move slowly, and embrace the present moment with kindness and awareness.
Gentle yoga offers us the opportunity to take a break from the noise of the outside world and return to ourselves. Whether you’re seeking physical relaxation, emotional balance, or mental clarity, gentle yoga can be a powerful tool for finding serenity in even the most stressful times.
So, take a deep breath, roll out your mat, and let these classes guide you toward the calm you deserve. Serenity is within reach—sometimes, all it takes is a little yoga to bring it into your day.
If you’ve been searching for a practice that slows you down, invites you to unwind, and nurtures both body and soul, you’ve likely heard of Yin Yoga. But have you experienced its transformative power? This week at YogaDownload, we’re embracing all things Yin with our theme: YINtastic!
A blend of Yin Yoga and the word fantastic, YINtastic perfectly captures the soothing magic that comes from this deeply restorative practice. So, let’s explore what makes Yin Yoga so unique, how it works, and why it might just be the missing piece of your wellness puzzle.
Yin Yoga is a slow-paced style of yoga that targets the body’s deeper connective tissues—like ligaments, joints, and fascia—rather than the superficial muscles we typically engage in more dynamic forms of yoga. This practice involves holding poses for extended periods, often anywhere from 3 to 5 minutes or more, allowing the body to sink into stillness and fully stretch those tight, neglected areas.
In a world where many forms of exercise are focused on building strength and movement, Yin Yoga provides the perfect counterbalance. While it might look easy, Yin’s magic lies in its subtle intensity. Holding poses for a longer duration gently stresses the connective tissues, encouraging them to become more supple and flexible. Plus, it’s a fantastic way to slow down both your mind and body, helping you move from “doing” to “being.”
Increased Flexibility and Joint Mobility: Yin Yoga targets the body's deeper tissues, helping to improve flexibility over time. By holding poses for longer periods, the connective tissue surrounding the joints becomes more elastic, improving range of motion and joint health.
Stress Relief and Mental Clarity: One of Yin’s biggest benefits is its ability to calm the mind. The slow pace of the practice, combined with deep, mindful breathing, allows you to enter a meditative state. This mental stillness promotes relaxation and reduces stress, helping you feel centered and grounded.
Energy Flow and Balance: According to Traditional Chinese Medicine, Yin Yoga helps regulate the body’s energy, or “Qi.” By focusing on specific poses that stimulate energy channels (meridians), Yin Yoga helps to balance your internal systems, leaving you feeling energized and harmonious.
Release of Tension: We often hold emotional and physical tension in our bodies, especially in areas like the hips, shoulders, and lower back. Yin Yoga gives you the time and space to release this built-up tension, allowing for a greater sense of ease and freedom in the body.
Mindfulness and Patience: Yin Yoga teaches patience, both on and off the mat. Holding poses for extended periods challenges you to sit with discomfort, breathe through it, and ultimately learn to embrace stillness. This skill carries over into daily life, helping you handle stress and challenges with more calm and grace.
In Yin Yoga, the focus is on surrender. Unlike more active practices like Vinyasa or Power Yoga, Yin encourages you to relax your muscles and let gravity do the work. The goal isn’t to push yourself but to find your edge—the point where you feel a deep stretch without pain—and then soften into it.
Because Yin targets the connective tissues, it’s important to enter poses slowly and mindfully. The practice emphasizes longer holds, which give the body time to soften and open up. As you stay in each pose, your breath becomes a guide, helping you navigate any discomfort and bring awareness to areas of tightness. The result is a deeply restorative experience that works on both physical and energetic levels.
If you’re ready to dive into the YINtastic world of Yin Yoga, we’ve got two new classes that are sure to help you find deep relaxation and rejuvenation:
Wisdom Palace - Yin Yoga Practice with Caitlin Rose Kenney Caitlin’s class is designed to help you access your body’s deeper wisdom through stillness and introspection. In Wisdom Palace, you’ll be guided through a series of calming Yin poses that invite you to unwind and listen to the messages your body is sending. This practice is perfect for when you need to reset, recharge, and tap into your inner wisdom.
Wind Down Yin with Jessie Ophelia Fuller If you’re looking to unwind after a long day, Wind Down Yin with Jessie is the perfect way to calm your nervous system and prepare for restful sleep. This soothing class focuses on gentle stretches and breathwork, allowing you to release the tension and stress accumulated throughout the day. It’s the perfect practice to help you wind down, de-stress, and enjoy a peaceful evening.
Yin Yoga is the perfect complement to the hustle and bustle of everyday life. Whether you’re a seasoned yogi or new to the mat, this practice offers something for everyone—flexibility, mindfulness, and a deep sense of calm. So, take a moment for yourself, grab your mat, and try these new classes. You’ll be amazed at how fantastic you feel after a little YINtastic self-care.
Living in the present moment. Recognizing thoughts and emotions without judgment. Practicing compassion and gratitude. Exuding love to oneself and one’s surroundings. These are the core elements of living mindfully.
Mindful living has dozens of mental, emotional, and physical benefits, such as reducing stress levels, improving focus, building self-confidence, and increasing overall happiness. What’s more, because mindfulness deepens your awareness of yourself and your surroundings, introducing mindfulness into your health and home can improve your efforts to live sustainably.
The sooner you start making meaningful changes to the way you live, the sooner you can live a happier and more sustainable life. Here are a few actionable ways you can introduce mindfulness into your health and home today.
You only get one body. Mindfulness can help you take care of your body, which will help to prolong youthful feelings of good health. Here are some key mindful practices to adopt to improve your sense of health and well-being.
Meditation
Arguably the central practice of mindful living, meditation allows you to clear your mind of extraneous thoughts and emotions to focus on being here, now. There are dozens of proven health benefits of meditation, including more robust mental and physical health. It can be difficult to establish a meditation routine, especially for beginners who may not immediately recognize any results from the practice. You might want to experiment with different forms of meditation until you find one that feels comfortable to you.
Movement
It is no secret that regular exercise is imperative for good health. Yoga is a popular type of movement amongst mindfulness practitioners; the proper practice of yoga demands you to focus only on breathing and body position. However, as long as you are able to control your focus, bringing your awareness solely to the present moment, you can transform any form of exercise into a mindfulness practice.
The most important aspect of movement is that you do it regularly. Therefore, you might need to experiment with a variety of practices, from yoga and tai chi to walking, running, or weight lifting, to find a form of exercise you can do regularly.
Diet
Even an activity as simple as eating can be improved through the practice of mindfulness. You might consider how your diet is affecting other aspects of your life experience; what you eat becomes who you are, which means the foods you choose to ingest will impact everything from the development of acne across your skin to the intensity of your emotions.
Our diets also have a profound effect on the world around us, as some foods demand dramatically more resources to produce. You might modify your diet to eliminate foods that are causing you and the world around you harm, starting perhaps with simple swaps to nix acne-promoting foods.
In pursuit of a sustainable and healthful diet, you should start incorporating mindfulness into your mealtimes. With every bite, you should engage your senses, considering the aroma, taste, and texture of your food. During and after eating, you should pay attention to how your body and mind feel, so you can determine whether the foods you consumed help your mindfulness practice or harm your health and well-being.
Where and how you live can impact how you feel in the here and now. You should want to create a home that contributes to your mindfulness lifestyle and does not detract from it. To that end, here are some considerations you might make in designing and maintaining your home.
Energy Use
Humankind’s energy consumption choices have put the natural world in peril, so your home’s energy use should be a top concern as you strive to create a sustainable space that promotes mindfulness. Rather than spending money on purely aesthetic home renovation projects, you might invest in home upgrades that allow your home to consume less energy. Some examples of projects that improve your home in this way — and that offer long-term financial benefits — include:
-Roof repair or replacement
-New or additional insulation
-Energy-efficient home appliances
-New or resealed windows and doors
-Ceiling fans
Sustainable living
Of course, your home might have all sorts of sustainable upgrades, but if you are not taking steps to live in a sustainable way, all your renovations will go to waste. Some actions you might incorporate into your daily life to develop a truly eco-friendly home include:
-Turning off electronics when they are not in use.
-Using only as much water as you need
-Opting for natural home cleaners, pest control, and other chemicals
-Reducing waste and reusing or recycling whenever possible
As your home becomes more sustainable, you should find it easier to maintain mindfulness. Your thoughts will drift less frequently to worries about utility bills or the size of your carbon footprint, which means you can find more enjoyment in your home as it is right now.
Decoration
A cluttered home is the sign of a cluttered mind, and a cluttered mind is not a mindful one. Bright colors, busy patterns, covered surfaces, chaotic walls, and crowded floors will demand your attention; in some circumstances, too much décor in your home can cause stress and anxiety, which make mindfulness even more difficult to achieve.
To ensure that your surroundings help your mindfulness practice, you should strip your home of excessive ornamentation, preferring instead a minimalist, neutral interior style. Muted, neutral tones, natural materials, and minimal décor on walls and surfaces should help focus your thoughts and bring a much-needed sense of calm to your home.
You can start taking steps toward a more mindful way of life today. By incorporating mindfulness into your health and home, you will find your thoughts begin to focus, and your well-being improve.
By Katie Brenneman
As yogis, we often find comfort in the familiar—the poses we’ve mastered, the flows we know by heart, the soothing voice of a favorite instructor. But while routine can offer a sense of stability, it can also lead to stagnation. If your yoga practice is starting to feel a bit too predictable, maybe it’s time to mix things up!
Incorporating new elements into your yoga routine isn’t just about keeping things fresh; it’s about deepening your practice and expanding your horizons. Here are some compelling reasons why changing things up can be a game-changer:
Avoiding Plateaus: Just like in any fitness regimen, doing the same yoga routine over and over can lead to a plateau, where you no longer feel challenged or see progress. By adding new poses, styles, or instructors to your practice, you engage different muscles, enhance your flexibility, and challenge your balance and coordination. This keeps your body and mind engaged, preventing the dreaded plateau.
Boosting Motivation: Let’s face it—doing the same routine every day can get monotonous. When you introduce new elements into your practice, you create a sense of excitement and curiosity. This novelty can reignite your passion for yoga, making you more eager to step onto your mat.
Enhancing Mental Focus: Learning new poses or techniques requires concentration and mindfulness, which helps to sharpen your mental focus. This heightened awareness not only improves your yoga practice but also translates into your daily life, enhancing your ability to stay present and engaged in the moment.
Building Resilience: Trying something new can be challenging, and it’s easy to feel frustrated when you can’t master a new pose right away. However, embracing these challenges helps build mental and emotional resilience. You learn to approach obstacles with patience and persistence, both on and off the mat.
Preventing Injury: A repetitive routine can sometimes lead to overuse injuries. By mixing up your practice, you’re allowing different muscles to rest and recover, while also strengthening those that may not be as actively engaged. This balanced approach to muscle engagement is key to maintaining a safe and sustainable practice.
Mixing up your yoga practice doesn’t necessarily mean doing a complete overhaul. It can be as simple as trying a new style, incorporating props, or following a different instructor. The goal is to challenge yourself and step out of your comfort zone in a way that feels exciting and invigorating.
At YogaDownload, we’re here to help you explore new possibilities and deepen your practice. This week, we’re thrilled to introduce two new classes designed to offer a fresh twist on your yoga journey:
Hurts So Good Pilates with Claire Petretti Marti Looking to build core strength and enhance your yoga practice? Claire’s Pilates class is an excellent way to complement your regular yoga routine. Pilates focuses on core stability, muscle control, and breathwork, all of which are essential for a strong and balanced yoga practice. This class will challenge you in new ways, targeting those deep stabilizing muscles that support your yoga poses.
Yoga for Cross Training - Rest Day with Mary Baker Even yogis need a rest day! Mary’s class is designed for those looking to complement their yoga with a balanced approach to cross-training. This gentle yet effective practice focuses on stretching and recovery, perfect for those days when you want to rest but still stay active. It’s an ideal way to maintain flexibility, prevent injury, and prepare your body for more intense workouts.
If you’ve been feeling stuck or uninspired in your yoga practice, now is the perfect time to mix things up! Trying new classes and exploring different styles not only keeps your practice exciting but also supports your growth as a yogi. So, roll out your mat, open your mind, and dive into these new offerings. You might just discover a new favorite or unlock a deeper connection to your practice.
Remember, yoga is a journey, not a destination. Embrace the adventure of trying something new, and let it inspire you to show up on your mat with renewed enthusiasm and curiosity. We’re here to support you every step of the way. Namaste.
In today’s fast-paced world, stress seems to be an inevitable part of our daily lives. From juggling work responsibilities to managing family commitments, our minds and bodies often bear the brunt of constant activity and pressure. Yet, there is a simple, accessible, and profoundly effective way to decompress from the demands of the day—yoga.
The Healing Power of Yoga
Yoga is more than just a physical practice; it’s a holistic approach to health and well-being that integrates mind, body, and spirit. At its core, yoga encourages us to slow down, breathe deeply, and connect with ourselves in the present moment. This combination of mindful movement, breathwork, and meditation offers a powerful antidote to stress.
When we’re stressed, our bodies enter a state of heightened alertness, often referred to as the “fight or flight” response. This can lead to a host of physical symptoms, including muscle tension, headaches, and fatigue. Yoga, with its gentle stretches and intentional breathing, helps to activate the body’s parasympathetic nervous system—the “rest and digest” mode. This shift promotes relaxation, reduces the production of stress hormones like cortisol, and encourages the release of endorphins, the body’s natural mood elevators.
Why Yoga is Ideal for Stress Relief
This Week’s Classes: Your Path to Daily Decompression
We are excited to introduce three new classes on YogaDownload, each designed to help you decompress, find balance, and release the tension of your day:
Daily Decompression 3: Create Space with Jackie Casal Mahrou In this class, Jackie guides you through a series of gentle, space-creating poses that help you unwind and release the tightness accumulated from daily activities. Whether you’re looking to stretch after a long day at the desk or simply want to create a moment of peace, this class is your perfect escape.
Sweet & Simple: Grounded Roots with Elise Fabricant Elise’s class focuses on grounding practices that bring you back to your center. Through simple yet effective poses, you’ll reconnect with your body, release stress, and cultivate a sense of stability and calm.
Reduce Stress and Balance Emotions with Marie Castello Marie’s gentle yoga class is designed for those days when you need a softer touch. The slow, mindful movements and deep stretches in this class are perfect for easing tension, improving flexibility, and calming the mind.
Get on Your Mat and Decompress
There’s no better time than now to prioritize your well-being and make time for yourself. These new classes are here to support you on your journey to relaxation and balance. Whether you have just 20 minutes or an hour, YogaDownload has something for everyone. So unroll your mat, take a deep breath, and let the stress of the day melt away.
Remember, your yoga practice is not just about physical postures—it’s about finding peace within yourself. Embrace the opportunity to decompress, and let these classes guide you to a more serene, centered version of yourself. Namaste.
Mornings are a fresh start—a blank canvas where we can set the tone for the rest of the day. Yet, how many of us greet the morning with a sense of energy and purpose? For many, the early hours are a blur of alarms, coffee, and rushing out the door. But what if there was a better way to wake up? A way to feel truly energized, focused, and ready to embrace whatever the day brings?
That’s where yoga comes in.
Why Yoga is the Perfect Morning Ritual
Yoga is more than just a physical practice; it's a holistic approach to well-being that nurtures the body, mind, and spirit. Starting your day with yoga can transform not only how you feel in the morning but also how you carry that energy throughout the day.
Introducing Our New Energizing Yoga Classes
To help you make the most of your mornings, we’re excited to introduce three new online yoga classes, each designed to help you Wake Up & Feel Energized. These classes cater to different needs and preferences, so whether you’re looking for a gentle start or a more invigorating flow, we’ve got you covered.
Wake Up & Feel Energized with Mary Baker Join Mary Baker in this dynamic class that’s perfect for shaking off sleep and boosting your morning energy. Through a series of invigorating poses and breathwork, you’ll awaken your body and mind, leaving you feeling refreshed and ready to take on the day.
Full Body Sunrise Stretch 2 with Keith Allen Keith Allen’s class is a full-body experience that’s ideal for those who want to greet the morning with a comprehensive stretch. This sequence is designed to release tension, improve flexibility, and energize every muscle group, making it the perfect way to start your day with vitality.
Wakey Time Yoga with Jessica Oldfield If you prefer a gentle, mindful start to your day, Jessica Oldfield’s class is the one for you. This soothing practice focuses on slow, deliberate movements and deep breathing, helping you ease into your morning with calm energy and a centered mind.
Get on Your Mat and Start Your Day Right
There’s no better time to transform your mornings than now. Whether you’re an early riser or someone who struggles to get out of bed, these classes are designed to meet you where you are and help you step into each day with energy, clarity, and purpose.
So why not give it a try? Roll out your mat, choose the class that speaks to you, and start your day the yoga way. Your body, mind, and spirit will thank you.
Here at YogaDownload, we’re thrilled to announce a special theme for this week—Throwback Week! In a world that’s constantly evolving, sometimes it’s essential to pause and revisit the roots of what brings us joy, balance, and peace. That’s why we’re shining a spotlight on some of our most beloved classes from the past.
Whether you’re a long-time member who fondly remembers these gems or a new student eager to explore the foundational practices that shaped YogaDownload, this week is all about reconnecting with the classes that have stood the test of time.
Why a Throwback Week?
Over the years, we’ve amassed a library of thousands of classes taught by some of the most inspiring and innovative instructors in the yoga world. While it’s exciting to dive into the latest trends and techniques, there’s something incredibly valuable in revisiting the fundamentals. Throwback Week is our way of celebrating the enduring wisdom and timeless practices that continue to resonate with yogis of all levels.
Rediscover the Joy of Yoga’s Timeless Practices
As we take a trip down memory lane, we’re excited to revisit some of the most beloved classes from our archives. Whether you’re looking to reconnect with old favorites or discover something new, these classes have stood the test of time for a reason. Join us for Throwback Week as we bring back four standout sessions that continue to inspire and challenge yogis of all levels.
1. Firefly Flow with Jackie Casal Mahrou
Step into this energizing and creative flow with Jackie Casal Mahrou, where you'll explore the art of graceful transitions and powerful poses. Firefly Flow is perfect for those who want to challenge their balance and flexibility while enjoying a dynamic sequence that leaves you feeling invigorated and accomplished.
2. Qi Balancing Flow with Kylie Larson
Find your inner harmony with Kylie Larson's Qi Balancing Flow. This class is designed to connect your body, mind, and spirit through fluid movements and mindful breathing. It’s an excellent choice for those seeking a practice that balances strength with tranquility, leaving you feeling centered and rejuvenated.
3. HardCORE Yoga with Weights 2 with Becca Riopelle
Take your practice to the next level with HardCORE Yoga with Weights 2. This challenging class combines traditional yoga postures with weight training to build strength, endurance, and core stability. It’s a powerful workout that will push your limits and help you develop a stronger, more resilient body.
4. Power Vinyasa Flow 4 with Dawnelle Arthur
Experience the intensity and flow of Power Vinyasa with the very first instructor on our site, Dawnelle Arthur. This class is perfect for those looking to deepen their practice with a strong, flowing sequence that emphasizes alignment, strength, and breath. Power Vinyasa Flow 4 is all about finding your edge and pushing past it, leaving you feeling empowered and energized.
Yoga is a journey, and sometimes the most profound growth comes from revisiting the paths we’ve walked before. Throwback Week at YogaDownload is an opportunity to reconnect with the roots of your practice, rediscover the joy of these timeless classes, and celebrate the enduring power of yoga.
So, roll out your mat, take a deep breath, and join us in honoring the classics that have made YogaDownload what it is today. We’re excited to practice with you!
Namaste.
While holistic or integrative health practices have often been seen as being at odds with conventional medicine, an increasing number of people recognize the benefit of combining these two approaches to improve health outcomes.
This more balanced approach to caregiving aims to treat the whole person and more thoughtfully address their needs instead of only treating their symptoms. The result is a more comprehensive treatment plan that addresses an individual's needs from all perspectives, leading to happier, healthier patients and optimal results.
Holistic or integrative medicine is based on treating the whole person, considering their unique needs based on their lifestyle, personal preferences, and physical and mental health. Conventional medicine, on the other hand, is based on general knowledge that is not necessarily specific to the individual. Its primary focus is managing conditions by providing patients with immediate relief and treatments that are more focused on alleviating symptoms.
There are benefits as well as drawbacks to each method, but can integrative and conventional medicine co-exist? We say yes, and so do many others.
Combining holistic and conventional medicine practices enables caregivers to design a care plan that integrates the best of both approaches. For example, certain holistic approaches can help alleviate the effects of conventional treatments, such as yoga & alternative medicine helping patients better manage the side effects of cancer treatments.
Some integrative medicine approaches can also eliminate the need for surgery by offering more noninvasive techniques first. For instance, if a patient is struggling with mobility in their shoulder, instead of going straight to surgery, they could first try yoga, massage, and even acupuncture to treat the issue.
Many benefits can be found by combining these two approaches, including more comprehensive treatments, personalized care, and reduced side effects. Using both holistic and conventional medicine in tandem can also improve disease prevention and boost overall wellness for the patient. It can also help patients feel more empowered, by giving them more options and decision power as well as helping them feel more connected in mind and body.
While conventional medicine is rooted in scientific research-based practices, such as pharmaceuticals, surgery, diagnostics & imaging, and primary care, holistic therapies seek an alternative approach based on traditional and cultural health practices.
This can include a wide range of practices, including:
Some alternative practices can even include art, dance, music, and other movement therapies. Yoga, for example, has often been thought to help preserve both physical and mental vitality. Not only can the movements in yoga strengthen the body and help alleviate pain, but yoga also has an impact on cognitive function.
While combining conventional and holistic medicine has numerous benefits, it doesn’t come without its challenges. It’s all about finding the right balance and what works best for the patient to address their acute and long-term needs.
Communication – One of the most important elements for caregivers to consider when trying to combine these two approaches is communication. They absolutely must be open to quality communication with the patient to collaborate as opposed to just telling the patient what they need. It’s important for the patient to feel seen and heard and have a say in what is happening so they feel more comfortable and in control.
Evidence-based caregiving – It’s important not to throw all conventional training out the door when integrating holistic treatments. Caregivers should understand the strengths of each approach and create a care plan that is based on evidence that shows what alternative therapies work best with and complement conventional treatments.
It’s also important to maintain a clean and sanitary care environment no matter what type of approach is being used. For example, even when more alternative and holistic treatment is being applied, it’s still important to use conventional practices when managing biomedical waste from the patient. This means using the proper waste bins, clearly labeling waste containers, and storing and transporting waste properly.
Education and training – When working with alternative treatment options, it’s crucial for caregivers to educate themselves as much as possible. This ensures they fully understand how best to deliver these treatments or when to suggest their integration with other conventional methods.
New caregivers, especially, should consider working on their knowledge and skills to ensure they are delivering the best care possible. In addition to studying alternative therapies and how they can be combined with conventional medicine, it’s also important to spend time getting to know the patient, consider taking some extra training courses, and practice soft skills like communication and negotiation, as this can help when collaborating with the patient on new care plans.
The key to making an integrative medicine approach work is to continuously evaluate and adjust as needed. It’s important to regularly check in with the patient and consult with their doctors to ensure the care plan created is working for them and thoroughly addressing their needs. Also, just because one holistic therapy didn’t work doesn’t mean caregivers should dismiss other alternative options. It may take time to find the right combination of holistic and conventional treatments to find the right balance that works best for the patient.
Flexibility is not just about achieving impressive yoga poses; it’s a crucial component of overall health and well-being. This week, we’re exploring why gaining and maintaining flexibility is essential, the health implications of being stiff and lacking range of motion, and how yoga is the perfect practice for improving flexibility.
The Importance of Flexibility
Flexibility is the ability of your joints and muscles to move through their full range of motion. It is a key factor in maintaining overall mobility, reducing the risk of injuries, and enhancing physical performance. According to the American Council on Exercise (ACE), flexible muscles are less prone to injuries because they can move freely and efficiently. Moreover, flexibility can help alleviate muscle tightness and joint pain, which are common issues as we age.
Increased flexibility has several health benefits, including improved posture, reduced muscle soreness, and enhanced relaxation of the mind and body. When your body is flexible, it can perform daily activities with greater ease and less discomfort. This is particularly important for maintaining independence and quality of life as we get older.
Health Implications of Being Stiff
Lack of flexibility and stiffness can lead to several health problems. It can cause poor posture, which may result in chronic pain, especially in the back, neck, and shoulders. Stiff muscles and joints limit your range of motion, making everyday activities more difficult and increasing the likelihood of injuries. Research published in the Journal of Aging Research highlights that decreased flexibility is associated with a higher risk of falls and reduced functional abilities in older adults.
Moreover, stiffness and limited range of motion can contribute to stress and tension in the body. When your muscles are tight, it can lead to discomfort and a feeling of physical restriction. This physical tension often translates to mental stress, creating a cycle that can negatively impact your overall health.
Yoga: The Ideal Practice for Flexibility
Yoga is widely recognized as one of the best practices for improving flexibility. It combines physical postures (asanas), breath control (pranayama), and mindfulness, making it a holistic approach to enhancing flexibility. Studies published in the International Journal of Yoga show that regular yoga practice can significantly improve flexibility, balance, and strength.
Certain yoga poses are particularly effective at increasing flexibility. Forward bends, such as Uttanasana (Standing Forward Bend) and Paschimottanasana (Seated Forward Bend), stretch the hamstrings and lower back. Hip openers like Pigeon Pose (Eka Pada Rajakapotasana) and Butterfly Pose (Baddha Konasana) release tension in the hips and groin. Poses like Downward-Facing Dog (Adho Mukha Svanasana) and Upward Bow Pose (Urdhva Dhanurasana) work on overall body flexibility and strength.
Introducing Our New Classes
To help you focus on flexibility, we are excited to introduce two new online yoga classes designed to enhance your flexibility and overall well-being:
1. Sweet & Simple: Flexible Flow with Elise Fabricant Join Elise Fabricant for a gentle yet effective flow that targets key areas for flexibility. This class is perfect for all levels and focuses on simple, effective stretches that will leave you feeling more limber and relaxed.
2. Bend & Balance with Lila Whiting Lila Whiting brings a dynamic approach to flexibility with her Bend & Balance class. This session combines deep stretching with balancing poses to improve both flexibility and strength, ensuring a well-rounded practice.
These classes offer a variety of approaches to improving flexibility, ensuring there is something for everyone, whether you’re looking for a gentle stretch or a more dynamic practice. So, roll out your mat, embrace the journey, and let’s enhance our flexibility together!
Yoga for Stress Relief: Embrace Calm and Balance
In our fast-paced, modern world, stress has become an all-too-common companion. Understanding the importance of lessening stress and the dangers of living with too much of it is crucial for our overall well-being. This week, we’ll delve into why managing stress is essential and how yoga serves as a powerful tool to alleviate it.
The Importance of Lessening Stress
Stress, in manageable amounts, is a natural and necessary part of life. It helps us stay alert and ready to face challenges. However, chronic stress can lead to a plethora of health issues, including anxiety, depression, heart disease, digestive problems, and weakened immunity. Prolonged exposure to stress hormones like cortisol can also result in muscle tension, sleep disturbances, and a general feeling of being overwhelmed.
The dangers of chronic stress extend beyond physical health. It can impair cognitive function, reduce productivity, and negatively impact relationships. The mind-body connection is profound, and excessive stress disrupts this balance, leading to a cycle of physical and emotional distress.
How Yoga Alleviates Stress
Yoga is an ancient practice designed to harmonize the mind, body, and spirit. Its emphasis on mindful movement, deep breathing, and meditation makes it a powerful antidote to stress. In "The Heart of Yoga" by T.K.V. Desikachar, yoga is described as a journey towards holistic health, where mental tranquility is as important as physical well-being.
Specific yoga poses, breathing techniques, and meditation practices work synergistically to reduce stress. Asanas (poses) such as Child’s Pose (Balasana), Legs-Up-the-Wall Pose (Viparita Karani), and Corpse Pose (Savasana) are particularly effective in promoting relaxation and calming the nervous system. These poses encourage the release of tension in the body, allowing muscles to relax and blood flow to improve.
Breath control, or Pranayama, is another essential component of yoga that directly impacts stress levels. Techniques like Ujjayi breath and Nadi Shodhana (alternate nostril breathing) help regulate the breath, reduce heart rate, and promote a state of calm. According to "Light on Yoga" by B.K.S. Iyengar, conscious breathing can alter the state of mind and bring about mental clarity and peace.
Yoga also incorporates mindfulness and meditation, which are proven methods for stress reduction. Mindfulness practices encourage staying present and reducing the mind's tendency to dwell on past regrets or future anxieties. Meditation techniques, such as Yoga Nidra, are known to bring about profound relaxation and stress relief, offering a sanctuary from the demands of daily life.
New Classes to Combat Stress
To help you lessen stress and promote a sense of calm and peace, we introduce three new online yoga classes:
1. Peace & Quiet with Jackie Casal Mahrou Join Jackie Casal Mahrou in this soothing class focused on creating inner calm and tranquility. Jackie’s gentle guidance and calming voice will lead you through a series of restorative poses and mindful breathing exercises, perfect for easing stress and finding peace.
2. Mini Yin with Kylie Larson Kylie Larson’s Mini Yin class offers a slower-paced practice that targets deep connective tissues. Yin yoga is known for its meditative approach and ability to release deeply held tension, making it ideal for stress relief. Kylie’s class is a perfect way to unwind and let go of the day’s worries.
3. Yoga Nidra for Total Relaxation and Stress Relief with Elena Mironov Elena Mironov’s Yoga Nidra class is designed to guide you into a state of deep relaxation and stress relief. Yoga Nidra, or yogic sleep, is a powerful meditation practice that allows you to enter a profound state of rest and rejuvenation, helping to alleviate stress and restore balance.
These classes offer a variety of approaches to stress relief, ensuring there is something for everyone, whether you’re looking for a calming practice, deep tissue release, or a meditative journey into relaxation. So, roll out your mat, take a deep breath, and join us on this journey to stress relief and inner peace. Let’s embrace calm and balance together on the mat!
The lower body is a complex network of muscles and joints, including the hips, thighs, hamstrings, glutes, quads, calves, and the all-important joints of the knees and ankles. The hips, or the hip flexors, consist of muscles like the iliopsoas and rectus femoris, which are crucial for movements like walking, running, and sitting. The hamstrings, located at the back of your thighs, help with bending your knees and extending your legs behind you. The quadriceps, at the front of your thighs, are key players in knee extension and overall leg strength.
Joints like the hips, knees, and ankles are pivotal for stability and movement. When these areas are tight, they can lead to discomfort, limited mobility, and even injuries. Stretching these muscles and joints helps maintain their flexibility, reduces the risk of injury, and improves overall posture and movement efficiency.
The Benefits of Stretching and Loosening the Lower Body
Stretching the lower body increases blood flow to the muscles, which aids in muscle recovery and reduces soreness. Stretching also improves the range of motion in your joints, making everyday activities easier and more fluid. For those who spend a lot of time sitting, loosening up the lower body can alleviate lower back pain, as tight hip flexors and hamstrings often contribute to discomfort in the lumbar region.
In "Light on Yoga" by B.K.S. Iyengar, it's highlighted that the hips are often where emotional tension accumulates. Stretching and opening the hips can lead to the release of these emotions, promoting not only physical but also mental well-being. Yoga also encourages mindful movement and breath awareness, which are key to safely and effectively loosening tight muscles.
Yoga: The Ideal Practice for a Flexible Lower Body
Yoga is uniquely effective in targeting and loosening the lower body. Here are some key yoga poses for specific muscle groups:
Through consistent practice, yoga helps to balance muscle groups, improve alignment, and enhance overall mobility. The combination of mindful movement and deep, conscious breathing in yoga facilitates a deeper release of muscle tension while fostering a sense of relaxation and well-being.
New Classes this Week
To help you on this journey to a more flexible lower body, we present three new online yoga classes:
1. Happy Hips & Hamstrings with Mary Baker Join Mary Baker in this soothing yet challenging class focused on opening your hips and stretching your hamstrings. Mary’s expert guidance will help you release tension and find joy in every pose, making your hips and hamstrings happier than ever.
2. Fusion Flow: Lower Body with Annie Dee Coyle Annie Dee Coyle brings a dynamic blend of traditional yoga and modern movement in this fusion flow class. Expect to sweat, stretch, and strengthen your lower body, leaving you feeling invigorated and balanced. Annie’s creative sequencing will keep you engaged and energized.
3. Flow for Strong & Flexible Legs with Tereza Sauerova Tereza Sauerova’s class is perfect for those looking to build both strength and flexibility in their legs. Her precise and encouraging instruction will help you achieve new levels of lower body freedom, enhancing both your practice and daily activities.
Roll out your mat, embrace the journey, and let’s get those hips, hamstrings, and legs moving towards greater flexibility and freedom. See you on the mat!
While modern life offers unprecedented conveniences and technological advancements, it also harbors insidiously major risks to our well-being. Behind a veneer of constant connectivity and convenience lie hidden dangers that threaten both our physical and mental health: risks include heart disease and obesity from sedentary habits, anxiety and depression from digital overload, and a growing inability to relax and recharge.
Join us below as we dive deep into these problems, including what causes them, how a modern lifestyle worsens them, and what you can do to reclaim control over your health.
Back pain, weight gain, joint problems, and heart conditions are just a few rising medical problems caused by sedentary lifestyles filled with endless commutes and long days in front of desks. To prioritize physical health, it’s vital to set realistic health goals and make achievable steps toward realizing them. Let’s discuss some ways you can focus on exercise, correct poor posture, and boost your nutritional health below.
Maintaining physical fitness is harder than ever – who has time to go to the gym? Approach fitness with high-intensity interval training (HIIT), which promotes respiratory, skeletomuscular, and cardiovascular health with bite-sized sessions. Consider taking the stairs instead of the elevator when possible, and use breaks at work to get some physical activity – even short bursts add up over time.
Little things like slouching, sitting for long periods, looking down at screens, and even sleeping in the wrong position can lead to poor posture, causing neck or back pain. To alleviate poor posture, make small changes like setting up an ergonomic workspace with your monitor at eye level and using a chair that supports your lower back. Yoga and Pilates are great supplementary exercises you can use to enhance posture during downtime.
Don’t fall into processed meals and fast food traps, which starve your body of essential nutrients. Combat this by prioritizing whole foods rich in vitamins and minerals, like organic produce and meats without hormones. Start with simple swaps: trade breakfast cereal for oatmeal with berries, or replace afternoon chips with some nuts.
People in the 21st century face a barrage of widespread mental health concerns. Information overload coupled with the pressure to always be "on" has formed a perfect storm of anxiety, depression, and burnout. To find balance in the chaos, it’s critical to recognize the challenges we face and devise solutions – we have some ideas for you to chew on below.
Blue light from screens disrupts our natural sleep cycles, while constant notifications fragment our attention. Control digital consumption by using apps and in-app features that limit your time spent on screens. To make screens less of a pervasive presence, make certain areas and times of day screenless – dinnertime and bedtime are two of the most effective places to cut out screens.
Curated social media feeds can harm your body image by promoting unrealistic body standards and fueling a fear of missing out (FOMO). Regularly vet the content creators you follow to prioritize positive content and themes while avoiding negative content that contributes to 'doomscrolling.' Limit the mental bombardment by setting specific times for social media use and challenge fake body standards by practicing self-affirmation and following body-positive content.
Chronic stress and overwork lead to emotional exhaustion and crippling anxiety, both major ingredients in creating burnout. Prioritize essential tasks and say no to draining non-essential commitments, which lowers overall stress levels. Treat early signs of burnout with rejuvenating activities, like a walk in nature, yoga, or simply disconnecting for a while.
When was the last time you had a real vacation? The constant drive for productivity in today’s world often leaves us physically and mentally depleted. Mastering the art of relaxation is crucial for both performance and overall well-being, but penciling it in is hard to justify sometimes. To live a more tranquil life and relieve pent-up stress, read below as we discuss the importance of work-life balance, active relaxation, and getting better sleep.
Poor work-life balance is at the root of many health problems today – it elevates stress levels, sabotages immune health, and worsens overall mental health. Fight muddled scheduling with clear boundaries, working hours, and off-time to unplug from work. To make transitions to and from home smoother, mentally reset with a quick walk or some light stretching.
Instead of scrolling Instagram or binging TV, take time to perform active relaxation that can help make downtime more fulfilling and beneficial. Practices like yoga, tai chi, and even stretching calm overstimulated nervous systems and promote mindfulness. Breathing exercises are fantastic too – controlled breathing lowers blood pressure, reduces stress-causing cortisol levels, and confers a host of other tangible health benefits.
Quality sleep is the foundation of proper recovery, yet it's often sacrificed in our 24/7 culture. Improve your sleep quality by creating a cool, dark sleeping environment, developing a consistent pre-bed routine, and keeping a set sleep schedule for your body to get used to. These critical sleep habits will ward off the detriments of sleep deprivation and sleep debt while improving both physical and mental well-being.
In our endless quest for progress and productivity, we often overlook the hidden dangers lurking in our lifestyles. From the physical toll of sedentary work to the mental strain of constant connectivity, modern problems require modern solutions. By taking the time to critically self-reflect and take incremental steps toward improvement, you can mitigate risks while creating a lifelong foundation for a healthier life.
A strong core is more than just toned abs; it's the powerhouse of your entire body, providing stability, balance, and strength in every movement you make. In yoga, the core is the epicenter of many poses and transitions, acting as the key to unlocking advanced postures and maintaining proper alignment. According to B.K.S. Iyengar, the core muscles are essential for achieving steadiness and ease in practice. Without a strong core, one cannot fully harness the benefits of yoga, as it plays a pivotal role in supporting the spine and facilitating breath control, or pranayama.
In the context of overall health, a strong core is crucial. It helps improve posture, reduces the risk of back pain, and enhances your ability to perform everyday tasks with ease. The core muscles, including the rectus abdominis, obliques, and transverse abdominis, work together to stabilize the pelvis and spine, ensuring that your body moves efficiently and effectively. This stability is not only vital for physical activities but also for maintaining balance and preventing injuries.
Yoga is uniquely suited for core strengthening due to its holistic approach to movement and mindfulness. Poses such as Plank (Phalakasana), Boat (Navasana), and various twists engage the core muscles deeply, promoting strength and endurance. Additionally, the controlled breathing techniques in yoga enhance the engagement of the diaphragm and deep abdominal muscles, contributing to a stronger core. Yoga literature, including the ancient texts like the "Hatha Yoga Pradipika," highlights the importance of a strong core for mastering advanced postures and achieving overall physical harmony.
This week, YogaDownload invites you to embark on a journey to fortify your core with our new online classes: "Sweet & Simple: Core Harmony with Elise Fabricant" offers a gentle yet effective approach to core strengthening with a series of mindful movements and targeted exercises. Elise's soothing guidance will help you find harmony and stability in your practice. For those seeking a beginner level class, "Restore Your Core with Dana Hanizeski" moves at a slow and deliberate pace, in order to help you to engage your deep core (transverse abdominis) and pelvic floor.
Both classes are crafted to help you build a solid foundation, enhance your yoga practice, and improve your overall well-being. Don't miss this opportunity to get on your mat and experience the power you’ll feel from building a strong core. Your journey to a healthier, more balanced you starts here.
Sweet & Simple: Core Harmony - Elise Fabricant
Restore Your Core - Dana Hanizeski
Ignited Core Vinyasa Flow - Dylan Zukowski
Nothing but Core - Claire Petretti Marti
What if happiness was a choice? What if even if you were in one of the most challenging chapters of your life, you could still live with a grateful attitude? What if you learned to trust the transience of the peaks and valleys? If you could trust that everything is temporary, and you can be happy despite the difficulties?
In yoga, this concept is expressed as Santosha or contentment. Yoga Sutra II.42 interprets the Niyama Santosha as the greatest happiness, the underlying joy that cannot be eradicated despite life's challenges.
All steps along the yogic journey take practice and cultivating gratitude is no different. Learning to be grateful for what you do have in any given moment instead of focusing on what’s missing can transform your life. What we focus on expands so if we direct our attention to the positive, that’s what will occupy most of our being. We’re not talking about toxic positivity or pretending difficulties don’t exist. It’s not always easy to feel grateful. Buddhism preaches that life is hard. Maybe it is but your life doesn’t have to be defined by the tough times.
If you find yourself stuck in a place of fear or negativity, look at Yoga Sutra 2:33. Pratipaksha Bhavanam encourages us to replace negative thought patterns and emotions with positive ones. Practice catching yourself when you’re being judgmental, critical, or negative. Pause and reframe your perspective with compassion, kindness, and positivity. Focus on the positive in each day and begin to cultivate your patterns of appreciating everything in your life.
One of our favorite tools is a gratitude journal. All you need to do each day is jot down three things you are grateful for, no matter how small or large they may seem. The warmth of sun on your skin, a text from a friend, a snuggle with your dog or cat––anything that you appreciate. Another great practice is doing a five-minute meditation each morning focused on one thing you’re grateful for in the present moment. Soon, focusing on what you’re thankful for instead of what’s weighing on you becomes your new pattern!
This week, we’re excited to offer you classes focused on feeling grateful! We are grateful for you!
Yoga for a Compassionate Heart - Claire Petretti Marti
Flowing Into Gratitude - Mary Baker
Fitness 'n' Yoga: Balance and Gratitude - Ben Davis
Invitation of Gratitude - Alex Cordoba
“Smile, breathe, and go slowly.”~ Thich Nhat Hanh
This week, we’re here to remind you that sometimes slowing down helps you feel more present. Yoga is all about learning to live in the now––not in the past and not in the future. Sometimes, we need to slow down to cultivate a greater sense of being present. While all styles of yoga help you cultivate flexibility, strength, and balance, sometimes slowing down allows you to sink deeper into the physical, emotional, and spiritual benefits of practice.
Yoga Sutra 2.46 Sthira Sukham Asanam means the asana or posture should be steady and comfortable. Steadiness is a quality of strength and grounded energy. Working on developing a mindful steady approach in your yoga practice will aid you in staying centered and stable.
If you usually prefer a faster paced Vinyasa or Power Yoga class, that’s great! But consider mixing it up with one of this week’s classes like Slow Burn from Kristin Gibowicz or Deep, Slow Mindful Flow from Keith Allen. Think of it as cross-training so you’re garnering some new and perhaps different benefits. You’ll hold postures for more time, which can help you settle deeper into your mindful breathing, as well as into your thoughts and emotions. And if you’re used to flowing breath to movement, holding postures for longer will challenge your patience––in a positive way!
Aesop’s fable about the tortoise and the hare evokes the saying: “Slow and steady wins the race.” The tortoise ambles along but never breaks his pace. The hare sprints from the start, forgetting to pace himself. The tortoise wins the race because of his patience, stability, and unwavering effort. We live in a fast-paced world, which can keep us in a constant state of “fight or flight.” Slowing down on your yoga mat will shift your nervous system into “rest and digest” so you don’t burn out. So try being the tortoise and see how you feel!
This week, we’ve got four fantastic classes to choose from that will help you settle into stillness.
Slow Burn - Kristin Gibowicz
Slow Flow - Kylie Larson
Deep, Slow, Mindful Flow - Keith Allen
Slow Burn Yoga - Blair Bradley
In our fast-paced world, distraction surrounds us. One of the greatest gifts of yoga is offering ancient wisdom that resonates in the modern world. The Yoga Sutras offer a path to hone your focus and more consistently tune out all the external and internal noise and pay attention to what really matters to you. It may sound simple, but don’t confuse simple with easy. Who wants easy though, right?
Let’s dive into Patanjali’s guidebook. The Sutras contain four Padas or chapters filled with sutras, or threads, of knowledge. Basically, Yoga Sutra 1.2 Chitta Vritti Nirodaha translates to mean that yoga is the ability to direct the mind without distraction or interruption. Yoga equals sustained attention. Your mind isn’t stagnant, it’s active but focused. How to achieve this state of mind when you’re dealing with out of control thoughts and emotions?
The fundamental internal obstacles to a state of yoga are the Kleshas, detailed in Sutras 2.3 to 2.11. Without delving too deep, basically the primary root of suffering and the inability to achieve Samadhi lie in the thoughts we cling to that are mistaken perceptions of the world around us. Avidya is the inability to see things as they are. Avidya consists of:
1.Egoism asmita,
2. Aversion dvesa
3. Ignorance--avidya
4. Attachment -raga
5. Fear of death—abhinivesa
The practice of yoga is moving away from these misperceptions toward Viveka, the ability to discern and see clearly. For many of us, we have deep-seated beliefs from our childhood, our lived experience, our relationships, our health…all of it. Perhaps you lost a parent at a young age, or your partner betrayed you, so now you have a fear of abandonment that colors your choices in relationships. You aren’t alone!
Through a dedicated yoga and meditation practice, you can choose to leave some of these traumas in the past and live in the present moment. We cannot change the past or predict the future but if we can see the world around us with more clarity, we can create a life filled with gratitude and contentment. Tuning out distractions, whether they are external or internal, enables us to focus on what we do want. This week’s classes will help!
Find Your Focus Flow - Mary Baker
The Yogic Way: Steady Rhythms - Annie Coyle
Yoga for Focus & Concentration - Jackie Casal Mahrou
Yoga for Strength and Focus - Celest Pereira
Yoga is one of the best ways to improve your health and wellness. Regularly practicing yoga increases your flexibility, relieves your stress, reduces inflammation, and may give your mental health a much-needed boost.
Yoga in the summer sun is particularly beneficial. Doing yoga in nature can help you engage with the world around you while you connect with yourself through meditative breathing and challenging flows.
If the idea of adding some nature into your typical routine sounds appealing, you may want to consider taking a retreat to somewhere restorative. This can help you focus on your practice and connect with other like-minded folks. Setting aside time for a retreat is sure to enhance your wellness and help you escape the hustle and bustle of everyday life.
Getting out of town for a break is great for your mental and physical health. Escaping city life is particularly important if you live in an area with poor air quality. Breathing poor-quality air undermines your health and may lead to issues like coughing, wheezing, and irritation. Breathing poor-quality air can also increase your risk of developing chronic conditions like sleep apnea.
Taking a summertime yoga retreat to an area with high air quality can be deeply restorative if you’ve lived in an urban area for some time. If the idea of a retreat sounds appealing to you, consider signing up for yoga sessions in iconic settings like:
These areas offer plenty of yoga retreats and are situated in areas of outstanding beauty. You’ll be able to reconnect with nature this summer while enjoying Lanzarote and Bali, too, as there is plenty of hiking and backpacking to be had while abroad. Additional benefits of outdoor yoga retreats include:
These benefits will stay with you long after you leave your retreat and may reignite your passion for yoga. This is particularly beneficial during the summer months when you must take advantage of the fine weather to top up your vitamin D reserves.
Taking time off to go backpacking is a great way to reconnect with nature and boost your well-being. Backpacking is particularly beneficial in the summer, when you’ll be able to enjoy the long days and shouldn’t have to worry about packing heavy sleeping bags or tents. This is key, as nothing will detract from your flow like sore shoulders and tired legs.
If the idea of blending backpacking and yoga sounds appealing, consider adopting ultralight backpacking. Ultralight backpacking means that the weight of all of the gear in your pack is less than 10 lbs, excluding the weight of consumables like food, water, and fuel. This is possible today due to improvements in technology which means that your tent, sleeping bag, and backpack can be both light and durable. This also allows you to take some of the items vital to your yoga practice with you outdoors.
If you do decide to take your flow outdoors, be sure to choose a suitable flat, firm area to practice. If you experience any kind of joint pain, you should still bring your yoga mat. Alternatively, you can consider using a sleeping pad as a makeshift mat — just be sure that you have enough room to practice and that it will not slip from under you.
Adjusting your flow to embrace nature in the summer is a great way to get more from your practice. Rather than sticking to the same old routines, consider choosing inspirational flows to improve self-acceptance and confidence. These are easy practices designed to get you moving and can be completed in the summer sun.
As the middle of the year approaches, consider starting a solstice routine. Reflect on your flow with a journal and use your writing to show gratitude towards nature. Consider spending more time in a meditative state, and use an altar to help yourself embrace the changing of the seasons.
If you do decide to take your practice outside, just be sure to practice in a shaded area and remain mindful of the heat. Pack plenty of water and stay well hydrated throughout. This will help you combat heatstroke and will ensure that you’re able to embrace nature healthily this summer.
Practicing yoga in the great outdoors is the best way to take advantage of warm summer weather. You’ll be able to soak up plenty of vitamin D while flowing outside and can ground yourself while on a retreat. Just be sure to practice outside of the scorching sun and pack enough water to stay hydrated throughout. You don’t have to engage in an exhausting flow while outside either, as simple practices to boost gratitude and confidence are perfect as the summer solstice approaches.
Spots still available on these amazing retreats: Eat, Beach, Yoga: Koh Samui, Thailand March 1 - 8, 2025 (7 nights) Eat, Explore, Yoga: The Scottish Castle II, Duns, Scotland May 31 - June 6, 2025
About 400 years ago, William Shakespeare said, “Not only is it the summer solstice, there is a full moon. May love to surround you like sunshine on a sunny day.”
And here we are again! June 20th marks the Summer Solstice with Full Moon energy in the Northern Hemisphere. Sol means “sun” and sistere means “to stand still” which means this is a planetary pause no matter which hemisphere you live in. While those in the Southern Hemisphere will experience the shortest day and the longest night, those of us celebrating the start of summer will enjoy the most light of the year.
The Solstice is a reminder to align ourselves with the divine rhythm of nature. To celebrate the earth, the sun, the planets, and the stars beaming down on us. So, this day is the perfect moment to turn inward and reflect on what it is we’d like to grow and transform. Because June 20th is the longest day of the year, it contains the most Yang energy so harness that light and fire up your desires!
One way to celebrate the Solstice is to move your yoga practice outside. Take your yoga mat outside to your yard, a park, or to the beach if you live by the sea. Start your practice with Surya Namaskar (Sun Salutations––with sunscreen, of course) and offer gratitude to the Sun for its warmth bestows on us. It doesn’t matter what style of yoga you prefer, just do it in nature. If it’s too hot where you live, move into a tree’s shade. Create a flow with poses which evoke nature, like Vrksasana (Tree Pose), Tadasana (Mountain Pose), and Adho Mukha Svanasana (Downward Dog).
The change in seasons is an excellent time to shift your awareness inside and reflect on how you’d like to grow and expand. Bring a journal when you head outside. Either after your yoga practice or meditation, write your reflections and intentions down. To intensify the power of the longest day of the year, plan your ritual while watching either the sunset or the sunrise.
Join us in embracing the power of nature to manifest your deepest desires. This week’s classes are perfect for the Solstice. Check them out!
Adapting to Change ~ Standing Balances - Caitlin Rose Kenney
Fabric Of The Universe - Erin Wimert
Balance - Denelle Numis
Awaken Your 3rd Chakra - Life Force Project
The summer solstice, often referred to as midsummer, marks the longest day of the year and the beginning of summer. This celestial event, occurring on June 20th this year in the Northern Hemisphere, is when the Earth's axial tilt is closest to the sun, resulting in the most extended period of daylight. For many cultures, the summer solstice symbolizes a time of abundance, light, and the peak of life force energy. It is a moment to honor the sun, embrace its energy, and celebrate the vibrancy of life.
The Significance of the Summer Solstice
The summer solstice has been celebrated for centuries across various cultures. Ancient civilizations built monuments, such as Stonehenge and the pyramids of Egypt, aligned with the sun's path on this day. The solstice represents a time of renewal, reflection, and connection with nature. It is an opportunity to set intentions, harness positive energy, and embrace the warmth and growth of the season.
Celebrating the Summer Solstice with Yoga
Yoga, with its emphasis on mind-body connection, is an ideal way to celebrate the summer solstice. Through specific practices, you can honor the sun, balance your energies, and align with the natural rhythms of the earth. Here are five online yoga classes from YogaDownload that are perfect for celebrating and honoring the summer solstice:
1. Sun Salutations Breakdown with Robert Sidoti
Sun Salutations, or Surya Namaskar, are a sequence of poses designed to greet and honor the sun. This class by Robert Sidoti provides a detailed breakdown of each pose, helping you perfect your alignment and flow. Practicing Sun Salutations on the summer solstice can enhance your connection to the solar energy and invigorate your body and mind.
2. Yin / Yang Balancing Flow with Claire Petretti Marti
Balancing the yin and yang energies within us is essential for harmony and well-being. Claire Petretti Marti's class combines gentle yin poses with dynamic yang flows, creating a balanced practice that reflects the dual nature of the solstice – the peak of light balanced by the subtle transition towards shorter days. This class helps you find equilibrium and inner peace.
3. Manifestation & Visualization Meditation with Keith Allen
The summer solstice is a powerful time for setting intentions and manifesting your dreams. Keith Allen's meditation class guides you through visualization techniques that help you harness the abundant energy of the solstice. This practice can amplify your goals and desires, aligning your mind and spirit with the transformative power of the sun.
4. Surya Devotion Flow with Mark Morford
Surya, the Hindu sun god, symbolizes life, energy, and light. Mark Morford's Surya Devotion Flow is a dynamic and devotional practice that connects you with this vibrant solar energy. Through a series of heart-opening poses and fluid movements, this class celebrates the solstice by honoring the life-giving force of the sun.
5. Anytime Sun Salutations with Jackie Casal Mahrou
If you're looking for a versatile and accessible way to incorporate sun salutations into your solstice celebration, Jackie Casal Mahrou's class is perfect. This session provides a quick and effective practice that can be done anytime, allowing you to greet the sun and embrace its energy throughout the day. It's a wonderful way to stay connected to the solstice's vibrant energy, no matter your schedule.
The summer solstice is a time of celebration, reflection, and connection to nature's rhythms. Through yoga, you can honor this significant event, harnessing its abundant energy to rejuvenate your body, mind, and spirit. Whether through dynamic flows, balanced practices, or meditative visualizations, these online classes from YogaDownload offer diverse ways to celebrate the solstice and embrace the season's warmth and vitality. Take this opportunity to align with the sun, set powerful intentions, and welcome the transformative energy of summer into your life.
“Nothing is so strong as gentleness, nothing so gentle as real strength” ~Saint Francis de Sales
In yoga, we often hear Yoga Sutra 2:46 Sthira Sukham Asanam which translates to the posture should be a balance between effort and ease. And with how yoga has progressed in the West, there’s been a definite emphasis on the effort, a reward for how physically demanding a practice is and a shift away from the importance of the ease or comfort in the asana. If you feel like you’ve lost that balance and want to shift toward a softer yoga class, focus on gentle yoga.
What do we mean by gentle yoga? Plenty of variety exists but in general, gentle yoga classes move at a slower pace, encourage using props and modifications, and emphasize “trying easy” instead of pushing yourself to your edge in each moment. Perhaps a gentle class spends more time in seated or supine postures or features extended pranayama and meditation instead of asana. If you’re looking for a gentler class, usually ones titled Hatha or Restorative will feature that more mellow pace.
If you usually practice intense Ashtanga or Power Vinyasa, try mixing up your routine with a gentle class. Sometimes moving slow and steady will enable you to drop into your emotions and thoughts more deeply. Taking a variety of styles of classes will help you stay healthy, decrease risk for injury, and boost your overall wellness.
If you’re recovering from injury, have some physical limitations, or are simply shifting into a different season of your life, gentle yoga might be your new favorite way to spend time on your mat. Gentle yoga offers all the same physical benefits of more vigorous classes, like building muscular and bone strength, maintaining and extending flexibility and mobility, and keeping digestion and elimination flowing. On the emotional and mental level, you’ll release stress, clear your mind, and feel happier.
Whether you’re in a phase where you’re craving a quieter practice or are healing, gentle yoga is for you. This week’s classes offer some accessible options, so check them out or bookmark them for when you need them.
Chair Yoga for Everyone - Jackie Casal Mahrou
Pranayama and Visualisation - Joanna McEwen
Gentle Yoga for Post Illness Recovery - Joanna McEwen
Mindful Motion for Healing - Shannon Paige
Most people understand the importance of taking care of their health and well-being. But, some common misconceptions maintaining good health requires drastic changes. That’s not always the case.
In fact, it’s often the small, simple habits that can significantly impact your overall well-being. By incorporating healthy habits into your daily routine, you can not only improve your physical health but your mental wellness, too.
So, if you’ve let the idea that being healthy requires major changes keep you from taking charge of your well-being for too long, start taking small steps today with these simple daily habits.
We often think of routines as something babies and kids need to thrive. But, adults can benefit from a daily routine just as much. It starts with making sure you’re getting enough sleep. Chances are, you’re probably not. According to the National Council on Aging, about ⅓ of American adults get less than the recommended seven hours of sleep each night. That can lead to negative effects like:
One of the best ways to get more sleep is to improve your sleep hygiene and incorporate it into your routine. Try to go to sleep at the same time each night and wake up around the same time each morning. It’s a great way to set the tone for the day and make it easier to stick to other aspects of your routine. You might include daily journaling, working, spending time outside, and spending time with your family in your routine. Find what works for you and promotes your well-being.
Exercise should be a part of your routine, no matter how active you decide to be. Finding a physical activity that makes you feel good and allows you to have fun will improve your physical and mental health. Consider taking a yoga class or dance lessons, or even taking a leisurely walk around the neighborhood with your family each night.
Self-care practices, like a daily skincare regimen, should also be a part of your daily routine. If you’ve never adopted a particular skincare routine before, consider diving into the popular and effective Korean skincare regimen, that focuses on consistency, layering products, and utilizing natural ingredients.
Before you skip past this section assuming that you’ll have to completely change your diet to be healthier, pause and think about what you’re consuming daily. Try planning and preparing meals ahead of time so you aren’t tempted to eat out as often. Get rid of added sugar whenever possible. Load up your dinner plate with vegetables before adding anything else.
Additionally, listen to the old advice that breakfast is the most important meal of the day. You might think skipping breakfast will help you eliminate a few calories for the day, but it will actually end up making your metabolism more sluggish, and can even send your body into “starvation” mode. Breakfast helps with weight management, provides essential nutrients to get you through the day, and can reduce your risk of type 2 diabetes.
Perhaps the most important thing to consider when it comes to your diet is how to stay hydrated. Drinking enough water is one of the best things you can do for your body, but it’s not always easy to drink glass after glass throughout the day. If you’re having trouble staying hydrated, try things like:
Speaking of alcohol, it’s not necessarily off-limits, even if you’re trying to maintain a healthy diet. However, alcohol does take a toll on the body. It can increase your risk of acid reflux, weaken the immune system, and even damage the heart and lungs. While the occasional drink is okay, make sure you’re conscious of how much you’re drinking, and how often.
Spending time with people is actually a great way to boost your mental and physical well-being. Isolation can actually wreak havoc on your mind and body, contributing to depression, a weakened immune system, and even higher mortality rates.
The stronger your social connections, the higher your quality of life. When you take the time to foster healthy relationships, you’re likely to notice improvements in your sleep health, reduced stress, and a greater sense of belonging, and you might even be inspired to participate in healthier habits and behaviors.
Call your friends or family members regularly, and make it a priority to spend quality time together. Additionally, don’t be afraid to meet someone new. Take a class or join a club that you’re interested in. You’ll meet some like-minded people who could become your greatest friends.
As you can see, you don’t have to completely turn your life upside down to boost your health. Try some of these simple daily habits, and you might be surprised by how much better you feel.